not losing fat fast enough, need advices

[AC Slater]

my diet is good.  protein is all from chicken, fish or eggs.
carbs are from oatmeal, brown rice, whole wheat bread and dextrose (only after workout)
fats are just whatever is in the protein/carbs

i train w/ weights 4x per week for an hour and finish with either 10min hiit on a stairmaster or 30mins of walking on a treadmill at a fast pace.  also using eca

i am losing about 1.5lb/week but dont see much difference in the mirror.  bodyfat is probably 13% right now, 31.5in waist.

what should i change.  i have a wrestling match vs valley in 2 weeks and need to drop a little more weight to make my class.

[chaos]

Sprints.

[dyslexic]

If all you need to do is make weight, just drop carbs, water and sodium.


1.5 lbs. of fat loss a week aint bad.


You have to test your bodyfat to make sure whats happening- unless you really know how to pinch test and look in the mirror.


If you want to lose only fat, you have to do some high intensity cardio and have a significant caloric deficit. Use the weights to maintain muscle. If all you want to do is lose "weight"... well, that's simple. Losing lean body mass is too easy.

[webcake]

HIIT is the way to go compared to steady state cardio. If you have to lose weight in 2 weeks, lower your carbs and bump up the cardio a bit.

1.5lbs a week is enough, paticularly if you are already at 13% BF. If your BF was higher, then maybe you could lose more a week, but at your BF level, anymore probably isn't really necessary.

[haider]

The word 'advice' does not have a plural. Its okay to use it in a humorous way though. just making sure people know this.

[YoungBlood]

(taking this thread semi-seriously...I do think it's a rouse, however)
1.5lbs/week is right on track if you're trying to hold onto muscle. When you're at 13% body fat, the results don't look as if they're coming fast enough. When you have a hard time seeing your abs, you do need other tools as a measuring device. A scale once a week will work here, other times I am not an advocate because you should just go by the mirror. Then again, you claim you're trying to make a weight class, and if that is indeed true then use the scale to your advantage but do not get caught up in losing X amount of weight per week.
So if you are losing weight for a class, a good thing to do (drastic but better than the alternative options) is do an hour of cardio in the morning (I do not advocate empty stomach cardio, ever) and then do your usual days routine. Then go back and do cardio at night for another hour, have a protein only meal before bed and sleep. Do this sporadically and you can throw your body off enough to burn more fat; unless you're already doing something similar. You can do this like a regular IFBB pro too, but I'm keeping your goal of a weight class in mind, not trying to step onstage with Ronnie Coleman at 3.5% body fat.

[AC Slater]

the weight class for a wrestling match was a joke.

but if i am doing hiit intervals, how long should i do them and at what time?  like morning on an empty stomach, after a workout etc.?

[Stubborn]

That bitch Jessie has some high grade shit. I suggest you score some.

[dyslexic]

Without knowing anything about you, how would one prescribe your workout regimen?


If you have never done HIIT before, 30 second intervals "all out" might be a total bitch for you. You say you are currently doing 10 minutes of HIIT on a Stairmaster, right?


Of your 10 minutes on the Stairmaster, how much of it is "all out" and for how long?


Also, if you are at 13%.... what is your total body weight?

[AC Slater]

i do 10-12mins of intervals on the stairmaster.    level 14 for 30 seconds, then level 2 for 1min while i catch my breath.  im just guessing 13% bodyfat.  waist is 31in. now, 218lb 6ft tall.

[dyslexic]

Sorry... sometimes I just stare in a daze at Chaos' Avatar...


Where were we?


Oh yeah. If you really want to take a shitload of the "guess-work" out of the mix, get your bodyfat tested and start counting calories.


If you add up your daily caloric intake and match it to your daily output, you will come up with a number. When you come up with that number, the solution to your "problem" will be so much clearer.


You may have gained some muscle while burning some fat, which would explain the why your weight doesn't seem to fluctuate much. Without knowing what your bodyfat levels were when you first started your regimen, it would be tough to surmise the situation without a decent amount of subjectivity.


In other words, eliminate some of the "random" and put in some of the 'specifics... '


10-4?

[AG1983]

eat salad only and increase your protein intake a bit

[dyslexic]

Get up in the AM and take off for a sprint... go until you can't go anymore.

Eat some water....I mean...uhhhhh... salad


Get in a sauna and sweat


Lift really light weights until you cant go anymore (full body workout)


Dont eat any salt


Run some more


Starve some more


Sweat some more


Are we there yet?

[tbombz]

eat less move more

[calfzilla]

You can do the ketogenic diets (low carb) but you will also lose water weight (glycogen).  OR what I think is a better idea, just continue your training/diet/drugs and actually job for about 30 minutes or so.  Don't listen to the permabulkers, this will not send you into a catabolic state.  Just don't run any 26 mile marathons or nothing. 

[WillGrant]

eat less move more

Simple but it works,

[garebear]

Walking on a treadmil is for fat old ladies with arthritis.

Nothing sickens me more than to see a "man" doing this.

[dyslexic]

Learn to swim like Phelps.


Do hours and hours of Butterfly non-stop.


Eat whatever and whenever you want.


Don't poop in the pool.

[IronIsLife]

A quick tip for the day before - drop your sodium.

It's good for at least a couple of pounds and you don't really have to do anything special.

That plus the other info people have already posted should ensure that you end up where you want to be come the big day.