Am I doing the right thing...

[TheBigDog]

I am at about 12% of BF and I want to get to 7%. So that's 5%. I am 6', 183 lb right now.

Here is my Carb / Prot / Fat Split..30% / 50% / 20%. I eat 5-6 times a day and eat nuts, olive oil and fish for good fat. I stay w/ lean meat (chicken breast mostly, no beef or other kind of fatty meat)

I do cardio 5 times a week, all on empty stomach in the morning. Each time I make sure I stay in my 80-85% MAX. HR for 20-25 minute.

I lift weight 5 times a week doing split routine and make sure there is 48 hours rest for any muscle group between exercise.

I am also on a cal deficit. I eat around 1800-1900 cal / day (maintenace would be 2200 cal)

Am I headed in the right direction? Any suggestions / comments are welcomed. If you wanna flame me, go ahead.

 

[Lumberg]

WOW. How long have you been doing this? Because on caloric deficit this is going to turn into overtraining damn fast.

Don't be afraid of beef. It's awesome for you. There's even a 93% fat free ground beef product that is great. I like to mix it with the 1% ground turkey and make burgers out of that.

Depending on how fat you want to lose weight, I would slow the fuck down before you end up looking like an Ethiopian.

Overall I think you are doing things right, just overdoing them.

 

[mlomker]

I am also on a cal deficit. I eat around 1800-1900 cal / day (maintenace would be 2200 cal)

I think you're a bit off. 1900 is about right for the BMR but maintenance would only be 2200 if you slept all day and night. The AMR calculator at www.fitday.com guessed 3200 cals for me and our height/weight are the same (I'm at 16%, though).

I'm running about the same diet that you are...mostly protein shakes but I only do lifting/cardio 4x per week. I'm starting to wonder if I shouldn't up the cals to something like 2500 cals/day. Too much of a deficit will simply slow your metabolism.

 

[TheBigDog]

WOW. How long have you been doing this? Because on caloric deficit this is going to turn into overtraining damn fast.

Don't be afraid of beef. It's awesome for you. There's even a 93% fat free ground beef product that is great. I like to mix it with the 1% ground turkey and make burgers out of that.

Depending on how fat you want to lose weight, I would slow the fuck down before you end up looking like an Ethiopian.

Overall I think you are doing things right, just overdoing them.

What would be your suggestion then? up the cal or decrease the lifting session or decrease the cardio sessions or all??

 

[MuscleDm]

I think it would be a good idea to kind of scratch everything and start fresh. I would obviously start with a higher baseline caloric intake, but stay strict. Train your balls off with weights and see how your physique changes. Adjust diet accordingly. Lastly, if gains aren't coming quick enough, or at all, add in the cardio.

Good luck.

Ryan

 

[Lumberg]

What would be your suggestion then? up the cal or decrease the lifting session or decrease the cardio sessions or all??

I would

a) Increase calories somewhat
b) Decrease cardio to something like 3-4 days a week
c) Change your lifting regimen to a split where you only exercise the big muscle groups (legs, back, chest) once every 5-8 days and the smaller muscle groups no more than twice a week. Go balls to the wall when you're in the gym.

JC

 

[TheBigDog]

I would

a) Increase calories somewhat
b) Decrease cardio to something like 3-4 days a week
c) Change your lifting regimen to a split where you only exercise the big muscle groups (legs, back, chest) once every 5-8 days and the smaller muscle groups no more than twice a week. Go balls to the wall when you're in the gym.

JC

Thanks JC. Is that you in the Avatar by the way?

(Please don't flame me if it were someone that all BodyBUilders supposed to know. I am not that into Pro BodyBuilding.

 

[TheBigDog]

Re: Re: Am I doing the right thing...

I think you're a bit off. 1900 is about right for the BMR but maintenance would only be 2200 if you slept all day and night. The AMR calculator at www.fitday.com guessed 3200 cals for me and our height/weight are the same (I'm at 16%, though).

I'm running about the same diet that you are...mostly protein shakes but I only do lifting/cardio 4x per week. I'm starting to wonder if I shouldn't up the cals to something like 2500 cals/day. Too much of a deficit will simply slow your metabolism.

I don't quite get the BMR concept. So if my BMR is around 1900, w/ my activity level, how much should I be taking to loose fat safely (no muscle loss)? 2400 maybe?

 

[TheBigDog]

TTT