basic supplements 4 losing bodyfat

[thewinkshow]

--------------------------------------------------------------------------------

hello

im male 22,ive recently lost 2 stone in weight,which im happy with,but my bodfat content is still high.
to lose the 2 stone i ate a sensible low carb/calorie diet and used the elliptical cross trainer.this took me 4 months.im not 12 stone i was 14.

advice needed!

i looking to take my training to the next level,what basic fundamentals can you recommend for me losing as much bodfat as possible and getting ripped?

i feel that although ive lost 2 stone,alot must have been muscle aswell because my bodyfat percentage is still quite high.

i dont really want to lose any more weight,i just want to be more ripped,is there any eating patterns to achieve this?

what type of diet do you recommend for the ultimate cut up?
more importantly i havent a clue as regards what weight training programme to follow in order to get as lean as possible(is the 5x5 programme used for getting lean?),any help in this area most appreciated.

what supplements should i take?

multiviit?
fish oil?

could you recommend a protein/creatine powder supplement?
i obviously done want one thats going to add size,but is there any that help your muscles whilst being low is calories and wonk bulk me up?
ive been looking at the zero carb protein powers,these any good?i want to have the benefit of protein for the muscle tone but one that doesnt add size

any other tips are much appreciated

thanks

 

[Sim882]

I recommend the e-book Burn the Fat, Feed the Muscle.

You cannot really go wrong with that. It recommends, a balanced, moderate to controlled carb diet (depending on body type), with moderate carb cycling, small but many meal portions, small calorie deficit, and both cardio and weights exercises.

As for supplements, don't worry about these. Fish oil is good for general health; calcium is needed for weight loss if your not consuming dairy; chromium may be of some health, but don't waste money on any "legal speed" supplements, especially initially. Get your diet and everything else correct first. The afforementioned supps will only play a small assistance role in weight loss at best

As for protein powders, I recommend miscellar caisein. I find it quite filling. It's high in glutamine, and its anti-catabolic features are well suited to a cut. In my opinion it is part of the reason why studies on dairy indicate its an aid in weight loss, even more so than pure calcium supplements

 

[F117A Active Stealth]

Surprisingly something that's helping me lose bodyfat right now is Kelp. Yup, you heard right, Kelp LOL

I guess my body was Iodine deficient, 'cause as soon as I started taking kelp I actually started losing bodyfat (of course watching out the other parts of my diet and exercise, etc)

 

[kiosk]

1. hunger
2. training
3. intensity
4. pain

 

[chaos13]

get a good themo, and put cayan pepper in your water through the day

 

[druncanwaria]

Increase fibre

 

[Burning_Inside]

The kind of protein you eat has absolutely nothing do with muscle tone. Muscle tone means having low bodyfat to show off the muscle. Anyone is toned at 6% bodyfat.

Therefore you can't tone up withut losing weight, because you need to lsoe fat to do so, and last tie I checked, fat mass has weight to it.

My suggestion is to get down to as low a bodyfat as you can then once you get there sart slowly eating more and get a weight training plan designed for muscle hyertrophy. Bulk up till your bodyfat gets to about 10% and the abs start to disappear then diet again slow but steady while tryng to maintain most of the lean mass you gained.

This idea of getting ripped first is under the asusmption you want to look good for the ladies and be healthy and largely fat free, and not just be "big" to scare off other guys in clubs from getting girls you don't have a shot at anyway cause they don't give a shit about you being big and scary after all, they wanna see abs under your shirt when you take them home.

You can't bulk up and add mass without adding fat either, sorry to tell ya.

As for a fat loss training program, I personally have success with a cyclical ketogenic diet, google that and research them. It's basically hard low carb dieting for a few days then a high carb refeed and a power workout designed to maintain muscle mass, followed by more hard dieting. I'm at 8% bodyfat right now and the leanest I've ever been in my life thanks to that sort of training. Lost close to 50 lbs this year, though just got the cyclical keto thing going ont he past few months when I saw the best results in the past year.

Whey protein is fast acting and should be used right after a workout. Casein is slow digesting and could be used in general meal replacements any time of day or pre bed.