Please Scroll Down to See Forums Below I'm new here, so please cut me some slack. My body type is fairly skinny, but I've got love handles I need to get rid of. I've tried the body for life diet for @ 8 weeks, then a ketogenic diet. My upper abs are showing, but the handles are solid and won't seem to budge. I do the nordic track 3 x per wk for 20 minutes. Should I up the cardio? Any suggestions are appreciated.
Getting Ripped. Need Help.
- Thread starter PNUT
- Start date
I'm 6' 3" and I was weighing 185 before I started dieting. That's misleading because I don't have a lot of leg muscle mass due to cerebral palsy. I'v always been fairly lean with a decent upper body. I decided to see if I could get my Abs to show. Before I did the Keto diet I was getting between 1800- 2000 kcals per day. I was actually wondering if I wasn't getting enough. I did a Keto diet and didn't really keep up with the Kcals because I know it's not that important to be exact on a Keto diet. However, I know I wasn't overdoing on the Kcals. I'm taking this week off before I get back on any diet plan. I'm still getting cardio in. After reading some other posts, I'm considering just keeping my carbs moderate and increasing my cardio. I may incorporate some sprinting in my training. Am I on the right track?
Diesel3d
New member
cals are important on any diet, including a keto.
if you are 185 you could start dieting at 12X your body weight, and slowly decrease your cals every week.
Try this.
Week 1 12X body weight
week 2 11X body weight
week 3 10X body weight
Week 4 9X body weight
Week 5 8 X body weight
etc...
Add more veggies as you drop your cals to keep your metabolism going. Make sure they are greene veggies. Veggies that your body burns the same amout of cals to digest them as they have in them....
keep your protien at a min of 1 g/ lb of body weight. Fill the rest with fat , and carbs. Don't mix your fat and carbs in the same meal.
For example if you work out in the morning have all your carbs in your morning meals. High GI carbs with protien right after training, then low GI carbs for the next 2 meals. The rest of the meals for the day, make them protien and fat with a lot of veggies.
here's an example of my diet, that has been working for me the last couple of weeks
Pay close attention to the timing of my meals focused around my training and they type of food i am taking.
8:00 - pre workout
½ scoop whey - 12.5 protein
½ scoop creatien/dextros - 17 carbs
9:00 - post workout
2 scoops whey - 50 protein
2 scoop creatien/dextros - 34 carbs
10:00
1scoop whey - 25 protein
¼ cup oatmeal - about 14 crabs
11:00
little more than 1/3 a scoop of whey - 10 protein
wheat cracker things - 10 carbs
1:00
chicken breast - 30 protein 5 fat
falx - 6 fat
salad - dark lettuce mix, Greene beans + little balsamic vinegar ( lightly salted )
3:00
chicken breast - 30 protein 5 fat
falx - 6 fat
salad - dark Lettuce mix, Greene beans + little balsamic vinegar ( lightly salted )
6:30
chicken breast - 30 protein 5 fat
falx - 6 fat
salad - dark Lettuce mix, Greene beans + little balsamic vinegar ( lightly salted )
Protein : 187.5 grams - 750cals
Carbs : 75 ( not including veggies ) - 300cals
Fat: 39 - 351cals
Total Cals - 1401( not including veggies )
if you are 185 you could start dieting at 12X your body weight, and slowly decrease your cals every week.
Try this.
Week 1 12X body weight
week 2 11X body weight
week 3 10X body weight
Week 4 9X body weight
Week 5 8 X body weight
etc...
Add more veggies as you drop your cals to keep your metabolism going. Make sure they are greene veggies. Veggies that your body burns the same amout of cals to digest them as they have in them....
keep your protien at a min of 1 g/ lb of body weight. Fill the rest with fat , and carbs. Don't mix your fat and carbs in the same meal.
For example if you work out in the morning have all your carbs in your morning meals. High GI carbs with protien right after training, then low GI carbs for the next 2 meals. The rest of the meals for the day, make them protien and fat with a lot of veggies.
here's an example of my diet, that has been working for me the last couple of weeks
Pay close attention to the timing of my meals focused around my training and they type of food i am taking.
8:00 - pre workout
½ scoop whey - 12.5 protein
½ scoop creatien/dextros - 17 carbs
9:00 - post workout
2 scoops whey - 50 protein
2 scoop creatien/dextros - 34 carbs
10:00
1scoop whey - 25 protein
¼ cup oatmeal - about 14 crabs
11:00
little more than 1/3 a scoop of whey - 10 protein
wheat cracker things - 10 carbs
1:00
chicken breast - 30 protein 5 fat
falx - 6 fat
salad - dark lettuce mix, Greene beans + little balsamic vinegar ( lightly salted )
3:00
chicken breast - 30 protein 5 fat
falx - 6 fat
salad - dark Lettuce mix, Greene beans + little balsamic vinegar ( lightly salted )
6:30
chicken breast - 30 protein 5 fat
falx - 6 fat
salad - dark Lettuce mix, Greene beans + little balsamic vinegar ( lightly salted )
Protein : 187.5 grams - 750cals
Carbs : 75 ( not including veggies ) - 300cals
Fat: 39 - 351cals
Total Cals - 1401( not including veggies )
strong island
New member
Stick with a diet and give it TIME. It is important to keep stats(not just using the mirror) so you know if you are making progress.
Diesel3d, Thanks for the advice. I may try that diet with some personal adjustments. I've been working out in the morning on an empty stomache and then having a recovery shake (not on keto though). I'm sure I could benefit from a pre and post high glycemic protein shake. I noticed your having virtually no carbs from lunch on.
What type of cardio are you doing?
What type of cardio are you doing?
Diesel3d
New member
i wake up and take my ECA or NYC and then do 10 min moderate warmup cardio before my workout on an empty stomach burning about 150 cals, and then( in the gym ) i have my preworkout shake to recover, and hit the weights.
In the afternoon i come to the gym again and do 30 min of cardio burning about 400 cals
In the afternoon i come to the gym again and do 30 min of cardio burning about 400 cals
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