View Full Version : Diet help, lower BF%
Stillborne
07-10-09, 3:49 am
Hey guys, I just made an account, been viewing this forum for a couple of months but I need some advice now.
Well first off I live in Vegas and I was getting pretty heavy into parties and drinking a lot of beer. That's when I noticed I started looking like shit and decided it was time to get back in shape. So basically right now I'm 19 - 149 pounds - 10%BF. That's after 2 months of the process.
I'm looking for a good diet and workout advice to drop my body fat lower to lets say 6%. Right now my 6 pack is visible but I still have some fat I need off, and I'd like to build my pecs up a little more too. Right now all I drink is water or diet coke. I don't really lift that much because I hate doing it. I do a lot of diamond push-ups / sit-ups as well as cardio and rock climbing. I'm not trying to get big I just want to be fit. Just looking for some feedback on what I should be eating and if I should maybe focus on a specific exercise. Thanks guys!
Edit: Im taking in no more than 2000 calories a day.
Stillborne
07-10-09, 4:04 am
I want to eat a lot of food cause I'm always hungry. I just ate my last two eggs and now I'm sippin on this water and I'm fuckin STARVING!
fenix237
07-10-09, 10:08 am
let me get this straight- you're on a bodybuilding/powerlifting website but you hate lifting weights- LOL!!!!! just busting your balls bro- i'm sure someone will chime in with some advice....
Appollonian
07-10-09, 10:19 am
It is my understanding that getting bigger, more muscular, makes it easier to achieve a lower body fat percentage. It is easier for me to maintain a leaner physique when I am more muscular, burning more calories at rest, etc.
Do you hate lifting because it's hard work, or do you prefer to develop so called functional strength? If it's the former, then I think you will find it hard to maintain a low body-fat percentage, especially without being 'bigger'. If it's the later, then I would recommend looking up workout routines of some of the leaner martial artists. Many only used weightlifing to supplement their routines and were able to achieve remarkably low body fat with relatively little muscle due to the amount of hard work they put into their efforts.
Either way, good luck with your goals.
Stillborne
07-10-09, 3:36 pm
Thanks for the input. I used to be 165 when I was out of shape and getting fat. I check my weight today I'm 143.5 so basically what I'm trying to do is cut out ALL the unnecessary fat and then get back up to like 160 but with muscle. That way I can track how much muscle I put on and then I can keep getting ripped and ripped as the days go by.
I just need to know how many calories a day I need to be eating and if diet soda is okay and some specific foods I should be taking in daily etc.
I hate lifting weights, but I know I can put on muscle doing my pushups situps especially rock climbing. I occasionally lift if I'm with my friends after we play racquet ball, they usually have a routine so I chime in with them. I actually do enjoy leg press, squats etc. I hate bench press my chest is weak as shit, but I need those pecs, so I'm willing to focus on specific chest excersises to build it up.
Stillborne
07-10-09, 3:39 pm
For instance, I want my torso to look like this
http://imstars.aufeminin.com/stars/fan/cam-gigandet/cam-gigandet-20090205-490229.jpg
I assume hes around 5% BF and doesn't look big at all. Just really lean and cut
C.Coronato
07-10-09, 3:47 pm
What does your diet look like now my man?
Feel The Power
07-10-09, 4:10 pm
yeah. post up your diet as it is right now.. like how many meals and what you eat at each, be as specific as possible. If you don't like lifting weights maybe look into doing more supersets and circuits. It is alot quicker and you will be in and out of the gym in no time. This may also help since it sounds like you want to stay cut and not bulk up alot. Post up your diet and I'm sure some people will be able to give you some tips.
TigerAce01
07-10-09, 4:19 pm
Hey guys, I just made an account, been viewing this forum for a couple of months but I need some advice now.
Well first off I live in Vegas and I was getting pretty heavy into parties and drinking a lot of beer. That's when I noticed I started looking like shit and decided it was time to get back in shape. So basically right now I'm 19 - 149 pounds - 10%BF. That's after 2 months of the process.
I'm looking for a good diet and workout advice to drop my body fat lower to lets say 6%. Right now my 6 pack is visible but I still have some fat I need off, and I'd like to build my pecs up a little more too. Right now all I drink is water or diet coke. I don't really lift that much because I hate doing it. I do a lot of diamond push-ups / sit-ups as well as cardio and rock climbing. I'm not trying to get big I just want to be fit. Just looking for some feedback on what I should be eating and if I should maybe focus on a specific exercise. Thanks guys!
Edit: Im taking in no more than 2000 calories a day.
Check out my journey and see if you like my training style. It's a program called CrossFit, and I'm a huge believer in it. Go to www.crossfit.com and follow the workout of the day (WOD), you never know what you're going to do the next day, so there's an element of surprise, and it keeps things interesting. Lots of cardio, high intensity training, circuits...and best of all, it makes you an overall better athlete.
-Ace
Stillborne
07-10-09, 7:49 pm
Okay guys not gonna lie my diet is pretty fail right now.
I usually skip breakfast due to me not being hungry in the morning and time. By the time noon rolls around I eat a grilled chicken sandwich diet coke and I give away my chips. Then if I get hungry after a couple of hours I usually eat something like a protein bar. Right now I'm posting this from my iPhone at a casino cafe about to eat my first meal of the day asides from a protein bar an hour ago, and it's 5 o clock. I don't like the fact of me eating out all the time because it's costing me a lot.
Wow my chicken sandwich just came with my curly fries and man does it look unhealthy. I'm right next to the arcade (I come here to play DDR for free almost everyday). This shit will hella be my last meal for today, I will hit the gym after my cardiovascular(DDR) workout and run a mile and do some situps.
Man I'm so weird.
I have a feeling your not eating enough causing your metabolism to slow down, post up in exact detail what your daily diet, and by exact detail I mean the following example:
7am:
cup of oats
1 scoop whey protein in water
banana
10am:
100g grilled chicken
100g rice
12pm:
fillet steak and 150g sweet potatoes
And you get the idea....
K Stro24
07-10-09, 8:02 pm
Check out my journey and see if you like my training style. It's a program called CrossFit, and I'm a huge believer in it. Go to www.crossfit.com and follow the workout of the day (WOD), you never know what you're going to do the next day, so there's an element of surprise, and it keeps things interesting. Lots of cardio, high intensity training, circuits...and best of all, it makes you an overall better athlete.
-Ace
I'm with Ace on this, crossfit is a perfect way to get the "leaner" look rather than just blow up and be huge so to speak.
Okay guys not gonna lie my diet is pretty fail right now.
I usually skip breakfast due to me not being hungry in the morning and time. By the time noon rolls around I eat a grilled chicken sandwich diet coke and I give away my chips. Then if I get hungry after a couple of hours I usually eat something like a protein bar. Right now I'm posting this from my iPhone at a casino cafe about to eat my first meal of the day asides from a protein bar an hour ago, and it's 5 o clock. I don't like the fact of me eating out all the time because it's costing me a lot.
to be honest, i think you need to eat more than one meal a day and some protein bars. stick with a higher protein diet, get your calories from protein. cook your meals at home, its cheaper and easier in my opinion. figure out your maintence calories by using a calorie calculator, just google it, i like the exrx.net one. anyways, if you eat say 500 less calories than maintence, you'll lose appx a pound a week, throw in the cardio and the crossfit, and you will see results
Feel The Power
07-10-09, 10:38 pm
I agree that it is best to try to eat 3 meals a day and use your protein bars as snacks if you want so you also get 2 snacks. that comes out to 3 meals and 2 snacks (protein bars). If you have trouble eating breakfast eat a protein bar first thing. I would definately make sure you get a big meal in before and after you train with protein, carbs, and veggies this is just my opinion which has worked for me. I have a friend who is pretty ripped and he only eats 3 times a day.. 2 meals and a shake in the evening so I guess just try different things and see what works. Stay away from the fries though!!
Stillborne
07-10-09, 10:49 pm
Yeah so usually I do eat more than 1 meal a day. Today I had a total of 2 protein bars and a chicken sandwich, only finished like 1/4th of my curly fries cause that shits gross, and a ton of water.
My work schedule always differs per day of the week so it's hard to have a set diet. At work like I said I order a grilled chicken sandwich on wheat bread, tomatoes, lettuce, light mayo and a diet coke. If I get hungry later on I will eat like a protein bar or a fruit smoothie from my job. Then maybe some little carbs here or there depending if I'm rock climbing or not because when I do my cardio I burn thousands of calories and I notice some muscle goes too. That's why I'm trying to keep my protein intake up somewhat. How would this be as far as getting my metabolism up to par.
Breakfast : 4 eggs - coffee/water (300 calories)
In between: Protein Shake or fruit smoothie(350 calories)
Lunch: Grilled chicken sandwich or tuna salad wrap (600 calories)
In between: Can of tuna? Protein Bar? (100-300 calories)
Dinner: ??????
When I work at 2pm I wake up at 12 so usually my lunch turns out to be my dinner. On the other hand when I work at 7:30 I skip breakfast so I can get to work on time and then I'll take a 10 min break around 9am and order like a bagel or if I'm really hungry a grilled chicken sandwich.
To those dedicating some time to help me, thank you!!!!
TigerAce01
07-11-09, 12:08 am
Yeah so usually I do eat more than 1 meal a day. Today I had a total of 2 protein bars and a chicken sandwich, only finished like 1/4th of my curly fries cause that shits gross, and a ton of water.
My work schedule always differs per day of the week so it's hard to have a set diet. At work like I said I order a grilled chicken sandwich on wheat bread, tomatoes, lettuce, light mayo and a diet coke. If I get hungry later on I will eat like a protein bar or a fruit smoothie from my job. Then maybe some little carbs here or there depending if I'm rock climbing or not because when I do my cardio I burn thousands of calories and I notice some muscle goes too. That's why I'm trying to keep my protein intake up somewhat. How would this be as far as getting my metabolism up to par.
Breakfast : 4 eggs - coffee/water (300 calories)
In between: Protein Shake or fruit smoothie(350 calories)
Lunch: Grilled chicken sandwich or tuna salad wrap (600 calories)
In between: Can of tuna? Protein Bar? (100-300 calories)
Dinner: ??????
When I work at 2pm I wake up at 12 so usually my lunch turns out to be my dinner. On the other hand when I work at 7:30 I skip breakfast so I can get to work on time and then I'll take a 10 min break around 9am and order like a bagel or if I'm really hungry a grilled chicken sandwich.
To those dedicating some time to help me, thank you!!!!
You have to eat correctly to see results. To be honest, diet is more important than the gym in your case. You aren't eating enough calories, nor are you eating the correct foods.
Waking up late is a shitty excuse for saying "Oh, it's late...I won't eat." Me and my brother wake up around noon all the time...but you'll see us eating until we go to sleep around 3-4 am.
When you work, do what I did when I was a lifeguard, and do what many people have done for a looong ass time...PACK YOUR FOOD! Pack a shake or two and a couple of meals the night before. Wake up a little earlier to make breakfast.
You can't skip breakfast either! Probably the worst thing I've heard you say! Your metabolism is dead by the time you awake from slumber...and without breakfast, it will stay that way. Yes, eating jumpstarts your metabolism, which means more calories burned, and more efficiently transported! That's why you must eat in 2-4 hour intervals, it keeps your metabolism on high. Eat a few eggs and some oats for breakfast. I can make that breakfast in 5 minutes. Microwave your oats and fry your eggs. Simple. Even more simple: a shake with quick oats mixed in. 30 seconds.
Diet plan:
3-4 whole eggs, half cup oats OR Protein shake mixed with half cup of oats
Chicken breast and potato
Shake
Chicken/Turkey sandwich on wheat bread
Shake
Steak/Chicken/Fish (equaling around 30-50 grams of protein) and a sweet potato
Simple, effective and easy. If you don't like potatoes, swap it out for brown rice or oats. Yes, contrary to popular belief, you can eat anything anytime you want...including eggs and oatmeal at 2 am.
-Ace
Stillborne
07-11-09, 12:13 am
Thank you! ^^^^
Stillborne
07-11-09, 3:33 pm
Update:
So last night I went to the gym to play some racquet ball but unfortunately my second racquet of the week broke last night due to sore sportsmanship. I went to go bench press and did 3 sets of 12 - 125 weight on then I did bicep curls, skull crushes, and 3 sets of 25 super declined situps. On the way home I bought some groceries so I can start my diet that homeboy reccommended. (ty ace)
So today woke up at 11:30, not hungry as usual but I ate 4 whole eggs and half a cup of oats. Boy am I full , I'll get to work around 3 and I'll have them mix in my protein shit for a smoothie, and then on my lunch break I'll have a grilled chicken sandwich. After that I'll hit up another protein smoothie before the gym. Hopefully I get my metabolism up to par
Feel The Power
07-12-09, 7:41 pm
that above is a good diet plan.. if you have trouble eating or finding time to eat protein shakes/bars will be one of your best friends. My job is busy alot and I can slam down a 50g chocolate protein shake in less than a minute!
Stillborne
07-12-09, 11:59 pm
REALLY DIGGING THIS DIET SO FAR!
I feel my metabolism is A LOT better after two days..
Once again, thank you ace.
My six pack is hella showing right now, just a little more fat off and it should look dope!
TigerAce01
07-13-09, 2:40 am
That's what's up brother. Everything gets easier with practice and habit. Remember tying your shoes as a kid? Now you can do it while talking and watching television without looking. Same thing with diet. Eventually, you'll be able to get all of your meals together in minutes, and eat them without feeling bloated.
All in time.
-Ace
Feel The Power
07-13-09, 10:29 pm
good advice here.. I used to love training, but never knew much about the diet part of the game until the forum. I still am learning and finally realize how much eating properly affects training and physique.
That's what's up brother. Everything gets easier with practice and habit. Remember tying your shoes as a kid? Now you can do it while talking and watching television without looking. Same thing with diet. Eventually, you'll be able to get all of your meals together in minutes, and eat them without feeling bloated.
All in time.
-Ace