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R. Slater
New Member
| Joined: | 1 Sep 2008 |
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| Posts: | 54 |
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Posted: 24 Aug 2010 09:20 pm |
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Goal - Fat Loss/Lean Look
Male, 26 yrs old, 6 ft, 150 lbs (I'm a small frame, relatively lean, belly fat)
Exercise:
3 days a week (Tues, Fri, and Sun)
Weight Training 25-30 minutes (10 exercises hitting each major muscle group), 8-12 reps failing on the last rep. 2 sets total. Followed by 15-20 minutes of cardio (typically 15 on treadmill and 5 on stationary bike). Both cardio exercises are done going from low to high intesity (example 3 mins fast walk, 1 minute running, 1 minute walk, 3 mins fast walking, 1 minute running, 1 minute walking, etc.)
Diet:
A well balances diet; 2000-2300 calories per day. Eat several small meals throughout the day, probably every 3 hours. Most carbs consumed earlier in the day. Only water 8 + glasses a day, whey protein before and after workout on workout days.
Breakfast example - Kashi Go Lean Crunch with Skim Milk, 1 slice of wheat bread with peanut butter, blueberries or raspberries (other options include oatmeal with cinnamon or Kashi Strawberry Fields cereal with skim milk)
Lunch example - Tunafish no mayo on wheat bread, 1/2 cup brown rice, tossed salad with light italian dressing, cottage cheese, blueberries, rasperries.
Dinner - Grilled Chicken or Salmon filet, Green Beans, wheat bread with peanut butter
Evening meals depending if calories were met; cottage cheese, eggs, peanut butter, banana
That's the gist of it, maybe a couple times a week I'll have some prepackaged meatballs for lunch or turkey and cheese sandwich, or shrimp.
Pick it apart if you wish, any advice? any questions?
Last edited on 24 Aug 2010 09:26 pm by R. Slater
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Nir
Senior Administrator
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Posted: 25 Aug 2010 09:58 am |
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Your exercise looks good. I might add some (longer) steady state cardio if you have more time (and patience).
If you were sedentary your maintenance calories would be 2,038. So I would aim to eat towards the (lower) 2000 end of your range, and let your exercise create the deficit. A ~250 calorie deficit should then give you 0.5lb fat loss per week and over time you should hopefully see the results you want to have in your gut.
You should look to have your body fat % tested so you can monitor your results over time. Also a tape measure around the problem area.
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R. Slater
New Member
| Joined: | 1 Sep 2008 |
| Location: | |
| Posts: | 54 |
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Posted: 25 Aug 2010 10:29 am |
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Good advice, I've considered the fat percentage test just because I'd really love to know. I'm estimating its 12-15% body fat; and my goal is single digits. I agree with upping my cardio a bit; am considering finding a day to devote just cardio for another 30 minutes in addition to what I get on my weight days as well.
In regards to the calories, my general lifestyle is fairly active; I work on my feet with some light lifting of boxes occasionally. I'm at least standing or walking for most of the 10 hours I am at work. I estimate I burn 100 calories or greater just from daily activities.
My concern is, I dont want to lose more weight; 150 is already light for my height. That is why I'm always cautious to take too much of a deficit. Am I able to lose the fat and build musicle at the same time, to maintain weight?
Iv'e heard its very difficult to do, so Im not sure. Just to give you a little more insight to my diet: I get 150g of protein, 200g carbs, 50g fat (less than 10g are saturated), 70g of sugar (60g+ being natural sugars), 30g of fiber. I thought by having my protein much higher I'd potentially keep/build muscle while in a minor deficit to lose the body fat only. Does this seem logical?
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Nir
Senior Administrator
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Posted: 25 Aug 2010 11:29 am |
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You need to be focused on your objective. Of course we'd all like to lose fat and build muscle but at any point in time one of these is more important than the other. With few exceptions you basically need to be in a surplus to gain muscle and in a deficit to lose fat so you need to decide.
For example I am lean enough (BMI ~19.5) so I'm trying to be at a minor surplus to see muscle growth. Your earlier posts indicated your priority right now is to lose the gut and have a flat tummy. Your BMI is 20.3 obviously you are not fat but neither are you underweight. If you want to see if a calorie deficit can target fat in your belly: do the experiment. Be in a deficit and see what happens. For men, belly fat is "the last to go". You ask if it is fat or bloat - well can you pinch any fat in that area?
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R. Slater
New Member
| Joined: | 1 Sep 2008 |
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| Posts: | 54 |
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Posted: 26 Aug 2010 12:03 am |
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I agree, its important to keep an eye on the objective. Yes, I can pinch the fat so it's there; even if it is the ONLY part of me that has it. Like you said, this is the last place to go so I think with a little more cardio, a small deficit; over time it will eventually go; it has to after all if the rest of me is muscle. I was just concerned about getting below 145 but I'll manage if I'm at the lean look. I can always put on lean mass after burning away the tough stuff.
Thanks again
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Tontus
Distinguished Member
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Posted: 27 Aug 2010 12:46 am |
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| It might be better to focus on the muscle, then lose that fat. Muscle naturally burns more calories than fat does, so it would make it easier to lose the fat later, in theory.
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crystal marie
New Member
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Posted: 27 Aug 2010 05:52 am |
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i think you have a very good weight loss plan. I advise you to maintain it. and have a positive outlook and good motivation to yourself that you could make it and achieve your goal figure.
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