A few more questions....

N

NickyK

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I asked a few questions regarding a crappy 3 way split a few weeks ago. Was given good advice and changed to a fbw 3 times a week with cardio twice a week. I've been going pretty good, I haven't missed a day yet.

When I started the new regime I had my body fat etc checked. I'd like to know on average how fast does it come down. Next week will be 1 month and I'll get it checked again then but I was just wondering roughly on average.

Also according to fitday.com my daily calories should be up to 2700 I consume around 1800-2000 most days. Is this correst? (34, 168cm, 74kg, male)

Lastly I take a whey protein shake first thing in the morning and after workout and cassein before I go to bed. Is this the correct way to take them? Also my main goal is to get lean and reduce body fat. Will shakes help with this or they a waste because I want to get lean? Should I take shakes on my rest days?

Thanks in Advance.
 
The shakes aren't a waste. The protein will help building the muscles. I drink a whey shake every morning as a breakfast alternative because I don't like getting up to go to the cafeteria. What did they say your body fat % was? I don't think there's an 'average' speed at which body fat drops. I believe every 3500 calories lost (or gained) in deficit is a pound lost or gained. If I were you, I would up the cardio work to 4 times a week instead of two. Just my 2 cents.
 
Body Fat% was 18% average. Arms were 12%, legs 16% and trunk 21%. The cardio I do is 12 km on the crosstrainer twice a week and I play 5 aside soccer also once a week.
 
I'm not a pro, but I would break up your cardio a little bit differently. Try 5-10k distances 4 times a week. You'll be running less more times. Of course when you add up your total distances it will be greater than what you're used to. This I think will get your body burning more fat rather than only doing it twice a week.
 
To be honest I was going to cut down the cardio a bit. I mainly do it just to keep healthy, not to burn calories. I'm trying to go down the weight training/healthy eating route to getting lean. Time is a factor for me as I work shifts.
 
5k shouldn't take you longer than 30 minutes a day. I'm not an expert on weight loss via weight training. I do know that lifting weights builds muscle. In order to build that muscle, you're going to have to eat a higher number of calories, rather than you would be eating if you were trying to cut. I'm not saying you can't lean out and burn fat from lifting, but I do suggest using cardio more so than lifting.
 
I was under the impression that once you had a calorie deficient diet (-500 cals) with plenty of protein it was possible to drop fat and build muscle. I don't want to lose weight but replace fat with muscle.
 
NickyK said:
I was under the impression that once you had a calorie deficient diet (-500 cals) with plenty of protein it was possible to drop fat and build muscle. I don't want to lose weight but replace fat with muscle.
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No you're right about the deficit. I just know it's hard on your body to be in a caloric deficit while doing weight training because your body needs so much protein. Like I said... I'm no expert. Once we get some of the real experienced guys in here they can tell you better.
 
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