Alright guys, here's the deal, I'm trying to slim down a bit more so I can have just a little more muscle definition, but despite following the caloric requirements (I eat at 500 under) and working out 4 or 5 days a week( this includes, lifting, Biking, running and tennis), I can't seem to get that last bit of fat off. What do ya'll suggest? Should I go up on cals or down?
You are using an out of date browser. It may not display this or other websites correctly.
You should upgrade or use an alternative browser.
You should upgrade or use an alternative browser.
Sport Calorie Confusion
- Thread starter TheDuke
- Start date
Sport Fitness
I'm 6'8", 279 lbs and 23 years old. I don't know my bodyfat for sure, but I think it's somewhere in the low to mid twenties.
I don't eat the same things everyday, so I can't really give you an exact diet, but heres what I had today:
a bowl of special K for breakfast
a peach mid morning
a tukey and cheddar sub for lunch (1 foot)
tacos, salad and corn for dinner
I'll probably also make a fruit smoothy around 7 or so.
As for the workouts, here's what I did in the past week:
played Tennis twice for around an hour and a half (each time)
Went on a ten mile bike ride mostly uphill
Lifted weights twice using a bowflex and some dumbbells, plus ab work (about 30 minutes each time)
I don't eat the same things everyday, so I can't really give you an exact diet, but heres what I had today:
a bowl of special K for breakfast
a peach mid morning
a tukey and cheddar sub for lunch (1 foot)
tacos, salad and corn for dinner
I'll probably also make a fruit smoothy around 7 or so.
As for the workouts, here's what I did in the past week:
played Tennis twice for around an hour and a half (each time)
Went on a ten mile bike ride mostly uphill
Lifted weights twice using a bowflex and some dumbbells, plus ab work (about 30 minutes each time)
sorry, but your diet sucks. doesn't even look like you get the US RDA of 60g of protein a day, let alone the 1g per pound of lean body mass that is recommended for those who engage in frequent, strenuous physical activity like weight training.
I urge you to start trackign food as accurately as you can with
I mostly see not enough protein, too many processed/refined carbs for a cutting diet.
I would increase weight trainign to 3 days a week. 6-12 reps per set (some days low, some days high, but don't mess with goin beyond 12 per set).
do your weight training in 1 session. compound exercises.
It sounds like you've made progress with your current setup...well now its time to take it to the next level, namely with the diet.
you can look at my fitday link to see what I eat. I'm not perfect, but it'll give you an idea of what to eat and what to avoid (like bread and most cold cereals)
I urge you to start trackign food as accurately as you can with
I mostly see not enough protein, too many processed/refined carbs for a cutting diet.
I would increase weight trainign to 3 days a week. 6-12 reps per set (some days low, some days high, but don't mess with goin beyond 12 per set).
do your weight training in 1 session. compound exercises.
It sounds like you've made progress with your current setup...well now its time to take it to the next level, namely with the diet.
you can look at my fitday link to see what I eat. I'm not perfect, but it'll give you an idea of what to eat and what to avoid (like bread and most cold cereals)
Yeah I know I'm low on the protein. I ran out of whey and haven't bought any more yet. Really though, is it essential that I eat 1 gram/lbs of bodyweight? Isn't that for bodybuilders? I'm just a guy trying to get in good shape. I mean if I get 100 grams from food then I'd still need five scoops of whey a day. That seems like an awful lot. Won't I damage my kidneys or something?
I had actually lost 50 lbs last year but I had a medical problem and put back on 30 of it. Now I can work out again normally and I'd like to get down to 235.
I had actually lost 50 lbs last year but I had a medical problem and put back on 30 of it. Now I can work out again normally and I'd like to get down to 235.
nope, its not just for body builders. bodybuilders definitely know how to put on muscle, and even if you don't wanna be huge, you still want a decent amount of lean mass, because its' gonna burn calories to maintain it, and you'll have a much better physique.
and protein powder isn't essential...its just to supplement what you can't eat in whole foods. I take in a little over 40g of protein a day in shakes. the rest all comes from eggs, a little milk, nuts, chicken, lean beef, some fish, cottage cheese...you get the idea.
drink a gallon of water a day, or more. water keeps the kidneys working to remove any waste. 1g of protein per pound of lean body mass isn't gonna damage kidneys, especially if you drink your water.
and protein powder isn't essential...its just to supplement what you can't eat in whole foods. I take in a little over 40g of protein a day in shakes. the rest all comes from eggs, a little milk, nuts, chicken, lean beef, some fish, cottage cheese...you get the idea.
drink a gallon of water a day, or more. water keeps the kidneys working to remove any waste. 1g of protein per pound of lean body mass isn't gonna damage kidneys, especially if you drink your water.