Sport Cutting fat?

[someguy1984]

I posted the same thing in another thread, because i didn't know which one suited it better. Plus, i suppose i can get advice from different people...

Currently, i'm 66.7 inches tall and weigh about 141-145. I'm trying to cut the fat on my stomach and make my abs show. The top abs show when i flex, but no luck on the lower. From what i understand, i need to diet and do cardio in order to achieve my goal. 90% of abs is getting rid of the body fat.

My BMR is 1600 and I'm guessing my maintenance would be around 2000? Anyway, i understand in order to lose body fat you need to make a deficit. So, I'm eating about 1500 calories a day. Sometimes less, sometimes maybe a little more. I really try to stay around that range, but sometimes i fall to about 1300 or so. I've noticed some weight loss and my abs seem to be showing more.

Also, I'm lifting weights and doing cardio. I've joined the navy, so I'm trying to stay in good running shape as well as keep my arms up. So, on Mondays and Thursday's i do biceps and triceps. I end the workout with push ups and throughout the week I'll do a few push ups randomly. I'm up to about 80 push ups in 1 minute. I also run/jog about 3 times a week. On those days, I'll come home and do my abs as well.

My question is, how is this routine? I figure i can lose body fat and possibly gain muscle this way. Not really "bulk," but tone my muscles. My arms seem to be more lean and I've noticed I'm stronger.

So, do you guys think this diet/routine is ok, or do you suggest otherwise? I hear people talking about eating 3000-5000 calories a day, but that seems like way to much for what i want. I think i would gain weight like crazy and it would be mostly fat...(basically shredding away the abs i want to show)

My meal generally.

1/2 cup oatmeal with 1/2 cup of fat free milk. 1 cup of fat free milk, 1 cup of shreadded wheat cereal. (sometimes a banana included)

Turkey sandwich on rye. I make it at home. Only 200 calories...So, i also have a medium apple to go with it.

2-3 eggs and 1 can of tuna.

Sometimes nothing. Other days if I'm hungry I'll have a protein bar or something little.

6oz of chicken breast and a couple servings of vegetables.

Later in the night I'll have a serving of cottage cheese, maybe a little less.

How does this sound?

Thanks for the help.

 

[malkore]

BMR is your 'comatose' calorie needs. Since you can type, i assume you walk around, maybe occassionally flail your arms about.

That increases your caloric needs.

You always take BMR and then multiply it by your activity level. it depends on your daily lifestyle and your job...what that multiplier would be.

Construction workers obviously burn more calories at work than someone who sits at a desk for 8 hours....not to mention working out and playing sports for fun.

I'm not going to run the numbers for you, but I'll use myself as an example. I'm just shy of 5'9". I'm not hugely muscled, and i'm a 31 year old male. I work 9 hours a day at a desk job.

I can eat 2,200 calories a day and lose a pound of fat a week. You are a little shorter than me but only taking in 1,500 calories a day. That is too restricted if you ask me.

eat more protein, more veggies. train intensely. the fat will melt.

 

[someguy1984]

Thanks for the advice.

I do my workouts at home, because i can't get to a gym. I have a bench and dumbbells. I can do my biceps, triceps and forearms fine. But, what other exercises do you suggest i do at home for the other important muscles? I can do these on the opposite days I'm doing arms. (obviously)

 

[Nobody]

You can do more than just biceps, triceps, and forearms with dumbbells and barbells. In actuality, you can do almost anything and everything with what you have.

Barbell and dumbell rows for back and all its variations.
Barbells can be used for squats.
Dumbbells can be used for lunges.
Etc.

With the equipment you have, the world is your oyster.