Help me lose this bodyfat! Pics Included.

[cydex01]

First time, I've ever posted pics, so don't be too harsh.

I'm here for diet help. Current stats:
23 years old this month
160 lbs
5'9"
Bodyfat tested @ 10% by 2 different people 3 months apart w/ calipers, so I don't feel like I'm moving.

Background on me:
When I was 19 I was knocking on 180lbs probably pushing 30% bodyfat. I lost down to 135, then rebounded back up to 145. I started looking for a healthier lifestyle and found this website. I was in the gym during that time of my weight loss and eventually started cycling. I shot back up to near 180 within the next year, but significantly lower bodyfat than what I was before.

My long term goals:
Once I'm out of college and can afford to eat what's necessary, I'd like to try and step foot on a stage one day well into the future. For now, I'd like to see ~8% bodyfat on a diet I can afford to keep up with.

For my problem now:
I feel like every time I try to lose bodyfat nowdays I'm losing too much muscle with it, so my percentage isn't actually changing.

My usual daily diet currently while trying to shed some bodyfat:
Meal 1:
1 scoop cytogainer
2 scoops whey (40g’s protein)
8oz skim milk

Meal 2
4oz Chicken Breast
1 Sweet Potato

Meal 3 (PWO)
1 scoop cytogainer
2 scoops whey (40g’s protein)
8oz skim milk

Meal 4
2x 4 oz Chicken Breasts
1 Sweet Potato

Meal 5
4 oz Chicken Breast
1 Sweet Potato


Some days meals 2,4, or 5 may be substituted with a hamburger worth 50 grams of protein eaten on wheat buns and normal condiments.

I drink at least 80oz of water a day, but feel I should be bringing this higher.

So what do I need to change guru's? Give me hand here.

 

[cydex01]

Also, I realize I'm going to need some more size. That'll be come winter time. I'd like to go through one summer unbloated.

 

[ZP AMG]

you dont look like you have any body fat, just zero muscle

need to start eating more then cut, if not you will cut to nothing

 

[cydex01]

Was afraid of that, really. Generally the boat I get myself into. I bulk up to high 170's and cut down (poorly) to this weight losing muscle along with the bodyfat. Diet needs work.

I was hoping just to get myself into a spot where I liked where my bodyfat was, then just slowly add on muscle instead of getting into my old habits of eating everything in sight (minus coke, candies, sugars in general, ect) to bulk.

Perhaps it's my bulking diet I need to work on.

 

[Mac173]

you dont look like you have any body fat, just zero muscle

need to start eating more then cut, if not you will cut to nothing

I agree. If you are 10%bf (which is somewhat low) and only weigh 160, then it's time to bulk not cut.
At the least do a lean bulker, keep it clean and don't let yourself get too sloppy.

 

[Mac173]

If you do decide to bulk here are some guidlines to follow:

18-20cals/lb
1.5g P/lb
2-3g Carb/lb
at least 1 gal of H20
6-8 meals/day
If you need help constructing some kind of diet,just let me know.

 

[gjohnson5]

You might also want to use an AI. You do have some chest flab

 

[cydex01]

I appreciate the responses guys and I may get with you soon Mac173 about help with that diet.

 

[cydex01]

Oh, and the fat I have on my chest is really what got to me in the beginning more than anything to lose as much fat as I have and it's the main reason why I stress over my bodyfat percentage now. When I bulk up and I see it getting worse, it's discouraging.

 

[gjohnson5]

An Aromatase Inhibitor is a chemical which will slow (and some slow greatly) the conversion of testosterone to estrogen. Estrogen is one hormone which will cause one to hold water and store fat. Testosterone will help you build muscle and can help burn fat depending on diet. Another hormone is insulin. So the first thing I would recommend is using Glucorrel-R at anabolicfitness.net so you can ensure you sugar was being converted to glycogen instead of fat. The next is to keep your natural testosterone so you can build muscle.

There are alot of other things you can do but we can start here

Oh, and the fat I have on my chest is really what got to me in the beginning more than anything to lose as much fat as I have and it's the main reason why I stress over my bodyfat percentage now. When I bulk up and I see it getting worse, it's discouraging.

 

[cydex01]

Will do some research on the Glucorrel-R, thanks for the tip.

 

[cydex01]

I took the advice of people in this thread and decided to try and gain some weight back, but I decided to take it slow. I didn't want to put on a lot of bodyfat along with the muscle I was gaining. This is the progress I've made since the pictures that were taken at the beginning of this thread:

http://i159.photobucket.com/albums/t131/cydex01/CIMG0801.jpg

http://i159.photobucket.com/albums/t131/cydex01/CIMG0805.jpg

 

[wheyman090]

u need to gain a lot more muscle then u can worry about losing bf

 

[cydex01]

u need to gain a lot more muscle then u can worry about losing bf

Yeah, I haven't worried about losing bodyfat; just have worried about gaining a lot of it. Reread above post.

 

[ExtraMile]

What does your routine look like?

 

[mattu3743]

liten to these guys, they sound right on the money

 

[wills_got_rythm]

I took the advice of people in this thread and decided to try and gain some weight back, but I decided to take it slow. I didn't want to put on a lot of bodyfat along with the muscle I was gaining. This is the progress I've made since the pictures that were taken at the beginning of this thread:

http://i159.photobucket.com/albums/t131/cydex01/CIMG0801.jpg

http://i159.photobucket.com/albums/t131/cydex01/CIMG0805.jpg

Look bro, from the before to the after, you look good. Thing is this stuff doesnt happen over night. There is no magic pill to keep you from gaining fat. Its the exact opposite. When you bulk you're gonna gain fat, the amount of fat is up to you. If you eat clean, not so much, as if you counted every sugar and fat cal.

You either bulk or you cut, you really cant have it both ways.

If you go in the gym and lift heavy weights and eat a good diet you will gain muscle.

 

[bigleemurali]

i saw the pics and i feel that you wont need to do a lot on fat loss - your fat levels seem to be normal and i would suggest you to gain some more muscle mass and then go for fat loss.

it is just my opinion and it is your body bro.. So make a good decision.

cheers

 

[GDF]

If you are 10% bodyfat, then I am a lot leaner than I thought...

 

[ScMc]

I took the advice of people in this thread and decided to try and gain some weight back, but I decided to take it slow. I didn't want to put on a lot of bodyfat along with the muscle I was gaining. This is the progress I've made since the pictures that were taken at the beginning of this thread:

http://i159.photobucket.com/albums/t131/cydex01/CIMG0801.jpg

http://i159.photobucket.com/albums/t131/cydex01/CIMG0805.jpg

Bro I see a lot of potential here. Looks like your muscles are just about to pop but you need a little help. I have a feeling something is missing in your training. Do you train with high intensity? How much rest do you take between sets? What does your training look like.

Also, cytogainer isnt gonna help you get any leaner.

 

[Thandie]

You need to train harder and consistently. Eat lots of clean food without loading up on too much fat and that way you'll make good sllloooow progress. Train hard!

 

[cydex01]

Another update to my own thread.

Still training, keeping calories high, but haven't been trying to put on serious size up until the last few weeks again.

3 weeks into another bulk, here's some fast pictures I took yesterday. No legs pics, I need to get some of those.

I weighed 173lbs when I woke up this morning, so I'm only 13lbs heavier from my original pictures in this thread taken 4/30/07; but look a lot better in my opinion.

http://i159.photobucket.com/albums/t131/cydex01/07132009c.jpg

http://i159.photobucket.com/albums/t131/cydex01/07132009d.jpg

http://i159.photobucket.com/albums/t131/cydex01/07142009a.jpg

http://i159.photobucket.com/albums/t131/cydex01/07142009b.jpg

 

[Burpees]

IT'S NOT BODYFAT, ITS SOFT MUSCLE.

Seriously bro, eat, lift, and call it quits on the summer physique race - its too late. Consider yourself ahead of the game for the bulking season.

 

[cydex01]

IT'S NOT BODYFAT, ITS SOFT MUSCLE.

Seriously bro, eat, lift, and call it quits on the summer physique race - its too late. Consider yourself ahead of the game for the bulking season.

Where in the above post, which is the only post I've made this year in this thread, did I say I was going for the "summer physique"?

In fact, I did say I was keeping calories high and was 3 weeks into another bulk. It's like you didn't read my post at all, but felt the need to reply in all caps...

 

[Burpees]

Where in the above post, which is the only post I've made this year in this thread, did I say I was going for the "summer physique"?

In fact, I did say I was keeping calories high and was 3 weeks into another bulk. It's like you didn't read my post at all, but felt the need to reply in all caps...

sugar tits, we call that sarcasm.

You're either gaining weight, or losing it. If you're bulking then deal with it, you got a ways to go. If you're trying to burn fat, don't waste your time it's the end of summer - keep gaining slowly and worry about the fat when you start prepping for next summer..

 

[cydex01]

sugar tits, we call that sarcasm.

You're either gaining weight, or losing it. If you're bulking then deal with it, you got a ways to go. If you're trying to burn fat, don't waste your time it's the end of summer - keep gaining slowly and worry about the fat when you start prepping for next summer..

I appreciate your irreplaceable insight and wisdom you've contributed to this thread.

There's your sarcasm.

 

[nakavalna]

lmao cydex relax sarcasm aside you dont have hanging body fat you have skin....fill it with abs....if your not eating 6000 caloriers and 2 g of protien per lb of bodyweight and ripping it in the gym your not going to lose it my friend... i dont know what your routine is and im not here to critique it....best advise i ever got was eat eat eat workout sleep and eat again....then when in doubt...eat some more...just eat clean.. good luck

 

[B0ARDIN087]

nice gains.... although the frost tipped hair.......

 

[OneBreath]

I appreciate your irreplaceable insight and wisdom you've contributed to this thread.

There's your sarcasm.

lol, you're making good solid progress. You look a shit ton better than the original pics. You should be proud of your progress. Keep it up.

 

[BodyND]

Ok please take the time to follow these directions, they will better prepair the both of us for the critique and tweaking of your " diet.. you have to be brutally honest about what you've been eating on average for the last few weeks so i know where your metabolism is at..
please include macros
MACROS = pro/fat/cal/carb of every meal and a daily total on the bottom
you can use fitday . com to help you our with this... be as detailed and specific as possible
please include the time of when u eat and the time of your workout
also tell me what your workout reg is...

BMR formula

BMR (men and women) = 370 + (21.6 X lean mass in kg)

in order to figure out your bmr, you need to know what your lean body mass is.. so, in turn, u need to know what your body fat percentage is...
if you dont know your bodyfat percentage, go to your gym and get tested (please dont use electronic scales to get your bf checked, they're horrible)
if you cannot find a gym to get tested at, please post up a picture for estimates, we're pretty good at it (you also have the option of pming it to me if you have more then 25 posts)
Total weight x bf in decimel form = total bf weight
Total weight - total bf weight = total lean body mass
if your total lean body mass is in lbs, u can divide it by 2.2 to get it in kilograms..
for example..
i am 6.0 160lbs at 14% bf... so i would multiply 160 by .14
160 – 22.4 =137.6 lean body weight
137.6 / 2.2 = 62.5 lean mass in kg
160 + (21.6 x 62.5) = 1510 TDEE
Once u have you bmr, u need to calculate your TDEE, this is simply done with some multiplication...
you can multiply it by an activity number to figure out your daily caloric expenditure, be honest here as this is the very cornerstone of your diet for critiquing and finalization...
please include macros and times just as before...