(Again) Losing Fat , Gaining Muscle.. Help an israeli soldier!

[m0tek]

Hey guyz!
Help a newbie israeli soldier..
i havnt had time up untill now to log on , im done with my service in a few months..i started workin out about 4 months ago +/-.
i work out 3-4 times a week , (3 diffrent workouts) , and doing almost anything given with the following sets
12 repeats on low weight
10 repeats on medium
8 repeats on heavy

im very happy with this workout , i recently started taking twinlab gainers fuel , and seen alittle change.. ( 2 times a day , 2 scoops per serving).
i have a few questions..

1st. im about 1.73m long , weighing 66.7 kgs ...im not fat..
BUT , i have a little belly , i really wanna get my abs showing and i understood i GOTTA loose the fat..
i barely eat (thats why i take food supplements) cuz im not too hungry , lets say i eat 2 sandwiches in the morning and a meal after the gym (not includin the gainers fuel , which i take regulary).
so - i dont eat alot , and im not hungy as well!

how do i lose this belly fat? im doing alot of abs excercises and im feeling my abs , but i CANT SEE THEM!

can anybody show me a place where i can get a "loosing fat diet while maintaining my mucsle growth?" is it possible? how much will it take to loose this fat?

i know its alot to ask ...but i hope u guyz can help me out!

 

[geoffgarst]

Stay away from Twinlabs Gainer, unless you want to gain weight - lots of carbs in it. Get a nice protein supplement, preferably a mix of whey, egg, and casein for througout the day and night, and get whey for right after a workout. Eat more often. I do not care if you are hungry or not. Eat 6-8 small meals per day. This speeds your basal metabolism rate up and your will burn more calories, meaning you can cut up better. Drink a lot more water so your body will not retain water. Do abs 2 x per week. Low reps on the lower, mid and upper abs (10-14 slow good movement reps) and higher reps (20-25) on the sides. You need to watch your carb intake. Possibly due a diet such as 45% carbs/45 protein/10 fats (good fats). Take in 40-45 carbs immediately after workout. These should be fast acting such as orange juice to resupply glycogen stores in the liver. Otherwise, stay away from juices other times as they have too much sugar. If this helps, positiv karma is always welcome! Good luck! Geoff

 

[Fe-Ballz]

takes some serious ballz to an Israeli soldier.... sorry im off topic

 

[m0tek]

hehh
thx geoff
i do wanna get bigger , and i got the METRX Protein Plus right here , havnt even opend it , is it any good?

where can i get a diet of 6-8 meals (for an example) so ill start..
=)

 

[geoffgarst]

Simple, start by eating good foods such as:

meal one: scramble eggs or protien shake & oatmeal

meal two: tuna (canned), hardboiled egg, fruit

meal three: turkey sandwich, some green vegi's (raw or cooked)

meal four: protein shake

meal five: salmon, chicken breast, or steak with vegi's or salad

meal six: protein shake

Mix it around a little bit. You can substitute a protein bar for one of your meals if you need to (like when you are away from kitchen). Stay away from fruit juice. Do not eat fruit after 2pm. Take in high protein. Low to moderate carbs, low fat. Do some light to moderate cardio exercise. I did the math for you as follows for you bodyweight to build mass:

Your bodyweight is 67 kilograms.

Step 1 - BMR Based On Weight

For Men: 1 x 67 Kg x 24 = 1601

Step 2 - BMR With Bodyfat Percentage Calculation

Taking your bodyfat percentage into account, your adjusted BMR is 1521 calories per day. This is equal to 63 calories per hour.

Step 3 - Total Daily Calories Burned

Adding in your activity level, we times your BMR by 1.65. This means that your approximate total calories burned each day is 2509.

Step 4 - Macronutrient Breakdown In YOUR Diet

Now that we know how many total calories need to be consumed each day, where do the calories come from? Based on your BMR, Activity Level and Athletic Category you need:

Protein Grams: 132 Grams Per Day.
Protein Calories: 528 Protein Calories Per Day.

Fat Grams: 42 Grams Per Day.
Fat Calories: 376 Protein Calories Per Day.

Carbohydrate Grams: 401 Grams Per Day.
Carbohydrate Calories: 1605 Carb Calories Per Day.

If you want to lose fat and not necessarily build too much more mass, go with this:

Your bodyweight is 67 kilograms.

Step 1 - BMR Based On Weight

For Men: 1 x 67 Kg x 24 = 1601

Step 2 - BMR With Bodyfat Percentage Calculation

Taking your bodyfat percentage into account, your adjusted BMR is 1521 calories per day. This is equal to 63 calories per hour.

Step 3 - Total Daily Calories Burned

Adding in your activity level, we times your BMR by 1.65. This means that your approximate total calories burned each day is 2509.

Step 4 - Macronutrient Breakdown In YOUR Diet

Now that we know how many total calories need to be consumed each day, where do the calories come from? Based on your BMR, Activity Level and Athletic Category you need:

Protein Grams: 147 Grams Per Day.
Protein Calories: 588 Protein Calories Per Day.

Fat Grams: 42 Grams Per Day.
Fat Calories: 376 Protein Calories Per Day.

Carbohydrate Grams: 386 Grams Per Day.
Carbohydrate Calories: 1545 Carb Calories Per Day.

Hope this helps. Good Luck. Let me know if there is anything else I can help you with. You can email me at [email protected] or IM me here.

Geoff

PS: Karma is always welcome here!