Arg!I am Fed up with 15% Body fat!

[youngmakaveli]

Post a sample day's SPECIFIC diet. I mean.....timing, amounts, measurements, condiments, preparation, size, etc. I bet the smarties on this board will tweak ANY diet to get results.

A sample day would be about 5 meals:

8-9 AM
1 slice whole grain bread, turkey, nonfat cheese
yogurt
300 cals

11-12 Noon
egg-beaters
vegetables
215 cals

1-2 pm
chicken breast
1 slice whole grain bread, turkey, nonfat cheese

350 cals

4-5 pm
egg-beaters,nonfat cheese
fruit
250 cals

6-7 pm
chicken breast
1 slice whole grain bread
vegetables
380 cals

about 1500 cals

 

[Mr.X]

Hi guys,
I really am fed up. I've been fluctuating from 16-14% bf for the past 2 years. No matter what I do, I just can't seem to get below 14%. I've been trying to get to 10% bf for the longest.

My knowledge of diet and exercise is vast. i've been reading on diet and exercise for so long and I know most of the various ideas on losing body fat, but I just can't lose the amount of body fat I am looking for.

I'm not sure if its my lack of committment subconsiously, but I've been in the gym religiously for the past 2 years. Sometimes I would reduce cardio, bump cardio, use high intensity cardio, use low intensity cardio, bump up weight lifting intensity. I normally try a program for about 2 weeks and if dont see results I try a different method. Nothing has really given me the results I'm looking for. Everything seems to keep me at maintenance or fluctuating by 1-2 pounds.

Don't get me wrong, I'm in pretty good shape, aerobically and muscularly, and very healthy due to my strict regimen, but I can't seem to get the results I'm looking for, which is enough to get at 10% BF.

I don't know if it's the calories. I weigh 178-180 and I basically stay eating 1500-1600 calories a day. I've never tried like 1200-1000, because of the recommendations not to. However, I don't know if I should now. I seriously doubt that I would be able to exercise properly if I did this, especially be able to keep up with my weight lifting!

My proportions normally stay at 40% protein, 40% good carbs and 10% good fat. I have been eating like this for the past 2 years. I have eaten fast food 4-5 times in the past 2 years.

And i don't take any drugs and don't plan on doing so...

Does anyone have some strict advice. I would really like to hear from someone who has actually gone from 15% to 10% body fat, themselves, on their own.

No offense, I do have cousins who have amazing bodies who use steroids, but if you did it with the use of steroids or perpetual ephedrine, no need to reply.

Thanks for anyone with some insight I've been overlooking for years!

First, you're UNDEReating and from that I presume you're overtraining (most people that undereat , overtrain).

Post 1 week of your training and diet log and then we'll go from there.

Mr.X

 

[Daisy_Girl]

A sample day would be about 5 meals:

8-9 AM
1 slice whole grain bread, turkey, nonfat cheese
yogurt
300 cals

11-12 Noon
egg-beaters
vegetables
215 cals

1-2 pm
chicken breast
1 slice whole grain bread, turkey, nonfat cheese

350 cals

4-5 pm
egg-beaters,nonfat cheese
fruit
250 cals

6-7 pm
chicken breast
1 slice whole grain bread
vegetables
380 cals

about 1500 cals

Whoa. That is a lot of bread. Bread is VERY processed, very high in starchy carbs, usually contains quite a bit of sugar too. Also, meal 1 has virtually NO protein. It is all carb, and VERY small. Yeah, yogurt has protein - about 10g MAYBE, along with a ton of sugar. Why bread and fruit so late in the day? That is some real starchy carbs and sugar before "bedtime".

Your diet looks very low in calories, high in processed food, high in starchy carbs (bread). That's like 1500 calories. WAY TOO LOW FOR YOU.

Be MORE specific. How is chicken prepared? AMOUNTS? You have the calories down, what about fat/protein/carb breakdown? How MUCH of the Eggbeaters? Why not REAL eggs? Where is your workout in there? What KIND of veggies? How are THEY prepared? Condiments? Water intake?

This is NOT a cutting diet. This is NOT a clean diet. Diet is 90% of your results. What you put in your mouth will determine your results.

 

[ProtienFiend]

thanks for the good tips and heads up on percentage of carbs. let me ask you though about the calories. I'm 180 pounds. About 1800 calories is the maintenance calories for a 180 pound male. how could I lose body fat if I don't go a little below maintenance calories?

1800 kcal, is a rough estimate and very dependent on your activity level, BMR, and other factors. Also the idea of maintenance calories is just that, an idea. It is just another estimate of what *should* keep you at a certain body weight. Think about those 2-4 hours in between meals. Since you're not ingesting more calories during that time your body will be using stored sources of energy. With a finely tuned diet, it is more than likely going to be using mostly (hopefully) fat.

For a start, I would begin calorie intake at 2000-2500 calories, eating 4-6 meals per day, and do cardio 3-5 times per week with at least 2 high intensity days (for 3-4 weeks). This should help kickstart your slowed metabolism. Then you can slack on the cardio a bit (if you wish) and start dropping calories which will start targeting the fatloss. Also, I wouldnt go below the 1800 mark calorie wise else youll be back at square one.

PF

 

[ProtienFiend]

As for your diet, it isnt a total lost cause. A couple points:

1) Just eat the full fat cheese, that isnt whats going to set you back.
2) Nix the bread. If you need something to put the meat/cheese on, try a low carb wrap (or a whole wheat pita, with no more than 6 ingredients on the label, approx.)
3) Nix the yogurt. If you must, get the sugar free kind (the name escapes me at the moment)
4) Up the calories, like recommended.
5) If you like fruit, have it directly before or after your workout. Even having a peice with breakfast to get the day started wouldnt be too bad.

 

[youngmakaveli]

Again, thanks everyone for your input and advice...

Let me touch on a few points. The main thing I've heard from several of the replies is that my diet is low in calories.

1. How is 1500 "too low" for cutting? if you think so explain how...
2. If you are suggesting more calorie intake more than maintenance then explain how I would be losing body fat on a diet that takes in more than I need for maintenance. I don't want to gain more weight right now. I want to continue to lose body fat. Just explain to me the concept behind the advice.

The other question about being more specific about my diet ...

Basically I do 1-2 servings of protein and 1 serving of carbs at each meal and I supplement with good fat for %10. I do 5 meals normally.

Notes:
Chicken breast is grilled in non-stick pan with fat-free oil spray. I sometimes add 1-2 teaspoons of ketchup to chicken. I don't use any other condiments. Sometimes, I'll add in 1/2 tablespoon of low fat mayo on turkey coldcut to add some fat. thats about it.

8-9 AM
1 slice whole grain bread, 2 slices turkey, 1 slice nonfat cheese, 1 cup fat-free yogurt. (thats about 40% protein, and 40% carbs)
300 cals

11-12 Noon
2 servings egg-beaters (cooked with fat-free oil spray)
1 cup mixed vegetables (cooked in the microwave. no toppings or oil)
(thats again about 40% protein and 30% carbs)
215 cals

1-2 pm
1 chicken breast
1 slice whole grain bread, 2 slices turkey, 1 slice nonfat cheese
(40%, 40%)

350 cals

4-5 pm
1.5 servings egg-beaters , 1 slice nonfat cheese, fruit (1 apple)
250 cals

6-7 pm
1 chicken breast (grilled in non-stick pan with fat-free oil spray)
1 slice whole grain bread
vegetables
380 cals

about 1500 cals

 

[deltreefitness]

I don't think 1500 is too little if you're trying to cut. If you eat more than you expand you'll never loose and just gain. Excess calories will eventually convert to fat.

 

[figure8]

Lets make this real simple. For now dont count calories. Count grams of carbs and protein. Eat no fat ( except the fat in lean meats) You may add some omega 3's if you wish, I would. If you really want to cut up the only carb sources should be: Yams, potatoes, white or brown rice, plain rice cakes, oatmeal, and only a little fruit. You may be an ectomorph try cycling you carbs eat 100 grams of carbs for 3 days then 1 high day at 400 grams. You will see results if they slow down go to 5 days low then 1 day high. Protein should be lean meats with no skin, chicken or turkey breast, round steak, broiled fish, tuna, egg whites. shout for 1.5 grams of protien per pound of bw on your high carb day eat 2 grams per pond of bodyweight on your low carb days. Also eat the high glycemic carbs after your workout and avoid carbs altogether in your last 2 meals , except veggies of course. Which by the way you should eat freely. They raise the metabolism. If you do this thers no way you wont see results! make sure your busting your ass off in the gym, too. Your probably snacking here and there too, which adds up. Write everything you eat in a journal. Good luck, feel free to ask me any questions.

 

[LeeJunFan]

...and remember you have to eat fat to burn fat.

if that is true then how does a low fat diet work?

 

[BOOEY]

If you stopped losing weight then you have two options: 1) lower your cals, or 2) up the amount of cardio.