Losing fat

[DaveNY]

Guys-

I lift 6 days a week, eat rather clean, and run 3 miles a day. I currently take creatine, whey powder, flax oil, and glutamine peptides as supplements. I can't seem to cut up at all. I'm going to the beach in two weeks and I really thought I would be in good shape by now, but no. I can't get the fat to drop off. I'm afraid to eat alot for fear of gaining.

I need advice. I can't take anything with ephedra for medical reasons. I also can't deal with a complicated diet, I live at home, don't know how to cook, etc...

Please advise, I have to lose this fat on my pecs or I will go mad. I've had it all my life, I want to be able to stand up straight, without feeling embarrassed because I have the chest of an 11 yr old girl.

 

[fiatconspiracy]

use clenbuterol

 

[diamonddiceclay]

RUNNING IS NOT GOING TO BE GOOD FOR YOUR DESIRED RESULTS-DON'T JUMP RIGHT TO CLENBUTEROL-TRY EATING ZERO CARBS FIRST

 

[keiko]

If you want to burn fat, you need to eat REAL clean, not kinda. YOu can try a CKD (do a ssearch here). Cardio is god, pay no attention to ddc. But, if you're not eating enough total cals, you'll not burn fat.

Figure 10-12 cals per pound to cut, with 1 gram of protein per pound.

Don't expect big results in only 2 weeks. Do you know your total BF%?

 

[DaveNY]

What is the difference between eating kinda clean and eating clean? I mean, other than supps, tuna, and mrps, I may have a few cherries or a peach, maybe some chicken with the skin left on, maybe 2 hard pretzels, maybe a few tbsp of balsamic vinigrette dressing. Those are the only questionable things I can think of in my diet. Help some more...

 

[Onenameleft]

I'm not sure about the dressing. I don't know the nutritional information on it since it's not something I eat. You'd have to look at the label. The pretzels are ok as a carb source as long as they are eating relatively early. Limit your carbs after 4 or so because you don't need them for energy after that time. The fruit is ok as long as it is before you workout, so the fructose can be used as energy during your workout. If it's eaten much after your workout, it will go straight to liver glycogen refill and then spill over into fat.
Look at total calories and protein intake. You say you eat clean, but you don't give specifics about your ratios or workout intensity. Lifting 6 days a week may be too much and you aren't giving yourself enough time to repair. If you're working your muscles too hard, and not eating enough protein and calories or giving them time to repair, you may be burning your muscle for energy and keeping your stored fat.
How much do you weigh, and what does your weighlifting workout look like?

 

[WarriorPL]

to get cut, eat low carbs and have 1g protein pe pound of bodyweight. when eating, use the 50/20/30 ratio.. protein/carbs/fat.


~WizKid

 

[DaveNY]

Onename-

Thanks for the reply. Here's a link to my old info. I kinda changed things a bit, limiting the fruit, nixing the feta, adding flax... http://209.11.101.244/forum/showthread.php?threadid=30152

Wizkid- Buzz off. Show yer pics, or stop wasting my time. You say you know how to get cut, yet you have 15 posts talking about how you need to lose fat on your calves, abs, and tits. You're a 16 yr old jackass with too many posts. You say nothing but crap to people, you repeat info already said in above posts. I don't need your wealth of knowledge on the subject of fitness. My opinion, you know dirt.

 

[Onenameleft]

Ok, I went back and read your original post, and now I remember why I didn't post then. Mr. X's advice is on the money. Your overall calories were about 800-900 calories to high. You need to make sure you are coming in at or just under 2000 calories with the ratios right. It's ok to keep the fruit and drop another carb as long as you only eat fruit prior to working out. I'd also drop the second Chest day and add triceps in with biceps. That's a pretty intense chest workout you're doing and then only giving yourself 3 days to recover. 5 days a week lifting is enough. Keep doing the cardio everyday and especially on the days you don't lift. You can drop the cardio on Leg day if you want. Lord knows I don't feel like doing cardio of any kind and squats on the same day. The other thing is you broke down every workout except your leg workout. why is that? What does your leg day look like? Squats are probably the biggest calorie burning lift out there. The legs are a huge muscle group so make sure you're working them hard. Leg presses and extensions won't get it done. Judging from your other workouts you're probably doing squats, but if you aren't, do!! On back, I'd lower the exercises a little.. Alternate each week doing either close grip or widegrip and do the lawnmower pulls or the low rows, but don't do both. That will drop out two exercises each week. It doesn't make sense, but overtraining will hurt you just as much as undertraining.. Maybe not just as much, but it will hinder you.. Remember that you are counting on the muscles to grow to raise your metabolism, and if you don't let them grow, that's not happening. Try tweaking the workout, and certainly follow Mr. X's advice on the diet. Your ratios look ok, but you need to get the calories down. Good luck.

 

[Hoffmeister]

Just wanted to agree with most of what Onename said. Except, personally, I'd start by dropping calories by only 500/day at first. If you are basically maintaining at your current level, this should start dropping fat. In the absence of, umm, "other" factors, you generally want to drop weight (fat) in the range of 1-2 lbs per week.

Going any faster will start eating up too much muscle. And at 160, you probably don't have a lot to spare (I know, your stats are basically the same as mine. Except for the age..don't I wish).

In any case, be sure to incorporate a periodic refeed/carb-up. Don't know what your BF%, so it's hard to say how often. But this will keep your metabolism from dropping completely.

As for the training, personally it looks like a bit too much. But then again, 19 can get away with it much more than 40.