Sent here from the Gallery for help! (Cutting)

[nodiggitydave]

http://www.elitefitness.com/forum/p...ny-guess-my-bodyfat-where-go-here-577958.html

Hey all, I'm here to drop the rest of my excess bodyfat.

Now, my diets what most people would call clean or healthy, but I'd say it certainly needs some fine tuning.

Just a little bit about me,

I'm 19
6ft
210lbs (15 stone)
Got about two years lifting behind me, half serious.

I work in a UK furniture shop as a sales person (you know, those annoying guys who pester pester pester) haha, anyway, the other side of my job involves warehouse work, bringing in heavy suites etc. It goes between extremes of working your ass off, to pretty much being idle. I work Monday - Friday, 9 til 5 (what a way to make a living)

I get one hour for lunch (Luckily for me I can visit the fridge whenever I like)
In my lunch time I've been doing 30min crosstrainer (elliptical) (heart rate 161) Between getting a shower, walking back to work, 30min is the maximum time I have.

My weights session is 3 times a week, Shoulders/Chest, with heavy pulls on both days. Also squats which I fit in in my cardio time sometimes. My weights session is always around 7:30pm. (I'll always not eat 1hr30 b4 lifting)

8:00am - Four Weetabix Biscuits - Approx 1/2pint Skimmed Milk - Omega 3, Multivitamin, 1.5g CEE.

10am: Wholemeal Bread Sandwich, Chicken/Tuna - Salad, Mayonaise.

11am: An Apple

12pm: Three Whole Egg Omlette (microwaved) I often like to add Tinned tuna to these, or I'll buy packed chicken and use it throughout the week.

2pm: A Banana

3pm: Wholemeal Bread Sandwich, Chicken/Tuna - Salad, Mayonaise.

6pm: 250g Wholegrain Rice, Medium Sized Chicken Breast (Sometimes I will have homemade chicken stew, lots of veggies)

POSTWORKOUT: Large bowl of porridge oats made with skimmed milk, teaspoon of honey.


All help appreciated - whether it's in regard to diet, training or even lifestyle.

Thanks all - My pictures are in the post that I've given the hyperlink for above.

 

[NJL52]

A. (15 stone) What?

B. Hard to judge your diet without macro nutrient break downs. Figure out calories, grams of protein, fat, carbs. Grams of sugars vs wheat etc.

C. Can't really tell what you are sitting at, but I think your times are too front loaded. The rule of thumb is generally 6 equal meals 3 hours apart across the day. So 400 calories at 8, 400 at 11, 400 at 2 etc etc etc. Your first 4 hours looks like a good bit more then 800.

D. Your cardio is good. A bit longer would be ideal, but with your limitations 30 minutes is just fine. Just make sure you keep your heart up.

E. I would train with a 3x5 instead of a split. Splits (in my opinion and experience) aren't nearly as good for beginners-medium trainees. A split is most useful for an advanced trainee. Order starting strength by Rippetoe.

And besides that, you get a nice metabolic boost every time you workout. The more muscle groups you work out, the greater the boost. (Working out yields the same effect to your metabolism as HIIT). So squating every day is beneficial.

F. Post workout should be a shake. Liquids are ideal after workouts because your body needs the nutrients immediately and nothing does that better then shakes.

G. I'd also order Tom Venuttio(whatever his name is) book called Burn the fat, feed the muscle. Your much better off having knowledge of diet and understanding then simply asking for advice.

H. Wow....your facial structure is the same as my brothers. Same exact forehead, eyes and cheeks. Had me confused for a minute lol

 

[nodiggitydave]

A. (15 stone) A U.K measurement. Weighed myself at the gym today as 215 (after about 4 pints of water)

B. This is true, I have a fitday account but I'd have to enter in all the figures for the sandwiches. I'm usually coming it at about 2000-2500 cals. Probably 30/40/30

C. Your advice on front loading is taken onboard, but in my defence I am actually hungry at those times, and generally not as hungry later on (perhaps my bodies just used to having the food)

D. I'm really starting to enjoy my cardio now, how many calories should I aim for burning though? And how often? EOD?

E. I'm going to order starting strength. By you saying do the 3x5 I take it you are saying I don't have enough mass/strength and need to start concentrating more on the compound lifts?

Squatting everyday? Light?

F. Agreed on this. I've used them in the past and saw benefits. But am I ok to just take ON whey? Or do I need one with carbs?

G. Burn the fat, feed the muscle. Sounds exactly what I need!

H. Lol dude what's your heritage? Do you have any relatives or ancestors from the U.K? Really cool you saying that cause I thought I looked pretty unique![/QUOTE]

 

[NJL52]

A. (15 stone) A U.K measurement. Weighed myself at the gym today as 215 (after about 4 pints of water)

Ahh...makes sense now.

B. This is true, I have a fitday account but I'd have to enter in all the figures for the sandwiches. I'm usually coming it at about 2000-2500 cals. Probably 30/40/30

2300 is a safe number.

C. Your advice on front loading is taken onboard, but in my defence I am actually hungry at those times, and generally not as hungry later on (perhaps my bodies just used to having the food)

Just make sure you don't taper off too much. Your body needs food all day long. If you are eating 400 calories over a 6 hour period in the afternoon then you will start metabolizing muscle. And in the mournings if you build up your blood sugar too fast then it will all go to fat etc.

D. I'm really starting to enjoy my cardio now, how many calories should I aim for burning though? And how often? EOD?

It's debatable. I don't keep track of calories burned being that I run outdoors. Some people run less, some people run more. Keep track of your weight loss/body fat over time. If you are losing more alot of muscle then start running less, if you aren't losing alot of anything then run more.

E. I'm going to order starting strength. By you saying do the 3x5 I take it you are saying I don't have enough mass/strength and need to start concentrating more on the compound lifts?

Squatting everyday? Light?

It's pretty technical. In short, splits are most efficient at peaking. IE getting a n already big muscle bigger. The 3x5 is great for starting a foundation. The specifics on why this happens is very detailed and advanced, if you want to know more about it order Practical Programming.

And not necessarily light weight, just often. In short, medium weight with greater frequency builds muscle in untrained individuals more effectively then heavy and non frequent.

F. Agreed on this. I've used them in the past and saw benefits. But am I ok to just take ON whey? Or do I need one with carbs?

Carbs to resupply glucose to your muscle, protein to provide for amino acids so that you don't go catabolic. I take 2 cups of milk with 2 scoops of whey. No real perfect formula, just make sure you get quick carbs and protein.

G. Burn the fat, feed the muscle. Sounds exactly what I need!

=P

H. Lol dude what's your heritage? Do you have any relatives or ancestors from the U.K? Really cool you saying that cause I thought I looked pretty unique!

lol pure Italian. No UK.

 

[GUARDIAN]

I think your diet needs some overhauling. I would shift a majority of those calories from carbs to protein. If you like I can give more specific critiques about what I would personally change.

Increase the lifting frequency.

Cardio should be at low to moderate intensity for 35-45 minutes at 60-70% to burn fat.

 

[Burning_Inside]

Cardio should be at low to moderate intensity for 35-45 minutes at 60-70% to burn fat.

No

http://alanaragon.com/myths-under-the-microscope-the-fat-burning-zone-fasted-cardio.html

 

[NJL52]

No

http://alanaragon.com/myths-under-the-microscope-the-fat-burning-zone-fasted-cardio.html

Ehh....I have seen studies favoring both. As long as your not sitting on your ass you can't go wrong. I do A LOT of sprinting work daily and I'm currently 10% bf and I still can lose 2 pounds a week, so, HIIT works.

 

[nodiggitydave]

I think your diet needs some overhauling. I would shift a majority of those calories from carbs to protein. If you like I can give more specific critiques about what I would personally change.

Increase the lifting frequency.

Cardio should be at low to moderate intensity for 35-45 minutes at 60-70% to burn fat.

This has all been great advice. My cardio is limited to half an hour (thats on my lunch hour anyway, I'm going to start doing it after weights too)
I might just keep things varied whilst tracking my progress on what I can do, probably keeping my heart rate below 170 for certain.

8and20, if you could give me some sort of diet that would work that'd be great, I enjoy my food so I'm honestly open to eat anything thats available to me (remember, i'm from the U.K.. might find it hard getting some stuff) and I'm not limited financially either (well, it means alot to me so I might as well do it right)

 

[GUARDIAN]

8:00am - Four Weetabix Biscuits - not sure what these are but my hunch is a ton of carbs - Approx 1/2pint Skimmed Milk - Omega 3, Multivitamin, 1.5g CEE. I would go with 1 cup of oatmeal and 2 scoops of whey or 8-12 egg whites on non-training days.

10am: Wholemeal Bread ditch the bread u should still be a little full from breakfast with oatmeal Sandwich, Chicken/Tuna - Salad, Mayonaise.

11am: An Apple fruit isn't bad but i would go with natural peanut butter for snacks only when hungry between meals

12pm: Three Whole Egg Omlette (microwaved) I often like to add Tinned tuna to these, or I'll buy packed chicken and use it throughout the week.


2pm: Wholemeal Bread Sandwich, Chicken/Tuna - Salad, Mayonaise.

4pm: 250g Wholegrain Rice - drop the rice here or the bread in the previous meal, Medium Sized Chicken Breast (Sometimes I will have homemade chicken stew, lots of veggies)

POSTWORKOUT: Large bowl of porridge oats made with skimmed milk, teaspoon of honey. - Have a whey protein shake. Really watch carbs after you are done working out for the day

7pm: 8oz lean meat

9pm: 8oz lean meat

This is very rough and you need to asdjust it to what u like to eat and fits in your current schedule. The main idea here is cut down on those carbs and increase the protein. What I have suggested may not even be enough or too much. That will depend on your metabolism and level of activity. Nutrition consulting is hard to do long distance. it has to be constantly tweaked in the beginning to adapt to your body's needs.

 

[GUARDIAN]

No

http://alanaragon.com/myths-under-the-microscope-the-fat-burning-zone-fasted-cardio.html

anaerobic vs aerobic

to burn fat adipose tissue the body needs to break it down to fatty acids and transport. not an efficient process and one not done without the presence of oxygen (hence lower heart rate - if u cant carry a conversation while doing your cardio it is too intense). if your cardio is intense the body needs immediate energy and once glycogen stores are used up it will seek protein and muscle.