Want to lose some lbs (5'8" 165 lbs 14% BF) *PICS*

[Purostaff]

I'm 21, full-time college student. I started working out 5 days a week since Jan 07, and I am happy with the result so far.

My goal is to have 8-9% body fat and weigh ~150 lbs. My current spec is 165 lbs with ~14% BF. So, I'd like some advices on how to do it properly

Here are some info about me:

Exercises:

My typical routine consists of: alternating between legs+chest+arms+abs day and back+shoulders+arms+abs day with 20-30 minutes of cardio (jog/bike) after each workout.

New Plan: I have tried couple sessions of HIIT and would like to incorporate that to my off-days while at the same time, reduce my post-workout cardio to ~10 minutes or so.


Diets:

My everyday diet includes: Breakfast - oat meal + scoop of whey protein + banana. Lunch - 2 pieces of chicken (white & dark) + fruits & veggies salad + 1 sweet potato + a bowl of soup + 3 eggs (white). Dinner - tuna/salmon salad + whole wheat bread. Snacks - peanuts, raisins, prunes. My water intake is at the optimum level

New Plan: During the summer, I will be able to split my meals into 6 small ones (no school!). Also, I've done some research and would like to try ANPB diet for a while.



Here are the pics! They are about 2 weeks old. I'll take some new ones next week.

http://i96.photobucket.com/albums/l182/coconutgt/001Mar26-2007.jpg

http://i96.photobucket.com/albums/l182/coconutgt/005Mar22-2007.jpg

http://i96.photobucket.com/albums/l182/coconutgt/004Mar26-2007.jpg

http://i96.photobucket.com/albums/l182/coconutgt/003Mar26-2007.jpg


Again my main goal is to lose ~15 lbs and ~5% body fat. Any suggestions/advices/comments are all welcomed.

 

[Gordz24]

Bananas are an enemy of yours. What kind of soup are you eating everyday? Soup tends to be really high in sodium. Maybe cut out some of the fruit as well. If ur gonna eat some fruit with ur lunchs then prolly not a good idea to snack on raisins and prunes. U say white and dark chicken, that isnt breaded right? Definetly add anpb. I freaking love that stuff.

 

[Purostaff]

Bananas are an enemy of yours. What kind of soup are you eating everyday? Soup tends to be really high in sodium. Maybe cut out some of the fruit as well. If ur gonna eat some fruit with ur lunchs then prolly not a good idea to snack on raisins and prunes. U say white and dark chicken, that isnt breaded right? Definetly add anpb. I freaking love that stuff.

The soups are chicken and/or vegetable in general. The white/dark chickens are all grilled. However, I won't be able to have the same lunch I mentioned during the summer. So, it's not really a big concern at the moment.

One question though. I am trying to incorporate supplements in my diet. Is there any other supplements I should be considering besides the multivitamin and flaxseed oil? Thanks again.

 

[heavy_duty]

fish oil

 

[poysyn]

I'm 21, full-time college student. I started working out 5 days a week since Jan 07, and I am happy with the result so far.

My goal is to have 8-9% body fat and weigh ~150 lbs. My current spec is 165 lbs with ~14% BF. So, I'd like some advices on how to do it properly

Here are some info about me:

Exercises:

My typical routine consists of: alternating between legs+chest+arms+abs day and back+shoulders+arms+abs day with 20-30 minutes of cardio (jog/bike) after each workout.

New Plan: I have tried couple sessions of HIIT and would like to incorporate that to my off-days while at the same time, reduce my post-workout cardio to ~10 minutes or so.


Diets:

My everyday diet includes: Breakfast - oat meal + scoop of whey protein + banana. Lunch - 2 pieces of chicken (white & dark) + fruits & veggies salad + 1 sweet potato + a bowl of soup + 3 eggs (white). Dinner - tuna/salmon salad + whole wheat bread. Snacks - peanuts, raisins, prunes. My water intake is at the optimum level

New Plan: During the summer, I will be able to split my meals into 6 small ones (no school!). Also, I've done some research and would like to try ANPB diet for a while.



Here are the pics! They are about 2 weeks old. I'll take some new ones next week.

http://i96.photobucket.com/albums/l182/coconutgt/001Mar26-2007.jpg

http://i96.photobucket.com/albums/l182/coconutgt/005Mar22-2007.jpg

http://i96.photobucket.com/albums/l182/coconutgt/004Mar26-2007.jpg

http://i96.photobucket.com/albums/l182/coconutgt/003Mar26-2007.jpg


Again my main goal is to lose ~15 lbs and ~5% body fat. Any suggestions/advices/comments are all welcomed.

you need to bulk, not cut. you are skinny as all hell, and probably at around 12%, if not even a little lower.

 

[heavy_duty]

It's ok I think he's going for the Bruce Lee look.
no shame in that game.

 

[Purostaff]

First of all, thanks for all the inputs. The reason I wanted to lose weight was due to my concern with my body mass index. But now that I have straighten that out with this thread: http://www.elitefitness.com/forum/showthread.php?t=543606 , I'd like to build a proper diet for my new goal.

Thus, I'd like to build on my current weight to achieve the look I want. So, what would be a good example diet for what I'm trying to achieve? To be more specific, I'd like to keep my BF around 7-9% while bulking.

Additional supplements I'm taking at the moment are pretty minimum (Whey protein, multivitamins, fish oil, flaxseed oil). However, I'm very interested in trying out an enhancer, such as AMP02 for the first time. Any additional inputs are welcomed.

 

[partagus]

Your diet doesn't look too bad. If I were you, I would cut out the soup, cut out some of the fruit, and substitute almonds for peanuts. I would add in some ANPB and some cottege cheese.

I am taking AMP 02 right now and I would definately order some! I was unsure if AMP was the real deal or just a bunch of BS so I ordered only one bottle of it. If you are smart, order the Amp 02 with G Recovery. That's what I am going to do next. Good luck Bro!

 

[youngguns]

BMI is outdated and soon will be changed. Never go on it.

 

[Purostaff]

Man you guys are up too early

I was going to post this last night but the site maintainance beat me to it. Anyways, I went to fitday.com and calculated everything as specific as possible. Here are the result of my current diet:

45% protein/35% fat/20% Carb

Cal Input per day: ~ 2500-3000
Cal Output per day: ~ 3500-4000

I need at least 1500+ calorie input in order to bulk up the way I want. How would incorporating supplement as Weight Gainer fair with increased food intake? Also, should I stay away from milk and other meat product such as salami, sausage, ham, etc?