Want to lower bf % - UK-Muscle Body Building Community

matt_c · 06-01-2007, 01:48 PM

Hi,

Im matt i'm 5"11, 28yrs old and reasonably fit but over weight @ 14st 6 with bf @ 29%. I'm looking to cut that too about 18-20 % over the next year as i'm unhappy with the way i look and i'm getting married summer 2008 and want my confidence back before the big day.

I just wanted to get some advise/check that i'm going about it the right way, i was at the gym 4yrs ago and about 4times a week for a year and was just strating to see some good results(weighing just 12st 10 and some good group defenition showing) when i met my soon to be wife and slowly over the next 6 months stopped altogether. while at the gym i did a few ECA stack cycles with good results and will use this again to help me start shifting my bf.

Regard diet& daliy rout i'm looking at somthing like this

mon-fri

6am get up

6.15 walkdog for 30 mins at fast pace to get metabolic rate going

6.45 take 25mg eff, 200mg caff, 75mg asprin

6.50 make 40g porrige oats with 3/4 water 1/4 skimmed milk & 3 scramble eggs only 1 yoke for breakfast with cod liver oil tab

10am protein shake and serving of nuts

1pm two chicken brests

4pm protein shake and serving of olives

6-7pm weights session 1 hr then 30 min light cardio after training

as soon as home large stake or two chicken brests with veg and 30g serving of carbs

9pm protein shake with creatine.

Weekends take dog for 1hr 30min light run with much the same diet.

How long should i use the ECA stack for and are the doses right ???

Any advise or correction ??

Thanks

Matt

SportDr · 06-01-2007, 02:40 PM

Quote:

Originally Posted by matt_c

Hi,

Im matt i'm 5"11, 28yrs old and reasonably fit but over weight @ 14st 6 with bf @ 29%. I'm looking to cut that too about 18-20 % over the next year as i'm unhappy with the way i look and i'm getting married summer 2008 and want my confidence back before the big day.

I just wanted to get some advise/check that i'm going about it the right way, i was at the gym 4yrs ago and about 4times a week for a year and was just strating to see some good results(weighing just 12st 10 and some good group defenition showing) when i met my soon to be wife and slowly over the next 6 months stopped altogether. while at the gym i did a few ECA stack cycles with good results and will use this again to help me start shifting my bf.

Regard diet& daliy rout i'm looking at somthing like this

mon-fri

6am get up Possibly 5-10g of Glutamine here

6.15 walkdog for 30 mins at fast pace to get metabolic rate going Fine

6.45 take 25mg eff, 200mg caff, 75mg asprin If you really think you need to, this will have side effects on your adrenal system though!

6.50 make 40g porrige oats with 3/4 water 1/4 skimmed milk & 3 scramble eggs only 1 yoke for breakfast with cod liver oil tab Ok! Prefer fish oils myself and maybe some fruit here.

10am protein shake and serving of nuts Fruit!

1pm two chicken brests Wheres the veg/carbs?

4pm protein shake and serving of olives Ok, ground Omega seed mix flax/sesame/sunflower/pumpkin would be better efa's.

6-7pm weights session 1 hr then 30 min light cardio after training Nice

as soon as home large stake or two chicken brests with veg and 30g serving of carbs Hurrah veg!

9pm protein shake with creatine. I would just take Glutamine as a nightly fast will only enhance fat burning.

Weekends take dog for 1hr 30min light run with much the same diet. this may inhibit muscle growth, if that is your goal.

How long should i use the ECA stack for and are the doses right ??? 2 weeks on 2 weeks off, if at all

Any advise or correction ?? as above

Thanks

Matt

Hi Matt,

Good foundational diet, it is low in carbs, perhaps on purpose? but not all carbs are equal and you need the plethora of health giving benefits of eating fresh fruit and vegetables and I don't just mean vitamins. Stick to eating your fruit before lunch and only fibrous carbs and starchy carbs in moderation from then on, tapering your carbs up to bedtime. Stop eating 2-3 hours before bedtime for nightime fasting.
Remember to keep your calories within your calorie limit, have you worked out yours accurately?

HTH

SD

matt_c · 06-01-2007, 03:04 PM

Thanks for the reply SD

As for the fruit and veg would it be ok to add in a few bananas and apples where you suggested ??

As making this work for me i'm preparing the food the night before as i'm on the road from 8am to 6pm so i'd left the veg out as not a fan at the best of times and wouldnt really eat most veg cold (lame i know but i really dont like veg that much, but am having it with my dinners) but the fruit not a problem as i love apples, bananas & pinapple which would be best ???? with regard the oils etc i'll stock up next time at the HFstore and add them in to the diet.

As for the carbs at lunch time say 50g pasta or brown rice ok ??

Thanks

Matt

**hackskii** · 06-01-2007, 06:13 PM

Apples yes, banana no.
Try to stick to fruits that are lower in the GI, vegetables are low due to their fiber.
Apples are awesome.

SportDr · 06-01-2007, 08:08 PM

As above, apples are super foods really but not hyped enough. They help remove heavy metals from your intestine and have loads of fibre and low GI carbs.

Pineapple is excellent too, eaten raw before meals, its digestive enzyme bromelain aids in the digestion of proteins, it also contains vitamins.
Other citrus fruit early in the day would be helpful too. You must get fresh tho, not the canned rubbish!

If you dont eat veg you are missing out out massively on nutrients, too many to list right now. There are ways to get them into your diet, but if you really cant stomach them, then try supplementing. A good alternative is UDO's beyond greens, it contains all the goodness of 50 superfoods in powder form, however it is expensive so experiment with your veg.

I recommend Blending or Juicing them if eating them is out of the question, and drink the juice with your meal. Really do not miss out on the veg they help you build muscle, detox, digest well everything you need to succeed basically! A good smoothie book will have stacks of recipes.

HTH

SD

myles · 09-01-2007, 12:05 AM

I also hate veg, but you've got to man up and eat your greens, I have had a plate of green beans , white cabbage(yuk), or broccoli every day for the last three months, generally with chicken breasts or fresh fish. If I can eat veg, anyone can!

UKRaven · 09-01-2007, 12:19 AM

I used to hate veg but just covered everything in gravy, now i cant get enough and im constantly trying new things...now like parsnips, brocoli, sweet potatoe, asparagus, green beans and all sorts of stuff i wouldn't even look at.

maybe HIIT might benifit you whist walking the dog (rather than jogging) walk for 5 minutes...sprint for 1 etc... should have the fat dropping off you.

whatever you do...good luck and keep going

**hackskii** · 09-01-2007, 12:58 AM

Quote:

Originally Posted by SportDr

As above, apples are super foods really but not hyped enough. They help remove heavy metals from your intestine and have loads of fibre and low GI carbs.

Pineapple is excellent too, eaten raw before meals, its digestive enzyme bromelain aids in the digestion of proteins, it also contains vitamins.
Other citrus fruit early in the day would be helpful too. You must get fresh tho, not the canned rubbish!

If you dont eat veg you are missing out out massively on nutrients, too many to list right now. There are ways to get them into your diet, but if you really cant stomach them, then try supplementing. A good alternative is UDO's beyond greens, it contains all the goodness of 50 superfoods in powder form, however it is expensive so experiment with your veg.

I recommend Blending or Juicing them if eating them is out of the question, and drink the juice with your meal. Really do not miss out on the veg they help you build muscle, detox, digest well everything you need to succeed basically! A good smoothie book will have stacks of recipes.

HTH

SD

Sh1t hot post mate.
Vegetables will supply the minerals in your diet, you can go without vitamins for a period of time but not minerals, they regulate everything from heart rythem to testosterone support.
Greens are awesome.......period......

I would totally suggest vegetables when dieting for many reasons......

Blending is an option but blending removes fiber and fiber lowers GI of foods.....

06-01-2007, 01:48 PM	#1 (permalink)
matt_c Newbie Trainer Join Date: Jan 2007 Posts: 2	Want to lower bf % Hi, Im matt i'm 5"11, 28yrs old and reasonably fit but over weight @ 14st 6 with bf @ 29%. I'm looking to cut that too about 18-20 % over the next year as i'm unhappy with the way i look and i'm getting married summer 2008 and want my confidence back before the big day. I just wanted to get some advise/check that i'm going about it the right way, i was at the gym 4yrs ago and about 4times a week for a year and was just strating to see some good results(weighing just 12st 10 and some good group defenition showing) when i met my soon to be wife and slowly over the next 6 months stopped altogether. while at the gym i did a few ECA stack cycles with good results and will use this again to help me start shifting my bf. Regard diet& daliy rout i'm looking at somthing like this mon-fri 6am get up 6.15 walkdog for 30 mins at fast pace to get metabolic rate going 6.45 take 25mg eff, 200mg caff, 75mg asprin 6.50 make 40g porrige oats with 3/4 water 1/4 skimmed milk & 3 scramble eggs only 1 yoke for breakfast with cod liver oil tab 10am protein shake and serving of nuts 1pm two chicken brests 4pm protein shake and serving of olives 6-7pm weights session 1 hr then 30 min light cardio after training as soon as home large stake or two chicken brests with veg and 30g serving of carbs 9pm protein shake with creatine. Weekends take dog for 1hr 30min light run with much the same diet. How long should i use the ECA stack for and are the doses right ??? Any advise or correction ?? Thanks Matt Last edited by matt_c; 06-01-2007 at 01:50 PM.

06-01-2007, 03:04 PM	#3 (permalink)
matt_c Newbie Trainer Join Date: Jan 2007 Posts: 2	Re: Want to lower bf % Thanks for the reply SD As for the fruit and veg would it be ok to add in a few bananas and apples where you suggested ?? As making this work for me i'm preparing the food the night before as i'm on the road from 8am to 6pm so i'd left the veg out as not a fan at the best of times and wouldnt really eat most veg cold (lame i know but i really dont like veg that much, but am having it with my dinners) but the fruit not a problem as i love apples, bananas & pinapple which would be best ???? with regard the oils etc i'll stock up next time at the HFstore and add them in to the diet. As for the carbs at lunch time say 50g pasta or brown rice ok ?? Thanks Matt Last edited by matt_c; 06-01-2007 at 03:09 PM.

06-01-2007, 06:13 PM	#4 (permalink)
hackskii UK-Muscle Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A. Posts: 23,717	Re: Want to lower bf % Apples yes, banana no. Try to stick to fruits that are lower in the GI, vegetables are low due to their fiber. Apples are awesome. __________________ "Life is not measured by the number of breaths we take, but by the moments that take our breath away." - George Carlin Scott To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

06-01-2007, 08:08 PM	#5 (permalink)
SportDr Getting HUGE! Join Date: Sep 2004 Location: E-Sussex UK Posts: 2,686	Re: Want to lower bf % As above, apples are super foods really but not hyped enough. They help remove heavy metals from your intestine and have loads of fibre and low GI carbs. Pineapple is excellent too, eaten raw before meals, its digestive enzyme bromelain aids in the digestion of proteins, it also contains vitamins. Other citrus fruit early in the day would be helpful too. You must get fresh tho, not the canned rubbish! If you dont eat veg you are missing out out massively on nutrients, too many to list right now. There are ways to get them into your diet, but if you really cant stomach them, then try supplementing. A good alternative is UDO's beyond greens, it contains all the goodness of 50 superfoods in powder form, however it is expensive so experiment with your veg. I recommend Blending or Juicing them if eating them is out of the question, and drink the juice with your meal. Really do not miss out on the veg they help you build muscle, detox, digest well everything you need to succeed basically! A good smoothie book will have stacks of recipes. HTH SD __________________ I don't like Sports and I am not a Doctor! To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. You expressed and challenged yourself, startled the dozing muscles and welcomed the sweet pain of gain. Boredom begets mediocrity. Enemies both, they deserve swift eradication. Let's hit the weights and build some muscle. Race ya to the bench press. Dave Draper A goal casually set and lightly taken will be freely abandoned at the first obstacle. Zig Ziglar Any advice given is for information only, always seek the advice of your medical practitioner. Use this My Protein refferer code and get a 5% DISCOUNT on your first order! MP2819

09-01-2007, 12:05 AM	#6 (permalink)
myles Gym Addict Join Date: Sep 2006 Posts: 102	Re: Want to lower bf % I also hate veg, but you've got to man up and eat your greens, I have had a plate of green beans , white cabbage(yuk), or broccoli every day for the last three months, generally with chicken breasts or fresh fish. If I can eat veg, anyone can!

09-01-2007, 12:19 AM	#7 (permalink)
UKRaven Gym Addict Join Date: Jan 2007 Location: North East Posts: 121	Re: Want to lower bf % I used to hate veg but just covered everything in gravy, now i cant get enough and im constantly trying new things...now like parsnips, brocoli, sweet potatoe, asparagus, green beans and all sorts of stuff i wouldn't even look at. maybe HIIT might benifit you whist walking the dog (rather than jogging) walk for 5 minutes...sprint for 1 etc... should have the fat dropping off you. whatever you do...good luck and keep going

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