GSleigh

Hey everyone.

Right i cant get my head around this at all..

I am
13 stone.
24% BF (changed)

i do NOT want to change weight, i am happy at 13. i want no less... maybe a little more but nothing to much.

HOWEVER I want to get down to 15% BF so my muscle looks cut and ripped and to get rid of that excess fat around the edges, under arms, over abs etc...

SO! I have read every article on the planet relating to good eating and healthy diets and extra products and supplements and do and donts. I really listen to them all as well!

This is my thing:

Muscle work outs with 10 mins cardio 5 times a week monday-Friday
2 hour cardio work outs twice a week saturday-sunday

2000 Calorie intake per day.. if that. 20-30 grams fat. 200 grams protien made up from small meals and protien shakes pre and post work out shakes.

I take Thermobol as well and i eat 5-6 small meals a day consisting of just a couple hundred calories a time to keep metabalism up.

http://monstersupplements.com/store/...s.html#linktab

From what i have read my diets good, my work outs are good, my metablism is high as much as possible, i taking the right supplements. WHY on sweet earth in 12 months have i not changed BFI%! at all! I have put on muscle as i can lift alot more but my BF% just want drop!

I just cant lose body fat!

Can anyone help me with any ideas and suggestions? All ideas welcome to really boost efforts cause its getting really iritatting when i reading so much and seem to be doing everything right.

HELP!

ah24

Firstly I think you mean BF% not BFI...I think your getting confused with Body Mass Index..

Secondly, theres not a great deal of info there, and what is there is kind of confusing. How many carbs do you consume? Whats a 'muscle workout'? What do you do in it? What type of cardio are you doing?

Lastly, ditch the thermabol. If your going to use any fat-burner use a decent one - Species Nutritions Lipolyze (or somalyze before bed, has natural sleeping aids) it's a great fat burner....that actually oxidises fat directly rather than using stimulants which release cortisol (the stress hormone)

ah24

Also if thats you in your avatar - you dont look 24%bf

I'd say your diet needs addressing (probably) but havent seen it. You'll probably need to do more cardio too.

Mr Brown

I wouldn't get too concerned by BFP, BMI's, or CCJ's................well maybe the later.

Use the mirror as your guide. Also weight wise does it really matter how much you way if you look good? As AH says, post up average days eating and some more info on routine. Loads of people on here who can offer you help.

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GSleigh

Hey right sorry yes...

I mean BF%

o.k let me address your questions:

Monday to friday - 100 mins every day in the gym. each visit contains two different muscle groups. i.e. Monday chest and triceps, tuesday back and biceps etc... Each muscle group is worked once a week. Then at the end of each day 10mins sprint.

At weekends i leave muscles to rest and just do 1-2 hours hard cardio each day.

All cardio is sprinting and interval on tredmill along with rowing.

O.k on the thermobol i open to ideas on supplements.

Every scale i try says around 24% and my diet is this:

Every day (excluding protien shakes, pre and post work out supplements)
-----------------------
breafkast - cereal weatabix
Lunch - sweet potatoe with beans, tuna and chicken breast
afternoon meal - Chicken breast with salad
Dinner - Chicken breast with rice or pasta

NO crisps, no fat food, no chocolate, no rubbish what so ever.

Along with the food i started taking this week a stack made up of following:

NO Xplode pre work out
CellMass post work out
Sythna-6 protien shake waking up and going to sleep
Nitrix tablets threw the day

I was taking a load of maximuscle products, i mean plenty but obveously not working for me.

I agree i aint getting to bothered what the scales say... BUT i know i need more defintion and a ripped look.

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Spartan301

I might be wrong but rice or pasta that late in the day might be a reason? How late is your dinner? what time do you train?

Im not the most knowledgeable about this stuff but pretty sure that carbs like rice and pasta that late are a no no. Hopefully someone will confirm or not for me?

Porky Pie

I can't see why you want to get ripped if you are only 13 stone but each to his own. This is what I'd suggest:

Drop the "muscle workouts" to three times per week. Use abbreviated compound training exercises only.

Increase the length of each week day cardio workout from 10 minutes to a minimum of 30 mins. Do not train on a Sunday at all and only do a 30 minute session on a Saturday.

Decrease the amount of cals from starchy carbs but replace like for like with good fats - fish, oils, avocado. Saying that just 2000cals wouldn't feed my 5 year old boy properly.

Chuck all the supps in the bin...what has taking them achieved - you need to refocus away from "the magic pill".

Make these changes - review after a further 4 weeks.

gym rat

this everything you need to know

GSleigh

Hmmm. quiet a few things stated goes against so much that i have read in articles, forums, magazines and publications. You personally tried that and had good results?

Also if i was to keep trying to mass stack in pure size before toning to say 15stone would you suggest quiet a different plan of attack?

This is the goal..as in my eyes its as perfect as you can get!

http://www.bsnonline.net/teambsn/tea...nthony&sec=bio

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chrisj22

Mate, do yourself a favour & stay clear of gay musclemen mags - they just fill your head with irrelevant crap & make you confused.

Porky Pies advice is sound - the guy's one of the best lifters in the UK & knows what he's talking about. Stick to basics.

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gym rat

just do a lean bulk and you'll be grand,

beequeth

Mate, I would think twice about trying to bulk (add mass) if your over 20% BF. In my own experience, I have found that its harder to do cleanly and the gains are more likely to be "fatty".

What worked for me years ago to drop weight , and works for me now to cut, was to totally split my training.

Get into the gym as early as you can in the morning. Do 40 mins cardio, for me thats treadmill , incline walk at a fast pace to 60-70% of theoretical max heart rate (google it).
That can be done 6 days per week.

Then I would go for 2-3 per week early evening weight sessions, about 1 hour long. Compound lifts if you can.

Take 1 day per week off completely, rest and plan the next weeks activities.

Looking at your diet, I would seriously drop pasta from an evening meal. If its going to be rice, make sure its brown.

Drink 4 litres of water a day if you can.

Another idea is to keep changing diet, keep the metabolism guessing. When I am dieting, I usually go for :
4 weeks balanced lower calorie (to what I eat now)
4 weeks carb cycling
4 weeks keto

And if I need more fat loss I will repeat the carb cycling and keto Phase.

If your really strict with your diet at the moment you may benefit from a cheat day (or just a cheat meal), again it will keep your body guessing.

Sorry if thats all a bit dis-jointed but it was how the thoughts came to me

Bud, if that is you in your avatar, i cant even guess how you can be 24% BF .............................

GSleigh

Right some great advice there...

I was trying to PM Porky Pie back but i dont have enough posts... Then it scrapt everything i had written! LOL..

O.k so basically what i have quickly learnt from this:

1. I do drink enough water already - Check
2. I been fooling my self thinking 10 mins cardio a day will do the trick, that needs seriously upping to lose the fat - check
3. Try to cut pasta out from the evening meals (which i have at 7pm) and try to change to brown rice or healthier foods. Eat more meat to.. if i can! - Check
4. Change diet plan each month to keep body guessing like you change exercises - check
5. I cant train in a morning sadly due to work commitments - balls
6. Increase calories to 3000 a day but only with "good foods" fish etc...- Check
7. Add compound exercises to routines and re arrange the way i work out. - check

Thanks for advice folks much appreciated as you can read all you want from as many sources as you want but till you talk to people that have achieved it... well it doesnt really help that much!

Ive only been training a short time but lets hope with the dedication i put in i can make the results really show.

Oh this was me 4 months ago... im a little bigger now but fat still the same!

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diaita

Welcome aboard GS
lookin good m8,keep it up,