Built up, now i want to show it!! Help? - UK-Muscle Body Building Community

Conan · 26-08-2004, 08:23 PM

Hey guys,
Ive been working really hard and ive beefed up and have put on some good muscle size. i can feel it but i just cant see it, it coverd in fat!!!
not a lot but enough so i cant see my hard work. i hold most of my fat on my belly and a bit on my chest!
here is my proposed plan to change this, but any advice or changes to my plan are welcome.

first thing - going to do 45mins - 1hour cardio on empty stomach before breakfast.

as for diet i want to try a calorie deficit. i read the amount of calories needed a day is 2500, so i am going to drop down too 2000 caloroes a day.
of theese 2000 calories i aim to eat 60% carbs, 30% protein and 10% fats.

i am hoping that this combination will keep my muscles up and still growing but at the same time loosing some body fat.

like i say i dont think i need to loose to much, maybe 10 pounds or something. i recon i could loose 2lbs a week so in about 5 weeks this could be achieved.

i am 6ft 2, 200lbs.

what do you think guys?
am i on the right track or completely off, all adive and help welcome.

cheers

***Lorian*** · 26-08-2004, 08:33 PM

I would lower your carbs to just a couple of hundred grams a day, the majority of which to be consumed post-workout.

You taking any form of supplement to help your body shift the fat?

L

Conan · 26-08-2004, 08:38 PM

yeah , ive got some xenedrine efx?
not sure if its any good?
was able to get it cheap off a mate!!!!
also started v12 creatine today as well as protein shakes

**Jimmy** · 26-08-2004, 08:44 PM

Post your current diet, I believe 2000kcals to be too low

Conan · 26-08-2004, 08:49 PM

breakfast - cereal & protein shake.
10.30 - chicken sandwich or something like this
dinner - tuna and pasta
work out
post work out - protein shake
tea - some kind of meat with pasta, rice or potatoes
before bed - protein shake

plenty of water through out the day

something like this anyway!!!!!

do you think i need more cals then? im a pretty big bloke so guess i may need more? but want to loose this stubborn fat! why wont it just go:(

Jock · 26-08-2004, 09:08 PM

Far too much in the way of starchy carbs, drop the rice/potatoes/pasta/bread replace with fruit/veg.

Jimmy is right 2,000kcals is too low for a guy of your size, IMO you should shoot for 2,500-2,700kcals.

Jock

**hackskii** · 26-08-2004, 09:30 PM

I lost well using 40/30/30 (zone).
Yah, Jock is right better choices in your carbs than the ones you posted.
Fruits in the morning and vegetables in the afternoon.
Drink lots of water too.

**Jimmy** · 26-08-2004, 09:31 PM

yep, and after 3 weeks or so you will feel buggered even on that!!

You need a better, new diet plan

Conan · 26-08-2004, 09:47 PM

Quote:

Originally Posted by Jimmy

yep, and after 3 weeks or so you will feel buggered even on that!!

You need a better, new diet plan

what would you suggest then please?

thanks

26-08-2004, 10:41 PM

Erm...why are you eating carbs if you're dieting, carbs are for bulking, drop carbs to below 10% replace it with high protein diet.

**Jimmy** · 27-08-2004, 01:06 PM

Quote:

Originally Posted by Insanity

Erm...why are you eating carbs if you're dieting, carbs are for bulking, drop carbs to below 10% replace it with high protein diet.

not true, a reduction in carbs yes but not below 10% straight away!!!

my carbs never went below 200g for my show.

**Jimmy** · 27-08-2004, 01:16 PM

meal 1
50g whey in water
50g (uncooked weight) oats
banana

meal 2
200g chicken (raw weight)
50g brown rice (uncooked weight)
apple

meal 3
tin tuna
scoop whey
salad
tablespoon oil
small tin pineapple chunks

meal 4
200g chicken
50g rice
apple

meal 5
salmon fillet
mixed veg
200g potato

meal 6
200g lean red meat
200g potato
ketchup if required

PWO
100g whey in water

At any time necessary, have a scoop of whey set in sugar free jelly to satisfy cravings

**Jimmy** · 27-08-2004, 01:19 PM

you will gain tissue and loose fat on this if you stick to it to the letter every day, trust me

when fat loss slows/stops, reduce carbs by 20% and so on

consume 5 litres water/sugar free drinks ED

have a cheat meal of beans on toast etc every 3 days, junk food meal evry other cheat meal

Jock · 27-08-2004, 02:16 PM

Excellent advice Jimbo!

fits · 27-08-2004, 02:38 PM

Bloody hell!!! I am definately doing some thing wrong! started my first, supposed to be propper Bulk this week! And i dont eat anything near that!!!!!

26-08-2004, 08:23 PM	#1 (permalink)
Conan Newbie Trainer Join Date: Aug 2004 Location: manchester Posts: 80	Built up, now i want to show it!! Help? Hey guys, Ive been working really hard and ive beefed up and have put on some good muscle size. i can feel it but i just cant see it, it coverd in fat!!! not a lot but enough so i cant see my hard work. i hold most of my fat on my belly and a bit on my chest! here is my proposed plan to change this, but any advice or changes to my plan are welcome. first thing - going to do 45mins - 1hour cardio on empty stomach before breakfast. as for diet i want to try a calorie deficit. i read the amount of calories needed a day is 2500, so i am going to drop down too 2000 caloroes a day. of theese 2000 calories i aim to eat 60% carbs, 30% protein and 10% fats. i am hoping that this combination will keep my muscles up and still growing but at the same time loosing some body fat. like i say i dont think i need to loose to much, maybe 10 pounds or something. i recon i could loose 2lbs a week so in about 5 weeks this could be achieved. i am 6ft 2, 200lbs. what do you think guys? am i on the right track or completely off, all adive and help welcome. cheers __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. Conan To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. *************** "EAT like a monster, TRAIN like a monster, BE a MONSTER!"**

26-08-2004, 08:33 PM	#2 (permalink)
*Lorian* Administrator Join Date: Apr 2003 Location: Cheltenham Posts: 2,535 Blog Entries: 1	I would lower your carbs to just a couple of hundred grams a day, the majority of which to be consumed post-workout. You taking any form of supplement to help your body shift the fat? L __________________ Now wearing the Captain's Hat.

26-08-2004, 08:38 PM	#3 (permalink)
Conan Newbie Trainer Join Date: Aug 2004 Location: manchester Posts: 80	yeah , ive got some xenedrine efx? not sure if its any good? was able to get it cheap off a mate!!!! also started v12 creatine today as well as protein shakes __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. Conan To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. *************** "EAT like a monster, TRAIN like a monster, BE a MONSTER!"**

26-08-2004, 08:44 PM	#4 (permalink)
Jimmy UK-Muscle Moderator Join Date: Aug 2003 Location: Forest gym crawley Posts: 4,355	Post your current diet, I believe 2000kcals to be too low __________________ *To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.* 'Genetics is the science of heredity and variation in living organisms. Inheritance in organisms occurs by means of discrete traits, called genes.'

26-08-2004, 08:49 PM	#5 (permalink)
Conan Newbie Trainer Join Date: Aug 2004 Location: manchester Posts: 80	breakfast - cereal & protein shake. 10.30 - chicken sandwich or something like this dinner - tuna and pasta work out post work out - protein shake tea - some kind of meat with pasta, rice or potatoes before bed - protein shake plenty of water through out the day something like this anyway!!!!! do you think i need more cals then? im a pretty big bloke so guess i may need more? but want to loose this stubborn fat! why wont it just go:( __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. Conan To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. *************** "EAT like a monster, TRAIN like a monster, BE a MONSTER!"** Last edited by Conan; 26-08-2004 at 08:52 PM.

26-08-2004, 09:08 PM	#6 (permalink)
Jock LEAGUE LEGEND! Join Date: Apr 2003 Location: UK Posts: 3,039	Far too much in the way of starchy carbs, drop the rice/potatoes/pasta/bread replace with fruit/veg. Jimmy is right 2,000kcals is too low for a guy of your size, IMO you should shoot for 2,500-2,700kcals. Jock __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

26-08-2004, 09:30 PM	#7 (permalink)
hackskii UK-Muscle Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A. Posts: 23,164	I lost well using 40/30/30 (zone). Yah, Jock is right better choices in your carbs than the ones you posted. Fruits in the morning and vegetables in the afternoon. Drink lots of water too. __________________ "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.

26-08-2004, 09:31 PM	#8 (permalink)
Jimmy UK-Muscle Moderator Join Date: Aug 2003 Location: Forest gym crawley Posts: 4,355	yep, and after 3 weeks or so you will feel buggered even on that!! You need a better, new diet plan __________________ *To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.* 'Genetics is the science of heredity and variation in living organisms. Inheritance in organisms occurs by means of discrete traits, called genes.'

26-08-2004, 10:41 PM	#10 (permalink)
Insanity Guest Posts: n/a	Erm...why are you eating carbs if you're dieting, carbs are for bulking, drop carbs to below 10% replace it with high protein diet.

27-08-2004, 01:16 PM	#12 (permalink)
Jimmy UK-Muscle Moderator Join Date: Aug 2003 Location: Forest gym crawley Posts: 4,355	meal 1 50g whey in water 50g (uncooked weight) oats banana meal 2 200g chicken (raw weight) 50g brown rice (uncooked weight) apple meal 3 tin tuna scoop whey salad tablespoon oil small tin pineapple chunks meal 4 200g chicken 50g rice apple meal 5 salmon fillet mixed veg 200g potato meal 6 200g lean red meat 200g potato ketchup if required PWO 100g whey in water At any time necessary, have a scoop of whey set in sugar free jelly to satisfy cravings __________________ *To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.* 'Genetics is the science of heredity and variation in living organisms. Inheritance in organisms occurs by means of discrete traits, called genes.'

27-08-2004, 01:19 PM	#13 (permalink)
Jimmy UK-Muscle Moderator Join Date: Aug 2003 Location: Forest gym crawley Posts: 4,355	you will gain tissue and loose fat on this if you stick to it to the letter every day, trust me when fat loss slows/stops, reduce carbs by 20% and so on consume 5 litres water/sugar free drinks ED have a cheat meal of beans on toast etc every 3 days, junk food meal evry other cheat meal __________________ *To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.* 'Genetics is the science of heredity and variation in living organisms. Inheritance in organisms occurs by means of discrete traits, called genes.'

27-08-2004, 02:16 PM	#14 (permalink)
Jock LEAGUE LEGEND! Join Date: Apr 2003 Location: UK Posts: 3,039	Excellent advice Jimbo! __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

27-08-2004, 02:38 PM	#15 (permalink)
fits Getting HUGE! Join Date: Feb 2004 Location: East London Posts: 1,340	Bloody hell!!! I am definately doing some thing wrong! started my first, supposed to be propper Bulk this week! And i dont eat anything near that!!!!!