What is the best way of losing body fat? - UK-Muscle Body Building Community

Tazdevil · 20-09-2004, 02:47 PM

What is the best way to get body fat down? I was going to try a diet which is based on eating low Glycemic index (GI) food. My body fat is approximately 14% I want to get it down to 8-10% I would definatly be a lot lighter for my canoe racing. At the moment I am bout 88kg and i really need to be closer to 70kg which I want to do in the next few months without losing strenth.

I was planning to eat fruit a lot of pasta and rice as well as lots of vegatables with sensibleammounts of low fat protein. if I get hungry then I would snack on fruit & yogart.

breakfast - fruit / porridge
lunch - baked potato with beans
Training 1.5/2 hours sessions
Dinner - large pasta meal with meat.
If I am hungry I can snack on fruit, protein shakes (low sugar).

what do you think?

**big** · 20-09-2004, 05:52 PM

You need more meals. Smaller meals more frequently is the key to fat loss.

**hackskii** · 20-09-2004, 10:23 PM

Drop the pasta all together if you are dieting.
Eat fruits in the morning then vegetables in the afternoon.
Up the protein and eat 5-7 small meals a day.

You are only getting protein in one of your 3 meals the first two meals are carbs.
If you are at 14% right now and want to get down you either have a fast metabolism or you do alot of evercise or both.
Drop the carbs and add protein and you will lose no problem. Remember to eat more often using less amounts.
The body will see this as it is getting too much food and speed up the metabolism.

Tazdevil · 23-09-2004, 08:50 AM

Sounds like good advice but dropping pasta is going to be a hard one to get my head around. I have had 'eat as much pasta as possible' drummed into me as far back as I can remember!

DB · 23-09-2004, 10:55 AM

pasta is deadly for me! its the only food i've found that really increses BF on me, i stay well clear of it now anything starchy is a killer

Ironball · 26-09-2004, 11:30 PM

Pasta's a bitch for bodyfat. Do some high intensity interval training before breakie. Moderate intensity don't do much for me.

If that fails go down the butchers and ask him if you can use his bacon slicer for a few minutes

winger · 26-09-2004, 11:51 PM

40% carbs 30% protein 30% fat. This is calories. Then for your carbs choose the low G.I. carbs and you will loose bf.. All bodybuilders when getting ready for a contest cut carbs......period. I got a buddy right now all he eats is fish and brocolli. Even for breakfast...................he looks good. You did ask

ONE SMART COOKIE · 02-10-2004, 04:47 AM

I would go with 50% protein 30% fats 20% carbs,carbs from fruit and veg as stated above.

And train FAST dont do cardio just go for it hammer and tong in the gym with 20 secs rest between sets,that way you keep the muscles pumped and full of that lovely energy feeding blood.

Mr T · 02-10-2004, 11:06 AM

nice advice there cookie, so say for the likes of me decided to cut then u rec me speeding up my weights workout and making it more intense and leave the cardio ??

ONE SMART COOKIE · 02-10-2004, 11:15 AM

Sure would mr t,it worked for arnold and co,so why not know,all cardio does is eat away at muscle tissue,imo,if you want to do any type of cardio just do interval sprints for 5-10minutes at the max.

Mr T · 02-10-2004, 11:42 AM

good man, i like that, any word of your book mate, u biohazard guys walk the walk cause u have been there done that, myu diet as past 4 weeks has been as little pro shakes as poss and i not joking in 4 weeks i do notice a big diff...

Mr T · 02-10-2004, 11:43 AM

less shakes alot more solid foods...

ONE SMART COOKIE · 02-10-2004, 11:53 AM

Thanks,

Book wise its still in the pipeline hit a bit of writers block plus I have a couple of other things planned for the next 2-3 months,but been ill recently so trying not to do too much at the moment.

Shakes have their place but solid food is best,but if somebody is struggling to add mass then I do recomend having a shake with each and every meal to help push the body a little in the right direction and make sure that your getting all the right aminos in the right order etc,if money is tight just have a good old glass of moo juice or bovril

**Jimmy** · 02-10-2004, 04:03 PM

dont forget that the old timers used to train twice a day, up to seven days per week!

winger · 02-10-2004, 04:42 PM

And drank beer and wine post work outs............lol

20-09-2004, 02:47 PM	#1 (permalink)
Tazdevil Newbie Trainer Join Date: Aug 2004 Posts: 12	What is the best way of losing body fat? What is the best way to get body fat down? I was going to try a diet which is based on eating low Glycemic index (GI) food. My body fat is approximately 14% I want to get it down to 8-10% I would definatly be a lot lighter for my canoe racing. At the moment I am bout 88kg and i really need to be closer to 70kg which I want to do in the next few months without losing strenth. I was planning to eat fruit a lot of pasta and rice as well as lots of vegatables with sensibleammounts of low fat protein. if I get hungry then I would snack on fruit & yogart. breakfast - fruit / porridge lunch - baked potato with beans Training 1.5/2 hours sessions Dinner - large pasta meal with meat. If I am hungry I can snack on fruit, protein shakes (low sugar). what do you think?

20-09-2004, 10:23 PM	#3 (permalink)
hackskii UK-Muscle Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A. Posts: 23,652	Drop the pasta all together if you are dieting. Eat fruits in the morning then vegetables in the afternoon. Up the protein and eat 5-7 small meals a day. You are only getting protein in one of your 3 meals the first two meals are carbs. If you are at 14% right now and want to get down you either have a fast metabolism or you do alot of evercise or both. Drop the carbs and add protein and you will lose no problem. Remember to eat more often using less amounts. The body will see this as it is getting too much food and speed up the metabolism. __________________ "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.

23-09-2004, 10:55 AM	#5 (permalink)
DB UK-Muscle Moderator Join Date: Oct 2003 Location: SW London Posts: 11,412	pasta is deadly for me! its the only food i've found that really increses BF on me, i stay well clear of it now anything starchy is a killer __________________ DB 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. often imitated never duplicated To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. DB sleeps with a night light. Not because DB is afraid of the dark, but the dark is afraid of DB. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

26-09-2004, 11:51 PM	#7 (permalink)
winger UK-Muscle Male Animal Join Date: Jul 2003 Location: Southern California, USA Posts: 10,318 Blog Entries: 1	40% carbs 30% protein 30% fat. This is calories. Then for your carbs choose the low G.I. carbs and you will loose bf.. All bodybuilders when getting ready for a contest cut carbs......period. I got a buddy right now all he eats is fish and brocolli. Even for breakfast...................he looks good. You did ask __________________ 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.

02-10-2004, 11:06 AM	#9 (permalink)
Mr T Looking Freaky Join Date: Apr 2003 Location: N.Ireland Posts: 709	nice advice there cookie, so say for the likes of me decided to cut then u rec me speeding up my weights workout and making it more intense and leave the cardio ?? __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

20-09-2004, 05:52 PM	#2 (permalink)
big UK-Muscle Moderator Join Date: Sep 2004 Location: The only side effect of steroids is GREATNESS Posts: 5,406	You need more meals. Smaller meals more frequently is the key to fat loss.

23-09-2004, 08:50 AM	#4 (permalink)
Tazdevil Newbie Trainer Join Date: Aug 2004 Posts: 12	Sounds like good advice but dropping pasta is going to be a hard one to get my head around. I have had 'eat as much pasta as possible' drummed into me as far back as I can remember!

26-09-2004, 11:30 PM	#6 (permalink)
Ironball Looking Freaky Join Date: Sep 2004 Posts: 804	Pasta's a bitch for bodyfat. Do some high intensity interval training before breakie. Moderate intensity don't do much for me. If that fails go down the butchers and ask him if you can use his bacon slicer for a few minutes

02-10-2004, 04:47 AM	#8 (permalink)
ONE SMART COOKIE Decided to leave due to idiots & and their over inflated egos Join Date: Jun 2004 Posts: 2,015	I would go with 50% protein 30% fats 20% carbs,carbs from fruit and veg as stated above. And train FAST dont do cardio just go for it hammer and tong in the gym with 20 secs rest between sets,that way you keep the muscles pumped and full of that lovely energy feeding blood.

02-10-2004, 11:15 AM	#10 (permalink)
ONE SMART COOKIE Decided to leave due to idiots & and their over inflated egos Join Date: Jun 2004 Posts: 2,015	Sure would mr t,it worked for arnold and co,so why not know,all cardio does is eat away at muscle tissue,imo,if you want to do any type of cardio just do interval sprints for 5-10minutes at the max.

02-10-2004, 11:42 AM	#11 (permalink)
Mr T Looking Freaky Join Date: Apr 2003 Location: N.Ireland Posts: 709	good man, i like that, any word of your book mate, u biohazard guys walk the walk cause u have been there done that, myu diet as past 4 weeks has been as little pro shakes as poss and i not joking in 4 weeks i do notice a big diff... __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

02-10-2004, 11:43 AM	#12 (permalink)
Mr T Looking Freaky Join Date: Apr 2003 Location: N.Ireland Posts: 709	less shakes alot more solid foods... __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

02-10-2004, 11:53 AM	#13 (permalink)
ONE SMART COOKIE Decided to leave due to idiots & and their over inflated egos Join Date: Jun 2004 Posts: 2,015	Thanks, Book wise its still in the pipeline hit a bit of writers block plus I have a couple of other things planned for the next 2-3 months,but been ill recently so trying not to do too much at the moment. Shakes have their place but solid food is best,but if somebody is struggling to add mass then I do recomend having a shake with each and every meal to help push the body a little in the right direction and make sure that your getting all the right aminos in the right order etc,if money is tight just have a good old glass of moo juice or bovril

02-10-2004, 04:03 PM	#14 (permalink)
Jimmy UK-Muscle Moderator Join Date: Aug 2003 Location: Forest gym crawley Posts: 4,412	dont forget that the old timers used to train twice a day, up to seven days per week! __________________ *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.'

02-10-2004, 04:42 PM	#15 (permalink)
winger UK-Muscle Male Animal Join Date: Jul 2003 Location: Southern California, USA Posts: 10,318 Blog Entries: 1	And drank beer and wine post work outs............lol __________________ 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.