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losing bodyfat - Apr. 11 2008 22:07:32
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Mark D
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hi guys i'm new to this forum and i was hoping you guys could give me some advice on nutrition to help with my fat burning goals, i do weight training 3 times per week and martial arts taining two to three times a week, but i find it hard to burn enough calories to get my bodyfat down to about 10% plus getting the right nurition to aid with my training.
i was wondering if any of you guyds had any tips on the sort of things i should be eating and how much protein i should be eating and whether i need creatine to aid with the training aswell?
any help would be most appreciated
regards mark d 
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RE: losing bodyfat - Apr. 12 2008 0:32:32
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Icemansoldier
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As for protein 1g per 1 lb of bodyweiht at least a day
Try adding cardio if you dont already do any.
If your diet is nailed then you should be losing weight with your current lifestyle/exercise, i suggest you post your diet up and let the guru's on the forum work there magic
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RE: losing bodyfat - Apr. 12 2008 10:17:17
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kitty
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You may also need to look at adding extra cardio, baring in mind you do MA 3 times per week then maybe an addition 2-3 hours cardio would help.
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RE: losing bodyfat - Apr. 12 2008 11:30:06
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Mark D
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well i don't think my diet is that nailed thats why i was hoping for some help from you guys. i work nights so i usually have a it of a random diet as of late and i havew stopped the protein for a little while, i don't really seem to eat much at all
for breakfast i usaully have a large bowl of cereal, i used to have porridge but sometimes i'll try other cereals but try to keep the calories low and two oranges and an apple
for lunch as i have it not long before i go to work its usually soup and about for to 5 slices of bread
and my evening meal which i have at work is usually a tuna and light mayo sandwich in two slices of bread and a pack of snackajacks and a cereal bar
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RE: losing bodyfat - Apr. 12 2008 11:32:25
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Mark D
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on my weight days i sometimes do a bit of martial arts training afterwards depending on the amount, of time i have left after my session i had added two cardio sessios before training on the martial arts days i shall have to try and get an extra one in but i thought you had to have a couple of days off training??
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RE: losing bodyfat - Apr. 12 2008 11:49:43
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Icemansoldier
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You could do a full body workouts 2 times a week mate, then you could add more cardio in then.
Muesli and alpen is nice for breakfast, you can get muesli from tesco or any other supermarket, i thought it wouldnt be nice but with raisins in them it sweetens the cereal up nicely, healthy too.
If your not getting enough protein in your diet, have you tried protein shakes?
Soap and 5 slices of bread with butter? too much especially the bread (less bread the better especially on a cut, try and use brown bread also its far healhtier than white), what about chicken, turkey or tuna sandwiches or a salad, add some light mayo if you like, try and use light spreads (eg flora light) instead of the one's which are full of fat too.
Tesco also do a light smooth cheese spread, very nice on toast, like philidephia, but far les fat, rubbish in it.
Little transformation will make a big diff in the long run mate.
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RE: losing bodyfat - Apr. 12 2008 15:52:51
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Mark D
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i probs need to up the protein intake i was on shakes but as each shake has 187 calories and i was having 3 a day i didn't know if i was adding too much calories on top, i have tuna in my sandwiches i don't use butter and i use extra light mayo, would it be better to have like a tuna or chicken salad as my lunch meal instead of the soup and bread? i wasn't having butter on the bread and i was using danish bread as it was low in calories
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RE: losing bodyfat - Apr. 12 2008 15:54:37
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Mark D
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so a full body workout twice a week on my gym days did you mean? like do the weights then cardio after??
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RE: losing bodyfat - Apr. 12 2008 17:31:55
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Icemansoldier
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Yeah mate chicken or tuna salad would be far better than soup as soup has next to no protein in it, as chicken and tuna seem to be quite high in protein.
Show me what your week looks like what i mean is what exercise you do on what day and for how long and what days you cant do exercise on.
< Message edited by Icemansoldier -- Apr. 12 2008 17:33:01 >
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RE: losing bodyfat - Apr. 12 2008 17:50:49
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Mark D
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monday
Chest/biceps (1.5-2 minutes between sets
Dumbell Bench Press: 3 sets 15/12/10 reps
Cable Crossover: 3 sets 15/15/12 reps
Swiss Ball Pushups: 3 sets x 15 reps
Dumbell Curl: 3 sets 15/12/10 reps
Cable Curl: 3 sets 15/15/12 reps
wednesday
Back/Triceps (1.5-2 minutes between sets
Pullups: 3 sets x failure
Lat Pulldown: 3 sets x 15/12/10
Seated Cable Row: 3 sets x 15/12/10
Tricep Dips: 3 sets x 15
Lying Dumbell Extension 3 sets x 15/12/10
friday
Legs/Shouilders
Dumbell Squats: 3 sets x 15/12 10
Leg Presses: 3 sets x 15/12/10
Dumbell Straight Leg Deadlift 3 sets x 15/12/10
Seated Dumbell Shoulder Press 3 sets x 15/12/10
Dumbell Side lateral Raise: 3 sets x 15/12/12
Cable Rear Delt Crossover 3 sets x 15/12/10
Tuesday’s and thursdays I go for a 5 mile run then do 1 and a half to two hours martial arts training and on weight training days I sometimes do half hour to an hour martial arts training afterwards and Saturdays I do martial arts for one and a half hours
i sometimes add extra exercises for certain muscle to blitz them a bit more especially triceps on a wednesday
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RE: losing bodyfat - Apr. 12 2008 20:17:07
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Icemansoldier
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How much cardio would you do a week on average mate, it seems like your doing alot there, fat should be dripping off you, have you posted your diet in the diet sectiopn yet, i suggest you do, you will get great advice.
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RE: losing bodyfat - Apr. 12 2008 20:31:23
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Icemansoldier
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I suggest you either do 2 or 3 full body workouts a week or a 3 day split.
heres an example of a full body workout which can be performed 3 times a week:
http://www.bodybuilding.com/fun/iovate5.htm
I actually would suggest this for you, A 3 day split works very well for poeple looking to build mass, heres what i do, and what many other do also:
TUES
BICEPS
EZ bar curls or D'bell curl or BB curl - 5/6 sets
BACK
Lat pull downs (to front) - 4 sets
Reverse underhand grip lat pulldowns - 4 sets
Cable rows or D'bell rows - 4 sets
TRAPS
D'bell shrugs - 3/4 sets
THUR
LEGS
Squats - 4/5 sets
Leg Curls - 4 sets
Calve Raises - 4 sets
SHOULDERS
D'bell/B'Bell Press - 3/4 sets
Side Lateral - 2/3 sets
SAT
CHEST
B'Bell or D'bell Flat Bench Press - 4 sets
B'Bell or D'bell Incline Bench Press - 4 sets
D'bell Flys - 2/3 sets
TRICEPS
Close grip cable Pushdowns - 3/4 sets
Bench Dips - 3 sets
You can mix around your exercises as you like, above are basic exercises which imo are very good for each muscle, but up to you.
< Message edited by Icemansoldier -- Apr. 12 2008 20:35:28 >
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RE: losing bodyfat - Apr. 12 2008 20:35:47
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Icemansoldier
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I recongnise your using rep ranges of 15/12/10 mate, whats your aim?
I suggest you use lower rep ranges for strength as well, no need to go as high as 15 imo.
Use 12/10/8/6, i feel that would be far more benefitial for you, for strength and mass gains.
No need for cable crossovers or swiss ball push ups.
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RE: losing bodyfat - Apr. 12 2008 21:05:35
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FatboyGinger
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quote:
ORIGINAL: Icemansoldier
I recongnise your using rep ranges of 15/12/10 mate, whats your aim?
I suggest you use lower rep ranges for strength as well, no need to go as high as 15 imo.
Use 12/10/8/6, i feel that would be far more benefitial for you, for strength and mass gains.
No need for cable crossovers or swiss ball push ups.
I agree. Unless your supplementing with Beta Alanine or something, then I found that the Lactic acid built up and was usually too much for me to perform all 15 reps.
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RE: losing bodyfat - Apr. 13 2008 13:15:07
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Mark D
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hi when i go out for runs they are usually about forty minute runs, so i do this usually wice a week. The weight routine i use was drawn up for me by a friend it is a routine to help to improve strength and leaness i also do secific plyometric training to help to build fast twitch fibers, i do 15/12/10 for a more is less approach and i keep the reps high because i don't want to bulk up i just want to get stronger and quicker
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RE: losing bodyfat - Apr. 13 2008 13:17:48
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Mark D
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thank you for the help guys
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RE: losing bodyfat - Apr. 13 2008 14:30:41
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Icemansoldier
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Muscle mass is very hard to come by anyway mate, you can only really gain 1 lbs of muscle mass a month.
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RE: losing bodyfat - Apr. 13 2008 15:47:14
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Mark D
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thank you for your help you are very knowlegeable in how to train, its like the fat loss maybe i'm losing more than i realise, last time i was checked it was roughly 16-17% so trying to get down to about 10% seems to be a bit of a pain, once you have achieved the amount of shredding that you want do you then have to up your calorie intake to help to build muscle ??
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RE: losing bodyfat - Apr. 13 2008 17:13:18
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Icemansoldier
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quote:
ORIGINAL: Mark D
thank you for your help you are very knowlegeable in how to train, its like the fat loss maybe i'm losing more than i realise, last time i was checked it was roughly 16-17% so trying to get down to about 10% seems to be a bit of a pain, once you have achieved the amount of shredding that you want do you then have to up your calorie intake to help to build muscle ??
To be honest im cutting for the first time next months, i plan to cut for around 2 months, im currently around 18% and im looking to get down to something like 10,11 or 12 %.
Yeah aim for around 1lb to 2lbs weight loss a week, if your not losing that much eat a little less at each meal, its not good to try and lose lots of pounds in a short period of time becasue then it will be easier to put back on, my plan is to lose around 1.5lbs a week for around 2 months, my aim is to lose fat, but keep muscle.
Yes after you cut, you have to up your calorie intake if you eat healthy foods to do this you will only reach around 12/13 % on a bulk, but if you eat junk your bodyfat will go very high eg 16,17%. A good guideline is to cut for summer get down to 10% then when your done you want to put on muscle, up your calorie intake therefore bulk, you dont want to be going over 15% on a bulk, then when you come to lose weight again it wont be as hard.
So basically if your 18% like myself at the minute, you will need to make permanent changes to your diet, i dont like this idea either but it has to be done if you wanna look and feel good.
Have you posted you diet up yet?
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