Hiya, I know there's loads of threads regarding this but I need a little advice.

I currently weigh about 10.7 stone and I am 5'8'' in height. I have a small frame thus the light weight!

Anyhoo, I am looking to strip a bit of the fat I have off me for the summer. Judging by some photo's on here I'd say I was around 12%(but i may be wrong) and I am looking to go down to about 9%.

I eat around 2500 cals per day at the moment and do 1 hour 5 a side and 45min squash for cardio. I also do 3-4 x 45min weight training per week.

What would I need to do to acheive this and realistically, how long would it take to do? Would taking ephidrine be very beneficial?


Cheers!!!

Here is a pic of me, I'm not very big at all but I only recently started a proper training regime in april. After my summer holidays I'm planning on doing a serious bulk rather than the way I've gone about things this time. I didn't wanna be fat for my holiday so I havent eaten as much as I could, although I have been eating more than I used to and alot of what I eat is pretty clean. Wholemeal pastas/breads, chicken, walnuts, fruit and veg etc etc and I've also been taking whey protein.

What BF% would you say I was as i don't have calipers to measure?

Any advice would be grateful, thanks!

Attachments are not available: Download requirements not met

- - -

Yeah I would say your about 12%
How many times a week are you doing cardio?

Unleash The Animal!!

15-20 is a more accurate ballpark figure.

Add more cardio and/or reduce calories if fat loss is your goal.

At the moment I'm just doing 60mins 5 a side football and 45mins squash per week. I did 60mins cardio at the gym on sunday and I'm looking to make this more regular, but I'm wanting to know how often I should be doing it and how much? I know it's better to do in the morning but I start work at 6am and it'd mean getting up at 4am lol. :(

Also what should I drop my calories down to? I'm currently eating about 2500.

What foods should I try to cut out of my diet? Carbs?

It is not better to do it in the morning if it is inconvenient.

Try keeping calories as they are an introduce 3x cardio sessions per week and monitor progress. Make changes to frequency/intensity/duration/calorie intake where necessary.

Cheers mate!

With such a short time I doubt I'll get very far as it is only 5 weeks until I go away. What sort of % drop do you think I could acheive if I did more cardio and slightly altered my diet?

Regarding body composition, you would look a little better than you do in the above photo but do not expect miracles.

If you're anywhere near 20%, I'm an Eskimo.

12 - 15%, really good base to bulk from btw!

andy.

hahaha!

I'm defo gonna do a good clean bulk after the summer. Hopefully by this time next year I'll have gained a bit of size, there's nothing worse than going to the gym 4 days a week without adding any mass at the end of it all. I need to up the calories quite a bit but it feels as though I'm eating loads as it is! I might try some weight gain supplements in the future.

12 - 15%

15% at a stretch, unlikely to be any lower based on the picture provided.

God nahs!
There isn't much muscle definition but that's mainly due to the fact I have no muscle. haha

I should invest in some calipers.

Me mate has a treadmill which has an electronic bodyfat calculator on it. Does anyone know how accurate these things are? +/- ?

ORIGINAL: Pete Postlethwaite

God nahs!
There isn't much muscle definition but that's mainly due to the fact I have no muscle. haha

I should invest in some calipers.

Me mate has a treadmill which has an electronic bodyfat calculator on it. Does anyone know how accurate these things are? +/- ?

Neither are accuarate. Even some of the most expensive and universally accepted methods of measuring can be wildly inaccurate.

Use the mirror and do not get hung up on percentages.

Will do! Thanks for the advice. :)

ORIGINAL: Pete Postlethwaite

hahaha!

I'm defo gonna do a good clean bulk after the summer. Hopefully by this time next year I'll have gained a bit of size, there's nothing worse than going to the gym 4 days a week without adding any mass at the end of it all. I need to up the calories quite a bit but it feels as though I'm eating loads as it is! I might try some weight gain supplements in the future.

I know exactly how you feel! For the last 6 weeks, I've been going at the weights really hard, and doing an awful lot of cardio; end result, absolutely no weight lost (or gained), but a ton of fat shifted. imo, it's worth it, considering it's nearly holiday time!

andy.