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body fat

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plc2
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2003/11/17 11:49:08 (permalink)

body fat

I am 25 , 5ft 6 140 lbs and 27% bf/.
I am on a low fat diet but cannot shift the fat.
I do 45mins cardio and 45 mins weights 3 times a wk at the gym
I also do 1 hr tae bo each non gym day at home and karate each day. I am getting fitter and can feel the muscles toning up under the flab but i want to strip the fat. I dont really want to gain much more size as i build muscle quite easily.
Basically i want a diet and exercise programme that will strip the fat. I only need to look at excesss calories to put on weight and with a 1 yr old and 5 yr old at home my time is limited as is money so expensive, useless supplements are out!!!
Please help, have been working hard in the gym for 6 months withh little or no fat loss.
#1

20 Replies Related Threads

    Yib
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    RE: body fat 2003/11/18 04:21:38 (permalink)
    supplements arent useless IMO, i use them to help my diet and for convenience as its hard to eat properly at my school...anyways stripping the fat as u say came easiest to me when i cut my carbs....i actually lost more fat when i cut the carbs instead of the fat, i mean i didnt go all out on the fat and only stuck to protein and fat, but i do take in a normal amount of good fats...the key is u have to eat enough protein and cut some carbs, looks to me like ur doing alot of cardio anyways......clean up ur diet, i suggest to post wut u basically eat in a day, ull get some more replies, and o ya, make sure ur eating frequently, say every 3 hours or so....hope this helps, good luck with it
    #2
    Funtime
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    RE: body fat 2003/11/18 07:12:01 (permalink)
    plc2,
    What type of cardio are you doing? High intensity or low intensity, and how are you spacing it? All at once or spliting it up?. This could make a large difference to the results your seeing!
    #3
    gymbabeliz
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    RE: body fat 2003/11/18 10:19:53 (permalink)
    I also found cutting carbs was the key. When i upped my fat from under 30g to over 80g , but dropped the carbs I lost fat. Fat is not the enemy! (need good fat to burn fat)

    What are your daily carb and protein intake atm ?

    ditto on funtimes cardio question

    #4
    plc2
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    RE: body fat 2003/11/18 11:34:14 (permalink)
    I am doing the cardio in one block at 60%. Is it best to do before or after the weights?
    My protein intake varies as I have to travel 30 mins to the gym and between that and looking after 2 kids and doing a uni course from home the diet varies enormesly depending in the day I have. Although I always eat healthy food the quantities of protein carbs etc need to be sorted. Can anyone give me a sample programme to get me started. Thanks
    #5
    plc2
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    RE: body fat 2003/11/18 11:37:41 (permalink)
    Ive just read my post and it looks as though I am making an awful lot of excuses, I do have a hectic life but so do most of us so before anyone starts... I am here because I want to strip the fat and am prepared to put in the work to do that but obiously need some advice on the nutrition side.
    Just pre-empting what I probably would have thought if id read my post!!!!!
    #6
    Yib
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    RE: body fat 2003/11/18 22:50:19 (permalink)
    its best to do cardio on off weight day IMO, but dont do it right before a weights session for a couple of reasons, firstly u wont have energy to do weights properly, and i remember something like ur muscle tissue starts to break down, i cant really explain but just dont do it before weights, if u have to do ur weights then have ur whey shake in water, wait a couple of minutes and then do ur cardio...

    try to get around 1-1.5 grams of protein per pound of bodyweight...carbs should be kept low as ive suggested before, and make sure u get enough good fats and drink a great deal of water, get enough rest too...as im getting ur not resting enough...that could be a factor...anyways ill stop rambling on...good luck with it
    #7
    CheekyChappie
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    RE: body fat 2003/11/19 16:39:04 (permalink)
    Some good ideas here but I can't believe no-one has mentioned calories. Given that you seem to be exercising a lot, the answer is almost certainly that you are simply eating too many calories.

    Post up a typical day's diet and we'll see whether it looks too much (be honest now, put up what you really eat not what you want us to think you eat!)
    #8
    plc2
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    RE: body fat 2003/11/20 13:45:27 (permalink)
    7am protein shake
    9 am gym
    11 am protein shake
    1pm 2 egg whites and 2 pieces of wholemeal toast
    6pm karate
    7pm dinner typically spaghetti made with quorn and vegetables.
    or chicken and vegetables or something similar
    #9
    Funtime
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    RE: body fat 2003/11/22 17:01:44 (permalink)
    Plc2,
    Increase the intensity of your cardio, 60% is far to low IMHO to burn the calories you need to loss the weight you want. Split your cardio up don't do it all in 1 block, it takes 20mins for fat to be metabilised, so for that time your only burning carbohydrate, then it comes in at a 70:30 split (carbohydrate:fat). Make these bouts high intensity (approx 10-20mins, split up be some weights), don't worry about your heart rate (unless you have a heart problem), out of scale of 1-10, 1 being very light work and 10 being very heavy work at 7-8 (hard work). Although you may be burning a smaller percentage of fat as a total of the calories brunt, you'll be burning more calories which will make the difference.
    If you want a change, Rotate your week as follows:
    Week 1: 2 Cardio sessions (only cardio vary intensity though from medium to high) and 1 Weight session (still with cardio but high intensity)
    Week 2: 1 Cardio session and 2 Weight sessions
    I hope this is some help, Good Luck
    #10
    KitKat
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    RE: body fat 2003/11/22 20:35:57 (permalink)
    I dont think you're eating enough at all - before lunch all you have is 2 protein shakes then a tiny meal with only about 6-8gr protein plus about 20g carbs then nothing all afternoon plus more exercise then a meal in the evening....you may be slowing your metabolism by not eating enough - a sensible split to start could be 40:40:20 then just drop the carbs in the evening & double up on veggies instead to help the fat loss. Here is an example of a day you could try:

    meal 1: oats & protein shake or scrambled egg whites
    meal 2: oats & cottage cheese
    meal 3: tuna & baked sweet potato + veg
    meal 4: yogurt & cottage cheese & apple
    meal 5: lean meat & lots of veg
    meal 6: slow digested protein like propeptide or just cottage cheese for before bed

    It may be difficult to eat regularly but maybe cook extra of everything so its easier to get quick meals - even a left over chicken breast & an apple is an acceptable meal & zero preparation then you will have a consistent supply of nutrients flowing thru your body throughout the day & eating small amounts frequently means there is no fat storage as it will fulfill your energy requirements for that period without excess. I would also add some efas to your diet like fish oil & nuts & seeds as they aid in fatloss & drink loads of water too.
    #11
    vascular1
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    RE: body fat 2003/11/24 20:04:30 (permalink)
    cardio straight after weight training is much more efficient at burning fat than doing it before weights..
    when you do any training (weights or cardio) you use stored glycogen for energy. only after a while will these stores start to deplete and your body will have to look elsewhere for its energy source.. where? FAT STORES.. !! so to sum up, do your weights, this will cut into your glycogen.. then go do your cardio, as your glycogen stores are already depleted, you will start to burn fat... go 4 it..!
    #12
    plc2
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    RE: body fat 2003/11/24 22:33:39 (permalink)
    ok thanks. Im a little confused with the cardio advice. high or low intensity? Do I do a liitle fast or a lot slow? There seems to be a lot of conflicting advice out there (not specifically on this site).
    The thing is the cv fitness is important for my karate although I do want to keep the muscle structure I have built up however i have been on low cal, low carb diets before with good effect but the moment i look at a piece of bred it all comes back on.
    I need to find a diet programme that I can stick to in the long term. I can up the exercise intensity / duration as I find motivation for that easy , the diet however...! Dont want to be contest type bf but something I can maintain in the long run and something that wont cost a fortune!!!!
    #13
    plc2
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    RE: body fat 2003/11/24 22:37:47 (permalink)
    THE OTHER QU WAS WHAT SHOULD MY TOTAL DAILY Kcal BE AND WHAT % PROTEIN/ CARB/ FAT???
    #14
    vascular1
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    RE: body fat 2003/11/25 08:33:26 (permalink)
    if you insist on the low-cal, low-carb approach, you need to up your fats and protein.. at the moment your body is in starvation mode and is refusing to give up any more fat. i wouldnt want to advise you on what your cal intake should be, cos i dont know all your stats but increase your protein and good fats, along with moderate/high intensity cardio (70% of max heart rate) for 4-5 sessions per week, for 40 mins per session. as said earlier, do this cardio straight after your weights and you'll kick in to those fat stores...
    as for losing muscle structure? keep your weight workouts intense and keep your protein intake high and you will NOT lose your muscle.. i promise... go give it some !!
    #15
    plc2
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    RE: body fat 2003/11/29 20:00:50 (permalink)
    Not set on low cal low carb at all but this seems to be what is largely advised for fat loss?? Understand total cal is hard to say but what % of the diet shou;d be prot/ carb/fat??
    #16
    ANGEL DELIGHT
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    RE: body fat 2003/12/02 12:45:10 (permalink)
    I HAVE BEEN TAKING CLA FOR ABOUT A YEAR AND I HAVE LOST 7% BODYFAT WITHOUT ANY CHANGE IN DIET. IT'S A SLOW PROCESS BUT SEEMS TO WORK IF YOU KEEP TAKING IT REGULARLY.
    #17
    KitKat
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    RE: body fat 2003/12/02 19:48:12 (permalink)
    Use this formula to find out your calorie requirements:

    HB formula = 655.0955 + (9.463 x weight in Kg) + (1.8496 x height in cm) - (4.6756 x Age)

    This will give you your maintenance calorie intake - what you require to keep going even if you were lying in bed all day. Mulitply this figure by your activity level - about 1.3 on non-workout days and up to 1.6 on workout days, you decide how active you are. This will give you your maintenance calories - to lose fat subtract about 300cals from this figure, divide it by 6 to see how many cals per meal you should have then divide that up into the ratio of 40:40:20 to see how many carbs etc you have per meal.

    for example using the formula above I get 1412.5 cals - including exercise I would burn about 2260 cals a day therefore to lose fat I'll round that down to 1900cals a day. I have about 100cals worth of protein before bed as well as a smaller protein snack after dinner but before bed which is about say 250cals together so for the rest of the day my intake would be calculated as follows:

    1650/5=330cals per meal
    so:
    132cals each from protein & carb & 66cals from fat per meal
    i.e. 33g carbs 33g protein & 7g fat per meal

    easy
    #18
    plc2
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    RE: body fat 2003/12/09 23:09:43 (permalink)
    4 cal per gram protein/ carb
    9 cals per gram fat
    Is that right?
    Memory a little rusty!!!
    #19
    CheekyChappie
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    RE: body fat 2003/12/10 21:04:28 (permalink)
    That's right, and 7 calories per gram of alcohol. Although you won't be needing that one, right?!
    #20
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