Go Back   Bodybuilding Forum - Bodybuilding.net > Bodybuilding Forum > Fat Loss

The Last Push...

Fat Loss discussion on The Last Push..., within the Bodybuilding Forum; I would like some help. I have been doing a lot of reading lately and figured I'd ask for specific ...


Reply
 
LinkBack Thread Tools Display Modes
Old 07-28-2006, 05:11 PM   #1
BigMal
Rank: Member
Experience: 10+ Years
 
Join Date: Jul 2006
Posts: 140
Country:

Gender:
Default The Last Push...

I would like some help. I have been doing a lot of reading lately and figured I'd ask for specific advice for my situation.

At my heaviest, I was 224. Being 5'9" & 3/4 :P I was a "big" guy, but didn't see it until after looking at pictures of myself, and other obvious hints. Anyway, that was ~2 yrs ago, and I am motivated and seeing great results. I am now 179lbs (estimated body fat at ~26%) and would like to drop as much as I can before my wedding which is in 2 weeks. My long term goal is to be healthy and fit, while paying better attention to nutrition as I haven't before. My short term goal is to achieve the musclar build I had before, improve it, but with the addition of that 6pk. I use to have the 4pk, but it was always hidden by that layer of fat that just will not go away, probably due to the poor diet.

I have been watching what I eat pretty good for the past 2-4 months, and am making better choices. I slip every now and then, but am working at it to make sure those slips are planned, and not too detrimental to my progress. I know there is always room for improvement, which is why I continue to read, and am asking for help.

I work out 6 days of the week following the T-Shirt Body Workout (http://www.mensfitness.com/fitness/workout/88) which is a pretty good full body workout. For cardio, I play ball on T, and perform HIIT 2 other days of the week on a treadmill.

My pre wkout nutrition is 1 scoop of EAS Whey in 6oz of fat free milk, EAS creatine mono & glutimane, and 1/2 coup of Oats My post wkout nutrition is a EAS Myoplex shake w/ 15oz of water. I know EAS isn't very popular here, but being new to supplements (never taken anything more than a multi-vitamin), I asked a friend, did some initial research, and found that EAS is a good company, just over priced. When those products run out, I may try others.

I also take a daily multi-vitamin (centrum), 3x a day 1000mg Flax-seed oil soft gels, and just switched to using Lipo-6, was using Hydroxycut, and 3x a day R-ALA blend with biotin. I also get in another serving of creatine & glutimane either late afternoon or evening.

As for my current diet, I make an effort to eat small portion meals every 2-4 hrs and estimate my caloric intake at ~2400 daily.

My meals include, but not limited to:
lots of water
chicken breast.
lean cuts of steak
100 cal wheat thins packs
fruit (bannas, pears, oranges)
brown rice
canned sweat potatos
salad (romane lettuce, tomatos, carrots, onions w/ little low fat dressing)
roast beef/or chicken sandwiches (lettuce, tomatos, onions, honey mustard on multi-grain bread)
low fat pb sandwiches w/ 1 piece honey wheat bread.
and other heathly meals prepared by my wife to be who is on weight watchers.

I've read the "How to Cut" sticky as well as others and would like to know what I can improve on to increase any weight loss I can prior to the wedding. I would like to still attempt to retain/build as much muscle as I can as well. I I have accepted that it would be impossible/un-healthy to loose as much fat to have the 6pk show in 2 weeks but would like to get as close as I can. I will defitinely achieve the 6pk by next summer with the addition of more muscle and will adjust my diet/training accordingly.

Sorry for the long post, but any suggestions/improvements would greatly be appreciated.
BigMal is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!Share on Facebook
Reply With Quote
Old 07-28-2006, 05:35 PM   #2
verbatimreturned
Rank: Lightweight
Experience: 2-3 Years
 
Join Date: Apr 2005
Location: new york
Posts: 1,372
Country:

Gender:
Default

First off congratulations...I'm sure in the next 2 weeks you can definatly knock off at least 2-5 lbs. What I would recommend to you is to go back to Dr.X's sticky and form a good diet, eating small meals every two hours. When you are on a diet that everything is outlined you can never come off course...if you know what I mean your always gettin in a certaint amount of nutrients that way you know exactly whats going in, then when you do your cardio you know exactly what your burning off. Combine a good diet, cardio and your Lipo-6 you should be in shape in no time.

As for getting in shape in two weeks like I mentioned you can probably knock off a few lbs. What I highly recommend is you go back to that sticky, put together a diet ASAP and then post it here, I will take a look at it and so will the rest of the guys and we will help you out
verbatimreturned is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!Share on Facebook
Reply With Quote
Old 07-28-2006, 07:28 PM   #3
Dr X
Rank: Lightweight
Experience: 10+ Years
 
Dr X's Avatar
 
Join Date: Apr 2005
Location: in the deep recesses of your mind
Posts: 1,094
Country:

Gender:
Default

Quote:
Originally Posted by verbatimreturned
First off congratulations...I'm sure in the next 2 weeks you can definatly knock off at least 2-5 lbs. What I would recommend to you is to go back to Dr.X's sticky and form a good diet, eating small meals every two hours. When you are on a diet that everything is outlined you can never come off course...if you know what I mean your always gettin in a certaint amount of nutrients that way you know exactly whats going in, then when you do your cardio you know exactly what your burning off. Combine a good diet, cardio and your Lipo-6 you should be in shape in no time.

As for getting in shape in two weeks like I mentioned you can probably knock off a few lbs. What I highly recommend is you go back to that sticky, put together a diet ASAP and then post it here, I will take a look at it and so will the rest of the guys and we will help you out
you pretty much summed up what I was going to say. I'm not sure your diet is really in order. You must plan your meals and count your carbs, fat and protein. Do you have anything like this?

It's hard for me to tell exactly with what you posted but I would say you are carb heavy and protein light. Also the carbs should be consumed during the first part of the day excluding green veggies and protein must be in every meal. Please post your diet. Seems like you have made some real good progress but from what you are saying your BF is still high. This is a good indicator that you are using muscle for fuel.

Dr X's Sig:The Fool say in his heart "There is no God"
Dr X is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!Share on Facebook
Reply With Quote
Old 07-29-2006, 04:21 AM   #4
BigMal
Rank: Member
Experience: 10+ Years
 
Join Date: Jul 2006
Posts: 140
Country:

Gender:
Default

Thanks for the replies. I figured my diet could be improved. Here is a typical day for me:

Breakfast: 1 Scoop EAS Whey with 6oz fat free milk or 2% milk, 1/2 cup oats or PB sandwich on 1 piece honey wheat bread. Lipo6, creatine, glutamine, R-ALA, multi-vitamin, flax-seed pill

Workout: lift or cardio, water during & after.

Snack:
lift days: Myoplex orig shake (normally within 30 minutes after lifting)
non-lift days: 1 piece of fruit (banna, pear, orange depends on what I feel like) or 100 Cal pack of wheat thins.

Lunch: 1 piece of fruit, 100 Cal pack wheat thins, grilled chicken breast, brown rice, salad w/ small amount of dressing. flax-seed pill, R-ALA

Snack: 1 piece of fruit; Lipo6

early evening: 2nd serving of creatine & glutamine

Dinner (try to not eat after 7:30): whatever the wifey cooks :P seriously, though, 1 dinner this week was Spaghetti made with turkey meat, Ragu sauce, spices, and wheat pasta noodles. salad w/ light dressing. flax-seed pill, R-ALA


Well, that's it. I think I see areas of improvement, and will sure get reamed in other areas. :P

Thanks for the help.
BigMal is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!Share on Facebook
Reply With Quote
Old 07-31-2006, 05:35 PM   #5
BigMal
Rank: Member
Experience: 10+ Years
 
Join Date: Jul 2006
Posts: 140
Country:

Gender:
Default

Quote:
Originally Posted by BigMal
Thanks for the replies. I figured my diet could be improved. Here is a typical day for me:

Breakfast: 1 Scoop EAS Whey with 6oz fat free milk or 2% milk, 1/2 cup oats or PB sandwich on 1 piece honey wheat bread. Lipo6, creatine, glutamine, R-ALA, multi-vitamin, flax-seed pill

Workout: lift or cardio, water during & after.

Snack:
lift days: Myoplex orig shake (normally within 30 minutes after lifting)
non-lift days: 1 piece of fruit (banna, pear, orange depends on what I feel like) or 100 Cal pack of wheat thins.

Lunch: 1 piece of fruit, 100 Cal pack wheat thins, grilled chicken breast, brown rice, salad w/ small amount of dressing. flax-seed pill, R-ALA

Snack: 1 piece of fruit; Lipo6

early evening: 2nd serving of creatine & glutamine

Dinner (try to not eat after 7:30): whatever the wifey cooks :P seriously, though, 1 dinner this week was Spaghetti made with turkey meat, Ragu sauce, spices, and wheat pasta noodles. salad w/ light dressing. flax-seed pill, R-ALA


Well, that's it. I think I see areas of improvement, and will sure get reamed in other areas. :P

Thanks for the help.

Nothing anyone? Well, let me start. Maybe I should add a shake or two to compensate for the lack of protien with each meal. Also, maybe I should try and reduce the carbs from the evening snack and dinner.

Anything anyone?
BigMal is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!Share on Facebook
Reply With Quote
Old 07-31-2006, 07:32 PM   #6
verbatimreturned
Rank: Lightweight
Experience: 2-3 Years
 
Join Date: Apr 2005
Location: new york
Posts: 1,372
Country:

Gender:
Default

Heres what I would do personally

Thanks for the replies. I figured my diet could be improved. Here is a typical day for me:

Breakfast: 1 Scoop EAS Whey with 6oz fat free milk or 2% milk, 1/2 cup oats or PB sandwich on 1 piece honey wheat bread. Lipo6, creatine, glutamine, R-ALA, multi-vitamin, flax-seed pill

No milk, have eggs instead of whey, keep the 1/2cup oats get rid of the PB sandwhich, take the Lipo-6 30-45 minutes before this meal

Workout: lift or cardio, water during & after.

Have Amino Acids during and then a serving of whey after, or at least SOME type of Pre/during/post workout shake....Heres where you can put creatine serving #2 and Glutamine serving #2

Snack:
lift days: Myoplex orig shake (normally within 30 minutes after lifting)
non-lift days: 1 piece of fruit (banna, pear, orange depends on what I feel like) or 100 Cal pack of wheat thins.

Whole food man......you lack it very much. Chicken...brown rice....orange is good due the the Nangerine (if i spelt that right) how about some broccoli or some other type of green vegetable?

Lunch: 1 piece of fruit, 100 Cal pack wheat thins, grilled chicken breast, brown rice, salad w/ small amount of dressing. flax-seed pill, R-ALA

i would scrape the random piece of fruit, and the 100 cal pack of wheat thins and up the brown rice intake and the salad make sure its Low Fat dressing

Snack: 1 piece of fruit; Lipo6

Instead protein here and other foods

early evening: 2nd serving of creatine & glutamine

Dinner (try to not eat after 7:30): whatever the wifey cooks :P seriously, though, 1 dinner this week was Spaghetti made with turkey meat, Ragu sauce, spices, and wheat pasta noodles. salad w/ light dressing. flax-seed pill, R-ALA

I would motivate her to make some type of protien/fat mean instead of throwing in a carb here see if you can do this type of thing on the weekend perhaps for lunch...better yet take her out for lunch lol?....nothing wrong with eating after 7:30 just dont load up on the carb IMO


Well, that's it. I think I see areas of improvement, and will sure get reamed in other areas. :P

Thanks for the help.

Thats what I would do, everyone else feel free to rip it apart
verbatimreturned is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!Share on Facebook
Reply With Quote
Old 08-01-2006, 05:18 AM   #7
hrdgain81
Rank: Light Heavyweight
Experience: 5-7 Years
 
hrdgain81's Avatar
 
Join Date: Mar 2005
Posts: 3,715

Default

Verb's suggestions look very good to me. The thing I would look out for is being in that much of a deficit for too long. Eventually your body will start to reject what your doing and try to hold on to fat. As you mentioned in your first post, plan cheat meals, and I would take atleast one day a week and eat about 500 cals above maint.

hrdgain81's Sig:I don't do this for my family, my friends, women, accolades, pride, or ego. I do it for me and no one else, its just part of who I am.
hrdgain81 is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!Share on Facebook
Reply With Quote
Old 08-01-2006, 06:17 PM   #8
BigMal
Rank: Member
Experience: 10+ Years
 
Join Date: Jul 2006
Posts: 140
Country:

Gender:
Default

Thanks for the advice. I do need to get more protein in my diet from real meals, as well as more veggies.

Yeah, I have been incorporating cheat meals, mostly on the weekend. I think I'm progressing very well, just looking to speed things up I guess.

Also, how acurate are those scales which give body fat percentages? The scale shows that I'm about 25%, but my abs are starting to show, and I thought body fat had to be lower to achieve that.
BigMal is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!Share on Facebook
Reply With Quote
Old 08-01-2006, 07:16 PM   #9
verbatimreturned
Rank: Lightweight
Experience: 2-3 Years
 
Join Date: Apr 2005
Location: new york
Posts: 1,372
Country:

Gender:
Default

if its calipers it depends on how many points the test was taken, also an error in the math can also be the reason. If its one of those electric ones...well I've never trusted them
verbatimreturned is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!Share on Facebook
Reply With Quote
Old 08-02-2006, 05:04 AM   #10
hrdgain81
Rank: Light Heavyweight
Experience: 5-7 Years
 
hrdgain81's Avatar
 
Join Date: Mar 2005
Posts: 3,715

Default

The electronic ones are usually way off. There are too many variables,they work by sending an current through your feet, and testing the resistance ...
hrdgain81 is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!Share on Facebook
Reply With Quote
Reply

  Bodybuilding Forum - Bodybuilding.net > Bodybuilding Forum > Fat Loss


Currently Active Users Viewing This Thread: 1 (0 members and 1 guests)
 
Thread Tools
Display Modes



All times are GMT -8. The time now is 06:51 PM.


Powered by vBulletin® Version 3.8.7
Copyright ©2000 - 2014, vBulletin Solutions, Inc.