Need Help to lower BF%

[BlackWinterDay]

get the flu...it helped me lose 15lbs.

[hrpiii]

Originally Posted by BlackWinterDay

get the flu...it helped me lose 15lbs.

that's cheating!

[RJSMuscle]

Originally Posted by hrpiii

no, drop the creatine.

If you want, I'll get you to 8% bf, but you have to listen

A lot of kids, newbs on here, so take that into consideration. You might want to lean toward more vets here and what they offer. But again, your life, your in control, you do as you feel you need to. But trying to combine different 'diets' and plans do not work.

Mitch, I might have to challenge you a little on the soy comment to. I've read a few articles recently that shows soy doesn't promote as much estrogen as once believed.

Drop the calories. At 195lbs, taking in 3k calories will not get you leaner, but bigger. You really need to be in the 1,800 range to lose weight, but start at about 2k and drop it over a couple of weeks. This way, you will not all of a sudden feel like you are "STARVING".

work for this
1990 calories per day.
177 grams of protein per day.
236 grams of carbs per day.
38 grams of fat per day.

this will get you started for a few weeks, then drop them down under 1,900 calories. You want to drop the calories from the carbs and gradually pick up the protien and fats. When you get to 1,800 calories, try and keep the protein around 200-230, carbs 100-150, fats 50-60gm.

Then stop wearing a belt and go buy some pants that fit.

going to start with this Monday next week

Going to track my progress and post results here


thanks everyone

[Gill]

Originally Posted by mitch

work for this
1990 calories per day.
177 grams of protein per day.
236 grams of carbs per day.
38 grams of fat per day.

Hey Mitch, did you mean to say 136 grams of carbs per day?

EDIT: And good luck to you, RJS!

[lostboyrufio]

Originally Posted by Gill

Hey Mitch, did you mean to say 136 grams of carbs per day?

EDIT: And good luck to you, RJS!

Nope, I'm pretty sure he meant 236.

1990 Calories
177 gP x 4cal = 708 cal
236 gC x 4cal = 944 cal
38 gF x 9cal = 342 cal
Total = 1994 cal

[Gill]

I see. I just thought it was strange that the carbs drop by ~100grams from phase one to phase two.

But I understand the initial flux of carbs in order to help keep him energized and motiviated during those trying first few gym sessions. Makes perfect sense. Obviously, I'm not a numbers person, lol.

[RJSMuscle]

dropping 1000 calories a day will be tough, so I guess the higher carb number in the beginning is until I adjust to the lower intake.

[RyanLRams]

DON"T drop 1000 calories overnight. Start off with a couple of hundred calories for the first week or so and then, drop another hundred. You want to gradually lower your calories or your body will go into starvation mode and start to store fat, which is not what you want. If your really actice, maybe it's not necessary to drop so many calories in your diet. why not just drop 200-300 and see what that does for you.

[RJSMuscle]

I'm working my way down from 3000 cal a
day
20% fat
40% protein
40% carbs

this week I went down to 2500 cal
15% fat
45% protein
40% carb

I'm going to try and lower the carbs a bit and increase the protein for my goal of 1800 cal

I'm planning on reducing the cal intake gradually over the next month or so

[CubanChick]

the 1900 range sounds good.. and is manageable - you shouldn't feel hungry. I started at 1900 and did well on it for about 2 weeks dropped 4 pounds or so and 2% BF, make sure to get in about 16oz of water about 20 -30 minutes before you eat to fill you up also. Make sure you eat right, train hard and get plenty of rest. Your body will thank you.

[RJSMuscle]

I've always had a clean diet being a vegeta

Never drink soda, alcohol, or eat junk food.

When I started my vegetarianism over 10 years ago I went 100% Raw food for the first 2 years, I ate nothing cooked and only ate fruit and drank a lot of freshly juiced vegetables.

I still eat a lot of fruit and vege juice is my pre-workout drink.

So eating clean for me is not a problem

[RJSMuscle]

calories are down to 2000 now with about 50% protein 35% carbs 15% fat and I'm always hungry.

help

[Gill]

How's your fiber intake? Fiber plays an important role in slowing digestion therefore helping you feel full longer.

As well, you should consider going back to 40/40 for protein and carbs. The carbs will help fill you up longer as well.