Need Help to lower BF%

[RJSMuscle]

Hey guys/gals

Current stats
43 years old
Male
5'10"
195lbs
20BF

I'd like to get my BF down to between 10-15%.

Tell me if what I'm doing will help

Diet
Vegan
eat 3000 cal/day
20% fats (good fats)
40% protein
40% carbs (mostly low GI)
2-3 liters of water/day
NO junk food or booze

Weight Train
3 day/split routine M,W,F
4 sets of 8 last set the heaviest
3-4 exercises per body part


Cardio
45 min on tred mill first thing in the morning on non-training days, T,T,S
low impact 65%-70% HR
3 days a week

Sunday rest

Good ? Bad ? Ugly ?

[hrpiii]

drop the calories to 1900-2000. Then calculate your protein/carbs/fat

[RJSMuscle]

Originally Posted by hrpiii

drop the calories to 1900-2000. Then calculate your protein/carbs/fat

still at 20/40/40 ?

[DinkyNinja1]

With regards to your question

I manage to keep my B/F% at around 12% by eating the 20/40/40 percentages and eating around 1900 calories a day. The running in the morning's good as you probably know you burn off more calories if you do your exercise as soon as you wake up.

I also find that doing a martial art is really good for losing fat as it works every part of you body. I do Muay Thai and find that the cardio exercises in it are so good at burning calories and getting into a martial art seriously will push you to eat only certain foods at certain times.

If you read up on how to prepare for a Muay Thai competition and roughly follow that plan you should have no problem losing some more B/F

[mitchcumstein]

What exactly is Vegan? does it mean you eat alot of Soy products cause if so, good luck getting lean.

[Noir]

Originally Posted by mitchcumstein

What exactly is Vegan? does it mean you eat alot of Soy products cause if so, good luck getting lean.

No anmial products at all. I think not even honey cause it comes from bees...?

[RyanLRams]

Noir has got it right, A Vegan doesn't eat or drink ANYthing that comes from animals.

Veganism - Wikipedia, the free encyclopedia

[mitchcumstein]

Originally Posted by RyanLRams

Noir has got it right, A Vegan doesn't eat or drink ANYthing that comes from animals.

Veganism - Wikipedia, the free encyclopedia

Thats what i figured and why i asked about soy. I figured thats where they would try and get their protien from and why i said good luck. Soy promotes excess estrogen and thats not a very condusive environment for getting lean. Vegetarians tend to be skinny/fat.

[RJSMuscle]

I don't eat animal products however I made an exception for WHEY protein.

I switched to WHEY to reduce my Soy intake and WHEY is way better anyway.

Right now I'm on a 3000 cal day, loosing 1000cal a day should work

I'm going to start at the end of March to give me a couple of months to get leaner for summer

[RJSMuscle]

Should I still use a Creatine product while trying to cut ?

[Noir]

Doesn't whey come from cows milk and therefore would be an anmial products.....?

edit: woops just read your above post nvm

[Gill]

Which is why he said he made an exception

[RyanLRams]

I don't think there is an issue whatsoever with using creatine while cutting. Other than some water retention, you'll be fine.

This is pure educated speculation.

[hrpiii]

Originally Posted by RJSMuscle

Should I still use a Creatine product while trying to cut ?

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.

[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.

excellent thanks

numbers is what I was looking for, this helps a lot


I'd have to challenge the Soy comment as well. From what I've read on the subject, you'd have to be eating a abnormal amount of soy every day to have any negative effects.

I do realize however that Soy has a much lower BV count so thats why I switched to WHEY as my main source.

[mitchcumstein]

Well id say as a vegetarian youre gonna have to get an abnormal amount of protein thru supplementation cause you certainly arent gonna get 300g a day from vegetables. And for every positive soy study you guys can post i can post 2 negatives. But thats neither here nor there since youre not using it.

[hrpiii]

Originally Posted by mitchcumstein

Well id say as a vegetarian youre gonna have to get an abnormal amount of protein thru supplementation cause you certainly arent gonna get 300g a day from vegetables. And for every positive soy study you guys can post i can post 2 negatives. But thats neither here nor there since youre not using it.

I still love you man... RJ, this guy knows his stuff too, great guy!!!

[mitchcumstein]

Originally Posted by hrpiii

I still love you man... RJ, this guy knows his stuff too, great guy!!!

Same at ya.

On a much lighter note I even read an article that says too much soy turns guys gay.

[hrpiii]

Originally Posted by mitchcumstein

Same at ya.

On a much lighter note I even read an article that says too much soy turns guys gay.

just the tip....lol