having body fat loss trouble...

[brody13]

Anyone have any tips on how to get from 11% down to the single digets? I didnt have any trouble going for 13-14% down to 11, but i dont feel like ive made any progress this week.

[Iron_Gook]

Re: having body fat loss trouble...

You need to post up your diet... what are you eating? How much cardio are you getting in per week?

IG

[supasaiyan99]

Re: having body fat loss trouble...

It's tough. Just stick at it. I'm having the same problem. It's been 4 months and I've only lost like 3% bodyfat but I've lost 18lbs!!! My arms are still 16" so it's not all muscle that I've lost.

[T-Man007]

Re: having body fat loss trouble...

You can't jusdge on a week to week basis and here's why. Lets say, ofr round numbers, you weigh 200 lbs and you are 12% BF. You want to be 8%. Well, that's a 4% drop, or better explained, a loss of 8 pounds of just fat. Now, I don't know too many people that lose just fat because they usually take it off too quickly and they lose some mucle. So, let's make the target weight to lose 10 pounds. Now, in my experience, it's much easier to set a goal of 1 pound per week. This is very easy to do and some weeks you will exceed it. As apposed to setting a goal of 2 lbs a weeks and missing the mark some weeks. Also, at one pound a week your visual results are going to come a little slower. The reason is, the 200 pound guy who loses 1 lb a week is only losing 1/2 of a %. But, over 8-10 weeks, you will be down to that 8%. There will be some weeks you just don't lose. You might of eaten too much sodium so you are holding more water, you might have eaten too many cals or might not have done enough cardio. Leaning out requires more discipline than bulking up IMO. The reason is you have to be consistant with leaning out, but as long as you eat your butt off and train like an animal bulking is going to take place.

[trip]

Re: having body fat loss trouble...

ditto t

it's good you are at 11

it's an issue of consistency and time like t said, and finding the right diet and routine, which is trial and error that can get you there

[brody13]

Re: having body fat loss trouble...

You can't jusdge on a week to week basis and here's why. Lets say, ofr round numbers, you weigh 200 lbs and you are 12% BF. You want to be 8%. Well, that's a 4% drop, or better explained, a loss of 8 pounds of just fat. Now, I don't know too many people that lose just fat because they usually take it off too quickly and they lose some mucle. So, let's make the target weight to lose 10 pounds. Now, in my experience, it's much easier to set a goal of 1 pound per week. This is very easy to do and some weeks you will exceed it. As apposed to setting a goal of 2 lbs a weeks and missing the mark some weeks. Also, at one pound a week your visual results are going to come a little slower. The reason is, the 200 pound guy who loses 1 lb a week is only losing 1/2 of a %. But, over 8-10 weeks, you will be down to that 8%. There will be some weeks you just don't lose. You might of eaten too much sodium so you are holding more water, you might have eaten too many cals or might not have done enough cardio. Leaning out requires more discipline than bulking up IMO. The reason is you have to be consistant with leaning out, but as long as you eat your butt off and train like an animal bulking is going to take place.

Yea, I read a post of your before saying shot for 1 pound a week,so that what I have been going for. I would say in the 4 weeks I have lost a total of 8 pounds. This weight includes fat, water, and getting off creatine mono. I feel I have lost maybe 4 pounds of fat and no muscle, because according to my progress pics and looking in the mirror I feel like my chest has filled out more and Ive kept or gained some strength. I guess your right though, I'll just stick to my 2500-3000 clean calories and running/playing basketball every day and it will come around i guess.

[a-bomb83]

Re: having body fat loss trouble...

t-man said "target weight loss" lmao. sounds like you've been watching a lil too much celebrity fit club, ha!

what are you eating? that would be a good start. i'd say, just to be breif, ditch any and all dairy, and shoot for protein/fat meals, no carbs. NONE! the fat you provide yourself will an ample source of fuel and energy. do that 6 days per week then have a carb up day consisting of 300-500g of carbs. also, NO sugar whatsoever. i think that with maybe a good eca stack would help over the course of 6-8 weeks.

[brody13]

Re: having body fat loss trouble...

I guess I'll you guys what do you think works best for yourself for droping BF as quick as possible, I'm really willing to try anything at this point. You dont have to write a big thing either (unless you want), a good example would be like 2000 cals, 30 mins cardio a day, no carbs after 4 or somehting like that. Here is what I am working with so you know what my day looks like (Ill do the best I can, this is all memory).

First off my sleep scedule has been off, as you can see im still up at 4;30, but im trying to fix this. I get up around 2 and usually take a shower then eat something consisting of a protein shake with 40g protein (cytosport whey) and like a banana or whatever is lying around, then a couple hours later Ill eat something again, today i went to sonnys and get the salad bar with a side of turkey. I usually eat like 3 egg whites there and a salad with alot ham and a little chesse and ranch for flavor. I also had a subway chicken teriyaki sub at 10 for my third meal, then for a snack about 2 hours ago i had like 10 prunes and some milk. I generally drink 1/2 a gallon of milk a day and about the same amout of water. Anyways, im willing to change anything you guys think i should to get my BF down, just lemme know what the best diet plan would be, cause right now im just shoting for low fat. Im just pissed that my last 2 weeks have shown no progress. I am also working out 3 days a week as of now doing full body, doing the squat routine fuzo posted up a while ago to get my squats up, as of now its working... gone from 225x20 to 250x20. Just anything you got post it up, help me out! Thanks.

[brody13]

Re: having body fat loss trouble...

bump ^^^^ little help please

[supasaiyan99]

Re: having body fat loss trouble...

Stop drinking milk. Do not eat dairy at all and cut your calories. I stopped counting my calories a long time ago, now I just eat 1/2 of what I used to eat. For example, instead of eating a 12" sub I get a 6" sub and I order one of the 8 grams of fat or less subs. Anyways boost up your cardio. I do 3 days a week of cardio for 1hr. and 2 days at 30 to 45 minutes depending on how much time I have. I did what BigMikey said which is to use the treadmill and raise it to an incline of 15 or whatever the max the machine can go up to. I raise the speed to 4.0mph or sometimes 4.5mph if I feel really good. I burn between 1000 and 1100 calories per session depending on the speed I set it at. At 4.5mph I burn about 1130 calories in 1hr. In 30 minutes it's usually between 550 and 600 calories. You will lose fat and muscle. I do this while taking Ephedrine HCL and Lipo-6. I started this back on March 13th and so far i've lost 14lbs and about 2.5% to 3% bodyfat.

[brody13]

Re: having body fat loss trouble...

Why no milk? I only drink fat free, is that ok?

[youngN]

Re: having body fat loss trouble...

i honestly dont think dairy products are bad for u, i mean if u drink fat free milk in ur protein shakes then fine, but i mean being ur friend brody u drink a gallon of milk in two days haha, id say limit it to only ur protein shakes, and if ur goin dairy with anythin else make it fat free (fat free cottage cheese and cheese). Of course step up the cardio too, the transition from 10% to single digits is difficult, I never reached that goal...but i plan on reachin it soon