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Some Advice Please

  • 03-12-2007 9:01pm
    #1
    JM MARCONI
    Closed Accounts Posts: 402 ✭✭


    Just looking for some advice please. I have been lifting for about 5 or 6 months now.
    Im 6 2".Age 20. I was 12 stone 10 pounds when I started and now im 14 on the dot.
    Im looking to lose some fat so I can look more defined.
    I have done very little cardio during the 6 months.

    What im wondering is
    1) How many calories do you think I should take in? Im currently eating about 3 to 4 thousand as day.

    2) What would be the best way to go about burning fat and maintaining as much muscle possible

    3) Diet? Should I cut out carbs for quicker results?

    Thanks


Comments

  • #2
    Hanley
    Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    "3 to 4 thousand" is quite a big variance.

    When I was roughly your weight I leaned down well on 2,700kcals per day, split 40/30/30% protein/carbs/fat.

    Works out to about 270g protein, 200g carbs and 90g of fat.

    I did no cardio and was still taking my weight down .75-1kg per week. And that was with not alot of fat to lose. Probably went from 16-17%->10-12%


  • #3
    JM MARCONI
    Closed Accounts Posts: 402 ✭✭JM MARCONI


    Ok thanks Hanley.
    Sorry i meant 3.5 to 4 thousand.
    So just keep lifting heavy and cut down the calories?
    Would doing some cardio after weights speed up the whole process.


  • #4
    Colm_OReilly
    Registered Users, Registered Users 2 Posts: 3,577 ✭✭✭Colm_OReilly


    You could always throw in a few Metcon workouts instead of monostructural cardio. Short, anaerobic workouts can reduce your fat without the muscle wasting effects of long distance anaerobic work.

    If you want to do weighted metcon, try Fran, Elizabeth, Diane, Nanacya

    http://www.crossfit.com/cf-info/faq.html#WOD0

    If you'd prefer monstructural cardio, do sprint work, rather than steady state running.


  • #5
    EileenG
    Registered Users, Registered Users 2 Posts: 5,775 ✭✭✭EileenG


    14 calories per pound of lean mass is a good cutting level. This should enable you to drop bodyfat and still have a little leeway for an occasional cheat/refeed meal.

    If you are very young, or do manual work, you can increase this.


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