Reducing bodyfat

JMCD

Hows it going? Im just looking for some advice. I am curently doing the Starting Strength programmeas some of use might know which is going great and I can really see improvements in myself.

But Im basically also trying to reduce my body fat percentage.I have looked into how to go about doing it and from what Ive read my diet should be a high protein low carb one......correct me if im wrong.

But the problem is I am quite an active person, I work in the construction industry then hit the gym after work on Mon,Wed and Friday and have training for G.A.A or soccer on Tuesday and Thursday with a match at the week-end. So I was wondering could I really afford to lower my carb intake considering how active I am?

TBH I dont have a scientific approach to work out my daily carb intake or that, but throughout the way I would have a wholemeal brown bread sandwich and fruit to keep me going aswell as starting the day with a bowl of porridge and honey and meat and 2 veg dinner to give me the energy I need. Also when I have training on Tuesday and Thursday I have pasta and chicken.Is that okay?

Basically Im just wondering if what I am doing is right/wrong in order to achieve my goal of reducing bf% and if not what changes can I make to help me achieve what I want?

Thanks a bunch!

celestial

JMCD wrote: »

Hows it going? Im just looking for some advice. I am curently doing the Starting Strength programmeas some of use might know which is going great and I can really see improvements in myself.

But Im basically also trying to reduce my body fat percentage.I have looked into how to go about doing it and from what Ive read my diet should be a high protein low carb one......correct me if im wrong.

But the problem is I am quite an active person, I work in the construction industry then hit the gym after work on Mon,Wed and Friday and have training for G.A.A or soccer on Tuesday and Thursday with a match at the week-end. So I was wondering could I really afford to lower my carb intake considering how active I am?

TBH I dont have a scientific approach to work out my daily carb intake or that, but throughout the way I would have a wholemeal brown bread sandwich and fruit to keep me going aswell as starting the day with a bowl of porridge and honey and meat and 2 veg dinner to give me the energy I need. Also when I have training on Tuesday and Thursday I have pasta and chicken.Is that okay?

Basically Im just wondering if what I am doing is right/wrong in order to achieve my goal of reducing bf% and if not what changes can I make to help me achieve what I want?

Thanks a bunch!

Hello there,

What are your stats? Height, weight, bf percentage etc etc? How much fat do you want/think you need to lose?

You are obviously very active both during the day and in the evenings, but what about weekends? Are you lashing back pints and eating junk then? If your current lifestyle isn't working for you, it's all about watching the finer details usually. For example, it is likely that you are eating as much as you are burning off, which generally speaking will have you staying at your current body fat levels. You may need to change or tweak things a little, so post up your current diet. Could be that you need to eat a little less, or cut out certain things to kick start your results.

JMCD

celestial wrote: »

Hello there,

What are your stats? Height, weight, bf percentage etc etc? How much fat do you want/think you need to lose?

You are obviously very active both during the day and in the evenings, but what about weekends? Are you lashing back pints and eating junk then? If your current lifestyle isn't working for you, it's all about watching the finer details usually. For example, it is likely that you are eating as much as you are burning off, which generally speaking will have you staying at your current body fat levels. You may need to change or tweak things a little, so post up your current diet. Could be that you need to eat a little less, or cut out certain things to kick start your results.

Hi celestial.....thanks for taking time out for replying.

My stats are height 6"1. Im 14 stone 9 pounds.Last time I checked body fat percentage was 24 percent which is quite high altough I think that is after dropping because people have said I have lost weight due to my workouts. I aint going to lie the main reason I want to reduce bf is for myself, so I feel good and look good.And to also improve my performance in sports:rolleyes:


Yea I do tend to have a skinful at the w ends okay although I am trying to cut back.

As regards the diet I think thats where I fall because of how active I am I have always tended to eat a lot of carbs because My thinking has always been to stock up on them for energy if you can understand that. And have always thought that carbs were the most important part of your diet probably due to the fact of the way we were taught in school in regards the food pyramid and that.

So seen as I am so active what would be the best way for me to still get enough carbs in me for energy but to also drop weight? Or can you do such a thing? What would you recommend??

Thanks in advance.

celestial

JMCD wrote: »

Hi celestial.....thanks for taking time out for replying.

My stats are height 6"1. Im 14 stone 9 pounds.Last time I checked body fat percentage was 24 percent which is quite high altough I think that is after dropping because people have said I have lost weight due to my workouts. I aint going to lie the main reason I want to reduce bf is for myself, so I feel good and look good.And to also improve my performance in sports:rolleyes:


Yea I do tend to have a skinful at the w ends okay although I am trying to cut back.

As regards the diet I think thats where I fall because of how active I am I have always tended to eat a lot of carbs because My thinking has always been to stock up on them for energy if you can understand that. And have always thought that carbs were the most important part of your diet probably due to the fact of the way we were taught in school in regards the food pyramid and that.

So seen as I am so active what would be the best way for me to still get enough carbs in me for energy but to also drop weight? Or can you do such a thing? What would you recommend??

Thanks in advance.

Yep, I think that since you are very active, it is likely diet that you need to look at. Post up a typical day's eating and drinking during the week, and a day at the weekend (day after drinking). The food pyramid has a lot to answer for I think, with its reliance on carbs as the main source of fuel.

You say you eat pasta and bread - make sure both are wholegrain. Also consider replacing them with lots of veg. Essentially, you want to tilt the balance of your diet in favour of protein and non-starchy carbs. You may also need to restrict portion size. What I am saying is that you might need to look closer at what you are eating, and how much.

But post up those diets for two days and we can take a look at specifics!

Colm_OReilly

Post your daily diet for critique.

At a guess I'd say you're eating big rolls for lunch, maybe with a Mars bar and a can of coke?

You can get more energy from fat than carbs, and fat doesn't make you fat (shocking, I know)

JMCD

Colm_OReilly wrote: »

At a guess I'd say you're eating big rolls for lunch, maybe with a Mars bar and a can of coke?

:D No colm I dont actually.........just as a matter of interest why do you think that??

Ok my average daily diet looks like this.........

Breakfast-Porridge and Honey

Before I start work I have a cup of tea and a brown whole meal bread sandwich with some sort of filling.Today it was spicy chicken fillet coleslaw and cheese.

10 am-I would have a cup of tea and a sandwich(the same as above)

Around mid day I eat some fruit like an apple or orange.

1pm- Again more tea, natural yoghurt today I had just a chicken fillet but on other days I would have maybe a tin of mackrel/tuna and a bit more fruit.

3pm-If im feeling hungry I try to have an apple or something although today I did have a small bar of chocolate..milky way I think.

Then at home for my dinner I usually have a meat and two veg type dinner.

Before the gym I would have 2 bananas and a pint or 2 of water.

And after the gym I would maybe have eggs(scrambled or boiled) or tuna and a slice of bread and a pint of milk.

Thats it really.......the odd biscuit with the cup of tea aswell.......

Thanks for the input so far guys........much appreciated:)

celestial

JMCD wrote: »

:D No colm I dont actually.........just as a matter of interest why do you think that??

Ok my average daily diet looks like this.........

Breakfast-Porridge and Honey

Before I start work I have a cup of tea and a brown whole meal bread sandwich with some sort of filling.Today it was spicy chicken fillet coleslaw and cheese.

10 am-I would have a cup of tea and a sandwich(the same as above)

Around mid day I eat some fruit like an apple or orange.

1pm- Again more tea, natural yoghurt today I had just a chicken fillet but on other days I would have maybe a tin of mackrel/tuna and a bit more fruit.

3pm-If im feeling hungry I try to have an apple or something although today I did have a small bar of chocolate..milky way I think.

Then at home for my dinner I usually have a meat and two veg type dinner.

Before the gym I would have 2 bananas and a pint or 2 of water.

And after the gym I would maybe have eggs(scrambled or boiled) or tuna and a slice of bread and a pint of milk.

Thats it really.......the odd biscuit with the cup of tea aswell.......

Thanks for the input so far guys........much appreciated:)

Hey dude,

Your breakfast is spot on - perfect food for an empty stomach.

Now, I don't know anyone who has lunch (your sandwich with chicken) in the morning before they even start work:) Or indeed anyone who has another sandwich at 10 am, or any sandwich at that time.

By the way, you are having 9 meals per day with the odd biscuit, as you say. Don't ya think that's a lot of food? I know you have a physical job, but you're not in the army dude!!

How about:

Get up have porridge and honey
Mid-morning: banana, tea, plain yoghurt
Lunch time: plenty of veg and meat
Mid-afternoon: you don't need me to tell you to leave out chocolate/all that junk, but I've said it anyway. Yes to the fruit though (1 piece) You could also have some nuts. Throw in another plain yoghurt if you're hungry enough.
Pre-gym: Bananas are good.
Post-gym: Good, but watch your bread intake. Keep it to two slices wholemeal or so.

How does that sound? Try it and see. To be honest I really believe that most people think they need more food that they actually do. Don't ever go hungry, and if you are, eat more of the veg, proteins, plain yoghurt, small amounts of fruit. For me, looking at what you've posted - you're just eating too much for fat loss.

Colm_OReilly

Well that's why I and everyone else ate when I used to work on site, that's all!

You're eating a helluva lot of bread dude, cut this down (or out completely). Like Mr. T said, get some nuts. Snack on these instead of the sambos.

As crazy as it sounds you might want to reduce your fruit intake. I don't see the need for two bananas at a go before the workout.

Are you putting sugar in your tea? If so, there's another culprit.

JMCD

Cheers guys, both of use been a great help so far. In regards to being hungry n hour after a bowl of porridge I know its strange but I do be hungry. Was looking into it and maybe I could be dehydrated?

Im going to try that diet that You recommend celestial and see how it goes.....but nuts?? What kind?

I know Colm but im trying to break the mould!! And make positive changes to the diet before its to late:)

I am trying to cut back on the bread alright. You say there aint no need for the two bananas where as celestial says its good...what do you think is a good pre workout meal?

Yea I do.....3.5!!!!!! Trying to cut back on that aswell.

Thanks for all the advice so far lads...has been great. Hope use dont mind me asking what might seem like stupid questions. Any more tips or info feel free to throw them my way! They would be greatly recieved!


Oh and before I go......in around 2 months what would be a safe amount of body fat percentage to drop??

Thanks:)

cavanmaniac

OP, someone will correct me if I'm wrong but nuts are a good source of protein and the 'healthy fats' that you need to add to your diet. This doesn't mean you eat salty bags of peanuts though, go for the plain unsalted varieties. Cashew nuts, pistachios are my personal faves although nut mixtures with brazil, hazel nuts and others are nice enough too. Most supermarkets stock these now. You should watch your intake as even though they are high in healthy fat, they're still high in fat. I limit myself to about 25 kernels (a decent handful) every day.

Bananas are a great fruit but they're quite carby. With the porridge and amount of bread you're eating you're already getting loads if not too much carbs. I'd cut down drastically on the bread and eat one banana immediately following your workout when your body really needs some quick carbs to begin repairing itself after the stress of the workout.

You do need SOME carbs before a workout depending on how much you're doing, but the established wisdom seems to be to only have carb-based meals following a workout.

If I'm wrong anywhere in there, somebody will correct me I'm sure!