Need help burning the last bit of BF.

WolfForager · 05-02-2009 3:21pm #1

By the last bit i mean "the last bit to my personal goal".

Anywho, a month before xmas i stopped eating choco, crisps, sweets in general really. No soft drinks, i drank a bit of alchohol on stevens day and new years but that was about it and nothing since then. This was all to drop from 12.6% BF to 5-6%. In the second week of January i was down to 9%, and i still am, and that is where the problem lies. It hasn't budged in the last 3 weeks so i assume i'm gonna have to cut/replace more out of my diet.

The average daily eating plan for me is:

7.30 - Muselsi (Sometimes with an egg)

11.00 - Whole grain roll with a 1/2 breast of chicken.

12.30 - Yet another Whole grain roll with a 1/2 chicken breast.

16.00 - A few slice of homemade brownbread.

18.30 - Dinner usually consisting of chicken/beef with Pasta/Basmati Rice/Potatoes and a side order of veg.

And then during the night i'd either snack on nuts or more brown bread.

I work out 3 days a week, 2 split session with a protein shake and then one full body with 2 protein shakes. (Whey)

The one thing i guarantee your all gonna say is "Drop the bread", but i really don't see an alternative and please don't say salad because i'd rather cut off my arm lol.

If you need to know my workout "regime" let me know and i'll post it.

Cheers.

Pugsley · 05-02-2009 3:32pm

Could try replacing meusli with porridge? Meusli is seriously calorie dense, even the stuff without added sugar.

WolfForager · 05-02-2009 3:42pm

Only problem i find with porridge is that every week or so i have to up the amount of sugar i put into it, then i just end up reverting back to muesli :P But i suppose going on cycles of it would be better than nothing!

corkcomp · 05-02-2009 4:12pm

it could be as simple as you are just taking in too many calories .. I know its good not to go very long periods without eating but do you really need another roll 90 minutes after eating one? You could try spacing some meals out a little which might mean one roll less per day or something like that .. Wholegrains are good but unless you are doing a fair bit of cardio you prob wont drop BF ...

petethebrick · 05-02-2009 4:16pm

Try Weetabix with fruit/skimmed milk for brekkie. I have it with kiwi every day and it's filling and gives you an energy boost starting the day. Eat fruit or some thing other than bread for evening snacks as well

WolfForager · 05-02-2009 4:20pm

corkcomp wrote: »

it could be as simple as you are just taking in too many calories .. I know its good not to go very long periods without eating but do you really need another roll 90 minutes after eating one? You could try spacing some meals out a little which might mean one roll less per day or something like that .. Wholegrains are good but unless you are doing a fair bit of cardio you prob wont drop BF ...

I'm a very hungry person, i'll be starving before the first roll and for the second roll i'd be fairly hungry, if i skipped one i'd have a blinding headache by the end of the day. I would space them out but eating in class is frowned upon :P

Mr. Incognito · 05-02-2009 4:25pm

You're going to have to cut down on the two rolls. I'm a hungry person is a bit tame to be honest. You're eating your big meal far too late in the day.

Try Weetabix for Brekfast. Move your "dinner" to 12 or one, i.e a carvery with chicken and mash or that and then eat light in the evenings.

What time to do you work out?

If it's in the evenings after your evening meal you are only burning the calories from the meal, if you have your substantial mean earlier in the day you are going to be burning more budyfat later in the day when you work out.

WolfForager · 05-02-2009 4:29pm

I'm in school until 6 so that rules out having my dinner at one.

I work out at around 6.15 pretty much on an empty stomach, then have my dinner when i get home.

I really should also mention that i'm aiming to put on lean muscle. I'm currently 71-72 KG, and want to go to 78ish. It's gonna take a year if not more i know so don't think i'm some idiot who thinks he'll put on 7kg of muscle over night :P

jayoo · 05-02-2009 4:37pm

Way to much bread, and with this bread comes way to many simple carbs.
and 10% body fat = good defined 6 pack, 6% = professional bodybuilder level :eek: , i think you need to review your bodyfat calculating methods

.

WolfForager · 05-02-2009 4:56pm

Tbh i only use the handheld electrical one lying around in the gym... Might not be the most accurate thing but it gives a good indication, last time it said i was 9.3, i have a 4 pack, i still have quite a bit of lower ab fat.

05-02-2009 5:05pm

Too many carbs by the looks of things.

Why don't you have one small potato with your dinner instead and eat loads of broccoli (green veg) with your chicken at dinner and substitute the bread for fruit/nuts/tuna/chicken breast and drink milk! It's a great little meal! Some people can cut drinking milk, others can't. Mix and match. If you make the first changes, I reckon you will drop your body fat again and also up the intensity of your workouts - interval cardio etc.

Also, if you are going to bulk - do it properly. Don't do a half assed job on it and likewise if you are going to cut.

WolfForager · 05-02-2009 5:11pm

Deleted User wrote: »

Too many carbs by the looks of things.

Why don't you have one small potato with your dinner instead and eat loads of broccoli (green veg) with your chicken at dinner and substitute the bread for fruit/nuts/tuna/chicken breast and drink milk! It's a great little meal! Some people can cut drinking milk, others can't. Mix and match. If you make the first changes, I reckon you will drop your body fat again and also up the intensity of your workouts - interval cardio etc.

Also, if you are going to bulk - do it properly. Don't do a half assed job on it and likewise if you are going to cut.

The single spud and veg sounds good, i'll give that a shot, i'll bring in some fruit instead of one of the rolls and see where that gets me in 3 weeks or so.

Bulking up properly seems to entail putting on weight but having 1/4 of it being fat, that's the one thing i'm looking to avoid.

jayoo · 05-02-2009 5:19pm

man if you could throw the occasional session of prefueled cardio into the mix it could really shake things up

05-02-2009 5:28pm

WolfForager wrote: »

The single spud and veg sounds good, i'll give that a shot, i'll bring in some fruit instead of one of the rolls and see where that gets me in 3 weeks or so.

Bulking up properly seems to entail putting on weight but having 1/4 of it being fat, that's the one thing i'm looking to avoid.

98% of people who bulk in this country just eat crap and look to get huge (read: fat) and they take in more than they burn (calorie surplus), the general rule of thumb is to eat clean but frequently. I'm sure the others here can add their thoughts too

G'luck

Gangsta · 05-02-2009 5:36pm

You could try animal cuts, seems to get rave reviews on bb.com and its users too.

05-02-2009 5:39pm

Gangsta wrote: »

You could try animal cuts, seems to get rave reviews on bb.com and its users too.

Or he could try eating properly?

WolfForager · 05-02-2009 5:53pm

jayoo wrote: »

man if you could throw the occasional session of prefueled cardio into the mix it could really shake things up

I do 2 sessions of TKD a week and GAA should be starting up soon, which will be non stop heart breaking cardio for a month.

accensi0n · 05-02-2009 6:14pm

WolfForager wrote: »

I do 2 sessions of TKD a week and GAA should be starting up soon, which will be non stop heart breaking cardio for a month.

Think he means before eating?.. As in going for a run/cycle before breaky.

WolfForager · 05-02-2009 6:17pm

Ah i see, i don't do any of that. I find it impossible to go for a run unless i'm pushed, so that's why if i quit sports i'd be a fat mess in a few months.

jayoo · 05-02-2009 6:47pm

it is very effective but bloody hard to get out off bed when its raining outside.

for example if the average person had a maintaince calorie intake of 2500 calories, and they wanted to shed some body fat. they decided to create a 500 calorie deficet each day resulting in 3500 calories a week which is the amount thats in a pound of fat.

now if that person was to create the -500 calories throughout the whole day his body would be in a constant state of stress and would be in a catobolic state for long periods of time, we must remember your body does not want you to have a 6pack, it wants to have food stored in fat, so if your constantly losing fat your body gets bit freaked out, it doesnt realise that you can end your mini famine at will, so it will slow down your metobolism in a bid to save calories.

now if on the other hand you burnt 500 calories in the morning in a pretty intense session that would create the deficet and then you could almost eat at your maintance level or even slightly above it.

well thats kinda my random logic

:D:confused:

so think bout it and destroy at will

Need help burning the last bit of BF.

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