Specifics to getting a lean body

amanonamission

I would like if one of the experts here could outline what it takes to not only lose weight but to get in shape, great shape im talking here like 7-8% bodyfat for men and have a good amount of muscle.

I have a fair idea on how to get into this type of shape and ill outline what I think you need to do but others may want to add some stuff.

I believe for a man to get to single digit bodyfat he will need to change his lifestyle to make this happen, most people are willing to do what it takes regarding gym time because it takes a minimum amount of time. 1 hour a day even less of intense exercise is usually enough to make these changes however the most important factor is diet.And your diet is something that takes 24 hours a day 7 days a week and you must at least stick to it 90% of the time to achieve this upper limit result.

Now most people are either unwilling to do this or they are willing but don't know what eating to get into great shape really means

1. You must eat frequent meals throughout the day, 5 to 6 meals without exception

2. you must have protein in every meal and your total daily requirments should be 1 g per pound of lean body weight

3.You should have veg in as much meals as possible, while a low carb diet is good for losing weight you should still eat fibrous carbs such as vegetables , they are important for health and carbs help transport nutrients into the blood stream,veg is also a very low glycemic carb.

4. You can have sugary and starchy carbs during and after your intense workout, sugary carbs mixed with whey protein will improve performance and intensity during your workout and will also along with starchy carbs will help with recovery post workout. There may be times during a plateau that you may want to even cut these carbs but this should be only for a certain amount of time.

5.make sure you include good fats such as fish oil in most meals, these fats are important for testosterone production and cell function. You can leave them out post workout though as they slow down the absorbtion of nutrients

6.Ditch old bodybuilding splits, they lead to over training and muscle imbalances. Instead of focusing on bodyparts focus on movements

Thats it for now , if anyone else feels I have misse anything please add it in

cardio,shoot me

amanonamission wrote: »

1. You must eat frequent meals throughout the day, 5 to 6 meals without exception

Bollox.

amanonamission

cardio,shoot me wrote: »

Bollox.

What makes you say that, and couldn't you phrase your opinions a bit better

cardio,shoot me

you dont have to eat 5-6 meals a day, its just not true.

amanonamission

To lose weight initially you may not have to but to get that the level im suggesting, it helps alot. Ill admit frequent feedings is geared more specifically towards building muscle

cardio,shoot me

you could get to to 8% easily on 3 meals a day imo. Frequent meals is mainly to supress your appetite iirc

amanonamission

The thing is most people eat frequently anyway and not realise it for example

7.30 breakfast
10.00 small break at work
12.30 lunch break
5.00 dinner
9.00 snack

gnolan

cardio,shoot me wrote: »

Frequent meals is mainly to supress your appetite iirc

And greater metabolic rate. I wouldn't be so quick to dismiss 5-6 meals a day as 'bollox'. In fact, it makes considerbaly more sense than 3 large meals a day

cnocbui

amanonamission wrote: »

3.You should have veg in as much meals as possible, while a low carb diet is good for losing weight you should still eat fibrous carbs such as vegetables , they are important for health and carbs help transport nutrients into the blood stream,veg is also a very low glycemic carb.

4. You can have sugary and starchy carbs during and after your intense workout, sugary carbs mixed with whey protein will improve performance and intensity during your workout and will also along with starchy carbs will help with recovery post workout. There may be times during a plateau that you may want to even cut these carbs but this should be only for a certain amount of time.

5.make sure you include good fats such as fish oil in most meals, these fats are important for testosterone production and cell function. You can leave them out post workout though as they slow down the absorbtion of nutrients

You don't really need to eat any vegetables, carbs or fiber for health. It is quite possible to eat nothing but animal protein and saturated fats and choice offal bits.

Not advocating, just saying...

My wife got her body fat down to just 16.5 % by following a mostly paleolithic diet where she gets most of her energy from saturated fats. Exercise was not a factor.

cardio,shoot me

gnolan wrote: »

And greater metabolic rate. I wouldn't be so quick to dismiss 5-6 meals a day as 'bollox'. In fact, it makes considerbaly more sense than 3 large meals a day

yea i guess i was a bit sweeping originally but the point i was making still stands imo, you dont need 5-6 meals a day

amanonamission

cnocbui wrote: »

You don't really need to eat any vegetables, carbs or fiber for health. It is quite possible to eat nothing but animal protein and saturated fats and choice offal bits.

Not advocating, just saying...

My wife got her body fat down to just 16.5 % by following a mostly paleolithic diet where she gets most of her energy from saturated fats. Exercise was not a factor.

you may not need to include the veg to lose the weight but for health reasons you do

Yapamillias

several meals a day does increase metabolism. Really depends on how much time you have in the day (work, family, cooking time etc)

Vegetable are ALWAYS a good choice in a diet, vegetables and a high fiber diet help lower blood pressure and help prevent diseases. Get those leafy greens in your diet :pac:

ragg

amanonamission wrote: »

To lose weight initially you may not have to but to get that the level im suggesting, it helps alot. Ill admit frequent feedings is geared more specifically towards building muscle

Its to keep you in a fed state while dieting - dtus increasing your metabolism

sugary carbs mixed with whey protein will improve performance and intensity during your workout

No, what you need is slow release carbs. Think chicken sandwich on granary preworkout

Vampireskiss

ragg wrote: »

No, what you need is slow release carbs. Think chicken sandwich on granary preworkout

what he is refering to is siping a sugary drink with whey protein during your workout

cnocbui

amanonamission wrote: »

you may not need to include the veg to lose the weight but for health reasons you do

No, that is actually just a myth. The Inuit never ate any veg whatsoever. The Swedish explorer/adventurer, Vilhjalmur Stefansson proved that a a non Inuit could thrive on their diet in perfect health.

amanonamission

cnocbui wrote: »

No, that is actually just a myth. The Inuit never ate any veg whatsoever. The Swedish explorer/adventurer, Vilhjalmur Stefansson proved that a a non Inuit could thrive on their diet in perfect health.

I have to disagree, for optimum health veg and some fruits contain antioxittants that are necessary for health. You can survive without them but for optimum health you should eat your veg no question

corkcomp

amanonamission wrote: »

I have to disagree, for optimum health veg and some fruits contain antioxittants that are necessary for health. You can survive without them but for optimum health you should eat your veg no question

Guys the op was looking for advice on getting to 1 digit bf, why de rail the thread into chaos and start debating a diet devoid of veg, can anyone give a good reason to cut out veg?
Op, if you work hard and do most of what you mentioned you will achieve low bf, you don't need to cut down root or starchy veg, except potatoes

Will Heffernan

amanonamission wrote: »

I would like if one of the experts here could outline what it takes to not only lose weight but to get in shape, great shape im talking here like 7-8% bodyfat for men and have a good amount of muscle.

I have a fair idea on how to get into this type of shape and ill outline what I think you need to do but others may want to add some stuff.

I believe for a man to get to single digit bodyfat he will need to change his lifestyle to make this happen, most people are willing to do what it takes regarding gym time because it takes a minimum amount of time. 1 hour a day even less of intense exercise is usually enough to make these changes however the most important factor is diet.And your diet is something that takes 24 hours a day 7 days a week and you must at least stick to it 90% of the time to achieve this upper limit result.

Now most people are either unwilling to do this or they are willing but don't know what eating to get into great shape really means

1. You must eat frequent meals throughout the day, 5 to 6 meals without exception

2. you must have protein in every meal and your total daily requirments should be 1 g per pound of lean body weight

3.You should have veg in as much meals as possible, while a low carb diet is good for losing weight you should still eat fibrous carbs such as vegetables , they are important for health and carbs help transport nutrients into the blood stream,veg is also a very low glycemic carb.

4. You can have sugary and starchy carbs during and after your intense workout, sugary carbs mixed with whey protein will improve performance and intensity during your workout and will also along with starchy carbs will help with recovery post workout. There may be times during a plateau that you may want to even cut these carbs but this should be only for a certain amount of time.

5.make sure you include good fats such as fish oil in most meals, these fats are important for testosterone production and cell function. You can leave them out post workout though as they slow down the absorbtion of nutrients

6.Ditch old bodybuilding splits, they lead to over training and muscle imbalances. Instead of focusing on bodyparts focus on movements

Thats it for now , if anyone else feels I have misse anything please add it in

Most of the points you raise here are absolute clichés.

I understand why you are saying it and I don't have a problem with these guidelines but they are far from a necessary requirement for good amount of muscle mass....whatever that means...and certainly not a requirement for attaining 7-8% body fat.

Happy to pick out as many examples as you like from my own gym who essentially follow none of these guidelines that you've outlined here.

amanonamission

cnocbui wrote: »

No, that is actually just a myth. The Inuit never ate any veg whatsoever. The Swedish explorer/adventurer, Vilhjalmur Stefansson proved that a a non Inuit could thrive on their diet in perfect health.

Your basing your opinion on a Swedish explorer who diet of a stroke in 1962 who had a theory on fat/meat only diet that the eskimos followed, im basing mine on world renouned sports author, nutrition consultant and PHD in sports nutrition Dr John Berardi.

Vilhjalmur info

http://en.wikipedia.org/wiki/Vilhjalmur_Stefansson#Low-carbohydrate_diet_of_meat_and_fish

Berardi info

http://www.johnberardi.com/about/jb.htm

The forum is fitness related, the thread is fitness specific. I know which advice I will be following

heno86

cardio,shoot me wrote: »

Bollox.

?? i would reccommend eating 5-6 times a day for several reasons 1. making sure your body stays anabolic and has a constant stream of nutrients to support muscle recovery/growth 2. if you weigh 185lbs for eg. u would need approx 185 g of protein or more daily so u would need to be consuming about 60 g of protein per meal if you ate 3 times a day, not practical and your body (average male) wouldnt be able to digest this much in one sitting and would therefore just be wasted and excreted,more frequent meals keep your metabolism revved up so your burning as much fat as possible throughout your day.more frequent meals also keep your insulin levels steadier preventing fat storage etc.etc

qt9ukbg60ivjrn

Op,

could you update this with your diet when you've decided what it will be, i'm trying to lose body fat too (not as focused as i should be) and heavy on protein and trying to stay away from excessive amounts of carbs. I eat really well but there are a few changes I could make to improve upon it.

Are you going to weigh your food and count calories and/or grams of carbs/protein you are eating? Or just eat a resonable amount of everything?

I don't really weigh any of my food to make sure I'm getting exactly what I need. From reading this forum it seems to be the next step in taking your diet/training seriously but I literally don't have the first clue about how to go about it.

I've read so many times about having 1 gram of protein per pound of body weight so I just eat a **** load of eggs and chicken and fish all the time:o

Money Shot

Javion Hallowed Ally wrote: »

Op,

could you update this with your diet when you've decided what it will be,

I'd hazard a wild guess and say that the OP is hovering around the 20 stone mark, drinks too much, is confused career wise, hasn't succeeded in his body for life challenge and his diet would be something very similar to this

Breakfast 7.30am 6 large scambled egg whites and 1 yolk and bowl of porridge
Small Break 10..30am 2 lowfat yogurts and a cup of cottage cheese
lunch 1.30pm a few slices of turkey in wholemeal bread and a side salad
4.30 preworkout 1 banana and whey protein drink
6.00 postworkout 1 banana and whey protein drink
8.00 Dinner steak or salmon baked potato and broccoli

Or a variation of this

6.00am workout
7.45 mea1 myoplex
10.00 meal 2 lowfat cottage cheese and lowfat yogurt
12.30 meal 3 wholewheat ham sadwich with relish and mustard and a large salad
3.30 meal4 myoplex
6.00 meal5 salmon or lean steak baked potato and broccoli
9.00 meal 6 myoplex

You might last longer next time if you can restrain yourself from using a John Beradi reference.

Lol Vampireskiss backing up one of your points :eek:

corkcomp

Money Shot wrote: »

I'd hazard a wild guess and say that the OP is hovering around the 20 stone mark, drinks too much, is confused career wise, hasn't succeeded in his body for life challenge and his diet would be something very similar to this

Breakfast 7.30am 6 large scambled egg whites and 1 yolk and bowl of porridge
Small Break 10..30am 2 lowfat yogurts and a cup of cottage cheese
lunch 1.30pm a few slices of turkey in wholemeal bread and a side salad
4.30 preworkout 1 banana and whey protein drink
6.00 postworkout 1 banana and whey protein drink
8.00 Dinner steak or salmon baked potato and broccoli

Or a variation of this

6.00am workout
7.45 mea1 myoplex
10.00 meal 2 lowfat cottage cheese and lowfat yogurt
12.30 meal 3 wholewheat ham sadwich with relish and mustard and a large salad
3.30 meal4 myoplex
6.00 meal5 salmon or lean steak baked potato and broccoli
9.00 meal 6 myoplex

You might last longer next time if you can restrain yourself from using a John Beradi reference.

Lol Vampireskiss backing up one of your points :eek:

+1 - and well spotted!

BossArky

cardio,shoot me wrote: »

Bollox.

Next time try to be constructive instead of derailing the thread in its tracks.

amanonamission

Money Shot wrote: »

I'd hazard a wild guess and say that the OP is hovering around the 20 stone mark, drinks too much, is confused career wise, hasn't succeeded in his body for life challenge and his diet would be something very similar to this

Breakfast 7.30am 6 large scambled egg whites and 1 yolk and bowl of porridge
Small Break 10..30am 2 lowfat yogurts and a cup of cottage cheese
lunch 1.30pm a few slices of turkey in wholemeal bread and a side salad
4.30 preworkout 1 banana and whey protein drink
6.00 postworkout 1 banana and whey protein drink
8.00 Dinner steak or salmon baked potato and broccoli

Or a variation of this

6.00am workout
7.45 mea1 myoplex
10.00 meal 2 lowfat cottage cheese and lowfat yogurt
12.30 meal 3 wholewheat ham sadwich with relish and mustard and a large salad
3.30 meal4 myoplex
6.00 meal5 salmon or lean steak baked potato and broccoli
9.00 meal 6 myoplex

You might last longer next time if you can restrain yourself from using a John Beradi reference.

Lol Vampireskiss backing up one of your points :eek:

Sorry dude but your wrong, I would not recommend a diet like the ones above

amanonamission

Javion Hallowed Ally wrote: »

Op,

could you update this with your diet when you've decided what it will be, i'm trying to lose body fat too (not as focused as i should be) and heavy on protein and trying to stay away from excessive amounts of carbs. I eat really well but there are a few changes I could make to improve upon it.

Are you going to weigh your food and count calories and/or grams of carbs/protein you are eating? Or just eat a resonable amount of everything?

I don't really weigh any of my food to make sure I'm getting exactly what I need. From reading this forum it seems to be the next step in taking your diet/training seriously but I literally don't have the first clue about how to go about it.

I've read so many times about having 1 gram of protein per pound of body weight so I just eat a **** load of eggs and chicken and fish all the time:o

This

Meal 1-9.00-Omelete

6 eggwhites
1 yolk
1 slice lowfat cheese
1 cup spinach
1 tomato
half an onion
a little ham
3 fish oil caps
1 cup of green tea
500 ml water

Meal 2-12.00 salad

6 oz grilled chicken
1 cup spinach
1 cup cherry tomatoes
1 tblspoon flax oil
1 tblspoon balsamic vinegar
500 ml water

Meal 3-3.00 salad

6 oz very lean mince beef
1 cup spinach
1 cup carrots
4 tblspoons of walnuts
Garlic and Balsamic vinegar
3 fish oil caps500 ml water

meal 4-6.00 salad

AS meal 3

8.30 during workout sip 40 g isolate/80g sugary carbs with 5g of creatine monohydrate and 5g l-glutamine

9.30 post workout drink 40g whey isolate/80g sugary carbs
5g of creatine monohydrate and 5g l-glutamine

Meal 5 10.30/11.00 Dinner

200g Lean sirloin steak or 200g salmon fillet
200g baked potato
cup of broccoli
3 fish oil caps
500ml water

12.30 bed

corkcomp

amanonamission wrote: »

Sorry dude but your wrong, I would not recommend a diet like the ones above

anyone who reads over your previous 23 posts will see who you are, a mile off! - wanting to obtain a personal training certification? asking whats the most fat loss possible per week? Basing your diet around too many sups? hmmmm and BTW the diet posted above could be up to 4 - 5000cal, maybe cut everything in half??

amanonamission

corkcomp wrote: »

anyone who reads over your previous 23 posts will see who you are, a mile off! - wanting to obtain a personal training certification? asking whats the most fat loss possible per week? Basing your diet around too many sups? hmmmm

Believe what you want

g'em

OP you might want to drop user Vampireskiss a PM - seems one of you is sneaking into the others' house at night and stealing the IP address...

Stay away from this forum. I'm asking nicely for now, don't push me any further.