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Reduce Bodyfat and subsequent toning?

  • 27-05-2011 10:38pm
    #1
    Bumder
    Closed Accounts Posts: 22 ✭


    Hey, complete novice to the whole fitness thing so advice is appreciated! Basically I want to get a toned physique.6 pack etc. I was reading I need a body fat percentage of 10-12% for this. Not sure what Im currently at but I reckon im approx 20%. (im 5ft 8 and 11 and a half stone)
    So now for my exercise regime, basically its high cardio as I try to play a bit of sport so its usually a 5k run on a treadmill 3 times a week(30mins) so its a good jog pace. Then maybe a leisurely enough cycle of 6-8miles at some stage over the weekend. so at worst its 2 times to the gym on the treadmill, best could be 4 times to the gym,cycle and maybe a match too. So an active cardio lifestyle on average!
    But zero weights,I basically just want so arm+chest definition and would prefer to do it at home so could this be done by my current regime of cardio,a diet that gets me down to 10%body fat and maybe 50/100 pressups+situps most days a week?
    Now here is my hopeful diet to get me to 10%,by no means perfect but will it work and if not where do changes need to be made?
    Breakfast-porridge with milk
    lunch- protein bar + Popcorn
    Dinner- chicken/fish + brocoli+peas/parsnips+carrots+onions and a glass of orange juice.
    Snack (not always) bowl of all bran with no milk.
    Plenty of water throughout the day too!

    Now im not going to say im 100% rigid to this but im around 95%. I need a treat every now and again!

    Will this regime be good enough to get the desired results?

    Thanks for any input!


Comments

  • #2
    Justin1982
    Closed Accounts Posts: 328 ✭✭Justin1982


    Its very hard to know whats going to happen just reading that.

    If your on a calorie deficit (thats the bottom line) then you will loose fat and any muscles you have will show eventually.

    Have you cut down your food intake just recently? How much extra used you eat normally?

    Your not eating much protein. 70g probably a day. You'll probably loose muscle as well as fat if your on a calorie deficit and doing a lot of exercise.

    You need to calculate your average daily calorie expenditure (which is hard to get correct), eat about 160g protein a day so you dont loose muscle along with fat. Once you do that then have your calorie expenditure maybe 5-15% above your calorie intake so your on calorie deficit. Thats kind of how bodybuilders do it.

    Also note that if your on a calorie deficit then you'll find it near impossible to build any muscle. You build muscle on calorie surplus and also eating 1g protein per pound of bodyweight. Then once you build the muscle, you go on a calorie deficit to cut off the fat layer.

    Hope that helps.


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