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On May 06 2012 21:17 Daigomi wrote:Show nested quote +On May 06 2012 18:56 Risen wrote:On May 06 2012 18:41 Knap4life wrote:
I just have a question about how do you get to really low body fat %? I am like 17% right now and my goal is to get down to 10%.
If i eat a healthy diet , do High intensity interval training and lift heavy weights , am i on the right path to get down to 10% ? My goal is not to gain to much muscle because i am fairly muscular already , i just want to lose body fat. My anecdotal 2c. Work out and eat fewer calories than you burn. I've lost fifteen pounds over the course of three weeks now eating 1700 to 1800 calories a day. Edit: I should add that cutting like I am is a horrible idea. I'm losing fat, but I'm also losing muscle. But I am vain :/ How in the world do you lose 7kg over 3 weeks eating 1700-1800? I'm eating almost exactly the same amount, and it's taken me around 3 months to lose 6kg (which I'm fairly happy with). I guess the flipside is I've definitely gotten stronger even during the cut: Pretty much all my exercises (squat, DL, press, etc.) have gone up by around 15% since I started cutting.
I have no idea. I should donate my body to science.
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On May 07 2012 03:04 Risen wrote:Show nested quote +On May 06 2012 21:17 Daigomi wrote:On May 06 2012 18:56 Risen wrote:On May 06 2012 18:41 Knap4life wrote:
I just have a question about how do you get to really low body fat %? I am like 17% right now and my goal is to get down to 10%.
If i eat a healthy diet , do High intensity interval training and lift heavy weights , am i on the right path to get down to 10% ? My goal is not to gain to much muscle because i am fairly muscular already , i just want to lose body fat. My anecdotal 2c. Work out and eat fewer calories than you burn. I've lost fifteen pounds over the course of three weeks now eating 1700 to 1800 calories a day. Edit: I should add that cutting like I am is a horrible idea. I'm losing fat, but I'm also losing muscle. But I am vain :/ How in the world do you lose 7kg over 3 weeks eating 1700-1800? I'm eating almost exactly the same amount, and it's taken me around 3 months to lose 6kg (which I'm fairly happy with). I guess the flipside is I've definitely gotten stronger even during the cut: Pretty much all my exercises (squat, DL, press, etc.) have gone up by around 15% since I started cutting. I have no idea. I should donate my body to science.
Bah, that's kid stuff. I lost 17-18kg in a month once, and ate any time I was hungry while I did it.
+ Show Spoiler +Granted, that was right before I got diagnosed with Crohn's disease, so my special tactics might not be something you want to use...
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On May 07 2012 03:05 JingleHell wrote:Show nested quote +On May 07 2012 03:04 Risen wrote:On May 06 2012 21:17 Daigomi wrote:On May 06 2012 18:56 Risen wrote:On May 06 2012 18:41 Knap4life wrote:
I just have a question about how do you get to really low body fat %? I am like 17% right now and my goal is to get down to 10%.
If i eat a healthy diet , do High intensity interval training and lift heavy weights , am i on the right path to get down to 10% ? My goal is not to gain to much muscle because i am fairly muscular already , i just want to lose body fat. My anecdotal 2c. Work out and eat fewer calories than you burn. I've lost fifteen pounds over the course of three weeks now eating 1700 to 1800 calories a day. Edit: I should add that cutting like I am is a horrible idea. I'm losing fat, but I'm also losing muscle. But I am vain :/ How in the world do you lose 7kg over 3 weeks eating 1700-1800? I'm eating almost exactly the same amount, and it's taken me around 3 months to lose 6kg (which I'm fairly happy with). I guess the flipside is I've definitely gotten stronger even during the cut: Pretty much all my exercises (squat, DL, press, etc.) have gone up by around 15% since I started cutting. I have no idea. I should donate my body to science. Bah, that's kid stuff. I lost 17-18kg in a month once, and ate any time I was hungry while I did it. + Show Spoiler +Granted, that was right before I got diagnosed with Crohn's disease, so my special tactics might not be something you want to use...
Yeah I'll avoid those >.>
At the start of this weight loss I cut just about all carbs out of my diet. Such a drastic change in what I'm eating has likely contributed to my weight loss. Goal is to stay under 20g carbs a day, which is a lot harder than I thought it would be. Pretty much means no milk for me :<
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On May 06 2012 18:41 Knap4life wrote:
I just have a question about how do you get to really low body fat %? I am like 17% right now and my goal is to get down to 10%.
If i eat a healthy diet , do High intensity interval training and lift heavy weights , am i on the right path to get down to 10% ? My goal is not to gain to much muscle because i am fairly muscular already , i just want to lose body fat.
I'd do a lot of running/swimming, its more of full body exercise. It'll get your core stronger and burns an insane amount of calories (if you go hard). As for diet, keep off the carbs, the'll be your main source of trouble. They don't make you feel full and convert unused calories into fat. Proteins are more slow to digest so even eating the same amount of food will spread out the calories better. Careful about eating fruits as some have way more sugar than you'd think. Lots of greens, and that's about it.
Go out and play sports with friends on the weekend, helps to get fit with others.
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On May 06 2012 18:41 Knap4life wrote:
I just have a question about how do you get to really low body fat %? I am like 17% right now and my goal is to get down to 10%.
If i eat a healthy diet , do High intensity interval training and lift heavy weights , am i on the right path to get down to 10% ? My goal is not to gain to much muscle because i am fairly muscular already , i just want to lose body fat.
I'm surprised no one has given you a straightforward answer, but the answer is no. You shouldn't do HIIT AND lift heavy as that will lead to overtraining, especially since you're already in a calorie deficit. I have no experience to speak of because this is my first time cutting after about 2 years of strength training, but from what I've read it's recommended to just lift and eat a proper diet along with getting enough sleep and such. You could also add in some light cardio when nearing 10%, but I don't think it's necessary. Hope that helps.
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Hi guys! I'm 17 and 173 cm. I weigh about 75 kilos and have some (well kind of alot) of belly fat I wanna get rid of. Should I do cardio or strength training/ lifting? Or a combination of both? My diet consists of lots of veggies and eggs and stuff and bread. I don't know what would be more effective to get rid of my belly fat and lose bodyfat in general to get that sex pack sooner! Thank you in advance :D And cardio I think of running, epiliptical machine.
Male btw.
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@Knap4life: Keep in mind there is a reason why so few people are under 10%. It takes a lot of time and dedication. It seems you're on a good path, although you wanna watch out with the HIIT. As Billy said, it might lead to overtraining, though it depends on the person. Some advanced lifters (decaf... etc.  can do HIIT/normal sports in combination with lifting 3+ times per week. Most of us are human and get grumpy and kick cats, which is sub-optimal.
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I was just wondering, what happens when you eat well under your daily caloric intake (<500 kcal)?
In the past couple of days I've been eating shitty due to finals week. Shitty as in eating too little of what I usually eat. It may have about around 1000 kcal lower than my daily caloric intake.
What inspired me to ask this question is that during that time, I've actually felt fatter, kind of like the feeling after eating a buffet of your favorite restaurant. Is this a common response? Or if it's just a peculiarity on my part, how should have I felt like and why? Thanks in advance.
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On May 07 2012 22:20 KTF_CloaK wrote:
Hi guys! I'm 17 and 173 cm. I weigh about 75 kilos and have some (well kind of alot) of belly fat I wanna get rid of. Should I do cardio or strength training/ lifting? Or a combination of both? My diet consists of lots of veggies and eggs and stuff and bread. I don't know what would be more effective to get rid of my belly fat and lose bodyfat in general to get that sex pack sooner! Thank you in advance :D And cardio I think of running, epiliptical machine.
Male btw.
Stickies. All these questions are answered in more detail there.
My 2 cents: Eat real food. Ditch the refined carbs. Eat lots of meat and vegetables. Lift heavy 3x/week on a sensible strength training program with a focus on the major compund barbell lifts. Play some sports occasionally. If you still aren't where you want to be body fat wise, some sprinting or additional cardio could be helpful. But I've found 95% of the time with clients that if someone isn't as lean as they'd like to be the problem lies with their nutrition.
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Bought some chocolate flavored protein powder and its really hard to chug down with water or milk, anyone got any quick-fix recipes or tips to help?
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On May 09 2012 21:54 aloT wrote:
Bought some chocolate flavored protein powder and its really hard to chug down with water or milk, anyone got any quick-fix recipes or tips to help?
I get mine down with like half a litre of yoghurt lol. If your recovery feels slow, then you could reconsider not mixing protein with milk based products, as I heard that it might slow down the rate which you can absorb it, but at a young age your recovery is really fast anyway even if u train 3 times a week so it shouldnt be a problem... at least not for me.
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On May 09 2012 21:54 aloT wrote:
Bought some chocolate flavored protein powder and its really hard to chug down with water or milk, anyone got any quick-fix recipes or tips to help?
Could you post the brand? I don't understand how can anyone not like chocolate protein powed with plain water. It's like someone posting he is not getting enough protein cause he can't stomach eggs and/or meat to me =/
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infinity21
Canada6683 Posts
On May 10 2012 06:44 GoTuNk! wrote:Show nested quote +On May 09 2012 21:54 aloT wrote:
Bought some chocolate flavored protein powder and its really hard to chug down with water or milk, anyone got any quick-fix recipes or tips to help? Could you post the brand? I don't understand how can anyone not like chocolate protein powed with plain water. It's like someone posting he is not getting enough protein cause he can't stomach eggs and/or meat to me =/
You're the only person I've seen that can keep down protein powder with just water lol
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On May 10 2012 10:39 infinity21 wrote:Show nested quote +On May 10 2012 06:44 GoTuNk! wrote:On May 09 2012 21:54 aloT wrote:
Bought some chocolate flavored protein powder and its really hard to chug down with water or milk, anyone got any quick-fix recipes or tips to help? Could you post the brand? I don't understand how can anyone not like chocolate protein powed with plain water. It's like someone posting he is not getting enough protein cause he can't stomach eggs and/or meat to me =/ You're the only person I've seen that can keep down protein powder with just water lol
No way I drink unflavored whey protein straight up in water. Sometimes I even add unflavored gelatin to it. ROAR!
(It actually tastes somewhere in between really watery milk and nothing.)
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On May 10 2012 10:39 infinity21 wrote:Show nested quote +On May 10 2012 06:44 GoTuNk! wrote:On May 09 2012 21:54 aloT wrote:
Bought some chocolate flavored protein powder and its really hard to chug down with water or milk, anyone got any quick-fix recipes or tips to help? Could you post the brand? I don't understand how can anyone not like chocolate protein powed with plain water. It's like someone posting he is not getting enough protein cause he can't stomach eggs and/or meat to me =/ You're the only person I've seen that can keep down protein powder with just water lol
That's so weird, all my real life friends that go the gym love the chocolate powder with water oo
I use GNC now and Optimum Nutrition before, they taste really similar.
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what brand are you guys using, gotunk?
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On May 10 2012 11:40 GoTuNk! wrote:Show nested quote +On May 10 2012 10:39 infinity21 wrote:On May 10 2012 06:44 GoTuNk! wrote:On May 09 2012 21:54 aloT wrote:
Bought some chocolate flavored protein powder and its really hard to chug down with water or milk, anyone got any quick-fix recipes or tips to help? Could you post the brand? I don't understand how can anyone not like chocolate protein powed with plain water. It's like someone posting he is not getting enough protein cause he can't stomach eggs and/or meat to me =/ You're the only person I've seen that can keep down protein powder with just water lol That's so weird, all my real life friends that go the gym love the chocolate powder with water oo
I have no problem with that either. I just make sure that I down it real fast to be done with it (2-3 big sips).
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I mix mine with whole milk and it's delicious. Best way imo 
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South Africa4316 Posts
On May 10 2012 22:23 mordek wrote:I mix mine with whole milk and it's delicious. Best way imo
Yeah, same here. Not a big fan of protein powder with water. It's not bad, it's just not particularly good either.
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I've been trying to gain mass these couple of weeks, doing 8-12 reps, and I have a question regarding rest intervals between sets.
According to a few bodybuilding articles (I can't recall where), you should rest 30-60s to maximize muscle hypertrophy. Coming from a strength training background, I have a hard time doing this. I would do 3 sets of 8 then 7 then 6 or 5 reps. I time myself resting for exactly 1min.
Should I do what those articles advised and lower weights or is resting for 30-60s bs? Seems obvious that training for mass requires less rest than strength training since the CNS is hardly involved, but when it comes to bodybuilding per se, there's so much bs online. If anything, can anybody recommend me some reliable bodybuilding sites?
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EPT
