Lowering my bodyfat %

[Rahf]

Was wondering what I need to focus on in my diet to cut down on my total bodyfat. Would it be just cutting out on saturated fats and consuming as little fat as possible while at the same time making sure I consume less calories than I need for the day?

Need to look through how I want my diet to look like for the coming 6 months of wicked toning/muscle building.

[Gusch]

A deficit of ~500 calories per day should be what you are looking for.
That's all you need to lose body fat.

Reducing saturated fat intake or other fancy stuff may help your health, but doesn't let you lose fat any better.

[compleks]

Fat is necessary for your health.

Post up what you would eaton a normal day, then we can work from there.

[twist]

run alot i do cross country it loses fat like a bitch. eat as healthy as you can (which does include fats) , but like gush said if your eating less calories than your burning you WILL lose fat

[Wesker]

It's basically more cardio and less calories.

Just don't eat to little or you'll fuck up.

[Rahf]

Crisp bread will save me in this case then, I get bored of rough soft bread to easily. Luckily all our crisp bread is basically made of wholemeal rye flour. And luckily I looooove crisp bread.

Compleks, I'll post my normal daily intake from my old diet once I can remember just exactly what I used to eat during the days (warning sign right there infront of me).

[Rahf]

Ok, off the top of my head my intake during the fatty days used to look like this:

Breakfast: Yoghurt and Fil (think sugarfree yoghurt.) combined with Cheerios, it would most often be complemented by 2 slices of bread, most often wholemeal.

Lunch: Very random, either junk food (think McShitmac, the full meal.) or home cooking, mostly consisting of pasta/potatoes, some meat and a fatty sauce or once again a bowl of cereal.

Dinner: Most often some kind of meat. Sauces were often included, if beef was involved I consumed roughly 200g of meat. Add either potato wedges or boiled potatoes.

Inbetween these meals I would often snack on chocolate bars or snacks of various kinds and would VERY often drink soda (when I look back now I'd be counting 1L a day).

Chastise me if you wish but there are no shortcuts in cutting stuff out now. I'm dead serious YEAH!
As for correcting myself I will on the 1st of January cut out all my soda drinking and snack eating. Do you reckon adding eggs to breakfast would be beneficial for the extra proteins?

[Honken]

For anyone wondering, "fil" is sourmilk. Where in Sweden do you live? The diary products vary from region to region, some are better than others.

[Rahf]

I live up in 'Ångermanland' (For the US people, think of it as a state).
As far as I know there is no real difference between our dairy products. What would tell them apart?

[alpha7158]

mcdonalds is fucking shit.

I would rather start smoking than eat a mcdonalds every day.

[Rahf]

No you wouldn't.. a ciggy is a ciggy. At least on McShit I can get a cup of water.

[compleks]

Your diet isn't too bad. Just cut out the soda,and other obvious junk foods. Does your mum do the cooking? I'm guessing most her meals are fairly healthy, which is good.
Eggs at breakfast would be a god idea (or lunch if you wan

[Rahf]

Seeing as I'm living at home at the moment, yer my mother does most of the cooking. I think that persuasion wouldn't be too hard to make the meals even healthier and protein packed.
All it takes is to say that all the food I recommend is either GI or something I read in the latest gossip magazine.

What would you think about trying to consciously cut down the carb consumption and focus on proteins?

[J.B. II]

What would you think about trying to consciously cut down the carb consumption and focus on proteins?
branling helps more than anything, branleh.

but if you dont believe in the branle, you have to do something less pleasant.

1. stop eating meat (excluding fish and chicken)
2. use soy products
3. do not drink sugar drinks like lemonade and juice
4. branle
5. avoid potatoes
6. branle
7. goatse
8. eat less
9. branle
10. branle more

and of course: BRANLE!!!

[ChukiDori]

My diet is horrible my dad refuses to stock an adequate supply of veggies to snack on.

Break Fast...

Shake- 1/2 cup oatmeal, 1 cup skim milk, Half a bannana, 2 tblspoons peanut butter

or ill just have a bowl of oatmeal and one egg yolk & two egg whites.

Recently i will have a Turkey sandwich on wheat, and a bowl of ramen noodles 3 hours l8r for my first snack...XD .

3 hours l8r i usually have a shake with blue berries...and skim milk, or mixed fruit and skim milk.

Then i have dinner 3 hours l8r which would be either Chicken breast, Salmon, Beef, most often with Broccoli and Cualiflower or carrots, and brown rice

Then at about 10pm I do some bodyweight exercises then i go run for 40 mins.

Then i come back and i either make another shake with Oats and fruit (and i have no more whey so i just settle with that till i can afford more)

[Rahf]

I wouldn't call that diet horrible. Oh and I forgot to mention that I'll probably be doing the cooking in the near future due to my mother undergoing Chemotherapy.
So I'll have to keep her needs in mind first and foremost, prepping two meals shouldn't be too hard :wink:

Plus I owe her all the meals I could ever dream of cooking.

To Chuki: Does he just blatantly refuse or does he give you any reasons for it?

[not2serious]

Simple combo here. Cut out all the unnecessary crap in your diet + cardio is the formula to lose fat. I recommend reading up on HIIT (high intensity interval training). I know a friend from Sweden who cut out all the junk food and just walked 1 hour a day and he has lost an incredible amount. There are many variations. But if your overweight it's simply because your consuming more calories than what your body needs.

Fat is important and can actually help you lose weight. Long subject but to put it simply, if you cut fat out of your diet completely or attempt to starve yourself your body goes into starvation mode and will end up keeping fat. And whatever your losing from that point is most likely muscle.

[Rahf]

I'm not saying I'm overweight. I'm pretty normal nowadays, used to be bigger. What I do try to strive for is to lose an amount of bodyfat and at the same time build muscle mass to achieve muscle definition. And to be able to up the level of tricking.

High interval training sounds good, I remember doing it in school PE and being absolutely busted up after that.

[mr popular]

You can't lose fat and gain muscle at the same time... try doing one, and then the other. preferably, gain some muscle, then lose some fat.

[Swartz]

Yes, it's a one way street. You either bulk or you cut. End of story.

[Rahf]

How annoying. Oh well I guess it's a matter of resistance training and cutting it then. Will have to worry about builing mass after I've reached my desired... Definition? Weight? Heck I need to check with my doctor what my readings are.

[JKT]

A good site for gaining muscle through your own body weight, don't know may help you?
http://www.beastskills.com/

[anfeyd]

How annoying. Oh well I guess it's a matter of resistance training and cutting it then. Will have to worry about builing mass after I've reached my desired... Definition? Weight? Heck I need to check with my doctor what my readings are.

If you are satisfied with your 'desired' definition and weight, then no you dont have to do anything. If you aren't, yes you will have to build muscle. If your'e talking about body fat readings there really is no need. Just look in the mirror.

[Gazapo]

cut out the junk like mcd, the candy, and the soda.

lower your carbs for a few days then every third day or so up them for a day.

raise the number of meals you're eating too.

[Rahf]

Right! Got some numbers in that amaze me still.
I stand at 5 9" with a weight of 145 lbs (65kg for the europeans).
What amazes me is my low bodyweight when compared to my body composition. My muscle mass must be non-existant. Problem is also that I have a small sack left around my abdomen. And my huge nipples are annoying me, sig that someone.

[Snowbuddha]

start eating healthy and lifting heavy. just cutting out the junk and lifting with passion could turn your body around faster than you probably think. cutting would be out of the question for me if i was in your position, because losing weight for you wouldn't lead to lower bf. eat better and more often.

[Rahf]

All right then, new plans!

Step 1. Put on some weight in the form of muscle mass.
Estimated time: 3-6 months.

Step 2. Burn off the fatness. Already got a variety of stuff planned to do for cardio.
Buying a 3 month membership at the nearest public bath and with spring-summer season coming there shouldn't be to much of a problem finding something. doing cardio in -5-15 C (23 - 5 F) can hurt sometimes.

And inbetween it's a matter of starting flexibility training and eventually tricking. Don't want to start out amassing a nice array of injuries.

[FatTricks]

i'M AROUND 23% bODYfAT rIghT nOw. i'M JUsT tOo LaZy ANd iNjuReD. HMmm.:dead: