RaulValdez739 said:
-High intensity cardio
-High reps lifting
-Eat more complex carbs, fewer "white carbs"
-Don't eat out
-Do stairs and sprints
Best way to reduce body fat percentage?
- Thread starter RaulValdez739
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-High intensity cardio
-High reps lifting
-Eat more complex carbs, fewer "white carbs"
-Don't eat out
-Do stairs and sprints
Interesting thoughts on cardio. I'm starting to find that cardio just doesn't seem to be working for me. For cardio I've been doing 30 minutes on the stair mill at medium intensity intervals. Shit works me good. Then sometimes I'll follow up with 15-20 minutes on the treadmill, 3mph at max incline. Been doing this at least several times a week for the last several weeks and I've seen basically no change in my weight. I'm 5'8" at 194lbs. Not sure what my body fat is, I'm guessing around 15%. I don't look fat per se, but I have a solid type of build with some muscle and more fat than I'd like. My legs are very lean, an barely even pinch of skin. But I have a lot of "baby fat" around my abdomen that I can just never seem to get rid of. I'm pretty sure I don't even eat over 2,000 calories a day. A typical day for me would be a bowl of oatmeal, a couple eggs. Some strawberries with nutella. Some days I just eat a standard American breadfast of 2 strips of bacon, couple scrambled eggs, hash browns cooked in olive oil and 2 waffles. Either tea or orange juice. Some days I just eat a bowl or whole grain cherios or bran flakes and a banana and some nuts. I frequently snack on almonds and cashews through the day as well as strawberries. Dinner is pretty random. Usually some meat, some vegetables, some carbs. I don't drink beer or alcohol at home, but on the weekend I may have a few drinks if I go out. Either a couple beers or a few whiskey drinks. I mostly drink water for hydration. I buy cranberry juice and go through about a 1 liter bottle over the course of a week. Soda, I don't drink it much but I do like ginger ale and will have about 2 cans a week on average at 140 cals per can.
I'm trying to figure out a new strategy to get myself down to 10% body fat or less. It seems as though exercise isn't going to cut it. It's like my body just adjusts to whatever I do.
The only time I rapidly drop weight is when I'm traveling. I think it's the combination of not eating as much because I'm on the go and doing a lot of walking since I don't have my car and I'm sightseeing. Plus maybe they don't use corn syrup and GMOs in other countries and the food is a different quality. A year ago I went to Mexico for 12 days and literally went down a couple button holes on my belt in that short time. Having diarrhea probably had something to do with it though.
I'm trying to figure out a new strategy to get myself down to 10% body fat or less. It seems as though exercise isn't going to cut it. It's like my body just adjusts to whatever I do.
The only time I rapidly drop weight is when I'm traveling. I think it's the combination of not eating as much because I'm on the go and doing a lot of walking since I don't have my car and I'm sightseeing. Plus maybe they don't use corn syrup and GMOs in other countries and the food is a different quality. A year ago I went to Mexico for 12 days and literally went down a couple button holes on my belt in that short time. Having diarrhea probably had something to do with it though.
JayMillz said:
I thought I recognized that gym and I was right!...
PHC19 said:
I think it's pretty good, as far as weekly averages go, since I track everything I eat with myfitnesspal.com. In the last few weeks I've crept back up to 13x BW which seems to be maintenance.
I read his article when I started on SS last year.
PHC19 said:
This guy knows what's up. Everybody else is just following various dietary "rules" that all lead to what this guy is doing. Eating less.
I also eat whatever I want, even the "evil" white bread, white rice and white pasta. Peanut butter and jelly sandwiches with a glass of milk all the time. Ice cream or cookies before bed every night. Cereal for breakfast in the morning (Lucky Charms, Frosted Flakes or Cinnamon Toast Crunch ftw), eggs with toast for 2nd breakfast.
For breakfast this morning, I had a bowl of Lucky Charms. For 2nd breakfast, I had 2 pieces of buttered toast with apple butter. For lunch, I just had a big bowl of cheeseburger macaroni. For dinner, I'm going to have tilapia and a big glass of milk. For my bedtime snack, I dunno, depends on what I want. Oreos, M&Ms, ice cream, whatever I'm craving really.
I also juice my vegetables daily. I use the "Mean Green" recipe from Joe Cross' Fat Sick & Nearly Dead documentary.
You can eat whatever you want - it's the amounts that matter.
SteveCR said:
This is generally true when it comes to reducing body fat and/or "losing weight".
Quality of food does matter when it comes to things like:
- maximizing muscle growth
- skin health
- bowl movements
- colon health
- disease prevention
- energy level
- organ health
- vitality
For best results -- Optimize quantity and quality
bacan
Pelican
What is the most pain-free way people have come up with to track what they eat and monitor their calories? I've never consistently gotten in the habit of tracking my calories or macronutrients.
I found myfitnesspal to have a good database and you can scan food in, which is nice. Anyone have any good routines/habits/shortcuts/systems?
I found myfitnesspal to have a good database and you can scan food in, which is nice. Anyone have any good routines/habits/shortcuts/systems?
I've been doing myfitnesspal for over a year (about 15 months) . It's just become an ingrained habit at this point.
ManAbout said:
I get in a minimum of 100% of the RDI of every single last vitamin and mineral that we need (from whole food - I don't take vitamins). I fill my macros with 0.8g of protein per lb of lean body mass, and 0.5 grams of fat. I fill the rest with whatever I want. This is averaged out over the course of a week.
So again, I ask you, why would I look 10 years older than my age?
SteveCR said:
I find that a little hard to believe given that you eat crap sugary cereals like Lucky Charms and your late night snack consists of Oreos, M&Ms and ice cream. Your diet contains a high proportion of empty calories. Put yourself next to a person that doesn't gorge himself on junk food, you will see the difference. Garbage in, garbage out.
And RDI? LOL. Yes, because the government knows all about healthy eating.
Eating foods loaded with sugar and high fructose corn syrup causes inflammation in the body, which in turn leads to disease and premature aging. Skin is the largest organ of the body. If you think the inflammation you are creating by eating garbage is not showing up on your face, you are deluding yourself.
ManAbout said:
1. My maintenance calories are 3,200. I can easily fit in all the protein, fat and fruits/veggies that I need. The rest of my calories, I can eat anything I want.
2. I see that you're another one of those hippy-dippy folks, eh? The government's not out to get you. The RDI has been well-researched. It's quite difficult to reach a minimum of 100% of every vitamin/mineral you need without eating plenty of fruits and vegetables, and still stay within your calories.
3. As to you statement that sugar causes inflammation, disease and premature aging, what's your peer-reviewed clinical research source?
MrPositive
Pigeon
For me, intermittent fasting is huge. At least try to go one day a week with only water, tea, and coffee. This will really shock the system to change. Otherwise, you've simply gotta get your carbs down, especially if you are over 35 and your metabolism is beginning it's dying phase (I was always a skinny ripped dude that never thought he wouldn't be, then I hit 37 and wow it happened and suddenly I had a slight belly and couldn't believe it). Those carbs are difficult to get out of your system and always store as fat. I'd say never more than 100 grams of carbs a day unless you are a crazy active person. Sprints up a hill. Have you ever seen a fat sprinter? There is a hill somewhere around you. Sprints are fast and don't take long. Do sprints twice a week up a hill for 15 minutes, your body will have no choice but change. And they hurt far less than stupid steady cardio for an hour that actually has the opposite effect of what it's intended. When going to the gym, dump all the nonsense exercises and machines: all you need are the basics of squats, deadlifts, pull ups, and anything with the 45 pound bar. Other useful things: veggies and fruits for snacks (not chips, cookies ice cream of course), anything with over 10 ingredients is a no, one whey shake every day, plain greek yogurt with fruit is a big yes!, tuna in a can is so convenient if you travel, every ripped dude on my facebook drinks straight coffee every morning, creatine-yes, BCAA's - yes, pre workout - yes if it doesn't make you jittery, and as much water as you can stomach a day. All the fitness gods I follow drink almost a gallon a day except when cover shooting. And do it all not for the ladies, but for your overall health. Why? Because when you hit a funk with the ladies, you don't want to excuse yourself from being healthy. It's a gift to you first.
I separated my shoulder about 6 weeks ago and haven't been able to work out at all. When this happened, I thought to myself that I'd better "eat less and eat healthier". Having read enough about IF and Paleo, that's basically what I've done for the past 6 weeks. I've been very strict on the feeding window; I usually don't eat until 1 PM. I have been far less strict on the Paleo part.
Even with that little bit of effort, I've dropped a few percent body fat in 6 weeks. I can't believe how effective IF and carb restriction are.
Even with that little bit of effort, I've dropped a few percent body fat in 6 weeks. I can't believe how effective IF and carb restriction are.
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