Weight Loss, Lower Body Fat Percentage, Diet. Help.

E

ericg

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19 year old, male, 5'9-10 156.6 lbs

I've used several different (online) body fat percentage calculators and they all say that I have less than 10% body fat, which is not true because I'd be able to see my abs.

Anyway, several questions:

- How would I go about finding the correct body fat percentage?
- How can I lower my body fat to under 10%?

I don't necessarily want to lose weight, I wouldn't mind it, I just want to lose my fat around my lower abdomen (I know you can't spot reduce or whatever).

My daily meal(s):
- 1 nutra-grain bar (strawberry)
- 1 Spinach tortilla wrap w/mayonnaise, dry tuna, and lettuce
- 2 cups of water
- 1 cup of Vault energy/soda hybrid or whatever
- 1 fruit
- Some "salad"
- 1 small bag of pretzels


Besides the whole thing with me not getting enough nutrients, what else can I do, or what should I change to reach my goal of less than 10% body fat?

Also, I work out 3 days a week for about 45 minutes to an hour.
 
My god, man, how do you survive on so little food?

Depending on several factors, getting to less than 10% isn't always thast easy. I know there are a lot of different opinions on this site, but I can tell you what works for my clients and athletes, and that's the manipulation of carbs.

As far as finding your bf%, the little omron hand helds are pretty accurate, or you could just go to a gym and ask to have it tested. Remember, though, that these are just approximations, and you would need the full medical eval to get it spot on.

Is there a reason you've picked 10%?

Most of my heavy athletes perform best between 10-12%bf.

Mike
 
Mike Mason said:
My god, man, how do you survive on so little food?

Depending on several factors, getting to less than 10% isn't always thast easy. I know there are a lot of different opinions on this site, but I can tell you what works for my clients and athletes, and that's the manipulation of carbs.

As far as finding your bf%, the little omron hand helds are pretty accurate, or you could just go to a gym and ask to have it tested. Remember, though, that these are just approximations, and you would need the full medical eval to get it spot on.

Is there a reason you've picked 10%?

Most of my heavy athletes perform best between 10-12%bf.

Mike
Click to expand...

Well usually the wrap and salad are twice a day

and I chose 10% because that's supposedly what is needed to see abs.
 
The best way to see your abs is to first build some.

You could be 10% and not have a 6er, for lack of development.

Genetics also plays a factor. In the off-season, I get to about 15% yet still have visible abs; one - because of development (heavy compund work) and two - because of dad.

I'd be interested to see your claoric profile. Have you ever used fitday.com? It's a site where you can plug in what you eat for the day and it breaks it down into calories/pro/cho/fat, etc. You might be surprised....

Mike
 
Mike Mason said:
The best way to see your abs is to first build some.

You could be 10% and not have a 6er, for lack of development.

Genetics also plays a factor. In the off-season, I get to about 15% yet still have visible abs; one - because of development (heavy compund work) and two - because of dad.

I'd be interested to see your claoric profile. Have you ever used fitday.com? It's a site where you can plug in what you eat for the day and it breaks it down into calories/pro/cho/fat, etc. You might be surprised....

Mike
Click to expand...


How would I know if I have them built or not, I'm pretty sure I have SOME at least. I couldn't find any of the foods in fit day, I just use caloriecount.about.com, it does the same thing.

Today for example, I had 2 NutriGrain Strawberry bars, 6 square peanut butter cookies (the orange ones that come in packets of 6), 3 bottles of water, and half a wrap. I'm going to go to dinner in about an hour and have probably another half a wrap and 2 cups of water.

I took 1 OxyElite Pro today and 1 GNC Ultra Mega Gold (without iron) multivitamin, I'm gonna take another one during dinner.
 
What do you do when you work out? Getting skinnier will be futile if you don't have some muscle to pop out.

I'm 5'9-10 myself and you sound like you're "skinny fat". You may have a little flab around the belly, but that'll tighten up if you fill in the space with muscle.

I highly doubt you need that oxyelite pro stuff, and you should probably eat more. If you eat to little your body goes into fat retention mode because it thinks food is scarce.
 
jimaug87 said:
What do you do when you work out? Getting skinnier will be futile if you don't have some muscle to pop out.

I'm 5'9-10 myself and you sound like you're "skinny fat". You may have a little flab around the belly, but that'll tighten up if you fill in the space with muscle.

I highly doubt you need that oxyelite pro stuff, and you should probably eat more. If you eat to little your body goes into fat retention mode because it thinks food is scarce.
Click to expand...

Lol I'm pretty sure i'm not "skinny fat". I used to be "FAT fat" haha.
It varies from day to day, I always do pushups/situps (military, need to work on them regardless). Planks, different variations of crunches/situps, lunges, jumping jacks, squats. It really just varies.
 
Front or side?
 
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