Body Fat... Get It Lower

C

curtissmiller

0
I am about to finish up a 2 week session of low calories to clear out some of my body fat. My ultimate goal is to get it below 5%.

I do not want continue because I cannot see this being healthy in the long run.

Anyway... does anybody have some good tips to building muscle and continue to cut down the body fat percentage.

I eat extremely well growing up with a dietitian as a Mom.

Any help would be great. I look forward to posting as much as I can now that I have found this forum.
 
Most dieticians tend to know how to eat to follow the FDA and AMA's recommendations for average (sedentary) persons and have no clue as to the nutritional requirements for active persons who are trying to achieve results that are outside the "norm", like reducing body fat to below 5% and/or maximizing lean body mass. In general, you need a calorie deficit combined with a high intensity resistance exercise program to reduce body fat while maitaining as much muscle mass as possible. You also need to get adequate protien (usually much more than the RDA for the average joe), vitamins and minerals, good fat, and quality carbs. Then you might also need to cycle calories and/or carbs to get the best results. And, of course, every individual is different, so what works well for one person might not be the optimal solution for the next person, and what works for you today might not be what works best for you a year from now when your body composition, fitness level, and age change.

There is a lot of good information on this site and others on the dietary needs for athletes. Once you pick a diet and exercise regime, start a journal and keep accurate records and people here will be happy to chime in with answers to questions and other ideas on how to maximize your progress.
 
The OP sounds like he is on a crash diet of some sort which is not only unhealthy but unsustainable in the long run. What is your height/weight? Do you do any exercise? What is your target weight? Do you know how many calories you were eating before you started this crash diet?
 
building muscle, getting fit, and losing weight healthily require the same type of attack. moderate and steadily sustained. As you build muscle, you'll loose weight and thusly become more fit. Of course the training and exercise go hand in hand with eating properly; however, it doesn't sound like you'll have troubles there. With the muscle building, you do need to push yourself, but i'd say don't push to hard. To build strength and mass, push a bit harder than whats comfortable, and do not over do it! To build endurance push what is comfortable for a longer period of time.

cheers~
 
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