hey all

D

davetherave

New member
hi everyone, my name's david. nice to meet you all.

i have a couple questions but first let me tell you about myself.

please keep in mind that i used to smoke but have since quit with no complications.

i weigh roughly 150 lbs and i have excessive body fat. im not sure yet what the percentage is but i am going to figure that out soon. anyways, i am about 5' 7" and i want to get lean within 2 months so that i can be as fit as possible when i go to AFBMT. i also plan on adding a swimming routine to my daily exercise. i am planning on eating strictly low-fat meals like salads and pastas (high carbs) and conducting aerobic exercise ritualistically. i am wondering a few things though.

to the questions!!

what are some good low fat salad dressings? (if any exist)

i would like to add other items to these pastas and salads like fish and chicken. is this a good idea? in what proportion?

i want to get to about 5% body fat or as close as possible within 2 months. how rigorous should my workout schedule be?

undoubtedly more questions to come...and ill probably post this somewhere else as well to get as much info as possible.


thank you all,
David
 
Welcome David! AFBMT - wow, I'm impressed.

Leans meats & fish are terrific. Since you're trying to build muscle, you're going to want to add a lot of protein to you diet. A normal portion is about 4oz.

How much fat you burn really all depends on your body. Everybody is different. Swimming is a great workout, any cardio workout sustained for at least 30 minutes will burn fat.

Please be careful not to over do it. And it's important to make sure you get the minimum amount of calories for your body type and age otherwise your body will go into starvation mode & begin storing calories as fat.

Discovery Health :: Calculators :: Basal Metabolic Rate <- this is a great tool. It calculates your minimum amount of calories you must have to sustain body functions. If you were not active, you could drop the number by about 500 calories and start to see weight loss but since you are very active, you should probably eat that number or more.. again bacause you will go into starvation mode begin storing calories as fat.

Good Luck!! You have some very good motivation!
 
thanks for that link. i was wondering what constitutes over-doing it? im hoping that i am able to increase my intake while adding some sports to my activities. when i was in high school i was on the wrestling team and i played soccer outside of school. i really enjoyed that type of exercise. it is sometimes hard for me to go for a run because it gets boring and repetetive. although i have started to run/jog/walk 2 miles every day.

oh i have another question. does the site you provided account for an increase in activity and intake?


NOTE TO EVERYONE: smoking may not kill some people but it does suck to have to start a routine after doing that crap. so dont do it! (goes without saying)
 
I just mean don't injure yourself with all the extra activity. The trick to exercise is doing something you like - sports is a great option.

That link doesn't take anything into consideration, just resting calorie intake, nothing else. can calculate calories & other aspects of your nutrition with added activity and your goals in mind. They're a free service.

And I forgot to add congrats on kicking the smoking habit. That's fantastic!
 
I never really got the impression (but I'ma check so I probably wouldn't :D) it should work for guys too. If you want another site Fitday, , is very similar without the visuals.
 
oh i think its for everyone...i was just confused because there was just a bunch of pics of women and no men....but i found one!
 
oh shoot! i just noticed that i have lost 20 lbs since the summer started...although that was mostly from controlling what i eat. kinda cool actually.

UPDATE

i noticed a signifficant physical change in my appearance after the first day...and it keeps getting better. i think i am going to add some activities to my routine (keeping safty in mind, of course). IM SO EXCITED! i never expected so much change so fast!

UPDATE #2

i also finally got my workout routine hammered out. ive decided im gonna have a 3-day routine loop. whereas the first day is cardio (running/swimming/sports), the second day is muscular endurance training, and the third day is muscular strength training. my number one concern, however, is that my cardio level is not high enough...will work on that.

UPDATE #3

Thank you again, Pequin, for your help.

IM SO PUMPED!!!!
 
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