losing bf...another thread i know :)

A

awesomeame

0
6'1", 183, 15% bf.

i'm not looking to loose any weight, just lower my bf. i keep my diet as near to 40/40/20 as possible, and always consume my maintenance cals. i always eat less than 20g of saturated fat/day.

so how do i get my bf lower!?! i do resistance training 3-4x/week, and walk 30mins everyday, and i haven't seen any improvement on the bf.

i do no cardio so i definitely need to do something there? how many mins and how often per week?

also i like to drink alcohol a lot. i work it into my carb percentage and calorie counts for the day, so is that ok, or do i need to cut out the booze?!?

opinions appreciated as always..

--matt
 
Yeah cutting out the booze would certainly help - it's empty calories that put you further away from your goal. Not all calories are created equal - if you replaced them with calories from veggies and other nutritious foods, I'd bet you'd see a change in the way you work out and the way you feel.
 
agree - definately lose the booze to lose the body fat! the worst is beer for cals and witholding of food digestion.

for the cardio - what are your stats? we need more info to see how much body fat you're trying to lose. the amount and type of cardio depends on your goals...

but above all --> clean up the diet big time if you wanna get abs. abs are made in the kitchen

EDIT: just saw your sig lol...start out with minimum 30 minutes, 3 times per week. what works for me won't work for you---for me, LISS fasted cardio first thing in the morning has synched fat---but it's not for everyone!

try out different kinds---am fasted, post-workout HIIT, normal HIIT on off-days and experiment! everyone's body reacts differently
 
you need to tell us EXACTLY how much you eat at every meal, total daily calorie intake, total daily macro intake.

if you're not losing body fat you're either still eating too much, or your starving yourself.
 
i would say this is a typical day's breakdown:

Total cals: 2368
Fat: 32 288 12%
Sat: 6 58 2%
Carbs: 222 889 38%
Protein: 218 872 37%
Alcohol: 45 317 13%

what's macro intake? or do you want me to list everything individually? thanks for the help so far

--matt
 
sorry this took so long guys! i'm having interest grief over here :( anyway, here is today:

cals------fat------carb------protein

Breakfast, 0800.
557------2--------100-------31
Lunch, 1100
580------4--------31--------102
Supper, 1700
809------21-------61--------89
Snack tonight, 2200 (this will be 3x drinks)
295------0--------27--------2
Total
2241-----27-------219------224

So pretty close to my 40/40/20 ratio.

I also did approx one hour sustained exercise at 1330-1430, 85-90% of max heart rate, then tried some other machines and did about 10mins on every other machine, also 85-90% MHR.

So that's where I'm at, I'd say that's a typical day, except for the gym part, today was the first day going there, I joined up last night.

Is it more beneficial to be eating for example more protein in the morning, or is there a better way to divide it all up? I would prefer to stick to 3x meals if possible? Thanks guys...

--matt
 
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