chaudbrush Posted January 28, 2014 Share Posted January 28, 2014 Hello guys,Well I'd really appreciate some help with this matter. I having a lot of trouble to lower my body fat %.I don't really know what am I doing wrong. So I'll post here my calorie intake and the food I eat and also what am I doing to exercise myself.I work in a computer, so I don't have a very active day despite my workouts. Truth be told, I'm quite happy with how my body is right now, used to weight 98 kg, now I'm with 72. So I'm happy with the progress, but would love to lower my fat %, right now it's between 13 to 15, I am aiming for something like 8%. Exercises: - Monday - Arms + Abs30 min bike3 pullup before each big meal - Tuesday -Rock ClimbingLegs Workout30 sec handstand before each meal - Wednesday -Rest Day - Thursday -Rock Climbing30 sec handstand before each meal - Friday -Arms + Abs30 min bike3 pullup before each big meal - Saturday -Free Day (Usually or Bouldering, Bike, Yoga or Nothing)30 sec handstand before each meal - Sunday -Rest Day Now for the Workouts:(I do 2-3 sets per workout) Arms 1 (6-10 reps) Horizontal PullsBar DipsChin UpOverhand Flex HangHanging Knee RaisePike Press Arms 2 (10-20 reps) Close PushupCrow HoldBench DipsUneven Pushup3 Direction Knee RaiseElbow Lever Legs (25 reps) SquatCalf Raises (inner, regular, outer)SkatersLungesSide to Side SquatBridge Hold Abs (15 reps) Leg Raise Leg SplitIn and OutFull Body Oblique CrunchV upPulse UpFlutter Kicks (x100) For my diet, here is what I eat, I'm aiming for 2.1k calories per day: - High Calorie Day - x2 days 3 bananas5 tbsp oats1 tbsp peanut butter 1 apple22 almonds 2 cup kale2 cup barley ou brown rice1 cup lentils ou beans1 cup mixed salad (beets, orange, brocolli, zucchini, cucumber) 1 bread1 banana1 tbsp peanut butter 2 cup kale1 tomatoe1 cup lentils ou beans1 cup mixed salad (beets, orange, brocolli, zucchini, cucumber) 2 oranges - Regular Calorie Day - x3 days 3 bananas5 tbsp oats1 tbsp peanut butter 1 apple11 almonds 2 cup kale1 cup barley ou brown rice1 cup lentils ou beans1 cup mixed salad (beets, orange, brocolli, zucchini, cucumber) 1 apple11 almonds 2 cup kale1 tomate1 cup lentils ou beans1 cup mixed salad (beets, orange, brocolli, zucchini, cucumber) 2 oranges - Low Calorie Day - x2 days 3 bananas5 tbsp oats 2 cup kale1 cup barley ou brown rice1 cup lentils ou beans1 cup mixed salad (beets, orange, brocolli, zucchini, cucumber) 1 apple11 almonds 2 cup kale1 tomate1 cup lentils ou beans1 cup mixed salad (beets, orange, brocolli, zucchini, cucumber) Now the embarassing part of it. Sorry for the bad poses, no idea of what I was doing. Here are some pics of me. Thank you in advance. Link to comment Share on other sites More sharing options...
Fallen_Horse Posted January 29, 2014 Share Posted January 29, 2014 Looks like a solid diet, so to get your body below your current weight, you might just have to cut a few more calories. Everyone will reach a point of diminishing returns, so it's up to you to determine at what point you have a good balance of body weight and food intake. Are you happier at 72kg and 2100 cals, or would you drop to 2000 cals if it got you down to 70kg, etc.? Link to comment Share on other sites More sharing options...
chaudbrush Posted January 29, 2014 Author Share Posted January 29, 2014 I'm totally fine with my 72 kg. The thing that bothers me is that I'm struggling to drop my body fat. I think even 13% a bit too high and I'm aiming for 8 to 10%. Does a calorie drop help in this matter ? The only fear I do have is if by dropping calories I lose lean mass and keep the same body fat %. Link to comment Share on other sites More sharing options...
clank72 Posted March 21, 2014 Share Posted March 21, 2014 Hi, I went through the same boat man. I made a big mistake by eating to little and now I'm rehabilitating my metabolism. I'm under control by a Pro Bodybuilder recommended by Layne Norton. Can you tell me how many carbs and protein you are taking in, calories total? Right now.And how many calories were you eating before you started to lean out? I would get a coach. I can recommend one to you if you want. Link to comment Share on other sites More sharing options...
tbfit Posted January 6, 2015 Share Posted January 6, 2015 I would say that you are possibly doing too much. Also you might want to consider dropping some cardio time and doing some heavy-ish weight training? Mix things up! I am a PT so pm me for advice mate no worries. Tom Link to comment Share on other sites More sharing options...
Recommended Posts
Please sign in to comment
You will be able to leave a comment after signing in
Sign In Now