Hi everyone, new here with some questions

T1g8r · 07-02-2006, 06:55 AM

hi, I'm around 5'7-5'8 and I weight around 185-190 pounds. I was wondering if you guys could give me some information on how to lose more fat. I think I'm around 25% percent fat and I've just recently been doing cardio. I lift weights 3 times a week with a full body routine. I eat around 4-5 meals per day, usually around 12, 2, 4, 7, and sometimes around 9. I only get to eat what my mom buys so its mostly white rice with vegetables and what not. I also use whey protien for the days I need extra protein. Any tips to help me lose my fat and get ripped would greatly be appreciated =)

Brent · 07-02-2006, 11:47 AM

You need extra protein everyday. Replace the white rice with brown rice. How many calories do you eat in a day? What does a fully body routine consist of?

**powerman2000** · 07-02-2006, 11:50 AM

Stop eating any rice.

Brent · 07-02-2006, 11:52 AM

Quote:

Originally Posted by powerman2000

Stop eating any rice.

Or that!

T1g8r · 07-02-2006, 08:08 PM

I try to eat around 1500-2000 calories a day and my workouts are:
dumbell squats 3x15
dumbell bench press 3x15
dumbell curls 3x15
dumbell shoulder press 3x15
dumbell pullover 3x15
calf raises 3x15

I ran for two days in a row and on the third day when I woke up my feet are extremely sore. Is this normal?

**skelooth** · 07-02-2006, 08:14 PM

yes, if you are not conditioned to running it is EXTREMELY hard on your body.

Definitely slow down on rice

**powerman2000** · 07-03-2006, 05:16 AM

Quote:

Originally Posted by T1g8r

I ran for two days in a row and on the third day when I woke up my feet are extremely sore. Is this normal?

You may need some new running shoes.

Brent · 07-03-2006, 05:32 AM

Quote:

Originally Posted by powerman2000

You may need some new running shoes.

My new shoes!!!!

Sorry, I had to.

T1g8r · 07-03-2006, 05:50 AM

thats 3 days in a row so far running, I don't know if its a good or bad thing but I'm not sweating as much as the first two days (maybe its the weather?) but my calves get really tired near the end. So tired I have to walk. I know cardio alone won't help me lose weight but I think its the plateau breaker that might help me. Do you guys think so? the pounds shed off pretty easily when I was 215 but now its just so difficult for me to lose a pound at 185. I'm trying my best to eat regularly and often, even if my family thinks I'm a pig for eating everytime they see me. I'm lifting weights right now only to maintain the muscles I have, I'm not interested in getting big, I just want to lose the fat I have on me, and believe me, theres a lot -_-

**DJSTARER** · 07-03-2006, 02:24 PM

surf the nutrition section.

a) not eating starch on a cut is not a good idea IMO
b) white rice is pretty much the same as brown rice (only about 1 gram of protein and 1 gram of fiber difference)
c) eat lean meat at every meal (or supp with a whey or protein blend)
d) keep your starches limited to the early part of the day and/or around your workouts.
e) later in the day, eat quality fats, fibrous greens and moderate legumes.
f) limit your cardio to short sessions. Long sessions will hurt your lean mass content.
g) take it easy at first, results take time
h) Take 1 day every week or 2 days every two weeks to re-load on starch. This is a day to eat an extra 500 kcals in carbs. This day will keep ur metabolism from dropping.

lastly, tell your mom what your up to. i'm sure she will be curious. Tell her u'd like to accompany her while shopping or do some of it yourself. I'm sure she will be supportive as long as you are mature about it. You may end up teaching your family a thing or two.

Don't forget your multi

**builtbeast** · 07-03-2006, 11:46 PM

Quote:

Originally Posted by T1g8r

I eat around 4-5 meals per day, usually around 12, 2, 4, 7, and sometimes around 9. Any tips to help me lose my fat and get ripped would greatly be appreciated =)

Try to have more smaller meals spread throughout the day.

You didn't say how much rice you were having but I would have a limited amount of it and have it only for the earlier meals and/or PW.

Look at Sully's cutting diet, he didn't have any rice at all, but mostly fibrous carbs and ate 10 meals/day -

http://www.ironmass.com/sponsored-pr...-test-log.html

lisekpl · 07-06-2006, 03:23 AM

Hey goodluck on your mission, that was me about 2 1/2 months ago. I used to weigh around 273 and now I'm at a firm 248. BF was 31% and now its 22% and trust me Im still not satisifed, 25% IMO is too much and I'm 6'4" and you're 5'8" - it would be even worse as your shorter. In addition to the time, sweat & supplements I noticed that a big factor which affected my weight loss were my eating habits, specifically - not eating before bedtime. Now I am very careful on what I eat, it's easy for me as I manage a supermarket and restaurtant so I basically eat what I want when I want - for free. And Im still planning to lose another 25 lbs and get my BF to around 17%. I have to say that was one of the best decisions I made this year, so again go for it man.

I got alot of advice for guys on these forums, there is some good info floating here, so dont be afraid to ask.
Hope that helped,
Chris

T1g8r · 07-06-2006, 06:22 AM

hey guys, I've been running lately, bout 5 times so far (took forth of july off) and my endurance seems to be increasing. I'm able to run the same distance harder and harder each time. I'm running around 30-40 minutes, do you guys think I should up it up? I also lift with my 15lbs dumb bells (I basically do enough reps where I can't lift the weights anymore) I'm trying my best to eat often and little, and to supress my hunger, I drink some whey before I go to bed. Do you guys think this is a good idea?

Brent · 07-06-2006, 06:31 AM

Less weight and more reps. No need to increase cardio if you are doing it for 40 minutes.
Cottage cheese before bed is far better than whey protein.

**DJSTARER** · 07-06-2006, 12:06 PM

Quote:

Originally Posted by Brent

Less weight and more reps.

that is a huge misconception.

To the original poster- you need to find a gym where you can expand your training. Fat loss is 90% diet, and 10% training. That 10% is critical for maintaining mass. Do some research.

**powerman2000** · 07-06-2006, 12:18 PM

Quote:

Originally Posted by DJSTARER

b) white rice is pretty much the same as brown rice (only about 1 gram of protein and 1 gram of fiber difference)

Hey bro, I won't bash you too much for this cuz you are pretty sharp, but you have a lot to learn about rice.

There are literally hundreds of rice varieties and they definitely are not all created equal or even close to it.

Just as a quick example. The GI index for a short grain, white rice, is much higher than that of a long grain, wild rice. The impact on a person's insulin is much less with the wild rice and therefore is a better choice when attempting to lose bodyfat.

Brent · 07-06-2006, 12:25 PM

Quote:

Originally Posted by DJSTARER

that is a huge misconception.

No it is not!
Rather, it was a HUGE typo on my part!!!
I meant to say MORE WEIGHT and LESS REPS!!!!!

**powerman2000** · 07-06-2006, 12:42 PM

Quote:

Originally Posted by DJSTARER

that is a huge misconception.

To the original poster- you need to find a gym where you can expand your training. Fat loss is 90% diet, and 10% training. That 10% is critical for maintaining mass. Do some research.

That depends on how it's applied and for how long. For example, my own 30 second rest protocol is an excellent way to lose bodyfat and I retain every ounce of muscle. Also, lactic acid training is a protocol preached by Charles Poliquin. It uses much less weight with higher reps and shorter rest periods.

I would agree that simply doing 15-20 reps with less weight and normal rest intervals and normal amounts of volume isn't a very good idea.

07-02-2006, 06:55 AM	#1
T1g8r New Member Join Date: Jul 2006 Posts: 10 Recipes: 0 Rep Power: 0	Hi everyone, new here with some questions hi, I'm around 5'7-5'8 and I weight around 185-190 pounds. I was wondering if you guys could give me some information on how to lose more fat. I think I'm around 25% percent fat and I've just recently been doing cardio. I lift weights 3 times a week with a full body routine. I eat around 4-5 meals per day, usually around 12, 2, 4, 7, and sometimes around 9. I only get to eat what my mom buys so its mostly white rice with vegetables and what not. I also use whey protien for the days I need extra protein. Any tips to help me lose my fat and get ripped would greatly be appreciated =)

07-02-2006, 11:47 AM	#2
Brent Pro Stature Join Date: Feb 2006 Location: ND Posts: 367 Recipes: 0 Rep Power: 6	You need extra protein everyday. Replace the white rice with brown rice. How many calories do you eat in a day? What does a fully body routine consist of? __________________ Brent@AnabolicX.com NEW! Anabolic Xtreme Forum!

07-02-2006, 11:50 AM	#3
powerman2000 The Old Moderator Join Date: Apr 2005 Location: Colorado Posts: 4,281 Recipes: 0 Rep Power: 199	Stop eating any rice. __________________ Don't forget to periodize Best BP 507 lbs competitive Best Squat 705 lbs competitive Best DL 650 lbs competitive Guns don't kill people, men who come home early do. My workout log http://www.ironmass.com/forums/showthread.php?t=6247

07-02-2006, 08:14 PM	#6
skelooth eh heh heh Join Date: Aug 2005 Location: Behind you Posts: 8,041 Recipes: 0 Rep Power: 160	yes, if you are not conditioned to running it is EXTREMELY hard on your body. Definitely slow down on rice __________________

07-03-2006, 02:24 PM	#10
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 3,979 Recipes: 0 Rep Power: 113	surf the nutrition section. a) not eating starch on a cut is not a good idea IMO b) white rice is pretty much the same as brown rice (only about 1 gram of protein and 1 gram of fiber difference) c) eat lean meat at every meal (or supp with a whey or protein blend) d) keep your starches limited to the early part of the day and/or around your workouts. e) later in the day, eat quality fats, fibrous greens and moderate legumes. f) limit your cardio to short sessions. Long sessions will hurt your lean mass content. g) take it easy at first, results take time h) Take 1 day every week or 2 days every two weeks to re-load on starch. This is a day to eat an extra 500 kcals in carbs. This day will keep ur metabolism from dropping. lastly, tell your mom what your up to. i'm sure she will be curious. Tell her u'd like to accompany her while shopping or do some of it yourself. I'm sure she will be supportive as long as you are mature about it. You may end up teaching your family a thing or two. Don't forget your multi __________________ My philosophies on training: "Extreme training yields extreme results" "Just because you can, does not mean you should" "The best program is the one you are not doing" Penn State Powerlifting-181 lb weightclass PGA Professional of America Current Stats: 474 Squat 601 Deadlift 320 Bench Goals for next training cycle: 500lbs squat and a total over 1400 in competition

07-02-2006, 08:08 PM	#5
T1g8r New Member Join Date: Jul 2006 Posts: 10 Recipes: 0 Rep Power: 0	I try to eat around 1500-2000 calories a day and my workouts are: dumbell squats 3x15 dumbell bench press 3x15 dumbell curls 3x15 dumbell shoulder press 3x15 dumbell pullover 3x15 calf raises 3x15 I ran for two days in a row and on the third day when I woke up my feet are extremely sore. Is this normal?

07-03-2006, 05:50 AM	#9
T1g8r New Member Join Date: Jul 2006 Posts: 10 Recipes: 0 Rep Power: 0	thats 3 days in a row so far running, I don't know if its a good or bad thing but I'm not sweating as much as the first two days (maybe its the weather?) but my calves get really tired near the end. So tired I have to walk. I know cardio alone won't help me lose weight but I think its the plateau breaker that might help me. Do you guys think so? the pounds shed off pretty easily when I was 215 but now its just so difficult for me to lose a pound at 185. I'm trying my best to eat regularly and often, even if my family thinks I'm a pig for eating everytime they see me. I'm lifting weights right now only to maintain the muscles I have, I'm not interested in getting big, I just want to lose the fat I have on me, and believe me, theres a lot -_-

07-06-2006, 03:23 AM	#12
lisekpl Amateur Join Date: May 2006 Posts: 92 Recipes: 0 Rep Power: 6	Hey goodluck on your mission, that was me about 2 1/2 months ago. I used to weigh around 273 and now I'm at a firm 248. BF was 31% and now its 22% and trust me Im still not satisifed, 25% IMO is too much and I'm 6'4" and you're 5'8" - it would be even worse as your shorter. In addition to the time, sweat & supplements I noticed that a big factor which affected my weight loss were my eating habits, specifically - not eating before bedtime. Now I am very careful on what I eat, it's easy for me as I manage a supermarket and restaurtant so I basically eat what I want when I want - for free. And Im still planning to lose another 25 lbs and get my BF to around 17%. I have to say that was one of the best decisions I made this year, so again go for it man. I got alot of advice for guys on these forums, there is some good info floating here, so dont be afraid to ask. Hope that helped, Chris

07-06-2006, 06:22 AM	#13
T1g8r New Member Join Date: Jul 2006 Posts: 10 Recipes: 0 Rep Power: 0	hey guys, I've been running lately, bout 5 times so far (took forth of july off) and my endurance seems to be increasing. I'm able to run the same distance harder and harder each time. I'm running around 30-40 minutes, do you guys think I should up it up? I also lift with my 15lbs dumb bells (I basically do enough reps where I can't lift the weights anymore) I'm trying my best to eat often and little, and to supress my hunger, I drink some whey before I go to bed. Do you guys think this is a good idea?

07-06-2006, 06:31 AM	#14
Brent Pro Stature Join Date: Feb 2006 Location: ND Posts: 367 Recipes: 0 Rep Power: 6	Less weight and more reps. No need to increase cardio if you are doing it for 40 minutes. Cottage cheese before bed is far better than whey protein. __________________ Brent@AnabolicX.com NEW! Anabolic Xtreme Forum!