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Post by gti steve on Dec 28, 2004 9:58:56 GMT -5
right now im trying to reduce body fat 3-5%. i want to lean out but im pretty hungry and i dont know what to eat for a snack. im trying to cut out dairy and excess carbs. what would be a good snack to munch on?
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Post by Tim Wescott on Dec 28, 2004 10:04:33 GMT -5
Air popped popcorn,sprayed with "I Can`t Beleive It`s Not Butter " spray
Sugar -Free Jello
Rice cakes with sugar free jelly and/or natural peanut butter
Pretzels
And the one we all love to hate........TUNA!!
If you need help just let us know your present diet and we can possibly make some suggestions!
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Post by gti steve on Dec 28, 2004 10:08:54 GMT -5
well my current diet is as follows breakfast - 3 egg whites, 2 whole eggs, 1/4 cup of plain oatmeal in water snack -  ?, glass of water lunch - small plain salad with 10oz chicken breast, fat free dressing on the side, 3 glasses of water snack - small plain salad with 6oz chicken breast, 2 glasses of water workout post workout - ON AfterMax with milk - 50carbs, 60 protein, 2g fat dinner - usually consists of meat and vegetables |
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Post by Tim Wescott on Dec 28, 2004 10:33:52 GMT -5
Steve,That`s not a lot of calories,which is good,but I think more meals would be better as they will keep your metabolism moving.
Throw in two more small feedings of some light protein source such as tuna,skinless chicken breasts,or egg whites,along with more egg whites at breakfast.
You also need more complex carbs,such as baked potatoes,brown rice,yams,etc.,along with more fibrous vegetables.
I would drop the milk in the shakes and opt for water instead.
Also a gallon a day of water or more .
Also cardio is almost essential for most people who want to get down to 3 %.....that is extremely lean and cardio will help immensely in making the journey that much quicker.
I have no clue as to how much you are doing if any,but I would do 5-6 days a eek of HIT cardio /and walking on an inclined treadmill.
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Post by Tim Wescott on Dec 28, 2004 10:43:35 GMT -5
You might try something like this,and forget breakfast ,lunch,and dinner with snacks and consider each feeding a meal .
Meal 1 - 10 egg whites,1/2 cup of plain oatmeal in water,10 oz. water
Meal2- 1 can plain water packed tuna,salad ,fat -free ,low-sugar dressing,1 med. baked potato,10 oz.water
Meal3 -6oz chicken breast, 1/2 cup brown rice,1 cup veggies,10 oz. water
Meal4 - 6oz chicken breast, 1/2 cup brown rice,1 cup veggies,10 oz. water
workout
post workout - ON AfterMax withWATER - 50carbs, 60 protein, (THE FAT IN MILK WILL SLOW DOWN DIGESTION,YOU DO NOT WANT THIS AT POST WORKOUT)
Meal5- usually consists of meat and vegetables
Meal 6- 1 can tuna,10 oz. water
Meal7-Protein shake in water
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Post by gti steve on Dec 28, 2004 11:03:08 GMT -5
Oh im sorry Tim. I meant i want to drop 3-5% from my total. Im about 18% now. I want to get down to 12-15% by the summer.
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Post by gti steve on Dec 28, 2004 11:04:37 GMT -5
You might try something like this,and forget breakfast ,lunch,and dinner with snacks and consider each feeding a meal . Meal 1 - 10 egg whites,1/2 cup of plain oatmeal in water,10 oz. water Meal2- 1 can plain water packed tuna,salad ,fat -free ,low-sugar dressing,1 med. baked potato,10 oz.water Meal3 -6oz chicken breast, 1/2 cup brown rice,1 cup veggies,10 oz. water Meal4 - 6oz chicken breast, 1/2 cup brown rice,1 cup veggies,10 oz. water workout post workout - ON AfterMax withWATER - 50carbs, 60 protein, (THE FAT IN MILK WILL SLOW DOWN DIGESTION,YOU DO NOT WANT THIS AT POST WORKOUT) Meal5- usually consists of meat and vegetables Meal 6- 1 can tuna,10 oz. water Meal7-Protein shake in water thats seems very feasible. im printing this out now Tim. I appreciate the help youve always given me. Tuna seems like itll be my best friend. and i need to ask this because i found no real source of answer but is so many eggs a week healthy??? |
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Post by Tim Wescott on Dec 28, 2004 11:16:19 GMT -5
No problem Steve,always glad to help if I can.
Eating that many eggs is not a problem at all, since they are egg whites, and the fat and cholesterol are contained in the yolk.
You might also consider cycling your carb days.....I always recommend this,simply because it works great!!
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Post by Tim Wescott on Dec 28, 2004 11:19:18 GMT -5
Oh im sorry Tim. I meant i want to drop 3-5% from my total. Im about 18% now. I want to get down to 12-15% by the summer. C`mon,go for the 3% be an animal!! ;D Just kidding,I`m sure if you applied yourself religously you could get to even 10% by summer!! Think 10 % as your goal,and it`ll be easier to hit 12% from a psychological standpoint anyway. Good luck bud,and if you need anymore advice just ask,there are a lot of knowledgable people here willing to help. |
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Post by gti steve on Dec 28, 2004 11:22:04 GMT -5
thanks Tim. Im always on here lurking, gathering infomation. Its a very well laid out site. Great job.
As far as the eggs, i should just be having the whites right? no yolks at all??
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Post by gti steve on Dec 28, 2004 11:27:43 GMT -5
C`mon,go for the 3% be an animal!! ;D Just kidding,I`m sure if you applied yourself religously you could get to even 10% by summer!! Think 10 % as your goal,and it`ll be easier to hit 12% from a psychological standpoint anyway. Good luck bud,and if you need anymore advice just ask,there are a lot of knowledgable people here willing to help. i understand what you mean about the psychological standpoint. thats a very good idea too. i really hope i can get down to atleast 13 by the summer. i have a whole new routine designed and my cardio is 4 days a week, 30 min. i was thinking of doing HIIT but the guy who designed my program recomended the 4 days at 30 min |
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Post by Tim Wescott on Dec 28, 2004 11:30:49 GMT -5
Just create a calorie deficit,and eat clean,while keeping protein intake high to avoid losing muscle mass,be consistant in all areas,eating,training,and cardio,and you really can`t go wrong......it just takes time and effort to stay focused!!
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Post by Tim Wescott on Dec 28, 2004 11:34:52 GMT -5
thanks Tim. Im always on here lurking, gathering infomation. Its a very well laid out site. Great job. As far as the eggs, i should just be having the whites right? no yolks at all?? Thanks for the compliment on the board....we`re trying!! I would eat just the whites,with an occasional yolk or two thrown in just to break the boredom and monotony....just make sure there is at least 30 grams of protein per egg meal. 10 egg whites = 30 grams 6 egg whites + 2 whole eggs= 30 grams Anything less is just a snack IMO. |
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Post by gti steve on Dec 28, 2004 11:38:00 GMT -5
Thanks for the compliment on the board....we`re trying!! I would eat just the whites,with an occasional yolk or two thrown in just to break the boredom and monotony....just make sure there is at least 30 grams of protein per egg meal. 10 egg whites = 30 grams 6 egg whites + 2 whole eggs= 30 grams Anything less is just a snack IMO. Okie, got it. Thanks |
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Post by Tim Wescott on Dec 28, 2004 11:43:29 GMT -5
Another thing to remeber Steve,is to closely monitor your progress, or lack of,and adjust things accordingly,such as adding another day of cardio,upping protein, while cutting calories, by dropping a carb source,an occasional hour of hard cardio,training faster, trying to beat your previous time, while using the same poundages,a few days of very low carbs,high rep leg work,intensity techniques, such as super-sets,rest pause,or drop sets,etc.
Things like this can start progress once again if you hit a sticking point,as well as keeping you enthusiastic.
I would also keep a journal so you can pinpoint problems, and tweak things if and when you have to.
It seems like drudgery at first, but can make a world of difference, and is not hard or time consuming at all, once you get into it.
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Post by gti steve on Dec 28, 2004 11:48:45 GMT -5
Thanks for the advice Tim. I will keep my journal posted on the site so you guys can pinpoint some problem areas. So far the regime im doing incorporates, high reps, supersets, dropsets, pyramids and pre-exhaustion sets
i did chest and tris yesterday, which i must say hit me quote hard
Chest (30 second rest between sets, 5 min rest between bodyparts)
(Pre-Exhaustion Superset) flat bench DB flyes/flat BB widegrip bench - 4sets of 8
Incline BB bench - 4sets - 10,8,6,3
standing cable crossovers - 3sets of 20 (2 second contractions)
dips - 2 sets of as many as i can do
Triceps
incline EZ Bar lying extension - 4sets of 12
(superset) - tricep pushdowns/double DB kickbacks - 4sets of 10
lying DB extensions - 4sets of 15
pretty intense
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Post by Maximum6 on Dec 28, 2004 13:00:25 GMT -5
thats seems very feasible. im printing this out now Tim. I appreciate the help youve always given me. Tuna seems like itll be my best friend. and i need to ask this because i found no real source of answer but is so many eggs a week healthy??? you're asking from a man who eats 10 raw eggs a day. ;D |
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Post by Tim Wescott on Dec 28, 2004 13:05:11 GMT -5
It was between 12-18 at times Max,but no more of that for me........it screwed up my system bigtime!! :Head Bash:
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Post by Maximum6 on Dec 28, 2004 13:06:41 GMT -5
I thought you liked the stuff Rocky? ;D
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Post by gti steve on Dec 28, 2004 13:38:40 GMT -5
ahah okie ill buy the 48count carton.  |
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