got bodyfat test by 24hr fitness.... need help!

Discussion in 'Fitness & Nutrition' started by tarmactrr, Feb 8, 2008.

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  1. tarmactrr

    tarmactrr New Member

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    It was 17%. I would like to cut that down to 10-12% but according to the trainer, I need to eat more to loose weight. She came to a conclusion that I should eat about 3500 cal/day to loose fat. Seems very strange to me considering that 3500 is about what I ate in order to gain all the weight.

    Just for reference 2 years ago I was 126lbs
    [​IMG]

    Then I managed to get to a peak of 177lbs
    [​IMG]

    Now I'm down to 165lbs (for about 6 months now)
    [​IMG]

    Now I'm trying to cut the fat off of that 165, and have made basically no progress after just over a month of 1800 calories, and intensifying my workout (1hr lifting and 30min cardio 5/days week)

    So question is to all the knowledgeable nutrition guys is, is she right,(depriving the body of too much calories therefore I store fat easily) or do I need somewhere in between?
     
  2. Yuppy

    Yuppy Have a seat right there....

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    30 min of cardio at what pace

    and calories is less important than QUALITY of calories.
     
  3. tarmactrr

    tarmactrr New Member

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    Sorry guess I'll post my basic routine.

    Day 1 - Chest (5-6 movements with 3sets each) and abs (2 movements 3 sets each) 30 min on the elliptical with a 8-9min mile pace level 10 height and level 10 resistance.

    Day 2 - Back (5-6 movements with 3 sets each) 20 min cardio at level 10 height resistance 10 at 8-9 min mile pace

    Day 3 Arms and shoulders (4 movements on each with 3 sets each movement) Cardio 30 min cardio at level 10 height, resistance 10 at 8-9 min mile pace

    Day 4 Legs and Core - 5 movements on legs 3 sets each - 3 movements on core 3 sets each 20min cardio level 10 height, resistance 8 at 8-9 min mile pace


    Day 5 and 6 - rest

    Day 7 basically repeat day 1 and continue.

    As for eating, I'm boring so I can basically eat the same thing every day at the same time.

    Breakfast - Special K red berries with milk ( 2-2.5cups worth)
    Lunch - Tyson chicken breasts (2) with a Yoplait Yogurt and some side (rice, or mashed potatoes, or brocolli etc)
    Dinner - Varies but either Chicken and Rice or Burgers and soup (home made not fast food), or a pasta (I admit I LOVE carbs from pasta)

    I also throw in a low cal whey protein shake (120cal 23g protein) after my workout right before dinner too. Usually my range is somewhere between 1750-2250 cal, usually depending on dinner. I don't have coffee, and I don't drink pop, so unless I have juice, usually the only thing I drink is water, and the milk with my cereal in the mornings.
     
  4. Reign

    Reign Banned

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    You need WAY more veggies in your diet dude.

    Also, instead of using ground beef for your burgers, switch to ground turkey or ground chicken. Ground turkey > * (I actually like it better than normal ground beef).
     
  5. rocforce

    rocforce Active Member

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    do HIIT?
     
  6. Reign

    Reign Banned

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    High intensity is a good idea too. I get a high intensity work out on a bike by doing the one you sit on (as opposed to the one you're almost standing on) and I do hammer curls while riding. This is what I do.

    5 minute warm up.
    5 minutes at a higher intensity where I'm keeping about a 140bpm heart rate I'll do Hammer Curls (I use a 45lb dumb bell, but do whatever's good for you obviously)
    Then:
    10minutes set of 10 hammer curls right arm (try to finish in 30 seconds but stay in control)
    11:30 set of 10 hammer curls left
    13:00 set of 10 hammer curls right
    14:30 set of 10 hammer curls left
    16:00 set of 10 hammer curls right
    17:30 set of 10 hammer curls left
    19:00 set of 9 hammer curls right
    20:30 set of 9 hammer curls left
    22:00 set of 6-8 hammer curls right
    23:30 set of 6-8 hammer curls left

    25:00 I do 30 seconds of just up the speed of my peddling then a minute off then 30 on until I hit 30 minutes and then 5 minute warm down.

    Works pretty well.
     
  7. maxxpower

    maxxpower OG Lauren Crew - Observer OT Supporter

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    is your daily diet posted somewhere here?
     
  8. tarmactrr

    tarmactrr New Member

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    No. I've been using fitday.com for that. I actually just lurk most the time in this forum, and try to read up on stuff.
     
  9. tarmactrr

    tarmactrr New Member

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    Afraid of that. Also I guess my not taking vitamin supplements is bad too.

    I don't really have red meat often, prehaps once a week at best.. and don't like turkey too much, but I could cut it out if need be.
     
  10. tarmactrr

    tarmactrr New Member

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    I should say my heart rate one cardio usually hangs between the 145-160bpm rate.
     
  11. tarmactrr

    tarmactrr New Member

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    Thank you for your carefully worded and well thought out reply:mamoru:
     
  12. Reign

    Reign Banned

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    HIIT is High Intensity Interval Training. Which is basically what I suggested.
     
  13. Neo22

    Neo22 OT Supporter

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    dude stop talking.
     
  14. Reign

    Reign Banned

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  15. Neo22

    Neo22 OT Supporter

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    Ok your not eating enough meals. Try for 6, follow Purs sticky. Drink your way during your workout. Don't drink juice. Start doing the stairmaster after your workout if you can, if not, lift harder with less rest. NO point in HIT.
     
  16. Neo22

    Neo22 OT Supporter

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    She is right, you are doing too much cardio as is. I would personally get my diet right and focus on busting my ass with just weight training, cardio maybe 3x a week.
     
  17. Abomb

    Abomb New Member

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    post the credentials of your female trainer
     
  18. tarmactrr

    tarmactrr New Member

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    :rofl: god I'm exercise lingo retarded
     
  19. tarmactrr

    tarmactrr New Member

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    Thanks... I'll read his sticky, and others have told me I go too long between meals, so I'm currently working on eating at 10am and 3pm as well as my norm 7am 12am and 8pm.

    Hopefully that will help get me in the right direction.


    Edit - what sticky? Only one I saw of his was the anafit reviews??

    and sorry I wasn't clear, I don't drink juice during my workouts, only water. Was just stating if I ever drink anything during the day other than water, it would be juice, as I don't drink soda, coffee, etc.
     
    Last edited: Feb 8, 2008
  20. tarmactrr

    tarmactrr New Member

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    no clue... all I know is she teaches a couple of the classes and is in incredible shape, but she's a butterface :mamoru:
     
  21. Neo22

    Neo22 OT Supporter

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    I believe its the bodybuilder thread, there is a workout routine and diet. You can adjust the diet. JUST don't ever let yourself get hungry. Try to eat every 2-3 hours.
     
  22. bear

    bear frankly rover i dont give a "woof

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    do your pants feel lose?
     
  23. Psyc0

    Psyc0 TTKA

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    1800 calories is too low, I'd say go for about 2200. Basically you don't want to starve yourself, get good clean calories, eat often and keep up your cardio.

    Also, how did they test your bodyfat? Was it calipers or a bioimpedence test? i'm just curious. I got an impedence test done for my Physiology of Nutrition class and it said I was 26.1% BF, both the girl testing it and I laughed at how innacurate it was.
     
  24. tarmactrr

    tarmactrr New Member

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    I think it's low too... I'm currently shooting for 2200-2300 with a 2 to 1 ratio of carbs to protein, and only eating clean foods.

    Funny because I just started focusing on eating more on friday, and Friday I felt full all day to the point where my stomach was upset at one instance, and I only wound up eating 1850cal :rofl: I think I was really only eating on average 1600 calories before... so way way too low.

    Bodyfat was tested with calipers, and I think it's overall pretty accurate. Even my scale at home has me hovering between 15-17% so I'd say it's not too inaccurate all things considered.
     
  25. tarmactrr

    tarmactrr New Member

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    Found it and have been reading it thanks!:bigthumb:
     
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