[pitbull610]

ok i regularly run for cardio about 4 times a week. after some weight sessions and opposite days of weights. i mix it up. But i regularly check my Bodyfat% and it goes from 11.4% after working out....... to 13.5% about an hour later and stays that way. i run, i lift weights, and eat good. except for an alcohol day on the weekend. what is wrong here.???

My diet=
breakfast- protein shake with 2 eggs, banana
mid breakfast- granola bar
lunch- chicken breast, apple, carrots
after lunch sometime- more carrots or chicken
preworkout- n.o. xplode or shake
postw.o.- shake, piece of bread
dinner- steak or salad
before bed- peanut butter, or shake

[lil_big_junior]

welcome to the dungeon

the alcohol is whats wrong, binge drinking is the worst thing u can do...

add protein in each meal aswell as a bit of veg or fruit, but its good you're eating a good amount of meals a day, keep that up...

[yotajay]

it could be what your using to test your BF% levels alot of the machines will give different results depending on the amount of water in your system during the time of the test..


Also if you really wanna loose some weight try carb cycling go very low carbs for 3 days then on day 4 injest a higher amount of carbs. Still eating fairly clean. On the high carb day I like to have the first and last meal of my day be a cheat meal. I lost 50 pounds doing this while maintaing a good amount of muscle.

[lil_big_junior]

this is good advice^^^

[jmd85]

First off take a look at this:

A Unique Combination of Science and Experienced Pre-Contest Advice by Layne Norton

You need to work out whats called your caloric baseline, the amount of calories you need to take in a day that would maintain you at your current weight. then subtract 500-600 from it if you want to start loosin weight. Whatever figure you get divide it up(read the article)in to how much protein, carbs & fat that gives you. And thats a start anyway, there's an awful lot of good info in that article.

Maybe ease up on the drink. Your on track with the right types of food it's amounts you need to pin down for what ever you weight goal is.

For cardio i think high intensity is best, hard balls out running/cycling whatever till your fucked.

(freak i think i read somewhere about you posting this link alot so i apologise for stealing your thunder! lol)

[pitbull610]

thanks guys, the carb cyleing thing i tried and its very hard to go 3 days without hard carbs like wheat bread and such. oh, im 23 and 175 lbs.

[Dustin07]

what are you using to check your BF?


for that matter... what is the rest of you using?

[cook82]

yeah your BF% cant change that much in a day its not possible unless your doing cardio in a sauna with a sweat suit on? you must not be checking your BF% correctly take the measurments 5 times then average them out this will account for the human error factor, definently binge drinking is not going to help, not only does it lower test levels, add empty calories and carbs, but usually the next day your training and diet are fucked up cause your usually hungover and not 100% if you drink every weekend try to go every other, then once a month, then on special occasions. its tough to do i mean it's much easier do go out with your friends and have pizza and beer. its times like that you have to really step back and look what your goals are for yourself and what needs to be done to accomplish them.

"Even a diamond starts of as a lump of coal"

[cook82]

here is sort of a guide line that will help you out

now for protein you will need 1 to 1.5 grams per pound of lean bodyweight, spread throughout the day over as many meals as possible. Count 4 calories for every gram of protein. You will need 1.8 to 2.3 grams of Carbohydrates per pound. Count 4 calories per gram there as well and 15 percent of your diet should consist of clean fats (olive oil, flaxseed oil, ...) at 9 calories per gram. That should give you an approximate idea of what you are ingesting. also you want to eat immediatly upon waking some kind of fast acting protein and complex carb, i usually will have egg whites, 1/3 cup of plain oatmeal with a scoop of protein in the oats. the eggs are more for the aminos then the protein. also it is a good idea for you to ingest a slow digesting protein before going to bed. for this you want a casein protein i.e muscle milk or any other brand. now if you dont want to buy that you can get fat free cottage cheese thats a casein protein.


WELCOME TO THE WORLD OF BODY BUILDING DIET IS JUST AS IMPORTANT AS TRAINING!!

everyone pretty much said it all. however, cook im thinking that 1.8-2.3/lb of carbs is quite a bit. think about it, if he is 175 thats over 310 grams of carbs for the day on the low side. I'm not saying your wrong, i agree with you if he is looking to bulk up. if he wants to cut that is way to much though. in that case he should probably not go over 180-200 grams of carbs per day

[pitbull610]

I use the OMRON body fat monitor. its one you hold up with 2 hands and push the start button. i check myself very often. but not 5 times in a row considering the human factor. should i guess.

And Cook,, how do you eat your oats??? i ground some up and put them in a shake. thats the only way i can really stand them but i dont get as much as i should.

thnks guys

[cook82]

Originally Posted by justlift32

everyone pretty much said it all. however, cook im thinking that 1.8-2.3/lb of carbs is quite a bit. think about it, if he is 175 thats over 310 grams of carbs for the day on the low side. I'm not saying your wrong, i agree with you if he is looking to bulk up. if he wants to cut that is way to much though. in that case he should probably not go over 180-200 grams of carbs per day

oh yeah sorry i cut and copied an old post i wrote to someone about dieting and he was bulking