need some help or advice

**mitbar** · 03-15-2008, 01:15 PM

so i have been eating in my opinion hella clean and eating like 5-6 times a day plus i have upped my cardio after my workouts to 15 to 25 min. keep in mind this is after a hour of lifting and not lifting light either. so my question is have (am sure all have) experienced the scale fluctuating up and down but appear to be loosing bf? this has become rather frustrating to get on the scale knowing i have fat to loose and then it doesnt move but i can see my upper abs now and better cuts in my arms, chest and shoulders. any advice would be sweet or some experiences. thanks guys.

typical day of eating:
wakeup- bowl of oatmeal
after morning workout-whey protein shake and three hardboil eggs
before work-chicken breast and yogurt
at work-bannana and yogurt
lunch time-chicken breast and rice
at work-extra chicken or more yogurt and banannas
dinner-varies on the wife but mainly lean ground beef, more chicken or a stir fry.

also i am 22, have been lifting consistenly for 5 years and did powerlifiting in highschool. if i had to estimate my bf i would say around 15-18%

thanks all,

**mitbar** · 03-15-2008, 08:28 PM

no one huh? nobody has any advice? thats weird. :)

piercey020 · 03-15-2008, 08:55 PM

im sorry man im somewhat in the same boat as you...recently iv been consuming smaller portions from what i was doing before and it seems to be working
Scientifically the way the body burns fat is through burning more calories in a day than consuming
im going to keep checkin on this forum because i want to see what others have to say

**mitbar** · 03-15-2008, 09:01 PM

sounds good bro.

**ZackKnight** · 03-16-2008, 12:33 AM

Well I can tell you that you need more protein throughout the day and you are taking in a lot of sugar with the yogurt and bananas unless it's like sugar free yogurt. That's just at first glance. If you could give me all your stats and a typical split for ya, then we can go from there. thanks man!

**mitbar** · 03-16-2008, 12:46 PM

my yougurt is sugar free....my splits look something like this:
monday
chest/20min cardio
tusday:
arms/cardio
wednesday:
back/ads
thursday:
shoulders,traps/cardio/abs
Friday:
legs/light cardio

this is mainly my routine but sometimes it differs depending on time and work. thanks for all the help. let me know if this is enough to help or if you need more detail. thanks again.

n88tr · 03-16-2008, 01:07 PM

imho you're diet is ok, but you just need more. More fiber and whole grains at breakfast, SOME amount of protein for breakfast, etc.

If you want to cut more, do low-intensity but longer periods of cardio post workout, walk on treadmill for 30 mins but do some HIIT right in the morning before breakfast.

Are you trying to cut or bulk? I assume cut with that small diet you've got there.

**mitbar** · 03-16-2008, 01:15 PM

yeah i am trying to cut right now....i am currently 6'"1' and 220. forgot to put that in my last post. when u say HIIT,,, you mean high intesisty training right? or am i way wrong? thanks again for all the help.

n88tr · 03-16-2008, 01:17 PM

Right. You need to find out your "target heart rate" for burning fat. I'm 6'4" and 210 lbs and mine is 172 or 175 bpm. You need to consistently hit that number while doing hard cardio, that's when the pounds come off best.

**ZackKnight** · 03-16-2008, 01:18 PM

It's high intensity interval training.

Also you need about 1.5 to 1.8g of protein per lb of bodyweight, you need btw 1 to 2 grams of carbs, and fat i'd say about .2 to .5, but don't quote me on the fat one cuz i'm not entirely sure.

You could talk to Freak of KM. they know what's up

**mitbar** · 03-16-2008, 01:36 PM

thanks for all the help guys i really appreciate it...so this is what i am taking from all this so far...i need to up my cardio in the intensity form...also eat more protein and fiber mainly in the mornings for the fiber. so does everything in the diet are look ok to start dropping those pounds. is it pretty normal to cut bf and loose minimal pounds on the scale? i would hope to get to like 215-210 and call it good depending on my cuts...i have noticed however more vasculartiy in the last 3-4 weeks and some better cuts. let me know if i am thinking correctly on everything. thanks again so much.

KM · 03-16-2008, 04:55 PM

There's really a difference between eating right and when you're eating right, I can't stress enough the importance of WHEN you consume your nutrients.

Protein should be split evenly throughout the day; divide your daily protein intake by the amount of meals you eat. Fast digesting post workout, as well as high GI carbs. Your daily carb intake should be 20% in the morning, 20% pre workout and 25% post workout, the rest split up evenly throughout the day. Excluding before bed.

Fat intake should be moderate throughout the day. Focus on consuming your omega's before bed and moderately post workout.

Like Zack said...

Protein: 1.5-1.8g/lb of bodyweight.
Carbs: 1-2.5g/lb of bodyweight.
Fat: .2-.3g/lb of bodyweight.

Water intake should be at a minimal 1gal to naturally suppress appetite and to keep your body properly hydrated.

If you have any questions, feel free to drop me a PM bro.

**mitbar** · 03-16-2008, 05:28 PM

thanks for all the help bro's. i will take a harder look into dividing up my foods and see where i can improve the dosaging. thanks again.