[Keith11072]

Ok, first off had thet trainer do a quick BF% and he said I was 26%...Not sure about that but..I weigh 265 so that put my lean mass at 201.4. I do not want to necessarily get bigger right now. I just want to reduce my BF. Please correct me if I am wrong. I know I should be eating about 200 grams of protein a day but I am not sure about the carbs. I do take a Multi vitamin every day. I use the GNC Mega Men vitamins. Could someone help me. I do have some pics I just took but I am kinda embarassed to post them...

[serbmarko]

Hey Keith. thanks for posting.. no need to be embarassed bro.. were all here to help you out.. first off I believe its 2grams of protein per 1lb/of lean body mass.. so I believe you should be taking in around 400 grams.. is this possible? yes it is but with supplements of course.. I would suggest getting a good whey/isolate protein shake with low carbs in it.. if you are truly 26% bf then you do need to keep you carbs rather low.. I would really concentrate on your cardio, first thing in the morning on an empty stomach is good if you have the time and energy to spare.. as for carbs, I wouldnt eliminate them altoghther but I would really concentrate on what kind of carbs you are taking in and at what time of the day they are consumed.... there are also things called free carbs which can be eaten as many times during the day as you can.. those consist of greens and other vegetables which are low in sugar.. eg. brocolli, spinach, romaine lettuce, green beans, and so on.. some dark red veggies are also good.. ei. tomatoes, peppers and such.. I would also include some organic/brown rice into your diet as well as sweet potatoes.. what does your current diet consist of and also how often do you train a week?

[Q80_MuscleHed]

don't be be embarassed for posting ur pics man .. anyway .. i think if u want to reduce ur body fat .. u should concume the half intake of carbs that u would eat it when u bulk up .. for example if u eat 400 grams in bulk phase .. u should cut the way down to 200 grams ( from complex carbs like oats whole wheat stuffs and lots of viggies ) along with elevate ur protain intake like from 200 grams to 250 to protect ur muscle wasting ..

[imraan47]

just wondering as to how that trainer measure ur BF%...u cant be 26%...thats alot!!!

[Keith11072]

calipers....checked back,tris and one other area

[Keith11072]

[IMG][/IMG]

[serbmarko]

hey man.. thanks for posting the pic.. that helps alot.. but im gonna be myself and critique your physique.. and yes id say your around 26% .. and to be honest i dont see how you can 200lb lean body mass.. dont take me the wrong way bro.. im just trying to help you out here.. id say concentrate on leaning up at this point in time.. all the while keeping your protein intake very high.. then you will see what your working with and then you can make the proper adjustments.. all the best to you in your progress

[Keith11072]

Serbmarko..The pic really makes me look small framed as well......That is exactly what I am doing though is concentrating on leaning up though....... I do believe that my lean mass is definately around 190 to 200 I will post some measurements soon...Thanks again....I will post my progress prob every two weeks or so..

[Rocky]

Keith - good on you for posting pics! You look very similar in compostion to my friend Pat who I have been training for 3 months or so now. (He's in one of the pics of my gym in the "where do you train" thread incase you're curious).
Basically he's got a belly on him and an all over "layer"
He started at 259lbs at a height of 5' 10" and he had a 46" waist!!

I put him on the same program as me for weight training (high weight low rep to failure) 3 days a week and 2 - 3 of the days in between had him do a high intensity cardio workout for 45 mins or so.
In 2 months he lost 32lb and 3 1/2" off his waist and his strength just rocketed!
Keep up with the strength work as (don't take this the wrong way) but being a bigger chap works to your advantage in lifting as the fat cells in your body actually support your muscle cells (hence why Worlds strongest man and powerlifter competitors aren't always defined, and why BBer's put on a lot of weight in the off season).
As for his diet - he reduces the number of carbs he has at each meal throughout the day. He only has 3 - 4 meals a day and the last one is nearly all protein, with very few carbs.

This may work for you - it's worked for him!

Good luck with whatever you try and keep us posted!

[eli80cal]

How many carbs are you eating now? That will help to identify where your carb needs will be at. Like Rocky said, cycling carbs during the day will help you lose fat, but will also insure that you not only dont go into ketosis and get lethargic, but you have enough fuel to push hard. Try 200 grams a day or so, and adjust from there.

[Keith11072]

Ok guys...My waist is about 39-40"..again i am 6' TALL..I was aroung a 34" when I was 220....I know it sounds like I was making excuses but those pics aren't the best...The lighting sux and theres nothing to use comparatively for size.......Again I am gonna take some measurements.......Last time I got on a fat loss program I followed Bill Phillips Bofy for Life program and it worked really well....Rocky I would never take out my stength training. At this point I have been following the BFL program again as far as the training goes and it is working...I will keep posting as I go along.....THANKS AGAIN FOR EVERYONES INPUT!!!!!!!

[Banshee20]

Originally Posted by imraan47

just wondering as to how that trainer measure ur BF%...u cant be 26%...thats alot!!!

He can be 26%. 26% bodyfat is not at all impossible. The trainer did a 3 site test, 5 or 7 site tests are more accurate but still 26% is plausible. Doesnt matter its just a starting point.

His lean body mass is also around 200lbs like he said. 265(Keiths weight) X .26(his body fat %)=
around 70lbs of fat tissue.

Then 265(Keiths weight) X .74(% of his body that is lean tissue/water) = 196.1lbs of lean tissue.

Good luck Keith! It looks like some folks gave great advice, Im sure you will be right where you want to be in no time at all!