lowering bf%

johnTT · Post by **johnTT** » Fri May 04, 2007 6:41 am

hi there ive been bulking 4 quite a while now and have put on weight. have high bf% and now want to get it down to about 10-12%. how would i go about this without losing any muscle? i want to look very muscular so lstripping the fat off will help.
thanks

Boss Man · Post by **Boss Man** » Fri May 04, 2007 9:52 am

Drink good amounts of water.

Also make sure Saturated Fat levels are lowered where possible, and replaced with Unsaturates.

Those two things should do something for you.

swanso5 · Post by **swanso5** » Sun May 06, 2007 10:09 pm

aim to lose 2 - 35 [per month...depending how fat you've got will depend on how long it will take...have veggies with every meal...keep lifting heavy but just decrease rest periods...take up sprinting

Boss Man · Post by **Boss Man** » Mon May 07, 2007 10:12 am

swanso5 wrote:aim to lose 2 - 35

I'm not sure what you mean by that.

swanso5 · Post by **swanso5** » Mon May 07, 2007 3:50 pm

aim to lose 2 - 3% per month...shift button didin't work

Boss Man · Post by **Boss Man** » Mon May 07, 2007 4:53 pm

Oh right okay. I hought it was a lb measurement, I was worried you were advocating 35lb of weight loss a month is okay, as about half that is as much as anybody should lose, which I know you'll understand anyway.

Thanks for the clarification.

swanso5 · Post by **swanso5** » Mon May 07, 2007 5:53 pm

don't worry about me bossman i'm onto it

sameey70 · Post by **sameey70** » Wed May 09, 2007 2:11 pm

Boss Man wrote:Drink good amounts of water.

Also make sure Saturated Fat levels are lowered where possible, and replaced with Unsaturates.

Those two things should do something for you.

All fats contain the same amount of calories, and while it is best to avoid saturated fats due to increased risk of heart disease, note that unsaturated fats are just as detrimental to the waist line as saturated fats.

Boss Man · Post by **Boss Man** » Wed May 09, 2007 6:11 pm

Agreed, I was aware, but for his benefit, cutting Saturates and replacing with healthier Fats, will be more beneficial than keeping it as is.

Plus if he's cutting Saturates, then he'll reduce his potential Fat storage from Fats anyway.

johnTT · Post by **johnTT** » Mon May 14, 2007 5:36 am

im 14.5% so how would i get it down without losing muscle and size, help appreciated. cheers, drink loads of water about 3 litres a day. cutting saturaed fats, cut all crap completely. cheers

swanso5 · Post by **swanso5** » Mon May 14, 2007 3:42 pm

i wouldn't cut calories but rather follow these guidelines:

- clean up diet completly
- have simple carbs for breakfast and then simple carbs immediately following workout after protein shake in food form
- all other meals are to contain carbs from fruit, veg, salald only
- keep lifting heavy but start rest at 75secs between sets and decrease 5secs each week...keep an eye on the clock for this one
- add 1 sprinting session a week 10 x 50 meters as fast as you can with a 20 - 30sec walking rest in between them
- sleep
- get some fish oil and have 6g a day over 3 dosages
- no supp's

Boss Man · Post by **Boss Man** » Mon May 14, 2007 6:45 pm

swanso5 wrote: - have simple carbs for breakfast

I would say that whilst that is a good thing, as it would help spike low Bloodsugar, he might be better having high GI carbs, something like Cereal is oftne a good one, providing he has no allergies or intolerances to things like Gluten, then it shouldn't really matter what kind he had, especially as he could add Milk to most Cereals, and providing he isn't Lactose intolerant, he'll get his Sugars that way instead.

Simple Sugars are often sometimes difficult to isolate, bearing in mind the kind of sugars that might help after training like Maltitol, Maltose, Maltodextrin, Dextrose, (Glucose), Grape Juice etc etc, are hard to isolate without taking some kind of Powder, Supplement Bar or Energy drink.

They're not usually sold on their own, like Splenda say, except for Glucose which does come in some kind of strange powdered Egg type form, I seem to recall.

Though if he chose the Simple Sugar option, then obviously a scoop of Protein Powder should suffice, for Simple Sugars and Protein, and maybe something like an Apple to boost his Carbs up about 19g, or about 28g if he wanted more still and chose a Banana for example.

swanso5 · Post by **swanso5** » Tue May 15, 2007 2:16 am

i basically meant complex carbs such as cerials, breads, fruit etc...just had wording wrong i think

johnTT · Post by **johnTT** » Tue May 15, 2007 4:50 am

basically ive been off weigth gainer 4 about 2 weeks now. kept much cleaner diet etc as above. ive lost around 6 pound already but am @ 14.5% i dont understand. did looked bulked up weighing in @ 12stione 5lb now about 11sone 13lb. im looking smaller again. when i 1st started bulking i was 11.7 stone. so im guessing that maybe i have put a couple pf pound off muscle on maybe not i cant tell. basically i dont want to drop dwn in size to much. im 174cm in height. i do want to get bigger but summer is approaching so i do want to look ripped but not extreme 6pack partly visable etc. so im dont wana lose etc. ive got 16" biceps, 33" waist. what shall i do, still not doing any cv. i wana look toned up now. taking cyclone but dont really see any benefits from it either.
please help thanks

Boss Man · Post by **Boss Man** » Tue May 15, 2007 8:24 am

swanso5 wrote:i basically meant complex carbs such as cerials, breads, fruit etc...just had wording wrong i think

Maybe. No worries anyhow

.