Diet - help required

dynamo212
Topic Author
Junior Member

13 Oct 2014 17:39 #176012 by dynamo212

Diet - help required was created by dynamo212

Howsit all. Looking to cut some body fat and get down to about 6-7% and was wondering if you could take a look at my diet. Any comments are welcome.
Training stats:-
19 years old
9% Body fat
80kgs
been lifting for 3 years

Meal 1: 3 eggs, tablespoon of light mayonaise

Meal 2: Post workout - 30g whey with 250ml full cream milk

Meal 3: 75g Brown Rice 150g Chicken with herbs

Meal 4: Almonds, Chicken

Meal 5: Lean mince with broccoli and cauliflower

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Pyroclasm
New Member

13 Oct 2014 18:37 #176015 by Pyroclasm

Replied by Pyroclasm on topic Diet - help required

9% is already extremely lean and you should see a clear six pack. Why do you want to go down to 6-7% where the body is under strain and bad for muscle building?

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dynamo212
Topic Author
Junior Member

13 Oct 2014 19:02 #176023 by dynamo212

Replied by dynamo212 on topic Diet - help required

@Pyroclasm Just aiming to be as shredded as possible. So any thoughts on this? Not considering any juice but could get a fat burner off the shelf.

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Pyroclasm
New Member

13 Oct 2014 19:08 #176025 by Pyroclasm

Replied by Pyroclasm on topic Diet - help required

Are you looking at stepping on the stage or simply want that shredded look? If you like to you can post some front, back and leg pics and I can give you a close guestimate of your bodyfat.

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dynamo212
Topic Author
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13 Oct 2014 19:11 #176028 by dynamo212

Replied by dynamo212 on topic Diet - help required

Just looking for that shredded look. Okay I'll do that tomorrow.

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Pyroclasm
New Member

13 Oct 2014 19:16 #176030 by Pyroclasm

Replied by Pyroclasm on topic Diet - help required

Good to be accurate about your current bodyfat so that we know how to proceed with your diet. Anything under 10% is shredded so I believe you might be a higher than that.

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dynamo212
Topic Author
Junior Member

13 Oct 2014 19:31 #176034 by dynamo212

Replied by dynamo212 on topic Diet - help required

yeah ofcourse and I appreciate the feedback. Had my bodyfat measured by a professional last week but have been sick these last few days so carrying a bit of water weight so body fat might actually be about 10% but I'll let you guys decide tomorrow.

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dynamo212
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Junior Member

13 Oct 2014 19:32 #176035 by dynamo212

Replied by dynamo212 on topic Diet - help required

@Pyroclasm also what is your opinion on fat burners?

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Pyroclasm
New Member

13 Oct 2014 19:42 #176036 by Pyroclasm

Replied by Pyroclasm on topic Diet - help required

Fat burners come from a place where heaven and hell meet. They are strong and effective compounds and as a result have many profound side effects. Infact for the most part you only know the fat burners are working because of the side effects you are getting. You should always research fatburners thoroughly as fat burners cause 100x more trips to the ICU than anabolic steroids. This is almost always because the user were following some looney protocol from some random steroid website or his huge buddy at the gym who placed second in some very high profile event.

When it comes to fat burners I have so much knowledge and so many ideas to share with you and all you need to do is ask!

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dynamo212
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Junior Member

13 Oct 2014 19:50 #176038 by dynamo212

Replied by dynamo212 on topic Diet - help required

I am not keen on going the route of clen due to the side effects that I have read about. What about something such as incinerate by supps sa or hydro heat hardcore by evox? To be honest I have never been a fan of supplements as I prefer whole foods and think that most of it is overpriced marketing nonsense so have stuck to creatine HCL (love the little water retention) and whey but for now just looking for that extra boost from a fat burner.

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dynamo212
Topic Author
Junior Member

14 Oct 2014 10:17 #176061 by dynamo212

Replied by dynamo212 on topic Diet - help required

how do I upload the picture? @Pyroclasm

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Pyroclasm
New Member

14 Oct 2014 14:42 #176072 by Pyroclasm

Replied by Pyroclasm on topic Diet - help required

In the general section you can find: Sticky on posting pictures

The industry makes the most profit from suckering people with their fat loss supplements. My opinion waste of money rather play lotto and get that diet 100% spot on.

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dynamo212
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14 Oct 2014 14:48 #176076 by dynamo212

Replied by dynamo212 on topic Diet - help required

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dynamo212
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14 Oct 2014 14:48 #176077 by dynamo212

Replied by dynamo212 on topic Diet - help required

What do you think @Pyroclasm?

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Pyroclasm
New Member

14 Oct 2014 14:51 #176079 by Pyroclasm

Replied by Pyroclasm on topic Diet - help required

I need to see your back and legs but you look lean.

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Oupa
Moderator

14 Oct 2014 14:53 #176080 by Oupa

Replied by Oupa on topic Diet - help required

Pyroclasm wrote: I need to see your back and legs but you look lean.

Perv !

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dynamo212
Topic Author
Junior Member

14 Oct 2014 14:56 #176081 by dynamo212

Replied by dynamo212 on topic Diet - help required

Coming off a serious knee injury and had ankle problems which I'm slowly recovering from so my legs are completely out of shape. Hit my first leg session in 6 months on friday. I don't have a back shot unfortunately but roughly from that picture what body fat would you say I am at?

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Oupa
Moderator

14 Oct 2014 15:25 #176082 by Oupa

Replied by Oupa on topic Diet - help required

10%

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dynamo212
Topic Author
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14 Oct 2014 15:39 #176083 by dynamo212

Replied by dynamo212 on topic Diet - help required

any tips to get to 7% then @Oupa? I am training 5 times a week and doing light cardio 3 x a week.

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Kuifie
Elite Member

14 Oct 2014 16:52 - 14 Oct 2014 16:56 #176084 by Kuifie

Replied by Kuifie on topic Diet - help required

If your diet is good first thing to change is cardio.

If possible. do fasted cardio. it works wonders. Also ramp up your cardio by doing intervals. example being. sprint two minutes. walk one. sprint two minutes walk one and so on.

Add HIIT training also to your weight lifting. Supersets. Dropsets. Compound Sets. Very little rest. 45 seconds in most cases. If that doesnt tire you. up the weight and decrease to 30 seconds

Give me the strength to forgive those who curl in the sqaut rack

Last edit: 14 Oct 2014 16:56 by Kuifie.

The following user(s) said Thank You: dynamo212

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Chem1
Elite Member

14 Oct 2014 16:58 #176086 by Chem1

Replied by Chem1 on topic Diet - help required

Oupa wrote: 10%

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dynamo212
Topic Author
Junior Member

14 Oct 2014 19:35 #176087 by dynamo212

Replied by dynamo212 on topic Diet - help required

@Kuifie How often would you suggest I do cardio? and also what would a good training split be? At the moment I am doing: Chest; Bis and Tris and core ; Back ; shoulders and core ; legs

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Kuifie
Elite Member

14 Oct 2014 19:42 - 14 Oct 2014 19:51 #176088 by Kuifie

Replied by Kuifie on topic Diet - help required

You cardio will depend on the rate you want to shed more bodyfat.

Increase the intensity firstly of your cardio. You said 3 times a week is your current. Id keep it like that for now. Just increase the intensity and do it fasted if possible.

Your split looks acceptable. Just add supersets and decrease rest peroid. Hopefully this will help you shed abit more.

Remember you are in the range now where shedding bodyfat becomes harder.

edit : you can also change up your split. back and biceps. chest. legs. shoulder triceps. with core every day or every second day. alternatig between core and calves

HIIT will push up metabolism and heart rate throughout session. Thus burning more calories.

Give me the strength to forgive those who curl in the sqaut rack

Last edit: 14 Oct 2014 19:51 by Kuifie.

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Pyroclasm
New Member

15 Oct 2014 20:27 #176144 by Pyroclasm

Replied by Pyroclasm on topic Diet - help required

dynamo212 wrote: Coming off a serious knee injury and had ankle problems which I'm slowly recovering from so my legs are completely out of shape. Hit my first leg session in 6 months on friday. I don't have a back shot unfortunately but roughly from that picture what body fat would you say I am at?

If your legs are out of shape then that means they are holding extra water and fat. This could have a massive influence on your BF. It's called bodyfat % and not torsofat %.

Your torsofat % I would put at sub 10%.

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Pyroclasm
New Member

15 Oct 2014 20:29 #176145 by Pyroclasm

Replied by Pyroclasm on topic Diet - help required

Oupa wrote:
Pyroclasm wrote: I need to see your back and legs but you look lean.

Perv !

Had to re-write that sentence more than once and the one you see is the best one.

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