wanna drop some body fat for the beach babes ;-)

[hxc87x]

ok, im a pretty healthy guy. pretty damn skinny (1.87, 70kg) but im gymming 3-4 times a week and i've already picked up quite a bit of muscle since july-ish.

im currently at 12% body fat (i've always been around 12%) but i want to drop it to 10%, maybe even 9% (going to durban with some mates at the end of the month... beach time baby! :D)

i eat 5-7 times a day (breakfast, lunch, supper and small snacks in between), no/little carbs after 3/4 and at least 2-3 portions of veggies and have a fair bit of protein at night to help with muscle repair during the night.

when i gym i do about 10 mins of warming up and target on big muscle groups at the beginning and then do isolation exercises at the end.

i have no idea what else i can try to drop my body fat, i've even stopped drinking...

i dont eat sweets, i only have healthy fats (like in fish and nuts etc - cut the fats out of my steaks and only use low fat sauces for pastas) i also only really have carbs with breakfast and for lunch and then the occasional provita with cheese and sweet chilli sauce. i drink between 2-3L of water a day and a glass or 2 of manhattan lite ice tea when im craving something that tastes of something. breakfast is a mixture of all fibre bran and pronutro. lunch is normally a ham and cheese sandwich on wholewheat though i sometimes make some pasta. veggies are always those 120grm steam-it things from mccains, they tend to be 2 of my snacks and then 1 with supper. my late night snack is low fat strawberry yoghurt mixed into a strawberry protein shake with skim milk.

any suggestions?

[HavocXphere]

Damn...that is a pretty disciplined approach to food. I just eat whatever and rely on genes to keep the weight in check (knock on wood).

12% is pretty much perfect/normal and if you check you BMI I think you'll find that it is already technically underweight or on the lower side of normal....so I would not cut back further...in fact I'd be inclined to do the opposite and hope that it turns to muscle.:D

I'd say put more chicken into the diet & boost fruit content. Maybe slice an apple onto the cereal/whatever you eat for breakfast.

[DJ...]

Bulk up the muscle more than reducing your body weight IMO. Yours sounds fine. Move your training programme to heavier, shorter rep cycles and target your muscle groups in a disciplined fashion, and get a kidney belt - no **** - I've watched a mate pop a hernia just before the Summer. Eat more carbs and meats as well IMO. The fruits and nuts and yoghurts wont help to gain weight...

And on a side note, make your own pasta sauces instead of buying low-fat cook-in sauces. Make it fresh - its usually healthier and tastier as well...

[hxc87x]

Damn...that is a pretty disciplined approach to food. I just eat whatever and rely on genes to keep the weight in check (knock on wood).

12% is pretty much perfect/normal and if you check you BMI I think you'll find that it is already technically underweight or on the lower side of normal....so I would not cut back further...in fact I'd be inclined to do the opposite and hope that it turns to muscle.:D

I'd say put more chicken into the diet & boost fruit content. Maybe slice an apple onto the cereal/whatever you eat for breakfast.

yeah, i know 12% is pretty good but i want to be more cut =)
i've picked up 4kgs in muscle since i've started gymming. i realise that im underweight but its mostly due to the facts that i dont have any muscle and i have a very thin bone structure.
forgot to mention that i have an apple with lunch.
as for the chicken... grilled skinless breasts and a salad for supper? think that'll work? i dont really do chicken but thats mainly because i dont know what i can do with it other than grilling it, and that just sounds boring and dry.

[hxc87x]

Bulk up the muscle more than reducing your body weight IMO. Yours sounds fine. Move your training programme to heavier, shorter rep cycles and target your muscle groups in a disciplined fashion, and get a kidney belt - no **** - I've watched a mate pop a hernia just before the Summer. Eat more carbs and meats as well IMO. The fruits and nuts and yoghurts wont help to gain weight...

And on a side note, make your own pasta sauces instead of buying low-fat cook-in sauces. Make it fresh - its usually healthier and tastier as well...

lol dude. i wont get a hernia with the weights im lifting just yet :o the bar on its own is pretty heavy :p but ya, i do 8 reps and 4 sets of each exercise, by the 4th set i usually only make it to 6 or 7.
i do have a lot of meat though and i have a meal replacement shake thats high in carbs that i take after gymming. im not that phased with how much i weigh but my abs arent all that big so i need to drop a bit of body fat so that they pop a bit more.

the fruits and crap is just for healthy snacks so i dont die of hunger.

as for the pasta sauces, i have no idea how to make any but i'll look into it - thanks for the idea.

[hxc87x]

btw, anyone here know whether excess protein gets converted into fat?
according to my supplements you should take roughly 2gm protein for each kg you weigh, which means i should consume around 140grm protein a day. i had a look at my normal daily intake and its around 160-170grm protein. i can cut out 1 serving of my protein shake and i'll be fine but that'll mean i have to either not take my shake in the morning with breakfast or in the afternoon with my snack, which im not keen on because those are two important times to take a lot of protein (and i cant cut out my post workout shake or the one i take before i go to bed...)

[blunomore]

Since I am a girl, I have no desire to "drop some body fat for the beach babes", but gymming is addictive! I am on my way there right now.

[Dolby]

btw, anyone here know whether excess protein gets converted into fat?

You may want to double check, but I think Super C is probably the best conversion program out there ...

[DJ...]

Since I am a girl

Pics, or it didn't happen...

[blunomore]

Pics, or it didn't happen...


To appease you, we'll just say it happened in a dark room and the camera had no flash.

[DJ...]

To appease you, we'll just say it happened in a dark room and the camera had no flash.

I prefer it with the lights on. That was a quick gym session - did you even break a sweat?

[blunomore]

I prefer it with the lights on. That was a quick gym session - did you even break a sweat?


From 2:30 to 3:30. Just cos you wanna chain women to a kitchen sink, does not mean they should be chained to the exercise equipment too.

By the way, women do not sweat, we glow :D