2009 Northern Contest Information
|
Go
 |
New
|
Find
|
Tools
|
Reply
|
|
|
Member |
Been on a hard core mission to get down to 9% BF at 46 y/o. I am non-competitive, and have been for years. I have weight fluctuated over the years, sometimes to 45 pounds over my ideal. I am a trainer and a therapist, so I had 25 years to get the training part down. Now I focused on my diet more than ever.
I am 5'9" 173 pounds at 12% BF, this is where I usually stall my progress. I have done this several times over the years. I am following the "Beverly Method" currently and I usually feel quite hungry after 8PM. My total caloric intake is 2100-2400 Kcal split between 5 meals. 50/20/30 supplements: superpak, MA & U40 4/4, lean out 2/5x, ZMA, UMP Any help from the pro's would be greatly appreciated! |
||
|
|
Guru Member |
Id post your exact diet, but the macros look right.
Calories could be a little higher I think. I weigh 150 and am currently eating that many calories and have dropped my bodyfat on a 5 site test to 6.5% from 13.7% over the last 9 weeks. If budget allows might I suggest 2 scoops Glutamine Select during training and one scoop prior to bed. You could also throw in 2-3 Keto caps just prior to training for extra energy and fat burning. Post training I recommend 2 scoops of Muscle Provider ONLY. This will allow you burn more fat post training. Studies have confirmed those that supplement with extra BCAAs lose more fat around the abdomen than their counterparts. Thatd be a huge help in getting that reading down in the 9s. Good Luck, |
|||
|
|
Member |
Thanks Jason, I do appreciate your help. I tried eating 6 meals per day, not cheating at all and my weight seems to slowly go up, and I see no reduction in fat. That is why I kept it limited to 5 meals per day, it seems like I lose weight, but very very slowly, maybe 1/2 to a 1/4 pound per week. I never eat any kind of complex carb except for my 2 refeed days on Mon and Thurs. I follow the guidelines, 1.5 cups B rice, sweeet po, 1C veggies, 1 Banana, 1 TB Udo's
Here is my 5 meal breakdown: 6am: 16 oz coffee / 4tbls 1/2&1/2, 8 muscle syn, 4 leanout 6:15 workout 25 MA 7:30 post workout: 3 scoops of Muscle P with 4 berries, with 2 tbls Udo's 4/4 Ultra, MA, 2 lean out, multipak 10:00 tuna pak, apple ,4/4 MA Ultra, 2 lean out 12:00 8 Oz fish, 1.5 cups asparagus 4/4 MA,Ultra 2 lean out 3:00 2 scoops UMP 5:30 8 oz chicken, 2 cups salad, 2 TBLSP Udo's 4/4 ultra, MA ,2 lean out No more to eat unless I do a night workout, then I will have 1-2 scoops of MP. 10:00 PM Bed 3 zma, 8 MS I also try to drink 6 liters of water per day, but sometimes I get more in. I am hoping to get this done within a couple of months, this is where I get stuck and stall, more CHO?, More Cals? I gain weight very easily. I hate cardio and avoid it, maybe 2X per week for 20 minutes, but inconsistently. Thanks, This message has been edited. Last edited by: Ironmorph, |
|||
|
|
Active Member |
Ironmorph...looks like your headed in the right direction. The only thing that I can see that may be inhibiting you is the lack of cardio. Believe me....I hate cardio also!! But, I have always been an athlete and in good shape but never could get down to where I wanted to be as far as body fat level....below 10%. I have been keeping my nutrition pretty clean and just added consistent low intensity cardio to the mix and everything is taking care of itself. If you could add some cardio in the mornings for 4-5 days a week i think you would see theat bf dropping. Cardio sucks but its a means to reaching your goal. I just think about what I have to get done for the day or study when im walking on the tread...it goes faster and I feel better about reaching my goals when i get off it. Bump the cardio up a bit and see if that gets the bf decreasing again. Hope this helps and good luck to ya...youll get there!
|
|||
|
|
Guru Member |
I have to agree. Cardio on an empty stomach should be mild, fat burning, nothing intense and at least 30 min. Anything less really wouldn't be as effective. More intense cardio should be supplemented with BCAAs or with carbs in the diet, strategically ingested. Frank "Lift and be happy. Lift harder and be excited...Get Excited, Get Big!!!" |
|||
|
|
Active Member |
At first glance, I see that you have a 3 scoop MP shake with 4/4 Ultra/MA. That's a whopping 78 grams of protein all at once. I didn't look any further but how much protein are you consuming in a day? What is your lean body mass right now?
You could probably just do a search with author's name Jtheo and you will see the reasons why I asked the above questions. You can't escape natural thermodynamics. Metabolism chases intake. Losses are created through deficits. There is no site in the body that stores extra protein intake. Activity and proper nutrition maintains muscle. Put all that together and you should be able to find why you aren't getting down to 9%.
|
|||
|
|
Active Member |
The main piece of advice I could give is to ask yourself, why did you choose that diet? Was it made for you specifically or did you find it online or in a magazine?
Always try to understand why you did something and the logic behind it. That's the only way to see if what you are doing makes sense. |
|||
|
|
Guru Member |
Ironmorph, Im also 46 years old, been competing for 14 years this month. I get my bodyfat down to 3-4% three to four times a year, so first of all its achievable. I have to agree about the cardio. First thing in the a.m. will not only start right at burning stored bodyfat, more importantly, it will set your metabolic rate for the whole day, hence burning more bodyfat. Also train hard, because the more muscle density you have, the greater your bodys ability to burn bodyfat. One last thing, it looks like you need to consume another serving of healyhy fat in your diet. Good luck.
|
|||
|
| Previous Topic | Next Topic | powered by eve community |
 | Please Wait. Your request is being processed... |
|
|||
| Site | Beverly Nutrition | ||
| Servlet | eve2da015 | ||
| Version | 1.2.22 build 9062 | ||
| Module | Forums 4.0.3 | ||
| Stylesheet | "Blue Steel [Default]" | ||
| Wordlet Set | "Default Wordlet Set" | ||
|
