3 months training

[freestyla365]

Hey guys used to be 106 kgs at 22% bf now down to 85.2 kgs and 16.9% bf. I didnt really have any photos of me topless before i began to show past pics (2 embarressed) but i decided to take some today and have a few old pics of me of 2009 december. My lower Chest needs some work imo. let me know what you think im just trying to get lean at the moment. Cheers all critique welcome

[Loochi]

Hey bro well done on the body fat loss! I say keep going until your stomach is totally flat then start bulking in a clean fashion!!

Best of luck bro.

[Beef]

gud stuff bro, did u used to go to SPC?

[freestyla365]

thanks bro yeah working hard on crunches and obliques and doing a fair bit of cardio with the big lifts. My lower chest just annoys the hell out of me but trainer reckons it will get better as i keep burning. And yeah i went to st peters lol wbu?

[Beef]

thanks bro yeah working hard on crunches and obliques and doing a fair bit of cardio with the big lifts. My lower chest just annoys the hell out of me but trainer reckons it will get better as i keep burning. And yeah i went to st peters lol wbu?

hah thought i recognised you from somewhere. yeah i did too, few years behind you i think though. left at the end of last year. wherebouts do you train?

[bob26]

hey bro how many times are day are you eating and how much are you eating ??

106kg @ 22% = 82.68kg lean body mass & 23.32kg fat

85.2kg @ 16.9% = 70.8kg lean body mass & 14.4kg fat

you have made good in roads to losing your fat (8.92kg total)

but you have also lost alot of muscle in the process (11.88kg total)

By the looks of it to me you are probably not eating enough protein..

how many grams a day are you getting into ya man?

[freestyla365]

hahah what year did u finish skewl?nice 2 see an spc jock here

[freestyla365]

hey bro how many times are day are you eating and how much are you eating ??

106kg @ 22% = 82.68kg lean body mass & 23.32kg fat

85.2kg @ 16.9% = 70.8kg lean body mass & 14.4kg fat

you have made good in roads to losing your fat (8.92kg total)

but you have also lost alot of muscle in the process (11.88kg total)

By the looks of it to me you are probably not eating enough protein..

how many grams a day are you getting into ya man?

I normally have 5-6 meals a day bro.. meal 1- oats, 3 egg whites, fruit and shake.. meal 2 post workout - shake and potato/banana. meal 3- brown rice tuna mince, meal 4- almond shake( ground almonds, cocoa, protein powder milk), meal 5- chicken breast/ prawns/steak once a week..meal 6- sludge( protein powder, 1/2 cup cottage cheese, organic peanut butter).

What would you add/change bro?Cheers 4 da help and also the results done when i was 106kg was done by a mate manually so they may be wrong aye not by a pt.

[bellajoshua]

Looking good!

[bob26]

hey bro how many times are day are you eating and how much are you eating ??

106kg @ 22% = 82.68kg lean body mass & 23.32kg fat

85.2kg @ 16.9% = 70.8kg lean body mass & 14.4kg fat

you have made good in roads to losing your fat (8.92kg total)

but you have also lost alot of muscle in the process (11.88kg total)

By the looks of it to me you are probably not eating enough protein..

how many grams a day are you getting into ya man?

I normally have 5-6 meals a day bro.. meal 1- oats, 3 egg whites, fruit and shake.. meal 2 post workout - shake and potato/banana. meal 3- brown rice tuna mince, meal 4- almond shake( ground almonds, cocoa, protein powder milk), meal 5- chicken breast/ prawns/steak once a week..meal 6- sludge( protein powder, 1/2 cup cottage cheese, organic peanut butter).

What would you add/change bro?Cheers 4 da help and also the results done when i was 106kg was done by a mate manually so they may be wrong aye not by a pt.

Ah okay that would explain some of it if the originally info you had was incorrect.... for example if your body fat was actually alot higher than 22% to start with it wouldn't look so bad :nod:

I would definatly try and get a extra couple of meals in there man. I am currently eating 9 meals a day and losing body fat basically with no loss of muscle.

5:45am protein only

6:00am 1 hour walk

7:15am protein & carbs

10:00am protein & carbs

12:30pm protein

3:00pm protein

5:00pm protein

5:30pm Weights or Cardio Circuit

7:00 protein post workout

8:00 protein

10:00 protein

it can be hard work stopping all the time for a quick munch ay :pfft:

[Beef]

9 meals a day as above ^ is unrealistic for most, i'd aim for 5-6. by all means if you can eat more often, go for it! but don't let eating dominate your day unless you want it to!

hahah what year did u finish skewl?nice 2 see an spc jock here

i finished school last year, so first year uni this year :grin:

wbu?

[bob26]

9 meals a day as above ^ is unrealistic for most, i'd aim for 5-6. by all means if you can eat more often, go for it! but don't let eating dominate your day unless you want it to!

hahah what year did u finish skewl?nice 2 see an spc jock here

i finished school last year, so first year uni this year :grin:

wbu?

THERE IS SOMETHING ELSE YOU DO DURING THE DAY APART FROM EATING?

GET YOUR PRIORITIES SORTED OUT :pfft:

na jokes, yeah for sure i never really looked at that side of it...

it would be quite hard depending on different jobs and what not .

as you were.

:nod:

[freestyla365]

i train at auckland uni gym bro u?

and wow 9 meals a day man i struggle with 6 aye. Does that mean the fewer meals you consume the more muscle you burn?

[bob26]

i just think that if you are trying to lose fat (obivously this is the goal).

you would struggle to get the amount of protein you need to consume to maintain your muscle mass while doing alot of cardio work outs.. with only 5 or 6 meals a day..

if you are hitting the cardio hard you want to be getting 350grams + a day (for you size) protein to preserve that hard earned muscle you have there.

if you divide that up over 5 meals you need 70g per meal on average,

if you divide that up over 9 meals you need 39g per meal on average,

i think that you will find the body makes better use of it if it is in smaller doses.

[Beef]

i train at auckland uni gym bro u?

and wow 9 meals a day man i struggle with 6 aye. Does that mean the fewer meals you consume the more muscle you burn?

not at all. you could eat 3 big meals a day and be getting enough cals/protein. but since you're trying to lose weight you want to eat 5-6 small meals a day to keep the metabolism going. you should calculate how many calories you need to be eating to achieve your goals.

there's no advantage in eating as much protein as suggested above, but definitely make sure you're getting a decent amount i.e 1.5g per kg of bodyweight. as long as you're having a bit of protein with every meal i wouldn't worry too much.

i train at ymca mt albert. how are you finding uni gym?

[freestyla365]

yeah i try to get about 30-35gms per meal and have about 6 meals a day so we looking at roughly 180-200 gms per day and i weigh about 85 kg. YMCA is mean bro auckland uni is way to crowded aye i hate waiting to use equipment.

Bob are you sure il need 350gms protein?thats an awful lot man?not doubting you just learning about calorie/protein intake so yea...Cheers guys

[jimjim83]

Only 9 meal? I eat 38 meals a day. :-s

[bob26]

i train at auckland uni gym bro u?

and wow 9 meals a day man i struggle with 6 aye. Does that mean the fewer meals you consume the more muscle you burn?

not at all. you could eat 3 big meals a day and be getting enough cals/protein. but since you're trying to lose weight you want to eat 5-6 small meals a day to keep the metabolism going. you should calculate how many calories you need to be eating to achieve your goals.

there's no advantage in eating as much protein as suggested above, but definitely make sure you're getting a decent amount i.e 1.5g per kg of bodyweight. as long as you're having a bit of protein with every meal i wouldn't worry too much.

i train at ymca mt albert. how are you finding uni gym?

I have read heaps of stuff saying that you need 1.5g per kg of bodyweight but i have also read heaps of stuff saying you need that per lb of bodyweight (so who would really know?). I just know from personal experience if i i were to only consume 1.5g per kg of bodyweight i would be starving & that i personally lose alot of lean body mass. How ever i guess everyone is different ay..

[Beef]

i train at auckland uni gym bro u?

and wow 9 meals a day man i struggle with 6 aye. Does that mean the fewer meals you consume the more muscle you burn?

not at all. you could eat 3 big meals a day and be getting enough cals/protein. but since you're trying to lose weight you want to eat 5-6 small meals a day to keep the metabolism going. you should calculate how many calories you need to be eating to achieve your goals.

there's no advantage in eating as much protein as suggested above, but definitely make sure you're getting a decent amount i.e 1.5g per kg of bodyweight. as long as you're having a bit of protein with every meal i wouldn't worry too much.

i train at ymca mt albert. how are you finding uni gym?

I have read heaps of stuff saying that you need 1.5g per kg of bodyweight but i have also read heaps of stuff saying you need that per lb of bodyweight (so who would really know?). I just know from personal experience if i i were to only consume 1.5g per kg of bodyweight i would be starving & that i personally lose alot of lean body mass. How ever i guess everyone is different ay..

yeah, there's definitely many opinions out there regarding protein intake. i've consumed no more than 1.5g per kg and had great gains, but it may differ for others. i'm sure it's not as big a deal as many people make it out to be. if you're getting a decent amount of protein, Freestyla, you should be sweet

[bob26]

yeah i try to get about 30-35gms per meal and have about 6 meals a day so we looking at roughly 180-200 gms per day and i weigh about 85 kg. YMCA is mean bro auckland uni is way to crowded aye i hate waiting to use equipment.

Bob are you sure il need 350gms protein?thats an awful lot man?not doubting you just learning about calorie/protein intake so yea...Cheers guys

Really comes down to how your body reacts to it i guess ay..

But looking at those figures you gave to start with(seems like your body is screaming for some more!!) i don't think it is going to do you any harm :wink:

[bob26]

Only 9 meal? I eat 38 meals a day. :-s

what times are these meals ? :roll: and oh oh, one other question,

if you still get hungry do you keep anything on hand for a snack? :pfft:

[Beef]

But looking at those figures you gave to start with(seems like your body is screaming for some more!!) i don't think it is going to do you any harm :wink:

except empty your wallet :pfft:

[jimjim83]

I eat a meal every 37 minutes and snack between. :wink:

[freestyla365]

Alrite man might increase my protein intake then aye....wat kind of protein do u suggest?just increasing my shakes?or casein protein?Cuz i have plenty of chicken and fish during the day. and Lol at the 38 meals a day...

[bob26]

i wouldn't go adding any more shakes in dude. try and just stick to a couple a day, pre / post workout is good.

i have been eating 200g of light cottage cheese right before bed. 23.8g of casein protein there for $1.60(usually about $3.99 for 500g). basically no carbs or fat.

Really good meal to have right before bed when trying to lose fat as it

feeds your muscles for up to 6 hours.

you getting protein for breakfast?