How do i strip down to be lean again????

[kels]

Hey guys, after a bit of help. Been bulking up for excatly 5months today ive gone from 83.8kgs to 88.8kgs, body fat is up from 10.1% to 16.6% two weeks ago.

so what i am wanting to know is how do i strip away the body fat while keeping the muscle mass?

what exercises do i do, do i add in cardio (for the last 4 months ive done pretty much none, only 5mins on a cross trainer to warm up)

Do i change my eating habbits?

Any help will be appreciated, do i need to give any more stats......? list what i eat....? :shifty:

[bob26]

83.8kg @ 10.1% = 75.34kg lean body mass & 8.46kg fat

88.8kg @ 16.6% = 74.05kg lean body mass & 14.75kg fat

:shock:

How have you had your body fat checked dude? This doesn't look right.

Unless you have been eating really bad :naughty: Or you havn't been pushing those weights hard enough.

[frogie2001]

may i suggest cardio and cut shit food from the diet?

[kels]

83.8kg @ 10.1% = 75.34kg lean body mass & 8.46kg fat

88.8kg @ 16.6% = 74.05kg lean body mass & 14.75kg fat

:shock:

How have you had your body fat checked dude? This doesn't look right.

Unless you have been eating really bad :naughty: Or you havn't been pushing those weights hard enough.

Body fat checked by standing on scales that has the infered beam go through ya body (duno how it works)

How did you get your calculations? been eating healthy except for fat fridays where i have some chocolate and take aways for tea, not pushing the weights hard enough..... dont think thats it.

All the trainers told me that to bulk up my body fat was going to increase, isn't that whats meant to happen.

[kels]

may i suggest cardio and cut shit food from the diet?

dont really eat shit food, except for fat fridays which is my cheat day. cardio, yes- like all out or am i meant to keep my heart rate in the fat burn zone (will that minimalise the loss of muscle while dropping the body fat%?)

swap just to cardio or keep the weight training going aswell?, im new to this sort of stuff (come from a cycling background)

[bob26]

83.8kg @ 10.1% = 75.34kg lean body mass & 8.46kg fat

88.8kg @ 16.6% = 74.05kg lean body mass & 14.75kg fat

:shock:

How have you had your body fat checked dude? This doesn't look right.

Unless you have been eating really bad :naughty: Or you havn't been pushing those weights hard enough.

Body fat checked by standing on scales that has the infered beam go through ya body (duno how it works)

How did you get your calculations? been eating healthy except for fat fridays where i have some chocolate and take aways for tea, not pushing the weights hard enough..... dont think thats it.

All the trainers told me that to bulk up my body fat was going to increase, isn't that whats meant to happen.

Ah okay dude, those scales machines can be all over the place % wise depending on how hydrated you are at the time and what not.

Better to get it checked with calipers.

Calculations were from the information you gave above, ie Your body weight at a specific percentage of body fat.

Yes it is normal to put on some body fat while you are bulking, it is just that at the %'s that you had above it would seem that you had put on 6.29kg of body fat and lost 1.29kg of lean body mass. This probably isn't the case due to how you had your body fat measured..

Do you look like you have put on some good muscle size?

[kels]

Ah okay dude, those scales machines can be all over the place % wise depending on how hydrated you are at the time and what not.

Better to get it checked with calipers.

Calculations were from the information you gave above, ie Your body weight at a specific percentage of body fat.

Yes it is normal to put on some body fat while you are bulking, it is just that at the %'s that you had above it would seem that you had put on 6.29kg of body fat and lost 1.29kg of lean body mass. This probably isn't the case due to how you had your body fat measured..

Do you look like you have put on some good muscle size?

i just assumed they would be correct, "the age of technology" the calculation you used seems to me that its genralaisation, doesnt take into account all the varibles of individiuals.

yeah 6months ago i was quite slim with hardly any muscle, now im bigger and stronger, looking better in the mirror so yeah put on good size, what im after though is that slim cut up look like - will smith in "i am legend" if i continue going the way i am im not going to have that slim ripped look

Wifes friend (female body builder) just emailed and said to hammer out the cardio but to stick to my eating plan keeping the protein up so i dont lose the muscle mass, so guess she pretty much answered my question :pray:

[bob26]

I am not trying to be a smart arse dude. I just know from my own experience on those scales that send a electronic pulse up your left leg and back down your right leg and work out how long it took that they can change on a daily basis quite substantionaly. like 5% just depending on varoius things.

So from what you have just told me about how you have put the size on and what not the machine is almost definatly in accurate.. (this is a good thing) :wink:

Yup your mate is right, make sure you eat a shit load of protein (even a little more than when you were bulking) keep you carbs low and in the morning and hit the cardio hard and you will rip up real quick.

[kels]

Cheers for your help, much appreciated. Will have to see if they do the calibre test.

[weajo196]

Hey guys, after a bit of help. Been bulking up for excatly 5months today ive gone from 83.8kgs to 88.8kgs, body fat is up from 10.1% to 16.6% two weeks ago.

you think your bf% went up 5.5% in a coupla weeks?!

[vinnie700]

yeah those scales are a joke. a visual glance by a trainer or someone in the know is more accurate. caliper test is the only proper way. unless u can get access to one of those bod pods.

yeah like bob26 said, its unlikely youve lost muscle and gained fat, based on your original calculations. your probably more likely to be at 12 or 13% max. any more and you would just be putting on fat and not making any muscle gains. should be easy to drop a couple % off. increase calorie output (cardio etc) or decrease calorie input. and just have surplus protien in your diet at all times.

[kels]

Hey guys, after a bit of help. Been bulking up for excatly 5months today ive gone from 83.8kgs to 88.8kgs, body fat is up from 10.1% to 16.6% two weeks ago.

you think your bf% went up 5.5% in a coupla weeks?!

No, why would i think my bf% went up 5.5% in a couple of weeks?!

Bodyfat started at 10.1% (5 months ago), 2 weeks ago when i jumped on the scales i was up to 16.6%

[samoan_muscle]

Hey guys, after a bit of help. Been bulking up for excatly 5months today ive gone from 83.8kgs to 88.8kgs, body fat is up from 10.1% to 16.6% two weeks ago.

you think your bf% went up 5.5% in a coupla weeks?!

No, why would i think my bf% went up 5.5% in a couple of weeks?!

Bodyfat started at 10.1% (5 months ago), 2 weeks ago when i jumped on the scales i was up to 16.6%

Funny that, I've always wanted to look like Will Smith in I Am Legend too.

We share something in common.

[weener lad]

Post up your (honest) current diet. It's a bit hard to work out where you can be helped without knowing what you put down your gob.

[kels]

Post up your (honest) current diet. It's a bit hard to work out where you can be helped without knowing what you put down your gob.

Diet, cant really put down the times i cosume each lot of food bkoz im a shift worker.

1- bowl of oats, 2 pieces of toats with peanut butter

2- muesli bar, shake

3- banana, 4 egg whites, 2 sandwhiches usually tuna, chicken chop chop or peanut butter

4- almonds, pumpkin seeds, green tea, yoghurt.

5- pre work out supps- jack3d (1st day on that today)

6- shake (straight after work out)

7- What ever wife cooks, usually chicken, diced beef etc etc full of veges always genreally a healthy dinner

8- green tea before bed.

What changes do i have to make, keeping in mind i cant cook and live a hectic lifestyle so dont have much time to prepear foods....

[kels]

oh and friday is my cheat day, referd to as fat friday, usually a pie and sausage roll for lunch or take aways for tea and chocolate