Advice on my Fat Cutting

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1

Im not concerned with weight, just cutting fat.

I do an hour of cardio every AM (usually 7am to 8am) and prior to I drink 8 oz of OJ so I have fuel in my tank. Its usually 2 machines or swimming and I try and keep my heart rate between 130-145 for the duration. (Im 5'11 or so and weigh between 215 and 220 right now)

After I usually have 3 eggs, 2 pieces of 12 grain bread (The kind with whole wheat as the main ingredient) with a slice of cheese and 3 pieces of turkey bacon. Wash it down with either water or apple juice.

11ish Ill do half a salad or some yogurt or cottage cheese

Mind you I drink water all day.

2-3ish Ill eat the other half of what I ate @ 2 and take my vitamins, multi oils and arginine.

Then I get off work, let the dog out, have a snack of sorts (Nothing huge, just maybe another yogurt, maybe some fruit)

Then I lift from 7-8PM or so. Im on a 4 day cycle, and on the 5th I try and do something light, but nothing super exerting because I need recoup time.

After the workout, Protein shake with abt 30 grams of protein and my amino acids.

Then I have a couple more glasses of water and go to bed.

This is my problem. Im 3 weeks into it and Ive put on about 5 lbs. Im assuming its muscle because I see gains in my arms, neck and legs. But Im wondering if Im eating too much maybe ?

My nutritionist told me that sitting still all day I will burn 2400-2600 calories and that I need to be eating around 200g of carbs due to my rigorous schedule but Im not looking/feeling thinner.

Suggestions ?

2

I just wanna look lean, I dont care at what weight really.

11% is my goal, Im at 19.

3

Oh, and I feel hungry, and when I eat I eat till Im not hungry, not till Im full.

4

that is the best way to do it.

5

SO im just to assume that the first month or two are going to be me puttin on some weight because Im building muscle ?

6

http://www.bmi-calculator.net/bmr-calculator/

try that. If your goal is getting your bf % low, why are you worried about weight? Maximize muscularity with your best hypertrophy routine while keeping overall calories low and protein levels high. Avoid simple sugars and saturated fat.. yada, yada.. but it comes down to overall calories. I also highly doubt that you're losing that much calories by sitting all day.

7

Cut off all your hair. Your body spends too much valuable energy trying to hold up that crazy do you have

8

I have gone from 293 - to now 210 and I still eat what i want (just within noderation). You have to vary the running (Frtleck type running) focus on training for time in stead of reps - i do body weight excersies and variations. I will shoot you and a couple othes emails. Hit me at jford@ko-ffs.com - the type of traiing is do you can see here http://s52.photobucket.com/albums/g37/BigDiesel3x/?action=view&current=JeffsVid2b.flv

9

Email sent

I do mid weight, high reps, and usually fail on the last few reps in in the 3rd set.

My lifting sched = day 1 and 3 = Upper body, back chest, bis tris, Shoulders.

2-4 are legs.

Day 2 and 3 last 42 mins or so.

Day 1 and 4 = 60.

I do abs daily and I mix it up.

10

OJ isn't good before cardio.

Cut out the cheese, you are already eating three peices of turkey bacon as well as eggs. Skip the apple juice (all sugar)

Yogurt (flavored) is surprisingly unhealthy, replace one of your yogurt/fruit portions with a handful of almonds or a green salad.

11

In the AM, OJ is supposedly the best. Low amt in your stomach and easily accessible carbs.

12

its too acidic for me, makes me uncomfortable right before a workout.

13

I drink like 6-8 oz.

14

top

15

dilute the OJ with some H20. Also, I'd cut out the apple juice..soooo much sugar. 200g of carbs sounds like a lot, but as long as they're from grains, etc.

Like I should be giving out advice, lol. I've always heard, why drink the juice when you can eat the whole piece of fruit and get more benfits. But really, maybe drink an arizona diet green tea instead of apple juice....more water also?

16

I wouldn't drink any juice at all unless you are making it yourself in a juicer.

17

Its all not from concentrate, apple juice included.

I drink about a gallon of water or more a day.

The tea I could do, I have a shitload of it, I could make some and keep it cold. Good idea sir.

The nutritionist told me the carbs could come from anything, and if I crave sugar to eat it because thats my body telling me it wants it.

18

"I crave sugar to eat it because thats my body telling me it wants it."

Uh, no. Eating sugar because our body craves it is what makes people need to lose weight in the first place.

19

Its healthy to eat carbs, you just need to be doing something with them.

Im in the gym 130 mins a day.

I blow thru something like 11-1200 calories a day just in working out. So Im assuming my carbs I go thru are high as well.

20

Thanks bro, just asking basically to see if after 3 weeks I should still be hanging onto it.

i do different cardio every day.

Some days its ski machine and stairs or bike and ellipticle or swimming or bike and stairs or etc etc etc.

some days I do heart rate around 128 others near 150.

sounds like I have it about right then.