Did bodyfat test - 22% ouch!

[ironone1]

I was always too embarassed to have my bodyfat checked because of the fat around my waist. I figured I was around 20% or a little bit more. I had it checked at the end of my workout so its a little bit higher than it should be, and I just used the one machine that sends a charge through your body; not the calipers, so its not quite as accurate, maybe a little bit higher the trainer said. So I figure I'm probably around 20%.

At any rate I would like to bring it down to at least 10% or so. I just started another cycle of test e., mast e., and tren e. I have some t-3 and clen. Im gonna add soon. Just wondering if anybody could recommend a specific program to cut fast? I know the diet got to be cleaned up some and more cardio added. I was gonna start with eggs, tuna, some red meat, comp. carbs, and protein bars and shakes.

I've never really dieted before, just watch the sugar and fatty foods and starch. How do you vets get ready for shows or to just look good? Thanks again in advance for all replies....ironone1

[Mr.X]

what kind of diet are you on now? or what are you eating now?

[ironone1]

Well, like I said I don't really have a specific diet routine. I eat alot of fruit, yogurt, peanuts, peanut butter, tuna, eggs, cheese, protein bars and shakes.

I always eat wheat bread with my sandwiches, and eat out at Subway often. For breakfast lately I'll have a shake or a bowl of cereal (no sugar, usually wheat or oats). During the day I'll eat fruit (apples, oranges, or bananas), and usually a tunafish (1tbl spoon of mayo per can) and peaunut butter sandwich on wheat bread. I'll also have yogurt or some hardboiled eggs.

For dinner I eat what my wife makes - usually some meat with potatoes, rice, or macaroni, and a salad with it. As far as drinks, I usually just drink spring water, or skim milk, and juice for breakfast. I drink gatorade on occasion also. I don't add sugar or salt to anything.

I'm thinking the nuts, cheese, juice, and sports drinks may be hurting me, and the sugar from the yogurt. I do go to BK or Mc Donalds also from time to time. I wake up at night some times and snack on nuts or a peaunut butter sandwich sometimes.

So there you have it. What should I do now?

[TheLion2005]

Originally Posted by ironone1

I was always too embarassed to have my bodyfat checked because of the fat around my waist. I figured I was around 20% or a little bit more. I had it checked at the end of my workout so its a little bit higher than it should be, and I just used the one machine that sends a charge through your body; not the calipers, so its not quite as accurate, maybe a little bit higher the trainer said. So I figure I'm probably around 20%.

At any rate I would like to bring it down to at least 10% or so. I just started another cycle of test e., mast e., and tren e. I have some t-3 and clen. Im gonna add soon. Just wondering if anybody could recommend a specific program to cut fast? I know the diet got to be cleaned up some and more cardio added. I was gonna start with eggs, tuna, some red meat, comp. carbs, and protein bars and shakes.

I've never really dieted before, just watch the sugar and fatty foods and starch. How do you vets get ready for shows or to just look good? Thanks again in advance for all replies....ironone1

This is easy.

Rather then turn to drugs, just identify and eliminate simple, fast carbs. Up the complex, bulky carbs and proteins.

This includes all flour products, fruits, and sugar. You'll be surprised where sugar is hidden in your foods. Start reading labels.

10% is unrealistic. If you get under 15%, you'll be happy and look better.

[ironone1]

Yeah I know that apples and other fruits are high sugar, along with juice. As far as flour goes, I don't really eat much of that. I eat wheat breads, macaroni on occasion, and pizza once in awhile. That's about it. As far as drugs go....well I'm still a juicer and will probably still run the t-3 and clen. to help me out some. Can't help it bro, juicing and lifting is 4 life.

[Twistdenigma]

Add some psyllium husk to your meals. It's not the greatest, but it fills me up. I use it with shakes, to keep me fuller, longer.

[ironone1]

Originally Posted by Twistdenigma

Add some psyllium husk to your meals. It's not the greatest, but it fills me up. I use it with shakes, to keep me fuller, longer.

Never heard of it bro. Where do you get it at the supermarket, or is it a supplement?

[djsf]

I would look to cut out some of the simple carbs in your diet, especially towards the end of the day. I try to eat most of my carbs before 3 PM and eat virtually no carbs within 3 hours of bed.

There's lots of little things you can do. When you go to Subway, ask them to scoop out the bread from the roll so all you're eating is the crust. Tastes the same, a lot less carbs.

Try cutting down on white rice, which for me goes straight to my belly, and instead replace with brown rice. Cut out the pasta or only eat very small servings. Instead of wheat bread, eat whole uncracked wheat or wheat berry. Eat frequent, small meals and never stuff yourself. If you are getting full at dinner, eat a slightly smaller portion for dinner. Go to bed not hungry and not full. Drink a light no-carb protein drink before bed and upon waking to keep aminos in your system.

Also, how is your intensity in the gym? You might be eating a little too much for your present activity level. Can you increase your activity level by upping the intensity in the gym?

[Puddles]

Originally Posted by ironone1

Never heard of it bro. Where do you get it at the supermarket, or is it a supplement?

It's a powdered fiber that you mix into liquid, especially good for keeping your intestines clean and avoiding constipation. I have a non flavored kind I got at the health food store but most supermarkets and vitamin shops sell it as well. You can look by where your store sells Metamucil. It will help keep your stomach full feeling when your food consumption is lowered.

[Puddles]

Originally Posted by djsf

I would look to cut out some of the simple carbs in your diet, especially towards the end of the day. I try to eat most of my carbs before 3 PM and eat virtually no carbs within 3 hours of bed.

There's lots of little things you can do. When you go to Subway, ask them to scoop out the bread from the roll so all you're eating is the crust. Tastes the same, a lot less carbs.

Try cutting down on white rice, which for me goes straight to my belly, and instead replace with brown rice. Cut out the pasta or only eat very small servings. Instead of wheat bread, eat whole uncracked wheat or wheat berry. Eat frequent, small meals and never stuff yourself. If you are getting full at dinner, eat a slightly smaller portion for dinner. Go to bed not hungry and not full. Drink a light no-carb protein drink before bed and upon waking to keep aminos in your system.

Also, how is your intensity in the gym? You might be eating a little too much for your present activity level. Can you increase your activity level by upping the intensity in the gym?

Great suggestions.

Subway used to have a low-carb wrap, maybe they still do. Subway is my favorite fast food place to eat when I'm in a pinch. I'll get a 6" double meat, no cheese, load on the veggies so it's like a salad and top it with extra extra extra vinnigar.

Read the labels on breads, most contain white flour. There are alternatives to traditional pasta, lentil pasta is one I've used and liked (available at most health food stores).

Try keeping water as your main drink. Even skim milk has a considerable amount of carbs.