Sawastea, or any other fitness people...

[BenLaw47]

Do you know of, or recommend any sort of supplement to help with the last 15 lbs? I have gone from 217 in March of '07, to around the 180-185 range now. My goal is to get down to about 170 and then do a muscle mass diet. The problem is, is it seems that the last 15 or so are damn near impossible, and would just like an aid to help me finish. Would you suggest anything (i.e. green tea pills, hydroxy, etc...), or just try to grind it out. Any suggestions would be great.
Thank You.

 

[sawastea]

Ben, congrats on your recent success. Some suggestions I have for you.

1) How tall are you? 185 is very fit for a 6' person. What tends to happen is that 'muscle mass' also includes 'fat accumulation,' there is NO way around that. What you need to do now is to reduce your BF% while increasing muscle density. They call it recomposition.

2) What EXACTLY is your diet?

3) What EXACTLY is your training regimen?

There are many other questions to ask, but getting some basic info is needed.

 

[BenLaw47]

Ben, congrats on your recent success. Some suggestions I have for you.

1) How tall are you? 185 is very fit for a 6' person. What tends to happen is that 'muscle mass' also includes 'fat accumulation,' there is NO way around that. What you need to do now is to reduce your BF% while increasing muscle density. They call it recomposition.

2) What EXACTLY is your diet?

3) What EXACTLY is your training regimen?

There are many other questions to ask, but getting some basic info is needed.

Thanks for the response.
1.)I am 5'9" with my body fat b/w 12%.
2.)My diet mainly consists of the following:
Breakfast: Egg white omelet
Snack: Fruit (one of sliced apples, pineapple, blueberries)
Lunch: Sliced turkey, rice cake, sugar free jello
Snack: Fruit
Dinner: Poultry, Steak, or Fish w/broccoli
Dessert: Fruit with cool whip or a mix of peanut butter and cool
whip
*(For a 24hr period, I will do whatever I want)*
3.) The current training regiment I am consists of the following (which I will do for the next 6 weeks):
-3 days a week of circuit training (3 sets of leg press, bench press, lat pull-downs, done @ w/out a break and the reps of 20-15-15, 15-12-12, and then failure-failure-failure)

-3 days a week of power-walking cardio (3.8 speed, with 3 min of walking on an incline of "0", 3 min of walking on an incline of "5", and then 4 minutes of walking on an incline of "12", and then repeat for a total of 50 minutes).

Thank you for your time and if there is anything else you need, please let me know

 

[sawastea]

It looks like your daily caloric intake is VERY low. You should be adding some protein in all your meals. With fruit, can you take a casein shake as well? If not, can you consume cottage cheese, or something of that nature? You should add a slow digesting carb source with breakfast. Do you like oatmeal? Just by looking at this, you have a 50/40/10 split with protein, carbs and fats. You need EFA's as well (essential fatty acids), like fish oil rich in DHA/EPA. Also, 3.8 mph isn't really considered power-walking. There is no real start point, but 4.2-4.5 is the normal start point.

I also suggest you look into HIIT (high intensity interval training). I'm busy with stuff here, but I will touch base later with more info

 

[BenLaw47]

Thanks again for your advice

 

[OnAMilkBoxMissing]

One thing I could recommend is what I did. Im 6-1 and was weighting around 225. Right now Im yes still 6-1 lol but down to 210. I actually look better muscle/mass size now then I did when I was 225. I started mixing my shake in the morning and in the afternoon with Egg Whites. I dont buy them from the market to expensive and to much shit in them. I get them from a local farm they are just pure egg whites pasteurized/homogenized with guar gum added for whipping. Very low calories and alot of protein. I also drink a gallon of water a day. Not sure if it will help but good luck

 

[BenLaw47]

One thing I could recommend is what I did. Im 6-1 and was weighting around 225. Right now Im yes still 6-1 lol but down to 210. I actually look better muscle/mass size now then I did when I was 225. I started mixing my shake in the morning and in the afternoon with Egg Whites. I dont buy them from the market to expensive and to much shit in them. I get them from a local farm they are just pure egg whites pasteurized/homogenized with guar gum added for whipping. Very low calories and alot of protein. I also drink a gallon of water a day. Not sure if it will help but good luck

I started drinkin the gallon of water also, was told my a trainer to do that. I like the idea of mixing the egg whites as I can't tell u how many egg white omelets i've had in the last year. Thanks for the suggestion.

 

[sawastea]

http://www.bodybuilding.com/store/ewi/ewi.htm

 

[BenLaw47]

http://www.bodybuilding.com/store/ewi/ewi.htm

excellent find, thank you

 

[OnAMilkBoxMissing]

wow Kinda expensive.

4 Gallon Case - Free Shipping! - USA Orders Only!
$140.00 $130.00


Right now Im paying $35 for a case of 6 half gallons. ABout $4 each half