My personal opinion would be that you firstly should try to put on some muscle mass. Muscle is metabollically active so een as you sit on your ass staring at a TV it’s burning calories. Forget steady state cardio for 1 day per week and even sprinting.
Focus on weights and maybe add more volume to increase the calorie burn. As your body is recovering from an intense weights session it’s continuously using calories to repair and streghten…this is the key to dropping bf.
All the best
OMC
[quote]raviraj wrote:
no 1 on this mother earth starts with huge muscles on there body . look at my pics if i can come from 122kgs to 89 kgs u can also reach ur goals …and just dont give ur attention on anything which is counter productive to ur gioals …just stay focussed and u will reach there soon more fast then u can dream of …
if some 1 calls u skinny fat bless them if some 1 calls u with some other name …bless them …afterall ur taking ur best efforts and iam sure u will eventually reach ur goal no matter what .
by the way this thread is to help not to critize any 1 so whoever is crtizing u i wnat to tell that its not good we are like a community the whole purpose is to help and move ahead toghether …so why not critize in a way that the fellow ader can reach his goals faster …intead of letting any 1 down we dont become big .
anyway …dude u keep on track iam sure u will be a lean mean machine in comming few months god bless u and all are with u here to helkp and guide u [/quote]
…Rav the mystic
hmm! Who knew?
peace
My point was this. He specifically asked how he could lower his body fat percentage. You can lower your body fat percentage by losing fat or by gaining LBM. Since I don’t see him all of a sudden growing new bone structure or getting taller, the only way to accomplish that goal is to gain muscle. Muscle burns fat. Gaining muscle then accomplishes two goals; the burning of fat and the lowering of body fat percentage.
And honestly, if you recognize your problem and are still afraid to do anything about it there’s really nothing anyone here can do. Also, us real FFB’s would probably tell you taht 190 pounds at 5 10 can by no means be considered a “FFB”. Sorry to sound harsh, but I learned that if you want help you have to listen, and you aren’t listening.
Thanks for the advice OMC, will continue to increase my cals, and perhaps ensure a good carb up on the weekends for the full 2 days. I have to admit, because Im scared of carbs, I only carbed up on sat and 2/3 sunday…Would it hurt to increase the calories from protein aswell as fat when trying to gain more lean muscle? I dont want anymore BF!! Want to drop if anything…
Thanks
[quote]TheTank123 wrote:
My point was this. He specifically asked how he could lower his body fat percentage. You can lower your body fat percentage by losing fat or by gaining LBM. Since I don’t see him all of a sudden growing new bone structure or getting taller, the only way to accomplish that goal is to gain muscle. Muscle burns fat. Gaining muscle then accomplishes two goals; the burning of fat and the lowering of body fat percentage.
And honestly, if you recognize your problem and are still afraid to do anything about it there’s really nothing anyone here can do. Also, us real FFB’s would probably tell you taht 190 pounds at 5 10 can by no means be considered a “FFB”. Sorry to sound harsh, but I learned that if you want help you have to listen, and you aren’t listening.[/quote]
ok tank so what do you say i should do cuz after this month im done with cutting…and moving up to perhaps 3000 hows that sound says you
I am almost about to do my first carb up day…what seems pretty strange is that I am totally not craving carbs at all which seems strange…maybe it’s the all I can eat bacon that is keeping me happy.
A couple of questions for the board.
I had some leftover ketostrips from last year’s Atkins diet. I have been using them to test for ketosis. Does anyone else do this and if so do you find the feedback helpful?
Is there a big difference between the AD for BB and the AD for PL? I opnly have the PDF of the BB diet and I was wondering if I am missing any important info.
Thanks guys.
[quote]effinggoof wrote:
I am almost about to do my first carb up day…what seems pretty strange is that I am totally not craving carbs at all which seems strange…maybe it’s the all I can eat bacon that is keeping me happy.
A couple of questions for the board.
I had some leftover ketostrips from last year’s Atkins diet. I have been using them to test for ketosis. Does anyone else do this and if so do you find the feedback helpful?
Is there a big difference between the AD for BB and the AD for PL? I opnly have the PDF of the BB diet and I was wondering if I am missing any important info.
Thanks guys.
[/quote]
not much differnce and u have not missed anything worth …what u are doing is great and if u have some keto strips …though not needed on this diet …u have them so use it and have fun …and its good that u are not craving any carbs …yet pls …do a carbup it is also a very imp aspect of this diet anmd lifestlye .
Look I’ve been away from this thread for a while now and it seems that a lot of people have made everything just a little too technical. This diet is not complex…when you understand that it is based on experimentation.
Carbs are your friend as they result in hormonal benefits. Play it by how you feel as that is the most important thing. I could advise you to carb for .98765984592792 of sunday and it wouldn’t make a difference as only you can find out what suits your metabolism and if you are suited to carbs.stick to the guidelines but don’t be afraid to alter them slighty…and maybe even a lot (in the future)
What bf% are you? cutting or bulking?
answer those questions and I can give you general advise and direction. PM if you wish.
P.S if you reply cutting/bulking then you are truely beyond help
[quote]Gymjunkie wrote:
Thanks for the advice OMC, will continue to increase my cals, and perhaps ensure a good carb up on the weekends for the full 2 days. I have to admit, because Im scared of carbs, I only carbed up on sat and 2/3 sunday…Would it hurt to increase the calories from protein aswell as fat when trying to gain more lean muscle? I dont want anymore BF!! Want to drop if anything…
Thanks[/quote]
Aren’t they the sticks you piss on…fun…if so rav my friend you need more hobbies…i suggest knitting…with olympic bars of course to work the aul supinators and pronators 
[quote]raviraj wrote:
if u have some keto strips …though not needed on this diet …u have them so use it and have fun [/quote]
[quote]OMC wrote:
Aren’t they the sticks you piss on…fun…if so rav my friend you need more hobbies…i suggest knitting…with olympic bars of course to work the aul supinators and pronators
raviraj wrote:
if u have some keto strips …though not needed on this diet …u have them so use it and have fun
hey omc …by the way i never used them …and nor will i ever use them …in india we dont get that while in the usa i never bought them …the other guy said he has them with him …i said if u have them use it once and for all …and i did mention u dont need them on this diet atall …by the way ur advice abt the kniting with the bars is good …anything that can build muscle is good though. again on a seriosu note i never suggested any 1 to use keto strips is just that the guy said he has them so i said use it and have fun …because other then that the stips are of no use atall …hope u understand
[/quote]
[quote]CaliforniaLaw wrote:
Listen, there are lots of places for people to congregate on the Internet. This site is not for people who want to look like swimmers. The OP is small, and wants to get smaller. Fine, that’s his right, of course. But I don’t know why he’s on this site if those are his goals.[/quote]
Gross, buddy. The negativity and the projection of insecurities that you show in your posts is just gross.
I know that you think you’re coming off as righteous and notable for your wisdom, but it just comes off as mean and insecure. I’ve read through about 30 of your posts and they’re all of the same order.
As far as being a “rightful” frequenter of this site, it seems like he has more of a claim than you. He’s asking for and giving advice and personal experiences (remember, T-Nation is a “think tank”) as to how to make progress in his physique goals. And you, you’re you and make your comments.
Bodybuilding is a very personal pursuit. It’s noteworthy that both Zane and Schwarzenegger won the Olympia. Zane, especially toward the end, looked increasingly like a swimmer (to be put in terms that you prefer), while Schwarzenegger was Schwarzenegger. Two very different physiques. Two very different notions of what bodybuilding is.
Only in the last 15 years or so has bodybuilding become a pure pursuit of size. And guess what? Bodybuilding has suffered for it. There were days when ESPN would show bodybuilding competitions and it was truly a big deal. It was accessible and human.
…Accessible and human… how about that?
[quote]josh.shafer wrote:
raviraj wrote:
and this now how i look this pic is a month old i had previously posted this on the thread …pls free to give me some suggestions or anything u feel like which can take me to the 7 to 8% bodyfat range faster thanx in advance looking forward to hear from u
Ravi,
Well done, my friend. You are definately on your way. Keep up the good work, bro.
[/quote]
X2!
Everyone, please stop this now. This thread should not be de-railed into bickering…
Someone could always start a new thread and post the link here.
AD
[quote]ovalpline wrote:
CaliforniaLaw wrote:
Listen, there are lots of places for people to congregate on the Internet. This site is not for people who want to look like swimmers. The OP is small, and wants to get smaller. Fine, that’s his right, of course. But I don’t know why he’s on this site if those are his goals.
Gross, buddy. The negativity and the projection of insecurities that you show in your posts is just gross.
I know that you think you’re coming off as righteous and notable for your wisdom, but it just comes off as mean and insecure. I’ve read through about 30 of your posts and they’re all of the same order.
As far as being a “rightful” frequenter of this site, it seems like he has more of a claim than you. He’s asking for and giving advice and personal experiences (remember, T-Nation is a “think tank”) as to how to make progress in his physique goals. And you, you’re you and make your comments.
Bodybuilding is a very personal pursuit. It’s noteworthy that both Zane and Schwarzenegger won the Olympia. Zane, especially toward the end, looked increasingly like a swimmer (to be put in terms that you prefer), while Schwarzenegger was Schwarzenegger. Two very different physiques. Two very different notions of what bodybuilding is.
Only in the last 15 years or so has bodybuilding become a pure pursuit of size. And guess what? Bodybuilding has suffered for it. There were days when ESPN would show bodybuilding competitions and it was truly a big deal. It was accessible and human.
…Accessible and human… how about that?[/quote]
[quote]AlphaDragon wrote:
Everyone, please stop this now. This thread should not be de-railed into bickering…
Someone could always start a new thread and post the link here.
AD
ovalpline wrote:
CaliforniaLaw wrote:
Listen, there are lots of places for people to congregate on the Internet. This site is not for people who want to look like swimmers. The OP is small, and wants to get smaller. Fine, that’s his right, of course. But I don’t know why he’s on this site if those are his goals.
Gross, buddy. The negativity and the projection of insecurities that you show in your posts is just gross.
I know that you think you’re coming off as righteous and notable for your wisdom, but it just comes off as mean and insecure. I’ve read through about 30 of your posts and they’re all of the same order.
As far as being a “rightful” frequenter of this site, it seems like he has more of a claim than you. He’s asking for and giving advice and personal experiences (remember, T-Nation is a “think tank”) as to how to make progress in his physique goals. And you, you’re you and make your comments.
Bodybuilding is a very personal pursuit. It’s noteworthy that both Zane and Schwarzenegger won the Olympia. Zane, especially toward the end, looked increasingly like a swimmer (to be put in terms that you prefer), while Schwarzenegger was Schwarzenegger. Two very different physiques. Two very different notions of what bodybuilding is.
Only in the last 15 years or so has bodybuilding become a pure pursuit of size. And guess what? Bodybuilding has suffered for it. There were days when ESPN would show bodybuilding competitions and it was truly a big deal. It was accessible and human.
…Accessible and human… how about that?
[/quote]
yea seriously…lets all take a deep breathe and be happy that the AD is working for us and that im making buckwheat pancakes for the first time tomorrow for my carb up…adios
just one thing…how the hell do you make them
LOL…I understood rav…the wording just made me chuckle. Fair play for giving over your time to help all the others here.Hope all your goals are being reached.
For anyone who’s wondering…the keto sticks will only serve to reassure you that your body is not in ketosis. some people only believe it when they see it
[quote]raviraj wrote:
raviraj wrote:
hey omc …by the way i never used them …and nor will i ever use them …in india we dont get that while in the usa i never bought them …the other guy said he has them with him …i said if u have them use it once and for all …and i did mention u dont need them on this diet atall …by the way ur advice abt the kniting with the bars is good …anything that can build muscle is good though. again on a seriosu note i never suggested any 1 to use keto strips is just that the guy said he has them so i said use it and have fun …because other then that the stips are of no use atall …hope u understand
[/quote]
Fat is melting off. Been doing 12-hour carb-ups. I do 60 mins of hiking w/hill sprints on Saturday a.m. Then go home eat buckwheat pancakes w/maple syrup, milk, fruit, etc. Will eat oatmeal w/brown sugar and some TCBY later - stop eating carbs at 8 p.m. Will top out at 3500k, which is still below maintenance for me.
So far (only been 3 weeks, though, so we’ll see how it keeps up) this has worked great for me. Fat is melting off and I have plenty of energy during the week.
Buck wheat pancakes (makes 2 large ones):
1 cup Arrowhead Mills buck wheat flour (the 100% buck wheat stuff),
1 whole egg,
1/2 cup skim milk,
1/2 cup strawberries sliced into small pieces.
Mix up in bowl.
Put 1/2 TBSP of butter in cast-iron skilled. This will give you that nice crust around the package’s edges.
Take your one pancake, put it on plate. Put batter for 2d one in skillet.
Add 1/4 cup of whipped topping (get the stuff that doesn’t have any high fructose corn syrup), 1/4 strawberries, and 2 tablespoons of maple syrup to pancake.
Cook second pancake. Add the same goodies as above.
This will give you around 150 grams of carbohydrates and 24 grams of fiber - and the greatest muscle pump ever. My muscles literally harden within 15 minutes.
Buckwheat pancakes???..eeeewwwwww
[quote]OMC wrote:
Buckwheat pancakes???..eeeewwwwww[/quote]
dude…have you had them??theyre goood…throw some kinda fruit in there drown in some honey yum yum
It is said that its ok to eat these on this diet. It says 0 carbs all over the bag and on the back. Awsome a snack with protein and no carbs that tast like chips…
then i found a lil section on the bottom of the nutrition facts . Right above the ingredents i see this…
Calories per gram:
Fat 9 * Carbrohydrate 4 * Protein 4
WTF is this… i have been snackin on these all last week untill today when i seen this. Now i have to restart my whole keto 14 day phase and that much longer till my carb up day…
i dont understand this tho… any expects can help a new comer to this diet out.??
One of the reasons that losing fat is not as simple as eating less & exercising more is that for one, we’re trying to keep every oz of muscle that we can. Also, most of the “caloric” measurement formulas have seemingly been pulled out of the collective asses of some weird group of 1980’s bodybuilder-scientists.
Yes, less calories will equal WEIGHT loss. Most of us don’t want that. But, who’s to say that maintence for me is bdwt x 14? or x 12? or is it x8? Let me check out my activity chart and see when I fall…
It’s all bogus.
Bottom line is that AD’ers lose fat because we are, for the most part, people who do NOT do well on carbs. Use carbs rarely and fat will melt. Pretty easy.