Getting les fat percentage

mordynl

Hi Everybody,

I Am 21 year's old and live in the Netherlands.
I'm looking for someone who can help me achieve my goal to get ripped before the summer in the fastest way possible.

I"m currently at week 6 of insanity(Before that i have been training for 8 months in the gym) but I'm not seeing the results i want i try to eat 1900 to 2000 kcal per day.

Insanity is tough but i can do it i have a pretty good condition.

At my profile there is one picture this is how i look of as today my weight is 79 kilograms.

I hope someone can help me if you need more info please ask.

lovemitch125

Well I am female and probably can't help you get ripped but from losing weight I have also lost muscle mass and also trying to lower my body fat %. I will probably start insanity after finals end next month. Feel free to add

koootenay

Just a guess, I can't see your diary but you probably aren't eating enough. I would say closer to 2500cals. Now I don't know your stats (height weight etc) but I've seen the burned calories from doing insanity and it can be high at times. Do you eat back exercise calories?

groovy_dhruvy

Hi buddy, I'm in exactly the same boat. Looking to get ripped. I'm currently a bit fat, so I've got a long way to go. I'm taking the 'long-way-around' approach of getting fit first and then worrying about body image largely because the sun has finally started to shine in the UK and I loev running outdoors!

mordynl

I've set my dairy open for public.
height: 184 cm
wieght: 79 kg

I eat every 2 hours 6 to 7 times per day.
Drink 1 espresso in the morning and the rest of the day only water.
When working out i usualy drink 2 bottles of water 0,5 liter.

mordynl

Hey Groovy,

Add me we can help each other out :P
I suggest to do interval training first like insanity to get to a level of beining fit.
I myself aren't that fat but my love handels and belly aren't going away.

SpitfireStacey

Lift weights or get P90X to do as well as Insanity. You need to burn the fat off your muscles as well as building the muscles to achieve definition. Insanity alone will burn fat but not really build muscles the way lifting weights will.

krawl78

I suggest you go here:

http://scoobysworkshop.com/calorie-calculator/

You can indicate that your goal is to lose fat and build muscle. It will provide you with an estimate of calories.

Good luck!

koootenay

A good place to go would be here: http://www.myfitnesspal.com/topics/show/654536-in-place-of-a-road-map-2-0-revised-7-2-12
Calculate your bmr and such and I think you should be eating more with the activity you do. But go here and find out for yourself. Hope it helps : )

3foldchord

Good luck!

I am on the "lower body fat percentage" journey. But not with cardio. Not sure if that will make it a longer journey for me.

mordynl

I came out to 2490 kcal a day.
How is eating more better to lose fat %?
After i have les body fat i wil go back to the gym and get more muscel tone.

Update i tried this one: http://scoobysworkshop.com/accurate-calorie-calculator/#results
And got 2390 ckal a day

No_Finish_Line

Lift weights or get P90X to do as well as Insanity. You need to burn the fat off your muscles as well as building the muscles to achieve definition. Insanity alone will burn fat but not really build muscles the way lifting weights will.

I don't see how you can burn fat and build muscle at the same time. One requires you to eat less calories then your body uses, the other requires you to eat more calories then your body uses. I know 'burning fat and building muscle' is often a phrase used in advertising these programs, but if you asked shawn T or Tony if thats really possible i think they'd tell you 'no'.

I'd agree that p90x is better at leaving muslce on you as you burn fat. Insanity is good at indescrimenantly dropping mass off your body.

Anyone remember Lori from month 2 of Insanity? he is maybe a little soft but like a mountain of muslce. Have you ever done Asylum Vol. 1? I he's in that if you didn't realize it lol. i wouldn't have recognized him if it wasn't for the giant egale tattoo on his back. he is at least 1/3 smaller then before and he definetly did NOT have that much fat to loose.

mordynl

I'm currently eating 1900 ckal per day.
And do insanity month 2 week 1 i am aware that you dont build that much muscle with insanity.
But after my fat % is lower i wil go to the fitness and get pumping again :P
I have a workout buddy that has low fat % and i wnat ot be as low as him to get back at lifting again.

Prettymisssparkles

I am also trying to lose bf. Just started day 1 of the p90x lean. Add me if you would lik. All friends are welcomed. I am not good with advice as I am new to all of this but I can pass out high fives of encouragement.

jzammetti

I came out to 2490 kcal a day.
How is eating more better to lose fat %?
After i have les body fat i wil go back to the gym and get more muscel tone.

Update i tried this one: http://scoobysworkshop.com/accurate-calorie-calculator/#results
And got 2390 ckal a day

The lower your deficit, the better for getting ripped - but it takes more time. I am no expert and I base that comment on what I have read in posts and also what is in my NROLFW book.

katy_trail

the that is logged for monday, today, is that a typical day for you? if so, the protein is very low.
To keep the muscle you have:

1. eat 1g of protein for each pound of lean body mass, or since you're in the healthy range, 1g for your body weight.

2. Lift
lifting will tell your muscles that they aren't going anywhere, by combining protein and lifting, you can retain the muscle you already have. Optimally, this would be low reps 8-10 reps, and 2 or 3 sets. focusing on the compound exercises.

3.Small deficit. based on your TDEE numbers you'll need to subtract a small percentage from the TDEE, such as TDEE-10%.

lots of rest, water. make sure you're resting your muscles. How much cardio you want to do, need to do varies,
but many trainers and people who know much more than me say cardio is not required when you are lifting heavy.
there are benefits to it: it improves circulation helping with DOMS(delayed onset soreness) and recovery,
helps to create a calorie deficit. but if you are lifting heavy, doing more than 2 days of intense cardio a week,
you'll likely be too tired to do your best during your lifting session.

Also, although i'm nt able to understand everything n the diary, since I only speak English, but it looks like you're low on healthy fats, but that may be just for today.

if you like, i could post a more detailed strength routine, Ive already lost inches doing it, and thousands of people have had great results losing fat or recomposition their body..

katy_trail

I came out to 2490 kcal a day.
How is eating more better to lose fat %?
After i have les body fat i wil go back to the gym and get more muscel tone.

Update i tried this one: http://scoobysworkshop.com/accurate-calorie-calculator/#results
And got 2390 ckal a day

The lower your deficit, the better for getting ripped - but it takes more time. I am no expert and I base that comment on what I have read in posts and also what is in my NROLFW book.

I think they meant that the deficit has to be smaller. not a drastic 20 or 30% cut from your TDEE.
something like 5 or 10% is what many suggest.

mordynl

Thanks for al the info my diary wil be almost the same today will post here precisely what i eat and when i eat it.
I'm 4 weeks to go with insanity hope i get good results when i go back to lifting could i still lose body fat?
I want the best results before summer begins :P

I calculated my ckal a day here http://scoobysworkshop.com/calorie-calculator/

came out to this:

Basal Metabolic Rate (BMR)/ 1925 ckal

Daily calories to maintain weight (TDEE) / 3321 ckal

Daily calories based on goal in step 6 / 2490 ckal

One thing I'm gonna do is look at my weight tommorow just to be double sure its 173.8 pounds.

mordynl

What i want to eat today:

7:00 AM: Brinta with fat free milk, 1 bowl

8:30 AM: 1 black Espresso

9:00 AM: Arla - Zin 0% Drink Rode Vruchten, 1 glass / 200ml

10:00 AM: 3 or 4 slices of melon/ 1 tangerine / Lu - Time Out Cerealbiscuits - Naturel, 2 biscuit

12:00 PM: 3 slices of brown bread with slices of chicken filet 1 per slice of bread

14:00 PM: Chicken salad

16:00 PM: 2 rice crackers with yogurt topping / 1 apple

17:30 PM: Insanity training

19:00 PM: Diner dont know yet but its mostly fresh and healthy

21:00 / 21:30 PM: Whey protein shake form XXL nutrition

Around 22:30 23:00 PM i go to sleep

I hope this is somthing you can understand because its not al in perfect eniglish sorry.

mordynl

I want to add when i just wake up i drink warm water with half a lemon squeezed in it.

No_Finish_Line

diary looks great.

I'd stay within a few hundred cals of what the guide tells you to eat.

you look pretty thin already. a gigantic defecit is only good when your really over weight. once you get to a healthy bf % its becomes a balancing act between losing fat and losing muscle. the larger the defecit you have the more likely you will be to lose muscle.

but if you are ok with that and you just want to drop as much as you can, then build muscle later, i suppose thats a legitimate approach as well.

mordynl

I will stay at 2100 to 2200 ckal a day like yesterday.
Last time weight in was 2 week ago im at 78 kg now.
I hope it's not only muscle one other question
I'm at week one of month 2 of insanity so only 4 weeks to go should i do month 2 again after these 4 weeks or doens't that help?
thanks for al the help so far gonna give it my all.