Seabound07
New Member
I've been doing 16min level 1-3 on ar recumbent bike at the gyrm before a workout, then i warm up with rotator cuff prresses.. but i seem to keep getting more fat...
Im do adaqute cardio and working out but
- Thread starter Seabound07
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Seabound07
New Member
my BM index is 22.3-4%
and im at 13+BF
And calorie intake is quite alot.
Macronutrient i dunno...
I eat mostly bagels, and lowfat muffins now...
and im at 13+BF
And calorie intake is quite alot.
Macronutrient i dunno...
I eat mostly bagels, and lowfat muffins now...
bgates1654
New Member
Heres some reading material:
http://www.johnberardi.com/essentialberardi.pdf
http://www.hypertrophy-specific.info/cgi-bin....t=11607
Also check out UD2.0 or CKD
http://www.johnberardi.com/essentialberardi.pdf
http://www.hypertrophy-specific.info/cgi-bin....t=11607
Also check out UD2.0 or CKD
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(Seabound07 @ Jun. 18 2006,11:37)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">my BM index is 22.3-4%
and im at 13+BF
And calorie intake is quite alot.
Macronutrient i dunno...
I eat mostly bagels, and lowfat muffins now...</div>
I should reach through my computer screen and slap you!
just kidding
Your BMR is your basal metabolic rate. I.e .the # of calories you burn in a day. You must know what and how much you are eating. At a very basic level, make sure:
1) You are eating less calories then you burn. This means either use various tools to calculate your BMR and subtract 500 kcals, or use the ballbark figure of body weight x10 to guestimate your caloric max. And don't go too low, you'll just crash your metabolism. Track everything you eat. Try using FitDay for help with that.
2) Eat .7g - 1g of protein per lb of bodyweight everyday
3) Get about 20% of your total calories from good fat (unsaturated). Fitday tracks this for you too.
4) Fill the rest with good, complex carbs (oatmeal, fruits, veggies . . . not bagles and muffins). Sh!t that's got some fiber in it.
If you are serious about fat loss, you have some reading to do.
Start with The Diet & nutrition FAQs. Probably the single best source for fat loss info, especially the comments by Lyle. Read up on that and post back with questions.
(Seabound07 @ Jun. 18 2006,11:37)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">my BM index is 22.3-4%
and im at 13+BF
And calorie intake is quite alot.
Macronutrient i dunno...
I eat mostly bagels, and lowfat muffins now...</div>
I should reach through my computer screen and slap you!
just kidding
Your BMR is your basal metabolic rate. I.e .the # of calories you burn in a day. You must know what and how much you are eating. At a very basic level, make sure:
1) You are eating less calories then you burn. This means either use various tools to calculate your BMR and subtract 500 kcals, or use the ballbark figure of body weight x10 to guestimate your caloric max. And don't go too low, you'll just crash your metabolism. Track everything you eat. Try using FitDay for help with that.
2) Eat .7g - 1g of protein per lb of bodyweight everyday
3) Get about 20% of your total calories from good fat (unsaturated). Fitday tracks this for you too.
4) Fill the rest with good, complex carbs (oatmeal, fruits, veggies . . . not bagles and muffins). Sh!t that's got some fiber in it.
If you are serious about fat loss, you have some reading to do.
Start with The Diet & nutrition FAQs. Probably the single best source for fat loss info, especially the comments by Lyle. Read up on that and post back with questions.
static bikes are not very good for losing fat your weight is being supported ,try treadmill,stepper,crosstrainer, if you have to use the bike do it after weights hiit stlye it burns more fat,just sitting about or sleeping you need 12cals per lb bodyweight.
it takes 3500cals over maintanence to gain 1lb of fat,or 3500 cals under to lose a 1lb of fat.
so if you ate 500 over for a week you would gain 1lb of fat.
if you ate 500 under you would lose 1lb of fat.
that is if you dont exercise if you train you have to work out how many cals you use during your workouts plus other daily activitys and add that onto your cals for the day .
so if you weigh ie 100lbs thats 1200cals
your activitys use another 1200cals
thats a total of 2400 cals anything over that or under you will gain or lose fat
it takes 3500cals over maintanence to gain 1lb of fat,or 3500 cals under to lose a 1lb of fat.
so if you ate 500 over for a week you would gain 1lb of fat.
if you ate 500 under you would lose 1lb of fat.
that is if you dont exercise if you train you have to work out how many cals you use during your workouts plus other daily activitys and add that onto your cals for the day .
so if you weigh ie 100lbs thats 1200cals
your activitys use another 1200cals
thats a total of 2400 cals anything over that or under you will gain or lose fat