Reducing Body Fat by 5-10%

NateStreet · 05-31-2007, 05:31 AM

I am 6'0ft, 186lbs, 19.8%bf. I'm pretty content with my weight but I'd like to get my bf down considerably. Since I started working on my abs in 10th grade I have had a solid six pack. In college, I had Brad Pitt Fight Club abs. They looked so good that I even get asked questions today as to how I got those abs.
Now, I am 25, after taking about two years off of very sporadic weight lifting (maybe twice a month), I have been back in the gym 3-4 times a week for the last year. I have since made some strong gains back to my college days where I was going 5-6 times a week. However, one area that continues to neglect me is my stomach region which has grown considerably. I have used the exact same routine that I did back then, and the abs still have not reappeared. This is baffling to me as I eat much healthier now as well as drink much less (maybe once or twice a week on the weekend).
Can anyone make a suggestion for a diet that won't leave me starving for energy by the time I can work out after a 9-5 desk job? If possible, I'd like to get a little bigger and get leaner. I have no idea what my body fat was like in college, but it must have been less. I take whey protein but no where near what I have heard is enough. If anyone can make some solid suggestions I will glady take them into account.
Currently, I drink water throughout the day, and when I have "whey protein", I'll stomach as much as I can (usually 3-4 scoops a day at 20-30g per scoop). I try to eat at the very least one piece of fruit, sometimes more. If I do eat out, I'll usually go for the healthiest thing I can find within reason. Any ideas welcome guys.

Thanks,
Nate

w0cyru01 · 06-01-2007, 07:21 AM

Look up John Berardi's 7 habit of effective nutrition and start with that.

To get your body fat down is a matter of less reps with the fork and adding some cardio.

gymBum · 06-01-2007, 01:34 PM

Here is a link to Berardi's 7 habits posted on the forum (by will actually)
http://www.chronicfitness.com/forum/...ge-rotc-2.html

Also, as far as water goes, check out alb_tex's post about the importance of water

I have to drink about 9 bottles of water a day and this takes a very conscious effort or else I have very few.

05-31-2007, 05:31 AM	#1
NateStreet New to CF Join Date: May 2007 Posts: 3 Reputation points: 0 No blog available. Qualifications Avid Bodybuilding Reader Transformationed Looking to Learn More I've Been to the Gym	Reducing Body Fat by 5-10% I am 6'0ft, 186lbs, 19.8%bf. I'm pretty content with my weight but I'd like to get my bf down considerably. Since I started working on my abs in 10th grade I have had a solid six pack. In college, I had Brad Pitt Fight Club abs. They looked so good that I even get asked questions today as to how I got those abs. Now, I am 25, after taking about two years off of very sporadic weight lifting (maybe twice a month), I have been back in the gym 3-4 times a week for the last year. I have since made some strong gains back to my college days where I was going 5-6 times a week. However, one area that continues to neglect me is my stomach region which has grown considerably. I have used the exact same routine that I did back then, and the abs still have not reappeared. This is baffling to me as I eat much healthier now as well as drink much less (maybe once or twice a week on the weekend). Can anyone make a suggestion for a diet that won't leave me starving for energy by the time I can work out after a 9-5 desk job? If possible, I'd like to get a little bigger and get leaner. I have no idea what my body fat was like in college, but it must have been less. I take whey protein but no where near what I have heard is enough. If anyone can make some solid suggestions I will glady take them into account. Currently, I drink water throughout the day, and when I have "whey protein", I'll stomach as much as I can (usually 3-4 scoops a day at 20-30g per scoop). I try to eat at the very least one piece of fruit, sometimes more. If I do eat out, I'll usually go for the healthiest thing I can find within reason. Any ideas welcome guys. Thanks, Nate

06-01-2007, 07:21 AM	#2
w0cyru01 Member Snake Champion! Join Date: Aug 2006 Posts: 93 Reputation points: 47 No blog available. Qualifications Looking to Learn More I've Been to the Gym	Re: Reducing Body Fat by 5-10% Look up John Berardi's 7 habit of effective nutrition and start with that. To get your body fat down is a matter of less reps with the fork and adding some cardio.

06-01-2007, 01:34 PM	#3
gymBum Swoll Member Join Date: May 2006 Posts: 447 Reputation points: 58 No blog available. Qualifications Avid Bodybuilding Reader Looking to Learn More I've Been to the Gym	Re: Reducing Body Fat by 5-10% Here is a link to Berardi's 7 habits posted on the forum (by will actually) http://www.chronicfitness.com/forum/...ge-rotc-2.html Also, as far as water goes, check out alb_tex's post about the importance of water I have to drink about 9 bottles of water a day and this takes a very conscious effort or else I have very few. __________________

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