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What should i do next? Am i now Skinny Fat?, Updated 25/2. Page 4
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alien9
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 Aug 27 2014, 09:43 AM
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QUOTE(iceman31 @ Aug 27 2014, 12:00 AM) Just some update. losing belly fat is alot harder than i thought. Fat is still there but i see alot of changes on my leg and upper body. as for diet Now im cutting all my sugar drinks except chocolate milk. No more green tea, no more drinks involve sugar/condense milk my routine monday - chest & tricep tuesday - rest wednesday - cardio (swimming or hit) thursday - back & bicep friday - leg & abs saturday - rest sunday - shoulder. after these normal routine workout i will usually walk or LISS on treadmill. about 10mins. Now im changing to hit. and doing deadlift and squat is sooo fun.  Thank you guys! i will keep on training and pushing my self. Hopefully a decent result by end of this year  Care to explain a lol bit more about your diet? |
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alien9
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Aug 28 2014, 11:11 AM
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QUOTE(iceman31 @ Aug 28 2014, 11:03 AM) Basically these what i usually eat if im outside. If im in my house it will be alot easier because i can cook. For Lunch » Click to show Spoiler - click again to hide... «  steamed chicken from chicken rice shop if i go for lunch with my friends, they definitely go for mix rice   some give extra rice. will usually eat 1/5 of it.  extra egg and chicken. This is what i usually eat for dinner! » Click to show Spoiler - click again to hide... «  Tandoori no naan.  Roasted chicken. Bought from outside  If i can cook i will grill salmon and maybe chicken keel  Do you know how much calorie you need, how much calorie deficit you have, protein/carb/fat intake? |
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alien9
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Aug 28 2014, 11:15 AM
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QUOTE(iceman31 @ Aug 28 2014, 11:15 AM) this is based from my iifym  QUOTE(alien9 @ Aug 28 2014, 11:11 AM) Do you know how much calorie you need, how much calorie deficit you have, protein/carb/fat intake? |
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alien9
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Aug 28 2014, 11:42 AM
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QUOTE(iceman31 @ Aug 28 2014, 11:20 AM) sorry sorry i read wrongly.  TDEE is around 2.4k BMR around 1.7k and i usually eat around 1.8k. i hope i get it right this time. AWESOME! If you already have these information, then your end year goal should be achieveable. Just make sure that you eyeballing the food correctly because under/over eyeballing might leads to undesire outcome.  And yeah, shoulder before chest day is not recommendable. Might need to switch it up to other days. |
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alien9
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Mar 2 2015, 12:09 PM
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QUOTE(kshen @ Mar 1 2015, 11:43 PM) Honestly, I don't think that the split programme is efficient for natural beginners it MAY work on some. Why not consider strength programmes instead? Like Stronglift 5x5 by markrippletoe? There's also a new programme that's recently out,not entirely sure on its effectively yet or whether it's a decent programme,I'm halfway through the ebook, it's called the Bulgarian Mannual by Greg Nuckols & Omar Isuf.No, that's not for beginner nor intermediate. |
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alien9
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Mar 2 2015, 12:48 PM
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QUOTE(kshen @ Mar 2 2015, 12:26 PM) Yea I thought so, just went through half of it . But what's your view on it? The original Bulgarian Method need a coach to check, fix and improve your lifts and since the new one doesn't have, it rely heavily on the individual to check, fix and improve the lift which already shown that it's not even for intermediate. But I like the idea of squatting more if you want to have big squat number which also applicable for any lifts hence the reason why I like PHAT due to having twice a week squat, deadlift and bench press. |
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alien9
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Mar 2 2015, 04:52 PM
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QUOTE(iceman31 @ Mar 2 2015, 04:12 PM) if gaining mass i would definitely hitting my deep fried chicken! bmr around 1600. eating around 1700 If you have a BMR of 1600, you need to multiply them with Harris Benedict Formula to get your Calorie Maintenance @ TDEE. From that, you can reduce or up the intake depending on your goal. Eating well near BMR will only resort to muscle loss. |
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alien9
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Mar 4 2015, 09:14 AM
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QUOTE(GameFr3ak @ Mar 4 2015, 07:47 AM) hmm, on my previous cut, my weight loss plateaued despite having calories much lower than my TDEE...  What's your TDEE and what's your calorie intake? MUCH lower would suggest that you are eating a lot over deficit thus you burn away your muscle mass. Less muscle mass means that your BMR, TDEE and calorie intake should changed to reflect that. |
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