Quote (ZX6R @ Apr 1 2013 10:54pm)
hey skaynor! okay so you clearly know what you're talking about, and everyone else i ask argues so i'm gonna grab your suggestion if you have the time.
i'm 6'1, 205 lbs, been going to the gym pretty steadily for a few months and i cant seem to get rid of this chest/stomach fat problem.
i've calculated my bmr and i'm sitting at 2040, i love almost everything food-wise, especially fruits and veggies and chicken which is good i suppose haha.
anyways. can you help me cut this fat!? i've been going with my friend to the gym we go every 2 days or so and he insists i rest at least 1:30-2:00 mins between sets, and i feel like i should be resting less if i'm trying to cut.
i wanna look defined man idk what it takes, if you tell me what to do when to do it, what to eat and when to eat it... i'll do it.
anyways, if you dont mind and have the time, i'd appreciate the help. i have no budget when it comes to food. thanks in advance!
Hello there. I'd be glad to help you.
The first thing you need to do is calculate your BMR. Based on what you told me, if you are sitting at 204, or 240, there is a large difference in calories, so I need to know which weight you actually are lol.
Secondly, go online and calculate your BMR directly - do not calculate based on activity level, just use resting BMR.
Once you get your BMR, IE: 2,500 calories a day, you are going to want to shoot for 500 cals underneath that, and add around 1 hour of intense exercise per day. That would mean 2,000 cals a day + 1 hr of exercise. On non-workout days, you would want to shoot for around 300 cals under that (1,700 cals). Remember, these calorie numbers are EXAMPLES. I need to know your exact BMR to continue properly.
Anyway, as far as type of diet goes, you want to minimize carbs, increase protein, and keep fats at a reasonable level. A good rule would be 40% protein 20% carbs 40% fats (with regard to calories, not grams) - remember fats are 9 cal per gram, protein/carbs are 4 cal per gram. You can also do 40/30/30, or 40/25/35. Basically keep the carbs down!!
With regard to fat, stay away from saturated and trans fat as much as possible (has nothing to do with fat loss, but rather cardiovascular health), and indulge in unsaturated fats.
Drink at least 1-1.5 gals of water per day, and eliminate sugar from your diet!!
With regard to exercise, yes, you want to be able to burn as many calories as possible while training. In order to do this, less rest between sets, more volume, drop sets, breakdowns, and just general punishment is required. You are going to condense as much possible exercise into a regular training time as you can.
I would recommend exercising 6 days a week on this plan for optimal fat loss.
Lastly, you really need to be measuring the foods you eat and not estimating. Estimating usually grossly miscalculates calories, resulting in an unwanted surplus.
Get back to me with your BMR and I'll see what I can do for you from there.