nutritionHow long should it take to reduce body fat from 11-12% to 7-8% safely?
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I feel like I've hit a wall reducing my body fat and wanted to know if there's anything else i could do to kick start up my fat loss again.
My diet consists of 5-8 meals a day (including pre and post shakes). I am cycling my carbs, so 3 days of 50g of carbs each day (usually fast carbs post workout), then 1 day to refuel where I have 50g porridge at breakfast, sweet potato at lunch, and 100g of a sugary fruit like pineapple at dinner. So 3 days low carb (still have fibrous carbs at lunch and dinner), and 1 day high carb.
I have hot cacao between meals to kill cravings and 200mg of caffeine before some cardio and weights sessions randomly. I also have a green tea supplements most days before cardio sessions and at lunch.
I resistance train 5 times a week (split routine), and 6 cardio sessions (1 run 6-10 miles,2 HIIT on bike/rower, 3 steady state). always allow at least 5 hours between morning cardio and evening weights.
Just wanted to know what i could change training or diet wise to lower my body fat.
My diet consists of 5-8 meals a day (including pre and post shakes). I am cycling my carbs, so 3 days of 50g of carbs each day (usually fast carbs post workout), then 1 day to refuel where I have 50g porridge at breakfast, sweet potato at lunch, and 100g of a sugary fruit like pineapple at dinner. So 3 days low carb (still have fibrous carbs at lunch and dinner), and 1 day high carb.
I have hot cacao between meals to kill cravings and 200mg of caffeine before some cardio and weights sessions randomly. I also have a green tea supplements most days before cardio sessions and at lunch.
I resistance train 5 times a week (split routine), and 6 cardio sessions (1 run 6-10 miles,2 HIIT on bike/rower, 3 steady state). always allow at least 5 hours between morning cardio and evening weights.
Just wanted to know what i could change training or diet wise to lower my body fat.
By Mel Svenson – almost 2 years ago
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You're doing a very high volume of well-thought-out training and your diet seems very strict. It's very difficult for me to give you specific recommendations without seeing your whole diet (perhaps you could post that as a new question?) but you're either eating too many calories still ( I don't know your calorie or fat intake or the type of fats you're eating but judging by your question, you probably are taking omega-3s/EFAs or eating fish) or you are not carbing back up adequately or often enough.
Believe it or not, I would recommend that you try eating a regular, 3-meal-per-day regime for a week of about the same calories you're eating now. Some people respond to re-introduction of carbs very well. You see, being off the carbs too long without a really good cheat day or several days eating high carbs seems to cause the body to adapt and eventually start being very thrifty with bodyfat stores so that it becomes very difficult to lose fat.
Your "carb" days are actually quite low carbs.
This won't work for everyone but if it works for you, just ensure in the future that you have a REALLY high carb, high calorie cheat meal or two twice per week with at least 3 days between them and that should give your metabolism a nice spike to start the fat burning process back up. It also fills out your muscles with glycogen and water and gives you a big insulin spike (which is a growth hormone).
Please drop us a comment (they don't all have to be questions) after you've tried this and let us know how it works out!!
Nutritionist and Supplement Specialist
My current diet on a low carb day is:
20g whey & 5g bcaa's before cardio,
breakfast is 3 whole eggs and 3 whites,
mid morning: 30g whey protein (some times with 20g of mixed nuts or seeds)
lunch: chicken (200g) with broccoli/red peppers/mushrooms and half an avocado or pumpking seeds (20g)
pre work out (45-60mins before training): 20g whey, 5g bcaa's, creatine, sometimes 200mg of caffeine)
post work out: 30g whey with 100g of apricots or prunes.
dinner (1 hour after training): chicken or red meat (x 2 week) or fish (x1 week) with veg.
late night snack: 1 scoop whey, 1 egg, mixed together as a desert with walnuts.
my carb day would consist of 50g of porridge with breakfast, 200g of sweet potatoe at lunch, and 100g of fruit usually always pineapple or mango.
i was having a cheat meal once a week until 3 weeks ago as i felt like i wasnt making any progress but that was usually im afraid to say a bar of chocolate if not two!
I thought when introduced carbs back into the diet i could come across some problems.
I will give eating 3 meals a day a shot. thanks for the adivce. I will be sure to let you know how i get on.