CLEN - Body Fat Question

[MrPump]

Whats up fellas...

First of all, I really appreciate all the help I get on this forum.

Anyway,
Im really trying to drop my BF%.. I dont care about the overall weigth, just the BF%.

My diet is clean, 1200-1500 calaroies per day, 60min Cardio... lean meats, turkey, chicken (im getting sick of it), oatmeal in the mornings, 6 meals a day...etc....

I am not too familiar with CLEN. I am aware that, with T-3, seem to be a popular choice for those that wanting to cut up.

Being 205 with 24% BF, should I stick to my diet and ride it out or do you believe CLEN would be something I should check out. I would like to get to 190 and 15% BF before the end of Feb. Diet alone doesnt seem to be doing the trick.

Thanks for the advice....

 

[horni357]

you stated that you are doing 60min cardio. But you failed to mention how often you weight train. lifting will increase you metabolizm longer then cardio. Plus the new added lean muscle gain will increase your resting metabolizm. This is the best way to change your body.

 

[rotty]

For starters...where do you get your calorie numbers from? Most people with very little experience aren't very accurate with their numbers. Second, if your numbers are accurate you aren't eating enough, not even close. Post up what your diet consists of every day and when you eat. Be honest, if you aren't then we really can't help you at all. We can give you some advice based on what you tell us and if what you tell us isn't accurate then the advice we give you won't be as helpful. Third, don't even think about using clen or T3 until you drop a lot more bodyfat. It isn't worth it and using these compounds to make up for your lack of diet consistency and training is a terrible idea. Using drugs isn't a short cut and it seems like that is what you are looking for. Drugs are not a substitute for proper diet and training. There is no reason that just eating clean and training hard won't get you to where you want to be. lastly, hire a trainer. There are some really good ones on this board that really know their stuff and can help you get to your goals the right way. Now post up your diet and let's take a look at it

 

[oldfella]

eat 4 high protein low carb medium good fat meals a day. then eat 2 high protein medium good fat meals at the end of your day. so 6 times a day. 2 meals with no carbs. Keep up the cardio and hit the gym. try two on two off religiously. Cardio 7 days.

 

[MrPump]

I do lift, M-F

Weight Sch
Monday - Chest/ Abs
Tues - Bi's/Tri's
Wed - Legs / Abs
Thurs - Back
Friday - Shoulders
Sat - REST
Sun - 45 min Cardio

Generally I hit the cardio machine for 20 min after I lift (I lift during my lunch so I only have so much time)

Then right after work, Im back at the gym for 40 min more of Cardio...
( that were i get my 60 min of cardio in)

Typically what I eat

7:00am - Protien Shake/Creatine

9:30am - Granola Bar of some sort or some fruit

11:00 - TRAIN (1:15 min workout - 45-55 min on weights, 20 min cardio)
I wish I had longer to train, but to be honest I dont fuck around in
the gym. I dont talk to anyone, I just put on MP3 and bust ass for 50 min.

12:30 - Tuna Creations Packet or a Turkey Sandwich - Usually the Tuna though.

2:30 - Granola Bar of some sort or some fruit

5:00 - Dinner - Usually chicken and some veggies - or a Turkey sand and some veggies... just depends... I keep it lean.

7:00 - 3 egg whites (egg beaters works pretty good) or about 4oz of Turkey.

9:30 - Bed time

If my calculation are right (using calorie-counting.com) Im some where around 1200 calories, 100-125G protien, 60-70g Carbs.

 

[HawaiiMuscle]

This link will help you find your bmr according to weight and bf levels. It will also give a good estimate of how many calories you burn per day including phyical activities. When I plug in your numbers you need 1450 cals just to maintian current wieght. For aggressive fat loss you need to create a 500 cal deficinecy either through exercise or diet.

http://www.exrx.net/Calculators/CalRequire.html

 

[rotty]

Drop the granola bars. You need to be eating a lot more than 1200 cals. I don't care what your bodyfat is. Take in 40 grams of protein with every meal and eat 6 meals a day. Eat chicken, turkey, tuna, lean steak, etc...try to stay away from deli meats. Eat greens!!!! You don't really need to even count those grams exactly. Eat broccolli, spinach, etc...don't use dressings, butter, margarine, etc....try not to eat anything from a can or packaged, only fresh for a while, drop the fruit for a while also and stay away from starches/breads for a while. Eat 6 meals a day for 2 months eating 40 grams of protein and always eating greens with them, try and eat at least a cup-cup and half at every meal and let us know how you are doing.

I would also say again to hire a trainer, someone that is going to be able to give you a specific plan and make adjustments as you go.

 

[oldfella]

1200 cals Damn i get that in by lunch time!! Bro you need to do a search on here for diets. But 1200 cals will put you in a hole real quick.

 

[rotty]

This link will help you find your bmr according to weight and bf levels. It will also give a good estimate of how many calories you burn per day including phyical activities. When I plug in your numbers you need 1450 cals just to maintian current wieght. For aggressive fat loss you need to create a 500 cal deficinecy either through exercise or diet.

http://www.exrx.net/Calculators/CalRequire.html

That is assinine. that is a terrible estimater, 1450 calories is extremely low and going lower than that to try and create a caloric deficit is stupid. What do you do in a few weeks when 1250 calories becomes your maintenance and you haven't reached your goals yet? Do you go lower? Drop down to 1050 calories? Then what do you do when you plateau again? Drop to 850 adn starve yourself and lose all the muscle you have? These BMI and calorie estimaters are stupid and not applicable to almost everyone. They were made a long time ago and grossly outdated

 

[MrPump]

1200 cals Damn i get that in by lunch time!! Bro you need to do a search on here for diets. But 1200 cals will put you in a hole real quick.

Excuse my newbieness...but i dont get what your saying...

My goal is to drop body fat, if I consume 1200-1500 calarories per day but workout and burn 2500-3000 per day... Im cutting 1000-1500 per day.

Thus, if a pound of fat consists of approx 3500 calaroies... I should lose 1 1/2 - 2 pounds per week.

I get the fact that while I lose fat I will lose some muscle, I just want to do it in the most efficent way.

This is the logic behind my diet.

this is also why im asking these questions, because if im way off base i would like toknow now and get it changed ASAP....

Also, I should include my supplements:
Creatine - my guess i should drop this since im trying to cut BF...
CLA
L-Carnitine
Multivitiman

 

[rotty]

Excuse my newbieness...but i dont get what your saying...

My goal is to drop body fat, if I consume 1200-1500 calarories per day but workout and burn 2500-3000 per day... Im cutting 1000-1500 per day.

Thus, if a pound of fat consists of approx 3500 calaroies... I should lose 1 1/2 - 2 pounds per week.

I get the fact that while I lose fat I will lose some muscle, I just want to do it in the most efficent way.

This is the logic behind my diet.

this is also why im asking these questions, because if im way off base i would like toknow now and get it changed ASAP....

Also, I should include my supplements:
Creatine - my guess i should drop this since im trying to cut BF...
CLA
L-Carnitine
Multivitiman

The logic behind your diet is way off. You really need to do some searches on here for diet help and hire a trainer because if that is the madness behind your thinking you need a lot of help. Read a couple of the other posts in this thread here

 

[rotty]

Ok, I know I'm going to regret this but here goes:
When yuo eat low-calorie, straight-line diets like this, the first thing yuor body does is burn predominantly lean tissue - i.e. muscle. The next thing that happens is yuo hit a plateau because yuor metabolic rate slows down due to this starvation that the body interprets (correctly) as a live-threatening situation.

Eat what yuo normally would for 10 days. Write down everything and weigh it. Record yuor weight on Day 1 and again on Day 10. At yuor bodyweight, if yuo've stayed within 1-2 lbs, yuo're at maintenance.

Use this figure to cycle yuor calories oever the course of the week. Yuo might go low carb Mon-Fri, then eat maintenance on the weekends, for example.

Yuo'll lose "weight" more slowly, but the weight yuo lose will be mostly fat instead of mostly muscle as the "plan" yuo're on now will cause. Train with weights, don't waste money on any of those supplements, yuo could throw in some low-intensity aerobics like brisk walking first thing in the morning on an empty stomach.

The only thing I would say about this DAD is I really think he needs to completely scrap what he is eating now because if you look at it he isn't eating enough at all and some of the stuff he is eating is garbage. I would say to do what you said but with a completely different diet than what he is doing

 

[HawaiiMuscle]

That is assinine. that is a terrible estimater, 1450 calories is extremely low and going lower than that to try and create a caloric deficit is stupid. What do you do in a few weeks when 1250 calories becomes your maintenance and you haven't reached your goals yet? Do you go lower? Drop down to 1050 calories? Then what do you do when you plateau again? Drop to 850 adn starve yourself and lose all the muscle you have? These BMI and calorie estimaters are stupid and not applicable to almost everyone. They were made a long time ago and grossly outdated

This calculator uses the Harris Benedict Equation, which is pretty accurate imo. 1450 cals is his resting metabolish (sleeping). And I don't believe starving is the answer, but I do believe increasing calorie expenditure through excersizes and daily activities will allow him to eat more.

 

[finny]

Hmmm, I know there are different calculators out there, but I would estimate his BMR to be 1867cal/day. That's assuming he's at 152lbs lbm on 206lbs of body weight at 26% bf.

Since this is BMR, we need to establish TDEE for a moderate activity. This has a multiplier of 1.55 which in turn will give him 2890 cal/day requirement to maintain his current weight.

So, yes, he has been under eating. I would go back to eating about 2800cal/day for a week or two, while maintaining your current activity level. At the same time you have to clean up your diet a bit as some things are not that desirable.

Then, you can undercut your 2800cal by 15%. Continue this for a while until you plateau. Then decrease it by farther 10%. Just by doing this, you should come to around 15% bf without that much difficulty. Consistency and eating clean and on target should get you there.

Your target of Feb'08 is unrealistic. It took you a while to get to 26% bf and will take a while to lose it all. I'd say more like three months.

I think that if you undercut too fast too quickly, looking after quick results, you will setup yourself for failure. That is why so many diets fail. You have to be consistent with your diet and training. Cheat meals at this stage of the game will only sabotage your progress. So, something as inoccent as chocolate bar can hinder your progress.

As I said, your target date is unrealistic, unless...

 

[Dad]

The only thing I would say about this DAD is I really think he needs to completely scrap what he is eating now because if you look at it he isn't eating enough at all and some of the stuff he is eating is garbage. I would say to do what you said but with a completely different diet than what he is doing

I agree, Rotty.

 

[healthfreak79]

If i missed this my bad but how long have your serious and your diet, and how long have you been doing this. Are you drinking only water nothing else.

With your goals id say give your self 12 weeks to see this come together, this wont happen over night.

 

[MrPump]

Ok... revamping my diet.....

Here is my plan...

7:00am Breakfest : Protien Shake
9:30am Snack: Turkey Sandwich
11:00am Workout #1 (Weights / 20 min cardio)
12:30 Tuna Creation Packet/yogurt - OR left over chicken from the night before.
2:30 pm Snack #2: Protien Bar
4:30pm Workout #2 (45 min cardio)
6:30pm Dinner: Lean Meat (Chicken, Turkey, or Fish) + Veggies
8:30pm Snack #3: 4-6oz Turkey

From what I am reading, I need to increase my calories and my protien intake.

Hopefully to be around 2000-2500 Calaroies and 200g protien per day....

Any other suggestions? Is this more realistic to hit my goals?

Please keep inmind i dont care about my weigh so much, its the BF% that I want to drop.

 

[dallascowboys]

hey bro, i would recommend you doing cardio in the morning BEFORE breakfast, just drink 1/2 scoop of whey protein. DONT DO CARDIO after you workout because that is the main time ur body needs to recover and ur muscles need some whey protein/ simple carbs.

Also you can try carb cycling. And dont forget that one cheat MEAL, not DAY, per week.

Yes, clen could help you but i think u should try doing it all natural to see where you get or maybe you should consult a personal trainer at your gym, but make sure its a bodybuilder because normal personal trainers dont know shit lol. hope i helped at all

O and yes diet and exercise you could possibly follow this, i personally think you are working out too much which could lead to over training. http://www.bodybuilding.com/fun/12wktrans01.htm

 

[finny]

Ok... revamping my diet.....

Here is my plan...

7:00am Breakfest : Protien Shake
9:30am Snack: Turkey Sandwich
11:00am Workout #1 (Weights / 20 min cardio)
12:30 Tuna Creation Packet/yogurt - OR left over chicken from the night before.
2:30 pm Snack #2: Protien Bar
4:30pm Workout #2 (45 min cardio)
6:30pm Dinner: Lean Meat (Chicken, Turkey, or Fish) + Veggies
8:30pm Snack #3: 4-6oz Turkey

From what I am reading, I need to increase my calories and my protien intake.

Hopefully to be around 2000-2500 Calaroies and 200g protien per day....

Any other suggestions? Is this more realistic to hit my goals?

Please keep inmind i dont care about my weigh so much, its the BF% that I want to drop.

Couple of questions:
1) Protein shake - is it just whey or what is it and how much
2) Turkey sandwitch - what are you using for turkey, processed meat? Depending on the quality, protein to fat content and sodium content might not be too great
3) Protein Bar - don't favour these as I don't like the content of most
4) Snack#3 - turkey, meat of cold cuts?

To me, a solid diet is one that has plenty of green veggies, EFAs, and lean protein. Some sources of carbs are also welcomed - not too much though. Simple carbs, fruits or complex - brown rice, yams, etc.

I see you haven't caught on to my last sentence in the post "As I said, your target date is unrealistic, unless..."

You might be a prime canditate for HCG diet. Read up a bit, and if you think it is for you, drop me a PM and I will forward you a summarized version that is ready to go.

My wife just started on it. Just to give you an idea, you can expect to lose over a pound per day. It slowly diminishes, but in a 26 day run, you can lose 15-25lbs.

 

[oldfella]

You need to understand how the metabolic process works in order to design an effective FAT LOSS diet! I capped FAT LOSS simply because this must be your primary goal. I could tell you how to lose all the weight you want real fast. But you do not want to diet away your fat burning furnace, it's called muscle. It is the composition of your diet that gets the job done. You can lose fat on 3000 cals a day if the composition of those cals is right and you are training to lose fat. But you need to consume at least 250gms of quality protein food each day. Then put in some good type fats around 100gms p/day. You are now up to 1900cals p/day. add some low GI carbs say 150-200gms p/day and now you have a good solid diet that will help you lose fat, save muscle and won't starve you to death, in fact you will feel pretty damn good on a diet composed of roughly these numbers. These are only a guide, you can adjust them up or down as needed. But it gives you an idea. I still suggest you do some research on proteins and good fats to understand how these nutrients work on metabolism and energy production.