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 Post subject: Need help.
PostPosted: Thu Nov 05, 2009 10:07 pm 
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alright i am 5'2 165 pounds my Bodyfat% is 19.3 i have about 133.2 lb of lean muscle and 31.8 pounds fat with 11.9 pounds being excess. ive been working on trying to burn all this fat but it never seems to work for me..

can anyone please help me with the kind of meal plan i should follow. so far i eat atleaset 5 meals a day and take in maybe 1300-1700 calories.

also, i work out 5 times a week. mostly high rep low weight but it never seems to work.
anyone with tips and ideas as to a workoutplan i can use to burn all this fat?


Last edited by jn671 on Fri Nov 06, 2009 5:04 pm, edited 1 time in total.

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PostPosted: Thu Nov 05, 2009 10:20 pm 
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Ok, do the opposite of what you'r doing now.

Workout with low rep, high weight.
Eat tons of fat, including saturated fat.
Don't eat grains (bread, pasta, cereal)
Limit you'r fruits to about 1 or 2 a day.
Eat tons of veggies.
Eat tons of protein.
Gets 8 hours of good sleep.
Don't even think about calories.
Run really really fast every once in a while.


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 Post subject:
PostPosted: Thu Nov 05, 2009 10:22 pm 
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What are you eating?


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PostPosted: Thu Nov 05, 2009 10:43 pm 
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If I was eating only 1300 cals I think I'd be losing weight no matter what I was eating...but it sounds like you might have been doing it too much and messed up your metabolism or something. You'll wanna up the cals or as soon as you start eating semi normally again you'll gain it back. Oh, and what Jebus said for the most part.


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PostPosted: Fri Nov 06, 2009 12:06 am 
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Jebus wrote:
Ok, do the opposite of what you'r doing now.

Workout with low rep, high weight.
Eat tons of fat, including saturated fat.
Don't eat grains (bread, pasta, cereal)
Limit you'r fruits to about 1 or 2 a day.
Eat tons of veggies.
Eat tons of protein.
Gets 8 hours of good sleep.
Don't even think about calories.
Run really really fast every once in a while.


wont high weight low rep build muscle? not burn it.


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 Post subject:
PostPosted: Fri Nov 06, 2009 12:07 am 
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hoosegow wrote:
What are you eating?


a mixture of everything plus a scoop of myofusion for my post workout meal. just really watching my calorie intake.


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PostPosted: Fri Nov 06, 2009 12:07 am 
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Rucifer wrote:
If I was eating only 1300 cals I think I'd be losing weight no matter what I was eating...but it sounds like you might have been doing it too much and messed up your metabolism or something. You'll wanna up the cals or as soon as you start eating semi normally again you'll gain it back. Oh, and what Jebus said for the most part.


thats could be it. my metabolism is probably messed up like oyu said..


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 Post subject: Re: Need help.
PostPosted: Fri Nov 06, 2009 8:39 am 
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jn671 wrote:
alright i am 5'2 165 pounds my BMI is 19.3 i have about 133.2 lb of lean muscle and 31.8 pounds fat with 11.9 pounds being excess. ive been working on trying to burn all this fat but it never seems to work for me..

can anyone please help me with the kind of meal plan i should follow. so far i eat atleaset 5 meals a day and take in maybe 1300-1700 calories.

also, i work out 5 times a week. mostly high rep low weight but it never seems to work.
anyone with tips and ideas as to a workoutplan i can use to burn all this fat?


I would like to clarify something here. If you're 5'2" and 165 lbs, your BMI is 30.2, not 19.3. It's a straight calculation based on those 2 variables. The rest of the values you gave all have to do with body fat which you have not given any information about. How did you determine the rest of the numbers you gave?


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PostPosted: Fri Nov 06, 2009 8:51 am 
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The best way to straighten out your metabolism and lose fat is to go on a low carb diet based on real food similar to that in the Mediteraian Diet. The Med Diet includes too much grain to be recommended otherwise. There are lots of links in the stickies that will get you started. Read anything Dr. Michael Eades first. You can also check out Marksdailyapple.com for some relevant diet/fitness/lifestyle information.

Above all, get out of the counting calories mindset. You need to eat real food, low in sugar and grains, moderate in good fats and protein. Most of your calories should come from animal sources, the bulk will come from fruits and vegetables. Eat food because it's healthy and the weight will generally look after itself. This type of eating is very satisfying and most people will naturally shift to their healthiest weight automatically.


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PostPosted: Fri Nov 06, 2009 9:53 am 
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I little bit of everything doesn't tell me much. I would be willing to bet that you aren't doing what you are thinking you are doing with your diet. You might try keeping a food log to see what you are really eating.


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PostPosted: Fri Nov 06, 2009 3:49 pm 
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jn671 wrote:
wont high weight low rep build muscle? not burn it.


Exactly! With more muscle you will burn more calories when doing nothing, like watching tv or sleeping.

Also with more weight you will raise your metabolism.

This can lead to an increase in weight but don't worry, its good weight and will help you loose fat much easier.


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PostPosted: Fri Nov 06, 2009 4:39 pm 
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jn671 wrote:
wont high weight low rep build muscle? not burn it.
What's your goal? From this response, it sounds like you would like to be weak and skinny. Don't you want to be reasonably lean and reasonably muscular?

I'd suggest that you start with a high-weight low-rep program to build a base of strength, then later add in an element of lighter-weight higher-rep lifting to boost metabolism.

The most important thing about eating is to reduce carb intake, especially sugar, grains (bread, cereal, rice) and potatoes. Counting calories is mostly a waste of time except occasionally as a crude assessment of proportions of macronutrients. At first I'd suggest that you just try to reduce (drastically) the carb intake, and increase the protein intake, and don't be alarmed about the fats that come with the protein. Include a good proportion of fish and take some fish oil.

There. That's my eating plan.


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 Post subject: Re: Need help.
PostPosted: Fri Nov 06, 2009 4:51 pm 
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stuward wrote:
jn671 wrote:
alright i am 5'2 165 pounds my BMI is 19.3 i have about 133.2 lb of lean muscle and 31.8 pounds fat with 11.9 pounds being excess. ive been working on trying to burn all this fat but it never seems to work for me..

can anyone please help me with the kind of meal plan i should follow. so far i eat atleaset 5 meals a day and take in maybe 1300-1700 calories.

also, i work out 5 times a week. mostly high rep low weight but it never seems to work.
anyone with tips and ideas as to a workoutplan i can use to burn all this fat?


I would like to clarify something here. If you're 5'2" and 165 lbs, your BMI is 30.2, not 19.3. It's a straight calculation based on those 2 variables. The rest of the values you gave all have to do with body fat which you have not given any information about. How did you determine the rest of the numbers you gave?


my mistake my body fat % is 19.3. i have about 31.8 lbs of fat with 11.9 lbs of it being excess.


Last edited by jn671 on Fri Nov 06, 2009 5:03 pm, edited 1 time in total.

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PostPosted: Fri Nov 06, 2009 4:52 pm 
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hoosegow wrote:
I little bit of everything doesn't tell me much. I would be willing to bet that you aren't doing what you are thinking you are doing with your diet. You might try keeping a food log to see what you are really eating.

i basically eat food that fits into my calorie limit whether it would be a fruit or vegtable. i would eat food with protein such as lean beef jerkey. i would stay away from rice and soda. if i were to eat bread it would be wheat.


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PostPosted: Fri Nov 06, 2009 4:55 pm 
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Jebus wrote:
jn671 wrote:
wont high weight low rep build muscle? not burn it.


Exactly! With more muscle you will burn more calories when doing nothing, like watching tv or sleeping.

Also with more weight you will raise your metabolism.

This can lead to an increase in weight but don't worry, its good weight and will help you loose fat much easier.


lol.. ok im already big like muscle wise. you have to put my height into consideration if i am 5'2 and have a lean weight of 130 some pounds and about 30 some pounds of fat then your looking at most of my excess fat which is about 11 out of the 30 to be on my midsection and some on my back; which is where it basically is.


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