posted Wed, 07/03/2013 - 05:02
1004
How to lower body fat%
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What the best way to lower body fat. As in diet cardio etc??
I've trained for 8 years solid got good muscle core just need to lower vast fat before I go on cycle
All replies will be appreciated
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All about the calories bro. I did 2500 calories a day 50 pro 30 carbs 20 fat, went as low as 2000 and waist line was dropping fast. 5 meals a day 2.5-3hrs apart, a lot of water and gear/ growth your on your way. I would do 2500 calories on training days and 2000 on non. I was eating like a pigeon compared to what I Normally do but worked well.
google a bmr calculator and eat about 300 calories below maintience and you should start losing bf slowly
What's classed as maintenance 2500 cal a day?
waltrThere's a bunch of calculators out there on the internet that can give you a guestimate based on an activity level factor, but they aren't gonna be 100% right.
They will give you a number that you can work off of though.
http://www.freedieting.com/tools/calorie_calculator.htm
To answer your question though, maintenance calories is based on height/weight/age/metabolic processing speed/amount of activity you do on a daily basis.
So it varies from person to person..
waltrless calories in then you use up on a daily basis
low carbohydrate intake will speed the process up as well due to depleted glycogen stores which will cause the body to make use of fatty tissue through lipolysis.
cardio helps get the calories burning, i personally find good results with fasted cardio at a moderate intensity.
edit
if you eat waaayyy too few calories it's going to be harder to burn fat then if you just go on a slightly restricted diet because it will alter the way your metabolism works.
shoot for 500-800 calories below maintenance but still try and eat every couple hours to keep the metabolism burning at full speed