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deltachistud
03-20-2003, 11:09 PM
Hey bros,
I have a question, I am 23 yrs. old have 22 % bf. 5'10 235 lbs. I' m tryin to get on a diet. I run about a mile a day, but I havent really lifted in about 2 yrs.
I used in really good shape. I used to bench 415 and squat about 700 so I have the muscle mass, I just want to get it back and get a little defined. But I wanna do it all natural, I know it will take a little longer.
It would be really cool, if i could some diets. Maybe eating a low carb high protein. I wanna get down to about 210 lbs. 10-12% bf. What exercises should I do? And how many times should I work out? Gimme some pointers guys........
Thanks,

poopoo
03-21-2003, 12:54 AM
I heard that running in the morning on an empty stomach works well for many people (Lee Priest does this).

Stickler*
03-21-2003, 01:11 AM
actually morning cardio on an empty stomache ... while doing weight training after a day of good dieting will provide somet of the best results in regards to natural fat loss and better weight gain and retention...

goto a 2:1 protien:carb diet... or 3:1 ... ... just monitor your cholesterol levels... remmeber.... alot of protien can bring in fats.. and too many unsaturated fats can raise the colesterol levels.. that isn't good.

stay natural.. ... get yourself a good Ephedra based product.. (sorry.. ti hurts some people.. but it works if doen right)... check into some w/ chromium picolinate... better digestion. .along w/ appetite suppression and temperature increase... ... graze your meals... don't 3 meals a day.. eat 5-6 smaller meals.. run/walk in the morning a MINIMUM of 4 days a week .. .(5 for better results).. and work out at night..

yeah.. it's a tough schedule.. but for BEST results.. do it.. w/ a decent diet and an ephedra based product.. w/ a good workout routine... dude.. you'll be golden... ...

and if you wanna ADVANCE PAST your natural genetics... go anabolic... other then that.. you WILL be happy w/ the results.

hope it helps...

Saks
03-21-2003, 01:12 AM
Those stats sound familiar to me. I am a little less on the BF% but I have started my "Beach" diet two weeks ago. For me I take thermogenics, I walk (not run) with my wife about 2 hrs 5X a week and hit the gym 5X a week. I try to hit a different part each day. I have also cut my calorie intake abot 500 each day. Keep up the protien and that may kick start something for you. I can already see a difference.

Stickler*
03-21-2003, 01:13 AM
saks... basically . what i said... lol .. ;) ... congrats on your diet thus far BTW

Harvey Balboner
03-21-2003, 01:14 AM
Cardio 3-4 days a week on an empty stomach. Get a good lifting split. Look into a CKD diet (I've posted a lot of info on these in the Articles forum). Different diets work for different people.

Consider high intensity cardio, there is an article I posted here, and have always had good results with this program.
http://board1.mantisforums.com/upload/showthread.php?s=&threadid=14294

I'd save the ECA until he cuts some bodyfat down first, to help get rid of the more stubborn fats.

Saks
03-21-2003, 01:44 AM
Stickler, you must have just beaten me to the send button. Other whise I may have been saying that to you;p

BLEED GREEN
03-21-2003, 10:44 AM
High intensity cardio- On the track sprint 220 then walk 220. Keep doing this for 8 mins and work your way up to 20 mins. This is how many short distance runners train(100- 400meter) Take a look at how they are built.

E/O day

deltachistud
03-24-2003, 09:43 PM
bump

WeirdAl
03-24-2003, 09:51 PM
What's the diet currently like? Just starting back lifting, and going at it seriously, would probably make a big difference by itself.