10% body fat

[Azndude2190]

Hey guys I just have some questions and want some feed back on something I'm planning on doing.Thanks in advance for the advice or comments.

Information:
Age/Sex:17/M
Weight:63kg
Height:5'8
BMI: 20.9
BMR: 2686 Kcal

I have no clue what my body fat % is as of right now.I have gotten readings in the past from the handheld devices and they've ranged from 15-19% on different occasions. Which is the best and most accurate way to get a accurate reading of body fat?

In terms of how fast I want to get my goal accomplished I want to get to my goal of 10% or less body fat and a toned body by the end of August of 2008 (~6 months). Is this feasible and realistic?

Prior to this I've had been a moderately active person.And I've always been healthy.

My Routine:

Monday:
-10 minute warm up
-30 minute strength training
-than 30 minute cardio training

Tuesday:
-10 minute warm up
-45 minute cardio training

Wednesday:
-10 minute warm up
-30 minute strength training
-than 30 minute cardio traning

Thursday:
-10 minute warm up
-45 minute cardio training

Friday:
-30 minute strength training
-than 30 minute cardio training

Saturday:
-10 minute warm up
-45 minute cardio training

Sunday:
-10 minute warm up
-30 minute strength training
-30 minute cardio training

Some specifics:
-Yes I am a busy person and school has a lot to do with why I'm limiting my workout secessions each day to a max of 90 minutes.

-I plan on riding the stationary bike as my main cardio workout.Is this alright?Should I alternate with the treadmill or any other machine?

-I want my strength training to be focused on getting some nice abs.So I guess I need more specifics on this.

-Should I take vitamin and protein supplements?

 

[SociallyChallenged]

I'm sorry, but where did you get your BMR calculation? You should be near 1690 calories for your BMR with your size, gender, and weight. I don't know if the 2 is a typo or not. You should checking out bodybuilding.com to see how to cut and how to cut for muscle definition. You will have to control your diet a great deal, which is almost 90% of having visible, "good" abs. Also, what kind of strength training are you doing? How many reps? How many sets? Heavy or medium weight? What kind of cardio are you doing?

My main suggestion is that you should probably do some form of bulk before you try to cut down to 10% body fat. 63kg (~138lbs) is pretty light for your (and my) height. I weighed 139 for a long time and I was pretty small. I now weigh 155 (I bulked) and would look way more awesome if I cut. I just thought I'd throw that out there.

 

[Azndude2190]

Originally posted by: SociallyChallenged
I'm sorry, but where did you get your BMR calculation? You should be near 1690 calories for your BMR with your size, gender, and weight. I don't know if the 2 is a typo or not. You should checking out bodybuilding.com to see how to cut and how to cut for muscle definition. You will have to control your diet a great deal, which is almost 90% of having visible, "good" abs. Also, what kind of strength training are you doing? How many reps? How many sets? Heavy or medium weight? What kind of cardio are you doing?

My main suggestion is that you should probably do some form of bulk before you try to cut down to 10% body fat. 63kg (~138lbs) is pretty light for your (and my) height. I weighed 139 for a long time and I was pretty small. I now weigh 155 (I bulked) and would look way more awesome if I cut. I just thought I'd throw that out there.

http://training.fitness.com/we...ing-started-29726.html

Men: BMR = 66 + ( 13.7 x weight in kilos ) + ( 5 x height in cm ) - ( 6.8 x age in years )

66 + (13.7x63) + (5x177) - (6.8x17)
66+863+885-115=1699

1699x1.6=2718.4

I rounded some numbers this time...but yeah.

Well I do 3 sets of 10 15lb dumbells on each arm.(full body....like from arm extended downward to shoulders)
3x7---2 sets 10lb barbells (1st-7 lift to waist/2nd-7 lift from waist to shoulders/3rd-7 full body)
2 sets of 20 crunches on the medicine ball with both hands holding a 15lb dumbell over head
2 sets of 15 pushups
I than sit down and twirl one of those balls from side to side to work the abs.(5 min)

Keep in mind I'm a total noob at this whole situation...so i'm just picking up bits and pieces from alot of people...

Thats pretty much it for my free weights.The rest of my resistance training is with machines.Forgot there names I'll get back to you on that one with the amount of reps and weight I use but mainly machines that work the abs/shoulders/pecs/thighs.

As for cardio I do 10 min on the stationary bike for warm ups(what should be my heart rate btw?)

For the strictly cardio days I do a combination of treadmill/elliptical/stair climbers/stationary bike for 45 minutes. For the weight days I normally do stationary bike and stair climbers.

Ahh Nutrition yes....thats mainly carbs =[...well i've cut out all the sugars from my diet for a month and started to eat my veggies and fruits alittle bit but not so sure I can cut out the carbs I eat...advice?

I'll definitely take your advice on bulking first.I figure I need to do much more lifting than cardio...i'll change that next month...

 

[Azndude2190]

 

[SociallyChallenged]

Why are you multiplying the 1700 by 1.6? That isn't your BMR. Check your BMR on other calculators like here or here. You BMR is definitely around 1700 calories, not 2700 calories.

Ok, you need to get into a weight training program written by professionals. Go up to the sticky at the top of the page and read that. It applies exactly the same for cutting as massive fat loss. You need to look at one of those workout programs and use one. Your workout program won't get you results as it is. You can work on your abs separately from those programs (dragon flags, weighted incline situps, etc), but you need to get into a good program.

Oh man, don't use machines. Really, read the sticky. It talks about compound lifts and how they're the way to go. Almost all of that stuff applies to you, including the cardio. Plus, with doing that much cardio, you're likely to actually LOSE muscle mass while cutting. Again, look at the sticky. It'll talk about HIIT (high intensity interval training), which is optimal cardio for maintaining lean muscle mass.

Nutrition is perhaps the most important part here, especially since you're going for abs. Carbs are the things that make you fat for the mostpart. They are going to be a serious problem, especially if you goal is abs. Refer to the sticky about diet.

You can utilize the sticky for bulking - just take all of the advice the same, except be in a caloric surplus. Don't eat crap, however, or else you'll add more fat than you want to during the bulk. And why wait until next month? Why not start now?

Again, I repeat, read the sticky and you should be better informed. Then post back here.

 

[TecHNooB]

High protein, low carb, lots of water, cardio 4-6 times a week, weight training.

6 months? Plenty of time~

 

[MegaVovaN]

I started pretty skinny kid (145 lb, 6 ft, 19 yo, male), and I started compound lifts and some crunches...in one/two months I already can see abs if I flex them. I don't bother with numbers and percentages, I just eat big and healthy.
So 6 months is plenty.

 

[KeypoX]

i think your calories sound about right with your daily activities included, but your resting is prob around 1700. Just work on eating clean and keep up on the cardio

if your going to do the bike you need to make sure you are working intense enough. I find that the bike is harder than running for me because its hard to keep it intense...

I would try other stuff like stair stepper and elliptical.

 

[SociallyChallenged]

Originally posted by: KeypoX
i think your calories sound about right with your daily activities included, but your resting is prob around 1700. Just work on eating clean and keep up on the cardio

if your going to do the bike you need to make sure you are working intense enough. I find that the bike is harder than running for me because its hard to keep it intense...

I would try other stuff like stair stepper and elliptical.

If he's looking to lose fat, he's going to have to cut. At 2700 calories, he's HIGHER than probably what his maintenance output is. My maintenance, including working out and such, is about 2700 calories and I weight a solid 15 pounds more than him. It's not correct and if he's going to try to get abs, he has to lower his body fat %, meaning he needs to go in a caloric deficit. They're not right - please don't give bad advice. I don't mean to sound rude, but "sounds about right" isn't anywhere close to right. If you know what to do, then good, give advice; but if you don't quite know, please just give your opinion on other aspects.

 

[mflacy]

Originally posted by: SociallyChallenged
Why are you multiplying the 1700 by 1.6? That isn't your BMR. Check your BMR on other calculators like here or here. You BMR is definitely around 1700 calories, not 2700 calories.

Harris Benedict Equation maybe? It's on the page that you linked.

 

[spamsk8r]

Even so, 2700 calories is too much if one wants to cut down body fat. To be honest, I would not suggest cutting to the OP, as he is already very small for his size. I would suggest getting on a strength training program such as Starting Strength or Stronglifts 5x5 to put on muscle before attempting to cut down (as he will look very skinny instead of ripped). But even if the goal is to get ripped and lean, compound movements are the way to go. Doing a whole bunch of ab work won't do jack for someone trying to get good abs.

 

[SociallyChallenged]

Originally posted by: mflacy

Originally posted by: SociallyChallenged
Why are you multiplying the 1700 by 1.6? That isn't your BMR. Check your BMR on other calculators like here or here. You BMR is definitely around 1700 calories, not 2700 calories.

Harris Benedict Equation maybe? It's on the page that you linked.

That is a terrible way to quantify calories burnt. They only create categories and don't allow you to utilize calories/hour of your daily activities. What I may consider to be moderately active may be someone else's very active. I would say that the OP is in between lightly active and moderately active. I would consider myself to be in between moderately active and very active. I don't think this is a very good way to approximate calories since you can gain weight even if you're only 100 calories over your maintenance.

 

[Azndude2190]

Originally posted by: SociallyChallenged

Originally posted by: mflacy

Originally posted by: SociallyChallenged
Why are you multiplying the 1700 by 1.6? That isn't your BMR. Check your BMR on other calculators like here or here. You BMR is definitely around 1700 calories, not 2700 calories.

Harris Benedict Equation maybe? It's on the page that you linked.

That is a terrible way to quantify calories burnt. They only create categories and don't allow you to utilize calories/hour of your daily activities. What I may consider to be moderately active may be someone else's very active. I would say that the OP is in between lightly active and moderately active. I would consider myself to be in between moderately active and very active. I don't think this is a very good way to approximate calories since you can gain weight even if you're only 100 calories over your maintenance.

The 2700 Kcal figure, I believe, is the amount of calories a moderately active person needs take in to maintain his/her current weight.Sorry about the mix up my BMR is 1700.

I can burn 300 calories in 30 minutes (roughly speaking) and around 425 calories in 45 minutes.Is it good to go into a further caloric deficit?Say cutting additional 150-200 calories from my diet.

 

[KoolDrew]

You weigh far too little to be worrying about cutting, unless you like the anorexic look. Start a solid weight lifting routine and start eating, then worry about cutting later down the road when you actually have abs to show.

 

[everman]

You're only 63kg, even with very low body fat you probably don't have enough muscle to make it worth it. Your best option is to build muscle first, then cut the fat.

 

[KingGheedora]

You should run rather than bike. It's a more intensive workout.

Your plan is fine, just eat healthy -- lots of lean protein, low glycemic index carbs, vegetables, some low fat dairy, and a little fruit. Try to keep the fat low, you'll get enough from the meats and dairy. You don't need to concentrate too hard on avoiding fat. Just don't eat anything overtly fatty like pizza, or fried foods. Don't drink soda or eat desserts like cookies, cake, chips, ice cream etc.

Definitely include ab workouts in your routine, but don't focus your strength training on abs. Do whole whole body strength training. Your abs exist, they are just covered in flab. Six weeks should be fine if you stick to your routine, and keep to a healthy diet.

 

[SociallyChallenged]

Originally posted by: KingGheedora
You should run rather than bike. It's a more intensive workout.

Your plan is fine, just eat healthy -- lots of lean protein, low glycemic index carbs, vegetables, some low fat dairy, and a little fruit. Try to keep the fat low, you'll get enough from the meats and dairy. You don't need to concentrate too hard on avoiding fat. Just don't eat anything overtly fatty like pizza, or fried foods. Don't drink soda or eat desserts like cookies, cake, chips, ice cream etc.

Definitely include ab workouts in your routine, but don't focus your strength training on abs. Do whole whole body strength training. Your abs exist, they are just covered in flab. Six weeks should be fine if you stick to your routine, and keep to a healthy diet.

Who's to say which is more intensive if your heart rate is the same? One utilizes more muscles, but that doesn't quite mean it's better. A workout is what you make it.

I don't quite agree. When you're trying to cut, which the OP shouldn't be doing since he's so small already, you should limit your carbs. Whether they're high or low GI, they still keep you from getting to BF % down. You want to take in mostly lean protein and good fats, and limit your carbs. Even if you're trying to bulk, you still don't want to be eating any more than 40% of you caloric needs from fat.

Hm, I don't think 6 weeks is a realistic goal. I don't want the OP to get disappointed. If he is 19% BF, that would mean he would have to lose something like 12-15 pounds to get down to 10%. That's definitely not going away in 6 weeks. More like 12ish weeks.

 

[BlahBlahYouToo]

So what body fat % do u need in order to reveal abs?

 

[Azndude2190]

Originally posted by: SociallyChallenged

Originally posted by: KingGheedora
You should run rather than bike. It's a more intensive workout.

Your plan is fine, just eat healthy -- lots of lean protein, low glycemic index carbs, vegetables, some low fat dairy, and a little fruit. Try to keep the fat low, you'll get enough from the meats and dairy. You don't need to concentrate too hard on avoiding fat. Just don't eat anything overtly fatty like pizza, or fried foods. Don't drink soda or eat desserts like cookies, cake, chips, ice cream etc.

Definitely include ab workouts in your routine, but don't focus your strength training on abs. Do whole whole body strength training. Your abs exist, they are just covered in flab. Six weeks should be fine if you stick to your routine, and keep to a healthy diet.

Who's to say which is more intensive if your heart rate is the same? One utilizes more muscles, but that doesn't quite mean it's better. A workout is what you make it.

I don't quite agree. When you're trying to cut, which the OP shouldn't be doing since he's so small already, you should limit your carbs. Whether they're high or low GI, they still keep you from getting to BF % down. You want to take in mostly lean protein and good fats, and limit your carbs. Even if you're trying to bulk, you still don't want to be eating any more than 40% of you caloric needs from fat.

Hm, I don't think 6 weeks is a realistic goal. I don't want the OP to get disappointed. If he is 19% BF, that would mean he would have to lose something like 12-15 pounds to get down to 10%. That's definitely not going away in 6 weeks. More like 12ish weeks.

6 weeks? My goal is 6 months. I got another reading from those handheld devices at the gym and it reads 16% B/F.

 

[lucasorion]

So what body fat % do u need in order to reveal abs?

Really, what does it matter? When you look the way you want, that is the body fat % and weight you want to have.
I don't weigh myself or measure my progress in numbers at all. I can see and feel the progress, and when I look and feel the way I want to, I'll know I'm there.

 

[Azndude2190]

Originally posted by: BlahBlahYouToo
So what body fat % do u need in order to reveal abs?

10% B/F or less is the average.But i've seen people who were able to do it with 11-12% and others who aren't as lucky and don't see it till there less than 10%.

 

[kindest]

ive been working out pretty hard for close to 6 months and i still havent dropped to 10% bf.
ive been stuck on 12 for quite a while.. the last 2 % is really hard to lose. ive lost about 5lbs of fat and gained about 3 pounds of muscle id say. i think it also a lot has to do with your genes and body type... a lot of ppl think they can be arnold in no time if they wanted.. but in reality gaining 10lbs of muscle in an entire year is extremly hard.

 

[BlahBlahYouToo]

Originally posted by: lucasorion

So what body fat % do u need in order to reveal abs?

Really, what does it matter? When you look the way you want, that is the body fat % and weight you want to have.
I don't weigh myself or measure my progress in numbers at all. I can see and feel the progress, and when I look and feel the way I want to, I'll know I'm there.

it matters because i want to know how close i am to the finish line.
i went from 17% to 14% in 3 months and i can see the top 2 packs showing. if it means 10%, then i know it should take maybe another 4-6 months at the rate i'm going (although it's probably won't be linear).

 

[SociallyChallenged]

Originally posted by: BlahBlahYouToo

Originally posted by: lucasorion

So what body fat % do u need in order to reveal abs?

Really, what does it matter? When you look the way you want, that is the body fat % and weight you want to have.
I don't weigh myself or measure my progress in numbers at all. I can see and feel the progress, and when I look and feel the way I want to, I'll know I'm there.

it matters because i want to know how close i am to the finish line.
i went from 17% to 14% in 3 months and i can see the top 2 packs showing. if it means 10%, then i know it should take maybe another 4-6 months at the rate i'm going (although it's probably won't be linear).

It really depends on your genetics, body type, etc. Just keep working. If you can see the top two abs, then you're getting there. Who knows exactly how long it will take - just keep on keepin' on. You'll definitely hit your goal if you're determined.