Body fat %age

[0iD]

No, tell me it's not true, the Swafe, the hard drinking, hard living Solihull chick magnet is going to a gym. I refuse to believe such blasphemy!

[Swafe]

Its all true my friend, you should see the totty down there, not just working on the helpdesk, but working out, and in the sauna.... worth the monthly fee alone, but getting even sexier than I already am, another unforseen bonus

[Theo]

Have fun dude Post if you want diet/nutrition advice, etc.

[smtkr]

When I was in high school, my body fat was around 6%. You can say what you want about how unhealthy I was. I ate 4000-5000 calories a day and I felt great. I was in the best shape of my life--I could run 10 miles without getting tired and I had over a 30" vertical. I only needed 4 hours of sleep every night.

For the most part, I'm still the same way (except I need about 6 hours of sleep per night). The only pitfall to being like me is that I have to eat a meal every two-three hours. If I don't, I start to get the shakes.

[Swafe]

Have fun dude Post if you want diet/nutrition advice, etc.

Not really, but a few tips on how to lose weight would be nice if anyone has any

I know the old line - burn off more calories than you consume, some days I eat 1200, somedays 1600 but some days 2000 Its my addiction to crunchy nut clusters I think... is there anything I could replace them with... or any other meal that would help me on the way to losing a layer of flab, to let me beasty abs shine through?

[Theo]

Not really, but a few tips on how to lose weight would be nice if anyone has any

I know the old line - burn off more calories than you consume, some days I eat 1200, somedays 1600 but some days 2000 Its my addiction to crunchy nut clusters I think... is there anything I could replace them with... or any other meal that would help me on the way to losing a layer of flab, to let me beasty abs shine through?

Diet is 95% of fat loss, yo

Have a look at one of my previous posts in the thread.. Eat a couple of hundred calories under your BMI, regular meals (not snacks) every 2-3 hours throughout the day, clean foods, plenty of fibre, no pop, no alcohol, complex carbs only in the morning and in your meal 2 hours after a workout. Train weights to maintain muscle and increase metabolism 3 times a week, and do cardio on off days. Don't forget your post-workout nutrition - around 30 grams protein, 60g of carbs. Add to all this your essential fatty acids, and you're onto a winner.

Look up HIIT and LISS on google to see which you may prefer. HIIT is a little bit harsh for me, so I just do fasted LISS for 40 minutes a few times a week.

As far as what foods are good:
Porridge Oats
Skinless chicken breast
Lean Beef steak
Eggs
Salad
Broccoli (FTW!)
Oily fish (Sainsbury's tinned Mackerel in Olive Oil is the best I've tasted so far)
Tuna
Prawns
Whey Protein + Maltodextrin (for post workout nutrition)
Potato (post workout meal)
Nuts
etc.
Oh... and the daddy... WATER. Lot's of it.

Can't remember if I mentioned it before, but if you can't handle eating cleanly 100% of the time - have a think about a weekly cheat meal, or a fortnightly cheat day. You can drink your beer on this day, and you can eat your cake on this day. The point is to give you something to look forward to at the end of the week, AND to eat more calories than your BMI.

As far as crunchy nut clusters go... swap it for a bowl of Sainsbury's rolled oats with a teaspoon of splenda. PHWOAR :> Only in the morning, or as part of your post-workout meal though.

Do it right and you could have abs by the summer (depending on where you are now, of course).

[Swafe]

Cheers Try to cut out the crunchies, high carb and sugars, etc

Neeeeed 6 pack lol