Hello! :)

I am 25, lazy programmer, john impressend me with this website so iam trying now to loose some weight, also my body fat, someday I want to gain some muscles. 2 or so months ago my weight was 172 lbs, I dont know what my BF was 2 months ago, i think maybe 16,5% or more - My current weight is 165, target is 160 on the end of may. My target BF is 10%... currently it is 16%, 1 month ago it was also 16%... last week 15,2%... it is just jumping up and down. I am eating about 700-900cal less then I need.

I am riding a bicycle 6x/week, for 1 hour. drinking 1gal of water, jogging&running every 2nd day (hiit) last week I also started to do some crunches.

Should I eat less fat?.. I am trying to eat all i can without or with less fat.

thanks, qxxx :)
.. sorry for my bad english :d_wink:

Hello! :)

I am 25, lazy programmer, john impressend me with this website so iam trying now to loose some weight, also my body fat, someday I want to gain some muscles. 2 or so months ago my weight was 172 lbs, I dont know what my BF was 2 months ago, i think maybe 16,5% or more - My current weight is 165, target is 160 on the end of may. My target BF is 10%... currently it is 16%, 1 month ago it was also 16%... last week 15,2%... it is just jumping up and down. I am eating about 700-900cal less then I need.

I am riding a bicycle 6x/week, for 1 hour. drinking 1gal of water, jogging&running every 2nd day (hiit) last week I also started to do some crunches.

Should I eat less fat?.. I am trying to eat all i can without or with less fat.

thanks, qxxx :)
.. sorry for my bad english :d_wink:


Welcome to the board :tucool:

it sounds like your not doing any weight training... you need to start lifting... the more muscle you have the more fat you will burn... I can't tell you much about diet without knowing what you eat and how often you eat.. can you post a typical day's food and the approximate times you eat? that would help us to help you :nod: the one thing I can say is that your body does need a certain amout of good fats, the kind that can be found in fish, peanuts, natural peanut butter, flaxseed oil, and olive oil... you also need to make sure you're eating enough protien, a good rule of thumb is 1 gram of protien for every pound of body weight so if you weigh 160 lbs you should be eating 160 grams of protien a day (egg whites, tuna, white fishes, chicken, low fat cottage cheese, natural peanut butter, etc)... you can also use that general rule for water consumption... 1 oz of water for every pound of weight... I drink more than that... I tend to drink a gallon and a half or so a day.

Hi, and thanks for the reply,

you're right, i am doing just cardio, no lifting, I started with these "crunches" last week, doing it every second day. I will do more weight training next week, maybe this will help to reduce my body fat.

as john I am working at home, 2 months ago I was looking like John in the first days.. now it is sure better, I will post few pics some day.

I am eating about 5 times/day, my diet is 45% carbs, 35% proteins and 20% fat. (got this somewhere from bodybuilding.com) I am eating just the best I can find for me, such tuna, chicken, vegetables, fruits, (mostly) fat free milk... I also drink these protein drinks, creatine...

I drank never as much water as nowadays, if i drink I need to go to the toilet every 15 minutes or so... I don't like it but i am anyway drinking much water.

So, I will start with the lifting workout next week, :)
thanks,