Hey all,

I found these forums yesterday. I'm from the Netherlands and once weight 105kg. Nowdays I weight 79kg but i still want to get ride of this belly fat. I've been doing 2 months 3x times per week weight fitness a healthy dieet..something like BFL. I also did spinning 3 hours a week and i run 3x per week for 45 mins @ my fatburn HR.

Now my question is. First of all how many BF do you think I have. I included 2 pictures below wich are taking today. Also I want to do 7x HITT per week (my condition is great) combined with 3 times weight training a week. Same as John's fat burn scheme. The only problem I am seeing is that I am doing this on a treadmill wich isnt going faster then 10mph. I sprinted very fast but i felt like I could do some more. I absolutely want to do it on a treadmill so is it possible to put some % radient on it to get my max?

My foodlog looks +- like this. (this is f.ex today)

7am - 2 x rusk one with light jam other with (appleglue??) 1 glass of water

10am - 1 apple - 2 glasses of wwater

12 - 2x whole groats loafs with 30+ cheese and 1 pear + 250grams of yoghurt low/non fat

15:00 - 1 banana

18:00 - White meat with some patatos and vegetables

21:00 - fruit

Any comments etc. would be great. Also do can someone tell you my BF%? The results yesterday at the gym showed kinda weird. It said 19.2% but if i calculate it on internet is alot less. I also drink alot of water during the day btw and I never heave any cheatmeals. Also my condition is really great and i want to do the days I dont do Weight 23 mins of HITT and my weight day I want to do 13 mins of HITT.


Cheers.

I guess your bf% might be 16% +/-2 or something like that.
I think you should try to eat more protein. As your last meal before bed a big serving of cottage chese would be idéal. Much better than the fruit you eat at 21.00... Eat the fruit in the afternoon or in the morning instead.


Advice!:

1. With all that training you should probably eat at least 2500 calories/day. Maybe even 3000...

2.Try to eat at least 200g protein/day.

3. And also eat enough fat. Fat is actually really good for you. Eat fat from fish, meat, eggs, nuts and olives. Try to get 30% of your total calories from fat.

4. Eat fast high GI carbs directly after intense training. All other meals should be slow low GI carbs such as veggies and oatmeal....

:gl:

Okay currently I dont think I even eat that much. I also eat 1 spoon of omega 3 oil each day.

It's really hard for me to count every gram and these things since I still live with my parents. I think I'm eating currently about 1600-2000 cal.