need to lower bodyfat

[RicanFury]

here my stats

5'9, 180 lbs, 18.5 bodyfat.

i go to gym 3x a week, doing 30-45min of elliptical and bike riding. will do more if i get there early. i do all the machines for arms chest and legs going up in weight every week i dunno the names of the exercises so just take my word for it real talk. i do 5 sets of 12 and move on to the next machine. i do cardio after, drink protein shakes, try to keep my caloric intake to about 1500 a day. what else can i do to lower that bodyfat? i take l-cartinine, green tea extract andf CLA to try anf get that belly gone. i got the muscles under that layer of fat there but it wont fukking show yet

 

[RicanFury]

btw been doingf this gym routine since october 2011, came down from 220 lbs i dunno what myu body fat was when i started but had to been alot higher. most of the machines im lifting on are around 90-130 lbs now.

 

[Boutdatlife]

Diet eat clean and you'll see results.

 

[YouMadd?]

How long have you been doing this? It takes about 4 months to really start seeing major differences... Only eat carbs in the morning so you burn that energy off when you work out... Never at night.... Or don't even eat them at all... NEVER eat after 9pm... Only water, or fruit and nuts at the most f you are absolutely starving....

EDIT: I see you've been doing this for over a year... Yeah you might just need to raise the intensity of your workout, your body has adjusted to it...


You should try HIIT training on the stationary bike....

Warm up 5 minutes..

:45 seconds biking as hard as possible 100%

Break for :45 secs to 1:00 Minutes

Repeat the :45 seonds at 100% then break again... I do this about 5 to 10 times..

on a level 7-10 depending on how im feeling.... Eventually you start lowering the rest times until you are resting for like 20 seconds...

 

[RicanFury]

how much cleaner can i get? i mean i usually eat 0 percent or 2% greek chobani yogurt for breakfast, coffee, whey protein shake ( three scoops water and creatine) afternoon, maybe a slice of pizza here or there not normally, cereal i'll eat with no fat milk, dinner is usally some spanish shyt, rice beans and chicken or beef or w.e with fat pulled off. i'll also eat tuna with whole wheat bread. drink gatorade, water, or mountain dew sometimes if i have low calorie intake that day and need some pep. my overall diet is pretty clean imo. i dont eat junk food alot, once in a while. even if i ate chicken wings french fries, or more than one slice of pizza 1x a week overall it cant have that much of a impact can it?

 

[RicanFury]

think my body has adjusted to it? i've definitely gained strength, came down in weight but i aint cut breh. veins aint showing, u can see some here and there under a layer of fat. i feel like a strong guy with a layer of fat around my body i cant seem to cut through. what would ya suggest if i have indeed plateau'ed? forgot to add that i walk alot, least 2 miles daily on top of all this other work. im not a real stationary person who doesnt move around besides the gym. i should be shredded i think no?

 

[YouMadd?]

think my body has adjusted to it? i've definitely gained strength, came down in weight but i aint cut breh. veins aint showing, u can see some here and there under a layer of fat. i feel like a strong guy with a layer of fat around my body i cant seem to cut through. what would ya suggest if i have indeed plateau'ed? forgot to add that i walk alot, least 2 miles daily on top of all this other work. im not a real stationary person who doesnt move around besides the gym. i should be shredded i think no?

You gotta raise your intensity level... Not everyone looks vascular and veiny... Just like not everyone can form visible abs... Try the HIIT training I suggested, Or even do it on the treadmill for a real burn... Your diet should be 50% protein, 30% Carbs, and 20% fat... Go HARD for a month and see where that leads you....

 

[RicanFury]

You gotta raise your intensity level... Not everyone looks vascular and veiny... Just like not everyone can form visible abs... Try the HIIT training I suggested, Or even do it on the treadmill for a real burn... Your diet should be 50% protein, 30% Carbs, and 20% fat... Go HARD for a month and see where that leads you....

good looks but man if it turns out i got subpar genetics fukk this gym shyt imma be on my eating goodtype steez. trying to get a bish to lick my abs u feel me breh imma try and up the intensity. any other opinions?

 

[Uncle Trill]

I would use more free weights than machines because although the machines are good for building specific muscle freeweights force you to stabilize your core and use more of the 'hidden muscle' which make you look more cut if developed right. Also, get off the elyptical and onto the treadmill and walk intensely at an uphill gradient for 30 - 45 mins, 3 times a week.

Add deadlifts and squats to your routine if your not doing them, these compound excercises burn more body fat than other excercises which a lot of people dont get. Also add calisthenic days and take up something like boxing if your serious bout it.

Do this and i guarantee you'll see results.

 

[Spliff]

If you're going to supp, drop the carnitine and CLA. Waste.

 

[unit321]

think my body has adjusted to it? i've definitely gained strength, came down in weight but i aint cut breh. veins aint showing, u can see some here and there under a layer of fat. i feel like a strong guy with a layer of fat around my body i cant seem to cut through. what would ya suggest if i have indeed plateau'ed? forgot to add that i walk alot, least 2 miles daily on top of all this other work. im not a real stationary person who doesnt move around besides the gym. i should be shredded i think no?

I would recommend increasing your cardio workout intensity also.
Skip the elliptical machine. Start running. Create distance/time goals. Run a mile in x minutes. If you can do it in 10 minutes, your next goal is to do it in 9 minutes. And so on. You are pacing yourself against yourself.

 

[Reign X]

how much cleaner can i get? i mean i usually eat 0 percent or 2% greek chobani yogurt for breakfast, coffee, whey protein shake ( three scoops water and creatine) afternoon, maybe a slice of pizza here or there not normally, cereal i'll eat with no fat milk, dinner is usally some spanish shyt, rice beans and chicken or beef or w.e with fat pulled off. i'll also eat tuna with whole wheat bread. drink gatorade, water, or mountain dew sometimes if i have low calorie intake that day and need some pep. my overall diet is pretty clean imo. i dont eat junk food alot, once in a while. even if i ate chicken wings french fries, or more than one slice of pizza 1x a week overall it cant have that much of a impact can it?

Get some vegetables in there, not so much for looks but health. I would say fruits but your looking to lose weight. (maybe replace the mountain dew with a banana on low cal days?)

Switch up the cardio to something new, with high intensity stuff being the best. For a better overall look use free weights instead of the machines when you can.

 

[semtex]

u only weigh 180 and you're bodyfat is that high? daaaammn you got a bad roll of the dice genetically.

 

[RicanFury]

u only weigh 180 and you're bodyfat is that high? daaaammn you got a bad roll of the dice genetically.

cmon dawg


- thanks for the replies coli-fam.

 

[semtex]

U can change it though just start lifting