What should i do to lose body fat % , pic here advice needed

Poom

hi all ,

Looking for advice on how to lose body fat , and i have tried sifting through some of the posts on this forum but there is too much information really so sorry for being lazy but i will post here then

This is how i look , current weight is 12 stone , never used any kind of supplement.



I box 2x a week and do weights @ gym x2-3 a week

I have pretty low body fat already but i want it to be VERY low

At the moment im trying 20 - 30 mins of hard running in the morning every day if i have the motivation as soon as i wake up and my stomach is hurting wanting food, is this enough?

i am eating very little fat, mostly only tuna egg whites and bread make up my meals.

So my current lifestyle should reduce my fat % ?

Creatine would speed it up ?

Or any other supplement?

I apolagise if this is a bit of a disorganised and poorly written post but its 3am and im quite tired

:shock:
ps - i am training to be a boxer not body builder

redspy

You look pretty lean to me, but if you want to lose further bodyfat the key is diet. List you daily meals/caloric intake and we'll take it from there.

zx9rjas.

Yep, as redspy said.

Poom

I think i will get ripped apart for this

hehe

But my diet is very poor i will eat this per day on average :

Breakfast - Sugary stuff , 2 doughnuts, black coffee

Lunch - Can of tuna with bread so about ~ 25 grams of protein

dinner - Tuna with 5 eggs (2 yolks 5 whites) not sure how many g's of protein in that.

You have to note im a student with very little money so supplements are hard to get for me but not impossible.

Cheers for replys

redspy

Holy shit Poom, doughnuts for breakfast

First up you need to have 5-6 smaller meals per day, this will supply you with nutrients you need without feeling stuffed and then starving. Your focus should be on low glycemic carbs (not refined ones like sugar/doughnuts). I'd recommend a 40/40/20 (protein/carbs/fat) ratio of macronutrients.

Try to get about 40g of protein per meal as this will help you not loose muscle. Your aim should be to consume 500 calories less than you need a day, i.e. a caloric deficit. Add another cardio session too as that will burn calories and increase your metabolism.

For breakfast I'd recommend old fashioned porridge with low fat milk. I'd also add a coulpe of whey protein shakes during the day to boost your protein intake without adding too many calories. I'd also cut out white bread and switch to whole grain bread, it often has less carbs and has more fibre.

There are tons of supplements that claim to offer rapid fat loss, but most of them are crap. If you really want to a supplement use green tea extract, it stimulates the metabolism and doesn't have speedy effects like ephedra.

Poom

Thanks, ill have to see what i can do with the 5-6 small meals a day redspy ,

what about cardio exersize?

30 mins running hard in the morning enough?

(with 2 1.5 hour boxing sessions and 2 hard weights sessions also in the week)

zx9rjas.

Cardio looks fine but remember, if you want to look really ripped its the diet that does it along with the cardio. Just cardio alone wont cut it mate. Assess your diet and you will get the results

GTForce

You look like you have good genetics for muscle-building. I realize this is not your initial question, but why not just concentrate on putting on a few pounds of lean muscle. Your bodyfat % would go down, even if you did not lose an ounce of fat.

Also, (and I say this jokingly, no offence intended) are you mentally sound? I mean, you're pretty lean as it is. Do you need to drop weight to qualify for a certain weight class in boxing? Are you going to do a show?
Do you have a new girlfriend who is partial to skinny guys? Are you going on a vacation?

I would take the diet advice of redspy, for sound health and good habits if nothing else. I think that with a more sound nutritional plan you will feel better and train better. The bodyfat issues will resolve themselves with consistent, healthy nutrition and exercise

Good luck,
GTForce

Poom

thx for this, i really didnt think of that way , as in more muscle % means less proportion of fat, stupid of me but ok now i realise so cheers

Good old Nick500 donated me 5lb of protein powder so hopefully in the next month i can eat and exersize good to increase lean mass, i am mentally sound yes but until i see that 6 pack im not happy , and when i look at my arms in a t shirt out of the gym i dont see much definition which im unhappy with.