Summer is finally here..

[T///Mac325is]

...So now that I am home, I've been back at it trying to shed some fat, and build up some more muscle (but most importantly.. shed the fat). Back in the beginning of the year I started at 21.5% BF, and slowly have worked my way down to about 19.5%. My goal for the end of the semester was 15-16, but in February I got pretty sick, and then the engineering curriculum took up all my time... so here I am now that school is over and no concrete job (yet).
201.5 lbs, 19.5%BF ~6'0" tall

Here was my before diet/exercise plan (from march-->exams)
eat cereal or nutrigrain bar in the morning
deli sandwich for lunch
1 soda
lots of fruit juices (ones with lots of sugar)
dinner: burger/pizza/sandwich/pasta ( a lot of eating out )
late night: popcorn, chips etc


Now heres what I've been up to since I got back from school:
Morning A: Drink water, go running for about 30 mins, wait about an hour, eat breakfast (2 eggs, english muffin, banana, slice of cheese, OJ)
Morning B: Breakfast (described above), about 45 mins to digest, lift weights ( i alternate between upper body and lower body each day), then 40 mins on the cross trainer/elliptical (about 600 calories)

Lunch: usually a sandwich, or a fruit smoothie

Snack: carrots, non-fat ranch dip

Dinner: home cooked.. usually chicken/shrimp/steak

Before gym: power bar

Then if i didnt goto the gym earlier in the morning, i will hit up the gym at night

I also play basketball/soccer/ultimate Frisbee about 2-3 times a week



So thats my plan to shed off the fat.. What I am kind of confused about is what I should do in the morning.. eat BEFORE I run, eat AFTER I run? Any tips would be helpful, I'm trying to lower that BF% as quick as possible

Thanks guys

[Sportsmedjosh]

to lower your body fat the big thing is really to get your nutrition in check, that is where the big part is going to come in. I would cut out that non-fat ranch dressing and go plain. Even though the fat contents is low we really need to pay attention to calories. 3,500 kcal = 1 lb fat. If your ranch cup
The following is for .5 ounches of ranch which is one serving size.

Their are pros and cons for both eating before running and eatting after. I'm not a big runner so i'll let someone else answer that. It also depends on how you feel running after you eat. Try both and let us know which makes you feel better.

I've always liked running at night just because its more comfortable for me weather wise.

[LoveGuinness]

i like to eat after i run.

[shawnyboy]

eating before running can be good if it contains low carbs because your body will burn fat easier if it has a little amount of carbs in it..i suggest not eating a power bar, its stocked with carbs..drink 2 servings of whey protein during/after u workout

[KellysGymCarver]

TMAC,
You're exactly the same height and weight as me. I don't see any references to protein shakes in there. Do you think you are getting enough for the amount of working out that you are doing? You really cleaned up your diet, I'm working on the same. KGC

[T///Mac325is]

Well my main concern isn't really to bulk up with muscle, but to lose the fat. But I suppose I'll look into whey protein

[KellysGymCarver]

Originally Posted by T///Mac325is

Well my main concern isn't really to bulk up with muscle, but to lose the fat. But I suppose I'll look into whey protein

I hear ya. If you get a chance, try the Nectar line of protein. I'm using that now. It has a choice of great flavors, and it's low in carbs. Plus, it's whey isolate, so no bloating or gas!

[Sportsmedjosh]

updates?

[T///Mac325is]

Yes actually, i've completely modified my plan. About 2 weeks ago I got a full time job at a medical provider.. You're into sports medicine, maybe you've heard of a Dynasplint? So anyway, I've only been able to workout a few nights a week, bc i'm also taking a summer class 3 nights a week. So over the weekend I found out that with my gym membership I now also have access to the swimming pool (used to cost extra/month). So i've made a new plan, this is basically my guidelines for tomorrow (each day the workouts and lifting vary)

Monday, June 4th 2007
Pre-workout- Oatmeal, fruit, ½ serving protein, vitamin water

Morning Workout
Lifting: Legs, Back, Abs
20 min Elliptical
30 min Swimming (freestyle, breast stroke)

Breakfast- Eggs,whole wheat bread, multivitamin

Brunch- Full serving protein shake (with milk)

Lunch- Sandwich (whole grain, turkey), vitamin water, NO chips

Afternoon- banana, grapes

Dinner


Only thing is, I have to wake up between 5:30 and 6 to goto the gym :(
As far as my progress has gone, I've lost about 3 lbs, but the weekends have been killing due to drinking games and such

[E36Guy]

Soo.. how has it been going? Keepin up on it?

[Sportsmedjosh]

Yeah I would like an update also.

[T///Mac325is]

lost about 2% body fat, lost 5 lbs, and I notice some considerable muscle these days. my routine these days consists of a good breakfast, subway or a homemade smoothie for lunch, granola bars during the day, and ive supplemented my diet with Lipotrophin AM and PM (3 pills usually twice a day, working up to 3 times a day), most of my workouts include lifting, and i get most of my cardio exercise from playing frisbee and basketball with the occasional run every few days if i'm not playing sports.. so theres the update

[E36Guy]

Nice! Congrats on the loss and it sounds to me like you have things going pretty well.

[Samantha]

wow congrats on the loss. thats amazing. eating often is good for your metabolism. keep up the good job!