In pain / exhausted for 2/3 days after training (supliments/stretches?)

[Reala]

I want to reduce my fat and increase my lean really, I don't want to increase my mass if that makes sense? I need to lose about another 6/7 pounds of fat, but I would quite like to put that back on as lean. That make sense? =)

think I am 175pounds, I will try taking it every 2-3 hours, see how that feels =) Brilliant advice so far

[treelizard]

So I'd add a little bit more carbs in the form of fruit (very cooling) and maybe some more vegetables.

It's okay to miss a class every now and again and scale it down to your level when you're just getting started.

And you can eat more if you're working out a lot.

[treelizard]

Uh, and I wouldn't take that much protein if you're already eating protein.

[treelizard]

A good rule of thumb is if you are hungry and kind of spacy after your last meal (3-5 hours), you're eating too many carbs and not enough protein. If you're hungry but still mentally alert, your insulin is too low and you need more carbs and less protein. Mental focus is indicative of blood sugar (if you're not focused your blood sugar is too high).

The Zone Diet is far less dangerous than, say, Atkins and other high-protein diets.

[Reala]

Not heard of 'The Zone Diet' what is its fundimentals and who is its target audience? I am on the high protein diet - which is an adaption of Atkins in a way by Charles Clark.

[treelizard]

High protein diets will mess you up in the long run. Remember your goal shouldn't be just to loose weight, but to be a healthy individual.

http://www.zoneperfect.com/nutrition_resources_faq.aspx will get you started... The theory is 40/30/30--40% carbs, 30% fat, 30% protein. It will keep your insulin and glucagon balanced. Also you eat six small meals a day.

[Reala]

My goal is to drop about 5 - 10% body fat, which is why I am on high-protein mate. I was going to stay on that until I got my weight, then gradually come off it onto a balanced diet in a month or two. Not a good idea?

[treelizard]

Not a good idea. You will gain the weight back afterwards as fat because the diet will screw up your metabolism. It will also rob your muscles if you don't get enough carbs and you will look thin and flabby. And it might take you more than 2 months to drop 10% body fat. And no, not a good idea health wise, unless you want to gamble with your kidneys...

[Reala]

lol, like the not so subtle advice. So, how would you recomend I lose 05%-10% body fat? I am doing a fair amount of cardio and obviously the classes... also trying not to exceed 1800 calories every other week and drinking my water =D

[treelizard]

Cardio, weight lifting, good diet, water, six small meals a day. There is no magic pill. Make sure to get rest and lots of enzyme-rich food... Get "good" carbs--more fruits and vegetables, less breads and pastas. Limit junk food. No caffeine.

My secret tricks include the Zone diet (though I modify it) and crossfit.com (also modified). I haven't lost much weight, but I've lost inches and my BFP is much lower. I think I was at 30.4 in January and now I'm way lower... It was 25% last I checked, but my water percentage was really low, so I'm guessing I'm around 23-24. My goal is 19-22. (It's way lower for men, btw).

Expect to lose 1 to 2% every month, any more than that isn't really that healthy and is harder to keep off.

From crossfit.com:
World-Class Fitness in 100 Words:
Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.

[Reala]

my BFP is 20% and I want to get it to about 10-15.

[treelizard]

my BFP is 20% and I want to get it to about 10-15.

Yeah, 12-17% is good for men. For women 18-22% is ideal... But my goal is 19 anyway because I've seen too much what can happen when women's BFP gets too low. Nothing you'd have to worry about.

[treelizard]

Oh yeah, I hope you didn't mean it when you said you only get 1800 calories/week.

[Reala]

lol, 7 days out of 14 I have 1800, the other 7 days I eat normaly =)

[sapatiero]

It will also rob your muscles if you don't get enough carbs and you will look thin and flabby.

So you're saying that this high protein diet will make Reala look thin & flabby

Protein is food for skin & muscles. I agree that there needs to be a healthy amount of carbs in the diet, but not to the detriment of protein!