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Shed body fat Anonymous
Hi /fit/. I've been going to the gym pretty regularly and starting to get a shape. Right now I want to keep the shape but drop the body fat (which is still 20%!). I'm 5'10'' and 169 pounds. Would love to hear your ideas for a work out and new diet or any protips. I'm willing to put the work and discipline to get to single figures on the body fat., guide me… Thanks.
>> Anonymous
OP here, just general philosophies would be useful alongside hardcore training ideas. Thank you.
>> Anonymous
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you need to tone, brah
>> Anonymous
OP: So lighter weights more often? I'm such a n00b in the gym I really haven't a clue what I'm doing haha. I'm full of enthusiasm, I just fear most of it is misdirected =/
>> Anonymous
>>394861
do spot reduction
>> Anonymous
>>394880

That's a myth right? I'm looking to loose overall body % without loosing too much muscle.
>> Anonymous
>>394885
Doesn't work that way mang. Pick a spot and reduce it. Then move on to the next spot.
>> Anonymous
>>394859

this.

Just run, and do calisthenics. While not neglecting usual weightlifting to keep up the muscle.

CURLS FOR DA GURLZ
SQUATZ FOR DA TWATZ
>> Anonymous
you are getting fucked with,
do some tabata shit in the gym(google) and fix your diet, find your maintainance calory intake and stay 200 cals under(I think, correct me if I am wrong here) keep diet high in protein.

Also, squats, not for any particular reason
>> Anonymous
OP: My diet is the same every day...

oats with skimmed milk and dried apricots
apple
grilled chicken tikka and salad
decaf coffee and a little skimmed milk
apple
grilled prawns and salad
decaf coffee and a little skimmed milk

I don't even think that's 1000 calories but I don't feel hungry. Shall I keep the diet or add/remove somethings?

Thanks for your help so far.
>> Anonymous
>>394906
add about 700-800 more calories.
>> Anonymous
>>394914

What's the logic behind that? I'm eating 3 meals, 2 snacks. Don't feel lethargic, sleep fine, wake up fine, work hard at the gym and feel fine the next day. Why add the calories? I'm all ears...
>> Anonymous
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>>394950
Because your body needs like 2600 right now from the sounds of it. A caloric deficit of over 700 or so will throw you into starvation mode after a number of days--a period in which you will burn muscle to accumulate fat. I did this sort of thing for two years and got no where even whilst taking in mostly protein and running and lifting routinely and often. You need more calories to keep your lean muscle alive and pumping.

Here, I'll throw you a picture of what happened once I cut the 1000 cal a day bullshit. I'm exactly your stats, 5'10" more or less 165-170 lb. The only thing I altered about my routine was my diet, which I set at 1800-2000 cal a day--my exercise level didn't change.
>> Anonymous
Cool. I'll think of something to up it with but it has to be pretty light to eat, generally good for me and have the 500 calories. Suggestions?
>> Anonymous
>>394961
What's your routine? That's fuckmazing.
>> Anonymous
>>395173
>What's your routine? That's fuckmazing.
I sucked in my stomach.
>> Anonymous
>>394961
wtf your nipples are drastically different in each pic
>> Sponge !!5qxfxHYSQxJ
>>394961

You just got hairier.
>> Anonymous
>>395173
Just run every day. I lift 5x5 every other day, doing HIIT on those days, and do steadystate cardio on off days. Diet was 50% protein, 20% carbs, 30% fat. All healthy shit, to the gram.
>>395176
I'll admit that I was flexing hard in each of those.
>>395184
I'm confused too. I think some asymmetry in my pec development lead to uneven nipple placement. In the middle one, pic was taken right after lifting, so I guess they were smaller then.
>>395197
Yes, I took /fit/'s advice and stopped shaving.

I'm a cheater when it comes to taking pictures, I know.
>> Anonymous
_Body for Life_ and _Starting Strength_ will set you up. Also, the FAQ on 99chan's /fit/ is great.