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I am 47, 6'3 and 195 lbs. 34" waist which means I am about 15% body fat. My goal is to reduce my body fat to as close to 15% as possible and to gain 10 lbs. of muscle mass. I do weight training 45 mins-1 hour/4-5 days a week. FatSecret has set my daily caloric intake target at 3100 calories. Any help/guidance is appreciated. Thank you,
Diet Calendar Entries for 21 August 2013:
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2830 kcal
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Fat: 63.56g | Prot: 275.17g | Carb: 302.99g.
Breakfast: Boosted 100% Juice Smoothie - Green Machine, English Muffin, Scrambled Egg (Whole, Cooked). Lunch: Turkey & Cheese Sandwich (Regular). Dinner: Lettuce, Black Beans (Canned). Snacks/Other: Chocolate Chip Cookie, Premier Nutrition High Protein Shake - Vanilla, Chobani Nonfat Blueberry Greek Yogurt. more...
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3574 kcal
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Activities & Exercise:
Walking (moderate) - 3/mph - 15 minutes, Sitting - 2 hours, Driving - 30 minutes, Standing - 8 hours and 30 minutes, Weight Training (moderate) - 1 hour, Sleeping - 7 hours, Resting - 4 hours and 45 minutes. more...
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 Comments
Sounds like you are asking for big trouble. Sounds like your body fat is just about ideal (even on the lean side of essential). Substitute "com" for "xxx." http://www.builtlean.xxx/2010/08/03/ideal-body-fat-percentage-chart/
21 Aug 13 by member: DairyKing
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DairyKing, thank you for your response. Not sure what you mean by 'big trouble' but I will check out your link. I am new to this and don't know much. Any other input would be appreciated. thanks again.
21 Aug 13 by member: fishtooth
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WAAAY TOO MUCH SODIUM!!! HELP!
21 Aug 13 by member: fishtooth
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You're right on the border of essential body fat for your age. You can add the muscle mass (most likely 3/4 lb. per month or thereabouts) and be in better shape by keeping essential body fat. Of course, that's just the opposite of what most of us are dealing with. Nobody has zero body fat at any age, unless they're bolemic and dying.
21 Aug 13 by member: DairyKing
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Thanks DairyKing. I am modifying my goals to reflect keeping my current body fat ratio while still adding my desired muscle mass. I appreciate your knowledge and taking time to educate me.
21 Aug 13 by member: fishtooth
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Just got lucky there was something I knew a little about. Even for people in their mid 20's, if you look at those pictures, guys had real good muscle tone with 10 to 12% body fat, while the ones down around 3 to 7 were downright, well, uh, unnatural looking.
21 Aug 13 by member: DairyKing
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There is probably a lot of info on body building on this site. Though I am certainly not a body builder, I have posted quite a bit of the science behind the RDI calculations, and other somewhat interesting stuff in the "Moderation Motivation" Group Forum.
23 Aug 13 by member: DairyKing
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24 Aug 13 by member: fishtooth
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