Advice on losing bodyfat whilst maintaing current weight?

[Cheddar]

I have managed to lose around 24lbs in just over 2 months and
have reached my goal of 173lbs (6ft/m/25). I still however
have a little bit of fat around my stomach that I want to get
rid of. I don't want to really drop anymore weight and would
ideally like to stay between 170-175lbs.

To lose my weight I did a combination of dieting and lifting
free weights with some mild cardio (15 minutes skipping). I
was working out around 5 times a week.

From what I have read to lower my bodyfat I need to do more
cardio, is this true? I have worked out the following plan and
would appreciate any advice fine tuning it.

Monday - Morning run 30 minutes jogging (include 10 minutes on
a beach). Evening free weights 30-40 minutes (Includes 3 sets
of 8 different exercises and some crunches at the end)

Tuesday - Evening free weights 30-40 minutes (Includes 3 sets
of 8 different exercises and some crunches at the end)

Wednesday - Day Off

Thursday - Morning run 30 minutes jogging (include 10 minutes
on a beach). Evening free weights 30-40 minutes (Includes 3
sets of 8 different exercises and some crunches at the end)

Friday - Evening free weights 30-40 minutes (Includes 3 sets
of 8 different exercises and some crunches at the end)

Saturday - Day Off

Sunday - Light cardio work 25 mins (skipping, punchbag,
press ups etc)

Is this kind of schedule good enough to lose bodyfat?

I am also a bit concerned about what I should be eating, I
have been dieting for the past two months. I know to stabilize
my weight I should be eating more, but I am unsure how many
calories to eat. I have no problems sticking to a low fat diet
and have cut out sweets, biscuits all together. Yesterday I
ate the following:

Breakfast :-

2 poached free range eggs and 2 slices of wholemeal bread.

Lunch :-

Tuna Salad Roll with lots of salad.

Dinner :-

Chicken salad dinner with two slices of wholemeal bread.

Snacks :-

2 Apples. 1 glass semi skimmed milk.

I am concerned that I am not eating enough protein for muscle
growth and also that I am not eating enough. Can anyone help
me out with some simple suggestions for breakfast and lunch.

Any help would be much appreciated,

Cheddar

[Jak]

24 pounds in two months is a fairly aggressive weightloss
which has probably resulted in quite a bit of lean tissue
loss. Stabilizing your weight and going into a maintanence
mode is probably a good idea. "Cheddar"
<cheddar__uk@HITMEWITHSOMESPAMhotmail.com> wrote in message
news:1028630548.56860.0@dyke.uk.clara.net...
> I have managed to lose around 24lbs in just over 2 months
> and have reached
my goal of 173lbs (6ft/m/25). I still however
> have a little bit of fat around my stomach that I want to
> get rid of. I
don't want to really drop anymore weight and
> would ideally like to stay between 170-175lbs.
>
> To lose my weight I did a combination of dieting and lifting
> free weights
with some mild cardio (15 minutes skipping). I
> was working out around 5 times a week.
>
> From what I have read to lower my bodyfat I need to do more
> cardio, is
this true? I have worked out the following plan
> and would appreciate any advice fine tuning it.

Not at this point, more cardio could likely have the effect
of causing more lean tissue loss. I would keep your current
cardio schedule, but concentrate on making the workouts more
intense by adding sprints or some interval training. This
will maximize the cardio vascular training effect and
hopefully minimize muscle catabolism.

>
> Monday - Morning run 30 minutes jogging (include 10 minutes
> on a beach). Evening free weights 30-40 minutes (Includes 3
> sets of 8 different
exercises and some crunches at the end)
>
> Tuesday - Evening free weights 30-40 minutes (Includes 3
> sets of 8 different
exercises and some crunches at the end)
>
> Wednesday - Day Off
>
> Thursday - Morning run 30 minutes jogging (include 10
> minutes on a beach). Evening free weights 30-40 minutes
> (Includes 3 sets of 8 different
exercises and some crunches at the end)
>
> Friday - Evening free weights 30-40 minutes (Includes 3
> sets of 8
different exercises and some crunches at the end)
>
> Saturday - Day Off
>
> Sunday - Light cardio work 25 mins (skipping, punchbag,
> press ups etc)
>
> Is this kind of schedule good enough to lose bodyfat?

I would concentrate on your lifting program to add lean mass.
If you don't already do so, arrange your weight lifting
workout around compound exercises that involve large muscle
groups. If you're not familar with these, do some research or
get a trainer to show them to you.

> I am also a bit concerned about what I should be eating, I
> have been
dieting for the past two months. I know to
> stabilize my weight I should be eating more, but I am unsure
> how many
calories to eat. I have no problems sticking to a
> low fat diet and have cut out sweets, biscuits all together.
> Yesterday I
ate the following:

You don' t need a low fat diet, but one nutritionally
balanced. In your maintanence mode, you should aim at around
2200 - 2500 calories a day. You a tracking program like fitday
to determine your intake.

>
> Breakfast :-
>
> 2 poached free range eggs and 2 slices of wholemeal bread.
>
> Lunch :-
>
> Tuna Salad Roll with lots of salad.
>
> Dinner :-
>
> Chicken salad dinner with two slices of wholemeal bread.
>
> Snacks :-
>
> 2 Apples. 1 glass semi skimmed milk.
>
> I am concerned that I am not eating enough protein for
> muscle growth and
also that I am not eating enough. Can anyone
> help me out with some simple suggestions for breakfast
> and lunch.

You aren't eating enough. More veggies and some good fat
sources like cold water fish and olive oil are severly
lacking. Bread is okay but 4 slices and a roll may not be the
best use of your available calories.

JAK
>
> Any help would be much appreciated,
>
> Cheddar

[Cheddar]

"jak" <janetknospam@ieee.org> wrote in message
news:aiocqt$1628vb$1@ID-103374.news.dfncis.de...
> 24 pounds in two months is a fairly aggressive weightloss
> which has probably resulted in quite a bit of lean tissue
> loss. Stabilizing your weight and going into a maintanence
> mode is probably a good idea.
>

I realise it is a lot of weight to lose in a short amount of
time, but that is why I was working out with weights 4-5 times
a week to try and minimise the muscle loss. On the whole I
think I have managed this and seem to be a bit stronger if
anything. For example before I could only do around 15
press-ups (sad I know) but know I can do 40. I have also
increased the sets of weights I am doing from 2 at the
beginning of my diet to 3, actually would it be better if I
increased the weight rather than the sets?

How do I go about stabilizing my weight? I know I could
just eat more but I don't want to put on any bodyfat. I now
enjoy working out so I don't really want to just stop for a
few weeks.

Cheddar