How to lose fat for Noobs - Part II

[QUOTE=Kenshinhimora;580373291]Oy I didn't even see your post till now. I agree with you about not "needing" to lose fat versus put on muscle first BUT I don't regret my decision honestly. I am happier about my body currently than I [i] ever [/i] have been before. I wasn't comfortable even in clothes and now I don't even think twice about that shyt. Other than that though, my main reasoning was that my family is going out of the country from dec 18th to jan 16th so I'll be out of gym/control over my food options etc for 4 straight weeks and I felt that I would rather be back there slimmer and happier than slightly bigger if that makes sense. gotta make sure to not gain weight for that time though and gonna try to do pushups / situps every other day haha.

Starting January though, going on a very VERY long (like 14 month) slow bulk (2lbs a month max). Gonna be awesomeeeeeeeeeeee.[/QUOTE]

Sounds like a solid plan for a bulk.

Well finally found out about Boston Market. So I can load up on good clean meats with veggies and still be within my caloric limit. I figure I can eat a whole chicken, or even a chicken and 1/4 of another chicken and be well within my protein limits and still under my calories. Not only that but I can eat "primal" this way too. feelsgoodman.jpg

[QUOTE=th3pwn3r;580593511]Sounds like a solid plan for a bulk.[/QUOTE]

Can't wait man :)

Ps where in chicago you stayin? I'm around the UIC area

Question:
When using the 100g shake for convenience, is it OK to just drink the whole thing at once? I understand wave sips on it throughout the day, but I would rather just drink the whole thing and not have to worry about it anymore.

[QUOTE=bbnewbie11;580745321]Question:
When using the 100g shake for convenience, is it OK to just drink the whole thing at once? I understand wave sips on it throughout the day, but I would rather just drink the whole thing and not have to worry about it anymore.[/QUOTE]

Yep, nothing wrong with that except that you might be hungrier in the day due to it all being liquid versus solid.

Sources:
(Alan Aragon) [url]http://www.wannabebig.com/diet-and-nutrition/is-there-a-limit-to-how-much-protein-the-body-can-use-in-a-single-meal/[/url]
(Martin Berkhan) [url]http://www.leangains.com/2010/10/top-ten-fasting-myths-debunked.html[/url]

yep, thats been working fine for me as well

i basically have been following the outline in this thread and the other for the past 3 months or so and have gone from 274 to 228. The part that I'm even more happy about though is that I was able to lose that much fat even while having had more cheat meals in there than I should have (cheated 11 of those days :(), but other than that ive been eating lots of really good food and just following my macros. ive gotten much better results with this than i have in the past when a trainer had me eating way too many calories of natural PB, chicken breasts, tuna, and oats. id post progress pics but my post count isnt high enough yet

[QUOTE=TheEther24;580926721]i basically have been following the outline in this thread and the other for the past 3 months or so and have gone from 274 to 228. The part that I'm even more happy about though is that I was able to lose that much fat even while having had more cheat meals in there than I should have (cheated 11 of those days :(), but other than that ive been eating lots of really good food and just following my macros. ive gotten much better results with this than i have in the past when a trainer had me eating way too many calories of natural PB, chicken breasts, tuna, and oats. id post progress pics but my post count isnt high enough yet[/QUOTE]

keep it up man. cheating 11 days out of 90 is nothing to be ashamed of. 46 lbs in 3 months though seems a bit fast though, 4 lbs a week almost!! I'd recommend you slow down to 2 lbs a week considering you're almost at the 200 mark anyway.

[QUOTE=Kenshinhimora;580929771]keep it up man. cheating 11 days out of 90 is nothing to be ashamed of. 46 lbs in 3 months though seems a bit fast though, 4 lbs a week almost!! I'd recommend you slow down to 2 lbs a week considering you're almost at the 200 mark anyway.[/QUOTE]

As long as he can keep it up without losing strength or going insane - why would he slow down?

[QUOTE=Kenshinhimora;580632161]Can't wait man :)

Ps where in chicago you stayin? I'm around the UIC area[/QUOTE]

I'm on an uber border. The southest part of Chicago, right next to Evergreen, Burbank, Hometown and Oak Lawn. Near Bogan high school or Ford city mall if you know where those are.

[QUOTE=Kenshinhimora;580749061]Yep, nothing wrong with that except that you might be hungrier in the day due to it all being liquid versus solid.

Sources:
(Alan Aragon) [url]http://www.wannabebig.com/diet-and-nutrition/is-there-a-limit-to-how-much-protein-the-body-can-use-in-a-single-meal/[/url]
(Martin Berkhan) [url]http://www.leangains.com/2010/10/top-ten-fasting-myths-debunked.html[/url][/QUOTE]

I 2nd this, I'd try for whole foods if possible.

[QUOTE=hankst;580958141]As long as he can keep it up without losing strength or going insane - why would he slow down?[/QUOTE]

Just in the case of losing muscle mass. Of course just because you lose a lot of weight doesn't mean anything as you and I already know. You could lose 10 pounds and none of it would be fat or even muscle mass but water weight.

[QUOTE=th3pwn3r;580989921]

Just in the case of losing muscle mass. Of course just because you lose a lot of weight doesn't mean anything as you and I already know. You could lose 10 pounds and none of it would be fat or even muscle mass but water weight.[/QUOTE]

Yeah. That's why I wrote "without losing strength", which can be (but doesn't have to) an indicator for a loss in muscle mass.

Quick question about the guide. It says workout with weights three times a week. however I don't have money for a gym membership.

What I do have is a old weight set and bench. Can anyone give me a three day workout plan with weights that covers the entire body (Chest is one thing I can do easy) I could do with just what I have? Right now, I just my diet plan (5'9" 235) and am pretty much walking 3 miles 6 days a week to burn fat. If weights will help, I'm all for it. I just have to know what I can do with what I have.

Hey guys I have a question about working out. Right now I'm going 6 days a week to a kickboxing/mma type class. It's pretty intense, although I'm not sure exactly how much calories I'm burning. It's a lot of interval training with bags and body weight exercises. I'm not looking to get big or anything, but I'm looking to get fit and be in good shape. Thoughts? I'm debating whether or not I should lift 3 times a week.

[QUOTE=idz21;581360731]Quick question about the guide. It says workout with weights three times a week. however I don't have money for a gym membership.

What I do have is a old weight set and bench. Can anyone give me a three day workout plan with weights that covers the entire body (Chest is one thing I can do easy) I could do with just what I have? Right now, I just my diet plan (5'9" 235) and am pretty much walking 3 miles 6 days a week to burn fat. If weights will help, I'm all for it. I just have to know what I can do with what I have.[/QUOTE]

With the barbell you can do:
bench
incline bench
squat (limited if you dont have a rack, replace these for lunges)
deadlift
curl
power cleans
bent over rows

that hits almost all muscle groups... add in pushups / chin ups etc as you wish

[QUOTE=deadfingers;581368221]Hey guys I have a question about working out. Right now I'm going 6 days a week to a kickboxing/mma type class. It's pretty intense, although I'm not sure exactly how much calories I'm burning. It's a lot of interval training with bags and body weight exercises. I'm not looking to get big or anything, but I'm looking to get fit and be in good shape. Thoughts? I'm debating whether or not I should lift 3 times a week.[/QUOTE]

Lift lift lift! you still wanna lift to keep your muscles preserved while cutting! If you're worried about being sore, your body gets used to it after a few weeks and considering you do all that training you probably won't take a hit. Good luck

[QUOTE]Lift lift lift! Mma / kickboxing is GREAT cardio and endurance training but you still wanna lift to keep your muscles preserved while cutting! If you're worried about being sore, your body gets used to it after a few weeks and considering you do all that training you probably won't take a hit. Good luck[/QUOTE]

Kickboxing is not great at all for cardio. endurance trainings eat up a lot of muscles. You need much more calories if you want to work out too.

something that works for me may not work for others but here it goes

i use to be 239 pounds, not muscle but 29 percent body fat. i tried every diet possible and changed my workouts around to what people would suggest. i wont lie, i did get results and lose a bit of weight but it would all come back @ some point

the day i stopped focusing on a new diets or diets in general and started to condition my subconscious mind on a lifestyle change of fun work outs 5 times a week and more fruits and vegetables/less or no takeout i was happier, healthier and now sit @ 175 and full of energy/life without stressful diets and workout logs

i believe outlook is everything and the term 'diet' has a stressful trigger on the mind where as 'lifestyle change' not so much and that helped me have great eating and working out habits that are still with me today!

[QUOTE=deadfingers;581368221]Hey guys I have a question about working out. Right now I'm going 6 days a week to a kickboxing/mma type class. It's pretty intense, although I'm not sure exactly how much calories I'm burning. It's a lot of interval training with bags and body weight exercises. I'm not looking to get big or anything, but I'm looking to get fit and be in good shape. Thoughts? I'm debating whether or not I should lift 3 times a week.[/QUOTE]

Lifting is definitely beneficial... if you feel like you can lift then it definitely won't hurt but if you have a hard time recovering from your class then I wouldn't worry too much about lifting.

[QUOTE=HungryFerret;581465091]Kickboxing is not great at all for cardio.[/quote]

Not what he was saying

[quote]endurance trainings eat up a lot of muscles.[/quote]

lolwut?

[quote]You need much more calories if you want to work out too.[/QUOTE]

Depends on goals.

[QUOTE=RomanPrice;581525901]
i believe outlook is everything and the term 'diet' has a stressful trigger on the mind where as 'lifestyle change' not so much and that helped me have great eating and working out habits that are still with me today![/QUOTE]

Yep, diet implies a temporary condition whereas being fit requires a long term solution. Good job!

Thanks for the advice guys. Actually I might try lifting 3 days a week and see how it goes. I did a week of just kickboxing/mma 5 days a week and it was brutal but it was fun at the same time. I don't want to be scrawny, and I'm looking to get down to low BF. So should I combine the two? I'm getting used to the workouts now again so I can go pretty often without being sore or anything like that.

[QUOTE=deadfingers;581700791]Thanks for the advice guys. Actually I might try lifting 3 days a week and see how it goes. I did a week of just kickboxing/mma 5 days a week and it was brutal but it was fun at the same time. I don't want to be scrawny, and I'm looking to get down to low BF. So should I combine the two? I'm getting used to the workouts now again so I can go pretty often without being sore or anything like that.[/QUOTE]

ALWAYS do resistance training of some sort for every muscle that you'd like to preserve. Combining MMA with weight/resistance training is a good idea. It's all about adjusting as needed.

[QUOTE=th3pwn3r;582367831]ALWAYS do resistance training of some sort for every muscle that you'd like to preserve. Combining MMA with weight/resistance training is a good idea. It's all about adjusting as needed.[/QUOTE]

Thanks, I guess I just wanted someone to say it. haha.

I dont read much but your second post was truly helpful thanks alot.

Is it normal to gain a few pounds the first weeks? Before I started, I can never get past the 160lbs mark and I tried this program for a week and my weight has gone up to 164lbs. Basically all I did was I lifted for 3 days, ate at least 100lbs of protein and ate whatever I wanted BUT still at a calorie deficit.
I'm 18yrs old, 5"6 with probably 25-30% body fat.My maintenance is 2300 according to maintenance calculator. Also I was eating at around 1400 calories a day before I started and my weight stayed the same (my metabolism might have slowed down). So right now I'm eating a lot more about 1800-2000 cal but still at a calorie deficit. How could my weight have gone up while eating at a calorie deficit and following the rules on the first post?

theoretically yes, if you started eating foods higher in sodium or carbs after no-carbing for a while you could shoot up in water weight.

[QUOTE=hankst;580999691]Yeah. That's why I wrote "without losing strength", which can be (but doesn't have to) an indicator for a loss in muscle mass.[/QUOTE]

yeah, during this 3 month process that I was posting about where I lost all that weight I've actually been gaining lots of strength in the weight room the entire time. My lifts are at the highest they've ever been, but this I'm sure is due to newbie results since this is my first time really actively working out while doing cardio and trying to diet.

Well after 2 and a half weeks of water retention hell the water weight is finally dropping off, I've lost 3lbs in the last 3 days lol and will probably keep doing so for the next few days. Basically all the weight I should have lost in the last 2.5 weeks is happening now.

Cannot stress enough to do what Wave_Length says and wait three weeks before panicking and dropping calories.

[QUOTE=godsangina2;583672363]Well after 2 and a half weeks of water retention hell the water weight is finally dropping off, I've lost 3lbs in the last 3 days lol and will probably keep doing so for the next few days. Basically all the weight I should have lost in the last 2.5 weeks is happening now.

Cannot stress enough to do what Wave_Length says and wait three weeks before panicking and dropping calories.[/QUOTE]

You DROPPED water weight after Thanksgiving? ARE YOU A WIZARD?! I'm like 7 lbs heavier right now after thanksgiving last night and giordanos deep dish this morning :)

[QUOTE=Kenshinhimora;583728853]You DROPPED water weight after Thanksgiving? ARE YOU A WIZARD?! I'm like 7 lbs heavier right now after thanksgiving last night and giordanos deep dish this morning :)[/QUOTE]

I'm so close to finishing my cut I'm being disciplined as fuk. I have been cutting for 6 and a half months and possibly as soon as Monday I can start bulking if enough lbs fall off. I don't want to be cutting through Christmas lol

Great thread, should help me a lot.

One thing I'd like to be clarified: Is it possible to gain strength while cutting fat? I'd like to lose the extra fat around my belly but still get stronger for baseball. I can't afford to just focus on losing the fat and lose muscle, since this is the crucial time of the offseason to make sure I'm ready for the season in the spring.

I've never worked out regularly or did any kind of diet plan before so I'm still pretty noobish on this whole thing. If anyone could weigh in I'd appreciate it very much.

Another quick question.

In a thread I read earlier, someone stated that if you were at 6% bodyfat and ate your caloric maintenance level in ice cream, you would gain BF.

But if a calorie is a just a calorie (as Wavelength is saying, or I believe he is saying, correct me if I'm wrong), then that's not possible right? Body fat is created when you have a calorie surplus.

Am I right or wrong?

[QUOTE=godsangina2;583762643]I'm so close to finishing my cut I'm being disciplined as fuk. I have been cutting for 6 and a half months and possibly as soon as Monday I can start bulking if enough lbs fall off. I don't want to be cutting through Christmas lol[/QUOTE]

you're a beast, i went all out on thanksgiving and made a point to eat more than anyone.

[QUOTE=TheCappo;584052983]Great thread, should help me a lot.

One thing I'd like to be clarified: Is it possible to gain strength while cutting fat? I'd like to lose the extra fat around my belly but still get stronger for baseball. I can't afford to just focus on losing the fat and lose muscle, since this is the crucial time of the offseason to make sure I'm ready for the season in the spring.

I've never worked out regularly or did any kind of diet plan before so I'm still pretty noobish on this whole thing. If anyone could weigh in I'd appreciate it very much.[/QUOTE]

yes you can definitely get stronger while losing weight, my lifts have all gone up while cutting since it is possible to gain strength while cutting even though you can still lose muscle.

[QUOTE=idz21;584063673]Another quick question.

In a thread I read earlier, someone stated that if you were at 6% bodyfat and ate your caloric maintenance level in ice cream, you would gain BF.

But if a calorie is a just a calorie (as Wavelength is saying, or I believe he is saying, correct me if I'm wrong), then that's not possible right? Body fat is created when you have a calorie surplus.

Am I right or wrong?[/QUOTE]

Who said that? Only reasoning I see is your lack of protein for your muscles. Your weight would stay the same, but I guess it is possible? Shrug, don't quote me on it.