How to lose fat for Noobs

[jbres335]

Originally Posted by wave_length

Yes, although I would also read through the cutting guide linked in the first post to be sure to get all basic nutrition.

Following the essential rules only is exactly what I did to get into the condition displayed in my bodyspace (plus a little sodium restriction for water loss, but only for the last few days).

How do you recommend I find out my daily calorie requirement for fat loss?

[wave_length]

Originally Posted by jbres335

How do you recommend I find out my daily calorie requirement for fat loss?

Described in the fat loss guide, which also contains a link to Robby99999's calculator.
http://forum.bodybuilding.com/showpo...postcount=1305

[cmjenkins]

Originally Posted by Djin

ENOUGH PEOPLE! It's not that he ****ing inventing this idea. He took the most basic and easiest way and just posted it. It doesn't take anymore then a person with an IQ just above mental retardation. Seriously...

People are making him (Wave) sound like a god.... it kind of pisses me off because people are just that dumb. Seriously people... how stupid are you all?

union workers are cry babies!

[jbres335]

Originally Posted by wave_length

Described in the fat loss guide, which also contains a link to Robby99999's calculator.
http://forum.bodybuilding.com/showpo...postcount=1305

yeh i downloaded the file for openoffice... left a bunch of stuff blank because I didn't know what to really put in.

I'm just gonna start out at 1780 calories and try that for a week and see how that works out. If I lose too fast, I'll up the calories the week after. At 148 lbs with a high body fat... i'm guessing that would be a decent start point.

[iDrive]

Originally Posted by jbres335

yeh i downloaded the file for openoffice... left a bunch of stuff blank because I didn't know what to really put in.

I'm just gonna start out at 1780 calories and try that for a week and see how that works out. If I lose too fast, I'll up the calories the week after. At 148 lbs with a high body fat... i'm guessing that would be a decent start point.

There are readme files that come with it fyi

[jbres335]

is it necessary to take carbs post workout? I just have a protein shake before and after.

[th3pwn3r]

Originally Posted by jbres335

yea, but why gain more fat along with it.. i'd rather just cut while lifting and hit a single digit bf% while retaining w/e muscle I have.

Stop preaching such things, when you do a clean bulk properly you'll prevent any significant gains of fat mass.

Originally Posted by Djin

ENOUGH PEOPLE! It's not that he ****ing inventing this idea. He took the most basic and easiest way and just posted it. It doesn't take anymore then a person with an IQ just above mental retardation. Seriously...

People are making him (Wave) sound like a god.... it kind of pisses me off because people are just that dumb. Seriously people... how stupid are you all?

It seems as if you're jealous. Perhaps something that you'd like to talk about has been bothering you, send me a PM Djin, it seems as if something is seriously wrong.

Originally Posted by GrizzStrength

No sh*t dude. I'm just sayin I didn't know where to start, saw this thread, applied what he wrote down, and it worked for me. So I thanked him. What is wrong with that?

Nothing to get worked up about.

I used to know nothing about nutrition, so I came to this thread and applied what was there. Isn't that why we are all here anyways???

Nothing is wrong with it, he's just going through a phase it seems, sad but true.

Originally Posted by bal1er

wait...so no cardio needed?

None.

Originally Posted by GrizzStrength

You don't have to do any. Diet is the most important factor. Just eat below maintenace and you will lose weight.

Agreed, cardio is up to the individual creating a caloric deficit.

Originally Posted by older2533

Smart enough to know the difference between "then" and "than".

There's be a difference? What about to, two and too?

Originally Posted by iDrive

Not everyone has a PHD in cutting like you do and nobody is forcing you to read the thread either since you clearly disagree with a lot of the current conversations going on here.

I appreciate having you here but if you're not going to be constructive, why post?

It's habitual posting, he forgets how much time he spent with "stupid posts" from the beginning of his registration on bodybuilding.com.

Originally Posted by jbres335

at 148 lbs.. I'm extremely jiggly all over aka skinnyfat? My lower back.. love handle area... buttocks..upper thighs... and I store a good amount of fat in these areas. If I cut following those three simple rules, would I be able to hit a single digit body fat just by doing those three things alone?

Yes, if you cut fat you'll get rid of all "problem areas", keep in mind it will take dedication, patience and time.

Originally Posted by cmjenkins

union workers are cry babies!

The unions are a fine wine and a poison all in one. Extortion at its finest in my opinion.

Originally Posted by jbres335

is it necessary to take carbs post workout? I just have a protein shake before and after.

Carbs aren't necessary at all. Individuals on keto diets hold up just fine and obtain phenomenal results.

[bal1er]

If i do this to lose weight, should i ever be hungry? And do i sleep hungry or full?

[c00kiee]

Depends on what you've eaten. Making most of my meals based on veggies has left me really full a lot of the time, almost too full to think I was "dieting". On the other hand, I've been quite hungry while eating under maintenance if I chose to have stuff like peanut butter, or bread.

[DSUP]

I just finished reading through this entire thread. I lost four pounds while I was doing it and learned a lot so, thanks to all of you.

[theunraveler]

Dear wavelength sir,

I am 25 yo, weighing 61kg and my height is 177cm. I was just wondering how much calories do I need to restrict myself per day?

1g protein per lb of bodyweight, how do I know if the food I am taking in contains sufficient protein?

Thank you

[Vietgoboi]

Originally Posted by theunraveler

Dear wavelength sir,

I am 25 yo, weighing 61kg and my height is 177cm. I was just wondering how much calories do I need to restrict myself per day?

1g protein per lb of bodyweight, how do I know if the food I am taking in contains sufficient protein?

Thank you

135 lbs 5'7 (rough), male or female?

1. 1g protein for BW is enough.

2. Your responsibility to track your diet.

Go through http://www.nutritiondata.com/ to search for your food.

Use www.fitday.com to track your food in calories/macronutrient or create it, if the site doesn't have it.

3. Read WAve_length first post and all the info + tools are there.

[wave_length]

Originally Posted by jbres335

yeh i downloaded the file for openoffice... left a bunch of stuff blank because I didn't know what to really put in.

I'm just gonna start out at 1780 calories and try that for a week and see how that works out. If I lose too fast, I'll up the calories the week after. At 148 lbs with a high body fat... i'm guessing that would be a decent start point.

Sounds OK. Just go from there and adjust accordingly as described in the guide. Good luck!

Originally Posted by jbres335

is it necessary to take carbs post workout? I just have a protein shake before and after.

Not in my experience.

Originally Posted by bal1er

If i do this to lose weight, should i ever be hungry? And do i sleep hungry or full?

It is very likely that you will feel some hunger at certain times as long as you're on a caloric restricting diet. To reduce it to a minimum, use all the tools described in the cutting guide.

Originally Posted by DSUP

I just finished reading through this entire thread. I lost four pounds while I was doing it and learned a lot so, thanks to all of you.

Haha, that's dedication!
And at the end you realize you could have just as well read the first post only.

Originally Posted by theunraveler

Dear wavelength sir,

I am 25 yo, weighing 61kg and my height is 177cm. I was just wondering how much calories do I need to restrict myself per day?

1g protein per lb of bodyweight, how do I know if the food I am taking in contains sufficient protein?

Thank you

Hey there, it's all described in the cutting guide.
http://forum.bodybuilding.com/showpo...postcount=1305

Regarding the protein, you will have to educate yourself a little on how much protein is contained in which foods (food labels, nutritional tables, etc.). You can also just take protein powder to be sure to meet your daily requirments and not care about it. That's what I do.

[jbres335]

wave_length.. i made another thread:

http://forum.bodybuilding.com/showth...hp?t=118031931



people are saying that if I cut (2nd page), I'd look worse off then I currently do and that I should do nothing other then a clean bulk. Is this true? I was under the impression that as long as I followed ur three steps... I'd look better at 10% bodyfat. I honestly don't want to bulk as I have pockets of fat on thighs...lower back...stomach that I want to get rid. Who's advice should I apply? So conflicting... I hate being skinnyfat..>___<

[wave_length]

Originally Posted by jbres335

wave_length.. i made another thread:

http://forum.bodybuilding.com/showth...hp?t=118031931



people are saying that if I cut (2nd page), I'd look worse off then I currently do and that I should do nothing other then a clean bulk. Is this true? I was under the impression that as long as I followed ur three steps... I'd look better at 10% bodyfat. I honestly don't want to bulk as I have pockets of fat on thighs...lower back...stomach that I want to get rid. Who's advice should I apply? So conflicting... I hate being skinnyfat..>___<

Well you will look lean but skinny since you don't have a lot of muscle mass yet. If that looks better is a matter of preference and taste. If you want to see what you look like without the remaining fat, you will have to cut. If you can live with the fat you have now and want to start bulking up right away, that's also OK. Yow will have to decide for yourself.

[jbres335]

Originally Posted by wave_length

Well you will look lean but skinny since you don't have a lot of muscle mass yet. If that looks better is a matter of preference and taste. If you want to see what you look like without the remaining fat, you will have to cut. If you can live with the fat you have now and want to start bulking up right away, that's also OK. Yow will have to decide for yourself.

I'm mainly looking to tighten up my skin a bit. I just don't want to end up flabby which is why I'm obviously lifting heavy while cutting. If I cut will I be able to accomplish this? Mainly looking for stomach area to get tighter and abs to show...and thighs to be less flabby. I can deal with skinny. I just want to get rid of the jiggly/ness.

[wave_length]

Originally Posted by jbres335

I'm mainly looking to tighten up my skin a bit. I just don't want to end up flabby which is why I'm obviously lifting heavy while cutting. If I cut will I be able to accomplish this? Mainly looking for stomach area to get tighter and abs to show...and thighs to be less flabby. I can deal with skinny. I just want to get rid of the jiggly/ness.

What I can guarantee you is that if you lose weight while still following the essential rules of the guide, you will mainly lose fat and not muscle mass. Losing fat means e.g. that the abs will eventually show.

The only thing ("flabby" related) that could be an issue if someone loses a lot of fat is loose skin. Even if you get it in some areas, it will probably retract over time.

[WAVEY_CROCKET]

Finding it difficult to lose weight at the moment (I've put on a stomach since my profile picture was taken).

I'm currently boxing 3 days a week (very high intensity cardio + bodyweight exercises)
Lifting weights 3 days a week (on a 5x5 routine) with normally around 30 minutes cardio after

I'm also on a no-carbohydrates-after-10am diet, which I've been told is good for fat loss - but it makes me feel very tired in the afternoon and makes boxing a nightmare

Been at this for about 3 weeks now - my body doesn't seem to be changing shape AT ALL though - any suggestions?

[Emma-Leigh]

Originally Posted by WAVEY_CROCKET

Finding it difficult to lose weight at the moment (I've put on a stomach since my profile picture was taken).

I'm currently boxing 3 days a week (very high intensity cardio + bodyweight exercises)
Lifting weights 3 days a week (on a 5x5 routine) with normally around 30 minutes cardio after

I'm also on a no-carbohydrates-after-10am diet, which I've been told is good for fat loss - but it makes me feel very tired in the afternoon and makes boxing a nightmare

Been at this for about 3 weeks now - my body doesn't seem to be changing shape AT ALL though - any suggestions?

eat some carbs?



(sorry, couldn't help myself.... )


ps -->> if you give an indication of how many calories you are eating, as well as how long you have been dieting for, and the progress you have made so far (eg: starting stats and your current stats), it will help in seeing where the issue is.

[jbres335]

If I'm clean bulking...it's the same three rules right? Do fat/carb ratios matter? Would I have to set up macros? Would I have to ingest more protein?

[th3pwn3r]

Originally Posted by jbres335

If I'm clean bulking...it's the same three rules right? Do fat/carb ratios matter? Would I have to set up macros? Would I have to ingest more protein?

Same three rules apply to bulking. Macros MAY help but it's more of a caloric surplus and higher protein intake that will make or break your clean bulking.

[dsauna]

so I've been trying these for 2 weeks and lost 1lb in that time. I've been following the guide exactly from monday through friday, but then saturdays and sundays it's harder, cause i usually eat out and end up eating more than I should, and also my biggest problem is going out and consuming alcohol. When you say moderate alcohol consumption, what exactly do you mean, and if i happen to go out on a saturday night and end up having 2 jack and diet cokes and 2 tequila shots, will running for 20 minutes the next day make it all better?

Thanks in advance

[Derk4397]

Originally Posted by dsauna

so I've been trying these for 2 weeks and lost 1lb in that time. I've been following the guide exactly from monday through friday, but then saturdays and sundays it's harder, cause i usually eat out and end up eating more than I should, and also my biggest problem is going out and consuming alcohol. When you say moderate alcohol consumption, what exactly do you mean, and if i happen to go out on a saturday night and end up having 2 jack and diet cokes and 2 tequila shots, will running for 20 minutes the next day make it all better?

Thanks in advance

No it won't make it better just by running. It will make it better if you drink then throw it up or cut calories from your food so you can drink later.

[iDrive]

Originally Posted by dsauna

so I've been trying these for 2 weeks and lost 1lb in that time. I've been following the guide exactly from monday through friday, but then saturdays and sundays it's harder, cause i usually eat out and end up eating more than I should, and also my biggest problem is going out and consuming alcohol. When you say moderate alcohol consumption, what exactly do you mean, and if i happen to go out on a saturday night and end up having 2 jack and diet cokes and 2 tequila shots, will running for 20 minutes the next day make it all better?

Thanks in advance

The underlying problem here is your lack of self control (not trying to be rude) but I can go out to eat and have restraint and not wreck my diet you just need to know when enough is enough.

That being said if you don't wreck your diet with eating out every weekend then 4 shots of alcohol won't set you back much either I believe Jack = ~110cals/shot and tequila is ~85cals/shot.

And even if you do want to splurge a little on the weekend just account for it during the week and eat 1-200 less each day. I know it's cliche but "it's a marathon not a sprint"

Originally Posted by Derk4397

No it won't make it better just by running. It will make it better if you drink then throw it up or cut calories from your food so you can drink later.

I don't advise forcing yourself to puke.

Running the day after (or the day before... or the day of for that matter) could also be beneficial in increasing the deficit and making up (at least partially) for damage done (calorie wise ) drinking.

(However running burns roughly ~100cals/mi so to burn off 400cals of drinking you'd need to run ~4mi and if you average a 10min mile you'd be looking at 40+ mins of running not 20 mins)

[th3pwn3r]

Originally Posted by iDrive

The underlying problem here is your lack of self control (not trying to be rude) but I can go out to eat and have restraint and not wreck my diet you just need to know when enough is enough.

That being said if you don't wreck your diet with eating out every weekend then 4 shots of alcohol won't set you back much either I believe Jack = ~110cals/shot and tequila is ~85cals/shot.

And even if you do want to splurge a little on the weekend just account for it during the week and eat 1-200 less each day. I know it's cliche but "it's a marathon not a sprint"



I don't advise forcing yourself to puke.

Running the day after (or the day before... or the day of for that matter) could also be beneficial in increasing the deficit and making up (at least partially) for damage done (calorie wise ) drinking.

(However running burns roughly ~100cals/mi so to burn off 400cals of drinking you'd need to run ~4mi and if you average a 10min mile you'd be looking at 40+ mins of running not 20 mins)

A 10 minute mile would be awfully slow =/

[iDrive]

Originally Posted by th3pwn3r

A 10 minute mile would be awfully slow =/

I feel that's about average if you're not conditioned to running. No?

I used to set that as a mark to beat back when I used to run every day.

[black_z]

Sounds like a jogging pace. In the Army, I ran 2 miles in 11:45... and that wasn't even fast! Just a good steady run.

[jbres335]

here's my clean bulk (im vegetarian).. im skinnyfat at 146 lbs... hopefully i don't gain much fat from this.. I really want to tighten up those love handles/back fat/fatty thighs. I definately need more muscle on my frame.

[Excellentswag]

Can I ask why 8 fish oils?

[GranvilleFord]

Originally Posted by fatboyslim420

well i work out 5-6 times a week, eat tons of protein, and have cut calories over half what i used to consume, and been at it 3 weeks, still same weight. = fail

I am having trouble dropping the pounds I want. I think it should happen in a week. Would anyone like to help me out. I work out in the AM and Pm. I have cut my colorie intake and I am losing but not fast enough. I was in the Militart and was fit then but let myself go. Please any help on what to do. The last time I wieghed I was 265 and not sure how much body fat. It is high I know. Please help I ma want to get to 240 and then I will set another goal. I am 6'-1" and I little. I am in Iraq so I don't have nothing but time.