How to lose fat for Noobs

[dylon986]

Nice glasses.

Thanks mang. 3 dollars! MY avi is last year at 185 lbs 10 percent. I'm at 220 lbs 10% now. U mad?

[hankst]

Thanks mang. 3 dollars! MY avi is last year at 185 lbs 10 percent. I'm at 220 lbs 10% now. U mad?

Good for you!

[thakoolkid]

Help me out with these 2 questions


1. Am i supposed to take protein even when i dont lift weights or just when i lift weights ?



2.is it good idea to workout 5 days a week while trying to loose fat? or should i just lift weights 3 days a week and the rest do cardio ?

[Shr3dJunki3]

Help me out with these 2 questions


1. Am i supposed to take protein even when i dont lift weights or just when i lift weights ?



2.is it good idea to workout 5 days a week while trying to loose fat? or should i just lift weights 3 days a week and the rest do cardio ?

1) Protein intake should be kept moderate every day, 1 gram per pound per lb of LBM even when you dont lift.

2) 3 or 5 is fine, cardio isnt necessary but you can do it if you feel like.

[thakoolkid]

1) Protein intake should be kept moderate every day, 1 gram per pound per lb of LBM even when you dont lift.

2) 3 or 5 is fine, cardio isnt necessary but you can do it if you feel like.

idk its maybe just me that im used to working out 3 to 4 hours a day

[Shr3dJunki3]

idk its maybe just me that im used to working out 3 to 4 hours a day

whatever you want to do workout wise is up to you, but its vital you keep protein up.

[sureshk]

idk its maybe just me that im used to working out 3 to 4 hours a day

imo cardio isn't necessary to lose weight. I don't do any, and you can see my progress in my sig. it helps create a calorie deficit, and has other health gains (cardiovascular health) though.

[zpm]

- Eat 1g protein / lb lean body mass.

is 1g protein / lb lean body mass necessary in a state of ketosis?I have the feeling it could work with less.

[Spartan_5]

When the rule is given, 1 gram of protein per pound of lean body mass, how should that be taken in terms of diet, whey, casein, other sources. I am just wondering what the break down should be and when in the day it should be taken if I am trying to lose weight. Have been working at the six pack or a bit and am having a hard time losing the last 5 or six pounds. Thanks for any help

[lookinggood21]

Hey Wavelength, love this thread!

I go to a 24 hour fitness gym and had my body fat tested by their employees. They did a 4 site skin fold test and I came out at 13% body fat and the only time I can see my 4 pack is when I flex hard in the mirror.

Am I not able to see it at that percentage or what?

[th3pwn3r]

Hey Wavelength, love this thread!

I go to a 24 hour fitness gym and had my body fat tested by their employees. They did a 4 site skin fold test and I came out at 13% body fat and the only time I can see my 4 pack is when I flex hard in the mirror.

Am I not able to see it at that percentage or what?

You'll usually display a decent set of abs around 8% BUT it also depends on how much muscle mass you have.

[livinLARGEmike0]

Trying to get back into the workout scene. I have no idea what to take or what to do besides drink water and walk/run. I need to lose 80lbs by december so I can join the military. Can anyone help me with ideas on what is the best way and fastest way to lose this weight and what I should take?

[Shr3dJunki3]

Trying to get back into the workout scene. I have no idea what to take or what to do besides drink water and walk/run. I need to lose 80lbs by december so I can join the military. Can anyone help me with ideas on what is the best way and fastest way to lose this weight and what I should take?

Start eating less consistently week after week. Take in moderate amounts of protein. Do some training that allows for muscular resistance and do that progressively over time, most of us choose weight training. Good luck.

If all else fails, read the first 3 rules.

[frapp]

I'm coming here after 6 months of fruitless LCing with basically no excercise during.

Prior to which I was eating pretty low calories during the week and binging in the weekends because I couldn't handle the low calorie count.

So here I am at 200pounds and 6.1ft (91kg/186cm) and have a funny feeling I've done bad things to my metabolism. I think I am about 25% body fat but could be wrong.

I'm now working out a couple of times a week with weights and mostly doing 30 minute cardio sessions during my lunch break and about a 3km jog in the weekend.

Aiming for about 1600-1700cals and 150~170g protein after reading some stuff on this site. Alot of yoghurt, protein powder, salad, lean meats etc. Does this sound like an okay plan? I read what some of you guys say and many of you are my size but you say your BMR is about 3000 :O.. After about 2 weeks eating like this, if I'm not careful with eating regularly early in the day I can feel my self just stalling from no energy and getting sickly tired - this usually results in me skipping my workout.. love the irony:P

I'm wondering if it's worth trying to get my metabolism back in order before cutting?

Any advice for my situation would be much appreciated

[ogre21793]

Did you make a typo?

You have less than 20% of fat here, for every example.

For 1600 it should be 130/130/65.

I am just saying because if someone new read the sticky, it could be confusing for him/her.

It's on the first or second page of the thread.

the OP is right, pro and carb = 4 cal each, fat = 9 cal each... the % = % of calories from each source, not % of grams eaten

130g+130g+65g would be 520+520+585=1625 which is not 40/40/20 its closer to 31.5/31.5/37
160+160+35 = 640+640+315=1595 and is very close to 40/40/20

[Flatz]

So far I've managed to go from 242 lbs to 220 lbs in the past 7 weeks of weight training.
I've been hitting the gym 4 times a week with some treadmill thrown in a few times a week.
I wasn't watching what I was eating for the first month, but surprisingly still lost weight.
The past few weeks (after spending time on this site) I have been maintaining my calories at 2000.

My only complaint is that I don't really see much difference in my body after losing 22 lbs.
But my clothes are fitting a little better, so that's something I guess.
I gotta keep concentrating on the positives - weight is decreasing, and my weight training resistance is gradually increasing.

[sportyaccordy]

So far I've managed to go from 242 lbs to 220 lbs in the past 7 weeks of weight training.
I've been hitting the gym 4 times a week with some treadmill thrown in a few times a week.
I wasn't watching what I was eating for the first month, but surprisingly still lost weight.
The past few weeks (after spending time on this site) I have been maintaining my calories at 2000.

My only complaint is that I don't really see much difference in my body after losing 22 lbs.
But my clothes are fitting a little better, so that's something I guess.
I gotta keep concentrating on the positives - weight is decreasing, and my weight training resistance is gradually increasing.

When you are at a high body fat percentage, it will take time. Plus since you are constantly monitoring yourself, you won't see the dramatic changes someone else will. Keep at it and eventually you will see the big difference.

[Flatz]

^ That's what I keep telling myself.

I have proven that I am capable of losing weight, so that motivates me to keep working towards my goal.
I'm aiming for 190, and then I will reassess things and figure out where to go from there.
I am confident that I can turn myself around.
And I am willing to spend the time to do it.

[Insight]

Thanks mang. 3 dollars! MY avi is last year at 185 lbs 10 percent. I'm at 220 lbs 10% now. U mad?

lol. let's see pics of this 40 lbs of muscle gain in a year with zero fat gain plz. unless you're using anabolics, in which case don't bother.

edit: just saw your first post. you went from 160 to 220 in one year with zero fat gain. let's see pics of this 60 lbs of muscle with zero accompanying fat gain plz.

[daddysonn]

Thanks

[mickeylax311]

Can eating nearly the same thing at the same times hinder fat loss?

[thuska]

Can eating nearly the same thing at the same times hinder fat loss?

I would like to know this as well. Since I changed my lifestyle I've been eating mostly Subway (no dressings or anything), chicken, and tuna sandwiches. I make sure to eat veggies and fruit with meals, or as snacks when I'm hungry, and I don't eat before bed. Should I change up my food a bit, or is what I'm eating fine? All I seem to drink is water and maybe some juice now and then too.

I'm about 300lbs, pretty much just a big fat guy, been hitting 30 mins of cardio 5 days a week, with weights (arms/upper body) 3 days a week. I just started so I haven't seen many results, other than I can push myself further each day on the cardio.

Someone in this thread said cardio isn't needed to lose weight, which I find to be false for someone in my situation. Cardio is probably going to be my biggest weight loss factor, since I don't care to bulk up. I've also been hitting up about 100 situps a day so far.

Any tips for someone like me?

[Flatz]

^ The general consensus is to eat a caloric deficit.
Subway is fine if it fits within your allowed calories for the day.
Calculate how many calories you need to eat to lose weight steadily.
Then keep track of everything you are eating... I use FitDay.com

Cardio will burn some calories, and it's good for the heart... how can that be bad?
Building strength will help manage body fat.

Basically, eat well, and exercise... no real mystery there.

[nateinbuffalo]

Thuska, my highest weight was 305. At 5'6" I was really, really fat. I've been fat my whole adult life. I lost 30 lbs without changing my crappy diet biking 8 miles a day to/from work and 2 yrs after I stopped I only gained 15 back because of the muscle I got in my legs. This year I decided to change my diet and easily lost 30 lbs just gradually cutting back the calories and getting on the elliptical. I since have started weight training with all the usual equipment and added a couple miles of HIIT cardio on the treadmill afterward and have lost a total of 80 lbs from my highest weight. I still have a ways to go as far as my weightloss goals, but man it feels good to not have to hunt for clothes. My weightloss has slowed quite a bit but I have a goal and am working torwards it, even if I get discouraged at times, I'm making progress and slow progress is better then none. I find eating clean and getting enough protein while not taking in too many calories helps a lot. Find your BMR (you can find BMR calculators online) and subtract 500 from that. That should create enough of a calorie deficeit to start seeing results. It helps to log and track everything you put in your mouth...and excercise, excercise, exscercise. I workout 3-5 times a week, 45 min weight training followed by some HIIT on the treadmill or I hit the reflex bag a while. For me, the weight training is just as important as the cardio. More muscle = less fat.

[wrestling2091]

Does this mean that I have to start counting calories and protein and carbs.....
I really don't want to do that

[critterbug]

Does this mean that I have to start counting calories and protein and carbs.....
I really don't want to do that

Yes. It's not that hard if you use an online calorie tracker. After a week or so you'd probably have a good sense of how your meals come out and you may not need to do it religiously. You _could_ wing it, but why not know what you're putting in? It makes it hard to troubleshoot if you don't know.

[Flatz]

Does this mean that I have to start counting calories and protein and carbs.....
I really don't want to do that

Yes. It's not that hard if you use an online calorie tracker. After a week or so you'd probably have a good sense of how your meals come out and you may not need to do it religiously. You _could_ wing it, but why not know what you're putting in? It makes it hard to troubleshoot if you don't know.

Agreed.
I thought it would be too much trouble to keep track of such things.
But using FitDay.com makes it easy to do.
All you have to do is enter the food info, and it will let you know your protein, carb, fat ratio.
You'll quickly get an idea of what to eat to keep your percentages in line.
I found that recording my food has made me much more aware of what I eat, and how I used to over-eat.

[Akuma2004hc]

Just had about 2 cups of Cookie Dough Ice Cream

Went clean for 2 months before that....damn! Oh well..time to hit the gym harder tomorrow. Sucks when you cheat yourself though.

[Gbabbbyyy07]

ive always been active, going to the gym and what not, but for the past two months, ive been taking my whey protein like i regularly do, 48g/day, and ive also been taking these fat burning pills: lipo 6 for her. Ive been eating basically all healthy, i drink nothing but water, and i guess alcohol on the weekends count too, and i only eat stuff like cereal, fruits, salad, chicken, peanut butter, and maybe a granola bar and thats basically it. i count calories and all that, apple's got an app for that. i usually try to eat about 1300 cals a day, but i usually eat under that because i feel guilty when i eat. i go to the gym everyday and just run on the treadmill with a speed of 5.5 usually and hour a day, which is 5 miles, 600 calories. a couple weeks ago, i decided to push myself and see if i could do two hours, which is 10 miles 1,200 calories. and i did. so now i run 5 miles every other day, and 10 the other days. i used to do abs everyday, like 200 crunches/day, until i started doing ab ripper x and tony said to not do it everyday.. so now i do it on the days i run 5 miles. I dont really see much of a difference from before, Basically what i want to do is just burn fat so i could just like, look more defined, and lengthen muscle. I do nottttt want to gain muscle at all, either, playing basketball for years has given me enough. oh, and my focus is my legs/thighs :[, and abs would be #2. i am 5'4 and weigh 128 lbs.

[th3pwn3r]

lol. let's see pics of this 40 lbs of muscle gain in a year with zero fat gain plz. unless you're using anabolics, in which case don't bother.

edit: just saw your first post. you went from 160 to 220 in one year with zero fat gain. let's see pics of this 60 lbs of muscle with zero accompanying fat gain plz.

Come on mang, you know any bro who lifts weights and eats protein can gain a MINIMUM of 60lbs of muscle mass in a year, duh.