How to lose fat for Noobs - Part II

[vlad11]

Hey guys,

I googled for foods with high protein and apparently some Soy products have 50g-ish of protein and 300-ish Kcals per net 100grams (This seems a lot to me). Is this information wrong/misleading ? Or is Soy a great protein source for this program and getting your daily protein requirements in (along with eggs, chicken , steak, protein powder etc)?

Thanks and feel free to post "your favorite protein sources" !

[dublinbody]

hi guys i really need help in my macros i managed to hit my protein and my carbs ! it's just i havent managed to use up all my calories and i still have like half of my fats to use up what will i do ? is it good that i didnt use up my calories and fats please help thanks in advanced

[Vaylor]

hi guys i really need help in my macros i managed to hit my protein and my carbs ! it's just i havent managed to use up all my calories and i still have like half of my fats to use up what will i do ? is it good that i didnt use up my calories and fats please help thanks in advanced

Use the rest of your calories to fill up your fats.

[Vaylor]

Hey guys,

I googled for foods with high protein and apparently some Soy products have 50g-ish of protein and 300-ish Kcals per net 100grams (This seems a lot to me). Is this information wrong/misleading ? Or is Soy a great protein source for this program and getting your daily protein requirements in (along with eggs, chicken , steak, protein powder etc)?

Thanks and feel free to post "your favorite protein sources" !

Any protein source is fine.

[FBrown89]

Stay on it until you stop seeing progress. You could probably take 2500cals all the way down to 200lbs.

Good to know. Thanks for the input!

[NeedThis]

Just over 1 month down and 16 pounds dropped. Pretty loose week however, need to tighten the ship a little moving forward

[vlad11]

Hey guys!

I'm in a dilemma. Up until this week i was losing like 2.6-2.8 lbs per week ( Since January 1st ) . This week i was -0 lbs on the dot.

Thing is, in the first weeks i wasn't really monitoring the protein intake (was eating about 800Kcals under maintenance and working out after a BB program 3-4 times a week, and eating clean foods , trying to get as much protein in). Last week I decided to eat/monitor more protein as the OP suggests so I went and bought this Protein Powder. (130 Kcals per scoop and 25g protein; I asked for Gold Standard Whey, they didn't have it ,and the guy told me this is the best seller in US?) Nothing else changed, I workout the same, I am well under maintenance calorie-wise, so it must be the whey protein I assume. ( I usually take 50g on the workouts day for 260Kcals so it's not anything extraordinary)

Should i give it one more week and take it from there? Should i cut the whey and see how it goes? Really appreciate it !

[Vaylor]

Hey guys!

I'm in a dilemma. Up until this week i was losing like 2.6-2.8 lbs per week ( Since January 1st ) . This week i was -0 lbs on the dot.

Thing is, in the first weeks i wasn't really monitoring the protein intake (was eating about 800Kcals under maintenance and working out after a BB program 3-4 times a week, and eating clean foods , trying to get as much protein in). Last week I decided to eat/monitor more protein as the OP suggests so I went and bought this Protein Powder. (130 Kcals per scoop and 25g protein; I asked for Gold Standard Whey, they didn't have it ,and the guy told me this is the best seller in US?) Nothing else changed, I workout the same, I am well under maintenance calorie-wise, so it must be the whey protein I assume. ( I usually take 50g on the workouts day for 260Kcals so it's not anything extraordinary)

Should i give it one more week and take it from there? Should i cut the whey and see how it goes? Really appreciate it !

http://www.bodyrecomposition.com/fat...uishy-fat.html

I would wait 3 more weeks.

[prowheelie92]

great info on this page

[jon555]

Down 12 pounds since new years. I know that isn't that great compared to some of the progress made on here. Honestly, it is my first successful cut ever. Cheers.

[Harry815]

I have a question:

For Pizza Nova they say:
A cheese slice has 180 calories.
pepperoni slice has 200 calories.
Veggie slice has 190 calories.

Is it just me or do these figures seem to good to be true?

Here's the link: http://www.pizzanova.com/nutrition/n...onalguide.html

Pizza just seems like it would naturally be a high caloric food, no?

[vlad11]

Hey guys!

I'm in a dilemma. Up until this week i was losing like 2.6-2.8 lbs per week ( Since January 1st ) . This week i was -0 lbs on the dot.

Thing is, in the first weeks i wasn't really monitoring the protein intake (was eating about 800Kcals under maintenance and working out after a BB program 3-4 times a week, and eating clean foods , trying to get as much protein in). Last week I decided to eat/monitor more protein as the OP suggests so I went and bought this Protein Powder. (130 Kcals per scoop and 25g protein; I asked for Gold Standard Whey, they didn't have it ,and the guy told me this is the best seller in US?) Nothing else changed, I workout the same, I am well under maintenance calorie-wise, so it must be the whey protein I assume. ( I usually take 50g on the workouts day for 260Kcals so it's not anything extraordinary)

Should i give it one more week and take it from there? Should i cut the whey and see how it goes? Really appreciate it !

Lol. I actually gained some weight now.. What is going on? Have any of you guys suddenly stalled/put on weight with no modifications in diet/workouts?

I am gonna stick with the program since i feel better than ever, but it confuses the hell out of me (lose 2.5 pounds, lose 2.8 pounds, lose 2.5 pounds, lose 2.8 pounds, gain 1.2 pounds? ).

[Vaylor]

Lol. I actually gained some weight now.. What is going on? Have any of you guys suddenly stalled/put on weight with no modifications in diet/workouts?

I am gonna stick with the program since i feel better than ever, but it confuses the hell out of me (lose 2.5 pounds, lose 2.8 pounds, lose 2.5 pounds, lose 2.8 pounds, gain 1.2 pounds? ).

Yup that is exactly the way fat loss is:

http://www.bodyrecomposition.com/fat...uishy-fat.html

[Vaylor]

I have a question:

For Pizza Nova they say:
A cheese slice has 180 calories.
pepperoni slice has 200 calories.
Veggie slice has 190 calories.

Is it just me or do these figures seem to good to be true?

Here's the link: http://www.pizzanova.com/nutrition/n...onalguide.html

Pizza just seems like it would naturally be a high caloric food, no?

Nope pizza is one of the most easily misunderstood foods by the general public.

[vlad11]

Nope pizza is one of the most easily misunderstood foods by the general public.

Why you people no understand me?

[Harry815]

Could you believe 10 oreos have more calories than 2 slices of pizza?

[Vaylor]

Could you believe 10 oreos have more calories than 2 slices of pizza?

Counting calories has been an amusing revelation for me as well.

[wendel34]

Been using lose it for android app.

recomends 2244calories a day letting me lose 2lbs a week

When i work out and lets say i burn 600 calories, it now said i can consume 2844 calories for that day?

do i eat the extra colories or do i not eat them

I started the www.bodybuilding.com/6weekshred program.

[Vaylor]

Been using lose it for android app.

recomends 2244calories a day letting me lose 2lbs a week

When i work out and lets say i burn 600 calories, it now said i can consume 2844 calories for that day?

do i eat the extra colories or do i not eat them

I started the www.bodybuilding.com/6weekshred program.

I would strongly recommend never eating the extra calories. Accurately measuring the calories burned from exercise is very difficult. You would be better off just using them as a bonus to your deficit.

[wendel34]

I would strongly recommend never eating the extra calories. Accurately measuring the calories burned from exercise is very difficult. You would be better off just using them as a bonus to your deficit.

Bonus?

Sorry,,,,,lifted weights for the longest....just never dieted. Now that i am 40, i am gaining allot easier.

[Vaylor]

Bonus?

Sorry,,,,,lifted weights for the longest....just never dieted. Now that i am 40, i am gaining allot easier.

I meant an addition to your deficit.

[Complex89]

I didn't see anything about re-feeding. What do you guys think of that? Long story short, it's suppose to give your metabolism a boost so it'll start burning calories again after dieting for so long caused it to slow down and hold on to fat.

[NKopeles6]

Okay, honestly i have 34 days until my school spring break trip, and i was just wondering if someone could help me out with my last 5 week cut.
im trying to go for a 10lb lose and more if possible. I am 18 years old, i weigh 192lb i am 6'2 and im pretty sure my body fat is around 12-13% because i can see my six pack theres just some fat still there.

i workout mon,wed,fri i do full body workouts heavy those days.
on tues,thurs,sat,sun i do insanity after school, and cardio at my gym at night such as stairs for 20min then sauna for 15min and ill swim like 8 laps in the pool and go home.

i was curious if this is good enough workout wise to get my goal. Now diet wise here is what ive been eating the last three days.

morning before school - oatmeal, with 2 servings of special k original cereal and i also take "testogen XR" every morning just started it.

2nd hour - zone protein bar with alot of water.

lunch - home made chicken salad just lettuce and skinless chicken breast with red wine vingerate sauce.

after school - apple, oatmeal, and pre workout "cardio cuts"

after workout around 5-530, chicken 3 egg whites and 1 egg yolk, and 1 whole grain toast, and protein shake after my workout.
(total is 2000calories, 50g fats, 150g carbs, and 200g protein"


after that i don't eat until the next morning.
any help is much appreciated. Thanks.

[Vaylor]

I didn't see anything about re-feeding. What do you guys think of that? Long story short, it's suppose to give your metabolism a boost so it'll start burning calories again after dieting for so long caused it to slow down and hold on to fat.

I have weekly heavy carb refeeds. I am not sure if it has any actual physical benefit, but it is nice to have a day where I can "relax" from my diet.

[Vaylor]

Okay, honestly i have 34 days until my school spring break trip, and i was just wondering if someone could help me out with my last 5 week cut.
im trying to go for a 10lb lose and more if possible. I am 18 years old, i weigh 192lb i am 6'2 and im pretty sure my body fat is around 12-13% because i can see my six pack theres just some fat still there.

i workout mon,wed,fri i do full body workouts heavy those days.
on tues,thurs,sat,sun i do insanity after school, and cardio at my gym at night such as stairs for 20min then sauna for 15min and ill swim like 8 laps in the pool and go home.

i was curious if this is good enough workout wise to get my goal. Now diet wise here is what ive been eating the last three days.

morning before school - oatmeal, with 2 servings of special k original cereal and i also take "testogen XR" every morning just started it.

2nd hour - zone protein bar with alot of water.

lunch - home made chicken salad just lettuce and skinless chicken breast with red wine vingerate sauce.

after school - apple, oatmeal, and pre workout "cardio cuts"

after workout around 5-530, chicken 3 egg whites and 1 egg yolk, and 1 whole grain toast, and protein shake after my workout.
(total is 2000calories, 50g fats, 150g carbs, and 200g protein"


after that i don't eat until the next morning.
any help is much appreciated. Thanks.

I would recommend raising the fats and lowering the cardio:

http://www.bodyrecomposition.com/fat...-followup.html
http://www.bodyrecomposition.com/fat...-fat-loss.html

[iDrive]

Vaylor is crushing the building right now!

[Complex89]

I have weekly heavy carb refeeds. I am not sure if it has any actual physical benefit, but it is nice to have a day where I can "relax" from my diet.

Cool. I never actually did a refeed myself yet. I intend on starting tomorrow or sometime this weekend since I've stalled on my weight lost for a while and I don't want to decrease my calories any further.
By how much do you increase your calorie intake on your refeed day? I'm aiming to to double my carb amount to about 300 or maybe a little higher.

[pyaarawala]

Hey, I just started cutting last week and been eating 2300 calories, and my weight stayed exactly the same. I know one week is too short to change anything, but I can't imagine 2300 being my maintenance, because even at 2300 calories I can't really eat to my heart's content. And if 2300 is my maintenance, then I'd need to eat around 1800-2000 to start losing weight.

My questions are:
1) Is 2300 calories too high for my height/weight? BF I believe to be about 20%.

2) If my weight stayed the same and it means that 2300 is my maintenance, should I go down to 2000 calories for this week?

3) I heard somewhere we should consume 1.1 g/lb BW protein when on a cut, and 0.8g/lb BW when bulking. But this guide says otherwise, which one's right? If I only need 1g/lb LBW, and my fat is around 20%, I'd only need ~143g of protein/daily, and this would leave a lot more room for me to get in some tasty carbs/fat foods instead of drinking more whey protein. But I'm also a bit afraid of losing muscle.

4) I've been bulking on SS for 7 months before this cut, and decided to continue SS for the cut, but I was thinking of doing one of the programs on the Vertical Jump Bible to help improve my vertical on my cut. And when I'm done cutting and with the vertical program, I'll resume SS on a bulk. My question is, if I cut on the vertical program which is 2x/week, mostly plyometrics and leg work, plus 1 day for me to workout every other muscle group, is this detrimental towards my LBM? My goal is to be able to dunk, and have the body of a bodybuilder.

Sorry for the long post, there's just a million things going through my head.

[iDrive]

My questions are:
1) Is 2300 calories too high for my height/weight? BF I believe to be about 20%.

Your maintenance is probably close to 2500-2700 based on your weight

2) If my weight stayed the same and it means that 2300 is my maintenance, should I go down to 2000 calories for this week?

You started off your post saying... "I know one week is too short to change anything" ... so don't change anything. Keep calm and diet on.

3) I heard somewhere we should consume 1.1 g/lb BW protein when on a cut, and 0.8g/lb BW when bulking. But this guide says otherwise, which one's right? If I only need 1g/lb LBW, and my fat is around 20%, I'd only need ~143g of protein/daily, and this would leave a lot more room for me to get in some tasty carbs/fat foods instead of drinking more whey protein. But I'm also a bit afraid of losing muscle.

1) This guide is right. There are 2 threads and hundreds of pages saying so (anecdotal evidence ftw)
2) You're literally splitting hairs between a 30% variance in protein intake.... stop stressing. Eat a lot of protein.
3) You don't need to drink protein
4) Muscle loss is overhyped on these boards.. follow the 3 rules and you won't lose muscle.

4) I've been bulking on SS for 7 months before this cut, and decided to continue SS for the cut, but I was thinking of doing one of the programs on the Vertical Jump Bible to help improve my vertical on my cut. And when I'm done cutting and with the vertical program, I'll resume SS on a bulk. My question is, if I cut on the vertical program which is 2x/week, mostly plyometrics and leg work, plus 1 day for me to workout every other muscle group, is this detrimental towards my LBM? My goal is to be able to dunk, and have the body of a bodybuilder.

See 4) above. You're not going to lose muscle as long as you train 3 times a week.

If you want to dunk train like a basketball player, if you want to look like a bodybuilder then train like a bodybuilder, if you want both then you'll need to combine the 2.

[pyaarawala]

^^Thanks for the help! All the advice really helped out, especially the last one. Turns out the VJB has a plyometrics only program which consists of 2x/week, so I'll probably add an extra gym day for one of those days, and squeeze the other day into my light day of lifting on SS. Don't think I can handle maximal lifts and then plyos afterwards. I just hope I can see some gains on my vertical even while cutting.