How to lose fat for Noobs - Part II

[Gayadeen04]

I was thinking the same thing.

[liftinfaith]

Is it relevant to fat loss efforts (not health) if I take cutting calories to the extreme IF I follow 1g of protein/pound of lean body mass?

TIA! This is the best thread I've ever seen on fat loss!

[XLucettaX]

thanks! It's well written, simple and easy to understand.
^_^

[Dv6660]

I have been reading the forum here for quite some time now, but this is my first time posting. I am 35 years old 5'6 and 240 lbs. I have a high percent of b/f most of which is around my midsection. I eat 1800-2000 kcals a day with 180g protein, and under 100g carbs. I lift three days a week to failure, and do steady state cardio fro 20 min after lifting, and for 60 min on non lift days. with Sunday being a rest day. I have been doing this for 7 weeks now and have only dropped about 15 lbs. A little back-story...Last year I lost 85 lbs. and was in the best shape of my life, when a hernia while doing squats in the gym laid me up for about a month and i just let myself go, and gained back 50 lbs. Here is my frustration. The first time I lost the weight, It came off very quickly. (sometimes 5-10 lbs. a week) Now I am working harder, and watching my calories more more intently and I only dropped 15 lbs. in 7 weeks. What am I doing wrong????? I really want to pursue a career as a personal trainer, but nobody wants a trainer with a big hanging gut, back fat, and Tits. PLEASE HELP ME!!!!

[heartimpelled]

thanks for all posting this information is very important for my and help full

[Sharma27]

Thanks for this great post. Fat lose has always been an issue for me while growing up. I am 25 years old and I have started to workout/train seriously now. This is my first post and I think this won't be my last from now on. I have found this forum very helpful. I have always struggled with weight problems due to my eating habits, lack of knowledge about food and exercise. It's been 6 weeks and I am going to the gym continuously. I am very motivated and have started reading about weight training and diet. It would be really great If people here, who know more than me can advice me.

My weight: My current weight is 194 lbs. In 5-6 weeks I have lost 13 lbs (I am not from U.S so counting mass in kg is easy for me, I was 94kg and now I am 88kg).

My Height: 5 feet 10 inches.

My Goal: To lose body fat and gain lean muscle. Get muscular!

I work out 6 days a week. Some people will say this is a lot but I find it fine. I will start working out 5 days a week when I University will start. I am eating 200 grams of protein a day and no more than 200 grams of carbohydrate. I have recently bought a kitchen scale. I have also started to write everything down which is really good as I can track everything.
My Workout is like this:
Monday: Chest and triceps followed by (15 mins of cardio)
Tuesday: Back and Biceps followed by (15 mins of cardio)
Wednesday: Shoulder and forearms followed by (15 mins cardio)
Thursday: Legs
Friday: Chest and Triceps followed by abs
Saturday: Back and Biceps followed by abs.
Sunday: Rest!

I know some people will say this is a lot and I am overtraining. I am very motivated and look forward to go to the gym. I am seeing results and I am happy but I would like to improve this schedule to get optimum results.

Supplements I am using:
Optimum Nutrition 100 whey Banana!
BSN AminoX
L-carnitine 3grams
Optimum Nutrition Opti-men multivitamin

Hope to get good advice from people who know about things.
Thanks.

Note: I will soon update my profile and also post pictures in a different thread. I am planing to make a journal. Posting photos and progress.
Thanks for reading.
Cheers!

[phoenixr2]

What are you bumping, this thread is a sticky.

[laguna80]

Feel it's safe to post here now. I've lost about 8 pounds doing this the past month. I haven't kept strictly to the diet as I find it's REALLY hard to eat so many grams of protein in a day, even when I have 2 50g whey shakes a day. But things are going smoothly so far. I'm eating cleaner for sure and have cut out a lot of calorie dense foods. I started out just running 3-4 days a week/up to 12 miles per week, but now I've gotten back into the gym, so that I can keep my strength up and boost my metabolism. I'll keep checking in periodically. Need to lose about another 40 pounds til I reach my goal weight of 190. Good luck everybody!

[ImCT]

Long time lurker, first time poster. Started reading Part 1, and learned a ton. Not a noob to lifting, but always thought it was way more complicated than it was....this really puts it into perspective.

Thanks everyone...

[weightsloveme]

When I'm hungry before bed or a few hours before bed and I have the urge to pig out I chew on a japones chili peppers. They're hot, they burn, and they overload my taste buds. I usually end up drinking a glass of water and that hunger urge is done.

[nidmoass]

Bookmarked, thanks.

[rkourworks]

I also think that.all process are so much effective to lose fat.

[weightsloveme]

Another thing I do that actually works (when I want to eat before before) is brush my teeth. It sounds silly but it works.

[gbrayton]

Great read. Straightforward and to the point. Thanks!

[Randell2431]

I really think L/MISS cardio prompts fat burning (as opposed to fat burning and catabolism) more than equivalent calorie cutting. I have no proof of this beyond uncontrolled personal experiments and broscience though .

Right now I'm in a bulk & keeping trim w/cardio... I'm finding that longer cardio sessions are prompting fat loss w/o affecting strength. I'm gonna incorporate 2 long cardio sessions (~1-2 hours/session) each week and see if I'm able to burn fat + continue to gain in a caloric surplus. I feel like there is something there.

OCT 2, 2014
Im a 17 yrs old boy. I want to take muscle pharm's shred matrix. How many dosages should I take?

[Randell2431]

OCT 2, 2014
Im a 17 yrs old boy. I want to take muscle pharm's shred matrix. How many dosages should I take?

[ImCT]

When I'm hungry before bed or a few hours before bed and I have the urge to pig out I chew on a japones chili peppers. They're hot, they burn, and they overload my taste buds. I usually end up drinking a glass of water and that hunger urge is done.

You could actually just skip the peppers and go right to the water for the same effect!

[ImCT]

OCT 2, 2014
Im a 17 yrs old boy. I want to take muscle pharm's shred matrix. How many dosages should I take?

I would recommend just hitting the protein and weights hard at your age and you WILL grow! No need for all the supplements when you have natural test working for you at your age.

If you feel you must, hit up the Supplements section on the main board and read up!

[weightsloveme]

You could actually just skip the peppers and go right to the water for the same effect!

For me I typically need to drink water until I'm super full. And if I do that I will wake up a few times to piss which is a pain. And I like that peppers can raise metabolism so I switch it up to keep things fun.

[Squirly25]

Hey guys,
Great thread you have going here 
I'm trying to help my partner drop 15 to 20 pounds in 8 weeks, I have her currently eating 1500 calories to lose weight, my question is if some days she only gets in say for example 1200, or 1400 but still hits her protein goal of 120 grams will she be achieving her goals or does she have to hit 1500?
She is 26, 5 foot 6 and 176 pounds.

Also would a circuit training style full body workout work 3 times a week, according to rule 1?

[Squirly25]

Is this thread still relevant? If so, why the lack of help when people are asking for it?

Sorry to be a pain, it would just be nice to have an answer

[EZMickey]

You only have to follow three simple rules:

- Eat 1g protein / lb lean body mass.

Could someone provide an explanation of what this means?

[iDrive]

Hey guys,
Great thread you have going here 
I'm trying to help my partner drop 15 to 20 pounds in 8 weeks, I have her currently eating 1500 calories to lose weight, my question is if some days she only gets in say for example 1200, or 1400 but still hits her protein goal of 120 grams will she be achieving her goals or does she have to hit 1500?

\

Less is fine.

Also would a circuit training style full body workout work 3 times a week, according to rule 1?

Yes.

Is this thread still relevant?

Yes.

If so, why the lack of help when people are asking for it?

Your questions has literally been answered hundreds of times over hundreds of pages. Selecting a random page would more than likely net you your answers in seconds, so why the lack of effort to do a bit of research?

Could someone provide an explanation of what this means?

1) Weigh yourself
2) Calculate your Fat Mass
3) Subtract Fat Mass from Total Weight
4) That is your LBM, eat that many calories from protein per day

Total Body Weight - Fat Mass = Lean Body Mass
Ex: 200lbs @ 20% Body Fat = (200) * (0.2) = 40lbs LBM
200lbs - 40lbs = 160lbs

160lbs = 160g

Add up all of the protein you eat in a day and it should come close to 160g

[annwinston]

Great advise..im working on it..hopefully will get great news!

[annwinston]

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[annwinston]

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[Edgysparta]

Hey, I had lost 110 lbs last year and had recently started working out, I am working out 6 days a week and the problem I had in my bind is body fat percentage I know we see abs when we get around 8-9% bodyfat but I couldn't guess at what body fat % am I at? Could you please help me out? By looking at my pro pic.

[paintrain55]

Instead of working out just 3 days a week, would it help if I workout 5 days a week

[CarlsonGee]

I have been reading the forum here for quite some time now, but this is my first time posting. I am 35 years old 5'6 and 240 lbs. I have a high percent of b/f most of which is around my midsection. I eat 1800-2000 kcals a day with 180g protein, and under 100g carbs. I lift three days a week to failure, and do steady state cardio fro 20 min after lifting, and for 60 min on non lift days. with Sunday being a rest day. I have been doing this for 7 weeks now and have only dropped about 15 lbs. A little back-story...Last year I lost 85 lbs. and was in the best shape of my life, when a hernia while doing squats in the gym laid me up for about a month and i just let myself go, and gained back 50 lbs. Here is my frustration. The first time I lost the weight, It came off very quickly. (sometimes 5-10 lbs. a week) Now I am working harder, and watching my calories more more intently and I only dropped 15 lbs. in 7 weeks. What am I doing wrong????? I really want to pursue a career as a personal trainer, but nobody wants a trainer with a big hanging gut, back fat, and Tits. PLEASE HELP ME!!!!

As you are now 100 lbs lighter than you were before, your calorie requirements to meet a deficit are even smaller. That means you need to keep reducing your calories.

So reduce your calories to loose 1-2 lbs a week.
Eat 1 gram of protein per lb lean body mass
Keep up the weights and cardio.

[CarlsonGee]

Is it relevant to fat loss efforts (not health) if I take cutting calories to the extreme IF I follow 1g of protein/pound of lean body mass?

TIA! This is the best thread I've ever seen on fat loss!

Cutting calories to extreme and body weight reductions faster than 1-2 lb a week can result in a loss of muscle and muscle sparing.

Do not loose more that 1-2 lbs a week to avoid catabolism muscle loss.