How to lose fat for Noobs

[Teflon_Don]

My face looks like it's going to take a while too...I don't know if it's different in women or not, but for once, I actually envy them!

They lose fat in their faces faster than males, right? If not, then perhaps I just got bad facial fat genetics.

The facial fat should come off as the rest of the fat comes off--slowly. Your face may be bloated as opposed to just plain fat. If you are really concerned about it, you can eliminate foods from your diet one by one and see if there is a connection between a specific food and the appearance of chub.

[Teflon_Don]

what is the best way for a beginner to start calorie counting ?

One...two...three...four...

Go to fitday.com or livestrong or mydaily plate and enter in the foods you want to eat. OR Write down what you eat and figure it out with a calculator. OR download the calorie king software. Or get one of the apps for your phone.

Make sure that you are accurate about your portion sizes. Its really annoying, but if you really want to know you should break out the scale and the measuring cups and spoons. If you don't weigh and measure stuff, then you aren't counting calories. Do this for a few weeks to a month until you are able to eyeball portion sizes.

[NorCALSpeed]

One...two...three...four...

Go to fitday.com or livestrong or mydaily plate and enter in the foods you want to eat. OR Write down what you eat and figure it out with a calculator. OR download the calorie king software. Or get one of the apps for your phone.

Make sure that you are accurate about your portion sizes. Its really annoying, but if you really want to know you should break out the scale and the measuring cups and spoons. If you don't weigh and measure stuff, then you aren't counting calories. Do this for a few weeks to a month until you are able to eyeball portion sizes.

Exactly. Portion size is really important. Theres about a 10oz difference between a normal serving and the serving I want on my plate. Measuring is annoying at first, but once you get used to it and learn what amount you need it doesn't take up any more time.

You might be surprised at how off a "ball park" serving is.

[illninofan21]

The facial fat should come off as the rest of the fat comes off--slowly. Your face may be bloated as opposed to just plain fat. If you are really concerned about it, you can eliminate foods from your diet one by one and see if there is a connection between a specific food and the appearance of chub.

I'm not too worried about it now...but I might be later on in May.

That said, I hear that foods high in sodium content tend to bloat you up pretty good. Any other ideas generally speaking (bearing in mind that it depends entirely on the individual)?

[armysoldier000]

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

that could be due to the fact that your body is replacing the fat with muscle at the same or equal rate. i seem to have that problem. i have a 6 day lift shcedule and TRY to fit cardio in three times a week. ive actually put on weight. but i also dont stick to a strict diet. im seeing size and strength increase, but no weight loss. im going to try to incorporate these rules into my plan and see what happens.

[evopatrick]

Hey guys - I have literally read every post in this forum over the course of a month or two (pathetic!). What a saga! I miss the Djinn days, but some of the new crowd like teflon_don make up for it.

Anyways - my background is that I'm a pseudo FFB meaning I gained weight during puberty and became obsessed with fitness and diet to control that. I never got over about 205 at my heaviest (6'1) but had no muscle mass to speak of. Started running religiously and later at college strength training.

It wasn't until the end of college that I learned the importance of diet when it comes to the cutting game, but I was still under the impression that you had to do loads of cardio to get super lean (needless to say I would burn out and stop losing)

Came upon this thread one day by accident and will never look back. I admit that I was very skeptical that this would work because although intuitively calories in calories out makes sense, I had never tried cutting without cardio and without restricting the TYPES of food that I eat.

Well let me just say - THANK YOU SO MUCH WAVE!!

This has been an eye opener. Started cutting mid february about 2 months ago and have lost 11 lbs so far without doing a lick of cardio, drinking wine almost every night, and having pasta weekly! Strength has not gone down and I think I have retained more muscle than I normally would have.

THANK YOU AGAIN!

[Teflon_Don]

Hey guys - I have literally read every post in this forum over the course of a month or two (pathetic!). What a saga! I miss the Djinn days, but some of the new crowd like teflon_don make up for it.

Anyways - my background is that I'm a pseudo FFB meaning I gained weight during puberty and became obsessed with fitness and diet to control that. I never got over about 205 at my heaviest (6'1) but had no muscle mass to speak of. Started running religiously and later at college strength training.

It wasn't until the end of college that I learned the importance of diet when it comes to the cutting game, but I was still under the impression that you had to do loads of cardio to get super lean (needless to say I would burn out and stop losing)

Came upon this thread one day by accident and will never look back. I admit that I was very skeptical that this would work because although intuitively calories in calories out makes sense, I had never tried cutting without cardio and without restricting the TYPES of food that I eat.

Well let me just say - THANK YOU SO MUCH WAVE!!

This has been an eye opener. Started cutting mid february about 2 months ago and have lost 11 lbs so far without doing a lick of cardio, drinking wine almost every night, and having pasta weekly! Strength has not gone down and I think I have retained more muscle than I normally would have.

THANK YOU AGAIN!

High-five! Keep up the good work! Thanks for the props.

[Teflon_Don]

That said, I hear that foods high in sodium content tend to bloat you up pretty good. Any other ideas generally speaking (bearing in mind that it depends entirely on the individual)?

If you think its the sodium, then monitor your sodium intake and adjust.

[evopatrick]

High-five! Keep up the good work! Thanks for the props.

Yea - I've been lurking long enough figured I'd send out some kudos.

I'm currently doing a 12 day PSMF as per Lyle's rapid fat loss program for ****s and giggles and because will be in Vegas next weekend. I'm sure some on here will agree (pwn3r), at 800 cals per day, going back to 1500 will be like a "buffet"

[th3pwn3r]

I'm not too worried about it now...but I might be later on in May.

That said, I hear that foods high in sodium content tend to bloat you up pretty good. Any other ideas generally speaking (bearing in mind that it depends entirely on the individual)?

I highly doubt it's the sodium that's an issue. I used to consume ridiculous amounts of it(over 6,000 mgs a day easily) and I personally NEVER(edited) noticed a "bloat" because of it. I did however notice that I was too fat at times from eating too much. The only times I've actually been bloated was because I was consuming far too many carbs and food in general.

Yea - I've been lurking long enough figured I'd send out some kudos.

I'm currently doing a 12 day PSMF as per Lyle's rapid fat loss program for ****s and giggles and because will be in Vegas next weekend. I'm sure some on here will agree (pwn3r), at 800 cals per day, going back to 1500 will be like a "buffet"

Ha, you may actually feel sick just because it seems like so much food after coming off. If you keep it "clean" you may have a hard time getting all those calories down at first. Congratulations with your progress so far.

[evopatrick]

I highly doubt it's the sodium that's an issue. I used to consume ridiculous amounts of it(over 6,000 mgs a day easily) and I personally noticed a "bloat" because of it. I did however notice that I was too fat at times from eating too much. The only times I've actually been bloated was because I was consuming far too many carbs and food in general.

I agree 100%. I use salty things (hot sauces, garlic salt, etc.) very liberally especially when I used to low-carb it and now on RFL. I have never noticed water retention except after a carb-up/cheat meal which had lots of carbs.

[th3pwn3r]

I agree 100%. I use salty things (hot sauces, garlic salt, etc.) very liberally especially when I used to low-carb it and now on RFL. I have never noticed water retention except after a carb-up/cheat meal which had lots of carbs.

I had to edit haha. But yea, when I consumed lotssss of sodium and kept calories where I wanted I always saw a drop on the scale and on a day to day basis but I did keep things VERY consistent as well.

[wave_length]

Hey guys - I have literally read every post in this forum over the course of a month or two (pathetic!). What a saga! I miss the Djinn days, but some of the new crowd like teflon_don make up for it.

Anyways - my background is that I'm a pseudo FFB meaning I gained weight during puberty and became obsessed with fitness and diet to control that. I never got over about 205 at my heaviest (6'1) but had no muscle mass to speak of. Started running religiously and later at college strength training.

It wasn't until the end of college that I learned the importance of diet when it comes to the cutting game, but I was still under the impression that you had to do loads of cardio to get super lean (needless to say I would burn out and stop losing)

Came upon this thread one day by accident and will never look back. I admit that I was very skeptical that this would work because although intuitively calories in calories out makes sense, I had never tried cutting without cardio and without restricting the TYPES of food that I eat.

Well let me just say - THANK YOU SO MUCH WAVE!!

This has been an eye opener. Started cutting mid february about 2 months ago and have lost 11 lbs so far without doing a lick of cardio, drinking wine almost every night, and having pasta weekly! Strength has not gone down and I think I have retained more muscle than I normally would have.

THANK YOU AGAIN!

Thanks man, very much appreciated.

[Teflon_Don]

Ha, you may actually feel sick just because it seems like so much food after coming off. If you keep it "clean" you may have a hard time getting all those calories down at first. Congratulations with your progress so far.

Srs? Sick b/c you went from 800-1500kcals? I've gone from PSMF calorie levels one day to 4000+ the next (UD2.0 refeed), but that didn't make me feel sick--it made me feel awesome.

[evopatrick]

Srs? Sick b/c you went from 800-1500kcals? I've gone from PSMF calorie levels one day to 4000+ the next (UD2.0 refeed), but that didn't make me feel sick--it made me feel awesome.

I haven't read UD2.0 does he have you alternating PSMF with refeed days?

[Teflon_Don]

I haven't read UD2.0 does he have you alternating PSMF with refeed days?

No. Thats more like PSMF with EOD refeeds. UD2.0 is an integrated diet and training protocol.

[evopatrick]

No. Thats more like PSMF with EOD refeeds. UD2.0 is an integrated diet and training protocol.

Ahhh wasn't sure what you were alluding to with PSMF with refeeds UD2.0 style.

I am strill trying to figure out how I want to transition out of PSMF after 2 weeks into 1500 kcals/day roughly. I was losing nicely at 1500-1750 (1-2 lbs per week).

Maybe someone can chime in regarding transitioning out. Should I do it gradually - maybe one week at 1200 and then go up to 1500 or just go to 1500 and judge from there.

[Teflon_Don]

Ahhh wasn't sure what you were alluding to with PSMF with refeeds UD2.0 style.

I am strill trying to figure out how I want to transition out of PSMF after 2 weeks into 1500 kcals/day roughly. I was losing nicely at 1500-1750 (1-2 lbs per week).

Maybe someone can chime in regarding transitioning out. Should I do it gradually - maybe one week at 1200 and then go up to 1500 or just go to 1500 and judge from there.

hi-carb, LOW fat, same protein refeed. followed by eating at maintenance for two weeks.

[evopatrick]

hi-carb, LOW fat, same protein refeed. followed by eating at maintenance for two weeks.

Yeah Lyle gives that as one option in RFL but he also says you can return to dieting - my original plan was to do 2 day refeed followed by a return to 1500.

I posted the question in the RLF forums and didn't really get a response, but was curious if the 2 week maintenence phase would be recommended from a metabolic standpoint or if a refeed is adequate.

[Teflon_Don]

Yeah Lyle gives that as one option in RFL but he also says you can return to dieting - my original plan was to do 2 day refeed followed by a return to 1500.

I posted the question in the RLF forums and didn't really get a response, but was curious if the 2 week maintenence phase would be recommended from a metabolic standpoint or if a refeed is adequate.

Are you cat 1, 2, or 3?

[evopatrick]

Are you cat 1, 2, or 3?

Cat 1

[Teflon_Don]

Cat 1

refeed then 2weeks maintenance.

[evopatrick]

refeed then 2weeks maintenance.

Thanks - that is what I shall do then. Followed by a return to defecit.

What exactly is the reasoning behind the 2 weeks maintenance? Just to get hormone levels back to normal?

[Teflon_Don]

Thanks - that is what I shall do then. Followed by a return to defecit.

What exactly is the reasoning behind the 2 weeks maintenance? Just to get hormone levels back to normal?

that and to give you a mental break.

[evopatrick]

that and to give you a mental break.

Thanks again for all the help. Last question I promise - when calculating maintenance - should I return to previous caloric maintenance or should I assume some metabolic slowdown and maybe deduct 250 off that.

[Teflon_Don]

Thanks again for all the help. Last question I promise - when calculating maintenance - should I return to previous caloric maintenance or should I assume some metabolic slowdown and maybe deduct 250 off that.

just use your body weight x 14, and then adjust up or down as necessary.

[th3pwn3r]

Srs? Sick b/c you went from 800-1500kcals? I've gone from PSMF calorie levels one day to 4000+ the next (UD2.0 refeed), but that didn't make me feel sick--it made me feel awesome.

I just felt sick to my stomach from probably stretching it out, it was tough getting all the food down basically. All the broccoli doesn't help with that feeling =/

[Insight]

wait, are you saying that RFL is 2 weeks of PSMF and then 2 weeks of maintenance?

or is it just xxx weeks of PSMF with intermittent refeeds and then 2 weeks at maintenance when you're finally done?

[evopatrick]

wait, are you saying that RFL is 2 weeks of PSMF and then 2 weeks of maintenance?

or is it just xxx weeks of PSMF with intermittent refeeds and then 2 weeks at maintenance when you're finally done?

Depends on what category of RFL you are in. Lyle basically breaks it down into 3 groups, Cat 1, Cat 2 and Cat 3 based on how fat you are.

If you are in Cat 3 you can stay in RFL for quite a long time.

Cat 2 and Cat 3 both can be in PSMF for over 2 weeks but there are periodic refeeds for those two groups. Cat 1 you are in PSMF for 2 weeks tops (12 days) and then you do a 2 day refeed leading into maintenance. After 2 weeks of maintenance, from what I gather, you can resume moderate dieting.

[Insight]

Depends on what category of RFL you are in. Lyle basically breaks it down into 3 groups, Cat 1, Cat 2 and Cat 3 based on how fat you are.

If you are in Cat 3 you can stay in RFL for quite a long time.

Cat 2 and Cat 3 both can be in PSMF for over 2 weeks but there are periodic refeeds for those two groups. Cat 1 you are in PSMF for 2 weeks tops (12 days) and then you do a 2 day refeed leading into maintenance. After 2 weeks of maintenance, from what I gather, you can resume moderate dieting.

what's the point of it for cat 1 people then? That basically takes up a month of time. you could get the same results by just doing a 500-750 cal deficit for that month