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Thread: How to lose fat for Noobs
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11-15-2010, 09:25 AM #10261RIP mainsqueeze530
"Rustle your opponents jimmies from afar." - Sun Tzu, The Art of War
Mods - I don't have multiple accounts, asked for old accounts be banned, never had two open at one time.
Misc - you don't have to rep me back lol, in return no rep begging pls tx
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11-15-2010, 10:10 AM #10262
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11-15-2010, 10:21 AM #10263
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11-15-2010, 11:57 AM #10264
- Join Date: Jan 2010
- Location: Toronto, *, Canada
- Age: 34
- Posts: 1,669
- Rep Power: 680
My belly has for sure put on a tiny bit of fat, i could feel it when i slide my hands down my abs, rolls form, and I never had that before.
If I go back 3-400 cals, then Id be eating below 'maintenance'. I honestly think the number of calories I was told by some sites as my maintenance number was wrong.
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11-15-2010, 02:25 PM #10265
like iDrive was saying, this could just be water weight though (being bloated). when I had my carbup this weekend, I looked like I gained like 10 lbs all at my core and then now I look pretty much back to normal. did you increase your sodium intake at all when adding more calories? try to drink a lot more water to flush more out.
My weightloss / body composition guide:
https://docs.google.com/document/d/1d4mKi51EUUWQOUKz43QtAHrL8KUtwB9P-idTay597oc/pub
8/26/12-5/4/13 cut in my bodyspace
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11-15-2010, 02:52 PM #10266
- Join Date: May 2009
- Location: United Kingdom (Great Britain)
- Age: 39
- Posts: 887
- Rep Power: 597
Been following this plan and weight is going down, I've lost an average of 1.6lb the last 4 four weeks ( and back in September I was 190lbs, now I'm 174.5lbs)
However caliper measurements haven't changed in those last 4 weeks, and I can't see any difference in photos.I
I'm on about 1700 -1800cals and 1g protein/ lb LBM. I'm also using dailyburn to track everything so it should be accurate.
Strength is increased slightly so I dont think I've lost muscle.
Any ideas whats going on? Should I just continue with what I'm doing?Last edited by mh1985; 11-15-2010 at 03:00 PM.
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11-15-2010, 03:16 PM #10267
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11-15-2010, 03:17 PM #10268
post pictures so others can judge your progress (sometimes you're unable to tell since you're so focused on your stubborn areas) and some of the loss could be from water yet again some water weight gains could be covering your losses making it hard to tell... either way 4 weeks isn't the longest so you won't notice a huge change so I'd say post up the pictures
My weightloss / body composition guide:
https://docs.google.com/document/d/1d4mKi51EUUWQOUKz43QtAHrL8KUtwB9P-idTay597oc/pub
8/26/12-5/4/13 cut in my bodyspace
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11-15-2010, 08:50 PM #10269
- Join Date: Jan 2009
- Location: United States
- Age: 36
- Posts: 2,798
- Rep Power: 4970
Every 'calculation' you could use will still be an estimate of your maintenance. I bet whatever you think is your maintenance isn't really your maintenance if you're gaining fat.
Calipers suck unless you have someone else doing multi-point tests and even then that person needs to know what they're doing. If you're losing weight thats a good sign, there's a sweet spot in BF% where you don't really see too much visual progress.You don't try to build a wall.
You don't set out to build a wall.
You don't say, "I'm going to build the biggest, baddest, greatest wall that's ever been built!".
You don't start there.
You say, "I'm going to lay this brick as perfectly as a brick can be laid.".
You do that every single day, and soon you'll have a wall.
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11-15-2010, 09:54 PM #10270
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11-16-2010, 10:19 AM #10271
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11-16-2010, 03:54 PM #10272My weightloss / body composition guide:
https://docs.google.com/document/d/1d4mKi51EUUWQOUKz43QtAHrL8KUtwB9P-idTay597oc/pub
8/26/12-5/4/13 cut in my bodyspace
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11-16-2010, 05:44 PM #10273
- Join Date: Jan 2009
- Location: United States
- Age: 36
- Posts: 2,798
- Rep Power: 4970
Like I said it's all just an estimation so you need to TRY out different levels until you find your sweet spot.
However I know a lot of people REALLY like numbers so just use this
http://www.bodyrecomposition.com/fat...ic-intake.htmlYou don't try to build a wall.
You don't set out to build a wall.
You don't say, "I'm going to build the biggest, baddest, greatest wall that's ever been built!".
You don't start there.
You say, "I'm going to lay this brick as perfectly as a brick can be laid.".
You do that every single day, and soon you'll have a wall.
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11-17-2010, 08:13 PM #10274
Wave_length:I think to the guide that you wrote, you should also add that people should maintain a quota of ~.4-.5g fat / lb. Emma highlights it here:
http://forum.bodybuilding.com/showth...hp?t=121703981
and if you don't wanna open it:
Only saying because out of all of the "rate my diet" threads, people seem to not have high enough fat in their diet since they think eating fat makes them fat whereas getting the right amount is good for you.My weightloss / body composition guide:
https://docs.google.com/document/d/1d4mKi51EUUWQOUKz43QtAHrL8KUtwB9P-idTay597oc/pub
8/26/12-5/4/13 cut in my bodyspace
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11-18-2010, 08:28 AM #10275
- Join Date: Oct 2010
- Location: Minnesota, United States
- Age: 47
- Posts: 31
- Rep Power: 0
Been on program for 4 weeks. Dropped 10 lbs, 209 to 199. Eating 2000-2100 cals a day, macros have been pretty consistant around 40/40/20 but do vari a bit day to day. Always get 180g+ of protien. Shot a deer a few weekends ago so have had lots of venison.
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11-18-2010, 08:53 AM #10276
- Join Date: Nov 2010
- Location: United Kingdom (Great Britain)
- Age: 40
- Posts: 96
- Rep Power: 172
Hey,
I sent a PM to Wave_Length just to clarify a few things and thought that it might be a good thing to ask here too.
I've been all over the place with my eating habits for the past 3/4 years due to study/work stress/lifestyle etc and now want to repair the 'damage' and lose some BF.
I think that i'm about 30% BF and want to gain some muscle and see my abs at least, dropping about 5-10% by March 2011.
So, obviously I need to get my diet on track. I can't cope with the 6-meals-a-day syndrome as I find I become too obsessive with times etc.. I've found that I would prefer to eat just twice a day, so having been interested in the IF style I intend to eat from 12ish to 9/10pm each day only.
In following Wave-Lengths guidelines I am supposed to take in approx 110g protein per day. This seems pretty high?? Being female, should I start by eating alittle less than 1lb and then increase it??
Calorie counting: do all you guys follow this?? Or is it possible just to eat till your satisfied? If I intend to eat twice a day, I doubt I could possibly eat too many calories if im filling up on 55g protein, fruits, veggies, alittle starch and alittle fat in each meal??
Training: 3x a week with minimal cardio would suit me well. Would you suggest compound exercises to bring my body back up before concentrating on a split? Any suggestions for a workout program??
Thank you
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11-18-2010, 10:23 AM #10277
- Join Date: Jan 2009
- Location: United States
- Age: 36
- Posts: 2,798
- Rep Power: 4970
Easily achievable. Just in time for spring!
So, obviously I need to get my diet on track. I can't cope with the 6-meals-a-day syndrome as I find I become too obsessive with times etc.. I've found that I would prefer to eat just twice a day, so having been interested in the IF style I intend to eat from 12ish to 9/10pm each day only.
In following Wave-Lengths guidelines I am supposed to take in approx 110g protein per day. This seems pretty high?? Being female, should I start by eating alittle less than 1lb and then increase it??
Calorie counting: do all you guys follow this?? Or is it possible just to eat till your satisfied? If I intend to eat twice a day, I doubt I could possibly eat too many calories if im filling up on 55g protein, fruits, veggies, alittle starch and alittle fat in each meal??
Training: 3x a week with minimal cardio would suit me well. Would you suggest compound exercises to bring my body back up before concentrating on a split? Any suggestions for a workout program??
Thank you
You could do this either full body until you get a good base of strength or do a push/pull routine if you wanted to.You don't try to build a wall.
You don't set out to build a wall.
You don't say, "I'm going to build the biggest, baddest, greatest wall that's ever been built!".
You don't start there.
You say, "I'm going to lay this brick as perfectly as a brick can be laid.".
You do that every single day, and soon you'll have a wall.
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11-18-2010, 11:01 AM #10278
- Join Date: Nov 2010
- Location: United Kingdom (Great Britain)
- Age: 40
- Posts: 96
- Rep Power: 172
Tx for replying...
Im aiming to workout before work around 5:30am, fasted. Was kind of using the 5x5 program, but slightly altered. Am also planning to take two caps Hydroxycut Extreme before training - seems to help make me work harder.
So, you think I should aim for 1500 calories a day? Split over two meals.. wow, think am gonna be winded with only half an hour lunch break lol
How many cals should I use for carbs and for fats if im using only 400cals for protein?
Meats pretty expensive here in London... can I get away with supping with ppowder?Last edited by BluBerry84; 11-18-2010 at 11:27 AM.
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11-18-2010, 12:15 PM #10279
- Join Date: Jan 2009
- Location: United States
- Age: 36
- Posts: 2,798
- Rep Power: 4970
Fasted training is fine. 5x5 is fine, you asked for some compounds and I think as a base everyone should do moves similar to the ones I listed above.
So, you think I should aim for 1500 calories a day? Split over two meals.. wow, think am gonna be winded with only half an hour lunch break lol
How many cals should I use for carbs and for fats if im using only 400cals for protein?
Meats pretty expensive here in London... can I get away with supping with ppowder?You don't try to build a wall.
You don't set out to build a wall.
You don't say, "I'm going to build the biggest, baddest, greatest wall that's ever been built!".
You don't start there.
You say, "I'm going to lay this brick as perfectly as a brick can be laid.".
You do that every single day, and soon you'll have a wall.
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11-18-2010, 02:09 PM #10280
Question about HIIT training on a treadmill, some say to do it before lifting and some do it after. What do you guys think? I do HIIT about 5-6 times a week for 20-25 mins. I switch to a elliptical if my legs hurt.
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11-18-2010, 04:47 PM #10281
I personally would never do cardio before lifting unless I wanted to jog for 5 minutes to get loose. Cardio after lifting has benefits for fat loss because your liver and muscle glycogen is more depleted so you burn more fat apparently. Also, I focus more on lifting than cardio so I'd rather not be tired from doing cardio when lifting.
My weightloss / body composition guide:
https://docs.google.com/document/d/1d4mKi51EUUWQOUKz43QtAHrL8KUtwB9P-idTay597oc/pub
8/26/12-5/4/13 cut in my bodyspace
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11-18-2010, 04:49 PM #10282
Damn, respect for being able to get up at 5:30 to go lift! In general there are not set numbers or ratios you should observe, just meet the following two:
Get 0.4 grams of fat per pound of body mass.
Get 1 gram of protein per pound of lean body mass.
After these two are met, the rest of your calories can come from carbs or even more fat or protein if you wish, good luck!My weightloss / body composition guide:
https://docs.google.com/document/d/1d4mKi51EUUWQOUKz43QtAHrL8KUtwB9P-idTay597oc/pub
8/26/12-5/4/13 cut in my bodyspace
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11-18-2010, 11:21 PM #10283
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11-19-2010, 02:02 AM #10284
Please see here: http://forum.bodybuilding.com/showth...hp?p=579984091
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