How to lose fat for Noobs

**karinabe16** · 03-09-2013, 02:49 AM

solid advice

**Jumpjump** · 03-09-2013, 03:50 PM

Hey, I started cutting following this plan in the beggining of January and I was 100kgs(220lbs) then and now I'm 89kgs(196lbs). When I look in the mirror I barely see any difference dispite all that weight loss. Being 6'3 and 196lbs at the moment how much longer do I have to cut until get really lean? 10%bf or lower.

Another thing is, how often can I have a cheat day? I've been eating 2000cal a day for these past 2 months and never had a cheat day but this is getting harder especially because I'm not seeing any changes and it's hard to stay motivated. I was thinking of having a cheat day once every 2 weeks and just pig out, eat as much as I can, eat pizzas, chips, and all that. Is this ok or is it too much?

**Syxes** · 03-09-2013, 09:49 PM

Why hullo there. This is my first post and I'm just asking a few simple questions. I've always exercised here and there throughout high school and currently find myself in my university's gym 2-3 times a week. So I know a little bit about proper workouts and form and what have you. My question lies in my calories. I'm 5'7, 169 lbs today. A small man, no doubt. Well, in terms of height anyways. But during my HS years I peaked at 140. And I feel most comfortable there; I could show off my abs, I could fit into slimmer pants, had better speed and quickness on the basketball court, etc. Through use of various BMR calculators, my maintenance at this weight seems to be around 1700-1800. At the conventional Maintenance-500 kcals formula/method, will this leave me at a dangerously low caloric level of around 1200-1300 kcals? Or could I perhaps step it up a bit to 1500-1600. And work off the extra with some extra cardio? I'm also concerned with my protein intake as well. I generally have 6inch turkey subs for lunch and usually rice with either chicken or beef for dinner, supplemented with Clif Builders bars in between meals. I take ON Gold Standard WP, 1 scoop pre-workout and 2 scoops post. Is that enough protein to be consuming? Also, what significance is there in eating protein per lean body mass over body weight? Or does it not really make a difference? Anyways, sorry for the long post. Just wanted to get my concerns across. Thanks

**Casali** · 03-09-2013, 09:53 PM

MMMMmmmmmm calories!!!

**vlad11** · 03-10-2013, 04:25 AM

Originally Posted by Jumpjump

Hey, I started cutting following this plan in the beggining of January and I was 100kgs(220lbs) then and now I'm 89kgs(196lbs). When I look in the mirror I barely see any difference dispite all that weight loss. Being 6'3 and 196lbs at the moment how much longer do I have to cut until get really lean? 10%bf or lower.

Another thing is, how often can I have a cheat day? I've been eating 2000cal a day for these past 2 months and never had a cheat day but this is getting harder especially because I'm not seeing any changes and it's hard to stay motivated. I was thinking of having a cheat day once every 2 weeks and just pig out, eat as much as I can, eat pizzas, chips, and all that. Is this ok or is it too much?

Set a not so far weight-goal and once you achieve it, have that cheat day ONCE. For example, when you hit 85Kg, then 80Kg, etc. I am on Day 60 of a 84Day Weight Training / Weight Loss program and i told myself no cheat days until i finish it. It works as a motivation to not slip up since you have a clear target.

And regarding not seeing results in the mirror... You only use the scale to tell you that you are moving in the right direction (which you are). Just keep doing what you are doing till you see the result in the mirror.

Cheers !

**dreezydre** · 03-10-2013, 09:21 PM

Originally Posted by iDrive

Total Body Weight = Lean Body Mass + Fat Mass

Total Body Weight - Fat Mass = Lean Body Mass

Fat Mass = Total Body Weight * BF%

Ex:
200lbs @ 20%BF

200 * .20 = 40lbs Fat Mass

200lbs - 40lbs = 160lbs Lean Body Mass

1g/lb lean body mass = 160g protein

Been waiting for this info. Much appreciated!

**vlad11** · 03-11-2013, 03:04 PM

Originally Posted by dreezydre

Been waiting for this info. Much appreciated!

Lol

**21acejack** · 03-11-2013, 08:56 PM

Originally Posted by dreezydre

Been waiting for this info. Much appreciated!

Me as well. Very informing. Seems I have a lot of BF and have been getting the right amount of protein per pound. I am also shooting for the 160grams. It is not too difficult but when you are cutting calories, everything has to have some form of protein in it.

**pyaarawala** · 03-14-2013, 09:32 PM

I started at 2300 cals for a week and didn't lose any weight. Then I went down to 2150 and lost 1.5 kg in a week, and continued on 2150 for another 2 weeks and stayed the same weight. I believe I'm still around 20% BF, and I find it unlikely that my metabolism has already slowed down this early on my cut. It's been 1 month so far since I started and only lost 1.5 kg just from one week, not throughout the entire month.

Could it be my metabolism slowed down after 7 months of bulking prior to this cut, and then all of a sudden starting a cut? I've reduced my calories further down to 1950, so I'm hoping this works.

**vamp9** · 03-15-2013, 01:29 AM

I'm on Week 5 of my cut and it looks like I have lost a good 3.5kg or so in around a month which is nice to see

. Just wanted to share my experience.

I've been eating around 2300 calories a day and roughly 160g of protein a day. I've been lifting 3x a week and doing pretty much the same exercises listed in this thread with one warmup set and 3 real sets. I found that I was losing weight but not as much as I wanted to.

I added cardio to my workout and I found that I was losing a LOT more weight. I usually play an hour of basketball every day. My university has 4 courts that as always packed and people always play 5v5 games. I usually play 2 games a day.

Another thing I have learned is to NOT GIVE UP!! You will have bad days or even weeks, I guarantee it. Last week I went out drinking with my friends and had a lot to eat the day after so I didn't lose weight. It happens. Just stick to your goals and you will be fine.

Been to the gym every day for the past 2 weeks, feels amazing.

Thanks everyone for the great help in this thread!

**Bakes80** · 03-15-2013, 04:34 AM

Originally Posted by njchaltry

Stupid question but is Wave's workout on a good starting point? I've been researching workout plans and there's just so many that I don't know if I should be doing something else or not. I'm on week 2.

I've been doing AllPro's beginners workout and it is working fine. You can find it in the stickies of the Workouts forum.

**Vaylor** · 03-15-2013, 06:30 PM

Originally Posted by pyaarawala

I started at 2300 cals for a week and didn't lose any weight. Then I went down to 2150 and lost 1.5 kg in a week, and continued on 2150 for another 2 weeks and stayed the same weight. I believe I'm still around 20% BF, and I find it unlikely that my metabolism has already slowed down this early on my cut. It's been 1 month so far since I started and only lost 1.5 kg just from one week, not throughout the entire month.

Could it be my metabolism slowed down after 7 months of bulking prior to this cut, and then all of a sudden starting a cut? I've reduced my calories further down to 1950, so I'm hoping this works.

Sounds like this:

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

**pyaarawala** · 03-17-2013, 10:26 PM

Originally Posted by Vaylor

Sounds like this:

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

So what I got from that is that it may be water retention that's hiding what's going on underneath? And the bottom line is that I just need to keep my head up and keep cutting till the water goes away? That's strange because I thought water weight was the first to go. Which is why people are told not to freak out if they lose 5-6 lbs in the first week of dieting as it may be water weight.

I guess I have no choice but to just keep going until I see results. Worst comes to worse I'll try a keto diet. But I was hoping to save the keto for sub-15% when fat loss really slows down. I never expected it to be this slow so soon.

**csb5731** · 03-17-2013, 10:48 PM

Originally Posted by pyaarawala

So what I got from that is that it may be water retention that's hiding what's going on underneath? And the bottom line is that I just need to keep my head up and keep cutting till the water goes away? That's strange because I thought water weight was the first to go. Which is why people are told not to freak out if they lose 5-6 lbs in the first week of dieting as it may be water weight.

I guess I have no choice but to just keep going until I see results. Worst comes to worse I'll try a keto diet. But I was hoping to save the keto for sub-15% when fat loss really slows down. I never expected it to be this slow so soon.

Two entire separate types of water-weight/retention. The initial weight lost in dieting is the water weight associated with full stores of muscle glycogen. When you start eating at a deficit, your muscles will typically hold less glycogen and less water (stored glycogen requires quite a bit of water). The tentative phenomenon described in Lyle's squishy-fat article IIRC is speculating on what happens in the fat cells after triglycerides are broken down and fatty acid exit the cell, the glycerol remnant of the TG's (again, speculatively) draw water into the fat cells, temporarily masking fat loss.

**pyaarawala** · 03-18-2013, 06:05 AM

Originally Posted by csb5731

Two entire separate types of water-weight/retention. The initial weight lost in dieting is the water weight associated with full stores of muscle glycogen. When you start eating at a deficit, your muscles will typically hold less glycogen and less water (stored glycogen requires quite a bit of water). The tentative phenomenon described in Lyle's squishy-fat article IIRC is speculating on what happens in the fat cells after triglycerides are broken down and fatty acid exit the cell, the glycerol remnant of the TG's (again, speculatively) draw water into the fat cells, temporarily masking fat loss.

Thank you for the detailed explanation!

**diss-e** · 03-18-2013, 10:00 PM

Originally Posted by csb5731

Two entire separate types of water-weight/retention. The initial weight lost in dieting is the water weight associated with full stores of muscle glycogen. When you start eating at a deficit, your muscles will typically hold less glycogen and less water (stored glycogen requires quite a bit of water). The tentative phenomenon described in Lyle's squishy-fat article IIRC is speculating on what happens in the fat cells after triglycerides are broken down and fatty acid exit the cell, the glycerol remnant of the TG's (again, speculatively) draw water into the fat cells, temporarily masking fat loss.

Thanx for the indepth explanation? But how long is temporarily? a week? two weeks or is this different. per person? average? thnx

**saviorsoul0872** · 03-19-2013, 05:17 AM

Originally Posted by hankst

Why would I do 40 minutes of cardio for fat loss (completely ignoring health issues here) when I could just eat 400 kcal less?

And:
in on 1st page!

Why not add 40minutes of cardio and spare the 400kcals if you're really determined?

**Vaylor** · 03-19-2013, 05:57 AM

Originally Posted by diss-e

Thanx for the indepth explanation? But how long is temporarily? a week? two weeks or is this different. per person? average? thnx

Bingo. You will simply have to keep eating at a deficit and wait for it to finish.

**vamp9** · 03-19-2013, 09:57 AM

After a week of not losing any weight I dropped 1.3 kg (2.87 lbs). I've lost 3.8 kg (8.38 lbs) since I started 5 weeks ago!

**tdh10** · 03-20-2013, 11:01 AM

Originally Posted by vamp9

After a week of not losing any weight I dropped 1.3 kg (2.87 lbs). I've lost 3.8 kg (8.38 lbs) since I started 5 weeks ago!

After you've had your protein, all your other macros and what not and anything else that you need, what do you eat to top up the calories to your aim? Is it just any normal food?

**iDrive** · 03-20-2013, 03:01 PM

Originally Posted by tdh10

After you've had your protein, all your other macros and what not and anything else that you need, what do you eat to top up the calories to your aim? Is it just any normal food?

Dat alien food

You can eat anything you want... or nothing at all... just because you CAN eat doesn't mean you NEED to eat... which is why you're trying to lose fat in the first place

**vamp9** · 03-20-2013, 08:46 PM

Originally Posted by tdh10

After you've had your protein, all your other macros and what not and anything else that you need, what do you eat to top up the calories to your aim? Is it just any normal food?

I eat at my university dining commons for every meal. I also don't calculate macros. I just calculate protein intake. I have 130-160 grams a day.

If I find that I need more protein I just have a scoop of whey protein and some skim milk.

I never really find myself needing more calories though. I usually just hover around the 2400 mark by the end of the day anyway.

**wave_length** · 03-21-2013, 12:46 AM

Hi guys,

just wanted to let you know that my baby son was born last friday. Keeps us busy day and night.

I'll try to answer my PMs soon.

**drunx** · 03-21-2013, 05:56 AM

I'm currently on my journey to loose fat, I excersie every day. when i started i was 236lbs and around 28% BF. i lost my first 10lbs with good nutrition and cardio, i started lifting weights when i was around 220lbs, thats when it started getting hard loosing weight. I started reading a lot on forums and articles on body space about fat reduction. I'm trying to keep my weight around 190lbs but lose my fat, so my question is, can i lose my fat and not lose my weight?

my clothes fits me alot better i dropped 2 pants sizes already, im getting more muscular, i was hoping to be done with my transformation in a year im currently at 198lbs 16%BF and i hit a dead stop for about a month.

Supplements i take:

100% whey gold standard
Hyper FX pre workout

I'm not a fan of weight loss pills or fat burners im trying to do it as natural as possible.

Mon: Shoulders/abs hiit

Tues: Back/ hiit eleptical

Wed: biceps/abs hiit eleptical

Thur: triceps/hiit eleptical

Fri: Cardio/ abs

Sat: chest/hiit

Sund: legs/ abs

I try to keep my reps 1 minute apart to keep my heart rate going. i do explosive jumps mountain climbers, box jumps, jump rope plyometric push ups or squat jumps etc. Im not a big fan of cardio machines so i try to do my best on the ground. I also had a question about lifting, stupid people told me before not to lift heavy, but my understandig is ligt heavy to gain muscle. I try to lift heavy 1 week and the following week i do less weight more reps to try to get my muscle to sculpt. Am i do it right???

dead lift dead lift 275lbs

standing military press 105lbs

chest press 215lbs

squat 225 lbs

Now my nutrition plan its ok i do cheat on meals, but monday thru saturday my meals consist of Top sirloin, chicken breast, avocado, almonds, tuna, shrimp, greek yogourt, brown rice, salmon,veggies, sardine, beans, egg whites

**iDrive** · 03-21-2013, 07:23 AM

Originally Posted by wave_length

Hi guys,

just wanted to let you know that my baby son was born last friday. Keeps us busy day and night.

I'll try to answer my PMs soon.

dat sympathy weight

Up Next: How to lose baby fat for Mom's (3 rules reloaded)

Congrats Wave!!

**iDrive** · 03-21-2013, 07:32 AM

Originally Posted by drunx

I'm currently on my journey to loose fat, I excersie every day. when i started i was 236lbs and around 28% BF. i lost my first 10lbs with good nutrition and cardio, i started lifting weights when i was around 220lbs, thats when it started getting hard loosing weight. I started reading a lot on forums and articles on body space about fat reduction.

Lose weight.

I'm trying to keep my weight around 190lbs but lose my fat, so my question is, can i lose my fat and not lose my weight?

Theoretically yes but it'll likely be quicker and easier if you focus on one (lose weight) then the other (gain muscle)

my clothes fits me alot better i dropped 2 pants sizes already, im getting more muscular, i was hoping to be done with my transformation in a year im currently at 198lbs 16%BF and i hit a dead stop for about a month.

I also had a question about lifting, stupid people told me before not to lift heavy, but my understandig is ligt heavy to gain muscle. I try to lift heavy 1 week and the following week i do less weight more reps to try to get my muscle to sculpt. Am i do it right???

If you don't listen to stupid people you're probably doing it right.
You already said you dropped 2 pants sizes.. you're probably doing it right.
If you still don't think you're doing it right please refer to the 1st post.

**Skullster** · 03-21-2013, 07:49 AM

Originally Posted by wave_length

Hi guys,

just wanted to let you know that my baby son was born last friday. Keeps us busy day and night.

I'll try to answer my PMs soon.

Congratulations wave_length!

**vlad11** · 03-22-2013, 02:33 PM

Originally Posted by wave_length

Hi guys,

just wanted to let you know that my baby son was born last friday. Keeps us busy day and night.

I'll try to answer my PMs soon.

Congratz!

**lrd3** · 03-22-2013, 04:31 PM

Originally Posted by wave_length

Hi guys,

just wanted to let you know that my baby son was born last friday. Keeps us busy day and night.

I'll try to answer my PMs soon.

congrats man..............

**tensortrucks00** · 03-22-2013, 05:47 PM

Originally Posted by wave_length

Hi guys,

just wanted to let you know that my baby son was born last friday. Keeps us busy day and night.

I'll try to answer my PMs soon.

Congrats!

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