Word, it's easy to get those little levels of protein in. I feel sorry for the huge guys like Ronnie Coleman and Jay Cutler who consume like 600 grams of protein, now that's hard to do but they have the money so I guess it wouldn't be that hard.
How are things going with you Djin?
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Thread: How to lose fat for Noobs
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04-10-2009, 06:19 AM #1381
- Join Date: Jul 2008
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"Everyone thinks they're on their way to single digit body fat as soon as they see a blurry four-pack in the right lighting.Your final body weight at 5-6% will be a lot less than what you think.Talk to me again when you get in contest shape." I'd be willing to say that 95% of people on this forum accomplish nothing in years, don't be one of those people. It's sad,they seem to have the knowledge many don't but can't utilize it.
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04-10-2009, 06:27 AM #1382
- Join Date: Dec 2005
- Location: New London, Connecticut, United States
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Well, since I've been of Green MAGnitude and reduced my calories, I'm down to 193lbs. Yet I was pressing 75lb dumbbells yesterday. So I haven't lost any strength.
I just wish I could get this stubborn fat off. I think I might be cursed with it since I was overweight for such a long period of time.
I'm trying so hard and there are improvements, but grrrrrrrr. I know time is the answer. I just see the light at the end and it's irking me.
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04-10-2009, 06:34 AM #1383
- Join Date: Jul 2008
- Location: Chicago, Illinois, United States
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Well, I'm sure you do the same thing we all do, we get naked and look in the mirror and start right at our mid sections. Look at your back, sides, legs, neck, arms, shoulders and you get the point haha. Most people are so concerned with looking at their mid section that the slow change makes progress seem nonexistent. As you know it's just going to take time as you mentioned, you'll get there in time and remember, you have your whole life to do it
"Everyone thinks they're on their way to single digit body fat as soon as they see a blurry four-pack in the right lighting.Your final body weight at 5-6% will be a lot less than what you think.Talk to me again when you get in contest shape." I'd be willing to say that 95% of people on this forum accomplish nothing in years, don't be one of those people. It's sad,they seem to have the knowledge many don't but can't utilize it.
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04-10-2009, 06:37 AM #1384
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04-10-2009, 06:47 AM #1385"I am my own worst enemy, the only voice left taunting me is my own."
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04-10-2009, 07:12 AM #1386
- Join Date: Jan 2009
- Location: United States
- Age: 36
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Exactly! (would rep but I need to spread it around...)
My arms, back, chest and legs are coming in great but every time I look in the mirror I can only see the mid section glaring back at me and it really pisses me off but I take that and turn it into motivation to work harder so I guess it works out. One day I'll have abs... well visible ones lolYou 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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04-10-2009, 07:38 AM #1387
- Join Date: Mar 2009
- Location: Cleveland, Ohio, United States
- Age: 39
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Keep working at it man, I started at 200-205 and bulked to 220 with creatine and weights. Now I am on a cut following Waves diet. Its been like 2 weeks and the scale says that I havent lost weight (sometimes even gaining) but I know definitely that I have lost fat which is all I'm really trying to do. It does seem to be slow sometimes but I'm hoping to keep it steady for the next few weeks
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04-10-2009, 08:57 AM #1388
I think there's probably quite a few of us in the same boat. I sit down with my shirt off and all I see are rolls still...yet my friends/family can see a huge change. As th3pwn3r already mentioned we only see the one part we don't like while everyone else sees the bigger picture.
It's irritating to see that belly fat hanging on but we've just gotta keep working at it...eventually the hard work will pay off - then all you've gotta do is maintainB
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04-10-2009, 10:45 AM #1389
- Join Date: Dec 2005
- Location: New London, Connecticut, United States
- Posts: 5,964
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I understand that the stomach, love handles and chest are the LAST to go. Also when you're closer to your "weight" your body will fight tooth and nail.
I'm 6'3" and I float from 185-195lbs. That's moderatly light for my size, but if you looked at me you would say I'm well over 200lbs. A lot of my friends guessed 200-220lbs. When I told them I was 195lbs, they **** themselves.
Today I'm down to 193lbs. Woohoo! I'm happy. This is after getting to 175lbs and looking like a stick. I bulked up to 200lbs and now I'm playing around with the 190lb area. BUT this *(&%#85379825 fat!!!!
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04-10-2009, 11:35 AM #1390
- Join Date: Jun 2008
- Location: United Kingdom (Great Britain)
- Age: 47
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I think we're all in the same gang where the stomach is concerned. Some days you wonder why can't your body just take the first lot of fat from the stomach "then" the rest of the body lol.
And 6 cans of tuna a day?!?!?!? I just about manage with the one here and there. It's nice but too often and I can't stomach it. Lots and lots of cheap alternatives, beef slices, chicken/turkey slices etc. It's easy to consume my average of 180g a day and a couple of times eaten about 240g.
Don't forget there a little amount of proteins in food that you probably never realised was there. Simply read the label.
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04-10-2009, 12:25 PM #1391
just stopping by ...
Regarding the protein question, that's why I supplement with whey. It's just too much of a hassle for me otherwise to get the protein in.
Regarding the stubborn fat, it's different for everyone. In my case, the fat on the arms and legs is the last one to go.How to lose fat for Noobs: http://forum.bodybuilding.com/showthread.php?t=129247741
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04-10-2009, 12:31 PM #1392
- Join Date: Jan 2009
- Location: United States
- Age: 36
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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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04-10-2009, 01:30 PM #1393
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04-10-2009, 01:46 PM #1394
- Join Date: Mar 2009
- Location: United Kingdom (Great Britain)
- Age: 41
- Posts: 50
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Cheers man,
i'm greatful for all the advice everyone is willing to pass on. the link for the excersise is top drawer too.
Also went to the gym yesterday and headed straight into the free weights section. it is a touch embarasing as i didn't know what weights to start with and was possibly a little bit over cautious but your 100% right, not one person gave a cr*p about what i was doing never mind what weights i was doing it with.The only knowledge i can pass on is that i know nothing and am here to learn........so go easy on me!
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04-10-2009, 02:14 PM #1395
- Join Date: Feb 2009
- Location: Melbourne, Victoria, Australia
- Age: 32
- Posts: 140
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Well i wouldn't call it stubborn fat yet. Yes, fat in the belly is the last to go, but that's probably because its the easiest place to store and retrieve energy from (in the form of fat), which kinda makes sense if your a caveman not knowing when your next meal will arrive.
Whereas stubborn fat particularly has a higher ratio of alpha receptors than beta receptors. If you want details, visit Lyle McDonald's site (www.bodyrecomposition.com). But anyway, stick to the diet and all fat will come off eventually. Remember though that progress will probably not be evident for 2-3 weeks for males and even longer for females (cos your hormones mess up water balance quite bad when dieting)
Last point, fat loss is NOT LINEAR. Meaning you could go 3 weeks with zero progress on the scale + measurements and even appearance. Then over 2-3 days you lose 3 lbs. This is hypothesised to be due to hormones and water retention issues (eg: cortisol is one, but there are many more), and also due to fat cell water content.
Interesting, it is thought that once the fat in the fat cell has been used, the glycerol molecules are hydrophillic and thus attract water. So basically you have a fat cell without fatty acids in it which stays the same size for awhile before water is evacuated. Thus only when water is evacuated will you actually 'see' the fat loss.
Bottom line, follow the principles outlined in this thread, and you can't go wrong.
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04-10-2009, 02:47 PM #1396
- Join Date: Apr 2009
- Location: Windsor Mill, Maryland, United States
- Posts: 35
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Thanks for all the help with protein shakes. I'm headed to the store this weekend to get some.
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04-10-2009, 06:23 PM #1397
- Join Date: Oct 2007
- Location: Chicago, Illinois, United States
- Age: 35
- Posts: 5
- Rep Power: 0
Fat Loss
So I'm a 20 year old, 6'0, 195 lbs
I've never really been the gym type, but I'm an athletic guy (I've played soccer and ice hockey since I was five). I have considerable fat on my belly, lower back and chest, but I wouldn't say I'm fat. I'm somewhere in the middle.
I want to start getting cut, and from what I've been reading on these forums, there are multiple steps and diets/workout regiments that are necessary. First step: lose the fat with these three tips.
My question: in terms of work out (3x/week), do I want to focus on full body workouts? What about heavy/less reps vs. moderate/more reps?
Thanks!
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04-10-2009, 08:42 PM #1398
EXACTLY! I have lost 21lbs in 9 weeks. It seems that my stomach just isn't letting go ... and the love handles are friggin more stubborn. I remember when I was at 165 telling myself that when I hit 160 I was going to start a bulk and put on some muscle. My stomach, tits, and love handles were still too damn there so I said 150. Now that I near the 153 mark I just don't see much of a difference and in the back of my head I am thinking 145.
I don't want to cut, bulk, cut, bulk, cut, bulk ... and on and on and on. I want to cut down to where I can see abs and then slowly bulk. Eat just above maintenance so very little fat gets added but I am building muscle. Though I see definite progress all over my body ... I don't see it fast enough in my stomach, sides, and m(.)(.)bs."The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you're a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds." ~Henry Rollins
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04-10-2009, 10:06 PM #1399
Will it work if I do weights like 5x a week? Can I use the same 3x a week routine you posted and how long should 1 workout take and how many minutes of rest should I take in between sets?
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04-11-2009, 04:27 AM #1400
- Join Date: Dec 2005
- Location: New London, Connecticut, United States
- Posts: 5,964
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That's the way things are... cut, bulk, cut, bulk, cut, bulk, etc. Until you get to the point you want, then this is the only way.
Sad but true. I'm on a cut, but my protein is 180+g per day. Plus each week I'm increasing my weights by 5-15lbs in each area. So even though I'm on a caloric deficiney, I'm still seeing progression.
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04-11-2009, 04:34 AM #1401
Shout-out to my friend Rich for making "Transformation of the Week":
http://www.bodybuilding.com/fun/over...chard_paul.htm
He did it while overcoming a major biceps injury, a true inspiration. Visit his journal if you're looking for some motivation.
http://forum.bodybuilding.com/showth...hp?t=111804811How to lose fat for Noobs: http://forum.bodybuilding.com/showthread.php?t=129247741
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04-11-2009, 04:52 AM #1402
okay, so I'm a 21 y/o guy at 1.74 m (5"8) at around 72 kg (159 pounds) and probably up to 15% body fat... i looked at some calculators and it gives me around 1700 calories just to live on with light daily activity... so I watch my foods and stay around that level, and on days that I work out in the gym I throw in another 500+ calories, and it both cases I have at least 400 calories from protein (100g of protein for my body mass (x) 4 calories per gram of protein) .... and with all of this, theoretically, I start losing fat over time? right?
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04-11-2009, 06:01 AM #1403
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04-11-2009, 06:21 AM #1404
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04-11-2009, 06:36 AM #1405
Just starting out you probably want to focus on full body workouts and compound movements (deadlifts, squats, bench press, dips, pullups, etc).
EXRX.net has some good templates to build a workout from as well as explanations/examples of how to perform each exercise.B
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04-11-2009, 08:59 AM #1406
Nice work mate, very good advice
I've got two questions related to this, since I'm on my first mini cut to get rid of this demotivating fat.
1)Probably goes under unessential factors; although not essential for a cut, do you think my cardio plan is good enough?
4 times a week, I moderately jog (fast enough that my heart starts beating quite fast, but I can still chat if I wanted to) for around 3-4 minutes, followed by a 40second sprint (fast enough that I have to focus my energy on breathing correctly, can't speak). I repeat this routine for around 5 times, my session being over in around 23 minutes. On my work-out days, I have a 10 minute jog after my training, mostly for cooling down.
2) Cottage cheese a good source of protein, about 26g of protein in one cup, right? Well according to Fitday it is. Now, how much is one cup exactly? I'm not sure if that literally means one cup, or there's another measurement for it. We don't really use cups in Malta for measurement, everything is in grams or tablespoons. For cottage cheese, I take a table spoon and remove a chunk (you know how cottage cheese sticks together), so the chunk is actually bigger than the tablespoon. I then spread it on some wholewheat bread, and force myself to eat it. Do you think that amounts to one cup of cottage cheese, or not?
I'm not really THAT fussed about my micros, but, it's my first cut, so I'm kinda wary just for now, till I learn roughly how much food I need.
Oh, and repped for the guide, very well written.
Thanks."Get up, and don't ever give up".
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04-11-2009, 10:52 AM #1407
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04-11-2009, 02:44 PM #1408
- Join Date: Oct 2005
- Location: Conway, South Carolina, United States
- Age: 35
- Posts: 1,275
- Rep Power: 389
Welll I think I was doing too much so I am going to start off from square one again.
4x a week lifting
no cardio
-500 deficit
do that for 3 weeks and see where I end up!!3rd year Biology Student
Currently in therapy for lower back injury.
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04-11-2009, 03:11 PM #1409
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04-11-2009, 04:41 PM #1410
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