How to lose fat for Noobs

[RyanMarkB]

You can't spot reduce fat. Find out your bodyfat%. If its not single digit, keep cutting. If it is, let us know.

My bodyfat% is 17.

[csb5731]

You can't spot reduce fat. Find out your bodyfat%. If its not single digit, keep cutting. If it is, let us know.

This is the truth. If I could be 12-14% bodyfat and not have a relatively large fat deposit in my naval region, I'd have stopped cutting. I don't even care about a six-pack, I just don't like the flab. But it's looking like I'll have to go much lower than 12ish to get rid of the localized jiggly stuff.

[Jackwallace1234]

Hey

After reading this i am looking for some advice.

I am trying to work out where it is I am going wrong.

My stats are 6ft, 13.11 Stone.

My diet is:

Breakfast (7.30am)
3x Eggs scrambled
2x Pieces Wholemeal Bread
Multi Vit Tab
Omega 3 Tab
Vitamin C Tab
OJ or Tea.

Mind Morning (10am)
1.5x Egg Whites
2x Wholemeal Bread
Protein Shake (Reflex)
Apple

Lunch (12pm)
1x Tin of Tuna
2x Wholemeal Bread
Banana

Afternoon (3pm)
1.5x Egg Whites
2x Wholemeal Bread
Protein Shake (Reflex)
5g Glutamine
5g Creatine
Apple

Train (5pm)
Glucose

Evening Meal (7.30pm)
Meal (Varies as is the only meal I change each day)
5g Glutamine
5g Creatine
Protein Shake (Reflex)

Before Bed (9pm)
ZMA Maximuscle

I am looking to calculate how many calories I consume so need either your advice or direction to a site that allows you to do this.

Also I have a stationary job and only exercise 5-6 times a week for a hour each time.

Thanks

Jack


[QUOTE=wave_length;279524081]I originally posted this in the nutrition forum, but it probably belongs here. You only have to follow three simple rules:

- Workout 3 times a week with weights.
- Eat 1g protein / lb lean body mass.
- Reduce calories to lose 1-2 lbs / week.

Success is 100% guaranteed. There's really not much more to it.

[hypnojedi]

^ if that is you in the avatar why do you need help losing fat?

[th3pwn3r]

I am trying to work out where it is I am going wrong.

Your diet is what's wrong if you're training properly.

[hankst]

Your diet is what's wrong if you're training properly.

I can second that.
Without proper nutrition, you're spinning your wheels.

I just realized I wasted the last year doing bull**** when I could have gotten a lot further with just eating correctly.

Don't be me. Eat up. Or cut. Whatever floats your boat!

[Insight]

Orange Juice has more sugar in it than soda pop. If you want to lose weight replace those fruits with fibrous veggies(raw, grilled, baked. never boiled or fried). Drink more water.

Ranch Dressing is bad. Try Golden Balsamic Vinaigrette.. try to find the kind made with flax seed oil.

Breaded chicken? Fried? Bad. Go grilled.

Protein Shake? just add water. I know it's gross. Try to find a brand that taste better. I had the same GNC protein.. its very expensive and taste bad. It actually made my stomach turn a few times. I switch to Optimum brand Whey... It taste better, cost less.

Diet tea/soda contains artificial sweeteners which actually slow down the body's ability to breaking down stored fat. Drink water or unsweetened tea.

Cereal/Granola bars are basically in the same category as Little Debbie snack cakes.
Go for pure oats or something with less refined sugar.

Chocolate Milk is loaded with sugar and fat. Milk alone has about 14grams of sugar(even skim) without the extra they throw in chocolate milk. If you are eating yogurt.. you are getting calcium and vitamin d already. Limit the milk. Not saying cut it out totally.. just avoid the chocolate kind.. try low fat white milk if you must drink it.

All in all cut down on the sugar and avoid fried foods. Eat more whole grains and veggies. Watch your calories and keep your Protein up.

Hope that helps.

No. That doesn't matter. There is nothing wrong with sugar or fat. You can eat all of the sugar-coated fat you want and if your caloric intake is less than your expenditure, you will NEVER gain weight.

Avoiding sugar and fat may be useful "tricks" for people who aren't counting their calories. If you cut some fat out of your diet, you will spontaneously eat less calories. If you replace "refined carbs" with fiber and such, you will spontaneously eat less calories. Sweet.

None of this applies to OCD bodybuilders manually counting every calorie they eat. We don't need little "tricks" to help us "accidentally" eat less calories, because we've taken the plunge into logging sh*t.

If you believe that eating fat makes you fat, you have become a sucker for the food industry.

[Insight]

Hey

After reading this i am looking for some advice.

I am trying to work out where it is I am going wrong.

Go to nutritiondata.com to figure out how many calories that is, or sparkpeople.com, or fitday.com. Any of those are good. I personally use nutritiondata.com but I think sparkpeople is a lot better from what I hear (just too lazy to switch)

[NCMikeB]

Pretty much everything you said was idiotic and completely contradictory with the message of this thread. But this one in particular I found offensively ignorant. Stop regurgitating tired broscience "facts" and read some actual scientific literature my man.

Thanks for cutting this noob down to size. Hope that helps your brain feels justified. A simple correction of what I said would have been a bigger help for everyone.. But instead of helping by sharing your knowledge.. you result to that tired internet forum flame war mantra full of insults and no real answers. Typical internet etiquette. I don't know why I even bothered posting on a forum. I already knew what to expect. Guess I should have kept my noob mouth quiet. Just wanted to help the dude.. and so far what I have been doing has been working... how did I know it wasn't right? Do you realize how many diet plans and eating advice is out there? Its mind numbing.

So tell everyone where to "read some actual scientific literature my man. " What is the best source? Since I just started in Feb. Never worked out or dieted before in my life. I am clueless. (almost 30lbs lighter...) But still clueless. I really need to learn this stuff. Bestow some knowledge. I came here looking to better myself with help from knowledgeable people. If I say something that isn't right. Don't down on me. Help me up.

More answers. Less insults.


...

[NorCALSpeed]

I can second that.
Without proper nutrition, you're spinning your wheels.

I just realized I wasted the last year doing bull**** when I could have gotten a lot further with just eating correctly.

Don't be me. Eat up. Or cut. Whatever floats your boat!

Exactly. In previous years the only thing I've done successfully was put on muscle. But when I tried to cut I spun wheels. Now I'm grinding it out and seeing progress much faster than before.

[ErickStevens]

Thanks for cutting this noob down to size.

I apologize for my response, it was completely uncalled for. Anyways, since I like the cut of your jib, I'm going to recommend a couple websites. I want you to go and read everything on them.

http://www.jcdfitness.com
http://www.bodyrecomposition.com
http://leangains.com/

[Insight]

thanks for cutting this noob down to size. Hope that helps your brain feels justified. A simple correction of what i said would have been a bigger help for everyone.. But instead of helping by sharing your knowledge.. You result to that tired internet forum flame war mantra full of insults and no real answers. Typical internet etiquette. I don't know why i even bothered posting on a forum. I already knew what to expect. Guess i should have kept my noob mouth quiet. Just wanted to help the dude.. And so far what i have been doing has been working... How did i know it wasn't right? Do you realize how many diet plans and eating advice is out there? Its mind numbing.

So tell everyone where to "read some actual scientific literature my man. " what is the best source? Since i just started in feb. Never worked out or dieted before in my life. I am clueless. (almost 30lbs lighter...) but still clueless. I really need to learn this stuff. Bestow some knowledge. I came here looking to better myself with help from knowledgeable people. If i say something that isn't right. Don't down on me. Help me up.

More answers. Less insults.


...

WE ARE F*CKING MAD HERE

MAD MAD MAD MADmad

[LeaninBack916]

Ive come a long way in my weight loss journey since '07.. need a little help

I pretty much have been looking at a few threads.. this one.. one for high protein low carb/low fat etc.

Quick question. Per my stats yes I am 6'6" and at 247, I have been doing 2000 calories a day (this past week + plan on doing it for the next month). Is that really too little for my size? I was told by a few people (one who is a local nutritionist) I should be putting in at least 2500 with no cardio/working out. I workout now 3 times a week (ive brought it down) and a basketball league once a week for that extra cardio (and when I say extra, i mean i run up and down and bang the boards hard every time, im winded by the end as I play the entire game), calories have been spot on at the 2000 (or less some days like 1900) give or a take 20-30 as I couldnt quite get the exact numbers for a few things. I have been losing weight and my reps at the gym are still the same (granted I feel like I have to push that little bit harder on the last reps now). I just dont want to lose a LOT of muscle. So..

Anyways is 2000 ok? My weight is slowly dropping and i eat small meals throughout the day (lots of very lean chicken, turkey cutlets, etc) so I know im getting the 1g+ of protein at least.

Recommendations from other taller guys? Experiences? Just curious I plan on staying on this diet until I get to the 220s/230s then I will reevaluate and see if I finally have a flat stomach for the first time in my life. 25 more here I come!

[Dominikm]

crumbed chicken breasts are a killer, I have a stash of like 15 pattie in the freezer that I wanna use up, suck a waste to throw them out, having one for lunch each day and it's like 216 cals each.

[JCDF]

Ive come a long way in my weight loss journey since '07.. need a little help


Anyways is 2000 ok? My weight is slowly dropping and i eat small meals throughout the day (lots of very lean chicken, turkey cutlets, etc) so I know im getting the 1g+ of protein at least.

Recommendations from other taller guys? Experiences? Just curious I plan on staying on this diet until I get to the 220s/230s then I will reevaluate and see if I finally have a flat stomach for the first time in my life. 25 more here I come!

IMO, I think 2000 is too low of a starting point. but then again, I really dunno what your original starting point was. I know you said you just started with 2000 kcals but how much were you eating before? If you look at the numbers that's around 8kcal/lb. Most lose at 11-12kcal/lb if they're fairly active.

[DARKSPEED]

I would say rule #2 is the key to maintaining the muscle that you already have.

[iDrive]

Thanks for cutting this noob down to size. Hope that helps your brain feels justified. A simple correction of what I said would have been a bigger help for everyone.. But instead of helping by sharing your knowledge.. you result to that tired internet forum flame war mantra full of insults and no real answers. Typical internet etiquette. I don't know why I even bothered posting on a forum. I already knew what to expect. Guess I should have kept my noob mouth quiet. Just wanted to help the dude.. and so far what I have been doing has been working... how did I know it wasn't right? Do you realize how many diet plans and eating advice is out there? Its mind numbing.

Read this thread and you'll find out why Erick had the reaction he did, often people will come in here and say things that go completely against the main idea of this thread... it's in the FIRST POST for god sakes!

Not saying he was right or wrong, and he has already apologized and responded constructively. I agree with him, go to those sites.

Also, read the first post, and the attached link, and that's ALL you need to know about losing fat.

So tell everyone where to "read some actual scientific literature my man."

Here my man.

I really need to learn this stuff. Bestow some knowledge. I came here looking to better myself with help from knowledgeable people.

Rarely do I ever ask questions on these boards, not because I'm clueless or afraid to ask questions but because there is a 99.99 (repeating of course) chance that it has been asked before.

Search, Read, Repeat.

If I say something that isn't right. Don't down on me. Help me up.

More answers. Less insults.

I like your appeal, so...

Orange Juice has more sugar in it than soda pop.

Doesn't make OJ bad. It does have more vitamins than soda.

If you want to lose weight replace those fruits with fibrous veggies(raw, grilled, baked. never boiled or fried).

Again, fruit isn't bad. Vitamins and minerals are important. True that calories from fruit can add up quickly but as long as you're aware of that and can moderate your intake of them (read: be sensible) fruit won't make you insta-fat. Also, all veggies are good too, not just the fibrous ones. And there's nothing wrong with boiling.

Drink more water.

Good advice.

Ranch Dressing is bad. Try Golden Balsamic Vinaigrette.. try to find the kind made with flax seed oil.

Try not to think in absolutes like Ranch = Bad; Vinaigrette = Good. A more accurate statement is, "Ranch dressing is calorically dense and the calories tend to add up quickly".

Breaded chicken? Fried? Bad. Go grilled.

Are there better options than breaded and fried chicken? Probably.
Bad? Depends.
Moderation. Always.

Diet tea/soda contains artificial sweeteners which actually slow down the body's ability to breaking down stored fat. Drink water or unsweetened tea.

Never heard of this. Although artificial sweeteners get a bad rep the jury is still out on the effects they have on the body.

Cereal/Granola bars are basically in the same category as Little Debbie snack cakes.
Go for pure oats or something with less refined sugar.

Depends on the brand. Nothing inherently wrong with refined sugar.

Chocolate Milk is loaded with sugar and fat. Milk alone has about 14grams of sugar(even skim) without the extra they throw in chocolate milk. If you are eating yogurt.. you are getting calcium and vitamin d already. Limit the milk. Not saying cut it out totally.. just avoid the chocolate kind.. try low fat white milk if you must drink it.

If you don't have an intolerance to it, Milk is good. Chocolate milk has been proven effective as a post workout recovery drink.

All in all cut down on the sugar and avoid fried foods. Eat more whole grains and veggies. Watch your calories and keep your Protein up.

Bold = Great advice. It's 2 of the 3 rules (listed in the first post which you should have read by now, if not go do it. When you get back go read the link attached to it.)

Generally cutting down on sugar and fried foods is a good way to unconsiously cut down calories but it doesn't matter how calories get cut as long as they do.

Yes, I'm saying you can eat sugar and fried foods and still lose fat.

[iDrive]

Does anyone know any methods of targeting the lower abdominal area? I cant seem to lose the fat around that section. Always a problem. Any advice would be appreciated.

As was said, you can't spot reduce. Generally lower abdominals is the absolute last place fat comes off.

You also said you're 17%BF. Get lower and you'll see them. Generally 8-10% is where you can get a good six.

Ive come a long way in my weight loss journey since '07.. need a little help

I pretty much have been looking at a few threads.. this one.. one for high protein low carb/low fat etc.

I think this is a downfall of many. They make great progress then start to over analyze and forget what worked for them in the beginning.

Is that really too little for my size?

As per rule 3, as long as you're maintaining an acceptable level of weight loss there's no real "too little"

Anyways is 2000 ok? My weight is slowly dropping

I fail to see the problem with you're current intake if your weight is still dropping?

[DARKSPEED]

Anyways is 2000 ok? My weight is slowly dropping and i eat small meals throughout the day (lots of very lean chicken, turkey cutlets, etc) so I know im getting the 1g+ of protein at least.

As long as you reach your protein goal, 2000 is fine. The further you can go into deficit and still meet your protein goal the more fat you will lose and still retain muscle.

A 165-pound male with normal activity patterns may have a maintenance requirement of about 2700 calories per day. At 800 calories per day on this diet, that’s almost a 2000 calorie per day deficit, 14,000 calories over a week, 28,000 calories over 2 weeks (note there is a slowing of metabolic rat that reduces these values somewhat). Assuming all of the true (non-water) weight lost was fat (it won’t be), that should be an 8-pound fat loss in 2 weeks (28,000 / 3,500 = 8 pounds) or approximately 2/3rd of a pound of fat lost per day. The true fat loss will be lower because of various inefficiencies and the slowdown of metabolic rate (which can start after only 3-4 days of severe caloric restriction).

A larger individual, say 250 pounds, may have a maintenance caloric requirement near 3,750 calories per day. At 800 cal per day on this diet, that’s a 3,000-calorie per day deficit. Over 2 weeks, that’s a 42,000-calorie deficit, divided by 3,500 calories per pound of fat equals 12 pounds of fat. That’s on top of the 10 or more pounds of water that may be lost.

[Teflon_Don]

As long as you reach your protein goal, 2000 is fine. The further you can go into deficit and still meet your protein goal the more fat you will lose and still retain muscle.

Yeah, but if he wants to do that he should buy the RFL book from Lyle's site and follow it to the letter. There's no fawking around with that particular diet.

Alan gets great results with smaller deficits but a longer time period. I don't think that an RFL-style (PSMFish) diet will work well with this guy's activity levels. Given his size a 2500kcal/day diet would put him at almost a 1000kcal/day deficit.

Ultimately its up to him, but for long term weight maintenance it might be best to do one round of RFL followed by a more linear approach until he hits a real plateau.

[DARKSPEED]

Yeah, I was just using that as an extreme example. IMHO meeting rule 2 is still the most important key to maintaining one's current muscle mass. The calories are up to him.

[Teflon_Don]

Yeah, I was just using that as an extreme example. IMHO meeting rule 2 is still the most important key to maintaining one's current muscle mass. The calories are up to him.

#2 alone might be sufficient with a small deficit, but if you want to get anywhere approaching lean while maintaining appreciable muscle mass, you must be following #1 also (unless you are one of the genetically gifted--in which case you'd never read this thread).

[Insight]

PSMF w/ EOD refeeds

...anyone try this?

[fni]

So today is my refeed day and damn I had an amazing time at the gym today. Totally different from the rest of the week when I could barely lift. Not sure if we're allowed to post a link to another forum but I found this thread on refeeds and leptin quite interesting and useful.

[QT]

Should diet cokes be left out while cutting? I drink 0,5 L a day.

[JCDF]

Should diet cokes be left out while cutting? I drink 0,5 L a day.

no.

[wave_length]

Damit, just wrote a big ass reply to some questions and then the damn Hotel WLAN crashed. Anyway, most answers where links to the first post anyway.

I promised to answer this one, so I'll retype:

Hey wave, my bodyfat percentage is 10.7-11.0% when i measure it, i was looking to get to 8% for summer. If i were to use a recomp diet, do you think i would be able to drop that much fat by june 1st? I know this diet is about slower results over time, but it looks pretty cool, so i just thought id ask.

How fast you can recomp mainly depends on your genetics. If you can reach your goal in time also depends on your actual bodyfat which may be higher than you measured/think.

[xKyle10]

i did a cut last year but ate way too low (i am used to getting 3400-3600 and gain .5 - 1 lb a week usually), and i was eating around 2400-2600 and i lost way too much muscle and the cut went too fast. my bodyfat didnt even change all that much either even though i dropped about 8 lbs. i was just wondering how much should i be eating roughly, aware it depends on a ****load of factors but an estimation would be appreciated. idk if i should even worry about the scale and just focus on the mirror instead? im thinking 3000 cals, start with that and track weight for a few weeks to see if its working and then re-adjust every 5 lbs or something? im at 12% and the cut starts beginning of next month, i wanna do this cut right. to get to 8-9% how long would it realistically take me roughly? (assuming i will be doing HIIT/cardio 3x a week along with routine, and all that good stuff).

[NorCALSpeed]

i did a cut last year but ate way too low (i am used to getting 3400-3600 and gain .5 - 1 lb a week usually), and i was eating around 2400-2600 and i lost way too much muscle and the cut went too fast. my bodyfat didnt even change all that much either even though i dropped about 8 lbs. i was just wondering how much should i be eating roughly, aware it depends on a ****load of factors but an estimation would be appreciated. idk if i should even worry about the scale and just focus on the mirror instead? im thinking 3000 cals, start with that and track weight for a few weeks to see if its working and then re-adjust every 5 lbs or something? im at 12% and the cut starts beginning of next month, i wanna do this cut right. to get to 8-9% how long would it realistically take me roughly? (assuming i will be doing HIIT/cardio 3x a week along with routine, and all that good stuff).

If you're 5'9" but lost 8 lbs of muscle eating 2400 a day, you either play sports, are extremely active, or have an insane metabolism. I'm 2 inches taller than you (but 9 years older) and my cuting diet is under 2000 calories. When I bulked I only went up to 3k-ish. Were you getting enough protein when you were cutting?

When you say you were "normally" eating 3400 a day, was that for a bulk or to simply maintain?

[xKyle10]

If you're 5'9" but lost 8 lbs of muscle eating 2400 a day, you either play sports, are extremely active, or have an insane metabolism. I'm 2 inches taller than you (but 9 years older) and my cuting diet is under 2000 calories. When I bulked I only went up to 3k-ish. Were you getting enough protein when you were cutting?

When you say you were "normally" eating 3400 a day, was that for a bulk or to simply maintain?

at the time i was playing tennis 5-6 days a week and did cardio 3-5 days a week....i wouldnt say i lost 8 lbs of pure muscle because there was a slight change in bf% but id say 3-4 lbs were mostly muscle

i am currently eating 3400-3600 a day and i am bulking, gaining .5-1 lb/week. right now i play tennis 5 days a week and lift 4 days a week. work 2 days a week aswell and my job is pretty active so that may explain it. my protein was definitely not up to par with what i get now which is usually always at least 180 and on good days is 220+