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  1. #1
    Registered User nanananannana's Avatar
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    losing weight but not fat

    hey im not sure what im doing wrong but im only loosing lean body mass.
    my diet is
    meal 1
    pshake w/ water
    baked beans (drained of sauce)
    salsa

    meal 2
    tuna
    salsa
    sweetcorn

    meal 3
    protein powder
    low fat yogurt

    meal 4
    baked beans (drained)
    salsa

    meal 4
    handful of peanuts

    meal 6
    protein pancakes
    oats
    1/2 scoop whey
    cc

    kcals 1700
    protein 120
    carbs40
    fat 40
    I'm a vegetarian so i cant eat lean meats. how can i improve my diet?
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  2. #2
    315 Bench Soon! GettingfitAgain's Avatar
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    Originally Posted by nanananannana View Post
    hey im not sure what im doing wrong but im only loosing lean body mass.
    my diet is
    meal 1
    pshake w/ water
    baked beans (drained of sauce)
    salsa

    meal 2
    tuna
    salsa
    sweetcorn

    meal 3
    protein powder
    low fat yogurt

    meal 4
    baked beans (drained)
    salsa

    meal 4
    handful of peanuts

    meal 6
    protein pancakes
    oats
    1/2 scoop whey
    cc

    kcals 1700
    protein 120
    carbs40
    fat 40
    I'm a vegetarian so i cant eat lean meats. how can i improve my diet?
    Are you lifting heavy 3x a week?
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  3. #3
    Registered User nanananannana's Avatar
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    ive been lifting 2times because of exams but im going to add a day in 2 weeks, i also do 3 40min sessions of cardio
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  4. #4
    Registered User Xtremeone419's Avatar
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    Cool

    Originally Posted by nanananannana View Post
    hey im not sure what im doing wrong but im only loosing lean body mass.
    my diet is
    meal 1
    pshake w/ water
    baked beans (drained of sauce)
    salsa

    meal 2
    tuna
    salsa
    sweetcorn

    meal 3
    protein powder
    low fat yogurt

    meal 4
    baked beans (drained)
    salsa

    meal 4
    handful of peanuts

    meal 6
    protein pancakes
    oats
    1/2 scoop whey
    cc

    kcals 1700
    protein 120
    carbs40
    fat 40
    I'm a vegetarian so i cant eat lean meats. how can i improve my diet?
    IM confused bro.....your a vegetarian and your eating tuna???
    Salvation lies within, Strength of mind comes first....the body will follow.
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  5. #5
    Registered User nanananannana's Avatar
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    Originally Posted by Xtremeone419 View Post
    IM confused bro.....your a vegetarian and your eating tuna???
    i eat fish
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  6. #6
    Registered User iicbh's Avatar
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    perhaps it the beans. They retain a lot of water.
    start eating veggies like crazy.
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  7. #7
    Registered User nanananannana's Avatar
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    Does my diet look good??
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  8. #8
    Registered User davidinnz's Avatar
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    Curious by what means you have established that you're only losing lean body mass?
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  9. #9
    Registered User nanananannana's Avatar
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    im losing 1pound each week but i cant see any fatloss, its been like this for 5 weeks, is there any way in which my diet can be improved
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  10. #10
    315 Bench Soon! GettingfitAgain's Avatar
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    Originally Posted by nanananannana View Post
    im losing 1pound each week but i cant see any fatloss, its been like this for 5 weeks, is there any way in which my diet can be improved
    How much do you weigh? Is your strength going down in the gym? Did you take any measurements around the midsection?

    Your protein intake seems a little on the low side. 1g per 1lb of LBM.
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  11. #11
    Registered User nanananannana's Avatar
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    Originally Posted by GettingfitAgain View Post
    How much do you weigh? Is your strength going down in the gym? Did you take any measurements around the midsection?

    Your protein intake seems a little on the low side. 1g per 1lb of LBM.
    i weigh 120lbs im 5'3 im not sure of waist size and my strength hasn't decreased but it isnt increasing as rapidly as before
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  12. #12
    315 Bench Soon! GettingfitAgain's Avatar
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    Originally Posted by nanananannana View Post
    i weigh 120lbs im 5'3 im not sure of waist size and my strength hasn't decreased but it isnt increasing as rapidly as before
    Usually for cutting people recommend 10-12 x your BW. Considering you are only 120 lbs (Female?) you should probably reduce your cals some. 1700 is a bit much. I would try dropping to 1500 cals a day or maybe even a little less.

    I would also take your waist/hip measurements so you can see if its decreasing week over week. This is a good indicator of fat loss (regardless of what the scale says).

    120 lbs is also very light. I have no idea what someone 5'3" should weigh. Is your BF% high? Maybe even consider a recomp depending on your goals. Lookup pbateman2, king of recomp info.
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  13. #13
    Registered User nanananannana's Avatar
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    Originally Posted by GettingfitAgain View Post
    Usually for cutting people recommend 10-12 x your BW. Considering you are only 120 lbs (Female?) you should probably reduce your cals some. 1700 is a bit much. I would try dropping to 1500 cals a day or maybe even a little less.

    I would also take your waist/hip measurements so you can see if its decreasing week over week. This is a good indicator of fat loss (regardless of what the scale says).

    120 lbs is also very light. I have no idea what someone 5'3" should weigh. Is your BF% high?
    im a guy
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  14. #14
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    Originally Posted by nanananannana View Post
    im a guy
    120 lbs is light, not sure if you should be cutting but I have no idea what you look like or what your goals are.

    Look up pbate, maybe post some pics and get some feedback.
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  15. #15
    Registered User bigbadmac's Avatar
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    Up your protein intake drop the beans and def add vegies.Veggies are your best friend, steamed brocalli w/olive oil.(F'n great cant get enough)
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  16. #16
    Registered User nanananannana's Avatar
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    Originally Posted by GettingfitAgain View Post
    120 lbs is light, not sure if you should be cutting but I have no idea what you look like or what your goals are.

    Look up pbate, maybe post some pics and get some feedback.
    ill post some pics up tommorow. i have a skinny build but i have a fat on my stomach,and im cutting
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  17. #17
    Registered User davidinnz's Avatar
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    Gettingfitagain seems to have solid advice.

    Just my experience... you say you "can't SEE any fat loss". There are a lot of optical illusions as one reduces body fat, and they can be extremely frustrating and confusing.

    Take this as "the complete idiot's anecdotal guide" as I'm no expert but simply learning as we all are...

    I am looking much leaner in street clothes (which is great, I have no desire to bulk up), yet people in the gym are remarking "Hell you are pumping. That new weights routine is working!" What's happening is that as superficial bulk becomes stronger and leaner, my clothed appearance is smaller, leaner. BTW, this is often true of conditioned athletes. I recently stood next to one of the world's top rugby props (a position requiring real strength in rugby, typically 110kg+ and very strong). I was amazed that he never looked eye-catchingly big fully clothed, yet I bet in a gym he looks a monster. He is all conditioned strength and muscle.

    But here's the rub, what people don't see in my gym singlet is the fat I can see on my chest and stomach, and it can drive me nuts looking at it. But you see, as you lose fat from all over your body, the areas we most carry weight (for me chest/stomach) can begin to look for a time even more noticeable. It's a kind of optical illusion as you are viewing them against an overall leaner stronger frame, and it won't disappear over night. That's why gettingfitagain's advice to take measurements is good. The optical illusions are extremely deceiving, and I find it unlikely, given that you are not losing strength, that you are actually losing lean mass.

    Something odd about your diet given you are a vegetarian is that it doesn't seem to include much of what I'd call good vegetables. I thrive on stirfries, tons of crisp lightly-cooked veges and beef strips. Just me, it is often a personal thing you have to feel out for your metabolism.

    Again, I'm not an expert.. I think we figure stuff as we go, and some of it will be unique to our own body.
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  18. #18
    Registered User nanananannana's Avatar
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    pics
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  19. #19
    Registered User nanananannana's Avatar
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    any ideas. im considering bulking but if i do bulk i only want to gain lean muscle and no fat
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  20. #20
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    Are you plugging your intake into a tracker or counter somewhere? Unless you're only having a couple spoons of baked beans (less than 1/2 c.), the beans alone are over 40 carbs total. The canned stuff does have a lot of sodium and I think most baked beans have a lot of sugar. Anyway, my point is: if you aren't seriously tracking your intake, it might help you to plug it into one of the online trackers to make sure your diet comes out the way you mean for it to.

    Since you eat fish, salmon has some major benefits, too, that you could look into if you haven't already.

    GL. 1 pound/wk is pretty good for fat loss. I'm not sure why you think your weight loss isn't fat loss? Like someone else said, do some measurements. I was whining the other day about the scale's failure to affirm my diet and when I measured yesterday I'd lost 3/4in. from my waist. It's not noticeable in the mirror, but over a few more weeks it will be.

    Make sure you are CERTAIN of your intake and Stick to it. Only thing that ever works.
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  21. #21
    Registered User nanananannana's Avatar
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    Originally Posted by critterbug View Post
    Are you plugging your intake into a tracker or counter somewhere? Unless you're only having a couple spoons of baked beans (less than 1/2 c.), the beans alone are over 40 carbs total. The canned stuff does have a lot of sodium and I think most baked beans have a lot of sugar. Anyway, my point is: if you aren't seriously tracking your intake, it might help you to plug it into one of the online trackers to make sure your diet comes out the way you mean for it to.

    Since you eat fish, salmon has some major benefits, too, that you could look into if you haven't already.

    GL. 1 pound/wk is pretty good for fat loss. I'm not sure why you think your weight loss isn't fat loss? Like someone else said, do some measurements. I was whining the other day about the scale's failure to affirm my diet and when I measured yesterday I'd lost 3/4in. from my waist. It's not noticeable in the mirror, but over a few more weeks it will be.

    Make sure you are CERTAIN of your intake and Stick to it. Only thing that ever works.
    I have beans w/out the sauce. i dont track every calorie, i did a few weeks ago and i have adjusted my diet but i am 100% sure that i am at a deficit around about 500cals per day
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  22. #22
    315 Bench Soon! GettingfitAgain's Avatar
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    Originally Posted by nanananannana View Post
    I have beans w/out the sauce. i dont track every calorie, i did a few weeks ago and i have adjusted my diet but i am 100% sure that i am at a deficit around about 500cals per day
    IMO looking at your pictures, you have very little muscle mass so I would personally do a recomp. By adding more muscle than fat you will also be changing your BF ratios making you look leaner than you are.

    Look up any post from pbateman2 and stop by his thread. He is very helpful and will most likely give you some good advice.
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  23. #23
    Registered User nanananannana's Avatar
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    Originally Posted by GettingfitAgain View Post
    IMO looking at your pictures, you have very little muscle mass so I would personally do a recomp. By adding more muscle than fat you will also be changing your BF ratios making you look leaner than you are.

    Look up any post from pbateman2 and stop by his thread. He is very helpful and will most likely give you some good advice.
    thanks for the info, can u suggest any supps for body recomp?
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  24. #24
    Registered User nanananannana's Avatar
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    Originally Posted by GettingfitAgain View Post
    IMO looking at your pictures, you have very little muscle mass so I would personally do a recomp. By adding more muscle than fat you will also be changing your BF ratios making you look leaner than you are.

    Look up any post from pbateman2 and stop by his thread. He is very helpful and will most likely give you some good advice.
    hey so should i be eating above maintenance for recomp?
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  25. #25
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    Originally Posted by nanananannana View Post
    hey so should i be eating above maintenance for recomp?
    This is pbatemans thread. Go there and ask away

    http://forum.bodybuilding.com/showth...564231&page=59
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  26. #26
    Registered User nanananannana's Avatar
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    Originally Posted by GettingfitAgain View Post
    This is pbatemans thread. Go there and ask away

    http://forum.bodybuilding.com/showth...564231&page=59
    kk thanks
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  27. #27
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    Since you lift weights..

    You're not eating adequate amount of carbohydrates to fuel your anaerobic workout

    and..

    You're not getting enough fat to provide a good amount of alternate source of energy (besides stored body fat)

    You may not be getting enough protein (don't know your weight, so it's hard to know), therefore your body might rely on muscle tissue for energy.

    Oh, and the macro's you listed only equals appx 1kcal, not 1700
    -King Six-
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    For me I would drop weight but it would take weeks for it to show. This could be due to my body deciding to drop the water that was in my fat cells. Just be patient bro
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  29. #29
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    Read this post...some food for thought.
    Originally Posted by ejthomp View Post
    I started my weight loss in November of 2008 and lost 60 pounds in six months. At that time I thought cardio was necessary. I watched what I ate and whenever my weight loss stalled, I did more cardio to push myself lower. Last summer I was running 5 miles several times per week.

    When I got down to 190 from 250, I then realized that I didn't have the body I wanted. I was still soft and I didn't have the muscle mass or definition that I thought I would have at that weight. I made the decision to try and add some muscle. It was an educating process, but over the next six months I realized that all that running was really making muscle gain difficult. In a sense, cardio was KEEPING ME FAT. I dialed back my cardio to a couple times per week and lowered the intensity....my weight room results skyrocketed and I put on more muscle mass in 3 months than I had in the previous 9.

    I'm now in the process of leaning out and I'm feeling a lot better about what I see in the mirror. I'm gradually going back down to 190 pounds from 200 with very little cardio. I'm in much better control of my diet and I know the weight I am losing is body fat and I'm holding onto my muscle mass. I've learned that diet is what makes it happen. If you're having difficulty leaning out, the problem is almost for sure with what you are putting into your mouth every day.

    So...my lesson... A lot of cardio will help you lose weight....but not necessarily help you get lean.

    If you have a lot of fat to lose, I would suggest plenty of cardio if for nothing other than improving your cardiovascular capacity (which is probably low since you are so fat) and burning some extra calories. But if you only have 10-20 pounds to lose, I suggest you concentrate a whole lot more on diet and weight training and less on cardio as cardio may not get you where you want to be.
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