Hi Everybody,
As you probably see its my first post on here.
Here is my brief story:
I recently gained a lot of extra weight( drunk a lot of beer,with no exercise),and looking at myself in mirror, just disgusted me,so I decided to loose weight. I got a fitness instructor, who told me to eat only boiled chicken,eggs for breakfast,some veggies,and green apples with pineapple from fruits. And I strictly followed the diet, ate 5 times a day, little by little. Excercise also everyday, 1.5 hrs weight lifting( light weights,many reps)........and then 1.5hrs fast walking in sauna suit(he mentioned,that its the most effective way).As I result, I went from 123.6 kgs to 115.8 kg in less than 10 days. However, I could not notice a smallest difference in my belly(thats my main fat part of body,with all beers consumed before), which kind of brought me down a bit, but I am willing to fight, until I win. My goal is 85kg by June 2011. I also take fat burning pills,Dymaburn. So right now, I dont know what to do, I still have 2 weeks holiday,and want to do as much as I can. Tomorrow I start Thai Kick Boxing, twice a day fora 1.5 hrs each session,everyday till 26th of june.
So please, if anybody can, suggest how I can maximize my results and what I have to do for it?
Hope for your help, and I also hope that this forum will be of a great help for me.
Meanwhile, I wish everybody fantastic day/night.
Bobby
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07-12-2010, 10:09 AM #1
Weight just stuck at 115.8 kgs........Please suggest something.
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07-12-2010, 11:09 AM #2
Stick with a calorie deficit and eat a lot of protein. Plain and simple. You're probably going to have a belly for a long time. I've lost about 50 pounds (in 11 weeks) and mine has gone down A LOT and I've lost about 7 inches off my waist but I still have weight to lose there. I have about 30 pounds of fat left to lose (where I'll be 13-14% BF) and the stomach/lovehandles are, most of the time, the last to fully go.
You don't get to choose where you burn fat. Keep burning and don't complain or worry about where you're losing it from until you're under 15% BF. That's the realization I came to. Best of luck!Barely decent crew
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07-12-2010, 11:48 AM #3
- Join Date: Jun 2009
- Location: Vancouver, Washington, United States
- Age: 60
- Posts: 4,384
- Rep Power: 775
Read the stickies...
http://forum.bodybuilding.com/showth...hp?t=113693871
You have a lot to learn. Good Luck.A diet isn't punishment. A diet is a way to reward your body with the wholesome, nutritious food that it needs. Your body composition is a direct reflection of what you put in your mouth.
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07-12-2010, 12:15 PM #4
- Join Date: Jan 2010
- Location: United Kingdom (Great Britain)
- Age: 33
- Posts: 299
- Rep Power: 220
Hey Bobby
I was around 120kg when I started
read the sticky above
lift heavy
Eat Protein around 180+ and keep the rest of your diet strict
Eat in calorie deficit
Thats the 3 key things, if you do all of them you'l lose weight without losing to much muscle mass.
The light weights high reps isn't worth the time really, instead just lift heavy weights for 6-8-10 reps.
Fat burning pills are all hype, stay in deficit and the fat will get burntWeight when I started lifiting 283lb (35% bf)
Summer 2010 - 200lbs
Fail since then
Oct 1 - Jan 1 Transformation:
Oct 1: 244 | Oct 7: 238 | Oct 14: 236 | Oct 21: 233 | Oct 28 : 233 |
Nov 4: 231 | Nov. 11: 230 | Nov 18: xxx | Nov 25: xxx |
Dec 2: xxx | Dec 9: xxx | Dec 16: xxx | Dec: 23: xxx |
Jan: 1 xxx |
Start: 244 | Finish: xxx | Lost: 13 (so far) l
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07-12-2010, 08:39 PM #5
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07-12-2010, 09:21 PM #6
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07-12-2010, 09:40 PM #7
- Join Date: Feb 2010
- Location: Austin, Texas, United States
- Posts: 24,082
- Rep Power: 137320
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07-12-2010, 10:33 PM #8
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07-12-2010, 10:36 PM #9
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07-13-2010, 01:46 AM #10
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07-13-2010, 02:02 AM #11
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07-13-2010, 02:15 AM #12
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07-13-2010, 02:19 AM #13
- Join Date: May 2010
- Location: Cypress, Texas, United States
- Posts: 23,804
- Rep Power: 266933
I've bolded what I think are great suggestions from other's comments below.
All good stuff.
You should lift as hard as you can while being able to maintain excellent form. After a leg workout, at a minimum, your legs should feel rubbery as you walk around the gym. Preferably, you should have more trouble than that and want to spend the rest of the day sitting down. If you came into the gym well-rested and healthy, you might even feel a little nauseous. Good stuff.
As a beginner, you should always feel sore the next day after working out. And you'll probably feel more sore the second day, which might come as a surprise to you. In college, I made an old roommate of mine do squats for the first time - three sets of 15 full squats. Two days later he was walking across the street and he just fell. I considered that a job well done.
When you work your back, it should just feel exhausted. For instance, if you start your back workout with three sets of eight chinups, then you do deadlifts and rows, you shouldn't be able to do more than three or five chins at the end of your workout.
And beginners are for some reason good at working their chest anyway. I'm assuming you've had sore pecs after a chest workout. That's how your other bodyparts should feel after you work them. As a beginner, you're learning how to utilize your other muscles and work through the burn and get a pump. Concentrate on your form so you're using your legs to do squats (instead of using your lower back), your lats to do barbell rows (instead of using your biceps), etc.
Unless you're doing thai kickboxing with snot nosed kids, your kickboxing workouts will be enough cardio. When your kickboxing classes are over, then you can look at HIIT as a good cardio/conditioning/fatburning tool.
Sounds like you have a lot on your plate. As long as you concentrate on eating your protein and getting enough carbs to keep your energy up but not so many that you go out of caloric deficit, you should come out of this looking and feeling much better. I'm impressed by your eclectic choice of workouts. Good job.
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07-13-2010, 10:06 PM #14
What does protein around 180+ means? And how do I eat in calorie deficit?
I am very new to all this,so I am sorry if I ask stupid questions for now. It will all change soon,once I have at least the basics.
I currently eat, cucumbers,cabbage,broccoli,sweet peppers, onions with tbsp of olive oil twice a day,3 eggs for breakfast and half chicken breast once a day. Plus green apples,and pineapple a day.Thats about it. Is it sufficent diet? or shall I add/remove something?
Thank you everybody
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07-14-2010, 10:01 AM #15
- Join Date: Jan 2010
- Location: United Kingdom (Great Britain)
- Age: 33
- Posts: 299
- Rep Power: 220
Around 180grams, basically workout your lean body mass
So take your weight X and your body fat (if you don't know your body fat stick a picture up on this forum, the members are quite good at estimating your body fat)
Say your 25% BF time your weight by 0.75 to give your lean body mass and just eat 1 gram of fat per pound of lean body mass
Eating in deficit- Workout our your BMR, just google it, plently of online calculators, factor in your activity level.
Subtract 500-1000 calories from this, and eat that amount of calories daily to lose 1 & 2 lbs (respectively) a week
Once you know your daily calories requirements factor your diet around this
I try to stick to the 40/40/20 macro breakdown
So 40% protein, 40% carbs 20 % for the day,
I would recommend using dailyburn to track what you eat.
You might want to add tuna(skipjack) grilled fish, grilled/baked chicken, cottage cheese, whey protein etc to your diet
hope it helpsWeight when I started lifiting 283lb (35% bf)
Summer 2010 - 200lbs
Fail since then
Oct 1 - Jan 1 Transformation:
Oct 1: 244 | Oct 7: 238 | Oct 14: 236 | Oct 21: 233 | Oct 28 : 233 |
Nov 4: 231 | Nov. 11: 230 | Nov 18: xxx | Nov 25: xxx |
Dec 2: xxx | Dec 9: xxx | Dec 16: xxx | Dec: 23: xxx |
Jan: 1 xxx |
Start: 244 | Finish: xxx | Lost: 13 (so far) l
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07-14-2010, 10:09 AM #16
1. You're body takes fat from wherever it wants so your body may take the fat off of your belly last, unfortunately.
2. It sounds like you have found some good foods to eat and thats great! But make sure you know how many calories you are eating and more importantly, how many you need to be losing weight. Go to thedailyplate.com to calculate how many calories a day you need/burn.
3. Make sure you aren't overdoing it! An hour of weight lifting and an hour of cardio is fine and anything more than that may leave you exhausted and prone to overeating because you're so hungry.
4. Especially don't overdo it with the sauna suit. Losing water weight is TEMPORARY! You will still have to drink water later or else you will be dehydrated. The most important thing is to drink water throughout the day and avoid really salty food if you are worried about excess water weight.
5. Lastly, if you are doing the Thai Boxing I would remove the cardio for the time being. You obviously can't do all 3 (Lifting, Cardio, Thai).**MISC Running Crew**
You are what you eat, love what you are.
"are u guys fuking wizard chefs??? surely u don't eat like this all the time...." TheDarkKnight27
I may or may not have gotten my avi idea from American_Psycho
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