How to lose fat for Noobs - Part II

[Van4stan91]

Will there be any difference in eating consistent Calories/Macros vs. Eating 1700-1800 for 5 days then 2100-2200 on weekends?

[wave_length]

Will there be any difference in eating consistent Calories/Macros vs. Eating 1700-1800 for 5 days then 2100-2200 on weekends?

No.

[eggums86]

any fat burner supplements along with exercise/healthy diet/lifting?

[wave_length]

any fat burner supplements along with exercise/healthy diet/lifting?

No.

[Budjola]

any fat burner supplements along with exercise/healthy diet/lifting?

ec stack if u wanna try it

[loseweight480]

Lol

[PylypRomanov]

at 8p.m. daily, do as follows...

1. complete 100 push ups (no matter how long it will take)
2. eat a banana super meal:
2 or 3 mashed bananas
+ non fat Greek yogurt
+ your choice of protein powder (1 scoop)
+ cocoa beans (8-10 in count (no more than 10))
mix it all up and enjoy...
3. at 9:30p.m. later that day do another 50 push ups

Do this for 3 weeks and You will see results.
Don't eat any fatty foods/cheat meals at all... Cheat meals are for cheaters... In this case however, the only person You'd be cheating, is yourself.

[Fred000002]

Nice,great info as usual.

[Striation]

at 8p.m. daily, do as follows...

1. complete 100 push ups (no matter how long it will take)
2. eat a banana super meal:
2 or 3 mashed bananas
+ non fat Greek yogurt
+ your choice of protein powder (1 scoop)
+ cocoa beans (8-10 in count (no more than 10))
mix it all up and enjoy...
3. at 9:30p.m. later that day do another 50 push ups

Do this for 3 weeks and You will see results.
Don't eat any fatty foods/cheat meals at all... Cheat meals are for cheaters... In this case however, the only person You'd be cheating, is yourself.

Registered cheater. Everyday. This guy. haha

[BodyComingSoon]

From the IIFYM Calculator it says I need to eat 1837 Calories. How many grams of protein would I need to eat if I weigh 70kg?
So if I eat 1837 calories, 'x' amount of protein and work out 3 days a weeks I'll lose fat as well as gain muscles? Sorry for noob question, I'm still new to gym life

[JakLive]

Being lurk for 3 months, i think i must say thanks to Wave_length, idrive and other members in this thread, so i decide to join the forum.. have been following to the 3 rules, and my weight going down from 77.2kg (170lbs) to 65kg (143lbs) in 2 1/2 months and keep counting down until my goal weight achieve, 60kg (132lbs) before start to clean bulk ( i'm only 5'6" ).. in the early of second months, my weight lifting suffering , but trying to keep up the pace and i start to lifting at least the same if not more weight before cutting.. i feel great and healthy, but the best thing i have is i start to see my abs although is blurry for the first time of my life.. any opinion and suggestion i appreciate it...
God Bless You Guys...

[wave_length]

From the IIFYM Calculator it says I need to eat 1837 Calories. How many grams of protein would I need to eat if I weigh 70kg?
So if I eat 1837 calories, 'x' amount of protein and work out 3 days a weeks I'll lose fat as well as gain muscles? Sorry for noob question, I'm still new to gym life

In my opinion, yes, you can gain muscle mass while losing fat. The easiest way to determine if you are in fact gaining muscle mass is by strength in the gym. Keep protein above 120g and you will be good.

[wave_length]

Being lurk for 3 months, i think i must say thanks to Wave_length, idrive and other members in this thread, so i decide to join the forum.. have been following to the 3 rules, and my weight going down from 77.2kg (170lbs) to 65kg (143lbs) in 2 1/2 months and keep counting down until my goal weight achieve, 60kg (132lbs) before start to clean bulk ( i'm only 5'6" ).. in the early of second months, my weight lifting suffering , but trying to keep up the pace and i start to lifting at least the same if not more weight before cutting.. i feel great and healthy, but the best thing i have is i start to see my abs although is blurry for the first time of my life.. any opinion and suggestion i appreciate it...
God Bless You Guys...

Congrats on the abs. If you have any specific questions, shoot.

[austintip10]

Eating 500 calories under maintenance won't get your shredded. It will help you lose weight but you will have to use more advanced methods to get shredded.

Austin Tippett
Marketing Manager, Champ Society

[wave_length]

Eating 500 calories under maintenance won't get your shredded. It will help you lose weight but you will have to use more advanced methods to get shredded.

Austin Tippett
Marketing Manager, Champ Society

Depends on what you call "shredded". In any case, caloric restriction will be a necessity in all protocols.

[ElJonny]

just want to say a huge thanks to wave_length and everyone else that has chimed in, been cutting for 8 weeks now and made great progress with the fat loss! I'm quite amazed at how this works, i was totally stuck and desperate before discovering this thread, thank you guys!!

after 8 weeks I'm not at my ultimate BF goal yet but have realized that it will take weeks if not months more to get there, but, I'm happy for now and since I'm starting to get a bit too thin overall i want to chill a bit and start putting a bit of muscle on (while hopefully keeping the fat as low as possible of course)

I've re-read Wave's original guide, but just want to ask before i go doing anything to ruin my progress…

is it ok to switch up between cutting, and gaining every few weeks? are there any rules of thumb for how to do it? I'm at 2k calls now, maintenance was around 2600.
what should i go to now? is it a gradual incremental increase to get up to +500 above maintenance?

[emclel78]

Hi guys! I've been lurking in the shadows of the forum for the past year or so reading up on as much as I can to educate myself on how to achieve my weight loss goals. First and foremost I'd like to thank wave_length for creating this thread as it has been the most insightful and comprehensive weight loss guide I've come across. Cheers mate!

So...I've been dieting for just under a year in 16-week intervals with 2-week breaks in between at which I would eat at maintenance. I recently started my next phase of cutting, albeit, I was experiencing dizziness and an accelerated heart rate within just a few minutes of lifting and I wasn't pushing an insane amount of weight that was out of my usual range. This had been going on for a few days so I went to see my cardiologist for an examination. He ran an ekg, heart sonogram, blood work and urinalysis and everything came back normal. I began to wonder if maybe I was cutting for too long or perhaps my macros were too low for my current weight. Has anybody else experienced this?

Weight: 225 lbs (roughly 25-30% BF)
Height: 6'-0"
Age: 37
Activity Level: Sedentary
Goal: Lose 1.5 lbs/week

My meal plans is as follows...
2000 kcal
50P/30C/20F

Meal 1
3 ea - Sunny Meadow Jumbo Whole Eggs
400 g - Original Egg Beaters
40 g - Great Value Oats w/Cinnamon and Truvia
2 ea - Nature Made Fish Oil Softgels
1 ea - Equate Men's Multivitamin

Meal 2
8 oz - Jenni-O Extra Lean Ground Turkey
120 g - Uncle Ben's Ready Brown Rice
85 g - Marketside Broccoli

Meal 3
300 g - Dannon Light & Fit Greek Yogurt

Meal 4
8 oz - Extra Lean Ground Beef
120 g - Uncle Ben's Ready Brown Rice
85 g - Marketside Green Beans

Meal 5
68 g - Dymatize Elite XT Protein
10 g - Dymatize Creatine

Any help would be greatly appreciated.

[Bizzle13]

One of the scales at the gym with the electric current estimated my body fat to be 13.4% but a more reliable source on here estimated around 18-20%. I've been eating on average 2000 calories a day for a few months while my maintenence is around 2700.

For the last month I've been methodical in what I eat and drink and have amassed a total of 55450 calories over the last 28 days. Maintenence would be around 75600 so according to that I'm 21150 calories under maintenence. That should account for around 6 pounds (according to 1 pound lost costing 3500 calories).

Anyway my questions are how exactly does that work? Will it be a pound of fat lost? So for example when I weigh myself I've only lost 4 pounds I can assume I've gained 2 pounds in muscle as per the difference? (I do work out 4 or 5 times a week and am constantly striving to lift heavier each week, even if it's just an extra 5kg).

Also does the quality of the calories I'm eating have much of an effect on fat loss? Or is it just solely down to quantity? I'm finding it difficult to eat 180-200 grams of protein a day while I regularly hit 200+ grams of carbs and around 80-90 grams of fat (not exact). But as I said I'm always on average hitting 2000 calories a day.

Thanks for any help

[wave_length]

just want to say a huge thanks to wave_length and everyone else that has chimed in, been cutting for 8 weeks now and made great progress with the fat loss! I'm quite amazed at how this works, i was totally stuck and desperate before discovering this thread, thank you guys!!

after 8 weeks I'm not at my ultimate BF goal yet but have realized that it will take weeks if not months more to get there, but, I'm happy for now and since I'm starting to get a bit too thin overall i want to chill a bit and start putting a bit of muscle on (while hopefully keeping the fat as low as possible of course)

I've re-read Wave's original guide, but just want to ask before i go doing anything to ruin my progress…

is it ok to switch up between cutting, and gaining every few weeks? are there any rules of thumb for how to do it? I'm at 2k calls now, maintenance was around 2600.
what should i go to now? is it a gradual incremental increase to get up to +500 above maintenance?

Yes you can switch every few weeks. I don't believe in the "reverse dieting" approach, gradually increasing calories, but it won't do any harm either. As long as you are happy with your level of bodyfat, you can basically do whatever you want. Provided the 3 rules are met, you will progress.

[wave_length]

Hi guys! I've been lurking in the shadows of the forum for the past year or so reading up on as much as I can to educate myself on how to achieve my weight loss goals. First and foremost I'd like to thank wave_length for creating this thread as it has been the most insightful and comprehensive weight loss guide I've come across. Cheers mate!

So...I've been dieting for just under a year in 16-week intervals with 2-week breaks in between at which I would eat at maintenance. I recently started my next phase of cutting, albeit, I was experiencing dizziness and an accelerated heart rate within just a few minutes of lifting and I wasn't pushing an insane amount of weight that was out of my usual range. This had been going on for a few days so I went to see my cardiologist for an examination. He ran an ekg, heart sonogram, blood work and urinalysis and everything came back normal. I began to wonder if maybe I was cutting for too long or perhaps my macros were too low for my current weight. Has anybody else experienced this?

Weight: 225 lbs (roughly 25-30% BF)
Height: 6'-0"
Age: 37
Activity Level: Sedentary
Goal: Lose 1.5 lbs/week

My meal plans is as follows...
2000 kcal
50P/30C/20F

Meal 1
3 ea - Sunny Meadow Jumbo Whole Eggs
400 g - Original Egg Beaters
40 g - Great Value Oats w/Cinnamon and Truvia
2 ea - Nature Made Fish Oil Softgels
1 ea - Equate Men's Multivitamin

Meal 2
8 oz - Jenni-O Extra Lean Ground Turkey
120 g - Uncle Ben's Ready Brown Rice
85 g - Marketside Broccoli

Meal 3
300 g - Dannon Light & Fit Greek Yogurt

Meal 4
8 oz - Extra Lean Ground Beef
120 g - Uncle Ben's Ready Brown Rice
85 g - Marketside Green Beans

Meal 5
68 g - Dymatize Elite XT Protein
10 g - Dymatize Creatine

Any help would be greatly appreciated.

Do you feel you get enough sleep?

[wave_length]

One of the scales at the gym with the electric current estimated my body fat to be 13.4% but a more reliable source on here estimated around 18-20%. I've been eating on average 2000 calories a day for a few months while my maintenence is around 2700.

For the last month I've been methodical in what I eat and drink and have amassed a total of 55450 calories over the last 28 days. Maintenence would be around 75600 so according to that I'm 21150 calories under maintenence. That should account for around 6 pounds (according to 1 pound lost costing 3500 calories).

Anyway my questions are how exactly does that work? Will it be a pound of fat lost? So for example when I weigh myself I've only lost 4 pounds I can assume I've gained 2 pounds in muscle as per the difference? (I do work out 4 or 5 times a week and am constantly striving to lift heavier each week, even if it's just an extra 5kg).

Also does the quality of the calories I'm eating have much of an effect on fat loss? Or is it just solely down to quantity? I'm finding it difficult to eat 180-200 grams of protein a day while I regularly hit 200+ grams of carbs and around 80-90 grams of fat (not exact). But as I said I'm always on average hitting 2000 calories a day.

Thanks for any help

A certain caloric restriction results in a certain loss of total body weight. As long as body fat is not in the single digits, your best estimate on whether you have gained muscle mass in the process is performance in the gym. In any case, other than doing full body scans, you will not get exact numbers of body fat and muscle mass.

"Quality" of food is a broad term. There is scientific evidence that a certain amount of protein is required for optimal body composition. There is also evidence in advantages of certain kinds protein over others, but as long as you get a good variety you will most probably be fine.

[Bizzle13]

A certain caloric restriction results in a certain loss of total body weight. As long as body fat is not in the single digits, your best estimate on whether you have gained muscle mass in the process is performance in the gym. In any case, other than doing full body scans, you will not get exact numbers of body fat and muscle mass.

"Quality" of food is a broad term. There is scientific evidence that a certain amount of protein is required for optimal body composition. There is also evidence in advantages of certain kinds protein over others, but as long as you get a good variety you will most probably be fine.

Thanks very much

[emclel78]

Do you feel you get enough sleep?

I average about 7-8 hours of solid sleep a night so I don't think it's sleep deprivation. I went for a follow up today and my doctor wants to perform a stress test and a transeso****eal echocardiogram (TEE). We'll see if this is merely a case of being over stressed or if it's something more serious.

[GOMADplus]

I am a prime example to why you should start early. I'm almost 25, I've never had a solid workout in my entire life. I sit in front of my computer all day long working, not moving to get up every hour or even sleep on a proper sleep schedule. I'm skinny fat, I've had a headache for about a year, and I feel like complete garbage regardless of how much I sleep. I dropped sodas a little over a month ago and the sugar still has me hooked. I'm now only drinking milk and water but I fear I am not drinking near enough per day. Please, how do I lose this skinnyfat lifestyle? I look disgusting, I just want to be attractive, where do I start after a whole 25 years of never exercising? Is it safe for me to just start lifting weights as long as I'm tracking what I eat? I'm at 23.5% BF, 5'4" male, 125 lbs, not in a good place with my health right now.

[Palmac]

Other than you, I've never seen anyone get very ripped using only 500 below maintainces.

Everyone I see that get super ripped have either done a variation of keto, low carbs, carb cycle etc. + cardio.
On top of this they have eaten around 4-6 meals a day and eaten very clean - eg. no fast food and sodas.

I know your thing works in theory and people see good results, but never seen people get below 10-9% (again, other than you) in the previous thread or on any other forums.

Could not agree more with this post! In my opinion and experience a low sugar low starch, low processed food diet is the best way to lean. Ive never been a fan of calories counting, just count simple carb intake ie sugar and starch. Soda being at the top of the list.
I personally eat meats, veggies, loads of animal fat, and a little fruit per day. IMO the deletion of saturated fats in the diet has led to all sorts of issues with over sugar consumption.
Would it be so hard to eat non labeled foods that are ONLY grown of killed?

[Palmac]

Big smoothie full off fruits and veg

Smoothies and juices may seem like a clean source of food,,,, but in reality they are too easily digested and make leaning difficult, But they do taste great.
Best to eat foods in their whole state.

[arzeLLouie]

Thanks for this. I have been working out 5 to 6 times a week. I lose 6 kilos in my 6 weeks. Your input will help me to lose more.

[youthnomore]

I'm 6'1" or so, my starting weight: 242lbs. Three months later and the help of this thread: 207 and 20% body fat. No idea what my % was before, but I assume it was quite a bit higher. Fat loss has slowed down (mostly because i think most of my weight loss in the beginning was water) but i am starting to become confident, healthy and excited about life again! My BMR is supposedly around 1900-2000, so my TDEE should be around 2400? I've been eating around(overestimating) 1800 calories every day and 150g~ protein. Do you think I am safe to drop my calories to 1500 to help lose fat faster?

[wave_length]

I am a prime example to why you should start early. I'm almost 25, I've never had a solid workout in my entire life. I sit in front of my computer all day long working, not moving to get up every hour or even sleep on a proper sleep schedule. I'm skinny fat, I've had a headache for about a year, and I feel like complete garbage regardless of how much I sleep. I dropped sodas a little over a month ago and the sugar still has me hooked. I'm now only drinking milk and water but I fear I am not drinking near enough per day. Please, how do I lose this skinnyfat lifestyle? I look disgusting, I just want to be attractive, where do I start after a whole 25 years of never exercising? Is it safe for me to just start lifting weights as long as I'm tracking what I eat? I'm at 23.5% BF, 5'4" male, 125 lbs, not in a good place with my health right now.

I also started lifting at age 25. Just read the first two posts of this thread and start.

[wave_length]

Thanks for this. I have been working out 5 to 6 times a week. I lose 6 kilos in my 6 weeks. Your input will help me to lose more.

Good luck and feel free to post any question you want.