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  1. #4291
    Retired at 42 wave_length's Avatar
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    Originally Posted by youthnomore View Post
    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?
    Congrats on your progress. It is safe to drop calories as long as you can stick to it and performance in the gym does not suffer significantly.
    How to lose fat for Noobs: http://forum.bodybuilding.com/showthread.php?t=129247741

  2. #4292
    Registered User onoratofelix's Avatar
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    why does my abs is different when it is on the first time i wake up and at the night ?
    it seems a little "bloated" in the night
    how to keep it flat all day ?

  3. #4293
    Retired at 42 wave_length's Avatar
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    Originally Posted by onoratofelix View Post
    why does my abs is different when it is on the first time i wake up and at the night ?
    it seems a little "bloated" in the night
    how to keep it flat all day ?
    That's completely normal. You can keep it flat by not eating or drinking anything during the day (not really practical). But the effect decreases as body fat goes down.
    How to lose fat for Noobs: http://forum.bodybuilding.com/showthread.php?t=129247741

  4. #4294
    Registered User solice0012's Avatar
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    Not sure what I am doing wrong, or whats going on? I am on day 7, my starting weight was 224.8 and today I weighed in at 225. Maybe enough time has just not gone by yet? I just want to make sure I am doing this correctly. See below for my stats and diet / routine. Just figured I would have stayed the same weight or lost a little by now, not gone up..

    I am 6' tall and starting weight 224.8 (I don't know my body fat % but I am assuming like 20-22%)

    Workout Routine:
    M- Chest, Triceps & Calves
    T- Back, Biceps, Abs
    W- Rest
    Th- Delts, Traps & Calves
    F- Legs - Abs
    S- Rest
    S- Rest

    Supplements
    10g Creatine
    Whey Protein
    CLA, Betaine, Beta-Alanine, Fish-Oil, BCAA
    Amazing Grass - Superfood

    Diet-
    Breakfast - 2 eggs and my pre workout shake (276 Calories)
    (I workout in early in the morning 6am)
    Post-Workout shake (120 Calories)
    I eat around 258g of chicken breasts with whole grain rice and green beans (this is split up to 3 meals through out the day - 886 Calories).
    Another Protein shake later in the day (120 Calories)
    Occasionally a snack - like a granola bar, or some yogurt or cottage cheese, or some nuts (150 calories)
    Boat loads of water.. I'm drinking water all day.

    Total Calories: 1552-1650

  5. #4295
    Registered User noexcuses5's Avatar
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    Awesome post!! I love reading these because they give me so much motivation. My problem is that I can never stick to my diet plan I try to eat as little sugar as possible but sometimes I get into these moods (sometimes last for weeks at a time) where I can't help but eat everything in sight! I think I have a binging problem but I don't know how to stop it..

  6. #4296
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    Originally Posted by solice0012 View Post
    Not sure what I am doing wrong, or whats going on? I am on day 7, my starting weight was 224.8 and today I weighed in at 225. Maybe enough time has just not gone by yet? I just want to make sure I am doing this correctly. See below for my stats and diet / routine. Just figured I would have stayed the same weight or lost a little by now, not gone up..

    I am 6' tall and starting weight 224.8 (I don't know my body fat % but I am assuming like 20-22%)

    Workout Routine:
    M- Chest, Triceps & Calves
    T- Back, Biceps, Abs
    W- Rest
    Th- Delts, Traps & Calves
    F- Legs - Abs
    S- Rest
    S- Rest

    Supplements
    10g Creatine
    Whey Protein
    CLA, Betaine, Beta-Alanine, Fish-Oil, BCAA
    Amazing Grass - Superfood

    Diet-
    Breakfast - 2 eggs and my pre workout shake (276 Calories)
    (I workout in early in the morning 6am)
    Post-Workout shake (120 Calories)
    I eat around 258g of chicken breasts with whole grain rice and green beans (this is split up to 3 meals through out the day - 886 Calories).
    Another Protein shake later in the day (120 Calories)
    Occasionally a snack - like a granola bar, or some yogurt or cottage cheese, or some nuts (150 calories)
    Boat loads of water.. I'm drinking water all day.

    Total Calories: 1552-1650
    Way too early for any conclusions. Give it at least two more weeks.
    How to lose fat for Noobs: http://forum.bodybuilding.com/showthread.php?t=129247741

  7. #4297
    Retired at 42 wave_length's Avatar
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    Originally Posted by noexcuses5 View Post
    Awesome post!! I love reading these because they give me so much motivation. My problem is that I can never stick to my diet plan I try to eat as little sugar as possible but sometimes I get into these moods (sometimes last for weeks at a time) where I can't help but eat everything in sight! I think I have a binging problem but I don't know how to stop it..
    Maybe try eating more sugar? Might be you need some in your diet to keep sane.
    How to lose fat for Noobs: http://forum.bodybuilding.com/showthread.php?t=129247741

  8. #4298
    Registered User solice0012's Avatar
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    Originally Posted by wave_length View Post
    Way too early for any conclusions. Give it at least two more weeks.
    Thanks for the reply. Thats what I figured. I will update in two more weeks.

  9. #4299
    Retired at 42 wave_length's Avatar
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    Lots of spam here lately.
    How to lose fat for Noobs: http://forum.bodybuilding.com/showthread.php?t=129247741

  10. #4300
    Registered User pebblybeach's Avatar
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    Originally Posted by kira1989 View Post
    ....Read the post...Read the stickies....then ask
    read the posts and they were useful. Now at around 10-11% bodyfat but cant shift the last bit. 19 yrs and 145 pounds however everytime i have a cheat it goes up to around 150, cut restarts and i get down to 144-145 and no real difference? Do i need to go lower on the calories? eating 2000 a day 200p 175c 55f and working on a 4 day on 1 day off split

    any tips would be great

  11. #4301
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    Originally Posted by pebblybeach View Post
    read the posts and they were useful. Now at around 10-11% bodyfat but cant shift the last bit. 19 yrs and 145 pounds however everytime i have a cheat it goes up to around 150, cut restarts and i get down to 144-145 and no real difference? Do i need to go lower on the calories? eating 2000 a day 200p 175c 55f and working on a 4 day on 1 day off split

    any tips would be great
    Yes. You need to go lower with the calories, cheats included.
    How to lose fat for Noobs: http://forum.bodybuilding.com/showthread.php?t=129247741

  12. #4302
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    Great read! To the point. Thank you
    http://www.perfectmalephysique.com/

  13. #4303
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    hi wave_length,

    hope you're doing well and thanks for putting this together & continuing to reply to our inquires. I hoping if you could assist me with fat loss as well. I've already received some great advice from brotherwolf and wanted your take on this as well.

    I'm currently 200 lbs, 5'10 and ~bf 22%. My BMR is 1901 and my TDEE is 2852 (1901*1.5). I am not sure if 1.5 is the correct multiplier as I workout 5x a week with cardio of 15 mins daily and other two days are active rest but have a desk job. Please tell me if I should modify that.

    Currently I am sticking to 2352 cals a day (2852-500)

    My macros are broken down by 50% carb, 30% protein, 20% fat which equates to 172.5g protein, 287.5g carbs, and 51.1g fat.

    Will this help me lose fat? Do I need to change anything?

    Thanks for your help!

  14. #4304
    Registered User jahlovesyou's Avatar
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    Thank you for this, actually helped me out a lot lol.
    The dopest Indian sport you'll ever hear of: http://www.kabaddigames.com/

  15. #4305
    Retired at 42 wave_length's Avatar
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    Originally Posted by DopeFitness View Post
    Great read! To the point. Thank you
    Originally Posted by jahlovesyou View Post
    Thank you for this, actually helped me out a lot lol.
    You're welcome.
    How to lose fat for Noobs: http://forum.bodybuilding.com/showthread.php?t=129247741

  16. #4306
    Retired at 42 wave_length's Avatar
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    Originally Posted by physcodbzfan View Post
    hi wave_length,

    hope you're doing well and thanks for putting this together & continuing to reply to our inquires. I hoping if you could assist me with fat loss as well. I've already received some great advice from brotherwolf and wanted your take on this as well.

    I'm currently 200 lbs, 5'10 and ~bf 22%. My BMR is 1901 and my TDEE is 2852 (1901*1.5). I am not sure if 1.5 is the correct multiplier as I workout 5x a week with cardio of 15 mins daily and other two days are active rest but have a desk job. Please tell me if I should modify that.

    Currently I am sticking to 2352 cals a day (2852-500)

    My macros are broken down by 50% carb, 30% protein, 20% fat which equates to 172.5g protein, 287.5g carbs, and 51.1g fat.

    Will this help me lose fat? Do I need to change anything?

    Thanks for your help!
    Sorry for the late answer, quite busy ATM. The easiest way to check if your total calories are right is by rate of weight loss. I honestly could not tell you what multiplier to use, I just go by change of scale. Everything else looks fine to me. When you notice that your rate of weight loss slows down over a couple of weeks, you may need to adjust total calories. Good luck!
    How to lose fat for Noobs: http://forum.bodybuilding.com/showthread.php?t=129247741

  17. #4307
    Registered User onoratofelix's Avatar
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    i was wondering how much would a person actually progress on a cut for 3 months ?
    as for me, my 2 packs on the upper parts is pretty much visible now, and also the serratus beside those packs
    and overall i did drop my body fat but i guess it is not that much because my weight doesn't really drop, it stays 73kg ish

    i took around 100gr of carbs per day
    and 80gr prot per day
    i don't really count my fat
    i am going for approx 1500-1700 cals per day

    the protein that i got is already maxed, since i live in a dorm so the food is scheduled, maybe I'll try buying some whey.
    I do 3 times of FBW a week
    and I walk a lot
    my height is 171cm
    and i still eat chicken yakiniku, and fried chicken (homemade),also beef
    cos i will lose it if i only eat boiled chicken lol

    should i increase my daily carbs ? if yes, with only that much of carbs already got my belly bloated at night, would it wise nice to add more ?
    Last edited by onoratofelix; 07-10-2016 at 02:49 AM.

  18. #4308
    Retired at 42 wave_length's Avatar
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    Originally Posted by onoratofelix View Post
    i was wondering how much would a person actually progress on a cut for 3 months ?
    as for me, my 2 packs on the upper parts is pretty much visible now, and also the serratus beside those packs
    and overall i did drop my body fat but i guess it is not that much because my weight doesn't really drop, it stays 73kg ish

    i took around 100gr of carbs per day
    and 80gr prot per day
    i don't really count my fat
    i am going for approx 1500-1700 cals per day

    the protein that i got is already maxed, since i live in a dorm so the food is scheduled, maybe I'll try buying some whey.
    I do 3 times of FBW a week
    and I walk a lot
    my height is 171cm
    and i still eat chicken yakiniku, and fried chicken (homemade),also beef
    cos i will lose it if i only eat boiled chicken lol

    should i increase my daily carbs ? if yes, with only that much of carbs already got my belly bloated at night, would it wise nice to add more ?
    The total amount of calories will determine your rate of weight loss. You are only too low if you can't stick to the diet anymore or you're losing a significant amount of strength. Going higher in carbs and leaving everything else the same will increase calories and therefore slow down progress.
    How to lose fat for Noobs: http://forum.bodybuilding.com/showthread.php?t=129247741

  19. #4309
    Registered User onoratofelix's Avatar
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    Originally Posted by wave_length View Post
    The total amount of calories will determine your rate of weight loss. You are only too low if you can't stick to the diet anymore or you're losing a significant amount of strength. Going higher in carbs and leaving everything else the same will increase calories and therefore slow down progress.
    so it is okay to reduce carbs and fat if the strenght doesn't decrease isn't it ?
    although i feel a little bit weak during the day, but after drinking coffee it will boost it.

  20. #4310
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    Originally Posted by onoratofelix View Post
    so it is okay to reduce carbs and fat if the strenght doesn't decrease isn't it ?
    although i feel a little bit weak during the day, but after drinking coffee it will boost it.
    Yes.
    How to lose fat for Noobs: http://forum.bodybuilding.com/showthread.php?t=129247741

  21. #4311
    Registered User onoratofelix's Avatar
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    Originally Posted by wave_length View Post
    Yes.
    so this low carbs, low fat and high prot means i am kinda in a keto right ?
    i asked someone who is pro recently and he did say that if my protein per day is enough, that is all i need

    also i am going to carb up this saturday, but i am afraid that i will be bloated again, what should i do ? i plan to carb up around 500gr tomorrow, and 300gr the next day, based on an article i read yesterday.

  22. #4312
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    Hi any 1 wana look at my progress in body space pleas give critics if im on d right track ,goal is cut down to 15% thanks guys/girls

  23. #4313
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    Originally Posted by uphillclimber View Post
    Hi any 1 wana look at my progress in body space pleas give critics if im on d right track ,goal is cut down to 15% thanks guys/girls
    It looks as if you are headed in the right direction! Keep up the hard work!
    Learn how I have lost weight in just 3 weeks! Crazy Results! Link---->> http://bit.ly/29GRN1t

  24. #4314
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    I've just started following the advice because I've been going to the gym doing a bit of cardio without weights, as well as making some dietary changes and I've gone from 233lbs to 197lbs but I've been struggling to drop any further.

    Rather naively I've previously thought it would be counter productive to do weights when trying to lose weight so I'm glad that I've come across this advice and I'm hoping to get some great results.

    Thanks for the advice.

  25. #4315
    Retired at 42 wave_length's Avatar
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    Originally Posted by onoratofelix View Post
    so this low carbs, low fat and high prot means i am kinda in a keto right ?
    i asked someone who is pro recently and he did say that if my protein per day is enough, that is all i need

    also i am going to carb up this saturday, but i am afraid that i will be bloated again, what should i do ? i plan to carb up around 500gr tomorrow, and 300gr the next day, based on an article i read yesterday.
    You will most probably not be in keto but that's irrelevant anyway.
    Considering the first post of this thread, I agree with the pro.
    If you do not want to be bloated, don't carb up. I don't believe in carb cycling.
    How to lose fat for Noobs: http://forum.bodybuilding.com/showthread.php?t=129247741

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    Originally Posted by uphillclimber View Post
    Hi any 1 wana look at my progress in body space pleas give critics if im on d right track ,goal is cut down to 15% thanks guys/girls
    Always hard to tell from pictures as long as body fat is not single digit. But as long as the three rules are followed, you are on the right track.
    How to lose fat for Noobs: http://forum.bodybuilding.com/showthread.php?t=129247741

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    Originally Posted by benshep4 View Post
    I've just started following the advice because I've been going to the gym doing a bit of cardio without weights, as well as making some dietary changes and I've gone from 233lbs to 197lbs but I've been struggling to drop any further.

    Rather naively I've previously thought it would be counter productive to do weights when trying to lose weight so I'm glad that I've come across this advice and I'm hoping to get some great results.

    Thanks for the advice.
    You're welcome.
    Unfortunally, that is one of the big mistakes when losing fat, not doing weight training.
    How to lose fat for Noobs: http://forum.bodybuilding.com/showthread.php?t=129247741

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    Originally Posted by wave_length View Post
    Always hard to tell from pictures as long as body fat is not single digit. But as long as the three rules are followed, you are on the right track.
    hey mister wavelength thanksman
    i followed the 3 rules but my sleep is like 4 to 6 hrs per night only with stops in between to go to bathroom.i can still gain right, just slowly?
    and what you think of boiled vegetables more like this one
    1 medium eggplant, sliced
    10 pieces okra
    2 thumbs ginger, sliced
    1 medium tomato, wedged
    5 scallions, sliced
    1½ cups spinach or alugbati
    1½ cup calabaza squash, cubed
    1 cup malunggay leaves
    2 long green pepper
    2 slices baked fish fillet
    1 to 2 cups string beans, cut into 2 inch length
    1 cup sliced loofah (patola)
    salt to taste

    2 cups water
    then boil
    is 4 servings of this okay rather eating brocolli which is very expensive in my country big thanks man

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    How about fat and carbs? Most of diet plans tell us to have a certain % of them, compared to proteins, but you say just focus on proteins and calories. Should i also look at how much fat and carbs i eat or its not that important? You make it sound so easy!

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    Originally Posted by AkvaNokto View Post
    How about fat and carbs? Most of diet plans tell us to have a certain % of them, compared to proteins, but you say just focus on proteins and calories. Should i also look at how much fat and carbs i eat or its not that important? You make it sound so easy!
    It's not important for body composition and fat loss.

    That said, it might be worth it to play a bit around with it yourself. For example I feel a lot better if I go a bit higher fat, some people prefer higher carbs. Also don't go extremely low with fats, it will mess with your hormones. Like I just take a protein shake, fill the rest up with foods that I like till I hit my kcal for the day, and it works fine.
    Insilicio road to aesthetics: Fierce 5 Workout Journal + Leangains Nutrition: http://forum.bodybuilding.com/showthread.php?t=172342523&p=1460564873#post1460564873

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