How to lose fat for Noobs - Part II

[RaulCG2]

So should I cut even more? I already feel kinda weak at 1200-1400 calories...

[sportyaccordy]

I would keep the overall calories the same and carb cycle

[Nemezule]

First off, this thread is extremely helpful and contains some great information.

My question is this: I am 6'0" and 156 pounds. I used to weigh almost 240 about 10-12 years ago and still have a pretty flabby stomach. I have been lifting for a couple of months and gaining strength but see no difference in my stomach.

Any tips? Not expecting a six pack or anything, just want my stomach to be more in line with the rest of my body.

I currently lift 3x a week and run 2x week.

Had body fat done a couple of months ago and it was at 17%

[th3pwn3r]

First off, this thread is extremely helpful and contains some great information.

My question is this: I am 6'0" and 156 pounds. I used to weigh almost 240 about 10-12 years ago and still have a pretty flabby stomach. I have been lifting for a couple of months and gaining strength but see no difference in my stomach.

Any tips? Not expecting a six pack or anything, just want my stomach to be more in line with the rest of my body.

I currently lift 3x a week and run 2x week.

Had body fat done a couple of months ago and it was at 17%

Ignore weight and keep cutting if you want to trim your fat. However, from your description it sounds as if you're lacking muscle mass so a CLEAN BULK is definitely in order. If you want to cut first and clean bulk after that's fine, just do both regardless and in no specific order. It's all up to you. Just keep in mind it takes much longer to gain a pound of muscle than to lose a pound of fat.

[fat2monster]

idiot proof ways. good job

[MaximumIn10sity]

How have you been Wave? So cool to come back and see this thread is still going!

[Kenshinhimora]

How have you been Wave? So cool to come back and see this thread is still going!

This is actually part two

[iDrive]

This is actually part two

It's like part 1, only better!

[th3pwn3r]

It's like part 1, only better!

It will only be better when you start contributing more/get back on the horse! Get your mojo back yet?

[iDrive]

It will only be better when you start contributing more/get back on the horse! Get your mojo back yet?

The last like 10 pages of part 1 was all me!

Mojo is back! I'm still tweaking things, but it's back.

I think I lost it once Wave stopped posting food pr0n

[deadfingers]

Well this calculator I'm using is pretty good, and it's telling me to eat 2591 calories per day and about 259g of protein. I'm going to try this out for a week and see how it works. I tend to be pretty sore for a few days, so hopefully an increase in protein will net me some better results.

[th3pwn3r]

The last like 10 pages of part 1 was all me!

Mojo is back! I'm still tweaking things, but it's back.

I think I lost it once Wave stopped posting food pr0n

Word on that, that food pr0n was nice to see.

Well this calculator I'm using is pretty good, and it's telling me to eat 2591 calories per day and about 259g of protein. I'm going to try this out for a week and see how it works. I tend to be pretty sore for a few days, so hopefully an increase in protein will net me some better results.

Yea...I'm pretty sure that's too many calories but try it out.

[abood-uae]

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.

man I know some one who do not have caloric restriction and since I knew hi before bodybuilding he had ripped abs I calculated his bf it was 9 % **** but of course be is not big (actual size ) cuz of small frame but to the average joe he is a tad bigger man I am jealous of him ripped abs without dieting

[ASJames]

Great stuff in here cant wait to start my gym subscription

[th3pwn3r]

man I know some one who do not have caloric restriction and since I knew hi before bodybuilding he had ripped abs I calculated his bf it was 9 % **** but of course be is not big (actual size ) cuz of small frame but to the average joe he is a tad bigger man I am jealous of him ripped abs without dieting

Haha, I was born with pecs and visible abs. It's a shame I pissed that away with too many ice cream breakfasts, bag-O-potato chips and ketchup lunches and 7 course meals for dinner

[Brightside91]

I THINK i have it sorted out, and have gotten more serious but have a question regarding eating the same stuff over and over, does it matter?

I need roughly 2000 Calories and was reccomended

Breakfast: Oatmeal/ 2 egg whites.

Snack: Protein shake

Lunch: Whole meal sandwich or whole wheat pasta

Snack: Protein shake

Dinner: Skinless Turkey or Chicken Breast with Brown Rice/Whole wheat pasta and Steamed vegetables.

Does that look ok?

[Kenshinhimora]

I THINK i have it sorted out, and have gotten more serious but have a question regarding eating the same stuff over and over, does it matter?

I need roughly 2000 Calories and was reccomended

Breakfast: Oatmeal/ 2 egg whites.

Snack: Protein shake

Lunch: Whole meal sandwich or whole wheat pasta

Snack: Protein shake

Dinner: Skinless Turkey or Chicken Breast with Brown Rice/Whole wheat pasta and Steamed vegetables.

Does that look ok?

Post your macros, I don't see any healthy fats though...

[sportyaccordy]

Alton Brown was right

Simple sugar is definitely the enemy of satiety

I just ate half a box of cookies and I definitely feel more hungry than I did before I started. What a waste. Wish I had some banana bread

[jmuniverse]

This made it pretty simple to lose weight
with my ultimate goal being to perserve as much muscle as possible i wonder if this would be ideal

im so used to trying carb diets such as keto or currently im running a carb-cycling diet(i am bulking though)

last time i dieted for months on a keto diet and lost A TON of muscle, i want to avoid that as much as possible seeing as i think ive gained most of it if not all of it back.

i dont know if a diet for a simple mini-cut would be in this thread or not
i was always under the impression that i should cut carbs and practice morning cardio on an empty stomache to achieve the best fat loss.

Sorry this is so long but if someone can clear all this up id really apprechiate it
also what is everyone's take on BCAA's during cutting?
As i have heard they can perserve loads of muscle.

[iDrive]

This made it pretty simple to lose weight
with my ultimate goal being to perserve as much muscle as possible i wonder if this would be ideal

Yes

i dont know if a diet for a simple mini-cut would be in this thread or not

Set cals (See Rule 3), hit protein (See Rule 2). Lather, Rinse, Repeat.

i was always under the impression that i should cut carbs and practice morning cardio on an empty stomache to achieve the best fat loss.

Irrelevant.

also what is everyone's take on BCAA's during cutting?

Protein is good. (See Rule 2)

[janelson3]

I've just recently started a journey to transform myself and there's one aspect of it all I've been struggling with. It has to do with eating enough protein but still maintaining a calorie deficit. Let's assume I want 170g Protein a day but a 500 calorie deficit diet for me is 2600 calories. Now, the plan I was following for my diet/training suggested a 40/40/20 system for Protein/Carbs/Fat. Here's the problem, 170g of Protein is 680 calories, right? And if that's supposed to be 40% of my calories that only gets me to a 1700 calorie diet (680 being 40% of 1700).

Am I missing something here? I feel as though I can't both eat a 40/40/20 diet, consume 2600 calories a day, and ingest 170g of Protein. What gives?

Which scenario is better for losing weight while still providing my body with the resources it needs to build muscle?

170g Protein/Carbs (1360 calories) & 35-38g Fat (340 calories) for 1700 total
260g Protein/Carbs (2080 calories) & 55-58g Fat (520 calories) for 2600 total

The first follows one of the rules for grams of Protein while the second gets me the calories I need. I feel as though I'm just not grasping some simple concept here.

[sportyaccordy]

I've just recently started a journey to transform myself and there's one aspect of it all I've been struggling with. It has to do with eating enough protein but still maintaining a calorie deficit. Let's assume I want 170g Protein a day but a 500 calorie deficit diet for me is 2600 calories. Now, the plan I was following for my diet/training suggested a 40/40/20 system for Protein/Carbs/Fat. Here's the problem, 170g of Protein is 680 calories, right? And if that's supposed to be 40% of my calories that only gets me to a 1700 calorie diet (680 being 40% of 1700).

Am I missing something here? I feel as though I can't both eat a 40/40/20 diet, consume 2600 calories a day, and ingest 170g of Protein. What gives?

Which scenario is better for losing weight while still providing my body with the resources it needs to build muscle?

170g Protein/Carbs (1360 calories) & 35-38g Fat (340 calories) for 1700 total
260g Protein/Carbs (2080 calories) & 55-58g Fat (520 calories) for 2600 total

The first follows one of the rules for grams of Protein while the second gets me the calories I need. I feel as though I'm just not grasping some simple concept here.

Don't worry about the split... get the protein you need, and the calories you need. 250g of protein is pretty nutty and damn near impossible to do, unless you live on a cattle or salmon ranch.

[iDrive]

unless you live on a cattle or salmon ranch.

My mouth started to water thinking about an endless supply of salmon and steak...

[sportyaccordy]

My mouth started to water thinking about an endless supply of salmon and steak...

People trash rural folk, but they may be on to something...

****... now I have to have salmon for dinner. Unfortunately, where I live it is $10/lb

[janelson3]

Don't worry about the split... get the protein you need, and the calories you need. 250g of protein is pretty nutty and damn near impossible to do, unless you live on a cattle or salmon ranch.

So it's perfectly acceptable to have a higher % of my calories come from my Carbs/Fat. I just need to be concerned with getting ENOUGH Protein and after that stay under my calorie goal. 'Cause I'll tell ya, I'd be happy to stop trying to force down 2 cups of egg whites in the morning. :P

[th3pwn3r]

People trash rural folk, but they may be on to something...

****... now I have to have salmon for dinner. Unfortunately, where I live it is $10/lb

Dude, I think that's the price for fish everywhere. Expensive. People think canned tuna is cheap but oh how they're wrong. I often see a 5 OUNCE can for 1 dollar. That comes out to roughly $3.00 per 15 ounces, not even a pound. Then you have to strain it so what are you left with? A lot less than 15 ounces worth of food that's for certain.

So it's perfectly acceptable to have a higher % of my calories come from my Carbs/Fat. I just need to be concerned with getting ENOUGH Protein and after that stay under my calorie goal. 'Cause I'll tell ya, I'd be happy to stop trying to force down 2 cups of egg whites in the morning. :P

Of course it's acceptable. As long as you're getting in enough protein to preserve your muscle mass you can eat whatever else you want. Just make sure you're in a caloric deficit so you lose fat.

[janelson3]

Of course it's acceptable. As long as you're getting in enough protein to preserve your muscle mass you can eat whatever else you want. Just make sure you're in a caloric deficit so you lose fat.

Wonderful. Thank you so much.

[sportyaccordy]

So it's perfectly acceptable to have a higher % of my calories come from my Carbs/Fat. I just need to be concerned with getting ENOUGH Protein and after that stay under my calorie goal. 'Cause I'll tell ya, I'd be happy to stop trying to force down 2 cups of egg whites in the morning. :P

Ugh... egg whites? Never again. Just manage your macros and you'll be fine.

Dude, I think that's the price for fish everywhere. Expensive. People think canned tuna is cheap but oh how they're wrong. I often see a 5 OUNCE can for 1 dollar. That comes out to roughly $3.00 per 15 ounces, not even a pound. Then you have to strain it so what are you left with? A lot less than 15 ounces worth of food that's for certain.

Damn, and I don't even LIKE tuna. Crazy thing is, about 2 years ago salmon was a much more palatable $6/lb. Oh well. I just balance it out with cheap chicken

[dabul2003]

Not to offend anyone but i thnk this post is BS. It could be me but there was s time when i worked out for 3 months consistently and lost no weight at all not even a pound. i was eating a calorie deficit and there was absolutely no fluxation in weight. Whas my problem can anyone help me? It irritating the crap out of me. I may have to include some sort of cardio after my workouts, but my knees are really bad. Or it may be that my bodyfat percentage is to high so i need to do some sort of cardio. can anyone help me. Im struggling here.

[th3pwn3r]

Not to offend anyone but i thnk this post is BS. It could be me but there was s time when i worked out for 3 months consistently and lost no weight at all not even a pound. i was eating a calorie deficit and there was absolutely no fluxation in weight. Whas my problem can anyone help me? It irritating the crap out of me. I may have to include some sort of cardio after my workouts, but my knees are really bad. Or it may be that my bodyfat percentage is to high so i need to do some sort of cardio. can anyone help me. Im struggling here.

What's great is that it matters not what you think. The facts are the facts, if you follow the rules in the original thread you will have results. The time you spent 3 months and lost no weight doesn't mean anything. The scale does not determine body composition but you probably weren't in a caloric deficit at all if you didn't see any results within 3 months time. That's a little bit of truth that you may not be able to handle.