How to lose fat for Noobs - Part II

[pippen336]

What are the best supplements to go along with this high protein/low calorie diet?

So essentially, carbs do not matter?

Do carbs matter or not?

Does it matter how much water you drink a day?

Is there any reason to not drink as much diet soda as I want?

Also, this thread says it is fat loss for "noobs", so does that mean once you reach a certain bf% it requires things beyond the 3 rules to reduce fat even further?

Is this real life?

[docmansound]

Is there any reason to not drink as much diet soda as I want?

So you don't become part of the "Human Spenda Packet Crew"?





If you follow the 3 rules it shouldn't matter. If you're calorie negative, eating 1g/lb protein/day and lifting heavy that's all that really matters

[HughMyron]

Is this real life?

This is a thread for noobs like myself, expect me to ask questions.

[madquick]

Is there any reason to not drink as much diet soda as I want?

I'd like to hear an answer on this one.

[El Elyon]

Cheers for responses lads. Appreciated. Next stop, Shreddedville.

[oga]

I'm 6'2" and 23 years old.

I've been cutting weight since 220 (July 2011) with an average weight loss of 1lb/week for the first couple of months and then 1.5-2lbs/week after that since I started to add cardio (on top of lifting heavy 4-5 days a week).

I'm currently 170 but I still have a good amount of fat in my lower stomach, lower back, and love handles.

I know there's no way to spot reduce and I need to continue cutting weight but the problem is that I'm beginning to look skinny (I have a decent amount of muscle on) since I'm leaning up in other areas while my fat remains in certain problem areas.

How much longer/further did people have to go than the weight they expected to cut down to?

[docmansound]

I'm 6'2" and 23 years old.

I've been cutting weight since 220 (July 2011) with an average weight loss of 1lb/week for the first couple of months and then 1.5-2lbs/week after that since I started to add cardio (on top of lifting heavy 4-5 days a week).

I'm currently 170 but I still have a good amount of fat in my lower stomach, lower back, and love handles.

I know there's no way to spot reduce and I need to continue cutting weight but the problem is that I'm beginning to look skinny (I have a decent amount of muscle on) since I'm leaning up in other areas while my fat remains in certain problem areas.

How much longer/further did people have to go than the weight they expected to cut down to?

Congrats on losing 50lb!! That is something to be proud of.
If you get your body fat measured (by calipers or hydrostatic testing) then you can calculate your lean body mass. Then multiply that number by 1.1 to find your weight at 10% body fat. You'll look lean when you get in that range.
If the weight is really low it means you need more muscle mass. In that case, cut to 15% body fat then bulk slowly or keep lifting while maintaining weight to increase LBM.
Hope that helps.

[oga]

Congrats on losing 50lb!! That is something to be proud of.
If you get your body fat measured (by calipers or hydrostatic testing) then you can calculate your lean body mass. Then multiply that number by 1.1 to find your weight at 10% body fat. You'll look lean when you get in that range.
If the weight is really low it means you need more muscle mass. In that case, cut to 15% body fat then bulk slowly or keep lifting while maintaining weight to increase LBM.
Hope that helps.

Thanks for the reply. I get the LBM calculation and stuff but my problem is that I'm consistently losing weight every week yet instead of seeing changes to my fat, there's no change at all to my problem areas and my muscles look like they're "shrinking." My strength has not decreased since the day I started cutting. Macros are: 175P, 80F, 100C for approx 1800-2000 calories a day (weigh everything on a scale).

PS - I don't have loose skin either. It's definitely fat.

[HughMyron]

Hey guys...I had been eating impeccably these last few weeks and have had a horrible relapse these last few days. I have basically pigged out until I felt like exploding and am sure I ruined any progress I made.

The first pig out came because I foolishly treated myself to a "cheat meal", and that turned into a cheat day, which is becoming a cheat week. I told myself I ruined my diet anyway so I might as well keep eating like ****. I am just looking for some words of encouragement right now. I want to get back on track but I feel like I set myself so far back it is hopeless.

[Crack55]

the 1.0 lbm/ protein forumula/bro-science is b.s for overweight folks who are 50 lbs [or more] heavier. Forget about that concept until your goal is getting as low at 10-15% body fat.

Just lose it at a steady 1-2 lbs a week, and get around 80 to 110 g of protein a day; with a nutritious balanced diet, and you'll still be good with very minimal muscle loss. People over-emphasize protein too much on these boards.

[El Elyon]

Hey guys...I had been eating impeccably these last few weeks and have had a horrible relapse these last few days. I have basically pigged out until I felt like exploding and am sure I ruined any progress I made.

The first pig out came because I foolishly treated myself to a "cheat meal", and that turned into a cheat day, which is becoming a cheat week. I told myself I ruined my diet anyway so I might as well keep eating like ****. I am just looking for some words of encouragement right now. I want to get back on track but I feel like I set myself so far back it is hopeless.

You implode on the diet because a cheat meal isn't enough for you. How about every 2 weeks on a sat between 6-12pm allow yourself to eat what ever you want? Just work towards that every two weeks and it'll break your long term view of the diet up.

Worth a thought?

[HughMyron]

You implode on the diet because a cheat meal isn't enough for you. How about every 2 weeks on a sat between 6-12pm allow yourself to eat what ever you want? Just work towards that every two weeks and it'll break your long term view of the diet up.

Worth a thought?

Yeah not a bad idea. It's just hard to stop once you get going so I'm afraid to ever try it again.

[CDNbrah]

wutchu brahs eating as a snack when you hungry as fukkkkkkkkkkkkkk right before sleeping

im dyin brahs

[pippen336]

Yeah not a bad idea. It's just hard to stop once you get going so I'm afraid to ever try it again.

I do the same thing. Cheating meals are bad news for me. Just remember its a long process and its a lifestyle change, not a quick fix. Totally messing up a week or whatever wont kill you over a year period, just keep moving forward.

wutchu brahs eating as a snack when you hungry as fukkkkkkkkkkkkkk right before sleeping

im dyin brahs

I always do a protein shake and maybe some popcorn

[J.G]

wutchu brahs eating as a snack when you hungry as fukkkkkkkkkkkkkk right before sleeping

im dyin brahs

Usually cottage cheese for me...

[bobbyguns18]

I'd like to hear an answer on this one.

Some say aspartame may slow fat loss, but it's better than drinking sugar laden soda. Just cut down on it as its just not good for you in general...

[madquick]

Some say aspartame may slow fat loss, but it's better than drinking sugar laden soda. Just cut down on it as its just not good for you in general...

I think Splenda is more common nowadays as a sugar substitute in products.

[stringerrawr]

What a great read. Found it useful .. time to get rid of them lbs

[winnyk]

Hi Busy woman,
I would like to share useful post with you...

[yesbuddie]

I followed this guide but to no avail

So basically over the past few weeks I've become frustrated at the lack of progress I've been making. My aim is to lose fat.

I'm heading on vacation at the end of August and am fretting the idea of walking on the beech with a belly.

I'm currently is just under 154lbs and 5" 7".

My Diet consists of:

Porridge with Skimmed Milk
2 Apples
Skinless Chicken Fillet in a wrap.
2 Scoops of Protein in a Shake
3 Omega 3 capsules
Stir Fry - two chicken fillets with lots of veg

I not sure what the calories for the veg as I make up a big portion of it so its difficult keep tabs.

Total calories is around 1400.

Workout is
3 Weight Days
3 Cardio Days ( C25k)

Photos

http://www.imagebam.com/image/04606d179470379

http://www.imagebam.com/image/5d1727179470385

http://www.imagebam.com/image/5ff4a2179470389


Also, Can you guys estimate what BF% I am?

I step on a machine in the gym one morning before breakfast and it said 18% but that can't be right?


I appreciate that I can't spot reduce but need some direction.


Need Advice!

[iDrive]

Thanks for the reply. I get the LBM calculation and stuff but my problem is that I'm consistently losing weight every week yet instead of seeing changes to my fat, there's no change at all to my problem areas and my muscles look like they're "shrinking." My strength has not decreased since the day I started cutting. Macros are: 175P, 80F, 100C for approx 1800-2000 calories a day (weigh everything on a scale).

PS - I don't have loose skin either. It's definitely fat.

How much longer/further did people have to go than the weight they expected to cut down to?

People usually overestimate the amount of muscle they have and the weight at which they'll look good naked. Muscle isn't easy to come by plain and simple (unless you have "assistance") it takes time and everyone is different.
It's easy to "look" big when you have a few layers of fat over your muscles but then as you cut down you look and feel smaller since the perception is that your muscle shrink when really it's just the fat.

Everyone's goals are different and you need to go based on your own personal goals. If you feel you want to be bigger and not look skinny then try to add some mass for a few months then resume cutting. If you feel you don't need to be bigger and would rather be cut up then keep going and just live with the fact you're going to be smaller than you originally though then when you start to bulk you'll look better and better (caution: regardless of fat or muscle )

Re: Diet soda

I'd like to hear an answer on this one.

Some say aspartame may slow fat loss, but it's better than drinking sugar laden soda. Just cut down on it as its just not good for you in general...

This is one of those touchy "health" subjects with many opinions on the matter.... however as far as I know nothing has been proven or disproven when it comes to aspertame. Some people live on it (gallons per day) and others sware it off. Personally when I'm going for something fizzy I'd rather it have no calories (exception: beer ) and I don't carry a stigma toward aspertame.

As with everything in life, moderation is key.

I followed this guide but to no avail

Need Advice!

If you're not losing weight your not following one of the rules

Your diet looks like it could be more than 1400 calories.
What do you do for a living? You don't sound very big to begin with but if you're inactive that will impact your calorie requirements further.

[madquick]

I followed this guide but to no avail

So basically over the past few weeks I've become frustrated at the lack of progress I've been making. My aim is to lose fat.

I'm heading on vacation at the end of August and am fretting the idea of walking on the beech with a belly.

I'm currently is just under 154lbs and 5" 7".

My Diet consists of:

Porridge with Skimmed Milk
2 Apples
Skinless Chicken Fillet in a wrap.
2 Scoops of Protein in a Shake
3 Omega 3 capsules
Stir Fry - two chicken fillets with lots of veg

I not sure what the calories for the veg as I make up a big portion of it so its difficult keep tabs.

Total calories is around 1400.

Workout is
3 Weight Days
3 Cardio Days ( C25k)

Photos

http://www.imagebam.com/image/04606d179470379

http://www.imagebam.com/image/5d1727179470385

http://www.imagebam.com/image/5ff4a2179470389


Also, Can you guys estimate what BF% I am?

I step on a machine in the gym one morning before breakfast and it said 18% but that can't be right?


I appreciate that I can't spot reduce but need some direction.


Need Advice!

I am not an expert - but perhaps mix up the cardio? Do something different - like treadmill instead of elliptical. Like HIIT on treadmill instead of steady 150 heart rate, like multiple machines in 1 session.
I can't see your image to estimate bodyfat.
Also, 1400 calories with being 5'7" 154 lbs seems low. I would eat more, and do more cardio. More as in 5 days week, maybe more than once a day.

The one thing I do know, is if you are not getting the results you want, and have been putting time in, be willing to make some adjustments.

[El Elyon]

There is no way you are eating 1400 calories, training 6 times a week and not losing weight unless your metabolism has completely crashed. Even if your metabolism has crashed you'd still see some, albeit slow, progress. You're either eating a lot more than you think or your metabolism really has crashed badly (which i doubt it if you're getting eating sufficient protein, which it looks like you are). If you have re calculated your daily calories and it still comes up as 1400 then i'd suggest doing what the dude above me says - Eat more calories (2000) and do cardio on everyday week day as well as the weights. This might help to boost your metabolism and get the fat burning going again. Then drop down the cals at a slower rate.

[samsumon]

I have a question, I just have no time to sit down and figure out my micros or macros..Is there a proven diet that I can just go to Wal-mart and pick the stuff and cook everything at home..Im trying to cut down,have a fantastic workout routine and hit the cardio area as I should,but I know my diet is horrible since eI do go to school and work almost full time!!!

So,any ideas? Easy but something I can enjoy,and not feel like being on a diet is killing my soul.

[noeld932]

I have a question, I just have no time to sit down and figure out my micros or macros..Is there a proven diet that I can just go to Wal-mart and pick the stuff and cook everything at home..Im trying to cut down,have a fantastic workout routine and hit the cardio area as I should,but I know my diet is horrible since eI do go to school and work almost full time!!!

So,any ideas? Easy but something I can enjoy,and not feel like being on a diet is killing my soul.

Everyone is different. A diet that could work for me, may not work for you.
I didn't know how to do the micro and macro thing at first, but I read the stickies. Only you will have to figure out what is best for you. Everyone is different.

[thelems]

Does this look right?

5"7 147

BMR of 1669.51
total caloric requirement = 1669 * 1.2 = 2000
lose weight: 2000 - 20% = 1600

trying to lose weight. Can see my abs well if I flex. If I don't flex it's hard to notice them. I know... I'm pretty small, but honestly I don't fit into my medium shirts anymore and am unwilling to gain the size to go to large.

[JaBrah]

Just switched from a bulk to a cut. I think my maintenance is 2900 calories. I will adjust my calories if my progress is not going the way I want it too.

Bulk
Calories 3100-3300
Carbs: 400
Protein: 220
Fat: 90

Cut
Calories 2500-2700
Carbs: 300
Protein: 200
Fat: 75

Is the drop in the calories and macronutrition too much? Appreciated any other advice too!

[Sabo22]

Sup,

How do I count calories? (Especially if there is no data on the packaging)
How do I precisely find out about my daily kcal burning? (Found some calculators but every1 always shows something different)

[gwem32170191]

How do I count calories? (Especially if there is no data on the packaging)
How do I precisely find out about my daily kcal burning? (Found some calculators but every1 always shows something different)

If it comes prepackaged in a box its probably terrible for you, that being said a lot of product like fresh fruits, veggies and meat don't have labels. How do you count them? Get a scale. It's the most accurate way to count any calories to be honest because you can't cheat yourself.

If you have a smartphone get an app that helps keep track of calories or use a computer to get the information off of the web.

As far as figuring out you BMR, there are plenty of calculators out there and they're only going to be as accurate as you've experienced thus far, everyone is different. I would use a few different algorithms and take a mean value from them - start there and adjust up or down in a few weeks depending on if you're gaining/losing too much.

[pippen336]

I still dont rly know how to handle stuff like steak, which has like 200 different variants of calories and macros per ounce listed on programs like myfitnesspal.