noob

[jsinher3]

hey im new here but ive been lurking reading a few threads and i finaly decided to join. im 20yrs old and im trying to loose weight i am starting to go the gym i bike apprx.10 miles a day and dont have much of a constent diet. but anyways, i went to gnc the other day to ask about a weigh loss pill, though im a big skeptic about stuff like that i decided to try out anyways. she recomended oxylite pro and told me to take it with mega men, which im not really sure what i need it for i think she kinda played me there, but whats done is done i guess. well i started to take 1 OLP saturday along with 2 MM pills. and i have felt the hunger suppressent ppl be talking about but thats about it. now i was wondering i currently wiegh about 248 last time i checked i want to get down to 180 can u guys explain to me will this set up work or should i try other alternative stuff? and im not sure if im in the right section but if i aint can a mod please move it to the right section. thank you.

[Nara62629]

keep track of what you're eating. then eat less of it. make sure u get 1g of protein for every lb of lbm. i'm at about a 1000 cal deficit right now and i havent really been working out, just pushup and crunches and i'm dropping 1-2lbs a week. it'll take some time, just keep at it and come here for motivation! thats my plan.

[jsinher3]

keep track of what you're eating. then eat less of it. make sure u get 1g of protein for every lb of lbm. i'm at about a 1000 cal deficit right now and i havent really been working out, just pushup and crunches and i'm dropping 1-2lbs a week. it'll take some time, just keep at it and come here for motivation! thats my plan.

can u explain to me what that is? * cal deficit and 1g of protein for every lb of lbm.... how do i do this?

[MusclesGlasses]

Lol @ gnc employees making you buy their shotty supplements.


In all seriousness all you need to do is count calories while eating at a deficit,lifts weights, and be consistant with both.

[ScSc0rP]

The stickies at the top have a wealth of information

[Nara62629]

get the nutrition content of what u eat now daily. then subtract 500, 750, or 1000 from that. aim to eat that many calories.

now ppl like to throw out the 40/40/20 split which means to get 40% of your calories from protein, 40% from carbs and 20% from fats. for now i just say keep it simple and aim to get the 1g of protein per lb of lean body mass. and just stay under the calorie deficit that you set.

To get lbm u need to know your bf%. If u post a pic here, ppl will guesstimate for you. OR u can just guess for yourself. at 248 lbs it probably wont matter all that much if you're off by a few %.

Anyhow, take that bf% say...30%, or 0.30. Subtract that from 1, (1-0.30=.7) Take that 0.7 and multiply it by your current weight. 248*0.70 = 173.6, this would be your lbm. aim to eat 174 g of protein.

[jsinher3]

Lol @ gnc employees making you buy their shotty supplements.


In all seriousness all you need to do is count calories while eating at a deficit,lifts weights, and be consistant with both.

lol u have any suggestion what i should use with oxylite pro?

and i was never good at counting but ill give it a try ima read up on the stickies and see if theres a better option then counting

[jsinher3]

get the nutrition content of what u eat now daily. then subtract 500, 750, or 1000 from that. aim to eat that many calories.

now ppl like to throw out the 40/40/20 split which means to get 40% of your calories from protein, 40% from carbs and 20% from fats. for now i just say keep it simple and aim to get the 1g of protein per lb of lean body mass. and just stay under the calorie deficit that you set.

To get lbm u need to know your bf%. If u post a pic here, ppl will guesstimate for you. OR u can just guess for yourself. at 248 lbs it probably wont matter all that much if you're off by a few %.

Anyhow, take that bf% say...30%, or 0.30. Subtract that from 1, (1-0.30=.7) Take that 0.7 and multiply it by your current weight. 248*0.70 = 173.6, this would be your lbm. aim to eat 174 g of protein.

im not good at keeping track of stuff like this or counting, but thank you i will give this a shot, and research it a lil more.

[jsinher3]

does anybody have any experience with using oxylitepro with mega men or any other pill/s i just want to know whats the "best combination" to use in helping me reach my goal or if theres anything else i should try instead..

[LengthyLifter]

does anybody have any experience with using oxylitepro with mega men or any other pill/s i just want to know whats the "best combination" to use in helping me reach my goal or if theres anything else i should try instead..

Don't waste your time or money on fat burners. Fat is easy to lose at your body composition. Wait until you've mastered the basics before you go looking for magic in a bottle.

[jsinher3]

Don't waste your time or money on fat burners. Fat is easy to lose at your body composition. Wait until you've mastered the basics before you go looking for magic in a bottle.

ok, thanks. btw in regards to the 1g of protein per lbm when i calculate how much protein i need to consume can i just take a protein powder or pill?

[nlite2000]

does anybody have any experience with using oxylitepro with mega men or any other pill/s i just want to know whats the "best combination" to use in helping me reach my goal or if theres anything else i should try instead..

Best combination is count calories, eat plenty of meet, lift weights and run around til you sweat. And to be consistent with these things.



Pill isn't going to do anything significant, and to be honest, the fact that you're fixating on it doesn't bode well for your long term success.

[jsinher3]

Best combination is count calories, eat plenty of meet, lift weights and run around til you sweat. And to be consistent with these things.



Pill isn't going to do anything significant, and to be honest, the fact that you're fixating on it doesn't bode well for your long term success.

ok thanks, but when it comes to lifting weights how many reps is recomended example: 3 reps of 10,20,50...?
also in reffrence to the eating meet part i know i need to have my protein can i replace meat with a protein pill or shake or should i not pay attention to that yet?

[LengthyLifter]

ok thanks, but when it comes to lifting weights how many reps is recomended example: 3 reps of 10,20,50...?
also in reffrence to the eating meet part i know i need to have my protein can i replace meat with a protein pill or shake or should i not pay attention to that yet?

I think you're confusing reps and sets. A set consists of reps. Anywhere from 3-5 sets of 5-10 reps is the norm. If you want further guidance on your workout you should consult the stickies in the workout programs section.

Real food is preferable. And if you can't meet your protein targets with real food then use some whey powder.

[jsinher3]

okay thanks fo clearing that up.

[jsinher3]

hey guys so i tried the counting method but i failed at it hardd. i want to try it again and also do the cutting diet but im still a lil unsure on how to start it. lhow can i tell how much protein are in foods that have already been cooked? i usually dont cook i get home and theres already food at the table or i eat out somewhere and im not sure how i would i go about finding how much protein/ nutriants am i consuming...

this is my plan for now 2500kcal
my BF% estimate is 28
LBM 178.56
I need to eat 179g of protein
I need to eat 71.42g of fat
I need to eat 285. 31g of carbs

[LengthyLifter]

hey guys so i tried the counting method but i failed at it hardd. i want to try it again and also do the cutting diet but im still a lil unsure on how to start it. lhow can i tell how much protein are in foods that have already been cooked? i usually dont cook i get home and theres already food at the table or i eat out somewhere and im not sure how i would i go about finding how much protein/ nutriants am i consuming...

Preparing your own food makes it easier. If I go out to eat I'll see if the restaurant posts nutritional info on their website. That's not often the case so you have to try to estimate.

You have to do it every day. You won't always get it right. But with experience you will get better.

You don't have to hit an exact number for protein. Just make sure you're exceeding some minimum baseline. It's far more important to get an accurate count on your calories.

[Nara62629]

there are tons of websites that can help you estimate calories in a meal. With experience you'll get better at it.
http://www.webmd.com/diet/healthtool...alorie-counter
get a food scale if u want, but i usually guesstimate and i err on the higher side. Like for a chicken breast or steak, 8 oz is about the size of my fist.

[jsinher3]

ok so i tried doing it again and for the end of the day these were the results

35g fat

211g carbs

69g prot

1380 cal

is that any good in terms of what im suppouse to be reaching

71.42g fat

285.31g carbs

179g prot

2500 cal

i dont want to eat unhealthy or stress out the body...

[jsinher3]

there are tons of websites that can help you estimate calories in a meal. With experience you'll get better at it webmd.com/diet/healthtool-food-calorie-counter get a food scale if u want, but i usually guesstimate and i err on the higher side. Like for a chicken breast or steak, 8 oz is about the size of my fist.

thanks this helpd some =)

[66jzmstr]

If you have a smart phone, there are tons of apps that make calorie- (and macro-) counting a breeze. If not, fitday.com is a common site used by those on a cut. The first few days it might seem tedious, but everyone has their usual, staple foods, and once you get accustomed to their numbers and to the counting system you're using (fitday.com, app, etc.), it gets super easy.

Push through it now, as counting calories is easily the clearest way about losing weight. And it's been written already, but I can't stress it enough: Refer back to the stickies at the top of this forum when in doubt, as all of the basics are there.

Best of luck, OP.

[jsinher3]

If you have a smart phone, there are tons of apps that make calorie- (and macro-) counting a breeze. If not, fitday.com is a common site used by those on a cut. The first few days it might seem tedious, but everyone has their usual, staple foods, and once you get accustomed to their numbers and to the counting system you're using (fitday.com, app, etc.), it gets super easy.

Push through it now, as counting calories is easily the clearest way about losing weight. And it's been written already, but I can't stress it enough: Refer back to the stickies at the top of this forum when in doubt, as all of the basics are there.

Best of luck, OP.

thanks i just found an app and have starting using it, i just want to know if the results i got for the day compared to the plan i made is not good enough in terms of the differences in each..

the results

35g fat

211g carbs

69g prot

1380 cal

the original plan

71.42g fat

285.31g carbs

179g prot

2500 cal

[Nara62629]

from what u have there, u need to eat more, more protein to be specific.

[66jzmstr]

thanks i just found an app and have starting using it, i just want to know if the results i got for the day compared to the plan i made is not good enough in terms of the differences in each..

the results

35g fat

211g carbs

69g prot

1380 cal

the original plan

71.42g fat

285.31g carbs

179g prot

2500 cal

You'll definitely lose weight, but a good portion of it will be muscle. Keep in mind most people's ideal body composition isn't really always a low number on a scale because that might often mean some skinny-fat dude standing in front of the mirror with no muscles or muscle definition to speak of. Landing closer to your target in terms of daily (or weekly) calories and macros will have you losing weight at a healthier pace, and you'll retain more muscle mass. Hell - if you haven't lifted weights much before but start now, you'll be one of the lucky benefactors of 'noobie gains' and simultaneously gain strength while losing body fat. That will not be possible at the levels you ate today, though.

I'll let others chime in on this, but at 5'9" 250lbs-ish, I'm not sure if you might be at risk for loose skin in you lose weight too quickly. (Some recent threads in this Fat Loss section have photos of guys who started off at a high body-fat percentage, lost weight quickly, and now they have folds of skin hanging over they ribs and/or waistline, sometimes requiring expensive surgery seldom covered by insurance, or so I have read a couple times on here. Check this thread and the attached image in the initial post as an example of what I'm talking about.) I could be way off, as fortunately this has never been a concern of mine, but I would think it would be another reason to not undershoot your calories and macros like you did today.

Finally, realize you could have eaten nearly twice as much today and would still be on the path to healthy weight loss. I bet you would have enjoyed today more had you eaten twice as much - or at least eaten some richer, denser, more flavorful foods.

Don't make it harder than it needs to be, OP. Again, best of luck.

[jsinher3]

You'll definitely lose weight, but a good portion of it will be muscle. Keep in mind most people's ideal body composition isn't really always a low number on a scale because that might often mean some skinny-fat dude standing in front of the mirror with no muscles or muscle definition to speak of. Landing closer to your target in terms of daily (or weekly) calories and macros will have you losing weight at a healthier pace, and you'll retain more muscle mass. Hell - if you haven't lifted weights much before but start now, you'll be one of the lucky benefactors of 'noobie gains' and simultaneously gain strength while losing body fat. That will not be possible at the levels you ate today, though.

I'll let others chime in on this, but at 5'9" 250lbs-ish, I'm not sure if you might be at risk for loose skin in you lose weight too quickly. (Some recent threads in this Fat Loss section have photos of guys who started off at a high body-fat percentage, lost weight quickly, and now they have folds of skin hanging over they ribs and/or waistline, sometimes requiring expensive surgery seldom covered by insurance, or so I have read a couple times on here. and the attached image in the initial post as an example of what I'm talking about.) I could be way off, as fortunately this has never been a concern of mine, but I would think it would be another reason to not undershoot your calories and macros like you did today.

Finally, realize you could have eaten nearly twice as much today and would still be on the path to healthy weight loss. I bet you would have enjoyed today more had you eaten twice as much - or at least eaten some richer, denser, more flavorful foods.

Don't make it harder than it needs to be, OP. Again, best of luck.

thanks for the advice, i havent done any weight lifting in awhile but i started doing some today, as far as the counting and protein intake goes ive had a slight improvement
today my results where

72.5g fat

184g carb

114g prot

1776 cal
but im still not reaching my protein mark i ate two protein bars and i didnt want to eat more because i was full and i didnt want to go over on the fat that im suppose to have.. is there foods that dont require much cooking or time to prepare that have a high protein count and low fat or carb count that i can eat? also is it ok if i go over what is required as long as i dont go over my cals?

[Nara62629]

yeah, a little off here and there is fine, and dont go over. A great way to get more protein are those protein shakes. i like Optimum Nutritions whey.

[66jzmstr]

thanks for the advice, i havent done any weight lifting in awhile but i started doing some today, as far as the counting and protein intake goes ive had a slight improvement
today my results where

72.5g fat

184g carb

114g prot

1776 cal
but im still not reaching my protein mark i ate two protein bars and i didnt want to eat more because i was full and i didnt want to go over on the fat that im suppose to have.. is there foods that dont require much cooking or time to prepare that have a high protein count and low fat or carb count that i can eat? also is it ok if i go over what is required as long as i dont go over my cals?

If you're full before 1800cal at 250lbs, something is wrong. Use protein shakes, or if it's a matter of prep time, find your local butcher shop and see what they've got in their hot case. At the very least (and nowhere near as good as the butcher's), hit up the deli at your local supermarket.

[nlite2000]

but im still not reaching my protein mark i ate two protein bars and i didnt want to eat more because i was full and i didnt want to go over on the fat that im suppose to have.. is there foods that dont require much cooking or time to prepare that have a high protein count and low fat or carb count that i can eat? also is it ok if i go over what is required as long as i dont go over my cals?

Forget about fats. Dietary fat doesn't make you fat, too much of it makes you fat. Same as protein, same as carbs. Too many calories=weight gain.

This is very simple---eat at a defiicit while getting enough protein. It's not rocket surgery.

[Schlangemann]

Tuna, chicken breast, cottage cheese all have great protein:calorie/carb ratios

[nlite2000]

Tuna, chicken breast, cottage cheese all have great protein:calorie/carb ratios

shrimp is good too--you just put it in cold water.


OP--you can microwave meat. I do it with burger patties all the time, chicken not so much, but crappy 80/20 burger patties? Not a huge taste difference.

I've also taken to broiling stuff in the toaster oven.


Learning to cook is a good thing.