(Opinions Needed) Here's my plan to losing fat

[GymRocks]

edited: up to post #5

Hello! Im new to the forum, and i would like peoples opinions. I am a 28 year old male, have worked out a few times a week for the past few years, and I lead a healthy lifestyle. I'm 6ft, 200 lbs, athletic build but i have some love handles around the mid section that im trying to get rid of. I read this forum, and it said 1g protien per 1lb of lean muscle mass i want. Thankfully my diet is already regular, so small additions wont be hard. My bf est is 19%, so that would be 160lbs muscle and bone. I diet, i gym, and still im not losing the fat i want, so I read around and Lean Xtreme got great results here. It should be here next week. So, without further ado, here is my normal diet and gym schedule, which i would use in conjuction for a month long LX usage. My goal is noticably smaller love handles, 3-5% bf reduction. I drink once a week, so alcohol is there, but i dont go out every night anymore

More or less daily Diet:
Meal Ingred Cal Fat Carb Protien
Breakfast Musc Milk 180 7 10 20
Breakfast Whey Scoop 130 2 4 24
Breakfast Whey Scoop 130 2 4 24
Lunch Lean Cuisine 300 6 20 15
Snack Trail Mix 170 11 14 7
Snack Trail Mix 170 11 14 7
Dinner Chicken Breast 130 3.5 0 23
Dinner Chicken Breast 130 3.5 0 23
Dinner Veggies 10 0 0 0
Snack 1% Cott Cheese 163 2 6 28
Snack 1% Cott Cheese 163 2 6 28

Dinner and late night snack (i go to bed late) are post workout

Total 1513 48 72 171

Regular Gym Schedule
Monday: 40 min chest, 40 min HIIT Running
Tuesday: 40 min arms, 40 min HIIT Elliptical
Wednesday: 40 min abs, 40 min HIIT Running
Thursday: 40 min shoulders, 40 min HIIT Elliptical
Friday: Rest
Sat: P90x abs and legs
Sun: Rest

All lift days are the heavy lifts, emphasizing low reps (0-10) with max weight.

How much could I expect to reasonable lose with this regime? Its the same exact thing i'm doing now, only ive added alot more protein (the whey) and the LX.

[100Day]

Cut out the protein powders, and replace them for foods like eggs, chicken, tuna, meats, ect.
Protein powder is a supplement, meaning it supplies you with the nutrients that you are lacking in your diet, and should not be a staple.
Also, you seem to be eating very calorie dense foods, like the trail mix, and muscle milks, so you will hit your caloric intake, without eating all that much.
I feel you will be a whole lot happier eating mounds of fruits and veggies, rather than eating a small handful of nuts and a small protein shake.

I suggest reading more on dieting, and check out some sample diets thrown around here, looks like you've still got a lot to learn.

[activeseven]

I suggest t you ditch all the supplements and fill your calories with actual food. Also the HIIT is not needed, getting rid of your love handles is all diet. Just lift heavy, eat ( real food ) at a deficit and the handles will go away.

[gpo613]

Also no need for 40 mins of abs. Use the time doing something else.

[GymRocks]

ok, i love chicken and its cheap, so i can easily make that my real-food dinner. The problem is that i am not a morning person, so MM w/ whey takes 30 seconds. Are there any non-cooking high protien options out there for breakfast? I could boil eggs and eat them as needed, but thats alot of cholesterol. Is it viable to get egg whites, pre-cook them, and just save them in the fridge?

[KarmicEffects]

See nothing wrong with having whey for breakfast. You're coming off 8-10 hours (if you sleep well) of nothing so fast acting protein is perfect. Then eat 2 hours later. But as a basis, personal opinion is whey should only be used for breakfast mix (with 1% milk or oats) and for PWO. I'd drop the muscle milk though.

[100Day]

ok, i love chicken and its cheap, so i can easily make that my real-food dinner. The problem is that i am not a morning person, so MM w/ whey takes 30 seconds. Are there any non-cooking high protien options out there for breakfast? I could boil eggs and eat them as needed, but thats alot of cholesterol. Is it viable to get egg whites, pre-cook them, and just save them in the fridge?

For breakfast, I take 2 eggs whites, 1 whole egg, drop them in a cup of oatmeal, stir. Add some milk, microwave, whip, add more milk with splenda and cinnamon, then enjoy. Good protein, good fiber, slow digesting carbs. Keeps me full for a while, great if your like me, and wont have another chance to eat for a long time after breakfast.

Just a suggestion

[SoN541]

I also feel like 1500 calories is way too low for all that cardo your doing. Im cutting down and im at 2100 calories and don't do anywhere near that much cardio. Could be wrong but I suggest you bump the calories up to at least 2000. Also id say increase your carbs on workout days and you can keep them lower on off days

[GymRocks]

#7:
That sounds healthy, but i need something i can eat with no prep time. I can do prep the night before, thats fine, but i've never been able to find time to 'make' breakfast.

#8:
I know, i personally think the calorie amount sounds low too, but i am not starving myself and i am not hungry on this meal schedule. I wouldnt consider it a 'diet', as i'm not forcing myself to eat, its what i do normally. As for the cardio, I have lost fat before when i was doing krav training, which was alot of cardio. The Cal In, Cal Out method seems to work the best for me

next stop: boil eggs, remove the yolk, save the whites, and eat a few for breakfast. I like the taste of muscle milk tho, so im fine for including the MM with egg whites. both would be non-prep. If not MM, then a protien bar instead?

[Beatletown]

If you can't be arsed to get up 15 mins early to make yourself a good breakfast to start the day I seriously doubt you have the determination to succeed in your goals.
Not having a pop at you but training is as much about self disciple as throwing weights about. You will feel so much better if you just do it.

[kevi204]

Cals are far too low, bump it up to 2000-2200 cals, and add in more fats

[GymRocks]

Just eat more eggs and chicken throughout the day? Its hard for me to eat when im not hungry, only causes me to feel bloated as hell

[kevi204]

yeah add more whole eggs or switch to full fat Cottage Cheese

[CraneStar]

It was said already but I'd just like to second some of the suggestions: that's too low calorie range, too much intensity - I doubt it you'd last long before you either give up or hit a plateau.

Protein powder is okay but when used as a supplement not a replacement.

It does sound stupid to reject the idea of getting up even half an hour earlier in order to get a proper breakfast. It is, after all, supposed to break the fast and thus a very important meal. I'm not a morning person either and I can't imagine myself getting up at 4 a.m. in order to get a workout but getting 30 minutes earlier is really a habit you need 4-5 days in row to set.

But, if you are really that determined not to do it - I'd suggest Tom Venuto's protein pancakes. They're great even cold. I'd post a link but I'm not allowed, sorry.

[krete77]

edited: up to post #5

Hello! Im new to the forum, and i would like peoples opinions. I am a 28 year old male, have worked out a few times a week for the past few years, and I lead a healthy lifestyle. I'm 6ft, 200 lbs, athletic build but i have some love handles around the mid section that im trying to get rid of. I read this forum, and it said 1g protien per 1lb of lean muscle mass i want. Thankfully my diet is already regular, so small additions wont be hard. My bf est is 19%, so that would be 160lbs muscle and bone. I diet, i gym, and still im not losing the fat i want, so I read around and Lean Xtreme got great results here. It should be here next week. So, without further ado, here is my normal diet and gym schedule, which i would use in conjuction for a month long LX usage. My goal is noticably smaller love handles, 3-5% bf reduction. I drink once a week, so alcohol is there, but i dont go out every night anymore

More or less daily Diet:
Meal Ingred Cal Fat Carb Protien
Breakfast Musc Milk 180 7 10 20
Breakfast Whey Scoop 130 2 4 24
Breakfast Whey Scoop 130 2 4 24
Lunch Lean Cuisine 300 6 20 15
Snack Trail Mix 170 11 14 7
Snack Trail Mix 170 11 14 7
Dinner Chicken Breast 130 3.5 0 23
Dinner Chicken Breast 130 3.5 0 23
Dinner Veggies 10 0 0 0
Snack 1% Cott Cheese 163 2 6 28
Snack 1% Cott Cheese 163 2 6 28

Dinner and late night snack (i go to bed late) are post workout

Total 1513 48 72 171

Regular Gym Schedule
Monday: 40 min chest, 40 min HIIT Running
Tuesday: 40 min arms, 40 min HIIT Elliptical
Wednesday: 40 min abs, 40 min HIIT Running
Thursday: 40 min shoulders, 40 min HIIT Elliptical
Friday: Rest
Sat: P90x abs and legs
Sun: Rest

All lift days are the heavy lifts, emphasizing low reps (0-10) with max weight.

How much could I expect to reasonable lose with this regime? Its the same exact thing i'm doing now, only ive added alot more protein (the whey) and the LX.

Your diet sucks. I see way too much whey filler; an absurd amount of chicken breast; not enough veggies (10 calories??? Seriously? What's that, a few stalks of broccoli?). Why so many Ab exercises? You do know your abs won't grow if your not in a calorie surplus. Only way to get them to show is to lower body fat. I can find much better exercises to do for 40 minutes then squeezing my abs for almost an hour.

Your fats are pretty low. I would bring that up. Protein looks ok;

1500 might be a little to low, but everyone's different so you just have to find out what works for you. I'm roughly the same build as you, 5"11 - 195lbs 17%bf, and 2000 calories is working for me on a cut.

How can you not be starving on that diet, especially with all that cardio? I would at least eat 500more calories to make up for the calories lost during exercise.

Also, at a quick glance, it looks like your workout routine is upper body dominated; also, I see NO back included. Might be time to get on a good workout program that hits all your major muscle groups. Something leads me to believe that you might be an abs/bi/chest kind of guy. You'll look 10x better, feel stronger and probably surprise yourself if you try that out. I see your doing P90x, so if that's working for you, then by all means stick to it.

Couple of points;

- Eat MORE veggies. like 4-7 cups a day.
- Get your fruits in.
- Eat lots of lean meat sources of protein;
- Don't forget to snack on some tasty junk food every once in a while. Dieting so strict will eventually cause you to give in. fit into your macros and your fine.
- start learning some compound lifts; Deadlift should be a first since I see NO back workout.

Good luck

[GymRocks]

Ok, thanks all for the great advice. In past few days, i have bought a kitchen scale (oz/gr), cut chickens, egg, etc.. into portion sizes, and started a food log. This is to deal with 1/2 of the equation -- how much cal i put into my body. The second half is how much cal i burn, and for that i need to find an accurate calorie counter. I searched a bit in here, and people said that they were full of crap and not reliable. If so, how can i know (+/- 50 i dont care) if im doing enough exercise that day?

Here is my food log for the past day. I took into account people saying drop the whey, eat more veggies, cals, fats, etc... My fats are fine, carbs are just a bit over, but my protein is, as it often is, way over. Is this bad for protein to be over if i left heavy 4x a week?


Lean Muscle: 160 lbs. Ideal day is 2000 cal, 64f, 196c, 160P

Cal Fat Carb Protien
Breakfast Egg Whites 48 0 0 12
Breakfast Egg Whole 73 5 1 6
Breakfast Bread 208 0 44 8
Lunch Subway 784 32 85 39
Snack Musc Milk 183 7 10 20
Snack Whey Scoop 260 4 8 48
Dinner Chicken Breast 181 5 0 34
Dinner Veggies 160.5 4.5 21 9
Dinner V8 Fusion Light 180 0 45 0
2027.5 57.5 201 176

damn tables always look like crap

As for some people above suggestion how i can only eat 1500-2000 cal, i dont know. Thats just what feels comfortable for me, even with those gym sessions. And ill be switching out 40 min ab sessions for 40 min back/leg. Yes, i do have more upper body then lower body.....i know...i know...