December 20th will be my 4th month of working out, I've seen amazing results on my back, lats, delts, shoulders, biceps, triceps, and pretty much everything! ( legs ).
But fat loss hasn't been as much as i wanted it to be, i weight 185 or so right now and i'm at 17-18% BF. I used to be somewhere in 25+ with the same weight before.
But i've been staying at 18ish for way too long. Do i need to cut more calories from my diet? Could i just do cardio to lose the BF and somehow keep muscle?
Any insight is appreciated!
12-03-2012, 12:34 PM #1
What's the best approach for fat loss?
12-03-2012, 01:13 PM #2
The best and only way is to be in a calorie deficit, if you are not losing weight you are eating too much.
Options are: A. Increase cardio to make up for calorie intake or B. cut more calories from diet.
You dont say anything about what your calories or or macros , so hard to say what to do.
Keep lifting heavy while cutting to keep the muscle/minimize loss.
12-08-2012, 09:22 PM #3
On average i eat about 1500 calories or less, 100-150g protein and 100g of carbs.
I've gotten amazing results on my body but not much weight loss, Noob gains could explain for that.
I found a maintenance calculator saying i need 2000 calories which is far from i eat.
I'm going to try Lyle McDonald's U.D 2.0 diet with counting EVERY calorie and macros, do you think 1500 calories would be fine?
12-22-2012, 06:03 PM #4My Vlog about Me losing weight and building muscles : youtube.com/gn0
Finished -My Fat Loss Log -http://forum.bodybuilding.com/showthread.php?t=147011633
New -My Journey Reaching Single Digit BF% - http://forum.bodybuilding.com/showthread.php?t=150802893
12-27-2012, 11:31 AM #5
- Join Date: Jan 2012
- Location: Columbia, Missouri, United States
- Age: 38
- Posts: 4
- Rep Power: 0
01-02-2013, 07:54 PM #6
01-11-2013, 10:19 PM #7
- Join Date: Dec 2010
- Location: Melbourne, Vic., Australia
- Age: 50
- Posts: 107
- Rep Power: 238
01-11-2013, 10:46 PM #8
Pump da repz!
- Join Date: Aug 2012
- Location: Winchester, California, United States
- Posts: 14
- Rep Power: 0
01-15-2013, 08:24 PM #9
I've tried several approaches and I personally like intermittent fasting more than any other. But there's not really one "best" approach. It comes down to whatever strategy you can follow that will keep you in a negative calorie balance long enough to see results.
01-20-2013, 03:48 PM #10
- Join Date: Sep 2012
- Location: Russian Federation
- Age: 26
- Posts: 1,409
- Rep Power: 140
01-21-2013, 03:58 PM #11
- Join Date: Jan 2013
- Location: Manchester, Manchester, United Kingdom (Great Britain)
- Posts: 7
- Rep Power: 0
As well as what people are saying above about good nutrition and diet (particularly the calorie deficit for leaning up) I think the compound exercises help a lot in body transformation in terms of overall leaning and development.
Essentially squats, deadlifts and presses are key for this. Focused on big muscle groups like back, spinal erector (core), glutes and quads... the whole posterior chain. And chest, shoulders, biceps, triceps for presses (incline, flat bench, flies and chest dips).
Bigger muscle groups require more recovery so keep your body in a state of growth and repair than isolation exercises.
The best analogy I read for this was: for a tree to get bigger it has to strengthen its trunk, so it can support bigger branches.... = if you want big arms, shoulders, and legs, aim for the big muscles, then you'll lift bigger everywhere else