How to loose Fat Faster

[Heat1992]

Ive been doing a basic 5x5 routine with 1-3 days of LISS/HIIT cardio (some weeks no cardio if im too busy) and eating between 1600/1800/2000 calorie intake and weightloss has been pretty slow...

Im pretty tired of being overweight.. Been like this my whole life and im craving to change and live a different life. Im on the edge of just saying.. Forget all my muscle that ive built from the past 3 years of lifting.. And just get lean.

I feel like this 5x5 routine is helping me preserve strength and muscle better than all previous routines.. But it seems like it doesn't burn much calories since the routine is only 3 compound movements 5x5 3 days a week...

What can I do to make me drop weight faster? My calories are already restricted to on the average ... 1800 calories per day. Some days 1600 some days 2000 depending on how hungry I am that day but im always in a deficit regardless.. My TDEE is 2800-2900 I use a food scale and myfitnesspal for everything when I meal prep absolutely everything is accounted for... Even my veggies and sauces.

So im not sure.. What can I do.. Any help would be appreciated thanks.
(Im 5,8 ft 250Lb 30% BF 22 years old)

[Groce]

bigger deficit = faster fat loss, it's as simple as that. If you don't want to drop your cals then do more liss, e.g. a 30-45 mins every morning in addition to what you're already doing

[residesinAZ]

You're not counting right somewhere if you're eating 1600-2000 a day and not losing weight.
And not to be a kill joy, but you're probably over 30% bf.

Be honest with yourself and it'll start working.

[Heat1992]

bigger deficit = faster fat loss, it's as simple as that. If you don't want to drop your cals then do more liss, e.g. a 30-45 mins every morning in addition to what you're already doing

Im willing to keep my calories the same should I just add in more LISS? Im honestly doing 3 days on some weeks and none to 1 day on some weeks. That might be my problem.

[Heat1992]

You're not counting right somewhere if you're eating 1600-2000 a day and not losing weight.
And not to be a kill joy, but you're probably over 30% bf.

Be honest with yourself and it'll start working.

I never said im not loosing weight mate and I took my bf measurements with a fat caliper and input it on this site to get my bf% so idk.

I can tell you im consistent with my diet as I seriously meal prep all my food for the day in the morning and scale everything.

The only thing Im prob not consistent with is cardio. Some days its 1-3 days a week of running/walking 30 minutes. Some weeks its none but my diet stays consistent.

[chewbrahca91]

A bigger deficit creates faster weight loss.

[tara19]

How much are you losing?

[Luclin999]

I never said im not loosing weight mate and I took my bf measurements with a fat caliper and input it on this site to get my bf% so idk.

Calipers are ridiculously inaccurate way to gauge BF percentages. Last year my doctor gave me a BF test by caliper and came up with 26.5%. I went in for Bod Pod testing the next week and the results were (a much more accurate) 32.7%. So if a trained medical professional who performs that test every day can't even come up with a decent estimate, most people at hope really have no chance at all of getting it right.

So ResidesinAZ is likely right, you probably aren't 5'8", 250# and 30% BF.

Because that would mean you have 175# of lean mass and on a 5'8" frame that would be basically a "superheroic" amount of muscle on you under all the fat.

So unless your Bench Press workout is in the 280# range and your Deadlifts are 450#+ then no, you don't have that much lean mass.

[karlton3]

Arguing over bf% at that level is like arguing about who gets the last slice of pizza out of a stack of large pizzas; in the end and in the grand scheme of things, it really doesn't matter because it's not that much different.

OP, if you want to lose weight faster, eat less. At your weight, fat mobilization and lipolysis shouldn't be an issue in keeping up, so get sufficient protein and cut kCal as far as you want until it impacts your workouts.

[NitrogenWidget]

Im willing to keep my calories the same should I just add in more LISS? Im honestly doing 3 days on some weeks and none to 1 day on some weeks. That might be my problem.

I'm 5'8"
I started out just over 260lbs.
size 44 pants
I dropped down to 160lbs size 30/32 pants and still had no abs.
I also benched about 215lbs, dead lifted 300lbs and leg pressed about 540lbs (yeah, I know leg press <> squat but it's all I had access to and i'm sure my squat is sheet so sue me )

after a bunch of yrs of lifting & really not watching what I eat i'm back up to 210lbs and starting another cut.
I drop weight like it's my job on 1500-1800 cals daily at this weight.
If I sit on my butt all day & don't exercise, 1500 cals.
If I lift or do cardio i can go about 1600-1700 cals
If I do both lifting and cardio 1800 cals.

the fat should be flying off you on what you are eating.
you are either not recording something or recording something wrong.

Also, how many lbs a week are you dropping?

[Nicklk1795]

That or it might just take some time for the weight to drop. Make sure to check your macros, and take everything you eat into account, even a single chip.

[Heat1992]

How much are you losing?

.8-1Lb per week.

[Heat1992]

Calipers are ridiculously inaccurate way to gauge BF percentages. Last year my doctor gave me a BF test by caliper and came up with 26.5%. I went in for Bod Pod testing the next week and the results were (a much more accurate) 32.7%. So if a trained medical professional who performs that test every day can't even come up with a decent estimate, most people at hope really have no chance at all of getting it right.

So ResidesinAZ is likely right, you probably aren't 5'8", 250# and 30% BF.

Because that would mean you have 175# of lean mass and on a 5'8" frame that would be basically a "superheroic" amount of muscle on you under all the fat.

So unless your Bench Press workout is in the 280# range and your Deadlifts are 450#+ then no, you don't have that much lean mass.

Thanks for the info. Well then I dont know what to say then if calipers are innacurate. Maybe I'll have to just use a measuring tape?

But yes since I've been overweight my whole life and ive been lifting the same time and ate like a pig so my lifts are way above what you said so im hoping my Lbm is high.

[Heat1992]

That or it might just take some time for the weight to drop. Make sure to check your macros, and take everything you eat into account, even a single chip.

This is another thing im probably messing up.

My protein on some days are low.. Like 100-130g

carbs are low.. 90-150G

Fats 90-120g

[Heat1992]

I'm 5'8"
I started out just over 260lbs.
size 44 pants
I dropped down to 160lbs size 30/32 pants and still had no abs.
I also benched about 215lbs, dead lifted 300lbs and leg pressed about 540lbs (yeah, I know leg press <> squat but it's all I had access to and i'm sure my squat is sheet so sue me )

after a bunch of yrs of lifting & really not watching what I eat i'm back up to 210lbs and starting another cut.
I drop weight like it's my job on 1500-1800 cals daily at this weight.
If I sit on my butt all day & don't exercise, 1500 cals.
If I lift or do cardio i can go about 1600-1700 cals
If I do both lifting and cardio 1800 cals.

the fat should be flying off you on what you are eating.
you are either not recording something or recording something wrong.

Also, how many lbs a week are you dropping?

Nice mate Sounds like what im doing now sorta.

1600-1700 on off days
1800-2000 on training days
1600-1800 on cardio days

Ive been loosing .8-1Lb a week

[NitrogenWidget]

Nice mate Sounds like what im doing now sorta.

1600-1700 on off days
1800-2000 on training days
1600-1800 on cardio days

Ive been loosing .8-1Lb a week

I'm sorry but unless you are in a coma there is no way you are eating that little and only dropping 1 lb a week.
How many weeks have you been on that deficit?
You are counting something wrong.

Do you have a food logging app like myfitnesspal so we can look at your intake?
Are you mixing up liquid oz vs dry oz if you a digital scale?

[Kelly232]

Fastest way to lose weight is simply make your metabolism quicker. Do exercises 2 times a day (each 15 minutes) and do calorie shifting (eat 5 times a day but less calorie on each plate)

[Calarian]

Fastest way to lose weight is simply make your metabolism quicker. Do exercises 2 times a day (each 15 minutes) and do calorie shifting (eat 5 times a day but less calorie on each plate)

Not true.

You can choose to eat whenever you like as long as you continue to eat a deficit. I would recommend doing HIIT. At 5'8 and 250 you should be dropping more then a 1lb per week with that calorie intake. Are you weighing your food and tracking the calories? What are your 5x5 workouts consisted of?

[rusrious]

Jump rope, or fake jump rope, by just jumping in place for 1 min, 20 second break, 1 min, 20 second break, repeat 15 times. Do that 2 times a day, 12 hours apart.

Bet you dont make it to the 8th set,!!

And most of all,,,






DONT QUIT

[ChesterGillette]

Just see this as a life style change, make sure you're eating at the deficit you think you are, try not to worry so much about how long it'll take and results will eventually happen.

There is no magic formula. Some people here think if you do Y, you will defintley lose X amount of pounds which isn't true. Everyone is different. I was in a similar situation in the past. I was 260 and dropped 50lbs at a steady rate in 10 months. After that i just hit a brick wall and kept fluctuating between 210-220 for a good part of the following 6 months while still eating at a deficit. I've overcome that hurdle by remaining consistent and am almost down to 200, which is a benchmark i thought i would have reached long ago. All in all, just remain consistent. If you don't see the results you want as fast as you want and you're doing everything right, at the very least think of the health benefits you're getting by doing what you do. You're probably adding years to your life.

[sdunn96]

Do you use a food scale?
If you are accurately eating the calories you say you are, then weight loss should be more than 1 lb / week.

I would be taking in at least 150 gr of protein / day.....

[BRIAN10197]

Be patient. I dont know how long you've been at it but sometimes it takes a week or two to see a change in the scale. And when it does happen it can be 3-4 pounds.

Also if your sodium intake is high you could be holding on to water thats why your not seeing a change.

[laguna80]

How long have you been at this? 1 week? 2? 1 month? It takes a while to see any real significant changes and if you're weighing yourself everyday, that can be a real bummer since weight fluctuates so much on day to day basis. If it hasn't been very long since you started, then stop weighing yourself for a month, keep track of your calories and keep lifting those weights. After a month, do a weigh in. Also, try and keep in mind, that weight itself isn't necessarily a good track of body fat loss. As you replace fat with muscle, you aren't going to see as much weight loss. We all know that, volume wise, muscle weighs more than fat, so try and remember that when you jump on the scale. I certainly feel for you. I don't feel like I've lost any weight at all aside from a few pounds, but I'm much stronger than I was 2 months ago and I look just a little bit leaner in the mirror. I really have to force myself to ignore the scale, since it can be so distressing to be dropping weight so slowly.

[Heat1992]

About 5 weeks but since ive posted this topic ive went from 252 to 248 so im not sure if im just holding on to water from the creatine / sodium but its dropping. I guess I'll have to stop looking at the scale.

[laguna80]

Personally, I'd steer away creatine. It's a good supplement, but I think that it's more useful during bulking, not cutting. If you're really trying to cut fat and maintain muscle mass, then keep lifting heavy weights, take in a lot of protein (like 1 gram per pound of lean body mass), then fit the other macros into your calorie profile. My case: I'm 6'4 238 lbs, I've got about 170 lbs of lean body mass, so I try to take in that many grams of protein each day, then I try to balance the calories from carbs and fat to fit my daily intake of 2300. It's all easier said than done, but I'd say you're doing a great job of it so far! Just keep up the hard work and be patient like others have said. That fat WILL come off, it just takes time.
If anyone else wants to chime in about creatine use, I'm all ears. I just feel like your money would be better spent on protein.

[Heat1992]

Thanks for the input man.

I lost a decent amount of strength when I got off creatine :/

Overhead press 205x5 to 195x3
Bench 335x5 to 335x3
Row 225x5 to 225x3
Squat hasn't changed

So im gona see if the creatine helps alil bit. Ive felt in the past it def helps with strength. But im kinda trying to stay away from whey ide rather eat my calories than drink it for satiety. Creatine a cheap anyway.

[laguna80]

Thanks for the input man.

I lost a decent amount of strength when I got off creatine :/

Overhead press 205x5 to 195x3
Bench 335x5 to 335x3
Row 225x5 to 225x3
Squat hasn't changed

So im gona see if the creatine helps alil bit. Ive felt in the past it def helps with strength. But im kinda trying to stay away from whey ide rather eat my calories than drink it for satiety. Creatine a cheap anyway.

Damn dude, you're pretty freaking strong.