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sjs218
08-31-2015, 10:20 AM
Hey bros. I just have a quick question. I just starting trying my best at clean eating so I can shed some fat. My starting weight from August 22nd was 188 and on my weight this week on August 29th was 184. I kept my calorie intake 5-600 below my maintenance on most days while still getting the hang of cutting out all the junky processed foods. My macros are on average about 40/30/30 F,P,C split (working on getting my fat a little lower and protein higher). Anyways, I know not all of it was fat but does anyone know on average how much fat vs water one loses in the beginning of dieting?

kitkatbarr1
08-31-2015, 10:25 AM
In the very beginning it's usually mostly water!

sevenhm
08-31-2015, 10:31 AM
Hey bros. I just have a quick question. I just starting trying my best at clean eating so I can shed some fat. My starting weight from August 22nd was 188 and on my weight this week on August 29th was 184. I kept my calorie intake 5-600 below my maintenance on most days while still getting the hang of cutting out all the junky processed foods. My macros are on average about 40/30/30 F,P,C split (working on getting my fat a little lower and protein higher). Anyways, I know not all of it was fat but does anyone know on average how much fat vs water one loses in the beginning of dieting?
That really depends on what your intake was before particularly carbs/sodium. Don't waste your time trying to calculate what you may have lost in fat vs water. Take a 7 day running average and if in the course of 2 weeks you're losing a rate of 1-1.5lbs then great. If not drop by 100kcal of whichever macronutrient you prefer provided your minimum fat and protein requirements are met. If losing too fast then up by 100kcal with the aforementioned guidelines. Do not use ratio' to calculate your intake as they give disproportionate or inadequate macronutrients for individuals. Review the information in the spoiler on how to do so.



Calculate your calories using the stickies below or IIFYM Calculator (http://iifym.com/iifym-calculator)
Apply a 10% deficit or surplus to your total intake based on your goal.
Make adjustments on a 2 week basis. Raise or lower your intake by 100kcal of whichever macronutrient you prefer provided minimum fat and protein requirements are met.
Track your weight daily or weekly at the same time of day for accuracy.
Aim to lose or gain 1-1.5lbs per 2 weeks. More overweight individuals may safely lose up to 2-3lbs per week.
Pick a novice program and be consistent.
To track your macros use an application such as MyFitnessPal (https://www.myfitnesspal.com) , Cron-O-Meter (https://cronometer.com) , MyMacros+ (http://getmymacros.com) , Fitocracy (https://www.fitocracy.com)
Acquire a food scale to accurately track your macros. How to use a food scale Food Scale 101 (https://www.youtube.com/watch?v=8Lg5YlIbeT0)


Must read:

Micronutrients matter.

Eating the same thing everyday can deprive you of other micronutrients thus variety in your diet is important.
Dietary fat is essential. The only bad fat is industrial trans fat.
No specific diet is necessary to acquire weight loss. What matters is that you are in a caloric deficit.
Depending on your carb intake when you increase/decrease you may see immediate weight gain or loss do not panic. Do not micromanage your intake per day, instead make adjustments on a 2 week basis.
Women during their menstrual cycle may experience larger swings in water weight do not panic stay the course.
Nutrient timing is largely irrelevant unless you're a serious athlete.
To look up the nutritional content of food head to NutritionData (http://nutritiondata.self.com) , CalorieKing (http://www.calorieking.com) , Caloriecount (http://www.caloriecount.com)
For information regarding vitamins or supplements head to Examine (http://examine.com)
For ideas to compose your own meal plans based on your macros head to Eathismuch (https://www.eatthismuch.com)
Eating tuna everyday is not healthy see spoiler.
EPA Guidelines:
Canned white, or albacore (0.32 parts per million of mercury). Children under six can eat up to one 3-ounce portion a month; children from 6–12, two 4.5-ounce portions a month. Adults, including pregnant women, can safely eat it up to three times a month (women, 6-ounce portions; men, 8-ounce portions).
Canned light — the safer choice (0.12 parts per million of mercury). Children under six can eat up to three 3-ounce portions per month. Older children and adults can safely eat it once a week. But look out for “gourmet” or “tonno” labels. They are made with bigger yellowfin tuna and can contain mercury levels comparable to canned white.
A better alternative is canned salmon (mostly sockeye or pink from Alaska), which is low in contaminants and high in heart-healthy omega-3s. It’s also sustainably caught in Alaska and similarly priced, making it a great choice all around.




Please refer to:
Calculating Calories and Macronutrients (http://forum.bodybuilding.com/showthread.php?t=156380183)
Nutrition For Newbies & Must Read Threads (http://forum.bodybuilding.com/showthread.php?t=136691851)
Discretionary Calorie Allowance (http://forum.bodybuilding.com/showthread.php?t=133634471)
The dirt on clean eating (http://wannabebig.com/diet-and-nutrition/the-dirt-on-clean-eating/)

Novice Programs:
All Pro's Beginner Routine (http://forum.bodybuilding.com/showthread.php?t=147447933)
Stronglifts 5x5 (http://www.stronglifts.com)
Fierce 5 (http://forum.bodybuilding.com/showthread.php?t=159678631)
Jason Blaha 5x5 (http://forum.bodybuilding.com/showthread.php?t=148036063)
Starting Strength (http://forum.bodybuilding.com/showthread.php?t=998224)
Push/Pull/Legs (http://forum.bodybuilding.com/showthread.php?t=149807833)


MyFitnesspal starter guide( If you want to learn how to calculate bulk recipes per gram, enters foods you often eat in grams rather than calculate serving size,quick add macros.)
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sjs218
08-31-2015, 10:31 AM
In the very beginning it's usually mostly water!

Well that sucks lol. Would you say I at least lost a pound given the deficit I am in?

JaySteven
08-31-2015, 10:35 AM
Depends on your body but I usually hover around a certain wait for a little bit which is how you can tell your water weight is just fluctuating. But it will drop over a longer period of time like a week. For the best way to weigh yourself you should do it at the same time every day and track results over 2 weeks. You should see weight loss.

sjs218
08-31-2015, 10:39 AM
That really depends on what your intake was before particularly carbs/sodium. Don't waste your time trying to calculate what you may have lost in fat vs water. Take a 7 day running average and if in the course of 2 weeks you're losing a rate of 1-1.5lbs then great. If not drop by 100kcal of whichever macronutrient you prefer provided your minimum fat and protein requirements are met. If losing too fast then up by 100kcal with the aforementioned guidelines. Do not use ratio' to calculate your intake as they give disproportionate or inadequate macronutrients for individuals. Review the information in the spoiler on how to do so.


Depends on your body but I usually hover around a certain wait for a little bit which is how you can tell your water weight is just fluctuating. But it will drop over a longer period of time like a week. For the best way to weigh yourself you should do it at the same time every day and track results over 2 weeks. You should see weight loss.

Thanks for the great info guys. It helps a lot.

kitkatbarr1
08-31-2015, 10:56 AM
Yes, give it time and you will drop the fat! The goal should be .5-1.5lbs a week. Any more than that and you risk it not being fat! Keep working on nutrition and training...be consistent and you will get the results you want!

Rhanor
08-31-2015, 12:42 PM
I find that it takes a few days to lose the water weight. If you can keep the water weight off while staying consistent with your deficiet, you can see fat loss on the scale. You just have to eliminate the water weight variable.