Hello! 3 months ago, I started gym-going. Now, I can not burn fat. I have a corresponding workout plan. What shall I include in my nutrition program in order to achieve my goal?
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Thread: I cannot burn fat
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07-14-2021, 04:31 AM #1
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07-14-2021, 04:35 AM #2
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07-14-2021, 06:35 AM #3
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07-14-2021, 06:53 AM #4
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07-15-2021, 03:16 AM #5
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07-15-2021, 03:20 AM #6
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07-15-2021, 03:35 AM #7
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07-15-2021, 03:37 AM #8
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07-15-2021, 03:55 AM #9
Not a genetic problem, but a math problem.
You need to be in a caloric deficit. (Eating fewer calories than you are burning, on a consistent basis.)
That said, you CAN do what is called a recomp - lose fat while gaining muscle (basically eat where you are neither gaining or losing WEIGHT) but burning fat as you gain muscle. But this is usually a painfully slow process and leads people to think it just doesn't work, resultig in "I cannot burn fat". ;-)
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07-15-2021, 03:55 AM #10
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07-18-2021, 11:26 PM #11
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07-18-2021, 11:37 PM #12
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Then workout less. Seriously though, if you're used to doing long, high volume workouts then no surprise you may feel like poop trying to sustain those type of workouts on lower calories and you may need to dial it back a bit. Keep intensity up, but volume low.
Regardless, the only thing thats going to get you there is a sustained, moderate caloric deficit.All it takes is consistency, effort, proper nutrition, good programming, and TIME.
Don't be upset with the results you didn't get from the work you did not do.
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07-19-2021, 12:05 AM #13
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07-19-2021, 12:05 AM #14
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07-19-2021, 04:38 AM #15
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07-19-2021, 06:29 AM #16
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You're not in a calorie deficit.
Consistently be in a calorie deficit, and you will lose fat.WBFF Pro Muscle Model | Questions? Send me a private message.
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07-19-2021, 06:35 AM #17
As xsquid99 said, lowering volume and maintaining high intensity on your lifts is important since the deficit entails a reduction in performance capabilities, while maintaining existing muscle and strength is mostly a function of the latter.
Another suggestion: if you are still feeling weak and unable to keep up even after reducing your volume, it's not going to sound fun, but favor carbohydrates with your caloric allowance and your strength levels should reflect at least a small improvement.
I'm currently running the same program I was doing on a surplus and it's a challenge keeping up with my old numbers, but eating a higher proportion of carbs relative to fat has helped.Bench: 350
Squat: 405
Deadlift: 505
"... But always, there remained, the discipline of steel!"
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07-19-2021, 08:08 AM #18
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07-19-2021, 10:33 AM #19
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07-19-2021, 04:46 PM #20
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Seriousl question: why do you keep assuming people are vegan when they call you out?
We're not vegan... I am not... she is not... so you can abandon that right away.
Second, have you ever see how lean snails is? Clearly not...
Third, I am also someone who eats a LOT of carbs and plants... and yet here I am... like 11% bodyfat, consuming like 60% of my calories from carbs, grains, fruits, veggies....
So if your theory of the dangers of plants really held weight, I guess we're all miracles.
Not to mention the hundreds of THOUSANDS of elite athletes who thrive in the top tiers of sport consuming HIGH CARB and HIGH PLANT-MATTER diets.
Compare that to how many elite, lean athletes eating only animal products.
Hm.... yeah... I think you lose."When I die, I hope it's early in the morning so I don't have to go to work that day for no reason"
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07-19-2021, 04:53 PM #21
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07-19-2021, 05:43 PM #22
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07-19-2021, 05:59 PM #23
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07-20-2021, 04:32 AM #24
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07-20-2021, 08:22 AM #25
there are shredded vegans out there too...
sorry if i missed it, but who was talking about a 95-99% plant diet anyway? just because someone eats carbs doesn't mean they are following some vegan diet
moderation is key. hell, we could argue how bad it is to eat peanut butter because it's so calorically dense and makes people more prone to weight gain
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07-20-2021, 08:38 AM #26
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I was vegan for 3 years and LOST lost like 15 pounds… basically all fat
We have countless studies showing that plants contribute to weight LOSS and not gain.
You need to leave now. Seriously.
Show me ONE study showing a vegan diet leading to obesity or weight gain whatsoever… show me a single study showing increasing whole plant foods causing weight gain of any kind or a loss in muscle massLast edited by AdamWW; 07-20-2021 at 08:48 AM.
"When I die, I hope it's early in the morning so I don't have to go to work that day for no reason"
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07-20-2021, 09:10 AM #27
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07-20-2021, 09:19 AM #28
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07-20-2021, 09:46 AM #29
I should have stayed in school? Maybe you should learn to spell and use grammar correctly before making baseless assumptions about other people's education levels.
By the way, if you think meat is somehow pure and unmodified in commercial food production you are mistaken.Bench: 350
Squat: 405
Deadlift: 505
"... But always, there remained, the discipline of steel!"
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07-20-2021, 10:15 AM #30
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That's not what i asked for.
I asked for studies showing vegans or people who eat MORE whole plant foods becoming obese due to the diet.
I ask for studies showing they also lose muscle mass.
You have given zero evidence to support your claims except your own personal story where you ate too many calories and got fat.
You got fat because you consumed too much energy, not because you ate plants.
So again, show me the evidence."When I die, I hope it's early in the morning so I don't have to go to work that day for no reason"
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