How to lose fat for Noobs

[spak]

ok, so in the past 2-3 weeks, my weight has stayed the same, but my waist has gone down a whole inch, i am enjoying this progress lol. One more inch off my waist and i will be right where i was at my lowest weight, plus water weight, cuz i got my waist down to 35, its at 36 right now, and it also could have been from water too, because i was on low carb. So if i can get my waist down to 35 then i will be at a lower bodyfat than i have ever been in my life, i am going to keep on trucking for sure lol

[wave_length]

BOLD = Q
lean body mass is basically is - my BF reading ? so at mo Im 208lb, but my lean body mass is around 172lb. Does this mean I need to have 172grams of protein ? the more the better ???

Also explained in the guide

5 Frequently Asked Questions

...

Q: How do I determine my lean body mass for calculating my protein intake?
A: You have to take your total body weight and subtract your fat weight. If you e.g. weigh 200lbs and your bodyfat is 20% (=40lbs), your lean body mass is 200lbs - 40lbs = 160lbs. If you don't know your bodyfat, just take a guess. When in doubt, just eat a little more. However, if for some reason, you can't eat as much protein, just eat a little less, most people will still do fine.

...

[Volkan_Kurt]

so are you weighing 150 in that avi of yours? if so then i think i will look pretty good at that weight.. seeing how we are close in height..

im actually 5'7"

I have been following this guide for about a month or a little more now, I have been maintaining the exact same weight in that period as well.

Strength is increasing while lifting substaintually, but I don't see my self going down on the scales or in the mirror.. I have tried reducing calories as well nothing different happens while maintaining I was taking about 1000-1500 calories per day.

Before this I have been cutting and have lost about 35 LBS do you think that maybe my body needs a rest from cutting? I mean is there such thing? or am I not doing something right.

I have went from rule 1 to rule 3, and when I realized it wasn't working I went back to rule 1 a couple of times lol :S

[Sabouneh]

I have been following this guide for about a month or a little more now, I have been maintaining the exact same weight in that period as well.

Strength is increasing while lifting substaintually, but I don't see my self going down on the scales or in the mirror.. I have tried reducing calories as well nothing different happens while maintaining I was taking about 1000-1500 calories per day.

Before this I have been cutting and have lost about 35 LBS do you think that maybe my body needs a rest from cutting? I mean is there such thing? or am I not doing something right.

I have went from rule 1 to rule 3, and when I realized it wasn't working I went back to rule 1 a couple of times lol :S

you are supposed to incorporate all three rules at the same time.. not just one of them.. and you are probably underestimating how many cals you are eating.. at 1000 cals a day you will lose weight... unless you just sit and not move all day long in which you still would probably burn more than 1000 cals...

[wave_length]

Not really but lifts are getting harder.

That's normal. As long as you can keep up strength, chances are you haven't lost any substantial amount of muscle mass. Don't worry.

Thanks man.... yea im trying to lose another 10-15 pounds.... when i tell people that.. their like " you dont want to get much thinner than you are now.. you will look skinny or anorexic " haha.. im hoping that when i lose the weight il actually look bigger but who knows.. you think that will happen ?

You will look smaller in clothes but bigger without.

ok, so in the past 2-3 weeks, my weight has stayed the same, but my waist has gone down a whole inch, i am enjoying this progress lol. One more inch off my waist and i will be right where i was at my lowest weight, plus water weight, cuz i got my waist down to 35, its at 36 right now, and it also could have been from water too, because i was on low carb. So if i can get my waist down to 35 then i will be at a lower bodyfat than i have ever been in my life, i am going to keep on trucking for sure lol

Good example of how a recomp diet works.

I have been following this guide for about a month or a little more now, I have been maintaining the exact same weight in that period as well.

Strength is increasing while lifting substaintually, but I don't see my self going down on the scales or in the mirror.. I have tried reducing calories as well nothing different happens while maintaining I was taking about 1000-1500 calories per day.

Before this I have been cutting and have lost about 35 LBS do you think that maybe my body needs a rest from cutting? I mean is there such thing? or am I not doing something right.

I have went from rule 1 to rule 3, and when I realized it wasn't working I went back to rule 1 a couple of times lol :S

As posted by Sabouneh, you have to follow all 3 rules at a time. Maybe you need a break from cutting, but if you keep following the 3 rules, you will continue losing fat.

[SE70]

Hey Guys...new here and I've been out of the gym for about 3 months so it's like starting over. Great info and I'm going to give Wave's guidelines a shot.

39 yr old
5'8 @ 240lbs..so ways to go.

Looks like some great motivation going on here.
Should be great to follow.

[iDrive]

Cutting Guide 3.0 FTW!

Looks good

[wave_length]

Hey Guys...new here and I've been out of the gym for about 3 months so it's like starting over. Great info and I'm going to give Wave's guidelines a shot.

39 yr old
5'8 @ 240lbs..so ways to go.

Looks like some great motivation going on here.
Should be great to follow.

Good luck man!

Cutting Guide 3.0 FTW!

Looks good

Thanks man, it's called "Guide to Bodybuilding" now, next time I will name it "Guide to Awesomeness"

[older2533]

Good luck man!



Thanks man, it's called "Guide to Bodybuilding" now, next time I will name it "Guide to Awesomeness"

Am I correct that you replaced DB Presses in the first chest exercise with BB Presses?

[MaximumIn10sity]

[QUOTE=Sabouneh;401705711]

You mean the pic of your avi? Looking good man, you have a good amount of muscle mass. BF sounds about right maybe a little higher.

QUOTE]

Thanks man.... yea im trying to lose another 10-15 pounds.... when i tell people that.. their like " you dont want to get much thinner than you are now.. you will look skinny or anorexic " haha.. im hoping that when i lose the weight il actually look bigger but who knows.. you think that will happen ?

I am at 220 lbs right now and I cannot tell you how many times I am told I am wasting away, disappearing, skinny minny, etc.. I usually just laugh it off. The whole time thinking to myself if they only knew I am not even close to where I want to be and if I did tell them they probably would have an intervention.

[spak]

I am at 220 lbs right now and I cannot tell you how times I am told I am wasting away, disappearing, skinny minny, etc.. I usually just laugh it off. The whole time thinking to myself if they only knew I am not even close to where I want to be and if I did tell them they probably would have an intervention.

haha this, i get it all the time, i got goals, i dont care what other people say lol

[MaximumIn10sity]

7 Acknowledgements


Hey Wave,
Thanks for the acknowledgment even though I am completely new here and for the Wavelength Guide to Bodybuilding v3.0. My question to you is when are you going to write a book on this? Have you ever thought about it? You would never have to work again if you did. I think people would love the simplicity of it all and that it really works.

[BigBoyAdd]

[QUOTE=MaximumIn10sity;401886241]

I am at 220 lbs right now and I cannot tell you how times I am told I am wasting away, disappearing, skinny minny, etc.. I usually just laugh it off. The whole time thinking to myself if they only knew I am not even close to where I want to be and if I did tell them they probably would have an intervention.

Im with ya on that. Friends that I work with think Im mad for dieting. Its cos I look good in cloths, I want to look good for the bedroom lol...

[Cachexic]

I've had this thread bookmarked for a while and have been reading Wave's posts.

I have a question, though. Wave claimed at one point in this thread that 90% of body composition goals can be met with nothing but a proper calorie deficit (if on a cut) and a proper lifting routine. He said just get a bit of fruit and veggies and some fish oil, and enough protein, and the rest doesn't matter as long as the calories are on point in relation to the rate of weight change. So this means fried foods, simple carbs, sugar, anything goes?

This is the part where I'm not convinced a whole lot. You really believe that anyone can chow down on McDonalds as long as the calories are okay and reach their goals? You think there is no difference in body composition with someone who ate a Big Mac value meal and someone who ate a chicken breast and veggies meal? Am I correct in my interpretation of your posts?

[plated]

I've had this thread bookmarked for a while and have been reading Wave's posts.

I have a question, though. Wave claimed at one point in this thread that 90% of body composition goals can be met with nothing but a proper calorie deficit (if on a cut) and a proper lifting routine. He said just get a bit of fruit and veggies and some fish oil, and the rest doesn't matter as long as the calories are on point in relation to the rate of weight change. So this means fried foods, simple carbs, sugar, anything goes?

This is the part where I'm not convinced a whole lot. You really believe that anyone can chow down on McDonalds as long as the calories are okay and reach their goals? You think there is no difference in body composition with someone who ate a Big Mac value meal and someone who ate a chicken breast and veggies meal? Am I correct in my interpretation of your posts?

Some people believe that a calorie is a calorie and, provided you're getting sufficient protein then it doesn't matter what else you're eating as long as you hit your caloric deficit. But this is just some people's opinions...others believe you need to eat clean foods.

[Cachexic]

Some people believe that a calorie is a calorie and, provided you're getting sufficient protein then it doesn't matter what else you're eating as long as you hit your caloric deficit. But this is just some people's opinions...others believe you need to eat clean foods.

Yes. I have noticed that. The only thing I can think of is maybe it comes down to genetics. Maybe Wave can get 8% body fat eating whatever he wants, but someone else cannot. Is there anyone reading this who eats dirty but has a low body fat %?

[phal]

Yes. I have noticed that. The only thing I can think of is maybe it comes down to genetics. Maybe Wave can get 8% body fat eating whatever he wants, but someone else cannot. Is there anyone reading this who eats dirty but has a low body fat %?

I think Wave will be the first to tell you he has average genetics (who knows how modest he's being)

I too believe if you get your protein in etc the whole shabang, the rest of the calories your body needs has little (if any) impact on your body comp. Granted with fast/fried food the amount needed is smaller since it's pretty calorie dense and is easily underestimated by a LOT of people.

[Cachexic]

Hmm. Well that's very interesting. I'm still a bit skeptical.

Using your logic, I could purchase three double cheeseburgers from the Burger King (1500 calories, 90 grams protein), eat a piece of fruit, drink a protein shake, take a multivitamin, take a few capsules of omega-3 fish oil, and I had a great day of nutrition in terms of cutting. Am I correct?

[Sabouneh]

Hmm. Well that's very interesting. I'm still a bit skeptical.

Using your logic, I could purchase three double cheeseburgers from the Burger King (1500 calories, 90 grams protein), eat a piece of fruit, drink a protein shake, take a multivitamin, take a few capsules of omega-3 fish oil, and I had a great day of nutrition in terms of cutting. Am I correct?

umm yup haha.... as long as you burn more than you took in... you will lose weight as an end result.... lots of people have done this.....

[phal]

Hmm. Well that's very interesting. I'm still a bit skeptical.

Using your logic, I could purchase three double cheeseburgers from the Burger King (1500 calories, 90 grams protein), eat a piece of fruit, drink a protein shake, take a multivitamin, take a few capsules of omega-3 fish oil, and I had a great day of nutrition in terms of cutting. Am I correct?

If that means you're still in a caloric deficit you will continue to lose, I never said you'd have a great day nutritionally. I'm not advocating to eat your protein and then go out and eat ice cream (theoretically you could, if it fit).

You can look at food as a source of fuel (since that's what it is) and argue you should fill your body with the best fuel possible. However, a macronutrient is a macronutrient - if that carb comes from a bun or from oatmeal, why or how does it matter? Sure, some fats and some chemicals are added blah blah, but I don't believe it will alter your body comp if you're still in a deficit and protein/weight training etc is in order.

Edit: And oddly enough, what you're talking about Wave is pretty much doing at the moment as an experiment. If/when you read this WL you can correct me if I'm wrong. I believe he sips on a protein shake during the day to make sure he has adequate protein (or at least, semi-adequate, probably gets the rest from other food) and everything else aside he will eat 1 - 2 larger meals consisting of foods people would deem 'dirty' (I hate that word when describing food) You can ask him how it's working out though, I personally am not sure.

[iDrive]

I've had this thread bookmarked for a while and have been reading Wave's posts.

I have a question, though. Wave claimed at one point in this thread that 90% of body composition goals can be met with nothing but a proper calorie deficit (if on a cut) and a proper lifting routine. He said just get a bit of fruit and veggies and some fish oil, and enough protein, and the rest doesn't matter as long as the calories are on point in relation to the rate of weight change. So this means fried foods, simple carbs, sugar, anything goes?

This is the part where I'm not convinced a whole lot. You really believe that anyone can chow down on McDonalds as long as the calories are okay and reach their goals? You think there is no difference in body composition with someone who ate a Big Mac value meal and someone who ate a chicken breast and veggies meal? Am I correct in my interpretation of your posts?

Yes. I have noticed that. The only thing I can think of is maybe it comes down to genetics. Maybe Wave can get 8% body fat eating whatever he wants, but someone else cannot. Is there anyone reading this who eats dirty but has a low body fat %?

Hmm. Well that's very interesting. I'm still a bit skeptical.

Using your logic, I could purchase three double cheeseburgers from the Burger King (1500 calories, 90 grams protein), eat a piece of fruit, drink a protein shake, take a multivitamin, take a few capsules of omega-3 fish oil, and I had a great day of nutrition in terms of cutting. Am I correct?

The 3 rules are just guidelines for achieving optimal body composition (retaining as much muscle mass as possible while using as much fat mass as possible).

The truth when it comes to optimal health is that you could ask a million different nutritionists and dietitians and get a million different answers as to what will be beneficial/harmful when consumed. The jury is still out. As you'll see in the Guide to Bodybuilding he recommends eating a wide variety of foods to make sure that you're accounting for all variables when it comes to health.

And for your "double cheeseburgers diet". Yeah, it should be the same.

[Cachexic]

Yes I fully understand this is strictly about body composition, not overall health.

Interesting. I'm eager to hear back from WL about his results with this experiment he is apparently doing.

[TheReductionist]

Yes I fully understand this is strictly about body composition, not overall health.

Interesting. I'm eager to hear back from WL about his results with this experiment he is apparently doing.

I wouldn't exactly call it an experiment anymore, he has been eating this way for quite a while now and his recomp is coming along well, which is proof that you can eat what you want as long as following the rules. If you are skeptical of reaching optimal body composition by eating things that people consider forbidden while getting minimum protein in and EFA's, why not try it yourself, thats going to be the only way you can personally tell if it works or not.

[hankst]

Yes I fully understand this is strictly about body composition, not overall health.

Interesting. I'm eager to hear back from WL about his results with this experiment he is apparently doing.

Actually you just have to think about it, it's basic logic:

Food is made of 3 macronutrients, carbohydrates, protein, fat. There are different carbs, different fats and what not, but for the sake of simplicity we shall ignore the differences (which are minimal for body composition anyway; GI for example doesn't really matter if you don't eat the carbs alone) and ask one question:

How could the body possibly know if you feed him with carbs from oatmeal or with carbs from a hamburger bun?

[wave_length]

Am I correct that you replaced DB Presses in the first chest exercise with BB Presses?

Just wanted it to make a bit more generic that's all. DB exercises alone are fine too of course.

Hey Wave,
Thanks for the acknowledgment even though I am completely new here and for the Wavelength Guide to Bodybuilding v3.0. My question to you is when are you going to write a book on this? Have you ever thought about it? You would never have to work again if you did. I think people would love the simplicity of it all and that it really works.

You have already given some good advice here.
I've been told a few times that I should write a book, but it would be the shortest book of all times (see first post).

I've already co-authored a book once (in my academic years) and I know that it's a big pain in the ass to get it published etc. And you would have to have a huge success so that it pays decent money.

Oh well, maybe when I'm retired, right now I'm pretty busy with my company.

I've had this thread bookmarked for a while and have been reading Wave's posts.

I have a question, though. Wave claimed at one point in this thread that 90% of body composition goals can be met with nothing but a proper calorie deficit (if on a cut) and a proper lifting routine. He said just get a bit of fruit and veggies and some fish oil, and enough protein, and the rest doesn't matter as long as the calories are on point in relation to the rate of weight change. So this means fried foods, simple carbs, sugar, anything goes?

This is the part where I'm not convinced a whole lot. You really believe that anyone can chow down on McDonalds as long as the calories are okay and reach their goals? You think there is no difference in body composition with someone who ate a Big Mac value meal and someone who ate a chicken breast and veggies meal? Am I correct in my interpretation of your posts?

Yes you are 100% correct.

Yes. I have noticed that. The only thing I can think of is maybe it comes down to genetics. Maybe Wave can get 8% body fat eating whatever he wants, but someone else cannot. Is there anyone reading this who eats dirty but has a low body fat %?

I can guarantee you that (as long as you are healthy) it has nothing to do with genetics.

I think Wave will be the first to tell you he has average genetics (who knows how modest he's being)

I too believe if you get your protein in etc the whole shabang, the rest of the calories your body needs has little (if any) impact on your body comp. Granted with fast/fried food the amount needed is smaller since it's pretty calorie dense and is easily underestimated by a LOT of people.

Exactly.

Hmm. Well that's very interesting. I'm still a bit skeptical.

Using your logic, I could purchase three double cheeseburgers from the Burger King (1500 calories, 90 grams protein), eat a piece of fruit, drink a protein shake, take a multivitamin, take a few capsules of omega-3 fish oil, and I had a great day of nutrition in terms of cutting. Am I correct?

I practically do that every day (Not Mc. Donalds but different restaurants). As mentioned before, for optimal health you may want to apply a few more restrictions.

[wave_length]

I wouldn't exactly call it an experiment anymore, he has been eating this way for quite a while now and his recomp is coming along well, which is proof that you can eat what you want as long as following the rules. If you are skeptical of reaching optimal body composition by eating things that people consider forbidden while getting minimum protein in and EFA's, why not try it yourself, thats going to be the only way you can personally tell if it works or not.

Yes, I have done that for over a year now. I have been able to get into the best shape of my life using this method. Even in the last week of my diet, I just reduced sodium a little to get dry. More info here:
http://forum.bodybuilding.com/showth...hp?t=117483821

[Hudacris]

Using your logic, I could purchase three double cheeseburgers from the Burger King (1500 calories, 90 grams protein), eat a piece of fruit, drink a protein shake, take a multivitamin, take a few capsules of omega-3 fish oil, and I had a great day of nutrition in terms of cutting. Am I correct?

I'll probably try this for today LOL. 3 double cheeseburgers, $3....my type of deal

[Cachexic]

Very well. Thanks for all the responses. I guess I can stop driving myself crazy every time I eat a bit of simple carbs or something. "Oh my god I ate a piece of white bread! Now my insulin levels are going to go crazy and I'm not going to be able to lose any fat!"

[wave_length]

I'll probably try this for today LOL. 3 double cheeseburgers, $3....my type of deal

Might not be the healthiest choice every day, but once in a while it's perfectly OK.

Very well. Thanks for all the responses. I guess I can stop driving myself crazy every time I eat a bit of simple carbs or something. "Oh my god I ate a piece of white bread! Now my insulin levels are going to go crazy and I'm not going to be able to lose any fat!"

Yes you can. I guarantee you that you will get shredded if you just follow the 3 rules.

[spak]

i am just amazed at this theory, my love handles around my stomach seem to be going away pretty good, and i have been enjoying life every day, basically during the week i have been eating clean, weekends are not clean, but i keep my calories in check. For example the past 2 sundays i consumed a whole container of ice cream, but fit it into my calories for the day, and i am still losing fat its amazing. Edy's light ice cream is complete win.