How to lose fat for Noobs - Part II

[tekksquall]

I respect that, whatever works for you. I don't have the study in front of me that says eating breakfast is associated with positive benefits, or those who do lose weight, or are less likely to be obese.
So it's either anecdotal evidence or study quoted on tv.
I'd bet on my view - but here is something simpler. Try eating breakfast - track results. If not reaching your goals, try NOT eating breakfast. See if it helps.

If you keep track of your calories and don't go over, I don't see how eating or not eating breakfast is relevant.

[Groyer]

Hey guys newbie here. After gaining 10 pounds at my first semester of college, I've decided to get back on track. So far for the past 4 weeks I've been hitting the gym 5-6 times a week. My workout typically takes between 60-80 minutes depending on the day, and it involves cardio as well as lifting. Before lifting everyday I run intervals on the treadmill for 20-30 minutes, ranging from 1 min at 3.5mph to 1 min 9-10mph and repeat. I've also been increasing the intervals for longer running and less rest so I truly feel tired at the end of it. I used to just run steady state (8:20 mile) but heard HIIT and intervals were better (anyone know if this is the case?). Whatever the case, I then get off the treadmill and hit the weights. I alternate between a day of biceps/chest (I do sets of 3 at 8-10 reps)and day of shoulders/tris/back. So basically Im hitting the groups 2-3 times a week. Does this seem like an optimal plan for losing weight and toning muscle? Currently sitting at 5'7 approx 165lbs and wanting to get to about 150lbs. And I've been eating a deficit of 500-700 cals per day.

[th3pwn3r]

Hey guys newbie here. After gaining 10 pounds at my first semester of college, I've decided to get back on track. So far for the past 4 weeks I've been hitting the gym 5-6 times a week. My workout typically takes between 60-80 minutes depending on the day, and it involves cardio as well as lifting. Before lifting everyday I run intervals on the treadmill for 20-30 minutes, ranging from 1 min at 3.5mph to 1 min 9-10mph and repeat. I've also been increasing the intervals for longer running and less rest so I truly feel tired at the end of it. I used to just run steady state (8:20 mile) but heard HIIT and intervals were better (anyone know if this is the case?). Whatever the case, I then get off the treadmill and hit the weights. I alternate between a day of biceps/chest (I do sets of 3 at 8-10 reps)and day of shoulders/tris/back. So basically Im hitting the groups 2-3 times a week. Does this seem like an optimal plan for losing weight and toning muscle? Currently sitting at 5'7 approx 165lbs and wanting to get to about 150lbs. And I've been eating a deficit of 500-700 cals per day.

If you like steady state more than HIIT then do steady state. If what you posted above is true then you should be seeing good results on a week to week basis.

[Lee72]

When should I go on my first cut? Right now I can barely see my abs in bad lighting. I was going to do it at about 180-185 because I want to be at least 170 at 10%.

[shamsta]

So losing fat through weight training without cardio is possible!

Thank god!

[KINGC8R]

Is it okay to go beyond 1.5g of protein. Say you weigh 312 and usually get 190-200g in but sometimes you get 260-300g...? As long as you stay under your calorie goal of course

[PainIsFuel]

Is this thead good for:

losing only fat? or
losing fat while gaining muscle?

For instance, if you follow the 3 rules, are you supposed to be able to put on muscle following the rules or just retain the muscle you have?

[smashit1]

Cheers I was looking for advice like this.

[th3pwn3r]

Is it okay to go beyond 1.5g of protein. Say you weigh 312 and usually get 190-200g in but sometimes you get 260-300g...? As long as you stay under your calorie goal of course

It's fine to go over.

Is this thead good for:

losing only fat? or
losing fat while gaining muscle?

For instance, if you follow the 3 rules, are you supposed to be able to put on muscle following the rules or just retain the muscle you have?

It's for both. The only difference is you either have a caloric surplus for gaining mass or a caloric deficit for leaning out.

[AllBecauseOfYou]

Hi I'm 20, I'm 1.69 and I'm from Italy.
I lost some weight during the last year, I started in December 2010 when I used to weight 84 kilos and now - February 2012 I weight 65 kilos (72 in september 2011). I eat less, used herbal supplements to lose all my weight (different products, they all worked - some natural, some less natural tbqh).

I'm not hitting the gym yet and I'm not doing abs 'cause they say it's useless to do abs when there is so much fat in your belly. So I don't know if keep on doing what I did to get these results (doing some cardio activity and eating less) or if hitting the gym (but this way I will gain muscle kilos). N

I have all tummy fat left (I'm skinny on everything else, except for the tummy....)

Please help me. Tell me what I need to do, what supplements, everything please....

PIC
h
ttp://i43.tinypic.com/kaqwsl.jpg

[outofmyhead]

Learning to read would help

[HughMyron]

What are the best supplements to go along with this high protein/low calorie diet?

[Spartan310]

What are the best supplements to go along with this high protein/low calorie diet?

For Fat Loss purposes, Whey/Casein protein is the only thing you really need. Just to make sure you hit your protein requirements for the day.

[HughMyron]

So essentially, carbs do not matter?

[gueva]

Look closely at the 15 tips below and if your lifestlye does not match this, try to implement as much points as possible into your daily routine.

Drinking plenty of water is the key factor in a healthy lifestyle and helps promote weight loss too. Water helps in reducing weight in the most effective manner you may think of. A person should be dinking a minimum of eight glasses each day. You may also consider drinking warm water for weight loss.

Start eating cereal for at least five days a week. You will need to give up on your fried eggs and pancakes. Keep them as an incentive for occassional weekends. Having cereals will mean you are consuming more fibre, calcium and less fat than other mentioned breakfast menus.
Avoid takeaways and start cooking and eating homemade meals. Eating from takeaway eateries will result in you eating more fats, preservatives and volumes than what you would eat at home.

Eat plenty of vegetables and grains for dinner. Try having more veggies as one cups would have approximately 50 calories where as a cup of cooked rice or pasta would have 200 calories.

Activate yourself at least every 1-2 hours! Go for a five minute walk if you have been sitting down for more than 1 or 2 hours. A brisk 5 minute walk every now and then will keep your body active.

Try eating high calorie foods before noon as you are likely to burn them off during your peak active hours and because you will be less likely to eat a heavy meal later in the evening.

Getting yourslef into a routine of doing at least one time consuming household chore will help in burning off alot of calories. You may burn four calories during every minute of cleaning.

Alcohol has alot of calories, so order your drinks by the glass not the bottle.
Try to eat only when your stomach needs it. Avoid eating out of boredom or nervousness. To kill boredome food cravings, constantly sip on water to keep you full. However, don’t bring yourself to the point of starvation. Ensure you eat your 3 HEALTHY meals and 2-3 HEALTHY snacks.

Eat more vegetables during meals as water-enriched foods will reduce your overall calorie consumption. Water enriched foods include; zucchini, tomatoes, soups and salads. These also are a good source of nutrition.

Add lots of veggies to pastas and stir-fries to increase the quantity and still allow you to consume take lesser calories. You may also add plenty of vegetables to your omelette to make it fluffier.

Avoid eating white or processed foods such as white sugar, bread or white rice. These contain alot of carbohydtates. Carbs are good for you, but are poison if takes in large amounts unless you are exercising alot to burn it off. Replace these with brown sugar or honey, wholemeal bread or sour bread and replace white rice with brown rice or basmati rice. You can drain out alot of starchy fat from rice by boiling it in plenty of water, and washing it out with cold water then adding boiled water to finish of the cooking process and finally straining it again.

Eat fresh fruit rather than fruit juices as they contain high calories. Eating whole fruits will also keep you fuller for longer.
Try to eat alone rather than in a group as socialising overides the importance of timed eating and your awareness of how much you have eaten. Watch the time as you eat and leave the plate if you have been eating for too long.

Use small sized plates for serving meals as we psychologically think of eating less when we see a small quantity being served

[pippen336]

The above post brought to you by BroScience Corp. International©

[HughMyron]

Do carbs matter or not?

[pippen336]

Do carbs matter or not?

No


http://www.bodyrecomposition.com/fat...a-calorie.html

Cliffs: So is a calorie a calorie? Yes and no. Based on the data, my general feeling is this:
A sufficient protein intake will always beat out an insufficient protein intake, no matter what you do. Since all of the diets described in this book are based around sufficient protein, this is a non-issue.
Assuming caloric intake can be controlled (and protein is adequate of course), shuffling of carbs and fats tends to have a minor, approaching negligble effect.
There might be exceptions at the extremes (folks going to single digit bodyfat or extreme obesity) but that doesn’t apply to the majority of folks.

[El Elyon]

I've pretty much read every page, but forgive me if this has already been answered.

Wavelength mentions try to aim for between 1-2lb loss per week, more if you're really overweight. Is this because he believes the body will enter starvation mode if you're losing more than 2lb a week.

I've read that lyle mcdonald says that you can cut calories as low as possible if you are still eating enough protein (which is roughly 1g per lb of lean mass).

What's wavelength and co's views on this?

[El Elyon]

I would like to hear more opinions on this as well. I get confused with the different views on amount of the fat lose per week. Most advocate the 2lbs/week max while others suggest that you can drop your calories by 31*lbs of fat and still preserve muscle.

Me and you on same level, mate.

There's also this:
http://fitnessblackbook.com/main/sta...orry-about-it/

A study done by the U.S Military saying that starvation (catabolising Lean mass) only happens when you reach bf levels of <5% (males).

I've also spoken to lyle mcdonald via his site and he says that the 31 cal/lb fat is rubbish. He says that as long as you have adequate protein, you can deficit as much as you want and still keep muscle (i think). I'm trying to get him/or somebody else to post a study on this.

Too many theories! And I'm sick of hear'say or reading a bunch of Chinese whispers from website to website. I want studies god damn it!!! lol.

EDIT:

I've started a separate thread here: http://forum.bodybuilding.com/showth...#post843247971

[gueva]

how to get the optimal weight please try this intruction:

1. Set small, realistic goals. If you have a lot of weight to lose, try for 5 pounds, relax a bit and then go for 5 more.

2. Start a regular exercise program and stick with it.

3. Sneak in extra exercise in addition to your regular program. Park at the far end of the parking lot and walk; take the stairs instead of the elevator.

[docmansound]

I've pretty much read every page, but forgive me if this has already been answered.

Wavelength mentions try to aim for between 1-2lb loss per week, more if you're really overweight. Is this because he believes the body will enter starvation mode if you're losing more than 2lb a week.

I've read that lyle mcdonald says that you can cut calories as low as possible if you are still eating enough protein (which is roughly 1g per lb of lean mass).

What's wavelength and co's views on this?

The reason to not try to lose > 2 lb per week is that with such a large calorie deficit you will likely 1) lose muscle 2) cause your metabolism to slow down significantly

[HughMyron]

Does it matter how much water you drink a day?

[wave_length]

Look closely at the 15 tips below and if your lifestlye does not match this, try to implement as much points as possible into your daily routine.

Drinking plenty of water is the key factor in a healthy lifestyle and helps promote weight loss too. Water helps in reducing weight in the most effective manner you may think of. A person should be dinking a minimum of eight glasses each day. You may also consider drinking warm water for weight loss.

Start eating cereal for at least five days a week. You will need to give up on your fried eggs and pancakes. Keep them as an incentive for occassional weekends. Having cereals will mean you are consuming more fibre, calcium and less fat than other mentioned breakfast menus.
Avoid takeaways and start cooking and eating homemade meals. Eating from takeaway eateries will result in you eating more fats, preservatives and volumes than what you would eat at home.

Eat plenty of vegetables and grains for dinner. Try having more veggies as one cups would have approximately 50 calories where as a cup of cooked rice or pasta would have 200 calories.

Activate yourself at least every 1-2 hours! Go for a five minute walk if you have been sitting down for more than 1 or 2 hours. A brisk 5 minute walk every now and then will keep your body active.

Try eating high calorie foods before noon as you are likely to burn them off during your peak active hours and because you will be less likely to eat a heavy meal later in the evening.

Getting yourslef into a routine of doing at least one time consuming household chore will help in burning off alot of calories. You may burn four calories during every minute of cleaning.

Alcohol has alot of calories, so order your drinks by the glass not the bottle.
Try to eat only when your stomach needs it. Avoid eating out of boredom or nervousness. To kill boredome food cravings, constantly sip on water to keep you full. However, don’t bring yourself to the point of starvation. Ensure you eat your 3 HEALTHY meals and 2-3 HEALTHY snacks.

Eat more vegetables during meals as water-enriched foods will reduce your overall calorie consumption. Water enriched foods include; zucchini, tomatoes, soups and salads. These also are a good source of nutrition.

Add lots of veggies to pastas and stir-fries to increase the quantity and still allow you to consume take lesser calories. You may also add plenty of vegetables to your omelette to make it fluffier.

Avoid eating white or processed foods such as white sugar, bread or white rice. These contain alot of carbohydtates. Carbs are good for you, but are poison if takes in large amounts unless you are exercising alot to burn it off. Replace these with brown sugar or honey, wholemeal bread or sour bread and replace white rice with brown rice or basmati rice. You can drain out alot of starchy fat from rice by boiling it in plenty of water, and washing it out with cold water then adding boiled water to finish of the cooking process and finally straining it again.

Eat fresh fruit rather than fruit juices as they contain high calories. Eating whole fruits will also keep you fuller for longer.
Try to eat alone rather than in a group as socialising overides the importance of timed eating and your awareness of how much you have eaten. Watch the time as you eat and leave the plate if you have been eating for too long.

Use small sized plates for serving meals as we psychologically think of eating less when we see a small quantity being served

http://shelife.com.au/easy-15-weight-loss-tips/

Sorry but this doesn't really help in a thread where we want to get rid of broscience.

[wave_length]

I've pretty much read every page, but forgive me if this has already been answered.

Wavelength mentions try to aim for between 1-2lb loss per week, more if you're really overweight. Is this because he believes the body will enter starvation mode if you're losing more than 2lb a week.

I've read that lyle mcdonald says that you can cut calories as low as possible if you are still eating enough protein (which is roughly 1g per lb of lean mass).

What's wavelength and co's views on this?

Yes you can lose more. The main reason why I wouldn't recommend more than 2lbs a week is simply convenience. But as long as you don't lose strength in the gym and can stick to such a diet, go for any rate you want.

[wave_length]

Does it matter how much water you drink a day?

Not really. It was originally part of the guide but I removed it. Drink when you're thirsty.

[Spalding13]

Hi!I just want to ask for and opinion for my workout routine since i wanto lose fat without losing build muscle:
day1-arms
day2-legs,abs,cardio
day3-rest
day4-shoulders,trapeceus
day5-back,chest
day6-rest
day7-abs,cardio
And i cant afford supplements but my diet is how it should be is that a problem ?

[HughMyron]

Is there any reason to not drink as much diet soda as I want?

[HughMyron]

Also, this thread says it is fat loss for "noobs", so does that mean once you reach a certain bf% it requires things beyond the 3 rules to reduce fat even further?

[pippen336]

What are the best supplements to go along with this high protein/low calorie diet?

So essentially, carbs do not matter?

Do carbs matter or not?

Does it matter how much water you drink a day?

Is there any reason to not drink as much diet soda as I want?

Also, this thread says it is fat loss for "noobs", so does that mean once you reach a certain bf% it requires things beyond the 3 rules to reduce fat even further?

Is this real life?