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    How to lose fat for Noobs

    I originally posted this in the nutrition forum, but it probably belongs here. You only have to follow three simple rules:

    - Workout 3 times a week with weights.
    - Eat 1g protein / lb lean body mass.
    - Reduce calories to lose 1-2 lbs / week.

    Success is 100% guaranteed. There's really not much more to it.

    A more elaborate guide is posted later in this thread:
    http://forum.bodybuilding.com/showth...#post401681611
    Always check if newer versions of the guide have already been posted after that.
    Last edited by Bignbuff; 10-25-2009 at 06:20 PM.

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    Registered User RanceB's Avatar
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    drink plenty of water

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    not scared of calories b_white's Avatar
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    Thumbs up

    I've lost 13 pounds since mid-October '08 following the above advice (was a little weak on the protein but have straightened that out now).

    I've picked up cardio intensity since Jan 1 and it's going great!

    fitday has done wonders as well!
    Last edited by b_white; 01-26-2009 at 11:53 AM.
    B

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    Registered User store's Avatar
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    Good advice.
    I always love reading your post.

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    sticky this!!!!!!!!!!!!

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    Originally Posted by wave_length View Post
    I originally posted this in the nutrition forum, but it probably belongs here. You only have to follow three simple rules:

    - Workout 3 times a week with weights.
    - Eat 1g protein / lb lean body mass.
    - Reduce calories to lose 1-2 lbs / week.

    Success is 100% guaranteed. There's really not much more to it.
    I will take this into consideration.

    I hit over 195lbs. Tomorrow is the day I cut. Month before spring, but I can't stand it no more... I've lost 70lbs, so these next 15lbs or whatever should be cake.

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    Good luck

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    bacalaito frito y pan! B_BLENDER's Avatar
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    question about protein...

    I got this nagging doubt. Do I really need to get 200g+ of proteins? I'm currently at 279... I've been trying to nail the calorie counting this week. Yesterday I did around 120g. Today, I have no idea, I was eating out. I'm about to FitDay it all right now.

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    Retired at 42 wave_length's Avatar
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    Originally Posted by B_BLENDER View Post
    I got this nagging doubt. Do I really need to get 200g+ of proteins? I'm currently at 279... I've been trying to nail the calorie counting this week. Yesterday I did around 120g. Today, I have no idea, I was eating out. I'm about to FitDay it all right now.
    Depends on your lean body mass and your genetics. I can only say from my experience that 0.5g / lb lean body mass had a negative effect on body composition. IMO, 1g / lb lean body mass should be enough for everyone, but less is probably also sufficient for some people.

    I don't count macros or calories either and I eat out every day. I just have 100g of whey protein each day and don't worry about it.

  10. #10
    Registered User FFT2009's Avatar
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    How do you know you're getting the right nutrition without countining? Just wondered

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    Originally Posted by B_BLENDER View Post
    I got this nagging doubt. Do I really need to get 200g+ of proteins?
    It depends on how many calories you think you need to consume in a day. I like to follow a 40/40/20 ratio, so in order to eat enough calories, you need to eat the following amount of macros:

    1600 calories: 160g protein, 160g carbs, 35g fat
    1800 calories: 180g protein, 180g carbs, 40g fat
    2250 calories: 225g protein, 225g carbs, 50g fat
    2700 calories: 270g protein, 270g carbs, 60g fat
    3150 calories: 315g protein, 315g carbs, 70g fat

    If you read other nutrition threads, and decide that a 40/40/20 split is right for you, to determine the number of grams of carbs and protein that you need, just determine the total number of calories that you want to consume and then divide by ten.
    1

  12. #12
    Retired at 42 wave_length's Avatar
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    Originally Posted by FFT2009 View Post
    How do you know you're getting the right nutrition without countining? Just wondered
    Easy, I make sure to get some fruit, veggies/salad, and EFAs in every day. Protein is taken care of by whey and eating plenty of meat. The other macros are irrelevant IMO. Intake is adjusted by rate of weight loss and a little experience.

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    Well, fair enough then! I think I'm going to need to count to start with till I get some experience lol. I'd love to not have to count!

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    bacalaito frito y pan! B_BLENDER's Avatar
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    Thanks man, I need to work my meal ratios.

    I was trying to aim for 2000-2500, but I haven't been above 2000 yesterday, nor today. I don't know if that's good or not. But I'll get better at it. And learn to cook rice properly. Uncle Ben must be crying right now.



    Yesterday's ratio:
    Calories: 1,874
    Fat (21%), Carbs (50%), Protein (29%), Alcohol (0%)

    Today's ratio:
    Calories: 1,965
    Fat (19%), Carbs (55%), Protein (26%), Alcohol (0%)

    Edit: I got rid of the protein doubt. I was under the impression that it was 1g / total lbs. Not from this thread, but it was part of the doubts I've been having these days. Thanks for the info! Wave and Zidane
    Last edited by B_BLENDER; 01-26-2009 at 03:07 PM.

  15. #15
    Retired at 42 wave_length's Avatar
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    Bump for the noobs. Don't get discouraged, it really isn't that difficult. I'm the laziest slacker I know, and I had no problem at all getting to single digit bodyfat.

    Patience and following the three simple rules is all it takes, don't let yourself be confused and misguided by fat loss coaches and supplement companies.

    For a more elaborate guide, you can also check this article:
    http://forum.bodybuilding.com/showpo...1&postcount=68

    Good luck!

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    VANCOUVER CANUCKS FUK YEA MAGnitude's Avatar
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    Originally Posted by wave_length View Post
    I originally posted this in the nutrition forum, but it probably belongs here. You only have to follow three simple rules:

    - Workout 3 times a week with weights.
    - Eat 1g protein / lb lean body mass.
    - Reduce calories to lose 1-2 lbs / week.

    Success is 100% guaranteed. There's really not much more to it.
    im at 193 pounds. im getting around 200 grams of protein in each day. is this enough?

    i wanna loose another 17-18 pounds and i think i can get there doing what i have been doing in the past 6 weeks. extremely low carbs if any, and lots of cardio with weights 3 days a week.

    ps. thanks for u advice in the past, ur a very knowledgeble guy
    RIP- LUC BOURDON

    GO THE CANUCKS, GO!!!!!!!!!!!!!!

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    Registered User enz660's Avatar
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    Dropped 10 pounds so far in 2.5 weeks...

    60min cardio @ ~135bpm every morning on an empty stomach, burn 500 calories
    weight train 4 days a week
    very high protein diet, no carbs before sleep
    plus some EC to help me out

    can start seeing nice ab definition and veins in the lower stomach area once again!

  18. #18
    in a world built on rules iDrive's Avatar
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    Originally Posted by wave_length View Post
    I originally posted this in the nutrition forum, but it probably belongs here. You only have to follow three simple rules:

    - Workout 3 times a week with weights.
    - Eat 1g protein / lb lean body mass.
    - Reduce calories to lose 1-2 lbs / week.

    Success is 100% guaranteed. There's really not much more to it.
    Too true. Awesome Thread.
    You don't try to build a wall.
    You don't set out to build a wall.
    You don't say, "I'm going to build the biggest, baddest, greatest wall that's ever been built!".
    You don't start there.

    You say, "I'm going to lay this brick as perfectly as a brick can be laid.".
    You do that every single day, and soon you'll have a wall.

  19. #19
    Diet Newbie Adviceguy's Avatar
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    I was expecting some long thread about how to loose weight and instead it's so simply laid out.

    Sorry just wanted to know what EC means? Thanks for this simple idea and will take it to action with some other ideas I'm doing like swimming 50 laps twice a week.

  20. #20
    Banned Djin's Avatar
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    Originally Posted by Adviceguy View Post
    I was expecting some long thread about how to loose weight and instead it's so simply laid out.

    Sorry just wanted to know what EC means? Thanks for this simple idea and will take it to action with some other ideas I'm doing like swimming 50 laps twice a week.
    E/C

    ephedra / caffeine

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    Kick ass in the gym and eat at a decifit and you'll have lil to worry about, sleep like a baby!

  22. #22
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    I should add that more complicated approaches are OK too if the 3 rules are followed. But I think that those 3 rules make up for over 90% of body composition improvement on a fat loss diet. Just to prove the point and to make it most convenient, I basically did everything "wrong" on my last cutting diet except for those 3 rules. Still worked like a charm, even better than any cut I did before.

    So again, don't worry about details, you can do that on your second cut. By then, you will already know everything you need to know to get your body into any condition you like.

  23. #23
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    Bump, this should be a sticky!

  24. #24
    Retired at 42 wave_length's Avatar
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    Originally Posted by FFT2009 View Post
    Bump, this should be a sticky!
    Yes bump for the noobs.

  25. #25
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    Originally Posted by wave_length View Post
    Yes bump for the noobs.
    Since I cut carbs down to 100g a day, the first 3 days I lost 9lbs. Lol @ water weight. I don't find my energy level any lower or higher with it being roughly 100g. Some days I hit it, some days I go a little over, but none the less, my calories are lower then my BMR.

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    Retired at 42 wave_length's Avatar
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    Originally Posted by Djin View Post
    Since I cut carbs down to 100g a day, the first 3 days I lost 9lbs. Lol @ water weight. I don't find my energy level any lower or higher with it being roughly 100g. Some days I hit it, some days I go a little over, but none the less, my calories are lower then my BMR.
    I have never seen any difference in energy levels depending on carb/fat ratio. In fact, I have never seen any difference at all, so I don't care about it anymore.

  27. #27
    Registered User fatboyslim420's Avatar
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    Originally Posted by wave_length View Post
    I originally posted this in the nutrition forum, but it probably belongs here. You only have to follow three simple rules:

    - Workout 3 times a week with weights.
    - Eat 1g protein / lb lean body mass.
    - Reduce calories to lose 1-2 lbs / week.

    Success is 100% guaranteed. There's really not much more to it.
    well i work out 5-6 times a week, eat tons of protein, and have cut calories over half what i used to consume, and been at it 3 weeks, still same weight. = fail

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    Retired at 42 wave_length's Avatar
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    Originally Posted by fatboyslim420 View Post
    well i work out 5-6 times a week, eat tons of protein, and have cut calories over half what i used to, been at it 3 weeks, still same weight. = fail
    I would just stay on what you are right now and give it another 3 weeks.
    If weight still doesn't change, again reduce calories.

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    The truth has never been sweeter!

    FitDay is the key to this, though, USE IT!

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    I don't think this work for everyone, although it may work for the majority.

    Weights really didn't do me much in terms of losing fat, although it gets to somewhere but not quite where I wanted to be. I had to incoperate cardio to see the results.

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