help!

FaridPERU

Hi all, I'm trying to lose weight.
Currently I have gained muscle, I measure 190 cm, weight 280 lbs, I have 28% fat.
My diet is every day just at breakfast 6 eggs boiled with a cup of oats, in midmorning whey protein and 10 almonds, lunch 250g chicken, fish or meat with a cup of brown rice and a cup of broccoli, whey protein afternoon. During the training 4 scoops of extend and dinner 250g of chicken or fish with a cup of broccoli.

My training regimen is 4 days of metabolic training of 1 hour and 2 days of weight training 45 minutes.
Metabolic training: 30 mins of KB SWINGS in intervals of 30 secs of work 30 secs rest and then do 30 minutes on the elliptical interval 30 secs work and 30 secs of rest.

Please I need you to give me advice, my goal is to cut as much fat as possible
Thank you very much!

Chandler330

Hey, sorry I can't be any help but I think you'd have better luck posting in the fitness section. A lot of people seem to have good luck getting help and advice with similar questions there

kristimason3

I don't have any advice either, but damn I feel lazy after reading that. Lol

FaridPERU

Chandler330 wrote: »

Hey, sorry I can't be any help but I think you'd have better luck posting in the fitness section. A lot of people seem to have good luck getting help and advice with similar questions there

Ok thank you very match for your time smile:
I will check in other section!

FaridPERU

kristimason3 wrote: »

I don't have any advice either, but damn I feel lazy after reading that. Lol

LOL!!
Dont feel lazy, you seem cute, thanks for your time smile:

PikaKnight

If you are gaining weight and not losing inches/body fat, then you probably aren't at a deficit.

If you are diligently and consistently weighing everything out with a food scale and logging it, then the calorie goal you are currently at is not low enough (or if you are eating your exercise calories back, then consider that the burn may be too high and take off 50-100 calories from it. Try this for 4-6 weeks and adjust if needed afterwards).

If you aren't weighing and logging, then stick at the calorie goal you are set at for another 4-6 weeks, but during this time, make sure to weigh (not measure) and log everything you eat and drink.

FaridPERU

PikaKnight wrote: »

If you are gaining weight and not losing inches/body fat, then you probably aren't at a deficit.

If you are diligently and consistently weighing everything out with a food scale and logging it, then the calorie goal you are currently at is not low enough (or if you are eating your exercise calories back, then consider that the burn may be too high and take off 50-100 calories from it. Try this for 4-6 weeks and adjust if needed afterwards).

If you aren't weighing and logging, then stick at the calorie goal you are set at for another 4-6 weeks, but during this time, make sure to weigh (not measure) and log everything you eat and drink.

Thanks pika!!

arnold824

Well when loosing weight you're loosing fat AND muscle, if you're weight training you can either maintain your muscles or increase them really really slightly. Also, the calorie deficit will determine if you the muscles can properly develop so that's why they say that it's hard to build muscles while you're on a deficit. You're doing good, remember that weight alone doesn't determine your physique you can have an obese's weight but with a body fat of 10% and below. I would suggest you measure your body fat and watch how it goes down, unfortunately it's very costly and the easiest method would be a caliper but I don't know if that's accurate.

I'm on a 1,400-1,500 calorie a day diet (calories from the shakes included) and I think I'm doing pretty good. I can't really tell much more at the moment as I've only taken protein shakes for about 6 days now but I could feel my muscles getting less sore when waking up.

Oh and I don't do cardio, just wanna lay it out there if ever you wanted to ask it.