So you want a nice stomach
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190 lbs. probably 20-25% bad. Want to get down to 150-160. 5'9"0
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BrianDavidBy32 wrote: »190 lbs. probably 20-25% bad. Want to get down to 150-160. 5'9"
If you set a deficit of 20% you'll likely lose about 1.5 pounds per week in the beginning and it will slow as you get closer. You'll also have to adjust as you get closer because your TDEE will drop.0 -
BrianDavidBy32 wrote: »190 lbs. probably 20-25% bad. Want to get down to 150-160. 5'9"
If you set a deficit of 20% you'll likely lose about 1.5 pounds per week in the beginning and it will slow as you get closer. You'll also have to adjust as you get closer because your TDEE will drop.
Thanks - so it sounds like 1.5/lb per week is a good target rate? Or would you recommend 1.0 rate so muscle is persevered better?0 -
BrianDavidBy32 wrote: »BrianDavidBy32 wrote: »190 lbs. probably 20-25% bad. Want to get down to 150-160. 5'9"
If you set a deficit of 20% you'll likely lose about 1.5 pounds per week in the beginning and it will slow as you get closer. You'll also have to adjust as you get closer because your TDEE will drop.
Thanks - so it sounds like 1.5/lb per week is a good target rate? Or would you recommend 1.0 rate so muscle is persevered better?
I don't suggest a target rate, as I have explained before.0 -
A target result I mean0
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BrianDavidBy32 wrote: »A target result I mean
Just stick with the deficit and let the scale do it's thing. Keep the intensity up in the gym, and your protein adequate.0 -
Thanks for the tip.0
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How many grams of protein and how many grams of fat should I consume, per pound of body weight? Thanks0
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BrianDavidBy32 wrote: »How many grams of protein and how many grams of fat should I consume, per pound of body weight? Thanks
I explained that in the first post of this thread.0 -
going to follow this thread. I m very close to my target weight and now I want to work on my pouched belly which have been ruined by two kids.
I was doing jullian Michael 6 weeks abs before and think will start again in a week time. do you think its good exercise for flat tum? I definitely dont want 6 packs and nor want to build muscles around my shoulder and arms. that what happened last time when I did some lifting by only doing around 2.5 lb weight for a month.
please let me know what exercise I can follow on you tube to achieve my target of flat stomach and hm max weight I should b lifting? I m quite petite.
any suggestion please.
thanks0 -
BrianDavidBy32 wrote: »How many grams of protein and how many grams of fat should I consume, per pound of body weight? Thanks
I explained that in the first post of this thread.
I only saw protein of 0.8 not fat
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BrianDavidBy32 wrote: »BrianDavidBy32 wrote: »How many grams of protein and how many grams of fat should I consume, per pound of body weight? Thanks
I explained that in the first post of this thread.
I only saw protein of 0.8 not fat
It's personal. There are suggestions out there for minimums, but you need to find the amount of carbs and fats that works for you.0 -
rubyandmani wrote: »going to follow this thread. I m very close to my target weight and now I want to work on my pouched belly which have been ruined by two kids.
I was doing jullian Michael 6 weeks abs before and think will start again in a week time. do you think its good exercise for flat tum? I definitely dont want 6 packs and nor want to build muscles around my shoulder and arms. that what happened last time when I did some lifting by only doing around 2.5 lb weight for a month.
please let me know what exercise I can follow on you tube to achieve my target of flat stomach and hm max weight I should b lifting? I m quite petite.
any suggestion please.
thanks
Just doing ab exercises isn't going to do what the goal of this thread is. Ab exercises don't target ab fat. Overall resistance training does. You think your muscles grow fast despite you not using much weight, so all my suggestions are going to be shot down by you.
I really don't know how to help you. Not because you are petite, but because you stated you were getting big muscles and you were only using 2.5 pound weights for a month. You can try body weight exercises like You Are Your Own Gym. I still think you are going to say that you are developing too much muscle due to how you see your own body and your ideals.0 -
I have a question about that calculator on the site mentioned in the OP. Where do you typically measure your waist? The directions say BELOW your navel and I have never heard of that. On women, I thought it was supposed to be your smallest area, or above the navel.0
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I have a question about that calculator on the site mentioned in the OP. Where do you typically measure your waist? The directions say BELOW your navel and I have never heard of that. On women, I thought it was supposed to be your smallest area, or above the navel.
They only ask for the waist measurement for your waist to height ratio. You don't need to enter that in, it won't impact your results.
The newer calculator I suggest is: http://iifym.com/iifym-calculator/0 -
I have a question about that calculator on the site mentioned in the OP. Where do you typically measure your waist? The directions say BELOW your navel and I have never heard of that. On women, I thought it was supposed to be your smallest area, or above the navel.
They only ask for the waist measurement for your waist to height ratio. You don't need to enter that in, it won't impact your results.
The newer calculator I suggest is: http://iifym.com/iifym-calculator/
I wanted to get the BF % estimation. I already know how many calories to eat.0 -
I have a question about that calculator on the site mentioned in the OP. Where do you typically measure your waist? The directions say BELOW your navel and I have never heard of that. On women, I thought it was supposed to be your smallest area, or above the navel.
They only ask for the waist measurement for your waist to height ratio. You don't need to enter that in, it won't impact your results.
The newer calculator I suggest is: http://iifym.com/iifym-calculator/
I wanted to get the BF % estimation.
Estimating off of measurements is inaccurate. I know they offer it, but it only give you a higher TDEE if you have higher than average levels of lean mass. I think they tell you to measure in a different place because it's based off the men's formula instead of the women's.0 -
I have a question about that calculator on the site mentioned in the OP. Where do you typically measure your waist? The directions say BELOW your navel and I have never heard of that. On women, I thought it was supposed to be your smallest area, or above the navel.
They only ask for the waist measurement for your waist to height ratio. You don't need to enter that in, it won't impact your results.
The newer calculator I suggest is: http://iifym.com/iifym-calculator/
I wanted to get the BF % estimation.
Estimating off of measurements is inaccurate. I know they offer it, but it only give you a higher TDEE if you have higher than average levels of lean mass. I think they tell you to measure in a different place because it's based off the men's formula instead of the women's.
I'm just trying to get an estimation, since I don't have access to a Bodpod, or more accurate methods. And I am rubbish at using calipers.
Thanks anyway.0 -
Hi. I am new to this group. I need advice on eating and working out. 1. How often and how long do you workout for? 2. To lose weight and get toned, how often do you do strength vs cardio? 3. How often do you eat and do you eat before our after working out? 4. How often do you do abs? How many exercises? Last but not least.... 5. Do you cut out carbs and sugar/processes food? Do you Ray back your calories if you ars trying to loose? Thanks group! ♡♡♡♡♡0
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Newarski22 wrote: »Hi. I am new to this group. I need advice on eating and working out. 1. How often and how long do you workout for? 2. To lose weight and get toned, how often do you do strength vs cardio? 3. How often do you eat and do you eat before our after working out? 4. How often do you do abs? How many exercises? Last but not least.... 5. Do you cut out carbs and sugar/processes food? Do you Ray back your calories if you ars trying to loose? Thanks group! ♡♡♡♡♡
1. I workout for as long as my programming requires. Most lifting programs for beginners can be completed in 30-45 minutes. I run once or twice per week for about 20 minutes each time.
2. That's going to depend on the type of program you choose. You could do a program that does full body twice per week or divides the body up into 3 days per week or even 5 days like mine does.
3. I eat when I am hungry, not a specific number of times per day. I workout on my lunch hour and I can't lift after eating, so I usually eat after I lift. Meal timing for most people should be based on personal preference, not studies.
4. I didn't do ab exercises until I could see mine. Compound lifts did most of the work. Now I do them maybe once per week to help with the lagging areas.
5. I still eat sugar and processed food and carbs. I did have to cut back on certain things due to how calorie dense they were, but I never cut anything out completely.
6. Using the TDEE method counts your exercise into the number, so my exercise is already accounted for. That means I log workouts as 1 calorie burned.
This isn't really a "group" it's just a post that I wrote a long time ago to help people realize they don't have to starve themselves, quit eating foods they love, or run hundreds of miles to have a flat belly.1 -
I'm new and looking to lose my gut. I'm looking for easy exercises that can be done at home but Any help or advice would be welcome!0
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I'm new and looking to lose my gut. I'm looking for easy exercises that can be done at home but Any help or advice would be welcome!
There are lots of body weight things you can do. It's been suggested many times through this thread to use You Are Your Own Gym. I'm sure there are body weight programs online as well.0 -
Great! And thanks for the reply! What is you are your own gym? Is it a program, a site or a app?0
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Great! And thanks for the reply! What is you are your own gym? Is it a program, a site or a app?
It's a book. There is an app you can buy as well for it.
Nerdfitness.com also has a bodyweight program on its site available. Strong Curves is a book but has a few different programs, including a bodyweight one.0 -
I'm going to check it out! Thank you!0
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Why do a heavy 5x5 training program versus like a p90x or an insanity? Why the preference for heavy weights if goal is fat loss?0
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I agree. P90x had a great combination of exercises. I started doing bootcamp at the gym very similar.0
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ETA - Redundant post.0
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BrianDavidBy32 wrote: »Why do a heavy 5x5 training program versus like a p90x or an insanity? Why the preference for heavy weights if goal is fat loss?Newarski22 wrote: »I agree. P90x had a great combination of exercises. I started doing bootcamp at the gym very similar.
Because there is a much greater chance of LBM preservation. P90x and Insanity are cardio programs at heart.
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LolBroScience wrote: »BrianDavidBy32 wrote: »Why do a heavy 5x5 training program versus like a p90x or an insanity? Why the preference for heavy weights if goal is fat loss?Newarski22 wrote: »I agree. P90x had a great combination of exercises. I started doing bootcamp at the gym very similar.
Because there is a much greater chance of LBM preservation. P90x and Insanity are cardio programs at heart.
^This. Weight loss is about eating at a deficit and usually you want most of that loss to be fat, not muscle. So strength training would be preferred over a more cardio based routine like P90X because as Lol pointed out, strength training preserves more LBM while in a deficit.0
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