Looking to burn body fat: Any tips?

raven56706

Im looking to bring down my body fat. I know some have said that tweaking my diet would do the trick but im not sure where to start. Any tips?


my goal is by going back to the gym, i want to get more cut up. But with that is burning the fat and losing the fat. Obviously i cant just pin point my areas but i want to be steered to the right direction.


here are my stats

training 4 days a week.

SW:232
CW:183
GW:179

right now im at 1700 calories for 1lb a week.


Any tips and suggestions would be appreciated

erickirb

I would suggest a weekly weight loss goal of 0.5lbs per week for the last 10-15 lbs to ensure you are losing fat and not lean muscle.

tenunderfour

Read Leigh Peele's stuff. She's the fat loss guru. She's sensible and research based. LeighPeele.com

raven56706

yeah i just made the deficit to .5 lbs a week. what about the protein percentages? i really use this site to help me with the percentages of protein, fat and etc. any suggestions?

lizard053

Cardio and weight training, lots of protein (30-40% of your calories, probably), decent amount of fats and carbs. More lifting. More water. Basically the same as you've been doing, in all likelihood!

raven56706

thats pretty much what i have been doing.

In the gym i do a light warmup (i mix between treadmill, elliptical and bicycle) for 10 minutes. Then its off to the weights for 40 minutes... different routines each day at the gym. then its back to the cardio for the final 15 minutes for speed walking and then a run after every 3 minutes.

raven56706

bump

Zeromilediet

What worked for me was forcing my body to burn stored fat instead of using what I was eating ... that meant reducing carbs to 60-75 grams per day.

Sidesteal

yeah i just made the deficit to .5 lbs a week. what about the protein percentages? i really use this site to help me with the percentages of protein, fat and etc. any suggestions?

1g/lb lean mass in protein MINIMUM
.35g/lb bodyweight in fat MINIMUM

Distribute the rest of your calories among p/f/c to your preference. I put most in carbs.

Once you calc these values, go to goals/custom and toggle the percentages to get you as close to this goal as you can.

raven56706

yeah, i was thinking of bringing my carb intake down. 60 to 75 is rather doable..

at times though, i just cant seem to come up with good snacks for protein

aj_31

Ugh...I think that's my problem. I think I have to lower my carb intake. That seem so tough to do. How do you start?

neanderthin

Lifting heavy is the key with adequate protein, which is quite variable.

raven56706

what are good snacks for eating mentality like this? its almost like going on an atkins diet?

Zeromilediet

I'm not a snacker so not full of ideas :-) Protein snacks suggestions would be shrimp (buy a bag of medium size and thaw 1/2 dozen in fridge), sardines, include sliced turkey or chicken, or hard boiled eggs in a mixed greens salad, left overs from dinner?

Eating three good sized meals a day means snacks not necessary. For me ... depends on your metabolism and activity level.

Dan112358

Nuts, trail mix. Not super low-carb but 1/4 cup of unsalted, roasted almonds has like 7g carbs, 8-9g of protein.

cinsuccess

I've found that I'm consistently low in protein. Adding more high-protein foods has only helped me reach my daily goal a few times so I've ordered some protein powder to use as a supplement. There are lots of posts about using protein powder, including recipes.

Many of them are relatively low in calories (100-140 calories per serving) and have no/low fat & carbs while providing 20-28g of protein depending on the brand. I figure I can add a scoop to smoothies or even food, like oatmeal, to get my protein up to where I need it.