Ask me anything about fat/weight loss....

TheOfficialEpic

Is it possible to lose fat & gain muscle at the same time? Also is it OK to eat on a deficit during weight lifting days & on a surplus on off-days? I'm having problem with this one.

Yes, if you're new to the game. After that is becomes VERY hard. For me at this stage of the game, it's next to impossible.

TheOfficialEpic

Hi....do u have a copy of a good 1200 calorie meal plan to follow?

No. And even if I did, I wouldn't give it to you. I don't believe too much in meal plans. Case in point: The Atkins Diet. HIGHLY effective at helping people lose weight. Me, I have a sweet tooth though. If you gave me one of their meal plans, I would be ripping my hair out by the end of the week. I NEED CARBS!! See where I'm goin' here?....

TheOfficialEpic

I'm on keto but my weight hasn't moved (up or down) for the past 3 days - despite increased cardio (treadmill).
Any idea what's happening and what I should be doing?

Need to know your stats first. Could be anything at this point.

SkippingQueen

Hey!

I was wondering would you be able to guide me in the right direction ...I'm 5'8 and currently 123lbs (approx 9stone)....In the last month I have started eating very healthily and working out. I go jogging very early before work and after I come back, I have egg whites and whole wheat toast / porridge.....I would have a healthily enough lunch....a salad....and a small dinner....I have been doing my best to avoid carbohydrates such as white bread, chips, pasta, etc....After work I do a half hour of speed rope...My lower legs have toned a bit, but I am having trouble removing the weight from my thighs and my hips. Help a lady out :sad:

tweetybaby69

Bump

TheOfficialEpic

I am a 32 year old 5ft6 in woman. I'm around 154 pounds. I'm also a group exercise instructor so overtraining probably pertains to me. My question is, I've been trying to lose 5-10 lbs for over 2 years and even after teaching 10 classes a week nothing really budges. I bought a BodyMedia FIT and my TDEE is around 2900 on average. Some days 2800, some over 3000. I haven't gone any higher than 2200 as a max really for a long time in fear of regaining weight. As a woman would taking 500 calories off a 2900/3100 day (23-2500 calories) be too much for me to eat? Is this what is stopping me losing weight? Would 2500 be too much food or could not eating that amount be what's keeping me from dropping? Thanks!

That does sound like a bit much. Try 1,800 spot on for a week and then message me with your results. That will tell me everything I need to know. Either your metabolism has just stalled out, or you've just been way overestimating for too long. I'm thinking the latter. That can be changed easy enough. A stalled metabolism is no big deal either. Only take usually 2-4 days to reset it.

Just so I'm clear. If I burn 3000 a day and eat 1800...that would give me a daily deficit of 1200 calories. Is that deficit way too low? Thanks!!!

Yes that is way too low, but 3,000 calories burned a day is a bit much for me to believe honestly. You could always just do a simple reset to find out though. Give yourself two days of eating slightly over maintenance. Then slowly start reducing the calories on a weekly basis until you start losing, then you'll know where you stand. Back in the day I was drastically overestimating my activity based on what generic cardio equipment was telling me. Gave me a lot of grief and trouble until I finally said to myself, ok this can't be right. I haven't loss anything in two months.

TheOfficialEpic

Best way to burn inner thigh fat?

Not possible to spot reduce fat. A caloric deficit burns fat from all over your body though.

TheOfficialEpic

Not sure if this has been answered yet, but do you have to eat 100% clean of the time to get results/lose fat? I stay within my calorie goal of 1500 and work out, but if I want ice cream and it fits into my calories, will it really have an effect? I know it might sound stupid but I look at diaries of people with great bodies and it's kind of all over the place - some people eat fast food all the time and some people eat nothing but chicken and vegetables.

Don't think you have to eat "clean" just to lose weight. You can overeat and gain weight on clean food just like anything else. You can also LOSE weight eating junk so long as you're burning it.

maryduggins

Best way to burn inner thigh fat?

Not possible to spot reduce fat. A caloric deficit burns fat from all over your body though.

well poop. Just going to have to keep on keepin' on I guess ;P

TheOfficialEpic

Bump! Great thread. Interesting questions and excellent answers!

My question is, i'm going away in six weeks and want to look toned and mildly ripped by then. I started PT sessions last week and was a little disheartened that I lost weight but no inches. I know it takes time but do you think I can realistically see results in six weeks time?

Definitely. Especially depending on how hard you wanna go at it and how much you wanna lose. In six weeks you could lose 10 pounds easily if you're dedicated. As for loss of weight but no inches....probably replaced some body fat with muscle mass. That's a GOOD thing yeh!

AmyW125

You are wonderful...thanks for the the answers!!!

I slowed down back in Oct with my weightloss. I was losing at least 1 pound a week for months. I'm 5'1 and stuck @ 133. My goal weight is 120. I have tried 1500-1600 calories ....went back down to 1300 ish a day. I workout (heavy lifting, running, crosstrain ) 5 times a week. (I have a back injury right now so I can't do anything ;(

My question....how do I know how many calories to eat? what would you recomend?
The first 60 pounds seems to fall off...why has it gotten so hard now?? help!!!!

TheOfficialEpic

Hi - thank you so much for all of this, I am blown away by the advice and will have to take a few hours out to read it all.

My question is, I am new to exercise, I have a weakness in my back from a car accident (over 15 years ago), what is the best exercise I can do to work my core/abs please as I am holding body fat there (not sure if you need to know, but I'm female).

Thank you! :happy:

First things first. Get a doctor's approval to start a core training program before ANYthing. The last thing you wanna do is injure yourself, and abs/core/lower back injuries go hand in hand. Play it safe.

TheOfficialEpic

This might be a silly question, but I barely have time to go to the gym. I do about 20 minutes of walking every day, and I want to lose 20lbs. Will this lifestyle enable me to lose weight and get toned?

Also, I have a max calorie goal of 1360 and I stay within it, but sometimes I feel very hungry trying to stick to it. Any suggestions for healthy, filling meals?

Thanks!

Yes depending on how you define toned, and whether or not you're consistently and truly in a deficit.

Dudagarcia

I've got 10lbs to go and started using a hrm. I workout 6 days a week, cardio & strength training. So my ? is do I want to be at fat burning most of the time or fitness? Thanks

osualex

Thank you so much for doing this, by the way!

TheOfficialEpic

Think it's amazing that you decided to help out!
I have a (quick) question - I'm 30 yo, 5'8", currently weigh 170lbs (30 lbs to my GW).
Regular exercise (mostly cardio), starting to prepare my body for future triathlons.

Caloric consumption: approx 1,100/day (I do, however, eat the calories I burn)

I'm not losing weight fast at all, but still I'm not sure whether I'm eating too little.

Thank you!

If you've been consistently losing, then keep doing what you're doing. A little stall is fine. If more than two weeks go by and nothing has been loss, then reevaluate.

TheOfficialEpic

Good Morning, Is there a HRM that you would recommend or what features should we look for in one? Thanks

I assume you mean heart rate monitor. No, none that just pop into my head. I personally just use the talk test. If you can carry on a conversation fairly easy, then you're most likely at or under 140. If you can carry on a conversation, but you wouldn't want to, then you're probably around 160-170. If you can't yell 'Jane, get me off this thing!!', then you're at 180+.

BigCat175

bump

SkippingQueen

Hey!

I was wondering would you be able to guide me in the right direction ...I'm 5'8 and currently 123lbs (approx 9stone)....In the last month I have started eating very healthily and working out. I go jogging very early before work and after I come back, I have egg whites and whole wheat toast / porridge.....I would have a healthily enough lunch....a salad....and a small dinner....I have been doing my best to avoid carbohydrates such as white bread, chips, pasta, etc....After work I do a half hour of speed rope...My lower legs have toned a bit, but I am having trouble removing the weight from my thighs and my hips. Help a lady out :sad:

TheOfficialEpic

Hey!

I was wondering would you be able to guide me in the right direction ...I'm 5'8 and currently 123lbs (approx 9stone)....In the last month I have started eating very healthily and working out. I go jogging very early before work and after I come back, I have egg whites and whole wheat toast / porridge.....I would have a healthily enough lunch....a salad....and a small dinner....I have been doing my best to avoid carbohydrates such as white bread, chips, pasta, etc....After work I do a half hour of speed rope...My lower legs have toned a bit, but I am having trouble removing the weight from my thighs and my hips. Help a lady out :sad:

Stubborn fat. Keep on losing....as your overall body fat goes down they'll start looking better and better to you. Be patient, keep tracking, and stay consistent.

k8ermarie

I have lowered my calorie intake to 1200 cals/day per MFP for my Height, Weight & Activity and have lost 6 pounds in about 2 months. The personal trainer at my GYM said I need to up my calories to continue losing weight, as did the dietitian. They suggested I bump it up to 1500 cals/day. But ever since I upped my calorie intake, I haven't lost anything. I am not so much worried about pounds as I am inches off my waist but is that right?

Eat More, Weigh Less? Please help. I am doing this to be Heart Healthy and really want to do it right!

ninerbuff

What are your qualifications?

I'll be the first to say that qualifications don't always mean correct knowledge. Though I'm not totally sure of the OP's, I haven't disagreed with anything yet (well maybe with the exception of the word "TONED") he's posted and I'm a certified pro. Believe me when I say there are many certified instructors who aren't very knowledgeable and use so much "broscience" that circulates through the fitness industry. Doesn't sound like he adheres to any of it.


A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition

jabdye

Great information -- thanks for sharing your time and knowledge!!!

TheOfficialEpic

You are wonderful...thanks for the the answers!!!

I slowed down back in Oct with my weightloss. I was losing at least 1 pound a week for months. I'm 5'1 and stuck @ 133. My goal weight is 120. I have tried 1500-1600 calories ....went back down to 1300 ish a day. I workout (heavy lifting, running, crosstrain ) 5 times a week. (I have a back injury right now so I can't do anything ;(

My question....how do I know how many calories to eat? what would you recomend?
The first 60 pounds seems to fall off...why has it gotten so hard now?? help!!!!

The leaner you get the harder it will be to get leaner still. The stronger you get the harder it will be to get stronger still. Same with getting faster, same with gaining more flexibility. I could give you a generic number on the calories, but we're all unique. Lots of factors come into play. So long as you're losing, keep doing what you're doing. You DEFINITELY don't want to go too low too soon. But slowly decreasing them each time you stall is fine. The lower your bodyfat percentage, the more your body will fight you. 120 is a very healthy weight for you, and 1,300 seems like a good number too. Assuming you're not doing 2+ hours a day of working out like a maniac.

fithannafit

I'm 17 years old, 5'4" and currently about 151 lbs, giving me around a 1540 calorie BMR. If I NET at my BMR every day do you think that would be healthy and allow me to lose fat?
I ask it this way because on my rest days I do very little activity where as my workout days can range anywhere from 300 calories burned to 1300 (depending on how far I run) and I wouldn't be able to set an amount of calories to eat each day because my calorie burns vary so much.

Btw thank you so much for sharing all your great info!

Yes, you would lose slowly, but assuming your calories are spot on, then you WOULD still lose....just slowly. The bmr is assuming you are not doing ANYthing.

Would you recommend I NET lower than my BMR then?

gooiyw

Really need to bump this. Awesome thread!

TheOfficialEpic

I've got 10lbs to go and started using a hrm. I workout 6 days a week, cardio & strength training. So my ? is do I want to be at fat burning most of the time or fitness? Thanks

Both are fine so long as you're in a deficit and staying healthy/safe. Me personally, I would choose the one that makes me work the most. People in better shape can always burn more than people that are in lesser shape.

SkippingQueen

Just one more questions! Do you think weights training or any other activity might improves my chances of toning up my thighs....I know I can't spot reduce fat but any tips would be helpful I don't want my thighs touching! Ahhhhh :explode: :explode:

AmyW125

Thanks....I have a back injury right now and I've been benched from any workouts. :sad:
I can't seem to find the right magic number of calories for me....I'll keep playing with the numbers.

TheOfficialEpic

Hey!

I was wondering would you be able to guide me in the right direction ...I'm 5'8 and currently 123lbs (approx 9stone)....In the last month I have started eating very healthily and working out. I go jogging very early before work and after I come back, I have egg whites and whole wheat toast / porridge.....I would have a healthily enough lunch....a salad....and a small dinner....I have been doing my best to avoid carbohydrates such as white bread, chips, pasta, etc....After work I do a half hour of speed rope...My lower legs have toned a bit, but I am having trouble removing the weight from my thighs and my hips. Help a lady out :sad:

Once again this is stubborn fat. It's gonna take time. You can't just make the fat come off from where you want it. So long as you're consistently losing, IT WILL COME OFF IN TIME. Be patient and enjoy the ride. Fall in love with all the little successes that will lead up to the bigger goal.