Gym 6day/week ..lose 20lb..whey powder..fat..help?

kiittenforever

I started training at the gym 6 days a week.. 1 day off. I do 40-60 min on the elliptical to start always and then I do weight training to gain muscle to burn more calories/fat on the machines everyday and walk at least 30-60min with my dog.. I switch it up if my muscle are too sore from the day before..

I'm 5'8, 170lb trying to loose 20lb to start I take in 1500-2000 cal a day and end up with 1000-1200 average (AFTER BURNING MY ADDITIONAL CALORIES OFF I EARNED THROUGH EXERCISE) mostly through wild salmon, cans of tuna, cottage cheese, cereal popcorn and vegetables.. I picked up a whey protein powder tonight that is 110cal and 25g protein to feed the muscles. I plan on taking 50g of protein from this product daily to feed and repair the muscle. It fits in my macros and I don't go over..

Is this a good idea for my plan or will I gain weight with the powder? Is there anything I should change to increase weight loss?

Thanks.

jg627

Pretty sure you're not going to gain weight on 1000 calories. Probably more likely to get light headed and pass out or something. If you hit your head on the way down the swelling could cause some water retention and a huge lump on your skull.

kiittenforever

Pretty sure you're not going to gain weight on 1000 calories. Probably more likely to get light headed and pass out or something. If you hit your head on the way down the swelling could cause some water retention and a huge lump on your skull.

Ops. I meant after burning the other calories off through exercise I have 1000-1200 calories in at the end of the day I didn't burn off through exercise. I consume 1500-2000 calories daily.

jg627

Pretty sure you're not going to gain weight on 1000 calories. Probably more likely to get light headed and pass out or something. If you hit your head on the way down the swelling could cause some water retention and a huge lump on your skull.

Ops. I meant after burning the other calories off through exercise I have 1000-1200 calories in at the end of the day I didn't burn off through exercise.

even if whatever you're using to track calories burned overestimates (and they all do) you should have no fear of gaining weight on that kind of deficit.

kiittenforever

Pretty sure you're not going to gain weight on 1000 calories. Probably more likely to get light headed and pass out or something. If you hit your head on the way down the swelling could cause some water retention and a huge lump on your skull.

Ops. I meant after burning the other calories off through exercise I have 1000-1200 calories in at the end of the day I didn't burn off through exercise.

even if whatever you're using to track calories burned overestimates (and they all do) you should have no fear of gaining weight on that kind of deficit.

Is this a good plan to lose though? What should I change?

MoreBean13

Your intake is too low. With only 20 lbs to lose you should be at a maximum of 500 calories from your TDEE. Whey protein powder is a good whey (hehe) to add extra protein, it won't make you gain weight unless it puts you over your TDEE (maintenance) calories. The only ones designed as weight gainers have a TON of calories and have names like "MAX GAINER XXL" which by the calorie count, yours is not. Even with the weight gainer ones, the calories MUST go over your TDEE for them to work.

jg627

Ok, i see your edit. That looksI more normal. Keep in mind normal weight fluctuations, if you do gain weight. Give it a month before you call it a plateau. I've had a couple months where I hardly lost at all, then one day just took a huge dump and the numbers start dropping like crazy. Bowels slowing down and speeding up due to dietary changes and water retention and all kinds of stuff. You're not trying to lose that much, so scale weight may not be the best indication. Use pictures and even calipers if you want, but they take practice.

kiittenforever

Your intake is too low. With only 20 lbs to lose you should be at a maximum of 500 calories from your TDEE. Whey protein powder is a good whey (hehe) to add extra protein, it won't make you gain weight unless it puts you over your TDEE (maintenance) calories. The only ones designed as weight gainers have a TON of calories and have names like "MAX GAINER XXL" which by the calorie count, yours is not. Even with the weight gainer ones, the calories MUST go over your TDEE for them to work.

Sorry, what does TDEE stand for?

jg627

Your intake is too low. With only 20 lbs to lose you should be at a maximum of 500 calories from your TDEE. Whey protein powder is a good whey (hehe) to add extra protein, it won't make you gain weight unless it puts you over your TDEE (maintenance) calories. The only ones designed as weight gainers have a TON of calories and have names like "MAX GAINER XXL" which by the calorie count, yours is not. Even with the weight gainer ones, the calories MUST go over your TDEE for them to work.

Sorry, what does TDEE stand for?

Total daily energy expenditure. A 500 calorie deficit should give you a good 1 lb per week rate of loss. At 170 you may be able to pull that off, especially the first month or two.

dan308howa

I lost 65 pounds in a year. Don't get wrapped up in the calorie thing. I ate 5 meals per day and was never hungry. Try to eat you body weight in protein 170lbs = 170 grams protein per day. Limit your total fat intake to 30 grams per day. Don't replace the fat grams with sugar or carbs. Moderate exercise and you will lose fat but build muscle.

jg627

On a side note, it's getting REALLY hard for me to lose at a rate of 1 lb per week and I've got at least a good 40 lbs on you, but you do have the honeymoon period if you're just starting out. Enjoy that while it lasts.

MoreBean13

I lost 65 pounds in a year. Don't get wrapped up in the calorie thing. I ate 5 meals per day and was never hungry. Try to eat you body weight in protein 170lbs = 170 grams protein per day. Limit your total fat intake to 30 grams per day. Don't replace the fat grams with sugar or carbs. Moderate exercise and you will lose fat but build muscle.

I'm sorry, but this is bad advice. I'm glad that your program worked for you, but the advice is not applicable to everyone. Calorie deficit is the ONLY thing that works. Undoubtedly your weight loss was attributed to a calorie deficit, which you were controlling through your diet. Protein is typically recommended at 1gram per pound of LEAN body mass, not total body mass. More protein is OK, might be beneficial, but not necessary for muscle retention and/or weight loss. Low fat dieting also has no benefit other than calorie control, most recommendations are around 0.38 g protein per pound of body weight, so for 170 lbs, around 65 grams would be recommended, and you can really have as much dietary fat as you would like as long as it fits within your calories. Besides the protein and fat, a diet rich in a wide variety of vegetables and some fruit is recommended, and once those things have been met, you can use the rest of the calories however you like to feel satiated and not deprived of anything. Also, meal timing is irrelevant. If you want to divide your calories in two huge meals or 17 mini meals or the 5 meals you recommended, it doesn't matter at all. It's all about personal preference. Not everyone has the time to eat 5x per day, and personally I find it more difficult to properly balance a bunch of little meals rather than a few larger ones. These changes are meant to last for life, and need to be appropriate for each individual's lifestyle to make that work.

MoreBean13

On a side note, it's getting REALLY hard for me to lose at a rate of 1 lb per week and I've got at least a good 40 lbs on you, but you do have the honeymoon period if you're just starting out. Enjoy that while it lasts.

You mean you have 40 total pounds on her, right? Not that you have 60-lbs to lose? At least from your picture it looks like there's no way you could lose 60lbs!!!

And yeah, 500 cal deficit gets more and more challenging the less you have to lose. As you get closer to your goal you may need to cut the deficit to 250 cals and then iteratively lower and lower until you're at maintenance. Keeping too high of a deficit for too long is a good way to guarantee you gain weight when you try to transition to maintenance. So that was a long-winded way to say I totally agree with you!

70davis

Bump

jg627

On a side note, it's getting REALLY hard for me to lose at a rate of 1 lb per week and I've got at least a good 40 lbs on you, but you do have the honeymoon period if you're just starting out. Enjoy that while it lasts.

You mean you have 40 total pounds on her, right? Not that you have 60-lbs to lose? At least from your picture it looks like there's no way you could lose 60lbs!!!

And yeah, 500 cal deficit gets more and more challenging the less you have to lose. As you get closer to your goal you may need to cut the deficit to 250 cals and then iteratively lower and lower until you're at maintenance. Keeping too high of a deficit for too long is a good way to guarantee you gain weight when you try to transition to maintenance. So that was a long-winded way to say I totally agree with you!

Lol yeah. Midwestern expression. It just means I weigh 40 lbs more. I've been stepping up my cardio game a bit, but it may be time to face reality and try for a half lb per week soon for me.

AntWrig

Why are you weight training 6 days a week?

kiittenforever

Why are you weight training 6 days a week?

To increase muscle to burn more calories and tone?

Is there something you recommend I change? like more cardio? I find cardio in the gym awfully boring..any tips? you look great

dan308howa

I lost 65 pounds in a year. Don't get wrapped up in the calorie thing. I ate 5 meals per day and was never hungry. Try to eat you body weight in protein 170lbs = 170 grams protein per day. Limit your total fat intake to 30 grams per day. Don't replace the fat grams with sugar or carbs. Moderate exercise and you will lose fat but build muscle.

I'm sorry, but this is bad advice. I'm glad that your program worked for you, but the advice is not applicable to everyone. Calorie deficit is the ONLY thing that works. Undoubtedly your weight loss was attributed to a calorie deficit, which you were controlling through your diet. Protein is typically recommended at 1gram per pound of LEAN body mass, not total body mass. More protein is OK, might be beneficial, but not necessary for muscle retention and/or weight loss. Low fat dieting also has no benefit other than calorie control, most recommendations are around 0.38 g protein per pound of body weight, so for 170 lbs, around 65 grams would be recommended, and you can really have as much dietary fat as you would like as long as it fits within your calories. Besides the protein and fat, a diet rich in a wide variety of vegetables and some fruit is recommended, and once those things have been met, you can use the rest of the calories however you like to feel satiated and not deprived of anything. Also, meal timing is irrelevant. If you want to divide your calories in two huge meals or 17 mini meals or the 5 meals you recommended, it doesn't matter at all. It's all about personal preference. Not everyone has the time to eat 5x per day, and personally I find it more difficult to properly balance a bunch of little meals rather than a few larger ones. These changes are meant to last for life, and need to be appropriate for each individual's lifestyle to make that work.

This way of thinking is why people can't lose weight and keep it off. Folks think that if they eat that energy bar cause it "only" has 210 calories everything will be ok. What you fail to see is that it has 10 grams of fat. For example, if you ate 7 of these bars you would get 1470 calories with a whopping 70 grams of fat. Lord knows how much sugar and carbs. I guarantee you would get wider. These puny bars or prepackaged meals are loaded with FAT, Sugar and Carbs. FAT is the KEY to losing weight and keeping it off.

It DOES matter when you feed your body. You need to "feed" your body with protein every few hours. This along with exercise will ensure that you continue to maintain or build muscle while you lose FAT. Besides if you eat all your 2000 calories / 110 grams of fat at one sitting, you'll be starving by mid afternoon.

As for life change, believe me once I turned 50 I had a change. I made a change from pizza, burgers to low fat, high protein meals. I've kept 65 pounds off for 2 years now and I'm more fit than I was in high school. I went from a size 38 pants to 28. I've got my six pack abs and I didn't have to run a billion miles or lift heavy weights. My workout consisted of push-ups, crunches and 15 - 40 pound dumbbells only 4 time a week.


vlm3315, The answer to your initial question is, if you eat more calories than your body can use per day, you will gain weight. Since your body CAN'T store protein but CAN store fat, I would think you'd be better off replacing that cottage cheese and cereal with a Whey shake. I understand that women's bodies are different but I'm proof of what can be done with minimum effort and maximum willpower. Check out this guy. www.scoobysworkshop.com/ Read his "Nutrition" section. He has lots of good info for women and men. See if you can use anything he says.

californiagirl2012

Try it out and see. The calorie tools are just adjustments to start with. You may have to notch up or down gradually until you find what works for you. It all depends on your BF reserves.

If you have a lot of body fat reserves you would be surprised at how little you can eat (unless you have emotional eating issues or disorders). The leaner you get the less your body has to draw from and then you have to taper up your calories. There is no such thing as starvation mode for women over 12% body fat or men over 6% body fat. I am a living breathing example of that. I went from obese to now under 12% BF and I've maintained for one year and built muscle the whole time. You don't BUILD muscle in starvation mode, so I proved everyone wrong.

Others start to low and need to go up. Somehow they say they gain weight with less calories and have to eat more to lose.

Your body loses weight in chunks, not linear. I have found that you can do everything right and your weight loss seems to plateau but you are patient and keep exercising and eating at a deficit (however slight) you will lose it, it will suddenly "whoosh". There are so many variables for the scale though: water retention, digestion, allergies, sodium, carbs, water intake, DOMS, inflammation, the list goes on. People sometimes mistakenly think they lose weight or gain weight when they eat more because of these fluctuations. It's just water fluctuations.

I have a special calculator that is part of The Reverse Taper Diet that you can only get on the workout program I do. It's leading edge but it's how I learned the proper calories for myself and how it changed as I got lean.

mustgetmuscles1

Why are you weight training 6 days a week?

To increase muscle to burn more calories and tone?

Is there something you recommend I change? like more cardio? I find cardio in the gym awfully boring..any tips? you look great

Not gonna gain any muscle while on a calorie deficit. (there are a few exceptions to this but they are extremely limited, small and slow so not worth worrying about).

My recommendations:
Lift heavy weights 3-4 days a week depending on your routine. (if you are doing full body workouts 3 will be enough. If you are splitting up your muscle groups then 4)
Add 20-30 minutes of cardio AFTER lifting.
Rest on rest days to recover and repair.
Minimum 1 grams protein per pound of lean body weight
Minimum .25 grams fat per pound of lean body weight
The rest of your calories can be made up of whatever carbs, fats or proteins you want as long as you stay within your calorie window.
Keep your calories deficit around -500 per day. More is not always better or faster. As other have said you may want this even lower the closer you get to your goal weight.

geekyjock76

This way of thinking is why people can't lose weight and keep it off. Folks think that if they eat that energy bar cause it "only" has 210 calories everything will be ok. What you fail to see is that it has 10 grams of fat. For example, if you ate 7 of these bars you would get 1470 calories with a whopping 70 grams of fat. Lord knows how much sugar and carbs. I guarantee you would get wider. These puny bars or prepackaged meals are loaded with FAT, Sugar and Carbs. FAT is the KEY to losing weight and keeping it off.

It DOES matter when you feed your body. You need to "feed" your body with protein every few hours. This along with exercise will ensure that you continue to maintain or build muscle while you lose FAT. Besides if you eat all your 2000 calories / 110 grams of fat at one sitting, you'll be starving by mid afternoon.

As for life change, believe me once I turned 50 I had a change. I made a change from pizza, burgers to low fat, high protein meals. I've kept 65 pounds off for 2 years now and I'm more fit than I was in high school. I went from a size 38 pants to 28. I've got my six pack abs and I didn't have to run a billion miles or lift heavy weights. My workout consisted of push-ups, crunches and 15 - 40 pound dumbbells only 4 time a week.

You clearly must not be aware of hundreds of thousands of followers of the Primal and Paleo way of eating, or even Intermittent Fasting, if you are tossing out all those archaic talking points

chrisdavey

This way of thinking is why people can't lose weight and keep it off. Folks think that if they eat that energy bar cause it "only" has 210 calories everything will be ok. What you fail to see is that it has 10 grams of fat. For example, if you ate 7 of these bars you would get 1470 calories with a whopping 70 grams of fat. Lord knows how much sugar and carbs. I guarantee you would get wider. These puny bars or prepackaged meals are loaded with FAT, Sugar and Carbs. FAT is the KEY to losing weight and keeping it off.

If you are in calorie deficit and you consume the above meal as an example, will you gain or lose weight?

It DOES matter when you feed your body. You need to "feed" your body with protein every few hours. This along with exercise will ensure that you continue to maintain or build muscle while you lose FAT. Besides if you eat all your 2000 calories / 110 grams of fat at one sitting, you'll be starving by mid afternoon.

http://www.ncbi.nlm.nih.gov/pubmed/9155494

http://www.bodyrecomposition.com/research-review/meal-frequency-and-energy-balance-research-review.html#more-1389

As for life change, believe me once I turned 50 I had a change. I made a change from pizza, burgers to low fat, high protein meals. I've kept 65 pounds off for 2 years now and I'm more fit than I was in high school. I went from a size 38 pants to 28. I've got my six pack abs and I didn't have to run a billion miles or lift heavy weights. My workout consisted of push-ups, crunches and 15 - 40 pound dumbbells only 4 time a week.

Good work

vlm3315, The answer to your initial question is, if you eat more calories than your body can use per day, you will gain weight. Since your body CAN'T store protein but CAN store fat, I would think you'd be better off replacing that cottage cheese and cereal with a Whey shake. I understand that women's bodies are different but I'm proof of what can be done with minimum effort and maximum willpower. Check out this guy. www.scoobysworkshop.com/ Read his "Nutrition" section. He has lots of good info for women and men. See if you can use anything he says.

Great info like "if it tastes good, spit it out" :huh:

http://en.wikipedia.org/wiki/Gluconeogenesis

http://www.livestrong.com/article/273899-do-fat-protein-turn-into-glucose/

elyelyse

For some people, counting calories is the only way we can be sure we are eating at a deficit. That doesn't mean i am going to eat 1300 calories worth of energy bars because hey, it's within my goal for the day. Most of what I eat is lean protein, veggies and fruit. In fact, I haven't had a single "energy bar" since I started counting calories, because I can think of 100 better ways to use 210 calories.

eta: and I am down 30ish pounds since the spring, so, I'm doing something right.

MoreBean13

I lost 65 pounds in a year. Don't get wrapped up in the calorie thing. I ate 5 meals per day and was never hungry. Try to eat you body weight in protein 170lbs = 170 grams protein per day. Limit your total fat intake to 30 grams per day. Don't replace the fat grams with sugar or carbs. Moderate exercise and you will lose fat but build muscle.

I'm sorry, but this is bad advice. I'm glad that your program worked for you, but the advice is not applicable to everyone. Calorie deficit is the ONLY thing that works. Undoubtedly your weight loss was attributed to a calorie deficit, which you were controlling through your diet. Protein is typically recommended at 1gram per pound of LEAN body mass, not total body mass. More protein is OK, might be beneficial, but not necessary for muscle retention and/or weight loss. Low fat dieting also has no benefit other than calorie control, most recommendations are around 0.38 g protein per pound of body weight, so for 170 lbs, around 65 grams would be recommended, and you can really have as much dietary fat as you would like as long as it fits within your calories. Besides the protein and fat, a diet rich in a wide variety of vegetables and some fruit is recommended, and once those things have been met, you can use the rest of the calories however you like to feel satiated and not deprived of anything. Also, meal timing is irrelevant. If you want to divide your calories in two huge meals or 17 mini meals or the 5 meals you recommended, it doesn't matter at all. It's all about personal preference. Not everyone has the time to eat 5x per day, and personally I find it more difficult to properly balance a bunch of little meals rather than a few larger ones. These changes are meant to last for life, and need to be appropriate for each individual's lifestyle to make that work.

This way of thinking is why people can't lose weight and keep it off. Folks think that if they eat that energy bar cause it "only" has 210 calories everything will be ok. What you fail to see is that it has 10 grams of fat. For example, if you ate 7 of these bars you would get 1470 calories with a whopping 70 grams of fat. Lord knows how much sugar and carbs. I guarantee you would get wider. These puny bars or prepackaged meals are loaded with FAT, Sugar and Carbs. FAT is the KEY to losing weight and keeping it off.

1. Fat does not make you fat
2. Who ever suggested eating 7 energy bars a day? Sounds like a fad diet idea. I occasionally eat energy bars (clif bars specifically- loaded with sugar and carbs and fat) for their INTENDED purpose, sustained energy for endurance cardio.

It DOES matter when you feed your body. You need to "feed" your body with protein every few hours. This along with exercise will ensure that you continue to maintain or build muscle while you lose FAT. Besides if you eat all your 2000 calories / 110 grams of fat at one sitting, you'll be starving by mid afternoon.

I only know of one program that eats all their calories at once, and I don't think it's a particularly good one. I generally eat 2 big meals and PWO protein. I don't even START eating until mid afternoon, and my metabolism has increased by several hundred non-exercise calories. I'm not saying that those two things have anything to do with one another- meal timing doesn't speed up or slow down your metabolism. I'm using myself as a n=1 example that it certainly hasn't hurt. I have empirical data to support my conclusions here. I get all my protein (120-170g/day) in those 2 meals and PWO snack. I'm not sure why you think you need to feed on protein every couple hours. Maybe if you were some sort of wizard that digested food immediately.

As for life change, believe me once I turned 50 I had a change. I made a change from pizza, burgers to low fat, high protein meals. I've kept 65 pounds off for 2 years now and I'm more fit than I was in high school. I went from a size 38 pants to 28. I've got my six pack abs and I didn't have to run a billion miles or lift heavy weights. My workout consisted of push-ups, crunches and 15 - 40 pound dumbbells only 4 time a week.

Good for you. Congratulations on your success. My point is not that your way can't work, but that just because it works for you does NOT make it the ONLY way to do things. Most of these things- protein timing, food choices, fat limiting, multiple small meals- they're all about personal preference. Your preferences clearly work for you. Other choices work for other people.

vlm3315, The answer to your initial question is, if you eat more calories than your body can use per day, you will gain weight. Since your body CAN'T store protein but CAN store fat, I would think you'd be better off replacing that cottage cheese and cereal with a Whey shake. I understand that women's bodies are different but I'm proof of what can be done with minimum effort and maximum willpower. Check out this guy. www.scoobysworkshop.com/ Read his "Nutrition" section. He has lots of good info for women and men. See if you can use anything he says.

What ChrisDavey said.

DavPul

I lost 65 pounds in a year. Don't get wrapped up in the calorie thing. I ate 5 meals per day and was never hungry. Try to eat you body weight in protein 170lbs = 170 grams protein per day. Limit your total fat intake to 30 grams per day. Don't replace the fat grams with sugar or carbs. Moderate exercise and you will lose fat but build muscle.

I'm sorry, but this is bad advice. I'm glad that your program worked for you, but the advice is not applicable to everyone. Calorie deficit is the ONLY thing that works. Undoubtedly your weight loss was attributed to a calorie deficit, which you were controlling through your diet. Protein is typically recommended at 1gram per pound of LEAN body mass, not total body mass. More protein is OK, might be beneficial, but not necessary for muscle retention and/or weight loss. Low fat dieting also has no benefit other than calorie control, most recommendations are around 0.38 g protein per pound of body weight, so for 170 lbs, around 65 grams would be recommended, and you can really have as much dietary fat as you would like as long as it fits within your calories. Besides the protein and fat, a diet rich in a wide variety of vegetables and some fruit is recommended, and once those things have been met, you can use the rest of the calories however you like to feel satiated and not deprived of anything. Also, meal timing is irrelevant. If you want to divide your calories in two huge meals or 17 mini meals or the 5 meals you recommended, it doesn't matter at all. It's all about personal preference. Not everyone has the time to eat 5x per day, and personally I find it more difficult to properly balance a bunch of little meals rather than a few larger ones. These changes are meant to last for life, and need to be appropriate for each individual's lifestyle to make that work.

This way of thinking is why people can't lose weight and keep it off. Folks think that if they eat that energy bar cause it "only" has 210 calories everything will be ok. What you fail to see is that it has 10 grams of fat. For example, if you ate 7 of these bars you would get 1470 calories with a whopping 70 grams of fat. Lord knows how much sugar and carbs. I guarantee you would get wider. These puny bars or prepackaged meals are loaded with FAT, Sugar and Carbs. FAT is the KEY to losing weight and keeping it off.

It DOES matter when you feed your body. You need to "feed" your body with protein every few hours. This along with exercise will ensure that you continue to maintain or build muscle while you lose FAT. Besides if you eat all your 2000 calories / 110 grams of fat at one sitting, you'll be starving by mid afternoon.

As for life change, believe me once I turned 50 I had a change. I made a change from pizza, burgers to low fat, high protein meals. I've kept 65 pounds off for 2 years now and I'm more fit than I was in high school. I went from a size 38 pants to 28. I've got my six pack abs and I didn't have to run a billion miles or lift heavy weights. My workout consisted of push-ups, crunches and 15 - 40 pound dumbbells only 4 time a week.


vlm3315, The answer to your initial question is, if you eat more calories than your body can use per day, you will gain weight. Since your body CAN'T store protein but CAN store fat, I would think you'd be better off replacing that cottage cheese and cereal with a Whey shake. I understand that women's bodies are different but I'm proof of what can be done with minimum effort and maximum willpower. Check out this guy. www.scoobysworkshop.com/ Read his "Nutrition" section. He has lots of good info for women and men. See if you can use anything he says.

Hmmm.....this is a tough one. You've made too many points in this post sir, because I while I agree with some of them I think you're way off base with others. Makes it hard for me to nuke this with a snark filled paragraph and move on.

First, helluva a job with your weight loss. You've got 25 years on me (that means he's 25 years older for those that can't understand the "lingo") and look to be in much better shape than when I was 35. Whatever you did worked, and worked well.

That said, there are different ways to go about it. I think we're all on the same page that it's about calorie restriction of some type. You say restrict the fat, others say restrict the carbs. It really doesn't matter. Like you said, if he eats more than he needs, he will gain. Where you're wrong is about the not eating fat. Eating fat won't make him fat. It's just energy like protein and carbs. Fat doesn't make people fat. Eating too much (of anything) does.

Do you have to run a billion miles to weight? Hells no. I'm with you there. Screw cardio. And don't get me started on HRMs. Lift more, eat less, then go take your shirt off at the beach. Run when you have to catch a bus.

Do I eat every few hours? Hells yeah. Do I have to? Well, yeah, I do, cuz I get HONGRAY. But if a person wants to eat 2 big meals a day, or even 1 big meal a day, it doesn't matter, as long as they come under calories for the week. Some people find it easier that way. You and I don't, but one way is as good as the other. Whatever works, right?

One thing you're wrong about is that the body can't store protein as fat. Sure it can. If you eat enough. But protein is filling and it's hard for most people to overeat it the same way they can eat cake and ice cream and lasagna and stuff like that.

Oh, and to the OP, you're eating way too little and working out way too much. Apologies for the hijacking.

That is all.

mmapags

I lost 65 pounds in a year. Don't get wrapped up in the calorie thing. I ate 5 meals per day and was never hungry. Try to eat you body weight in protein 170lbs = 170 grams protein per day. Limit your total fat intake to 30 grams per day. Don't replace the fat grams with sugar or carbs. Moderate exercise and you will lose fat but build muscle.

I'm sorry, but this is bad advice. I'm glad that your program worked for you, but the advice is not applicable to everyone. Calorie deficit is the ONLY thing that works. Undoubtedly your weight loss was attributed to a calorie deficit, which you were controlling through your diet. Protein is typically recommended at 1gram per pound of LEAN body mass, not total body mass. More protein is OK, might be beneficial, but not necessary for muscle retention and/or weight loss. Low fat dieting also has no benefit other than calorie control, most recommendations are around 0.38 g protein per pound of body weight, so for 170 lbs, around 65 grams would be recommended, and you can really have as much dietary fat as you would like as long as it fits within your calories. Besides the protein and fat, a diet rich in a wide variety of vegetables and some fruit is recommended, and once those things have been met, you can use the rest of the calories however you like to feel satiated and not deprived of anything. Also, meal timing is irrelevant. If you want to divide your calories in two huge meals or 17 mini meals or the 5 meals you recommended, it doesn't matter at all. It's all about personal preference. Not everyone has the time to eat 5x per day, and personally I find it more difficult to properly balance a bunch of little meals rather than a few larger ones. These changes are meant to last for life, and need to be appropriate for each individual's lifestyle to make that work.

This way of thinking is why people can't lose weight and keep it off. Folks think that if they eat that energy bar cause it "only" has 210 calories everything will be ok. What you fail to see is that it has 10 grams of fat. For example, if you ate 7 of these bars you would get 1470 calories with a whopping 70 grams of fat. Lord knows how much sugar and carbs. I guarantee you would get wider. These puny bars or prepackaged meals are loaded with FAT, Sugar and Carbs. FAT is the KEY to losing weight and keeping it off.

It DOES matter when you feed your body. You need to "feed" your body with protein every few hours. This along with exercise will ensure that you continue to maintain or build muscle while you lose FAT. Besides if you eat all your 2000 calories / 110 grams of fat at one sitting, you'll be starving by mid afternoon.

As for life change, believe me once I turned 50 I had a change. I made a change from pizza, burgers to low fat, high protein meals. I've kept 65 pounds off for 2 years now and I'm more fit than I was in high school. I went from a size 38 pants to 28. I've got my six pack abs and I didn't have to run a billion miles or lift heavy weights. My workout consisted of push-ups, crunches and 15 - 40 pound dumbbells only 4 time a week.


vlm3315, The answer to your initial question is, if you eat more calories than your body can use per day, you will gain weight. Since your body CAN'T store protein but CAN store fat, I would think you'd be better off replacing that cottage cheese and cereal with a Whey shake. I understand that women's bodies are different but I'm proof of what can be done with minimum effort and maximum willpower. Check out this guy. www.scoobysworkshop.com/ Read his "Nutrition" section. He has lots of good info for women and men. See if you can use anything he says.

Your method worked for you primarily because it reduced your caloric intake and improved your macronutrients from what they were before as well as WERE SOMETHING YOUR COULD COMPLY WITH. I bolded the last becuase it is the key point. Other than these points, the rest of what you state is either anecdotal and not backed by research or preference.

There are many ways to get there and for you to state that because someone uses another way and extrapolate info that they didn't give is at best condescending and at worst just plain wrong.

DavPul

You clearly must not be aware of hundreds of thousands of followers of the Primal and Paleo way of eating, or even Intermittent Fasting, if you are tossing out all those archaic talking points

Are you being ironic? You're talking about how people allegedly ate 2 million years ago but calling his talking points "archaic"?

rogerbosch

Since your body CAN'T store protein but CAN store fat, I would think you'd be better off replacing that cottage cheese and cereal with a Whey shake.

^ This

dan308howa

I guess you guys are right, my 65 pound weight loss was not backed by published research. So maybe I'm still fat. I should've known better than to offer up an opinion. I'll just continue being me and leave the expert stuff up to you folks.

DopeItUp

I guess you guys are right, my 65 pound weight loss was not backed by published research. So maybe I'm still fat. I should've known better than to offer up an opinion. I'll just continue being me and leave the expert stuff up to you folks.

Everyone is entitled to their own opinion, but you're pushing incorrect advice which is not a good thing. Just because you lost weight doesn't mean you did it the best/most efficient way or that your way is the only way. Plenty of people lose weight by throwing up after every meal, does that mean it's smart to do or the best way to lose weight? Of course not. An extreme example but you get the idea.

A few random examples that I got from skimming your posts:

-Don't worry about the whole calorie thing. Terrible advice, weight loss is all about calories in versus calories out. Your body doesn't care if you ate enough protein but no sugar, if you went over your daily caloric intake limits - you'll gain weight. It also doesn't care if you ate sugar but DIDN'T go over your caloric limit - you'll still lose weight!

-Limit fat intake. This is incorrect, fat intake has nothing to do with weight loss. Your body needs fat to survive in fact. The only way fat intake can affect weight loss is if you consume excess amounts that put you over your overall caloric limit. See the above point. This goes for any macro, not just fat.

-Your suggested goal of eating your body weight in grams of protein, 30 grams of fat and not "substituting" carbs for fat. I'm not sure exactly what you were going for or why you would suggest this. For myself this would put my daily intake under 1200 calories and I am a 6'3" 230lb male. Terrible advice.

-Meal timing and meal frequency. These have no bearing on weight loss. You can eat once a day at 3AM if you want. No one has to eat tons of meals a day for any reason.

-You mentioned building muscle with some pretty light weight training and a caloric restriction to lose weight. This doesn't happen, another common myth.

That's all I feel like typing for now. No need to get huffy after only 3 posts when people are just trying to give out good advice and squash misinformation.

chrisdavey

I guess you guys are right, my 65 pound weight loss was not backed by published research. So maybe I'm still fat. I should've known better than to offer up an opinion. I'll just continue being me and leave the expert stuff up to you folks.

Cool, a pissing contest. I've done the same. Get back to me when you're down to 7% BF. Because clearly the physique of someone is directly proportional to their amount of knowledge on the subject of nutrition/exercise.