How to Lose Fat for Newbs

2

Replies

  • anifani4
    anifani4 Posts: 457 Member
    I think I get it now. You are talking to people who want to lose body fat to attain more muscle definition. Or perhaps young people who have little excess fat to lose.

    Other than eating lots of meat, chicken, and fish, how do you consume over 100 grams of protein per day ....using real food, not supplements?
  • johnavae
    johnavae Posts: 1 Member
    What is the formula to determine your target calorie intake though? For a loss of 1-2 lbs a week.
  • Griffin220x
    Griffin220x Posts: 399
    So many people have pushed eating more and more protein. That is the advice I keep getting, but when I use a calculator to determine my lean body mass, I get 96 lbs. So that means as long as I get 96 grams of protein, I'm good, right? Others have recommended closer to 150, and I just haven't figured how to get close to that without supplements.

    And this would be in place of road map. When I do the road map thing, I get that I should be eating 1754 calories. If I set myfitnesspal, to lose 1 lb a week it sets it at 1590 calories per week. But I would assume with your suggestion you would eat your exercise calories back, which make the calories about the same.

    Or would you suggest not eating back exercise calories.

    And how long are you suggesting someone works out 3 times a week. I am currently doing 30-45 minutes cardio, 3 times a week, and trying to beginning weight lifting stuff (mostly beginner hasfit work outs) 15-30 minutes every other day, with Sundays off.

    Does that sound about right for your "plan"?

    I don't count my exercise calories period (thats just me) nor do I have any clue how many calories I burn per workout session. I only log what I have eaten and I follow those three rules.

    Cardio is unessential for fat loss, but that does not mean that you can't or shouldn't do it. I don't because I don't like it and I still lose fat and still retain my strength.

    I won't make a suggestion because it depends on your own intensity and how much time and dedication you're willing to put into it.
    But my Sessions last anywhere from 45min to 1 hour 30 mins however they are rarely last an hour 30 but sometimes they do.
  • Griffin220x
    Griffin220x Posts: 399
    I think I get it now. You are talking to people who want to lose body fat to attain more muscle definition. Or perhaps young people who have little excess fat to lose.

    Other than eating lots of meat, chicken, and fish, how do you consume over 100 grams of protein per day ....using real food, not supplements?

    without supplements, Eggs, lean meat: chicken, turkey, any fish pretty much (tuna is my favorite), clams, shrimp.
  • Griffin220x
    Griffin220x Posts: 399
    What is the formula to determine your target calorie intake though? For a loss of 1-2 lbs a week.

    I don't use a formula, I just use a scale and lots of trial and error.

    Tdee calculators are a good starting point to figure out your maintenance though, then you can adjust your calorie intake from there.
  • DebbieLyn63
    DebbieLyn63 Posts: 2,654 Member
    Wow, a 22 yo bodybuilder who is giving sound advice that I agree with. The world may collapse now! :happy:

    It really is that simple for the basics.
  • Griffin220x
    Griffin220x Posts: 399
    Wow, a 22 yo bodybuilder who is giving sound advice that I agree with. The world may collapse now! :happy:

    It really is that simple for the basics.

    Thank you I appreciate the comment :) I still give all credit and thanks to my physique to wave_length on bb.com though. The Dude is a genius.
  • tackie8383
    tackie8383 Posts: 59 Member
    Simple enough. The only thing I would add would be to eat enough fats to prevent deficiency at around .3-.45g per pound of bodyweight or lean mass for the obese.

    Yup, and that's perfectly fine because it follows the 3 rules.

    riveting. more info on this please. Can you give an example of the equation?
    somewhere between 3 and 45g sounds like a big difference.

    Its not between 3 and 45 grams. Its .3-.45 grams per pound of body weight. Example - I weight 145. That means I should eat between 43.5g and 65g of fat per day.
  • smooches1683
    smooches1683 Posts: 1 Member
    Is kettlebells close enough to ''lifting weights'' ?

    Im one of those girls who think its all about cardio, but I hear lifting is what its all about when it comes to losing weight.
  • Griffin220x
    Griffin220x Posts: 399
    Is kettlebells close enough to ''lifting weights'' ?

    Im one of those girls who think its all about cardio, but I hear lifting is what its all about when it comes to losing weight.

    Yes! Kettlebells is lifting weights! I'm bumping this thread!!!
  • Griffin220x
    Griffin220x Posts: 399
    Bump
  • swimcoach07
    swimcoach07 Posts: 31 Member
    bump - to remind myself
  • Griffin220x
    Griffin220x Posts: 399
    bump - to remind myself

    Thanks for the bump
  • jlapey
    jlapey Posts: 1,850 Member
    Ok...I am new to the strength training. I know it is important to eat enough calories and protein the problem I am heving is that I can only manage to eat my basic 1200 calories I get on average 50 or more grams of protein but I go way over on the sugars....I do not eat processed foods but even fruit veggies and granola have sugar....

    The other thing I am developing very muscular arms...I do not want to be big and bulkyprefer more trim and skulpted....will this even out with time or should I stop working my arms?

    This may have been said already but if you are weight training, you should probably eat more than 1200 calories. Figure out your TDEE (calculator at fat2fitnessradio.com) and subtract 20% to adjust your calorie intake.
  • ldbuster0
    ldbuster0 Posts: 207
    Wow, a 22 yo bodybuilder who is giving sound advice that I agree with. The world may collapse now! :happy:

    It really is that simple for the basics.

    Thank you I appreciate the comment :) I still give all credit and thanks to my physique to wave_length on bb.com though. The Dude is a genius.

    Is this the website I would use if I am just learning about lifting weights?
  • mryak750
    mryak750 Posts: 198 Member
    OP is correct...started following this simple formula from bodybuilding.com....read all the sticky's and its working great...the termanolgies differ so much between myfitness and bodybuilding.com....here they say losing weight....bodybuilding.com says losing fat...we use diet here...they say "cut"
  • Cinnabon64
    Cinnabon64 Posts: 32
    I suppose this just pertains to healthy individuals who don't have physical limitations like Fibromyalgia?
  • DaniH826
    DaniH826 Posts: 1,335 Member
    I suppose this just pertains to healthy individuals who don't have physical limitations like Fibromyalgia?

    You can, and should, absolutely do strength training with fibromyalgia. Lots of people do. Let your doc know, though.
  • albertabeefy
    albertabeefy Posts: 1,169 Member
    Simple enough. The only thing I would add would be to eat enough fats to prevent deficiency at around .3-.45g per pound of bodyweight or lean mass for the obese.

    Yup, and that's perfectly fine because it follows the 3 rules.

    riveting. more info on this please. Can you give an example of the equation?
    somewhere between 3 and 45g sounds like a big difference.

    Actually I second, that more info please, I personally don't follow that but but hey like I said^
    First, the poster said between 0.3 and 0.45g per lb of bodyweight, not between 3 and 45... So for a 170lb man that would be between 51 and 77g of fat.

    Second, the reason he said it is there is a dietary requirement for FAT in the body or we simply will not absorp/assimilate fat-soluble vitamins. This is quite common in those on a very-low-fat diet, that they become deficient in the fat-soluble vitamins.
  • gemmaleigh1989
    gemmaleigh1989 Posts: 241 Member
    Is too much protein a bad thing or just a waste?? Going by your calculations I should be getting 85 grams and I usually aim to get 100 grams plus! I weigh 107 pounds/47 kilos
  • Griffin220x
    Griffin220x Posts: 399
    Is too much protein a bad thing or just a waste?? Going by your calculations I should be getting 85 grams and I usually aim to get 100 grams plus! I weigh 107 pounds/47 kilos

    That is a fallacy your body will use it. I always go over my optimal protein intake.
  • Griffin220x
    Griffin220x Posts: 399
    Simple enough. The only thing I would add would be to eat enough fats to prevent deficiency at around .3-.45g per pound of bodyweight or lean mass for the obese.

    Yup, and that's perfectly fine because it follows the 3 rules.

    riveting. more info on this please. Can you give an example of the equation?
    somewhere between 3 and 45g sounds like a big difference.

    Actually I second, that more info please, I personally don't follow that but but hey like I said^
    First, the poster said between 0.3 and 0.45g per lb of bodyweight, not between 3 and 45... So for a 170lb man that would be between 51 and 77g of fat.

    Second, the reason he said it is there is a dietary requirement for FAT in the body or we simply will not absorp/assimilate fat-soluble vitamins. This is quite common in those on a very-low-fat diet, that they become deficient in the fat-soluble vitamins.

    Cool! Thanks for the info I'll look into that :D
  • onyxgirl17
    onyxgirl17 Posts: 1,722 Member
    *facepalm*
  • cortezpj
    cortezpj Posts: 129 Member
    bump
  • balancedbrunette
    balancedbrunette Posts: 530 Member
    Bumping my own thread, because its really that simple. Ask me anything.

    if its one gram of protein per pound and im around 92lean body mass weighing at 24lbs should i be eating around 90 grams of protein and lifting to enable fat loss..
  • mamasmaltz3
    mamasmaltz3 Posts: 1,111 Member
    Couple questions.

    1. How much of a calorie deficit are you in?

    2. When you say that you are losing 1-2 lbs of fat, is that reflected on the scale? Or, are you losing bf and maintaining your weight?
  • Jille0
    Jille0 Posts: 62 Member
    Very helpful! I think keeping it simple is the best as it makes it easy to remember and to do!
  • Griffin220x
    Griffin220x Posts: 399
    Couple questions.

    1. How much of a calorie deficit are you in?

    2. When you say that you are losing 1-2 lbs of fat, is that reflected on the scale? Or, are you losing bf and maintaining your weight?

    1. I'm in about a 400-500 caloric deficit. I can cut on 2000 calories.

    2. To be honest (for me personally because my bf is already in the single digits) it's difficult to tell. Because a couple weeks ago I lost a pound but since then my weight has stayed the same but my bf% dropped 1%. At this point my body is trying very hard to hold on to what fat it still has. My goal is to be in the 7-8% range.

    The above is for me personally^^^ this is my experience. You might not have the same just to clarify.

    **edit, sorry a typo ;)
  • Griffin220x
    Griffin220x Posts: 399
    Bumping my own thread, because its really that simple. Ask me anything.

    if its one gram of protein per pound and im around 92lean body mass weighing at 24lbs should i be eating around 90 grams of protein and lifting to enable fat loss..

    Yes if your're lbm is 92lbs then 92g of protein a day. But don't forget the last rule! Adjusting your calories is what actually "enables" fat loss. Calories in vs calories out. Its all about the deficit. Good luck!
  • balancedbrunette
    balancedbrunette Posts: 530 Member
    Bumping my own thread, because its really that simple. Ask me anything.

    if its one gram of protein per pound and im around 92lean body mass weighing at 24lbs should i be eating around 90 grams of protein and lifting to enable fat loss..

    Yes if your're lbm is 92lbs then 92g of protein a day. But don't forget the last rule! Adjusting your calories is what actually "enables" fat loss. Calories in vs calories out. Its all about the deficit. Good luck!

    Thanks!

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