Any advice would be good! :) PLEASE

youmadbrah123

I was wondering if anyone could help put me on a diet plan to help me lose this last stuborn 5kgs. I do cardio and weight training 5days a week. It would be good if I could lose this weight but not lose muscle too? any supps out there that actually work or should I just stick with exercise and diet? Any type of advice would be awesome I'm going to try update my progress everyday

VanCityFit

Don't look for some secret supplement because you won't find it. Stick with weight training and the. Do your cardio after you train with weights. The more muscle you have the more fat you will burn.

BluePHX

What's your daily calorie intake?

jdad1

simple, if you want to keep muscle then your body needs to believe that you use it. Eat at a modest deficiet, do strentgth training and this is the real kicker.................be patient.

brit_ks_89

EAT THAT PROTEIN - YOU WONT LOST MUSCLE , i havent lost any - even fact they keep growing ! hahhahah : )

youmadbrah123

I try to eat between 1200 - 1400 calories a day and ive lost around 10kg doing that but now for weeks I haven't lost a pound !

brit_ks_89

I try to eat between 1200 - 1400 calories a day and ive lost around 10kg doing that but now for weeks I haven't lost a pound !

you need to eat your exercise calories back

jdad1

I try to eat between 1200 - 1400 calories a day and ive lost around 10kg doing that but now for weeks I haven't lost a pound !

You need to eat more. Calculate your BMR and TDEE.

http://thefitgirls.com/tdee-calculator.aspx

BluePHX

I try to eat between 1200 - 1400 calories a day and ive lost around 10kg doing that but now for weeks I haven't lost a pound !

you need to eat your exercise calories back

No you don't! If you feel ridiculously hungry then it's a good idea but if your normal cal range fills you up, you don't need to worry about this.

BluePHX

On the flip side though, 1200-1400 is a little low. Do you know what your BMR is? You can calculate it with the BMR calculator in the APPS tap ^up there. You gotta eat at least that every day if you wanna lose weight. Otherwise you'll just store because your body needs more food.

jdad1

I try to eat between 1200 - 1400 calories a day and ive lost around 10kg doing that but now for weeks I haven't lost a pound !

you need to eat your exercise calories back

No you don't! If you feel ridiculously hungry then it's a good idea but if your normal cal range fills you up, you don't need to worry about this.

The calculated calorie burn n here is generelly high. So eating back all the calories it gives is likely to be to much. That is why it is reccomended by so many to calculate BMR and TDEE and go that route.

brit_ks_89

I try to eat between 1200 - 1400 calories a day and ive lost around 10kg doing that but now for weeks I haven't lost a pound !

you need to eat your exercise calories back

No you don't! If you feel ridiculously hungry then it's a good idea but if your normal cal range fills you up, you don't need to worry about this.

The calculated calorie burn n here is generelly high. So eating back all the calories it gives is likely to be to much. That is why it is reccomended by so many to calculate BMR and TDEE and go that route.

or you can get a hrm and track it yourself ..

youmadbrah123

Thanks for all the responses ! My bmi is exactly 25.0 so just on overweight.. How much exercise and calories should I have each day to lose these last 5kgs? Any tips? As soon as I've burnt all this fat I'm planing to start properly building muscle

jdad1

Thanks for all the responses ! My bmi is exactly 25.0 so just on overweight.. How much exercise and calories should I have each day to lose these last 5kgs? Any tips? As soon as I've burnt all this fat I'm planing to start properly building muscle

No one can give you this answer exactly. It is an individulized journey. Just keep on kepping on. Eat correctly and it will work eventuelly.

Correctly=enough

youmadbrah123

alright bro

Alpina483

As soon as I've burnt all this fat I'm planing to start properly building muscle

I'm not an expert, but this does not sound like a good idea. Maybe start on the muscle now and it will help with losing the fat, too? 5 kg of fat with a healthy amount of muscle is much better than 2 kg of fat with skin and bones. Ever heard the expression 'skinny fat'?

youmadbrah123

Yeah I do alot a weight training now but going to properly start when I lose this fat because its easier to build muscle when your only focusing on that not your fat too (Well my opinion) haha

jdad1

As soon as I've burnt all this fat I'm planing to start properly building muscle

I'm not an expert, but this does not sound like a good idea. Maybe start on the muscle now and it will help with losing the fat, too? 5 kg of fat with a healthy amount of muscle is much better than 2 kg of fat with skin and bones. Ever heard the expression 'skinny fat'?

This is correct. If a person does not eat enough then the body will store fat as it's main source of reserve energy and weight lose would be greatly muscle loss. Eating at a modest calorie deficiet and working out tells the body two things.
1. Your body will get plenty of energy from food so it does not need to hold on to fat.
2. your body needs muscle to maintain the lifting it has to do so it will keep it.

The human body is exactly what it has to be for each and every one of us.

youmadbrah123

Yeah. I was wondering how much someone with a 25.0 bmi could eat without gaining weight?