Help me lose and get lean!
wattsy84
Posts: 123
Hi guys and girls I'm currently trying to lose a few pounds of fat to uncover my muscles and get lean, I started jan 1st,lost 14lbs by feb but now it's stalled..........I've been between 163lbs and 161lbs for the whole of feb and start of march, I increased my calories 7 days ago and don't feel as hungry but am still not losing! How can I lose the fat quicker and get the lean look I want? And how long can i expect it to take? Any tips be very helpful
5"10 male
Very active....8hrs day painting and decorating,weights and cardio(20mins) 3 days a week,90 mins football on sat, 3hrs fishing 1-2 nights a week.
Was eating 1400 cals now up to 2160
Please help or at least tell me I'm doing the right things!
Thanks in advance
Kev
5"10 male
Very active....8hrs day painting and decorating,weights and cardio(20mins) 3 days a week,90 mins football on sat, 3hrs fishing 1-2 nights a week.
Was eating 1400 cals now up to 2160
Please help or at least tell me I'm doing the right things!
Thanks in advance
Kev
0
Replies
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Quick bump0
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Give your calories increase more than a week, and even then with your activity level you may still be under eating where you want to be.. At your weight your gonna want to focus on weights more, eating correctly and right amounts of protein.. your probably looking to drop BF% more than weight being 5'10 / 1610
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What kinds of foods are you eating every day? Also, what's your protein level look like?0
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Have a look at my diary bud, I'm struggling to eat full protein even with shakes, I'm getting around 120-140g at most! Should I take more shakes?
I alternate eggs/porridge for breakfast
Nuts natural yog mid morning
A lot of chicken breast/tuna salads for lunch
Dinner varies a lot
Apples and bananas as snacks
1-2 protein shakes with skimmed milk a day
Cereal snacks/jelly evening
Do I need to build more muscle then? I want rid of my BF% more than weight!0 -
My BMR is 1856
TDEE is 3527
So -20% of TDEE leaves me with 2821 calories a day, does that seem too high? Should I just try and do more weights and intake more protein at my current 2160 cals and give it a few weeks?0 -
Bump0
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Weights 3 times a week!!!! Try Stronglifts 5x5 program!!
Cardio just 1-2 times a week!0 -
Slowly lower your deficit.
Strength train.
Do a reasonable amount of Cardio if things like VO2 max and stuff like that is important to you
Get adequate protein0 -
I was like you, got rid of the carbs, even fruit! But I'm eating lots of greens, and only fullfat product like cream, fullfat (10%) fat youghurt or cream and so on. Now I'm AT LAST getting thin! And I feel great, have more energy than ever! I changed my life to LCHF (low carb high fat), and I'm NOT changing back! Try it! Here is a link if you wan't to know more about it!
http://www.dietdoctor.com/
At least don't eat any carbs in the evening! They'll go right on your stomach, bacause you'll not have a chance to burn them.0 -
My BMR is 1856
TDEE is 3527
So -20% of TDEE leaves me with 2821 calories a day, does that seem too high? Should I just try and do more weights and intake more protein at my current 2160 cals and give it a few weeks?
Eat at 2821.
Give it two weeks and if you're not losing increase your deficit.
If your TDEE is 3527 and your only eating 2160 you're undereating and as a result will lose more lean body mass.0 -
And I just realized that my calorie intake is much more than yours... I'm more active now, under lunch (45min) and in the evenings, but still sitting infront of the computer all day at work..0
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I was like you, got rid of the carbs, even fruit! But I'm eating lots of greens, and only fullfat product like cream, fullfat (10%) fat youghurt or cream and so on. Now I'm AT LAST getting thin! And I feel great, have more energy than ever! I changed my life to LCHF (low carb high fat), and I'm NOT changing back! Try it! Here is a link if you wan't to know more about it!
http://www.dietdoctor.com/
At least don't eat any carbs in the evening! They'll go right on your stomach, bacause you'll not have a chance to burn them.
1. Carbs aren't the problem. It all breaks down to calories in vs. calories expended. I'm not saying that this doesn't work for you and many other as when people cut out carbohydrate dense food they do tend to feel 'more full'.
2. The theory of cutting out carbs before a certain time is a complete myth. Your body stores fat because of unused energy over a period of time. As long as you're eating at a deficit you will lose weight. As long as you're eating at a surplus you will gain it.0 -
Leave the calories where you have them set and give it 4 weeks. You were undereating at 1400 for sure.0
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Thanks for all the advice.....
I usually feel hungry at work and late evening, with my job if I cut out carbs I'd have no energy atall,I get very tired as it is, should I eat more of my calories during the day?
So to recap, keep my cals at 2160 and up my protein to hit target each day and lift more weight?0 -
Weights 3 times a week!!!! Try Stronglifts 5x5 program!!
Cardio just 1-2 times a week!
I like the look of this but is it really just squats/bench press and dumbbell rows 5x5? I was about to buy a bench for home so would this suit me in my garage?
Do it mon/weds/fri with cardio (my spinning bike)tues and thurs0 -
Weights 3 times a week!!!! Try Stronglifts 5x5 program!!
Cardio just 1-2 times a week!
I like the look of this but is it really just squats/bench press and dumbbell rows 5x5? I was about to buy a bench for home so would this suit me in my garage?
Do it mon/weds/fri with cardio (my spinning bike)tues and thurs
Not exactly - There are 2 alternating days.
Day One: Squats, Bench Press, Pendlay Row (little different then a dumbbell row)
Day Two: Squats, Overhead Press, Deadlift
Trust me - this gets hard FAST. I started very light because my deadlift form is TERRIBLE...but adding weight every lifting session makes this extremely challenging!0 -
Anyone got a link for the actual routine and how to do it etc?cheers0
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Anyone got a link for the actual routine and how to do it etc?cheers
http://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/
If you scroll down a bit, it goes through Workout A & B.
Personally, I know how to do the lifts, so I downloaded the app that tracks all my lifts, plus automatically updates the weights when you need to progress. It also has a built in rest timer, which is good for people like me who struggle at keeping track of time!0 -
Bodybuilding.com has guided routines that might interest you. You can take a short quiz over there regarding your goals, and it will suggest workout programs for you to follow. I recently started the Jamie Eason routine (to lose fat and build strength); it's very challenging. You can print out your routine for each day.0
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Are you taking any supplements? B.C,A.A.'s or glutimine?/0
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Thanks ill look that up.
No not taking any sups, should I?0 -
Just looked over the 5x5, is there any other routines that may suit my circumstances more?
I work out at home and don't go to the gym, I have a basic weight bench with 50kg of weights,barbell and dumbells I need a routine to build muscle using this set up in my garage, any suggestions?0 -
You have to keep going through this stall no matter what and you'll be rewarded if you keep going for at least 6 more weeks then revisit.
the trick is to keep going whether or not you are losing weight (if you are on a healthy program). Are you gaining strength? check that out instead.0 -
Ok quick update, I'm still around 162-164lbs and not losing, I'm lifting weights 3 times a week and a bit of cardio on other 2 days. I've upped my cals to 2160 and been there for the last 2-3 weeks and still on a plateau that I've been in since start of feb! I'm eating 162g of protein. Just can't get rid of my belly!!!! Is my TDEE correct as above for my activity level? If so am I still under eating and should I increase again or try a few more weeks? I'm so lost I just want to lose my belly and see some abs!
Please help!0 -
I'm no expert but I would do a little more cardio, even if its just 20 min a day 5x a week. And try more berries instead of bananas, I try to limit the amount of bananas I eat week. Try grapefruit once a day.0
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Surely eating at a deficit and doing more cardio will lose me lean mass? Can I ask why to cut out bananas?0
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My TDEE set at very active (scoobys workshop site 2nd highest activity level) is 2956? -20% = 2364 cals0
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1. Cut out the bread, pasta, and cereal. Carbs are fine, but refined carbs are what prevents fat loss. Try switching up to brown rice, oats, sweet potatoes, fruit, beans and lentils for you primary source of carbs.
2. High intensity interval training 2-3 times a week will get the fat off fast.
3. Increase protein consumption to about 1-2 grams per each pound of body weight. For instance, I weigh 132 pounds, so I aim for 132 grams of high quality protein a day, minimum. I just recently learned that not all protein powders are created equal. Make sure you are using a high quality protein supplement.
4. Whole milk is superior to skim when trying to lose body fat and add muscle.
5. Fat, especially saturated fats, are your friend. Try to keep your fats at 25-30% of overall calorie consumption. Avoid polyunsaturated fats (safflower, canola, peanut, and other vegetable oils) as these are emerging in the dietary science as being directly responsible for fat storage on the body.
6. Give yourself a "free day" once or twice a week to eat your favorite foods in whatever amounts you desire. Otherwise be strict with yourself and eat according to your plan.
7. Get plenty of rest. Eight + hours a night will allow your body to heal and recover from diet and exercise stress. Not enough sleep is associated with obesity and heart disease.
8. Weigh and measure all of your foods. This is the only way to know if you are logging amounts accurately.
9. Log everything, everyday.
10. Watch your sodium intake. Most people eat too much sodium, and this throws off the balance of other body systems. Sodium is an electrolyte and necessary for health, but too much can cause an electrolyte imbalance.0 -
Surely eating at a deficit and doing more cardio will lose me lean mass? Can I ask why to cut out bananas?
A couple of bananas a week aren't going to cause any problems. Bananas are very high on the glycemic index, probably one of the highest non-grain foods. High glycemic foods cause a spike and then drop in blood insulin levels which correlate to personal energy levels.
If you are feeling worn out and tired during the day, it is your insulin spikes and subsequent drops that could be causing this issue. Try switching up to lower glycemic fruits like apples, strawberries or blueberries instead of bananas for more even energy levels.0 -
Thanks for the reply......in response.....
1.i eat a loaf of wholemeal a week and occasional bowls of cereal, should I cut all this out?
2.i do HIIT on my exercise bike at home twice a week
3.i already take 162g protein each day mostly from chicken and eggs,milk and cheese!
4.isnt whole milk full of fat? I thought skimmed was best?
5.i thought sat fats were bad? I only use olive oil and butter!
6.i have a cheat day every sat! As I burn a lot of cals playing football that day.
7.i sleep for 8hrs usually 11pm-7am
8.i weigh my foods
9.i log every little thing except on cheat day
10.im usually under my sodium intake and I drink 2ltrs of water a day minimum.0
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