CasperNaegle Member

Lean beef is the best source of both protein and iron, however you can get both from various other sources.

+1 my guess would be you need to track your food closer and weigh everything.

My fiancé and I are in Bartlesville, love lifting and tracking our food. Have been on an amazing journey together.

It honestly has very little to do with what you eat and has everything to do with how many calories you eat. Get yourself into a calorie deficit. Get a food scale and measure and weigh everything.

Hey so the biggest thing you can do is in the kitchen not the gym. While I love working out and am a gym rat of sorts, getting started you need to get a food scale, measure and weigh everything you eat. Figure out what your total daily calorie burn is and then get in a deficit. somewhere 10-20% probably. I wouldn't go…

Eat lots of meats, pretty much all lean meats, but meats of all kinds. Split my protein and carbs and then low fat.

Seems to me anyone working out is building their body. People just have different end goals and are in different stages of getting there. Most people at the gyms I have worked out at are very friendly and helpful.

I started a little over a year ago and I have dropped about 50 pounds of fat and added 10 pounds of muscle over 30% body fat down to about 15-16%. It's been a great journey and I have learned a lot, oh I'm 48. You can do it!

We make pizza's at home all the time. You can find great flat breads, no fat cheeses, low fat meats, veggies and have a really great meal that fits in your macros.

Nope an Atheist, but gym junkie and very active with fitness and diet efforts.

anything that fits in your calories and macros. There are so many amazing foods out there, you don't need to punish yourself.

seriously unless you have some medical issue it is the only thing. The rest is just gimmicks. The whole goal of any plan regardless of what they say is to reduce your caloric intake. That is the only way the body loses fat. You need to weigh and measure everything you eat, don't forget condiments. Those can add up to be a…

I'm not usually sore for a day or two and not always. I wouldn't associate sore with benefit.

Absolutely the best way to do it!

why 20% deficit he doesn't want to lose weight? And 20% is for those who have a significant amount to lose.. deficit because you have to be in one to lose fat which is the only way he will get his abs to show, lower body fat. I guess I don't see 20% as huge, but he could adjust to whatever fit his lifestyle and plan.

This is all done in the kitchen. To lose body fat you have to keep your body in a calorie deficit. Given that you lift already you not likely to gain any muscle as you do this. When you are in a deficit your body will take muscle and fat, it's just how it's done. What you can do to minimize this is eat lots of protein. I…

Welcome to the group... you can lean out and be fit at any age!!

Absolutely focus on the food and not the exercise. You need to get a scale and weigh and track everything you eat. Exercise is great and you can build some muscle, but losing weight is done with the proper diet. I too sit at a computer all day every day. My diary is open and you are obviously welcome to see what I eat and…

One I like it black, but try Splenda or truvia, they also have drops you can put in. We use Fairlife milk which is protein heavy, just measure and figure it in your calories.

Man that is a lot of food!

I'm 5'8" 193lbs about 16-17% body fat. I'm getting about 1900 a day for cutting(about a 20% deficit), 40% protein, 40% carbs, 20% fat. I lift heavy 5 days a week for about an hour at a time. It's hard to completely judge what you need based off others without knowing exactly what shape they are in and where they are at in…

You are going to do more to lose weight with your diet than anything. The exercise isn't going to really help you there. What I would do is be sure and get lots of protein and lift heavy so you maintain your muscle mass as much as possible while you are losing weight.

We just took our first week off in 6 months.

Haha.. yes changing your macros isn't the answer especially given we don't know what you eat now. I am a big fan of high protein diets, but the answer to your question is to keep yourself in a calorie deficit and they will come through. You have to bring your body fat level down.

You can go into my profile and then view diary. I don't limit myself on any foods, I just work to meet my macros and by that my calories. I'll add you as a friend as well.

I disagree with the posts about dropping protein considerably. While I do think your count is high I would do about 1.2 grams per pound while cutting and lifting. Your carbs do seem very low. To answer your specific question calories are what will drop fat from your body. If you are not losing over a several week period…

I try to get about 5-6 grams a day of it in my protein shakes. It definitely seems to improve my recovery time.

It's all calories... You have to weigh and track all your food, EVERYTHING! Condiments can add up to tons of calories. Don't quite specific foods, they don't matter. Get plenty of protein! If you really track your food and keep your calories in check you will lose!

So we are close in age. I have lost about 50 lbs of fat and added 10 pounds of muscle in the last year. You have to get your body in a calorie deficit to lose weight that's really all you have to do. I track my macros (protein, carbs, fats) and eat a lot of protein, even amounts of carbs, and fairly low fat. Lift weights 5…

Absolutely no way to just attack belly fat. You have to keep your self in a calorie deficit and over time it will go. It can and usually is the last to go.