Helloitsdan Member

You dont need a 5 day routine to lose fat. 3 day is sufficient if you are lifting heavy. www.stronglifts.com Lift M/W/F Walk 10k steps a day. Done and done.

Or.... http://www.myfitnesspal.com/topics/show/912914-in-place-of-a-road-map-3-2013

Its not about how much you burn. Its about how good the routine is.

I predict....... Just eat about 2k a day and drink lots of water!

Amazing work! I'd like to point out that she eats regular carbs every day and appx 2k a day. Awesome!

Its most likely your routine. Resistance training is a must and if you arent pushing for new PRs every week then you probably arent working hard enough. If you just do cardio then youve probably adjusted to the routine and you wont challenge your body to adapt. Lift heavy and see the results. The fat will come down.

^this

As long as you are setting new PRs in the gym every week then youll lose the fat. Just eat slightly below TDEE, appx 10-15%, and lift in a heavy compound routine. Following a simple routine like Strong Lifts 5x5 will yield the results you need for at least the first year. If you arent squatting 200lbs in 12-14 weeks then…

Take the next month and slowly adjust up to the 1800 number. Try to maintain weight at that. Then cut down.

Yes. Another way of doing this to see how low you can go is to calculate Lean Mass. Get 1g protein per pound of lean mass. Protein = 4cal per gram. Get .45-.70g fat per pound of Lean Mass. Fat = 9cal per gram. Then fill the rest with whole carbs. So for me at 120pounds LBM i'll need 120g protein 480cals i'll need 54-84 fat…

Tim, Go to the body media website and look at your months burn. Divide that number by 30 to get your average tdee. Cut 20%.

I'm proud to say that both ate still with me after 2 years of adjustments and are now seeing fat loss.

It gives current TDEE.

Redone to clear up Bandwidth issues on Photobucket. ;D

At 5'9" you could lose a pound per week at appx 1600-2200 depending on activity. I think you are missing the point on what weight loss and fat loss is. And aside from metabolic disease, everyone is the same. http://www.bodyrecomposition.com/fat-loss/you-are-not-different.html

Thrift Shop!

Nutrient dense fibrous vegetables that carry close to no calories. Asparagus Brussel Sprouts Cabbage Cauliflower Cucumber Eggplant Lettuce Mushroom Okra Onion Peppers Radish Snow Peas Spinach Tomato Zucchini

NP. Your body fat will take care of any missed basal needs but 2k will get you in the zone for macros. Just be sure you are lifting! Add jfrankic, marypatmccue, daisy_cutter_ and saunz5. Those girls will lead the way for you.

What if shes missing her major macros like protein and fats? I wouldnt take this advice.

Eat 2k a day till 25% body fat. Lift 3x a week. Walk everywhere or get 10k steps a day. Take fish oil, creatine, multivitamin and a probiotic. Eat all your protein! Dont drink it! Load up on free veggies! Eat essential fats! ;D

Multivitamin Fish oil Probiotics

Sooooooo....eat?

Sounds high. Whats your info? Age Height Weight Body Fat% Occupation Workout routine?

If you have questions as to why, simply ask. The number given offers plenty of room to get base macronutrients to fuel your day. You are morbidly obese. Your fat stores will fill any basal needs beyond the 1600. When you plateau for more than a month, evaluate your numbers again and take a diet break. 1600 is ample amount…

Dav is correct. You could also gain quality LBM if fat is at a set point. This is the hardest part though and i'm right there with ya.

People have been known to simply "shrink" Body fat stays the same while weight drops. Skinny-fat No thanx!

http://www.youtube.com/watch?v=QHHzie6XRGk&sns=em This is a 20+ min video from Lane Norton about metabolic damage. He does talk about contest prep but it applies to everyone. Listen to what he is saying because some people who are living with a suppressed metabolism from under eating can slowly come out of that hole and…

All apologies to anyone who takes offense to my passionate soapbox speeches. It's not a matter of whos right or whos wrong. My point is and always will be "why give yourself the absolute minimum when you dont have too?" Thats all. I've had women join the group and gain several pounds before the effects reverse and the…