Persistant body fat - thinking about liposuction

Page 1 of 2 12 Last
  1. New Member
    Hyperion's Avatar
    Stats
    5'10"  145 lbs.
    Join Date
    Apr 2009
    Age
    28
    Posts
    193
    Rep Power
    2588
    Level
    12
    Lv. Percent
    24.36%

    Persistant body fat - thinking about liposuction


    Hi guys, I'm new here and I could really use your advice.

    I'm 23, 5'10 and weigh 175 pounds. I had a body fat percentage calculation last week and got my results back today. 14,8%

    My problem is this:

    I was fat all through my teenage years, roughly 25 pounds at first, then as many as 55 between the ages of 17 and 19, when I decided to lose weight.

    I managed to drop about 35 pounds and have bulked up a bit since then. No matter what I do, I can't seem to naturally lose the excess fat around my lower abs, lower back and weist, and my bottocks.

    For the past 4 weeks I was on a low fat (less then 10g a day, with almost no saturated), low carb (less than 250g a day) and low sugar (less than 50g a day) diet.

    Add to this I was weight training as usual 4 days a week doing cardio, plus 2 more days of cardio-only. My cardio consisted of interchanging between days of 1 hour on the treadmill at 20% incline at 7km/ph and rowing for 30 mins at the hardest resistence.

    During those 4 weeks I lost less than a kg (less than 2 pounds), and since I started eating normally again, I put it back on.

    For the last 4 years since losing the first amount of weight, I have spent every spring and summer trying to reduce my body fat and the only time I managed to see any results, my strength decreased by nearly 40% in most exercises (especially bench press, bicep and tricep curls).

    Is there any real supplement out there than can help me get my body fat down to 10%? Or is liposuction my best option?

    My sister studied nutrition and dietetics and told me that many times, for people who were fat like me, the fat cells during your teenage years get fixed to the amount of fat and your body will refuse to feed of it when dieting, but instead will feed of the muscle tissue first, and only when that's nearly completely depleted, will it feed of the fat deposits.

    I've worked too hard and too long to build up the muscle I have, and now that I'm finally getting bigger, I refuse to have to lose it all in order to get ripped.

    Any help would be greatly appreciated.

  2. Elite Member
    MAxximal's Avatar
    Stats
    5'11"  235 lbs.
    Join Date
    Jan 2009
    Age
    37
    Posts
    6,901
    Rep Power
    122080
    Level
    55
    Lv. Percent
    25.08%
    Achievements Activity ProPosting ProPosting Authority

    Maybe the response of your metabolism is too slow; check with your doctor for a lab test and check thyroid,sugar etc... is this Ok try DCP/Lean Xtreme and don`t miss add your amino`s
  3. New Member
    Hyperion's Avatar
    Stats
    5'10"  145 lbs.
    Join Date
    Apr 2009
    Age
    28
    Posts
    193
    Rep Power
    2588
    Level
    12
    Lv. Percent
    24.36%

    I'm sorry, I don't know what DCP/Lean Xtreme is.

    The doctor that took my body fat test suggested to me that I NOT try to reduce my body fat. That sounds extremely weird if you ask me, since she herself said that 12% was a normal BF% for men anyway, so why shouldn't I try to get down to it?
    •   
       

  4. Banned
    0-hero's Avatar
    Join Date
    Jun 2005
    Age
    31
    Posts
    594
    Rep Power
    0
    Level
    19
    Lv. Percent
    43.28%

    GP's in the UK for the most part aint worth their salt.

    Ive been mis-diagnosed from pillar to post over the years, her telling you 12% BF was normal is pure BS, most guys are sitting in the late teens and higher.

    In short, if somethings not working, change it.

    Post up a full diet and routine and be honest about it bro, weekened eating etc.
  5. New Member
    Hyperion's Avatar
    Stats
    5'10"  145 lbs.
    Join Date
    Apr 2009
    Age
    28
    Posts
    193
    Rep Power
    2588
    Level
    12
    Lv. Percent
    24.36%

    Quote Originally Posted by 0-hero View Post
    her telling you 12% BF was normal is pure BS, most guys are sitting in the late teens and higher..
    What do you mean? That I should try or NOT try to reduce my BF%?

    Quote Originally Posted by 0-hero View Post
    Post up a full diet and routine and be honest about it bro, weekened eating etc.
    Ok. This was diet for the 4 weeks I was trying to lose fat.



    Breakfast: 6x22g of crisp rice and wheat cereal bars, containing a total of 90g of carbs, 25g of sugar, 3,6g of fat (1,2 saturated), and 450 calories in total.



    Then I would work out at the gym, usually taking between 1 and 2 hours.



    Within 20 mins of returning home I would eat:

    2 slices of low-fat turkey breast (no sauce, no side servings). This would contain approximately 50g of protein, 220 calories, and traces of fat and carbs.



    Soon after that I would eat 2 more crisp rice and wheat cereal bars.



    3 hours later, for my 3rd meal:



    A can of tuna fish mixed with 125g of naturally sweet corn. Total of 265 calories, 22g of carbs, 2 g of fat (0.5 saturated) and 25g of protein.



    Soon after, 2 more crisp rice and wheat cereal bars.



    3 hours later, 4th meal:

    exactly the same as before.



    Again, 2 more crisp rice and wheat cereal bars.



    3 hours after that, 5th meal:

    same turkey breast slices.



    Total:

    calories:
    900 from crisp rice and wheat cereal bars
    440 from turkey slices
    280 from tuna fish
    250 from corn
    Total Calories: 1,870

    fat:
    4g from corn
    7g from crisp rice and wheat cereal bars
    Total Fat: 11 grams, 3,4 saturated

    carbs:
    180 from crisp rice and wheat cereal bars.
    44 from corn
    Total carbs: 224

    protein:
    50g from tuna
    100 from turkey
    Total protein: 150grams

    I went off the diet about 4 days ago, and since then I have a veried diet which I don't stick to eating the same every day like I did for those 4 weeks.

    As you can see, I tried my best to space the meals out so as not to eat everything in the first 8 hours of being awake and then feeling starved for the remaining 8 before sleeping.

    Even after 4 weeks, I still felt hungry all during the day. At least now I can eat 3 times and actually feel full for a change.
  6. New Member
    lamboruns's Avatar
    Join Date
    Dec 2008
    Posts
    66
    Rep Power
    105
    Level
    7
    Lv. Percent
    66.83%

    I dont know what Crisp Rice and Cereal Bars are but they sound like a very High GI food.
    900 cals from a processed food source is a problem.

    Whats your cardio look like? I am a firm believer in running to lose fat...
  7. New Member
    lamboruns's Avatar
    Join Date
    Dec 2008
    Posts
    66
    Rep Power
    105
    Level
    7
    Lv. Percent
    66.83%

    I have also had success with not eating ANY type of processed food after 3pm.

    No flour, sugar, processed grains etc..only lean protien, veggies, and a little fruit.
    Everybody is different but its something to think about.
  8. Elite Member
    MAxximal's Avatar
    Stats
    5'11"  235 lbs.
    Join Date
    Jan 2009
    Age
    37
    Posts
    6,901
    Rep Power
    122080
    Level
    55
    Lv. Percent
    25.08%
    Achievements Activity ProPosting ProPosting Authority

    This is from another forum really i don`t remember now but maybe can help you to reach your goals!

    Good luck Bro!



    The Master Thread: Cutting
    ______________________________ __________
    Seems like too many threads being created for the same problems. Often titles will read "I'm fat! Help!" or "Help me with a diet". Well here I am going to try and set the record straight in brief layman's terms so new knuckleheads can get a grip on their nutrition when trying to cut some fat; without flooding the forums.

    First thing that every new cutter should know is that there are 5 essential parts to a good weight cutting plan. I will briefly go through each one and their components. I will add links to specifics so readers can learn more. Here are the five, and in my mind, they are also in the order of importance:

    1)Determinations- At the beginning of a new nutritional plan, just like a the beginning of a new training program, certain criteria and goals need to be established. If these things are not sought, your actions will likely be in vein or at least not productive as they could be. You will need to determine the following before starting your cut:

    •Body type
    • Mesomorph, Ectomorph, Endomorph Find your type
    • BMR, Body Fat, Caloric needs according to BMR and activity level
    You will need these things to be able to establish an accurate and productive nutritional plan.
    • BMR Calculator
    • Daily Caloric Needs Use your BMR with this. There are other methods out there, they vary but are usually similar.


    •Goals
    • Everyone needs goals, not only to create a measurable account of success but also for motivation
    • If you’re dieting correctly you SHOULD NOT be losing more than 1.5-2 pounds per week. Set your goals in accordance with this. If you are losing more than this, there is a decent chance you are losing muscle. Your mileage may vary, of course.


    2)The Diets- There is a seemingly infinite amount of diets out there; everywhere you look you will see a diet being advertised. Many of us are accustomed to hearing phrases like Atkins, Southbeach, Low-carb and Anabolic diet. Don’t be fooled, each of these diets and most others out there have their place, but if you’re a part of Anabolic Minds you probably have different goals then the majority population. Always pick a diet according to goals, NOT what is in or hip at the moment.
    •Basics:
    • When trying to cut, begin with determining how many calories you should be taking in by subtracting 500 from your daily caloric needs (needs that take activity level into account). After some time, you can adjust this number (500) according to your results. Again your mileage may vary.
    • If you do not eat enough calories, you WILL LOSE MUSCLE and you will gain all of your fat back much easier than if you took the slow road. Slow and steady wins the race, right?
    • Use Excel or another program to track your calories. I prefer excel.
    • Whichever diet you decide on, you should try to consume ATLEAST four meals a day. Six or more meals a day is optimal.
    • Do your best to distribute the big 3 as evenly as possible throughout these meals (protein, carbs, fats).
    • Use exact measurements. There is no way you’ll be able to account for your intake if you do not use precise measurements. You do not need to have a food scale, but it is helpful. Measuring cups/spoons are very important.
    • Cheating is cheating and comes with the same result as always. You cheat often enough and you will fail.
    • Dieting to cut is not easy and usually isn’t fun. While there are certain things you can do to help yourself along mentally, it’s going to be tough regardless unless you’re a meth head.
    •“Good/Clean” foods
    •Chicken, turkey, beef, pork, fish, pretty much all meat
    •Whole gain foods
    •Sweet potatoes
    •Almost all veggies
    •WATER!
    •Nuts, natural peanut butter
    •Salsa
    •Eggs, milk, cheese, yogurt
    •Most fruits
    •Types:
    Standard: This diet is considered the standard, well balanced diet utilized by most lifters. It consists of calories 40% protein, 40% carbohydrate and 20% fats. You will determine your calories from the info in section 1. It’s important to have a well balanced diet with as few processed and fake foods as possible. Don’t skimp on those vegetables.
    • These diets can be tailored to fit anyone’s preferences.
    • Most other diets aside from the following 2 diets fall into this category.

    The Anabolic Diet/CKD: This diet utilizes ketosis and the depletion of glycogen. It is a favorite of those cutting and has also been known to help those trying to bulk. This is my personal favorite as the food choice is great.
    • This diet features a plan that focuses on a carb intake as close to 0 as possible for generally 5-6 days in a row followed by a massive “carb up” which allows muscle to refill on glycogen.
    • I’m going to recommend this diet only to those who have a small to moderate amount of fat to lose. Additionally, if you aren’t mentally strong this one may be tough. Carb cravings suck.
    • Anabolic Diet

    TKD: This diet is similar to the CKD in that it utilizes ketosis and low carb intake to force the body to use fat for fuel instead of carbs. It differs, however in that it allows for more carb intake in and around workouts to allow for maximum performance. A little less difficult in my opinion, but still a difficult diet. Results may be slower than on CKD, but that is debated.
    • TKD
    • In my mind these are the two most user friendly “bodybuilding” cut diets in terms of results and sustaining muscle. There are others out there, but they are less common. Stick with these and you’ll be set.


    3) Training on a cut:
    • Cardio is NOT mandatory. If you are utilizing your diet properly, you will not need to change ANYTHING outside of your diet to achieve some level of results.
    • Training on a cut diet is for the most part similar to training on a bulk diet. While there are differences in reps/sets and weight according to specific diets and personal preference, many are able to maintain their same workout plan and achieve results. That being said, there are things you can do to improve and speed up your results.
    • There are varying opinions on this subject, use your personal preference and experience to judge how you should be lifting.
    • Many chose to increase reps to 12-15 or more while on cut diet.
    • Extra cardio and or high intensity interval training can be used to increase results by burning more calories and hence increasing caloric deficit. Keep in mind though that too much of a deficit cause catabolism or in other words, losing the wrong kind of weight.


    4) Supplementation:
    • Don’t read this and get all hot in the pants. Supplements are not needed to cut fat and for the most part, you will be wasting your money. Even if you chose to use the few supplements out there that do help, you will achieve NOTHING if the other steps in this process are not up to par.
    • There are several types of supplements that aid in fat loss. There are stimulants, appetite suppressants and supplements that actually act on fat. There are also supplements that help to lean someone out as a byproduct of their actual function.

    Popular Products/Combos
    • DCP/ Leviathan Reloaded
    • Ephedrine/Caffeine/Aspirin
    • Venom Hyperdrive
    • Hot-Rox
    • Transdermals- napalm, atomic meltdown etc.
    • CLA
    • Green Tea or Green Tea Caps
    • Recreate
    • Anabolic Pump
    • Lean Extreme
    • Shred Matrix
    • Yohimbe hcl
    • RPM
    • Adrenalean
    • Supplements are the LAST piece of the puzzle. LAST LAST LAST.


    5) Persistence and Determination:
    No one is going to lose the weight for you. No one is going to stick your diets out for you. No one is going to make you sweat in the gym but you. You live and die alone on this. For some people a support system, such as a dieting buddy, can help you along, but do not depend on anyone or anything (read:supplements) when striving for your goals. If you don’t stick to your well thought out, informed and strict plan, you WILL fail and remain the grotesque blob that you let yourself become after your ‘college’ or ‘high school football’ days that we hear about so often. Do not take shortcuts, there are none! If you fail, it’s your fault.


    DISCLAIMER: This is not very in depth, there is a lot more to learn beyond these basics. I myself am just scratching the surface as far as my personal knowledge. Others will chime in with other pertinent information. I have probably posted some incorrect or challenged ideas in this thread. Feel free to correct me. Let’s stop with the senseless “OMG I’m FAT, HELP” threads. FYI: There are probably typos in here; I don't care.


    Good Luck
  9. New Member
    drivehard's Avatar
    Stats
    5'9"  199 lbs.
    Join Date
    Dec 2006
    Age
    35
    Posts
    427
    Rep Power
    347
    Level
    16
    Lv. Percent
    90.61%

    Agree about the crisp rice and cereal bars...they don't sound good at all!!!!

    Replace it with rolled oats/protein shake, or other whole foods...focus on something lower on the GI scale.
  10. Banned
    0-hero's Avatar
    Join Date
    Jun 2005
    Age
    31
    Posts
    594
    Rep Power
    0
    Level
    19
    Lv. Percent
    43.28%

    [QUOTE=lamboruns;1919273]I dont know what Crisp Rice and Cereal Bars are but they sound like a very High GI food.
    900 cals from a processed food source is a problem.

    Whats your cardio look like? I am a firm believer in running to lose fat...[/QUOTE]

    Repped for this, but in a more generic sense, upping the cardio.

    Ill take a closer look in a few hours.
  11. Board Sponsor
    babywifey's Avatar
    Stats
    5'9"  170 lbs.
    Join Date
    Aug 2008
    Age
    24
    Posts
    2,487
    Rep Power
    20549
    Level
    35
    Lv. Percent
    67.59%
    Achievements Activity ProPosting Pro

    I'd suggest that you down your processed carb intake and up your fat and protein. For fat loss lower carbs may really help you out. And your body needs healthy fats to function properly.

    You may not have lost fat because of a far too low calorie intake. What is your maintenance calorie level? you should start with eating 300 calories below that. If you eat more than a 500 calorie deficit every day, you can really detriment your fat loss process and hormone levels as well. At 1800 calories you very well could have been doing this exact thing.
  12. Elite Member
    Zero V's Avatar
    Stats
    5'10"  163 lbs.
    Join Date
    May 2008
    Age
    27
    Posts
    6,286
    Rep Power
    7013
    Level
    52
    Lv. Percent
    27.22%
    Achievements Activity ProPosting ProPosting Authority

    If the crispies or wheat cereal bars are for breakfast, drop em. Get some oatmeal, after you make it add in as much protein powder as you can without over saturating it. GOOOD stuff mate.

    Its my breakfast, and I like to add a bannana on the side and some OJ, but with funds being so far negative I cant really do that so milk is all I get >.<
  13. Board Sponsor
    babywifey's Avatar
    Stats
    5'9"  170 lbs.
    Join Date
    Aug 2008
    Age
    24
    Posts
    2,487
    Rep Power
    20549
    Level
    35
    Lv. Percent
    67.59%
    Achievements Activity ProPosting Pro

    At 15% BF, it really seems unnecessary for you to have liposuction. If you diet and lift right you should be able to lose that fat. It won't happen overnight. It may take a lot of time, but I'm sure that it will work.
  14. New Member
    Hyperion's Avatar
    Stats
    5'10"  145 lbs.
    Join Date
    Apr 2009
    Age
    28
    Posts
    193
    Rep Power
    2588
    Level
    12
    Lv. Percent
    24.36%

    Thanks for the replies everyone.

    I will try the same diet again, only this time I will substitute the cereal bars with various fruits and take my protein/creatine supplement as well. Hopefully this will do it.

    I'll keep you posted.
  15. Professional Member
    pmiller383's Avatar
    Stats
    5'10"  235 lbs.
    Join Date
    Sep 2007
    Age
    28
    Posts
    4,005
    Rep Power
    2669
    Level
    43
    Lv. Percent
    75.23%
    Achievements Activity ProPosting Pro

    Eat More FATS!!!!
    Babewifey had it completely right, you need more fats for your body to function properly. Fats should make up at least 20% of your caloric intake for the day to support your natural hormone production as well as keep your joints healthy. By starving your body from dietary fat you are going to end up storing more of it to compensate. Also do not be afraid of saturated fats either, they are the building blocks of testosterone. You need to re-evaluate your diet and set up a more balanced nutrition plan. Figure out your ideal caloric intake and post it up here and we will help you make a diet. Just google BMR calculator and post the results from that. You may have to take a few different ones and find the average amoung them.
    Muscle Pharm Rep
  16. New Member
    UGHQTempus's Avatar
    Stats
    5'10"  285 lbs.
    Join Date
    Mar 2009
    Posts
    353
    Rep Power
    245
    Level
    15
    Lv. Percent
    31.54%

    pmiller is right. EFAs are the key to good health, good test and fat loss.

    I run upwards of 30g of EFAs per day.
  17. New Member
    Hyperion's Avatar
    Stats
    5'10"  145 lbs.
    Join Date
    Apr 2009
    Age
    28
    Posts
    193
    Rep Power
    2588
    Level
    12
    Lv. Percent
    24.36%

    Ok, my BMR is 1888 and according to Harris Benedict equation, I need 2,930 calories per day, but I'm guessing this to either grow or maintain my current weight.

    Should I perhaps include wholefoods like nuts in my diet for the fats? I read they have a high concentrate of fat.
  18. Board Sponsor
    babywifey's Avatar
    Stats
    5'9"  170 lbs.
    Join Date
    Aug 2008
    Age
    24
    Posts
    2,487
    Rep Power
    20549
    Level
    35
    Lv. Percent
    67.59%
    Achievements Activity ProPosting Pro

    Quote Originally Posted by Hyperion View Post
    Ok, my BMR is 1888 and according to Harris Benedict equation, I need 2,930 calories per day, but I'm guessing this to either grow or maintain my current weight.

    Should I perhaps include wholefoods like nuts in my diet for the fats? I read they have a high concentrate of fat.
    Yes, nuts, extra virgin olive oil, coconut, natural peanut butter are all well known delicious fats that are healthy for you. Add some more to your diet, eat more calories overall and you will be seeing fat loss results, my friend.
  19. New Member
    samadhismiles's Avatar
    Join Date
    Dec 2007
    Posts
    176
    Rep Power
    172
    Level
    11
    Lv. Percent
    51.45%

    how did you calculate your maintenance level so exactly? I hope you didn't use a chart or something cause they are worthless. your maintenance level depends on too many variables for an online chart or something out of a book to tell you what you are at.
  20. Elite Member
    suncloud's Avatar
    Stats
    5'9"  201 lbs.
    Join Date
    Jan 2008
    Age
    37
    Posts
    6,352
    Rep Power
    3261
    Level
    52
    Lv. Percent
    30.79%
    Achievements Activity ProPosting ProPosting Authority

    Quote Originally Posted by Hyperion View Post

    For the past 4 weeks I was on a low fat (less then 10g a day, with almost no saturated), low carb (less than 250g a day) and low sugar (less than 50g a day) diet.
    i think your problem lies in your high carb diet. if you kick your carbs down to 100g per day, and replace those calories with healthy monounsaturated fat you'll see a huge difference. your body transforms all carbs into sugar, the rate of this is also highly important - stick to wheats, brown rice, etc.
  21. New Member
    Hyperion's Avatar
    Stats
    5'10"  145 lbs.
    Join Date
    Apr 2009
    Age
    28
    Posts
    193
    Rep Power
    2588
    Level
    12
    Lv. Percent
    24.36%

    Quote Originally Posted by samadhismiles View Post
    how did you calculate your maintenance level so exactly? I hope you didn't use a chart or something cause they are worthless. your maintenance level depends on too many variables for an online chart or something out of a book to tell you what you are at.
    I used an online calculator and rounded up the figures.

    Also, would a supplement containing L-Carnitine help me?

    A guy at my gym suggested it to me. He used to wrestle in his teens, and a few weeks before competitions, he would use L-Carnitine during his workouts to reduce his body fat and lower his weight.

    I ask because right now there is like a 70% off sale at a store near me, and as it suggests that I take it for 6 continuous weeks (at 6 to 9 pills daily) I can actually get a pretty good deal for them (prise wise).

    Unfortunately, I can't post a link to them, but I can tell you they 're called PYRO-MX Leanburn by Sci-Mix, if anyone has the time to google them (it only takes a few seconds to find them) and report back on their use and effectiveness, I would really appreciate it.

    Again, thanks for all for the replies. I can't thank you enough guys. It's really cool how you all chip in and help each other out.
  22. Banned
    0-hero's Avatar
    Join Date
    Jun 2005
    Age
    31
    Posts
    594
    Rep Power
    0
    Level
    19
    Lv. Percent
    43.28%

    Jesus christ, i typed out a huge reply and the site had an error and didnt recover it.

    Here are the cliffs

    • The reason you are not losing weight is not because you arent taking a specific supplement
    • Im not a fan of said supplement due to lack of quality logs and studies
    • The reason you are not losing weight is your diet
    • Your diet consists of poor/terrible sources of protein, simple carbs and no healthy fats


    Firstly, i may be sounding a little harsh but this is the truth and the bottom line. We all hit a wall now and then, some try to go around, others try to go over, ive always found the best way is through it.

    I also commend you on actually seeking out whats wrong, taking onboard what we are telling you and looking to fix it. What i will say is, all of these answers are subjective, even if they are based on studies i have read or logs ive followed, they are still my subjective views of those sources of information. In other words if someone tells you something that doesnt sound right or you think differently, dont accept it because they are in better shape than you, have an earlier join date or use big words . Research it for yourself.
  23. Elite Member
    MAxximal's Avatar
    Stats
    5'11"  235 lbs.
    Join Date
    Jan 2009
    Age
    37
    Posts
    6,901
    Rep Power
    122080
    Level
    55
    Lv. Percent
    25.08%
    Achievements Activity ProPosting ProPosting Authority

    Quote Originally Posted by 0-hero View Post
    Jesus christ, i typed out a huge reply and the site had an error and didnt recover it.

    Here are the cliffs

    • The reason you are not losing weight is not because you arent taking a specific supplement
    • Im not a fan of said supplement due to lack of quality logs and studies
    • The reason you are not losing weight is your diet
    • Your diet consists of poor/terrible sources of protein, simple carbs and no healthy fats


    Firstly, i may be sounding a little harsh but this is the truth and the bottom line. We all hit a wall now and then, some try to go around, others try to go over, ive always found the best way is through it.

    I also commend you on actually seeking out whats wrong, taking onboard what we are telling you and looking to fix it. What i will say is, all of these answers are subjective, even if they are based on studies i have read or logs ive followed, they are still my subjective views of those sources of information. In other words if someone tells you something that doesnt sound right or you think differently, dont accept it because they are in better shape than you, have an earlier join date or use big words . Research it for yourself.
    AGREED
  24. New Member
    samadhismiles's Avatar
    Join Date
    Dec 2007
    Posts
    176
    Rep Power
    172
    Level
    11
    Lv. Percent
    51.45%

    bull**** you don't need supps to cut fat.

    you cut fat by going into a caloric deficit and maintaining a heavy workload in your lifting. The fat will go away. If its not and you're maintaining your BW, then you haven't found your caloric maintenance (and thus havent been able to calculate a deficit properly).

    The online calculators are bull**** they are worthless. Two guys the same shape and weight won't necessarily have the same maintenance.

    If you're serious about cutting then you need to find your own maintenance. This may require getting a scale and weighing food and being a little exact for awhile. After enough time you will know what type of portions to eat to dip slightly under maintenance.

    A big problem with a lot of people cutting fat is that they get into a headgame with themselves. They really want to lose a bunch of fat so they end up not eating enough and losing a bunch of muscle instead. So they always keep some fat but burn their muscle because they're in too far a deficit.
  25. NutraPlanet Rep
    MrBigPR's Avatar
    Stats
    5'10"  215 lbs.
    Join Date
    Feb 2009
    Posts
    7,619
    Rep Power
    5555
    Level
    56
    Lv. Percent
    87.51%
    Achievements Activity ProPosting ProPosting Authority

    First that is not a low carb diet.

    Those crisp bats are really hurting your diet, along with a lower calorie intake hurting your metabolism. Babywifey and Sunny have already eluded to this.

    You can cut tons of weight by a good diet and weight lifting with little to no cardio. Cardio sure does help, but it isnt needed. You can cut fat with the right intensity of weight training. You are at an ideal weight being 175 and 14% bf to lose bf and maintain weight. Remember muscles are heavier than fat so the scale lies. Go over your weight lifting regimen. Are you sweating after lifting? Do you feel like doing cardio?

    My sister lost over 80 lbs by just changing her diet, with little to NO cardio. My wife lost all her baby fat from pregnancy by lifting weights and doing carido everyday. My dad lost 40 lbs from diet change alone with NO cardio whatsoever. Everyone is different, but diet is the number 1 priority to losing weight and bf. Without that, its all a lost cause. There are bunch of foods around you can supplement and improve your diet without breaking the bank. Dont feed into the hype that eating healthy is expensive. Eggs are healthy for you, so is the yoke. I eat 3-5 whole egss a day and i myself are under 10% bf. Matter of fact the chol will help your testosterone levels. Look for whole grain bread, nuts, Natty PB, SF jelly, olive oil, vinegar, chicken, fish, cottage cheese. Throw in some protein shakes and you can make a nice clean diet around any number of calories you need with sufficient protein, carb and fat values.
  26. New Member
    Hyperion's Avatar
    Stats
    5'10"  145 lbs.
    Join Date
    Apr 2009
    Age
    28
    Posts
    193
    Rep Power
    2588
    Level
    12
    Lv. Percent
    24.36%

    Thanks everyone. I'm off to the super market to buy some of the stuff people mentioned.

    Tomorrow I will weigh myself and go on a diet like you guys suggested. I usually sweat during my lifting when I do my back and pecs. Everything else is just sweaty armpits.

    I also don't train my calfs and quads specifically as my cardio gives them a workout (20% incline walking and rowing).
  27. Board Supporter
    Kristopher's Avatar
    Stats
    5'11"  264 lbs.
    Join Date
    Feb 2004
    Age
    32
    Posts
    842
    Rep Power
    552
    Level
    23
    Lv. Percent
    27.47%

    Quote Originally Posted by Hyperion View Post

    I also don't train my calfs and quads specifically as my cardio gives them a workout (20% incline walking and rowing).
    Two exercises that burn mucho fat - Deadlift and Squat.
  28. New Member
    washingtonirvin's Avatar
    Join Date
    Oct 2006
    Posts
    62
    Rep Power
    0
    Level
    7
    Lv. Percent
    30.32%

    Hey Hyperion, it sounds like you have made some great progress, and you are on your way to getting shredded if you play your cards right.

    First, some good news ... your BMI and bodyfat % are both just fine. So now it is time to reframe things, shifting from a focus on weight to a focus on body composition. You may know that, but it it can't be said enough.

    So cutting is the order of the day. Moreover, since your excess "health" is in a few key areas, the focus should be on getting those toned.

    You've gotten a lot of great recommendations, and some advice on sifting through the tons of advice that has already been given. Some of the advice given has sounded really tough (6 consecutive days of carb deprivation, anyone?). If this has worked for whoever suggested it, more power to you, but I think that there are good results that can be had without enduring such deprivation.

    Not to sound cynical, but I think the best cutting program will provide the best bang for the buck (quid?) ... as in, the best results for a reasonable amount of effort. You've already gotten some solid advice in terms of cutting out bad carbs, as well as some more stringent/programmatic recommendations.

    I'd like to recommend a book that has been discussed in this forum, though probably not read as much as it should be. The book is
    The Ultimate Diet 2.0
    by Lyle McDonald
    previewable on Google Books: http://books.google.com/books?id=mJe6ymyZH7MC

    This book has the massive advantage of being informed by the best science on the subject, being specifically formulated for bodybuilders who are in decent shape ath the outset, and perhaps most important, containing recommendations that are geared to getting maximal results without imposing the kind of hardships that make compliance go bye bye.

    A key lesson of the book is that cutting, like any other important skill, is a discipline, and there is a learning process to get it right. The book lays out a of 6-8 week cutting plan, and the author makes clear that it takes several tries to get it just right. I like the program because instead of six days of deprivation, the caloric restriction is focused on two days per week. Moreover, there is the built in freedom to have desert or pizza on Friday and Saturday, the days that are most likely to tempt a cutter to stray. In short, the plan is designed to maximize compliance AND results, and it's highly flexible. The more you put into it the more you will get out of it.

    Worth checking out, at least...
  29. Banned
    0-hero's Avatar
    Join Date
    Jun 2005
    Age
    31
    Posts
    594
    Rep Power
    0
    Level
    19
    Lv. Percent
    43.28%

    Im a fan of lyles stuff and that diet is great, i agree that carb cycling and the like isnt required here.

    However i think until the bare bones are addressed in his diet and training theres no need to consider a specialist programme, fact is average joe looking to lose weight doesnt need them as often their diet and training are out of wack, as above.

    However im all for cutting the angles, especially when your diet and training is nailed.

    Alarm bells are ringing constantly here, your intensity in the gym sounds quite low.

    Case in point, ive seen plenty of logs where 300lb+ guys are running the v diet, 6 days no carb, living on protein shakes and flax, its over kill and your using up the advanced tools your going to need later when you hit bigger and bigger walls as you reach your goal.

    It sounds like im tearing this guy apart, but really ive been where he is and im trying to save him time. When i sat myself down, really looked at my diet and became 'aware' of my time spent in the gym the pieces of the puzzle were all too clear.

    My fat ass was not working hard enough.

    As for foods, heres a list ive seen posted many times and i used when i was starting out, its NOT comprehensive but a good starting point to base your diet around.


    ______________________________ ______________________________ _____________

    PROTEINS

    Boneless, Skinless Chicken Breast
    Tuna (water packed)
    Fish (salmon, seabass, halibut)
    Shrimp
    Extra Lean Ground Beef or Ground Round (92-96%)
    Venison
    Buffalo
    Ostrich
    Protein Powder
    Egg Whites or Whole Eggs
    Ribeye Steaks or Roast
    Top Round Steaks or Roast (aka Stew Meat, London Broil, Stir Fry)
    Top Sirloin (aka Sirloin Top Butt)
    Beef Tenderloin (aka Filet, Filet Mignon)
    Top Loin (NY Strip Steak)
    Flank Steak (Sir Fry, Fajita)
    Eye of Round (Cube Meat, Stew Meat, Bottom Round , 96% LeandGround Round)
    Ground turkey, Turkey Breast Slices or cutlets (fresh meat, not deli cuts)
    Soy Burgers
    Low-fat cottage cheese
    Nonfat Greek Yogurt

    SLOW BURNING/COMPLEX CARBS

    Oatmeal (Old Fashioned or Quick Oats)
    Sweet Potatoes (Yams)
    Beans (pinto, black, kidney)
    Oat Bran Cereal
    Rye Cereal
    Grape Nuts
    Brown Rice
    Farina (Cream of Wheat)
    Multigrain Hot Cereal
    Whole wheat or Spinach Pasta
    100% Stoneground Whole Wheat Bread
    Ezekiel Bread
    Hi-Lo Cereal

    FIBROUS CARBS

    Green Leafy Lettuce (Green Leaf, Red, Leaf, Romaine)
    Broccoli
    Asparagus
    String Beans
    Okra
    Spinach
    Bell Peppers
    Brussel Sprouts
    Cauliflower
    Cabbage
    Celery
    Cucumber
    Eggplant
    Green or Red Pepper
    Onions
    Pumpkin
    Garlic
    Tomatoes
    Zucchini

    FRUIT

    Apples
    Grapefruit
    Peaches
    Strawberries
    Blueberries
    Raspberries
    Lemons or Limes
    Pears

    HEALTHY FATS

    Natural Peanut Butter
    Olive Oil or Safflower Oil
    Nuts (peanuts, almonds)
    Flaxseed Oil
    Avocados
    Coconut Oil

    BEVARAGES

    Crystal Light
    Green Tea
    Other Tea (without sugar)
    Coffee (without sugar)

    CONDIMENTS

    Mayonnaise
    Reduced Sodium Soy Sauce
    Reduced Sodium Teriyaki Sauce
    Balsamic Vinegar
    Salsa
    Hot Peppers and Hot Sauce
    Chili powder
    Mrs. Dash
    Steak Sauce
    Sugar Free Maple Syrup
    Chili Paste
    Mustard
    Extracts (vanilla, almond, etc )
    Low Sodium beef or chicken broth
    Plain or reduced sodium tomatoes sauce, puree, paste)
    Stevia (natural sweetener)

    ______________________________ ______________________________ ______________
  30. Elite Member
    MAxximal's Avatar
    Stats
    5'11"  235 lbs.
    Join Date
    Jan 2009
    Age
    37
    Posts
    6,901
    Rep Power
    122080
    Level
    55
    Lv. Percent
    25.08%
    Achievements Activity ProPosting ProPosting Authority

    Quote Originally Posted by 0-hero View Post
    Im a fan of lyles stuff and that diet is great, i agree that carb cycling and the like isnt required here.

    However i think until the bare bones are addressed in his diet and training theres no need to consider a specialist programme, fact is average joe looking to lose weight doesnt need them as often their diet and training are out of wack, as above.

    However im all for cutting the angles, especially when your diet and training is nailed.

    Alarm bells are ringing constantly here, your intensity in the gym sounds quite low.

    Case in point, ive seen plenty of logs where 300lb+ guys are running the v diet, 6 days no carb, living on protein shakes and flax, its over kill and your using up the advanced tools your going to need later when you hit bigger and bigger walls as you reach your goal.

    It sounds like im tearing this guy apart, but really ive been where he is and im trying to save him time. When i sat myself down, really looked at my diet and became 'aware' of my time spent in the gym the pieces of the puzzle were all too clear.

    My fat ass was not working hard enough.

    As for foods, heres a list ive seen posted many times and i used when i was starting out, its NOT comprehensive but a good starting point to base your diet around.


    ______________________________ ______________________________ _____________

    PROTEINS

    Boneless, Skinless Chicken Breast
    Tuna (water packed)
    Fish (salmon, seabass, halibut)
    Shrimp
    Extra Lean Ground Beef or Ground Round (92-96%)
    Venison
    Buffalo
    Ostrich
    Protein Powder
    Egg Whites or Whole Eggs
    Ribeye Steaks or Roast
    Top Round Steaks or Roast (aka Stew Meat, London Broil, Stir Fry)
    Top Sirloin (aka Sirloin Top Butt)
    Beef Tenderloin (aka Filet, Filet Mignon)
    Top Loin (NY Strip Steak)
    Flank Steak (Sir Fry, Fajita)
    Eye of Round (Cube Meat, Stew Meat, Bottom Round , 96% LeandGround Round)
    Ground turkey, Turkey Breast Slices or cutlets (fresh meat, not deli cuts)
    Soy Burgers
    Low-fat cottage cheese
    Nonfat Greek Yogurt

    SLOW BURNING/COMPLEX CARBS

    Oatmeal (Old Fashioned or Quick Oats)
    Sweet Potatoes (Yams)
    Beans (pinto, black, kidney)
    Oat Bran Cereal
    Rye Cereal
    Grape Nuts
    Brown Rice
    Farina (Cream of Wheat)
    Multigrain Hot Cereal
    Whole wheat or Spinach Pasta
    100% Stoneground Whole Wheat Bread
    Ezekiel Bread
    Hi-Lo Cereal

    FIBROUS CARBS

    Green Leafy Lettuce (Green Leaf, Red, Leaf, Romaine)
    Broccoli
    Asparagus
    String Beans
    Okra
    Spinach
    Bell Peppers
    Brussel Sprouts
    Cauliflower
    Cabbage
    Celery
    Cucumber
    Eggplant
    Green or Red Pepper
    Onions
    Pumpkin
    Garlic
    Tomatoes
    Zucchini

    FRUIT

    Apples
    Grapefruit
    Peaches
    Strawberries
    Blueberries
    Raspberries
    Lemons or Limes
    Pears

    HEALTHY FATS

    Natural Peanut Butter
    Olive Oil or Safflower Oil
    Nuts (peanuts, almonds)
    Flaxseed Oil
    Avocados
    Coconut Oil

    BEVARAGES

    Crystal Light
    Green Tea
    Other Tea (without sugar)
    Coffee (without sugar)

    CONDIMENTS

    Mayonnaise
    Reduced Sodium Soy Sauce
    Reduced Sodium Teriyaki Sauce
    Balsamic Vinegar
    Salsa
    Hot Peppers and Hot Sauce
    Chili powder
    Mrs. Dash
    Steak Sauce
    Sugar Free Maple Syrup
    Chili Paste
    Mustard
    Extracts (vanilla, almond, etc )
    Low Sodium beef or chicken broth
    Plain or reduced sodium tomatoes sauce, puree, paste)
    Stevia (natural sweetener)

    ______________________________ ______________________________ ______________
    GREAT!!!!!
  31. Banned
    jakellpet's Avatar
    Stats
    6'2"  213 lbs.
    Join Date
    Feb 2008
    Age
    40
    Posts
    5,533
    Rep Power
    0
    Level
    50
    Lv. Percent
    1.42%
    Achievements Activity ProPosting ProPosting Authority

    People in the UK in general (I generalise) have a fkg shocking diet - it's no wonder the poor chap has hit a wall. Kudos for getting where he is.

    The only advice I can add is buy organics - it's not too much more expensive in the UK and readily available.

    . . also, vege juices post-workout - check out the link in my sig. - you don't need the supps.

    Good Luck!
  32. Banned
    0-hero's Avatar
    Join Date
    Jun 2005
    Age
    31
    Posts
    594
    Rep Power
    0
    Level
    19
    Lv. Percent
    43.28%

    ^^ Truth, im from the UK and totally agree, tried to rep but i have to spread it or something before i can.
  33. New Member
    Tone's Avatar
    Stats
    6'0"  221 lbs.
    Join Date
    Nov 2008
    Age
    31
    Posts
    458
    Rep Power
    302
    Level
    17
    Lv. Percent
    42.69%

    sorry this is probably coming on late but I had to post something on this topic... your cereal bars are horrible for you im guessing.... probably all refined carbs and converted straight into sugar... which we all know the body can only process 1tbsp of sugar at a time, the rest gets stored as.... FAT! If you want to lose weight you need to eat LEAN meat, lots of protein, you still need to eat fat, but the good fats, from fish peanut butter nuts etc. Your carbs should ALL come from fruits and vegetables, not grains and cereals.... RUN RUN RUN RUN and RUN some more, you'll lose that fat! Don't get liposuction
  34. Banned
    jakellpet's Avatar
    Stats
    6'2"  213 lbs.
    Join Date
    Feb 2008
    Age
    40
    Posts
    5,533
    Rep Power
    0
    Level
    50
    Lv. Percent
    1.42%
    Achievements Activity ProPosting ProPosting Authority

    ^^^carbs from oatmeal are desirable - esp. early in the day or pre WO. And I would moderate the fruit intake due to the fructose content.
  35. Banned
    0-hero's Avatar
    Join Date
    Jun 2005
    Age
    31
    Posts
    594
    Rep Power
    0
    Level
    19
    Lv. Percent
    43.28%

    Quote Originally Posted by Tone View Post
    Your carbs should ALL come from fruits and vegetables
    Got to take issue with this sorry mate, complex carbs can/do play a vital role in dieting for many people.

    Fruits is ok in moderation but be aware of the kcal content of what your taking in i.e. grapes are much more kcal dense than blueberries.
  36. New Member
    Tone's Avatar
    Stats
    6'0"  221 lbs.
    Join Date
    Nov 2008
    Age
    31
    Posts
    458
    Rep Power
    302
    Level
    17
    Lv. Percent
    42.69%

    Yeah, I agree with you in some cases... but not in this one...The guy is trying lose his stomach fat.... I was just pointing out simple rules to follow that will help him lose it... if he is eating oatmeal and getting all his sugar from cereal bars he isn't going to lose it,, IMPO
  37. Board Sponsor
    babywifey's Avatar
    Stats
    5'9"  170 lbs.
    Join Date
    Aug 2008
    Age
    24
    Posts
    2,487
    Rep Power
    20549
    Level
    35
    Lv. Percent
    67.59%
    Achievements Activity ProPosting Pro

    Quote Originally Posted by Tone View Post
    sorry this is probably coming on late but I had to post something on this topic... your cereal bars are horrible for you im guessing.... probably all refined carbs and converted straight into sugar... which we all know the body can only process 1tbsp of sugar at a time, the rest gets stored as.... FAT! If you want to lose weight you need to eat LEAN meat, lots of protein, you still need to eat fat, but the good fats, from fish peanut butter nuts etc. Your carbs should ALL come from fruits and vegetables, not grains and cereals.... RUN RUN RUN RUN and RUN some more, you'll lose that fat! Don't get liposuction

    Not true. I use at least 2 Tbs of Maltodextrin and 1 Tbs of Dextrose in my workout shake. I've lost 7% BF in the course of 8-9 months doing so, while also gaining muscle.
  38. Professional Member
    Chub's Avatar
    Stats
    5'11"  183 lbs.
    Join Date
    Jan 2008
    Age
    27
    Posts
    3,299
    Rep Power
    49682
    Level
    41
    Lv. Percent
    18.63%
    Achievements Activity ProPosting Pro

    Quote Originally Posted by jakellpet View Post
    People in the UK in general (I generalise) have a fkg shocking diet - it's no wonder the poor chap has hit a wall. Kudos for getting where he is.

    The only advice I can add is buy organics - it's not too much more expensive in the UK and readily available.

    . . also, vege juices post-workout - check out the link in my sig. - you don't need the supps.

    Good Luck!
    shocking indeed! and i'm the one who ppl take the piss out of for " eating too much" at work. Whos the fat **** though, not me!
    “We are what we repeatedly do. Therefore, excellence is not an act, but a habit.”
  39. New Member
    Tone's Avatar
    Stats
    6'0"  221 lbs.
    Join Date
    Nov 2008
    Age
    31
    Posts
    458
    Rep Power
    302
    Level
    17
    Lv. Percent
    42.69%

    Quote Originally Posted by babywifey View Post
    Not true. I use at least 2 Tbs of Maltodextrin and 1 Tbs of Dextrose in my workout shake. I've lost 7% BF in the course of 8-9 months doing so, while also gaining muscle.
    Yeah, Post workout it is a good idea to spike insulin levels because it supresses cortisol. And it burns up quickly...But you shouldn't be spiking your insulin with sugar more than a few times per day. Also Maltodextrina nd detrose are not sucrose which i was talking about..
  40. Banned
    0-hero's Avatar
    Join Date
    Jun 2005
    Age
    31
    Posts
    594
    Rep Power
    0
    Level
    19
    Lv. Percent
    43.28%

    Quote Originally Posted by Tone View Post
    Yeah, I agree with you in some cases... but not in this one...The guy is trying lose his stomach fat.... I was just pointing out simple rules to follow that will help him lose it... if he is eating oatmeal and getting all his sugar from cereal bars he isn't going to lose it,, IMPO
    Trying to lose his stomach fat? Impossible.

    Spot reduction is a myth as far as i am concerned, sure some topical solutions can reduce sub-q water sitting under the skin but this only gives the illusion of becomming leaner and typically will only show on an already moderately lean person.

    Im not disagreeing with the cereal bars, they are marketing as "healthy" alternatives to a cooked breakfast, and in contrast they are. But your body wont thank you for it when you burn through those simple bond carbs within an hour tops.

    Oatmeal is a complex carb and a slow burner, perfect for breakfast and/or any other time of day.

    I guess what im asking is, why advocate fruit (fructose) which only replenishes liver glycogen but not more complex bonds?
  

  
 

Similar Forum Threads

  1. persistant ache in arm
    By JoeyGoldcoast in forum Training Forum
    Replies: 0
    Last Post: 07-16-2010, 04:28 AM
  2. Replies: 0
    Last Post: 11-19-2006, 05:53 PM
  3. Couple Charged in Home Liposuction Death
    By Jayhawkk in forum News and Articles
    Replies: 22
    Last Post: 08-03-2006, 02:13 PM
  4. Liposuction in LA?
    By andros in forum General Chat
    Replies: 0
    Last Post: 05-03-2006, 08:15 PM
  5. Replies: 29
    Last Post: 04-10-2005, 05:44 PM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  
Log in
Log in