I need to lose body fat

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  1. Quote Originally Posted by cheapweight View Post
    I suggest you use it healthy weight loss, healthy weight loss is not difficult, in one sentence, exercise plus diet, it must pay attention to diet: balanced nutrition, but also strictly control the intake of calories, this is my personal experience, I before eating hormone, a lot of fat, sick after a good man like bread made up of the same, but, after nearly two years to lose weight, I've been close to ordinary people slightly!
    Hmmm I'm confused lol. The last half of that statement makes zero sense lol.


  2. I think you should follow a good diet plan. Get your macros right: 40% protein/40% carb/20% fat is pretty common. Check the scale on a weekly basis, in the morning before eating/drinking.
    If you are losing weight and strength is increasing/stalling -> you are loosing fat and gaining/keeping muscle -> stick to current calorie intake.
    If you are losing weight and strenght -> you are loosing both fat and muscle -> add extra calories.
    If you are not losing weight and strenght is increasing -> you are losing fat and gaining muscle - body recomposition.
    If you are gaining weight and not strenght -> you are gaining fat -> lower the calories.

    Make sure you are getting most of your carbs post workout as they will speed recovery and mostly restore the glicogen stores.

    Keep doing this until you reach your bodyfat goal. Make sure you get enough sleep.
    You could also try intermittent fasting: lean gains protocol as it is easier.

    Quote Originally Posted by cheapweight View Post
    I suggest you use it healthy weight loss, healthy weight loss is not difficult, in one sentence, exercise plus diet, it must pay attention to diet: balanced nutrition, but also strictly control the intake of calories, this is my personal experience, I before eating hormone, a lot of fat, sick after a good man like bread made ​​up of the same, but, after nearly two years to lose weight, I've been close to ordinary people slightly!


    Offtopic: This one is using google translate or similar app.
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  3. Quote Originally Posted by rickydiaz6868 View Post
    Hey guys im trying to lose fat, I tired posting this last night but I dont think it worked. I made a diet that I think will help me lose fat and gain or maintain my same muscle. Here is the diet:

    Meal one- 1 scoop Serious mass (taking this for calories and because I dont like eating in the morning)
    Snack- 3-4 ounce turkey fish oil pill
    Meal two- chicken, 3/4 brown rice and 1 cup broccoli
    Snack- tuna
    Post workout- 2 scoops whey
    Meal three- chicken, 2 cups spinach, 4 egg whites
    pre bed- 1 scoop casein

    1769calories, 213.1protein, 201.2carbs, 18 fat

    Im 17 5'11 and weigh 230

    I workout six times a week with sunday as my off day. I do cardio and weight training. Bench- 250 Squat- 350 Deadlift- 365

    If you have any comments or wanna add anything of just tell me it sucks then go right ahead.
    I think you are doing the right thing but working out*with consistency*is important for achieving fitness results. Creating a workout plan*will help you to achieve greater consistency.

  4. Stop eating junk food and drink plenty of water. This is how I reduced my body fat.

  5. Quote Originally Posted by emilymartin View Post
    Stop eating junk food and drink plenty of water. This is how I reduced my body fat.
    There's a bit more to it than that, you can still eat too much of the good stuff. It's really not thy difficult, carb cycling, keto diets, intermittent fasting etc etc all work, they just require consistency.
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  6. hello rickydiaz6868

    as i see you have a great motivation. i think you should wokout 3 days per week. rest is important

  7. Try multiplying your fat mass by 31 and that should give you a decent target max deficit to ballpark without losing muscle - and of course, high protein and maintaining your lifts.

  8. For losing body fat it is important to do exercise everyday. Cardio exercise is good. Coffee is also very effective for fat burning. It is good to stop eating junk and fast food for fat burning.
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