I need to lose body fat
- 10-27-2013, 09:44 AM
I need to lose body fat
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
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.
- 10-27-2013, 10:17 AM
Looks fine to me how much weight do you want to lose and how quickly? What is your maintenance calories and how far below them are you eating? You could add a few things to help like Dexaprine XR and TT33
- 10-27-2013, 10:29 AM
10-27-2013, 01:06 PM
Need more calories if u need 3000 and u eat 1800 you are going to lose tons of muscle... and def. Up ypur fats....
10-27-2013, 06:15 PM
10-27-2013, 11:21 PM
230 at 5'11 whats your BF% now? If still in HS your ATC could do it for free
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10-28-2013, 12:51 AM
If you're doing weight training and lifting heavy and keeping your protein up with a decent amount of carbs, you shouldn't lose *that* much muscle. Protein intake and keeping regular lifts is probably the most important part. Have you tried IF?
10-28-2013, 07:34 AM
10-28-2013, 07:48 AM
10-28-2013, 08:41 AM
10-28-2013, 08:51 AM
10-28-2013, 02:33 PM
That's nowhere near enough calories man, it leaves little room for adjustment, and trust me you'll need to adjust further down the track. I'd start at -500 calories. High protein, moderate carbs and fats. Personally I like a 40/30/30 p/c/f when dieting down.
10-29-2013, 07:52 AM
have you ever looked into DexaprineXR and TT-33? these would help you shed a few extra pounds for sure!
10-29-2013, 10:02 AM
10-29-2013, 12:26 PM
10-29-2013, 12:54 PM
if you drop cals too much or always keep diet low and the same your body will stalll and adjust. thats why you trick it, thats why carb cycling is great.
Good luck! :-D
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10-29-2013, 02:18 PM
Yea, definitely need more calories. I had great results with carb cycling. And it provided the flexibility to have some days where you can kinda go crazy, lol. Best bet is to work hard and stick with it!
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10-29-2013, 09:07 PM
10-30-2013, 12:05 AM
Who needs to read? DexaprineXR helps me learn by osmosis. . . .if I take Protean, then the information is sure to stick
10-31-2013, 08:20 AM
10-31-2013, 10:41 PM
10-31-2013, 11:11 PM
11-01-2013, 09:36 AM
I would start off by increasing your calories. Have you calculated your TDEE? That would be a good starting point. Most people after eating the calories they actually should be eating and having a cleaner diet will end up loosing body fat, especially with a good training program. So I personally would start there. Give that a couple weeks and see how you feel/look. Then as you hit sticking points where weight is not changing I would slowly decrease calories. Typically only would do this a few times as I like to keep my strength up. Then I would add in HIIT cardio as you reach another sticking point. By the time you are tired of this, then maybe would add in a thermo like Dexaprine XR if you want a good stim, works really great if you train in the morning.
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11-01-2013, 11:36 PM
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11-02-2013, 02:51 AM
11-07-2013, 05:32 AM
11-07-2013, 06:52 AM
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.
Offtopic: This one is using google translate or similar app.
11-13-2013, 09:42 AM
11-16-2013, 02:26 AM
11-16-2013, 02:32 AM
12-31-2013, 05:01 PM
as i see you have a great motivation. i think you should wokout 3 days per week. rest is important
02-20-2014, 10:42 AM
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.
02-27-2014, 01:31 AM
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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