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Weight Loss (Fat loss)

JG93

JG93

Active member
So I am trying to lose BF. i am on a cut which i believe should work for me.

I workout in the gym roughly 3-4 days a week for about an hour, and i dont do much cardio i hate it..
other then my gym time, i am pretty sedentary.


Meals:

Ingesting roughly 130oz of water a day.

Morning: 7am-10am
Protein Shake- cal 530
"Chocolate Peanut butter banana"
with skim or 2%


lunch-12pm-3pm
chicken sandwich
with amenities- 500 cal

dinner-5pm-7pm Chicken breast with lemon pepper
cal- 190-250
depending on sides

Protein shake after workout with water in lou of milk.
12 cal.

I try to only ingest a daily 1600 calories.

im 5'10
190 lbs
15% BF

What do i need to do different? am i eating enough?
i dont know how to calculate macros or anything, im trying to do this correctly.
 
i walked for 4 minutes today, does that count? i hate it with a passion!

but i am serious about this so im in for whatever i gotta do.
 
JG93 said:
How do I find a calculator for them?
Click to expand...

Google is your friend.

And your number one goal should be to fix that "aside from gym time, I am pretty sedentary" part of your life.
You might be a beast in the gym, but if you sit on your a$s the other 23 hrs of the day, you aren't going to lose the fat you want.
 
scherbs said:
Google is your friend.

And your number one goal should be to fix that "aside from gym time, I am pretty sedentary" part of your life.
You might be a beast in the gym, but if you sit on your a$s the other 23 hrs of the day, you aren't going to lose the fat you want.
Click to expand...
understandable, I mean... i dont just sit in the office or on the couch ALL day, I have 3 kids, so i spend most of my time with them, work, and gym.
I consider that sedentary.
 
JG93 said:
understandable, I mean... i dont just sit in the office or on the couch ALL day, I have 3 kids, so i spend most of my time with them, work, and gym.
I consider that sedentary.
Click to expand...

I good game of tag with kids is always great cardio seems how they never get tired lol
 
Meal replacement shakes (less calories and more filling)
Drink 8 cups of water a day
take time to drink water WHILE eating your meals, this fills you up faster
Drink green tea to boost your metabolism (like 2 cups a day)
keep an exercise and calorie intake booklet (this may keep you motivated)
Make yummy dishes with vegetables! Green is Good.

Example:
Broccoli, tomato, onion: saute these like a stir fry till their brownish (use olive oil)
make a big bowl of it and it will fill you up! add hot sauce to boost your metabolism and clean out your system
eat lots of fish! lots of protein and little fat

hope this helped.
 
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