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Effective weight loss?

jygsaw

New member
Hey all. Love reading these forums, first and foremost.

I'm 32, 178lbs, 5'11". Started doing Stronglifts 5x5 about a month ago and am enjoying my progress in it so far. Super newbie in the gym/compound movements, but trying to stay focused. At this current time, I'm trying to figure out what would be the best path to weight loss for me. Like many, attempting to cut stubborn fat mainly from my lower body. I think I'm around 25% body fat (after comparing myself to other photos out there.) I probably messed up my metabolism. About 5 years ago I weight around 245lbs. I P90Xed/Insanity-ed like a madman from about 2010-2013 and afterwards joined a good ol' Planet Fitness up until early this year (when I finally quit and joined a local old school gym in my city, which I wish I had done a long time ago.) I was also yo-yo-ing between either severe caloric deficits or surplus' (I have no clue why I was making such boneheaded moves, though I chalk it up to general confusion.)

So that brings me to the present day. I feel like I'm properly exercising now, but I'm just wondering what the best approach for effective weight loss would be for me. At this point, I would like to lean out but also gain (or at least maintain) strength as I go along. Photo attached is from 2 years ago, but I pretty much look the same/similar.

Hope this wasn't too long and drawn out. Apologies for having to read about my extremely newbie moves.Any advice would be appreciated. Thank you all so much in advance!
 

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Figure you your TDEE

Eat under it by 200-500 calories

Keep protein intake high and keep lifting

Adjust calories as weight loss slows down


Pretty much the whole picture there
 
Driven2lift said:
Figure you your TDEE

Eat under it by 200-500 calories

Keep protein intake high and keep lifting

Adjust calories as weight loss slows down


Pretty much the whole picture there
Click to expand...

It probably goes without saying, so forgive me for my ignorance, but should my calories be the same everyday, be it a lifting day or rest day?
 
At the end of the week it won't matter how you divided up your calories as long as you consistently ate under your TDEE.

If you prefer it that way go for it.

However people tend to overestimate the #calories burned by a workout. Apps like myfitnesspal are extremely bad for this. I could be eating 4k while cutting if I believed it

An hour workout is 1/24 or about 4% of your entire day.
Diet is what loses weight.
 
Agreed, I generally don't use those apps to even make an attempt to estimate possible calorie burn from exercise. Thank you again!
 
jygsaw said:
It probably goes without saying, so forgive me for my ignorance, but should my calories be the same everyday, be it a lifting day or rest day?
Click to expand...

Whatever is easiest for you to adhere to.

There is no need to yo-yo calories at your body fat.
 
Akagami said:
Whatever is easiest for you to adhere to. There is no need to yo-yo calories at your body fat.
Click to expand...

Yes!

Consistency is key! Scrawny to brawny promotes an idea that if you aren't 10/10 positive you can complete a goal for the next week, you'll fail. At some point your motivation will run out. Make small goals you are POSITIVE you can stick to - 10/10, and then make em harder each week as you can.
:)
 
Yea staying consistent with your diet and training is the hardest then once you lock those in your good to go. You could maybe throw in a fat burner if you wanted to from strong supplement shop.
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Congrats going from 245 to 178 - helluva an accomplishment. If you lost all that you may be ahead of me here but here is my 2 cents:
Weight management should be diet driven. HIIT is great for wt loss but without proper diet you are paddling upstream.
I would go ketogenic (atkins) , or at very least low carb. Study the science behind it. If you have not read Gary Taubes "Why we Get Fat" get it and read it ASAP. Also Michael Eades "Protein Power" is also good. A great site is Marks Daily Apple for knowledge, inspiration and science behind low carb.
Next I would incorporate fasting - intermittent or alternate day. Google Leangains. The site is a little goofy, but good.
For workouts, I would combine cardio and weight training. Something that you can do every day without burning out.
 
How are you making out jygsaw?
 
Hey all! Sorry for the lack of response! I want to thank you all for your tips/advice!

So far so good! Currently eating at about -200 of my TDEE. Still at 178, so going to drop another 100 calories next week. I realize this will be a slow process, so I'm being very patient. Lifts are progressing, adding 5lbs of weight on my lifts each workout. A month or two from now, I'll try to update with a new photo.

So far, feeling confident!
 
OK. If your current regime stalls, try some of the things I mentioned above. I hate calorie counting. Paleo/low carb is great in that regard. Throw in intermittent fasting here and there and it might be the ticket. Keep us posted. Good job so far.
 
When you are losing weight, you should exercise and diet together.
If you exercise without dieting, you will get bigger appetite, which
will lead to increase of weight, or muscle grow
underneath the fat layer, and make you bulkier. If you diet without
exercising, you will become flabby and will have excess skin. For
diet, go wheat free. No pasta, pizza, bread and so on. And no food
after 7 p.m. People achieve marvellous results with it. Depending on
your initial weight, you can drop upwards from 20 pounds a month. If
you don't eat wheat then you don't eat all those sticky, fatty goey
cakes, you don't eat junk food, and you don't eat biscuits. But your
diet is still balanced. It costs nothing, and you do not have to
calculate points or to buy special meals or plans. For exercising,
start with walking, and then switch to running/jogging. Running is the
most efficient and calorie-burn exercise ever. If you are overweight a
lot, walk first or you may have health complications (heart attack,
disjointed bones and so on). Weight lifting is a good means to target
your problem areas for men and women. It's not necessarily to become a
bodybuilder or even join a gym - a couple of dumbbells will help you
to target your problem areas (stomach, butt, legs, arms, chest).
 
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