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Weight loss advice

Bradruz

New member
Hi all,

Looking for some advice. I've been following leangains IF since Nov 14 and I've seen a slight change. I use the gym scales machine which does your body fat also, started at 22% and now says 19% and roughly the same weight.

I have been on a cut so high carb 3 days a week lifting and the rest high fat.

I think I have a better shape now but to be honest I'm a bit disappointed with the progress.

I'm 41, 192cm and 90kg (198lbs)

Holiday in 15 weeks so goal is to lose more belly fat if possible( I was was fat 5 years ago at 225lbs so have a phobia about being overweight)

Still feel skinny fat, can't seem to put any muscle on and due to the old fat I think I've may have been stuck in a constant calorie surplus so kind of getting no where.

Should I drop cals more/trying IIFYM or try maintenance?

Thanks
 
How many calories a day are you eating?
 
refeed's are really beneficially when cutting. ecspecially if you're feeling down and weak.
 
2975 on lifting and 1890 on non lifting. What is a refeed exactly, eat anything?

The high cal days feels like a refeed, a lot of carbs.
 
Bradruz said:
2975 on lifting and 1890 on non lifting. What is a refeed exactly, eat anything? The high cal days feels like a refeed, a lot of carbs.
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That is a huge calorie jump, lifting does not burn up the difference there.

I would drop to maybe 1900-2000 daily, with 2500 as a refeed day after your most intense workout (legs or back)

That will get your weight loss rolling again
 
Driven2lift said:
That is a huge calorie jump, lifting does not burn up the difference there.

I would drop to maybe 1900-2000 daily, with 2500 as a refeed day after your most intense workout (legs or back)

That will get your weight loss rolling again
Click to expand...

I believe this is right on !
 
Bradruz said:
Thanks for the advice, appreciate it. Refeed once a week?
Click to expand...

That is my usual advice, or if this drop in calories hits too hard refeed twice

Depending on your number if days lifting this is probably 2500-4500 fewer weekly calories. Give it an honest attempt and you will drop weight
 
^^^Good advice. I would only add don't try to drop weight too quickly because it will likely result in some muscle loss.
 
I'm currently cutting at 1700-1750 daily with a re-feed once a week at 1900-2000 (starting weight ~152lbs).
On my re-feed days I'm taking in ~150g carbs and fluctuatibg between 50-100g on other days as required. Thoughts on this approach?
 
GNO said:
I'm currently cutting at 1700-1750 daily with a re-feed once a week at 1900-2000 (starting weight ~152lbs).
On my re-feed days I'm taking in ~150g carbs and fluctuatibg between 50-100g on other days as required. Thoughts on this approach?
Click to expand...

Protein should be .8-1g/lb of your bodyweight, and the rest of your cals should come from carbs. I would get fish oil in there as well, but other fats should be trace from other food sources.
 
AntM1564 said:
Protein should be .8-1g/lb of your bodyweight, and the rest of your cals should come from carbs. I would get fish oil in there as well, but other fats should be trace from other food sources.
Click to expand...

I'm pretty much doing that although I'm taking in closer to .8-1.2g/lb
I'm avoiding fish oil right now because I'm on ARA, but typically take krill oil.
 
I've dropped weight quickly before by eating too low carbs and got too skinny and strength drops. I'll start with 2200 for a couple of weeks and drop slowly.

At what BF would you recommend a slow bulk, after I've lost some %
 
Bradruz said:
I've dropped weight quickly before by eating too low carbs and got too skinny and strength drops. I'll start with 2200 for a couple of weeks and drop slowly.

At what BF would you recommend a slow bulk, after I've lost some %
Click to expand...

Everyone will slow bulk at a different body fat percentage. It is all personal preference. I would probably get down to 9-11% and go from there. But like I said, everyone is different depending on their own set of goals.
 
Update since taking the advice from this thread

I dropped the IF and set my cals to 2080 using IIFYM approx 20% cut

I'm now at 87.8kg from 90kg March 10th

The scales say my BF is 19-20% BF...

Looking better shape wise and also some increases in my lifts slightly.

Using Viron, x gels, HV and Ergonine and a 2 week ECA run. I have just started on my free Forskolin95.

Have a bottle OG Anabeta which I might try after the x gels.

6 weeks until my holiday so looking to keep losing.

The last 10 days I have dropped my carbs to 150g and upped my protein to 210g - had a re-feed weekend April 3-6th due to birthday and Easter. Generally have a re-feed once a week.

Wondering if to drop more carbs?
 
If you wanna be more aggressive you can. I'd stay above 100 c as any less tends to have lots of negative effects on the body. Remember the more aggressive you cut the more often refeeds need to be but at your bf even every 2 week refeeds are enough physiologically but mentally the once a week might be the best option if it helps adherance. If its not needed you could just drop to bi weekly and that would speed up the fat loss a bit.

What's your defecit?
 
500 a day.

I'm 192cm and 87.7

Looking skinny now though but I guess to drop the BF it's going to happen.

Will try and get caliber tested as i can't seem to get lower than 19% on the scales, hoping I would be lower than that by now.

I lift fasted on the morning and then walk to work for 20mins after a pwo shake.
 
those tanita machines are a load of crap... use a mirror and your scale instead.. and just to be sure,you are on a CKD diet?
 
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.
 
just simply do exercise that's how simple it is
 
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