Thread: Anyone have any advice ? Really appreciated

Hey Folks.

I'm Joe, currently living in London. 6ft, 110kg and really starting to lose hope.

I've currently been dieting for 4 weeks, focusing on high protein meals at approx 1700 Calories a day, keeping sugar, carbs and fat to a minimum. I also currently am studying for exams and am not finding time to go to the gym. I'm starting to lose hope now... I'm endomorphic, roundish head and I really am finding it extremely hard to burn fat.

Could anyone please help me ? I'm willing to do anything at all, my target is too burn the fat and build some muscle at the same time, mainly Pectoral and Abdominal.

Any supplementary, dietary or home fitness advice (I can make it too the gym if I knew what I was doing but I just seem to go and do random things that arn't really doing anything..)

Thank you SO MUCH in advance if anyone gets the time to look at this.

Good advice here. I would like to further add, when you say high protein and keeping sugars, carbs and fats to a minimum, what are your macros? From the sound of it you are not taking in enough fat. On a low carb, ketogenic diet the goal is to switch your body away from burning glycogen (carbs) to fat. In otherwords you need to make your body proficient at using fat as a fuel instead of glycogen. Typically you do 6 low carb days, and than once a week do a carb up to replenish the glycogen.

To accomplish this a 65% fat, 25% protein and 10% diet is the standard. I recently started a 55% fat, 40% protein, 5% carb diet with good success. I started at 220 lbs, and only take in 1800-2000 kcals a day...and never feel hungry. Shoot for saturated fats under 15%, protein from fresh poultry, whole eggs, egg whites, lean meats, low fat cottage cheese, and fish sources, and the carbs from dark, green leafy vegetables like romaine, broccoli and raw spinach. Olive oil, mayo, italian dressing, avocados, etc are good sources of fat. High saturated fat foods like cheese, bacon, and sour cream are ok in moderation.

First thing you need to do is track your diet to see where exactly you are at. Fitday.com has an excellent, and free, online diet tracker. Hope this gets you started.