Thread: Losing bodyfat faster

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workout routine?????


40-50g of fat a day is ok for a 120lb Female

losing bf isn't a product of how much essential fat your consuming. you have to look at your diet as a whole as well as your training.

although it might sound paradoxical, consuming very low quantities of fat will actually prevent fat loss

Originally Posted by garethhe

although it might sound paradoxical, consuming very low quantities of fat will actually prevent fat loss

100% bull shit

I got down to 4% body fat by eating 25-30g of fat a day ( at about 2000 cal a day).........and I was 195lbs at that %.....so it will work but you will cannibalize a shit load of muscle on the way down.

Originally Posted by ForemanRules

so it will work but you will cannibalize a shit load of muscle on the way down.

yup...

low fat diets = low test production
low serum T levels = high serum cortisol
high serum cortisol = major losses of LBM

Originally Posted by justbecause

Right now i consume about 40-50 grams of fat a day. Most of it is good fat like nuts and a little from the oats i eat and the rest from lean meats.If i consume very little fat(like next to none) during the day will i loose bodyfat faster?

consuming fats doesn't make one fat. excess cals and a sedentary lifestyle does that. conversely, eating less fat doesn't make the body burn fat any faster. there is much more to the equation than that.

Im 5'9" 150 exactly. im 17 and have a pretty high metabolism. Im a male and i workout chest,delts,triceps on monday and friday Legs tuesdays and saturdays Traps, biceps, lats on wedensday and then i switch it the next week where i workout traps, biceps and lats monday and friday and chest,delts,triceps on wed. And so on and so on. I havent calculated exactly how much protein or calories i eat daily but my diet for the most part goes like this:


Meal #1
5 egg whites
1/2 cup oatmeal before cooking


Meal #2
Protein Drink: 2 Scoops Protein powder, 4-6 frozen strawbeeries, 4 TBS whipping cream (2 oz.), and 12-oz water


Meal #3
8 oz. chicken (before cooking)
1/2 cup cooked brown rice
salad with 2 TBS. Low Cal Dressing

Meal #4
2 Scoops protein powder
4 TBS whipping cream
12 oz water


Meal #5
8 - 10 oz. 96% lean beef or chicken or turkey 1 1/2 cups vegetables


Meal #6
1 cup cottage cheese and 1/2tbs peanut butter

Originally Posted by justbecause

Im 5'9" 150 exactly. im 17 and have a pretty high metabolism. Im a male and i workout chest,delts,triceps on monday and friday Legs tuesdays and saturdays Traps, biceps, lats on wedensday and then i switch it the next week where i workout traps, biceps and lats monday and friday and chest,delts,triceps on wed. And so on and so on. I havent calculated exactly how much protein or calories i eat daily but my diet for the most part goes like this:


Meal #1
5 egg whites + 1 yolk
1/2 cup oatmeal before cooking


Meal #2
Protein Drink: 2 Scoops Protein powder, 4-6 frozen strawbeeries, 4 TBS whipping cream (2 oz.), and 12-oz water.....fish oil caps


Meal #3
8 oz. chicken (before cooking)...use olive oil also
1/2 cup cooked brown rice
salad with 2 TBS. Low Cal Dressing

Meal #4
2 Scoops protein powder
4 TBS whipping cream
12 oz water.............................eat real food this meal


Meal #5
8 - 10 oz. 96% lean beef, chicken, turkey 1 1/2 cups vegetables


Meal #6
1 cup cottage cheese and 1/2tspn peanut butter

What are the total carb, protein and calories for the day?

Yea i get the jist of the whole low gi no sugar kinda thing and ive read a crapload of posts about diet and whatnot, i was just curious if not eating a lot of fat will help in the losing of bodyfat. Any suggestions about my diet are welcome. Im trying to cut by the way. Not sure what my bodyfat% is but i dont think its real high. I need to find out but not sure how. Where could i go to buy the doohickey to measure bodyfat%??

haha im not sure. I will calculate right now and tell you here in a little bit. Not sure what fishcaps do... What real food would u suggest for the 4th meal? And i bake the chicken in the 3rd meal and i use pam.

thank you for the 100% bullshit, foremanrules. perhaps i should have been more circumspect in the wording of my statement. let me amend it as follows:

although it might sound paradoxical, consuming very low quantities of fat will actually tend to retard fat loss

i've read in numerous places--and this is a paraphrase off the top of my head--that consuming extremely low quantities of fat will put the body's metabolism in a hibernation-type state (i'm sure there's a more scientific term for it, and i'm sure somewhere out there can chime in), whereby the body will respond by favoring the production of fat over other functions when any excess of calories is ingested, and will take any fats that are ingested and favor storing that same fat instead of burning that same fat.

i would have hoped that it would have been too obvious to mention that a person with a basal metabolic rate of about 2100 calories (plus all calorie expenditure from daily activities) would lose weight on a 2000 calorie diet, whether that diet contained 222g, 22g or 0g of fat daily.

but, anyway, the only point i was trying to convey is that, calories held equal, you'll lose more fat by eating a moderate amount of healthy fats than if you ate an extremely-restricted-fat diet. that's it.

Alright here are the totals for my daily food intake:


Meal 1:

Calories 299 Fat 8.1grams Protein 25.8grams Carbs 30grams

Meal 2:

Calories 360 Fat 6grams Protein 46grams carbs 22grams

Meal 3:

Calories 300 Fat 2.5grams Protein 28grams Carbs 43grams

Meal 4:

Calories 330 Fat 5grams Protein 46grams Carbs 17grams

Meal 5:

Calories 400 Fat 8 grams Protein 54 grams Carbs 28grams

Meal 6:

Calroies 212 Fat 4grams Protein 30 grams Carbs 14grams



Total

Calories 1901 Fat 33.6 Protein 229.8 Carbs 154

I recomend this book
everything you need to know about fat loss by chris aceto

Originally Posted by justbecause

Alright here are the totals for my daily food intake:


Meal 1:

Calories 299 Fat 8.1grams Protein 25.8grams Carbs 30grams

Meal 2:

Calories 360 Fat 6grams Protein 46grams carbs 22grams

Meal 3:

Calories 300 Fat 2.5grams Protein 28grams Carbs 43grams

Meal 4:

Calories 330 Fat 5grams Protein 46grams Carbs 17grams

Meal 5:

Calories 400 Fat 8 grams Protein 54 grams Carbs 28grams

Meal 6:

Calroies 212 Fat 4grams Protein 30 grams Carbs 14grams



Total

Calories 1901 Fat 33.6 Protein 229.8 Carbs 154

More fat, more carbs, less protein

At 150 and 5'9 you don't sound like you have a lot of mass to lose...? Also, you are really young - and if you have a 'fast metabolism' you are quickly on your way to making it a lot slower with your calorie intake.

Originally Posted by justbecause

Meal 1:

Calories 299 Fat 8.1grams Protein 25.8grams Carbs 30grams

Meal 2:

Calories 360 Fat 6grams Protein 46grams carbs 22grams

Meal 3:

Calories 300 Fat 2.5grams Protein 28grams Carbs 43grams

Meal 4:

Calories 330 Fat 5grams Protein 46grams Carbs 17grams

Meal 5:

Calories 400 Fat 8 grams Protein 54 grams Carbs 28grams

Meal 6:

Calroies 212 Fat 4grams Protein 30 grams Carbs 14grams



Total

Calories 1901 Fat 33.6 Protein 229.8 Carbs 154

This - is really low. Not only in terms of the fat content, but also in your over-all calories.

At 150 pounds you want at least 45g fat - I would aim closer to 60g (double what you have now).

For your protein - 230g is pretty good - so leave it there.

Carb wise - well - this is where it gets 'fuzzy' - with your intake really depending on your calories, activities, goals and personal preferences. Does that total include fibre carbs or just net carbs?

ForemanRules made some good suggestions - you want to increase fats in ALL your meals! I would also swap your whipping cream to healthy fats (saturated fats are not really all that healthy for you) and I would alter some of your meals so you didn't get so much protein (spread it more evenly).

You also want a LOT more vegetable/green stuff.

Also - when do you workout? Which meal do you take PWO?

Originally Posted by Emma-Leigh

At 150 pounds you want at least 45g fat - I would aim closer to 60g (double what you have now).

For your protein - 230g is pretty good - so leave it there.

230 G for a woman seems like way too much, especially since she's losing weight which means, she'll end up at about 130, or so. Which means she'll be taking in about 1.8g/1 lb of bodyweight...Kinda high.

Thank you! I will make changes For the most part i workout at around 1 p.m. so my preworkout meal is meal 3 and my post workout is meal 4. I replaced meal number 2 with a homemade protein bar since i cant eat a real meal because im at school. So i just eat that during passing periods.

Im a man you doushe bag!!

[QUOTE=justbecause]Im 5'9" 150 exactly. im 17 and have a pretty high metabolism. Im a male and i workout chest,delts,triceps on monday and friday Legs tuesdays and saturdays Traps, biceps, lats on wedensday and then i switch it the next week where i workout traps, biceps and lats monday and friday and chest,delts,triceps on wed. And so on and so on. I havent calculated exactly how much protein or calories i eat daily but my diet for the most part goes like this:

Just kidding about the doushe bag comment mycatpowerlifts. Ive tried to adjust to must of the suggestions. I still didnt up the fat to much because i want to experiment and see if i loose fat without eating a lot of eat.

Heres the new menu and numbers:

Meal #1
5 egg whites +1 yolk
1/2 cup oatmeal before cooking
1 cup skim milk


Meal #2
Meal replacement Bar

Meal #3
4 oz. chicken (before cooking)
1/2 cup cooked brown rice
salad with 2 TBS. Low Cal Dressing
2/3 cup mixed veggies

Meal #4
1 Scoops protein powder
1 cup milk
4-6 Strwberries
¼ cup oats


Meal #5
8 - 10 oz. 96% lean beef, chicken, turkey
1 1/2 cups mixed veggies
1/4 cup cooked brown rice


Meal #6
1 cup cottage cheese and 1tbs peanut butter
1 banana



Meal 1:

Calories 370 Fat 8.1 grams Protein 34 grams Carbs 36 grams

Meal 2:

Calories 203 Fat 3grams Protein 22g, Carbs 22g

Meal 3:

Calories 370 Fat 4 grams Protein 35 grams Carbs 55 grams

Meal 4:

Calories 325 Fat 3 grams Protein 38 grams carbs 57grams


Meal 5:

Calories 495 Fat 9 grams Protein 56 grams Carbs 45 grams

Meal 6:

Calroies 340 Fat 8 grams Protein 50 grams Carbs 16 grams



Total

Calories 2103 Fat 35 Protein 235 Carbs 231

Originally Posted by justbecause

Right now i consume about 40-50 grams of fat a day. Most of it is good fat like nuts and a little from the oats i eat and the rest from lean meats.If i consume very little fat(like next to none) during the day will i loose bodyfat faster?

No. You need good fats and this will help you lose fat. Losing fat to quickly will also lead to losing a lot of LBM quickly.

tell you what happened to me the last cut. I wanted to get the last 10 lbs off as quick as I could. So i cut the cal's down a little more and hit the cardio real hard. What happened is I lost that 10 lbs and approx 3% B/F which was good. What was bad is I lost 4 lbs of LBM. That wasn't good. The idea is to loose as much B/F as you can while holding as much LBM as you can

Originally Posted by justbecause

Im 5'9" 150 exactly. im 17 and have a pretty high metabolism. Im a male and i workout chest,delts,triceps on monday and friday Legs tuesdays and saturdays Traps, biceps, lats on wedensday and then i switch it the next week where i workout traps, biceps and lats monday and friday and chest,delts,triceps on wed. And so on and so on. I havent calculated exactly how much protein or calories i eat daily but my diet for the most part goes like this:


Meal #1
5 egg whites
1/2 cup oatmeal before cooking


Meal #2
Protein Drink: 2 Scoops Protein powder, 4-6 frozen strawbeeries, 4 TBS whipping cream (2 oz.), and 12-oz water


Meal #3
8 oz. chicken (before cooking)
1/2 cup cooked brown rice
salad with 2 TBS. Low Cal Dressing

Meal #4
2 Scoops protein powder
4 TBS whipping cream
12 oz water


Meal #5
8 - 10 oz. 96% lean beef or chicken or turkey 1 1/2 cups vegetables


Meal #6
1 cup cottage cheese and 1/2tbs peanut butter

I'm asking at what time do you do your training? If it's between meals one and two, I'd change things around. if between meals three and four i'd change things around.
Check this out if between those as I stated

Meal #1
5 egg whites
1/2 cup oatmeal before cooking
4 oz 99% fat free chicken breast

Workout

Meal #2
Protein Drink: 2 Scoops Protein powder, 4-6 frozen strawbeeries, 1/2 cup dry oats, 12-oz water


Meal #3
4-6 oz chicken (before cooking)
1/2 cup cooked brown rice
salad with olive oil and a little red wine vinegar

Meal #4
4 -6 oz lean meats
Veggies
1 Tb olive Oil



Meal #5
6 oz 96% lean beef or chicken or turkey 1 1/2 cups vegetables. Try to keep this chicken or turkey

Meal #6
1 cup Low Fat cottage cheese... because of the slow digesting protein in it (Casein)

I believe this would be good for you and it also contains more good fats. Tear it apart Emma Darling

Man, I'm dreading my cut this spring. Bulking seems like much less precision.

Originally Posted by luke69duke69

Man, I'm dreading my cut this spring. Bulking seems like much less precision.

Shit I'm the opposite. I think cutting is a lot easy then bulking. When you bulk all you do is feel bloated all the time and spend a lot of time on the crapper.

Not only that, a person feels a lot better when there cutting then bulking.

Cutting Rules
Bulking Sucks

Well TOM, I was 6'1" 170lbs about 14 months ago. I'm now around 205lbs. I can't keep bulkin forever. I figure I'll run my first true, "cut" in about March and run it slowly until summer time. I should have my opinion on bulk/cut by then.

50 grams of fat/day is enough. Just get it from unsaturated fats and add some fish oil.

Originally Posted by luke69duke69

Well TOM, I was 6'1" 170lbs about 14 months ago. I'm now around 205lbs. I can't keep bulkin forever. I figure I'll run my first true, "cut" in about March and run it slowly until summer time. I should have my opinion on bulk/cut by then.

I'm cutting around march too...let's have a race!!

I weighed under 160 at my lowest just about 8 months ago...now I'm 207 as of this morning (5'10") Goal is as close to 220-225 as I can get before march then cut to just under 200 at maybe between 7 and 9%BF.

You're on I'm off to the gym to weigh in and do legs. I'll post weight when I get back.