Thread: How to lose this damn fat!!

What kind of carbs? Slow burning when you’re cutting is pretty much the way to go. Any insulin spike that comes with any other carb will put a haul to fat burning. How much fat per meal? 50 / 50 P / C and fat = ?. Cutting is just that, cut some calories back. I’m going to guess you’re on something like the Zone diet so a 40/40/20 ratio which would mean maybe 25g of fat or something? Not sure. So just cut out 20 grams of carbs or something, mind you over 3 meals that’s a big chunk so maybe 10 to begin with to see if that burns fat? You could also think of 1g of fat equaling 3g of carbs if having that many low GI carbs is a problem. So say take out 21g of carbs and add in 7g of good fats like flax seed or olive oil.

Make sure you’re not consuming carbs an hour before your workout. I’d say if you want to have any carbs at all before your gym workout keep it 1.5 hours or more. It would be much better hormonally to have a protein and abit of fat meal in my opinion, but I’m no expert I just know some stuff about hormones and their effects from university.

The time of cardio I’m pretty sure is important say if you did your 15 minutes 2-3 hours after eating your last meal, chances are you’re going to be burning fat more so then glycogen. Try having a black coffee or tea beforehand, say 45 minutes – caffeine increases lipolysis. Now don’t hold me to this, but from memory Ginger, Mint, Calcium are also natural stimulants / thermogenics, so if you have these at the same time as your black coffee / tea that would probably amp up the fat burning.

I would probably guess glutamine would help, it will prevent your body from using your muscles as energy by using it instead. Think of glutamine like a piece of wood you’ve placed on a chopping block, it still is being chopped, but at least it’s not your chopping block right? (glutamine being burnt for energy prevents muscle being burned!). Apologies for the poor analogies hah!

Oh also in your cardio, if you’re taking the route of havn’t eaten in the last few hours etc (fasting) then I wouldn’t be doing too much high intensity stuff, I’m saying stay away from massive sprints etc because they require too much energy and may depend on burning some muscle, keep your heart rate pretty decent, someone may have to help me with a decent range, it’s dependant on your age, something like 200 beats per minute, minus your age and 80% of that? So if you were 20 200-20 = 180 x .8 = 144 (that seems pretty low) would pretty much guarantee no muscle is being lost and only fat.

Now with all of that said, I’ve never had problems with losing fat, my woe is putting on muscle so maybe I’m not the best person to be giving advice, truth be told if I ever want to lose weight I just take out my pre-sleep meal and I lose about a pound a week – I’d wait for a moderator response or read the stickies – “read the stickies” is what most people say. Hope you get into competing shape! oh and another thing, 22% bf - 16% is a good effort man congratulations

Try 5-6 meals of whole food a day, only carbs you should be getting is slow burning low GI ones, (sweet potatoes, oatmeal, skim milk)

I also do cardio 2x a day for at least 4-5 times a week, 45 min in the morning, 30 min evening....

I had the same problem I was stuck at 165 for the longest time - then I saw my diet I was eating sugary cereals- cut them out immediately, then started the 2x a day cardio thing. Did it for like a month and a half and I'm now down to 155.2lbs (at 5'9 mind you) - and my muscle is still there

Oh yeah - i stopped the 2x a day cardio now (actually not stopped, just 2-3 times a week rather than 4-5) because I don't want to get too slim and it will begin to eat into my muscle..my family/friends say that I've gotten 'little' ...hell i've gotta 30in waist now which is too small I think.

Originally Posted by repoj

I'm a non (as yet) competative bodybuilder. 28, about 5'11", 195 pounds and my last body fat % was 16.9. This is my diet. : 3 pwder drinks per day, 3 whole food meals per day, 50 grams of protien per meal, 50 grams of carbs per meal and NO carbs past 7 pm so I double up on the protien for the last two meals to even out the cals. I feal that I have reached a platue with my diet though. I have gone from 22.5% bodyfat down to 16.8, so far so good in about two monthes, but I can't seem to rid the rest. I'm on a cutting diet and my training reflects that.
My quesion is this, doesn anyone have any advice on how I can keep the muscle to steady gains and still get this damn gut and back fat out the window-I hate it with a sick passion. Anything that I could do with my carbs? Protien? Anything would help. By tha way I do about 15 minutes if cardio 4 times a week as well. Thanks anyone.

Really kinda vague when looking for help. Post your current diet with cals and macros for the best support.

Like Iain said, with such vague information it is hard to know how to even begin to help you. So here is what I see from your post, see my questions in bold:

3 pwder drinks per day
3 whole food meals per day
50 grams of protien per meal
50 grams of carbs per meal
NO carbs past 7 pm so I double up on the protien for the last two meals

So that is about 600g of PROTEIN a day and 200g carbs a day?(four meals with 50g of each, adn then two meals with 100g of protein and no carbs?)

What carb sources are you eating?

Where are your unsaturated fats?

Can you please list an example of a day's worth of meals? Include quantities, time that you ate, etc.


15 minutes if cardio 4 times a week as well
what else do you do?
lift?
how many times a week?
what are your workouts like?
what kind of cardio do you do for 15 minutes four times a day?
what intensity?

Most of my carb sources are comming from yams, brown rice and complex-carbo powder with my whey. I take a 3-6-9 omega blend and cut out about 90% of the bad fats accept for my cheat days. I start eating around noon, and eat another meal every two houres after untill bedtime. I lift 4 times a week of very intense training for about an hour per day and treadmill for about 15 a day. I hope this helps. By the way-my training is ALWAYS intense.

Break down you complete meal detail ie.

Meal 1
Chicken
Rice
Brocolli
EFA supp

P 40 C 50 F 13

Meal 2
2 Eggs
4 Egg whites
Oatmeal

P 35 C 50 F 12

etc.