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Tips for fat loss

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Posted by: dodgyone

These are my stats at the moment:

Mainly an Endomorph physique
5.6ft
155 pounds
10 to 11 % body fat

At the moment I'm increasing my cardio and keeping my carbs at a reasonable level. I'm losing weight but I don't seem to be able to reduce the bodyfat enough to get the cut look.

I've read about dropping the carbs dramatically and then leaving out the cardio. The idea is that you still continue with the weights as heavy as you can. So your bodyfat reduces but your muscle is not broken down too much.

Has anyone tried this or have an opinion on this technique before I give it a try?


Posted by: P-funk

At 10% you are already pretty lean, which means you have a good amount of muscle on you. Provided that your metabolism is in good shape right now I would nix the cardio for a time being. If you are losing weight but not getting that "cut" look you seek it may be because you are catabolizing some muscle and maybe, hopefully, cross our fingers, losing some fat.

Droping carbs dramaticaly at this point seems uneccasary also. What does your current diet lok like? That is the key, please post it so that we can give you some help which will be more personal to your sitiuation and less general.

ps...If you are 10% at 155lbs that is lean. Why don;t you clean bulk a bit and gain some size before you cut? What bf% are you looking to reach?

-peace, Patrick


Posted by: Fit Freak

IMO...10%...you should already look lean....is it possible your BF% is higher....likely so!

I agree...post training and diet info...specifics including serving sizes...that way we can help...w/o this info it's tough to tell you what you need to know


Posted by: calalily1972

I'm gonna add in something here.

Also make sure you do some reading on proper nutrition. Reading these will help you understand more on proper nutrition and cutting tips. I'm willing to bet that a good healthy diet would get you your cuts


Posted by: dodgyone

I used to be fairly overweight (about 15 stone) and managed to slim down to just under ten stone through starving myself (a really stupid thing to do but I didn't have a clue back then) and running. I looked quite ill at that weight so decided to take up weight training. That's when I started reading up and improving my understanding of eating and training correctly. I started about 4 years ago and I'm really happy with the way I look now.

For this reason I'm always a little scared of bulking up too much. I still have that fat kid image in my head I suppose. I do intend on trying to bulk up a little more after the summer for the first time and I hope to try and do it as cleanly as possible so the fat % doesn't get too high.

I've attached a rough example of my daily eating habits. Please note that the meal replacement bar follows my training in the evening.

Thanks for taking an interest...


Posted by: calalily1972

From your post with your diet I do see where we could help you make some changes to lose bodyfat. I really do suggest you do some reading on Essential Fatty Acids because I don't see any in your diet. At that link I gave you closer to the bottom is some good reading about EFA's. I highly suggest you check it out.

Getting rid of some of the pasta, bananas and ketchup you have and adding in some EFA's will be a great kickstart.


Posted by: dodgyone

Thanks for the comments on EFA's.

I have read previously about how important EFA's are for the body but the awkward thing is finding where to fit it into the diet while losing out on something else I enjoy.

I know it should not be heated because it easily degrades but can I add to food after cooking. For example can I add it to porridge oats after cooking them even though they will still be fairly hot? Or do I wait for the oats to cool down to a luke warm temperature before adding? Maybe add it to the rice after cooking or on the sweet potato's?

I'm also not a great fan of the oil. I've tried a combination Omega 3/Omega 6 oil previously but I didn't find the taste that pleasant at all and had to force the meal down (which is no way to live in my opinion as healthy as it may be for you).

What do you add it to to mask the flavours?


Posted by: Fit Freak

I think adding it to the oatmeal...after it cools a bit is fine...I used to do that quite regularly. One thing you will need to accept...getting lean means not always eating for taste and enjoyment...sometimes you just have to do what needs to be done to accomplish your goals.

Personally I use flax oil in my shakes instead of the heavy cream...I find I can't taste the oil...I just add a little sugar substitute.


Posted by: calalily1972

When I first started eating flax I thought it was disgusting but as FF says you gotta do what you gotta do. Now I like the taste of it and put it on my salads, in my tuna and protein shakes.


Posted by: Dero

Quote:
Originally posted by dodgyone
I used to be fairly overweight (about 15 stone) and managed to slim down to just under ten stone through starving myself (a really stupid thing to do but I didn't have a clue back then) and running. I looked quite ill at that weight so decided to take up weight training. That's when I started reading up and improving my understanding of eating and training correctly. I started about 4 years ago and I'm really happy with the way I look now.

For this reason I'm always a little scared of bulking up too much. I still have that fat kid image in my head I suppose. I do intend on trying to bulk up a little more after the summer for the first time and I hope to try and do it as cleanly as possible so the fat % doesn't get too high.

I've attached a rough example of my daily eating habits. Please note that the meal replacement bar follows my training in the evening.

Thanks for taking an interest...
Just outta curiousity,how much does a stone weigh???


Posted by: dodgyone

1 stone = 14 pounds







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