Thread: Slow Fat Loss (Body recomp)

Okay, lots of words here but no real information.

Kindly go to FitDay - Free Weight Loss and Diet Journal and enter what you intend to eat for the day. Report back with the total calories, and grams of protein, carb and fat and get those back to me, okay? And yes, a pic would be great. In shorts please so we can see the wheels. Shirt off.

Originally Posted by Built

Okay, lots of words here but no real information.

Kindly go to ... and enter what you intend to eat for the day. Report back with the total calories, and grams of protein, carb and fat and get those back to me, okay? And yes, a pic would be great. In shorts please so we can see the wheels. Shirt off.

I don't know what I intend on eating. Thats the problem. I have no idea how big the portion sizes are suppose to be either. I need help making a diet.

Pictures will be up tonight. Have to get to school.

If you want, here is what i currently eat. Although its not something that is followed every day. I was eating this way to gain some weight for the last year.

Breakfast
4 eggs ( I normally mix the bread into the egg, tastes very good)
4 pieces of bread (whole wheat, or rye)
Water

2-3 Hours Later
1 Sandwich (4 pieces of bread, whole wheat or rye)
Eggs (in sandwhiches)

2-3 Hours Later
Spaghetti, Shepards Pie, anything like that to eat. Don’t measure it here, but it’s usually a lot.

2-3 Hours Later
1 Sandwich
Tuna (in sandwiches)

2-3 Hours Later (Dinner)
Whatever there is to eat. No idea what I can put here.

Nothing before bed.
My diet is okay, pretty inconsistent, hardly have any vegetables anymore, or fruit. I realize I need to add those in badly. I will usually have some mixed nuts before a workout each day, sometimes I will have blueberries as well.

A meal I make once in a while is:
500mL milk
1 cup oats
2 scoops protein powder

Originally Posted by Ark94

If you want, here is what i currently eat. Although its not something that is followed every day. I was eating this way to gain some weight for the last year.

Excellent. Fitday that and post it up. Before you do that, nobody can help you.

If you're willing to spend some money, google "Burn the Fat, Feed the Muscle" by tom venuto. its the best book i think for begginers, its about 40 bucks. download it, read it and take it to heart.

You can try the link at the bottom of builts signature line, but if you dont mind spending a few bucks or for something a little more comprehensive try the book.

You have to know quite a few things before you can start a diet. Sounds like you have some good ideas though, slow weight loss and maintaining muscle. these are important.

Find out your BMR- base metabolic rate. in order to do that as built mentioned you have to find out how many calories your body requires in order to maintain your current weight and perform your day to day functions. then basiclly subtract a number or percentage of calories from that and stick to it. sounds simple but there is more to it.

Just so we're clear - my approach is not at all similar to Venuto's.

Originally Posted by Built

Just so we're clear - my approach is not at all similar to Venuto's.

yeah. but some of the basics are. as far as information regarding getting your BMR and reducing calories. the major thing i've noticed is you aren't a big proponent of working off calories but more diet oriented. Where as he teaches two a days and what not. I think theres a place in the middle though.

I think diet/self control should be priority number one though. i've got in the habbit before of eating crap i shouldnt then saying I'll just work it off later at the gym so his approach can be detrimental as well if you dont get the self control part down.

sorry, not trying to lump you together. just that basics are basics. im sure you both agree on goal setting, factoring in body type/individual metabolic rates, calories, meal timing, macros, carb cycling. etc etc

It all comes down to calories.

Venuto's book outlines the old-school bodybuilder approach that continues to form the basis of mainstream fitness protocols. He advocates small frequent meals and a low-fat diet.

My approach is based on science and satiety. I pay little attention to individual meal composition and advocate a "feed-bag" approach to dieting, where you simply preplan and pack up your day, then eat it whenever you like - when it's gone, it's gone.

For comfort and satiety, I prefer to eat three large meals with no snacks, all eaten within a 10-hour window but this matters little, outside of enhancing compliance if you happen to be more comfortable this way. Many have trained themselves to eat six meals a day and prefer it. I recognize this is also just fine, if it means you stick to your diet.

Both methods work just fine, in that both produce the desired result, if you can stick to it.

Mine's easier and more comfortable if you're a novice, particularly if you've been fat.

PS I don't think I mention BMR anywhere in my approach.

Hey guys thanks, i appreciate all the replies.

I have been working out properly, and everything for a year now. I was working out before that, but being that silly teen only doing chest, i don't count those 2years, i have a solid year proper.

At first, i didn't know much so i decided to cut. It was stupid, and i did it for two months. I realized i shouldn't have, then bulked following a diet. After that, i was told to just "eat like a horse" and it should be semi healthy. That is what i have done for 10months now.

I think diet/self control should be priority number one though. i've got in the habbit before of eating crap i shouldnt then saying I'll just work it off later at the gym so his approach can be detrimental as well if you dont get the self control part down.

See, im not like that.

I don't want to sound like I'm cocky, or arrogant or anything like that, but you guys don't know me to well. I know it may sound weird, but i am a very disciplined teenager. Not the ones you find that wouldn't stick with anything for long. I can follow anything I'm told, and that is why i needed help making a diet

I believe i do have Burn the Fat, Feed the Muscle. A buddy sent it to me, so ill try and dig that up.

Excellent. Fitday that and post it up. Before you do that, nobody can help you.

I'll go onto Fit-day and sort that out, but honestly it won't be of much use. I would be better off getting a diet set, and figuring out my new BMR.

Reason i am saying it won't be much use is because currently, i have no idea how big the portions are, and its not something i follow on a day to day basis. The meals may vary, like i would have instead of eggs, tuna and chicken and shepherds pie etc.

Okay, so i just input the majority of stuff into Fit-day.

One thing i never liked about Fit-day is choosing the foods on there. Its hard, i live in canada and sometime the meats are different. And when i have things like, spaghetti i have no idea how to put it in. Whether i should click spaghetti, or choose everything separately, like the meat used, the noodles etc.

The numbers i have here do NOT include dinner. I had no idea what to put in for dinner, i am indian so normally we eat Roti, with some brown food. So you can add couple hundred more calories at least.


Total Calories: 3,010
Proteins: 222
Carbs: 248.3
Fats: 130.6

Can't say this is 100% accurate, but along the lines. You can however add more to the fat side, there is more fat in indian cooking and what my mom makes.


Hopefully this helps for numbers

I live in Canada and I have to program in a few things, too. Go to the USDA nutrient database and look up foods; also look at package labels and at similar foods - for instance, chicken curry is nutritionally not much different from chicken stew.

BTW calorieking has other foods on it: CalorieKing - Calorie Counter - Calories in Indian & Pakistan: Sides, Chapati or Roti, baked whole wheat bread

FYI, do a half-assed job answering the question upon which your future success depends, you can expect half-assed answers from me - and half-assed results. I didn't tell you to do this to keep you busy or to test your resolve. I asked you to do this because until you figure out your diet, you'll get nowhere. I'm trying to save YOU time. Please don't waste MINE.

Originally Posted by Built

FYI, do a half-assed job answering the question upon which your future success depends, you can expect half-assed answers from me - and half-assed results. I didn't tell you to do this to keep you busy or to test your resolve. I asked you to do this because until you figure out your diet, you'll get nowhere. I'm trying to save YOU time. Please don't waste MINE.

Okay sorry, i had no idea what to put in. Now i do.

Here is the daily intake:

Calories: 3763
Protein: 285.2g
Fat: 163.6g
Carbs: 300.5g

Is that what you wanted?

Yes it was, and check your recent rep points.

Okay, assuming this is your average intake (I love to assume, it makes an ass, of u, and me...), your protein is more than sufficient and your fats are ample.

Given your weight at just shy of 200 lbs, maintenance at or around 3000 a day would be reasonable; given your age, and especially if you're fairly active, 3700 isn't entirely out of line for maintenance. Does this intake seem typical, and are you currently gaining, losing, or maintaining?

Originally Posted by Built

Yes it was, and check your recent rep points.

Okay, assuming this is your average intake (I love to assume, it makes an ass, of u, and me...), your protein is more than sufficient and your fats are ample.

Given your weight at just shy of 200 lbs, maintenance at or around 3000 a day would be reasonable; given your age, and especially if you're fairly active, 3700 isn't entirely out of line for maintenance. Does this intake seem typical, and are you currently gaining, losing, or maintaining?

I am not actually all that active right now. I workout hard 3 times a weak, all strength training so a lot of compound big lifts. I stopped running and cardio because i wanted to put on size, but it has stopped.

The intake seems typical by the way you have described it. Especially since i am younger it seems like a good intake, but all gains have stopped.

I will give you an idea of how it has worked.

I am no longer gaining weight. I lost a few pounds, but it was fluctuating a lot. I do weigh myself the same time.

From June last year, i went from approx. 145lbs to 190lbs. I gained about 30lbs in the summer, all in a period of 3 months all the while playing soccer.

Now since September, i have gained 15lbs, not a big increase, but i gained that in 2 or months. I have not gained weight since December. I have been at a solid 187-190lbs. But my strength has not gone up much either.

Right now i am maintaining, not gaining anything.

Okay, assuming this is your average intake (I love to assume, it makes an ass, of u, and me...), your protein is more than sufficient and your fats are ample.

yes sir that is my average intake. Only thing i would have different is a cheat meal maybe 2-3times a week to help my gain. It would be pizza once, and a burger the other times. But i hardly ever get to eat out, my parents hate that :P

Okay, this is all good information to know. I live in Vancouver, in the middle of Little India, and I am well-acquainted with the - ahhhh "slimming" qualities of Brown cuisine. My own guilty pleasures include a neighborhood sweet shop with THE best pistachio burfee in the known universe (Himilaya on Main. The gulab jamun are to DIE for, especially when they're still warm) - and my coconut-milk kheer would make you cry. The gelato places here sell kulfi (it's not authentic kulfi, but it's pretty good). I've also seen a lot of fat little Brown kids and fat older Brown grandparent - your people LOVE ghee and sugar, in EVERYTHING LOL!

That being said, you, personally, are armed with information. You are NOT going to let yourself get fat. You know how to match your training with your diet, and if you find your weight creeping up too fast and your middle getting a spare tire, you'll know how to diet down - or ask someone here how to diet down so you can save yourself some time.

You've made some good gains, and now they've slowed. You're going to have to relax and let yourself gain some weight.

How about this - can you set up a diet for yourself that gets in 4000 calories a day and see what happens over a two-week period? Set it up on fitday :

4000 calories
250-300g protein
100 or more of fat
the rest your calories from whatever combination of protein, carb and fat you find comfortable (lean on fats, it makes it easier to get in the calories - olive oil is wonderful for this purpose because it boosts testosterone production)

Eat whenever you like in as many meals as you like - the only meals to pay attention to are pre and post workout meals, which are where you should make sure you get in a nice bigh whack of carbs and a reasonable amount of protein.

After two weeks of this, post back with your weight and let us know how much you've gained. If you haven't, add another 500 calories to this and try for another two weeks.

Sound good?

Listen to built, knows her nutrition shit more then anyone around here...

I wonder if my body is good enough for her



-T

Okay, this is all good information to know. I live in Vancouver, in the middle of Little India, and I am well-acquainted with the - ahhhh "slimming" qualities of Brown cuisine. My own guilty pleasures include a neighborhood sweet shop with THE best pistachio burfee in the known universe (Himilaya on Main. The gulab jamun are to DIE for, especially when they're still warm) - and my coconut-milk kheer would make you cry. The gelato places here sell kulfi (it's not authentic kulfi, but it's pretty good). I've also seen a lot of fat little Brown kids and fat older Brown grandparent - your people LOVE ghee and sugar, in EVERYTHING LOL!

Haha your so brown! Everything you mentioned, i never eat, and don't plan on eating. My family eats it once in a while, like i mean once every few months :P

You've made some good gains, and now they've slowed. You're going to have to relax and let yourself gain some weight.

I am just curious why you would say this? What is the benefit though to gaining more weight?

Sound good?

I would like to be straight up. That was not my intention. I went through that for a year, of course it wasn't being monitored though, if it was my gains most likely could have been slightly better.


My goal is to get down to a healthy and comfortable BF %. When i get there, i was going to switch into a bodybuilding style routine, and add LBM with as little fat as possible.

Its easier to track progress to when i am leaner to tell if i am gaining fat, or muscle. Right now i can't tell what is what. especially when lifts aren't going up and I've stalled in weight.

I know if i cut weight down, i will be skinny, and lanky especially being 6ft. But right now, i am willing to do that rather than be fatter.

My major reason is because my parents are currently willing to do everything, as in buy any foods necessary. They are very supportive. When i head off to Uni or college, i could never know what will happen. I have the dedication to stick with it no matter what, but my budget could be very hard to buy all the foods if i was living alone. Get what im saying?

I understand the intentions to gain weight, but its just not my goal, or something i want to do. I want to get lean, and gain solid muscle.

Originally Posted by Ark94

I am just curious why you would say this? What is the benefit though to gaining more weight?

You are a young man with the most testosterone in your body that you'll ever have in your life, barring gear.

You're 6'1" and haven't cracked 200 lbs. Even if your bones are THIN, this is not heavy. You've got some filling-in to do, and my money says your legs need to gain some size.

Now is not the time to cut.

Originally Posted by Ark94

I would like to be straight up. That was not my intention. I went through that for a year, of course it wasn't being monitored though, if it was my gains most likely could have been slightly better.


My goal is to get down to a healthy and comfortable BF %. When i get there, i was going to switch into a bodybuilding style routine, and add LBM with as little fat as possible.

Its easier to track progress to when i am leaner to tell if i am gaining fat, or muscle. Right now i can't tell what is what. especially when lifts aren't going up and I've stalled in weight.

I know if i cut weight down, i will be skinny, and lanky especially being 6ft. But right now, i am willing to do that rather than be fatter.

My major reason is because my parents are currently willing to do everything, as in buy any foods necessary. They are very supportive. When i head off to Uni or college, i could never know what will happen. I have the dedication to stick with it no matter what, but my budget could be very hard to buy all the foods if i was living alone. Get what im saying?

I understand the intentions to gain weight, but its just not my goal, or something i want to do. I want to get lean, and gain solid muscle.

I understand - but you can't be fat right now, not at your height and your weight.

Can I impose upon you to describe, in detail, your current training? Day by day, lifts, weight used, reps, and sets.

Also, measure your calf, thigh, hip, waist at navel, chest at nipples, and bicep. I want to get an idea of your proportions.

Originally Posted by Ark94

YES SIR that is my average intake. Only thing i would have different is a cheat meal maybe 2-3times a week to help my gain. It would be pizza once, and a burger the other times. But i hardly ever get to eat out, my parents hate that :P

built is a woman bro..lol..its all good just listen to her, she knows her shit

Here is the routine.

DEADLIFT DAY
Deadlifts - 255x8x3
Bulgarian Split Squats - 50lbs total (25lb in each hand) - 25 x 10 x 3
Grip Training (Static Holds) - 335 x 6 sec x 3 sets , 315 x 8 sec
Core Training - Bar Rollouts - 95 x 6 x 3

PRESS DAY
OHP (with BB) - 105 x 6 x 2 , 105 x 5 x 2
Pull-ups - 9reps, 8reps, 6reps, 5reps (i try for a certain amount of reps in 4 sets)
Dumbbell Rows - 70 x 8 x 3
Cable Rows - 80 x 12 x 3
Core Training - Straight Arm Pulldown - 90 x 6, 80 x 9, 80 x 10, 80 x 9

SQUAT DAY
Overhead Squats - 55 x 2 x 5
Front Squats - 125 x 3 x 4 ( i was doing 155 x 6 x 4 but my form wasn't on par, reseted weight to fix issues)
Dumbbell Plate Pinches - 50lbs total x 6 x 4
Facepulls - 80 x 10 x 4
Core Training - Renegade Rows - 20 x 12 x 3

You're 6'1" and haven't cracked 200 lbs. Even if your bones are THIN, this is not heavy. You've got some filling-in to do, and my money says your legs need to gain some size.

They do need to gain size, and my bones are thin.

Also, measure your calf, thigh, hip, waist at navel, chest at nipples, and bicep. I want to get an idea of your proportions.

I will have to find the tape for that. I am working on getting those pictures up, they will give you a better idea. But my camera is being stupid, and i need to get some sleep. I will try my best to do it for tonight if my computer lets me, otherwise tomorrow they will be up.

Originally Posted by vindicated346

built is a woman bro..lol..its all good just listen to her, she knows her shit

sorry built!!! I had no idea, so its not my fault :P

Okay, i am uploading the pictures now. I have VERY slow internet, hopefully they will be done by the morning.

As far as my dieting thing goes, it wasn't much of a cut though as i think you guys are thinking of it as. Its more of a body recompisition. I would try and maintain the weight and then slowly cut fat and gain muscle hovering around the 180-190lb mark, getting to a desirable bodyfat.

Here are the pictures

(side)
(front)
(Legs)
(front again)
(side again)
(back)

I have fat, and its just how my family is. My history has all been overweight, and my dad currently has fatty liver, and fat that is "dead". it doesn't jiggle nothing, the doctor said it was a specific type of fat but i forgot the name.

I do not want to end up like that, i know i won't but like i explained before situations can change.

copy and paste the links, but add an h infront of each link. I cannot attach links until 20 posts

NP, it doesn't matter to you if I'm a chick - you just want to get jacked. I know how to do that.

Your workout looks pretty good - but those squats have got to go up - that's what you will train harder and more as you continue to slowly gain weight and get stronger.

For now, get some sleep. You've done a great deal of self-study today, and this bodes well for your future. I'll look forward to you finding a measuring tape and getting some numbers up for your parameters.

Pictures are up there now.

As far as my dieting thing goes, it wasn't much of a cut though as i think you guys are thinking of it as. Its more of a body recompisition. I would try and maintain the weight and then slowly cut fat and gain muscle hovering around the 180-190lb mark, getting to a desirable bodyfat.

Here are the pictures

ttp://i227.photobucket.com/albums/dd303/Arkinfishy/DSCN0035.jpg (side)
ttp://i227.photobucket.com/albums/dd303/Arkinfishy/DSCN0036.jpg (front)
ttp://i227.photobucket.com/albums/dd303/Arkinfishy/DSCN0038.jpg (Legs)
ttp://i227.photobucket.com/albums/dd303/Arkinfishy/DSCN0039.jpg (front again)
ttp://i227.photobucket.com/albums/dd303/Arkinfishy/DSCN0040.jpg (side again)
ttp://i227.photobucket.com/albums/dd303/Arkinfishy/DSCN0043.jpg (back)

I have fat, and its just how my family is. My history has all been overweight, and my dad currently has fatty liver, and fat that is "dead". it doesn't jiggle nothing, the doctor said it was a specific type of fat but i forgot the name.

I do not want to end up like that, i know i won't but like i explained before situations can change.

copy and paste the links, but add an h infront of each link. I cannot attach links until 20 posts

Originally Posted by Ark94

Pictures are up there now.

Cool - I see 'em there.

Looking at your body and at your workouts, I think you just need to ramp up your training a bit. You're actually fairly symmetric - and just a little soft in the middle. Nothing that can't be easily fixed.

How heavy can you back-squat, and how many days a week are you available to go to the gym?

NP, it doesn't matter to you if I'm a chick - you just want to get jacked. I know how to do that.

Oh i know, it makes no difference. Just have to remember to not say sir

Originally Posted by Built

Cool - I see 'em there.

Looking at your body and at your workouts, I think you just need to ramp up your training a bit. You're actually fairly symmetric - and just a little soft in the middle. Nothing that can't be easily fixed.

How heavy can you back-squat, and how many days a week are you available to go to the gym?

I will explain a little bit more. My goal isn't to do this strength training stuff i am doing right now. I am doing it because i have been told without being strong and lifting big weights, i won't be able to pack on size. So i starting doing this strength stuff, i would rather do a bodybuilding style routine, but keep compound lifts in there cause i love them

I think i am a bit more than soft in the middle


I have no back squatted since June 2010. I switched into front squats to start training my quads. My back squat 1rm back in June was 200lbs. Not much i know, but i starting properly working out in February, and i could only squat the bar when i started. So it was progress


Currently, i can only do 3 days a week as my exams for school are coming up in 2 weeks.

After exams, my next semester seems to be more work based, i have a lot of courses where i will have a lot of work, but its nothing i couldn't handle.

I can most likely start working 5times a week in February and on. i cannot be 100% sure on that because i have no idea how the work load is going to be in school, and how my work schedule is going to go.

A positive 3 days for sure 100%, 5 days possibility.

I know its not a definite answer, but i cannot give you a definite answer, you have to understand that i have never taken the courses before so its something new.

Built, i will follow your advice anything you give to me

Was talking to my bro and mom and they said i shouldn't lose weight, maybe tone down a bit but i don't need to that much.

Its just a hard decision, i don't want to get overweight, but is it possible for what you have in mind to slowly tone while gaining? You said my softness was fixable, what did you have in mind?

As well, should i change my routine and start a bodybuilding style routine? or keep on doing strength till my lifters are bigger? :S

^^ that is something i am very confused about, any information would be great.

vortrit be nice. I don't mind bodyhair, bud - my husband's Hungarian, you are an amateur...

I'll get back to you shortly with my thoughts - but after exams, could you commit to 4 days a week, at least most weeks - provided the workouts were only about an hour long each?

Originally Posted by Built

vortrit be nice. I don't mind bodyhair, bud - my husband's Hungarian, you are an amateur...

It was all meant in fun. Trust me I have way more body hair then the guy in those pictures. My legs are probably about the same but my chest and stomach are way more hairy.

I was just goofing around Ark and Built. Anyway, I'll let you get back on the topic.