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Fat Loss Hardtimes

getlean09

getlean09

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Ok I am 4 weeks into my program. I started at 259 1/19/08, 257.4 1/26/08, 2/2/08 252.6

This is my 4th week and the fat is coming off kind of slow. I had a couple of questions.

1. What are some good fat burning products? Are these considered natural INBA? Not that I will ever compete but you never know.

2. I have been eating right doing good cardio workouts, ie. Stepper, Aerobics, Bike, Pilates, Eating plenty of fruits and veggies and also more chicken and fish than ever before. My question is If I keep eating like this without supplements or fat burners will my platuea(mispelling) of 230 keep going down? Or will being over 30 make a difference? Im 34 so Im not sure what will happen, I keep making drastic changes whenever I seem like im not losing as much seems to help. Any help would be greatly appreciated.

3. Also when is it a good time to start taking body fat% readings? I can always get one at my gym I go to weigh in for WW. Thanks.
 
Last edited:
Post up your current diet with Cals and Macros

What is your exercise schedule?

What do you figure you BF% is around?

BF% readings can be done whenever, just make sure to get the next reading done around the same time.
 
Exercise 4 times a week, Mon, Tues, Wed, Thurs. ,Usually 40 mins aerobic, 20-35 mins Pilates, or 40 mins aerobic, 30 mins Stationary bike. Sometimes I give my pilates a rest to rest my ab Muscles in between. As for counting calories, right now im more focused on my food I intake and trying to get clean of my fatty foods, ie chips, McD's ect ect. I count points instead of calories. Im sure you have heard of Weight Watchers. I have done this before and lost 35 pounds but I hit a platuea and I gained it all back (and i gave up) and then some. Right now just concentrating on Cardio. Dont really care if I build muscle or not, But I know I will I bulk up easy.
 
You need to start adding some resistance training to you schedule. More muscle means more calories required. Don't worry you won't bulk up, that is a part of eating more calories. Gains don't just magically appear.

Yes I have heard of Weight Watchers, and I am not a big fan. As it doesn't teach you long term habits, that you can carry forward. How many people lose weight, and then gain weight, and start back up with WW? I would guess a good chunk.

They don't give you proper nutritional habits, as long as you meet your point total.

If you are stagnant you need to look more in depth at your training and eating habits.
 
IainDaniel said:
They don't give you proper nutritional habits, as long as you meet your point total.
Click to expand...

They don't? I know they do for a fact I lost it I gained it only because it was my own fault. Not because they dont give you proper nutritional habits. They give you guidelines and healthy ways to eat. If you dont follow them thats where you fail. This is a great program in my mind but I guess its all in what you are used too. If you think you can eat junk all the time and think you are going to lose weight, that is not what they promote. They promote a healthy eating lifestyle that you can follow. Anyone can do this program, They just have to put their mind to it and find out what is right for them. Its there own fault if they dont succeed. (knowing from experience.)
 
WW dummies things down for the masses. They try and make it simple but in doing so they give you very little long term solutions.
 
Life isn't about weightloss.

There is a reason you are stagnating with your progress, something that needs to be looked into.

How many points are you eating? Post up a typical daily diet.
 
you arent getting what im to do im not trying to build im trying to lose building will come later. I have tried building and losing weight at the same time it just doesnt work for me. I know it will obviously gain some muscle while training, but first I need to lose the fat covering my body then worry about muscle later.

Current Diet:

Breakfast:
usually egg beaters or egg whites, with bagel

Lunch:
Salad, or half a sandwich with soup

Dinner:
Chicken breast or Fish

Remember not trying to look all big and bulky but lean.... For me right now losing weight is my focusing not building muscle....
 
getlean09 said:
you arent getting what im to do im not trying to build im trying to lose building will come later. I have tried building and losing weight at the same time it just doesnt work for me. I know it will obviously gain some muscle while training, but first I need to lose the fat covering my body then worry about muscle later.

Current Diet:

Breakfast:
usually egg beaters or egg whites, with bagel

Lunch:
Salad, or half a sandwich with soup

Dinner:
Chicken breast or Fish

Remember not trying to look all big and bulky but lean.... For me right now losing weight is my focusing not building muscle....
Click to expand...


Well it looks like we have found the problem. So basically you are eating what 800 calories a day? The body isn't a constant organism where actions always equate to the same result.

You are starving yourself. The body is thinking, I better keep holding on to this bodyfat, cause I need to protect my important organs.

BTW. I completely understand what you are saying that you want to lose weight. Unfortunately you have a media driven understanding of what will occur if you lift weights. Muscle needs Calories or an energy source to grow. So you need to be eating above a Maintenance level to grow(which would typically be above 2600 cals a day from someone with your stature). You should be doing some sort of resistance training whether dieting or not.

How long have you been yo-yo dieting? (forgive the term)
 
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If I eat that many calories a day and work out I will only get fat. I know its what you put into your body that makes you fat but even if I try eating 6 meals a day which I have before and it didnt help or maybe I wasnt putting the right food into my body, who knows. Ive been "yo yoing" for 3-4 yrs or more. I try to find out what works for me then I think its not working because my wight stops dropping then I get frustrated. Its always been hard. I dont think Ive ever seen my abs before in my life.
 
I am not saying to jump up to that many calories.

With the amount of dieting you have been doing, it is going to play around with your metabolism(thyroid) and that is why you probably haven't seen the results you typically expect. The body adapts.

You are right it is a trial and error process. But you need to educate yourself on what you are doing to your body. Cause it can be detrimental even though you have the right train of though.

Have you read the stickies at the top of the Diet and Nutrition page?
 
getlean09 said:
If I eat that many calories a day and work out I will only get fat.
Click to expand...
The bottom line is 'Calories in vs calories out', If you eat more cals than you need but donot expend them, then they will get stored as fat. But if you do proper and regular workouts and eat correctly then you will loose weight.

getlean09 said:
Remember not trying to look all big and bulky but lean.... For me right now losing weight is my focusing not building muscle....
Click to expand...

In order to gain muscle you must be in caloric excess. Since you are trying to loose weight (fat) you need to be in calorie deficit. Your body will not grow muscle as it lacks the required 'fuel'. However if you go from regular eating to eating way to few calories your body will feel it is being starved and will stop burning its reserve food source (fat) to prevent you from dying. This is a survival mechanism.

So it is best to eat a little lower calories that you need so that you body does not think it is starving and uses up fat for energy. And it is a trial and error process to find what limit works best for you and your lifestyle.

Now muscle is more 'expensive' to maintain as it needs more energy. If you dont eat enough calories then you body will start to burn it off as it is 'expensive' to maintain. This is why you need to incorporate weight training to make your body hold on to as much muscle as you can while it burns the fat. But being on lower cals you wont grow muscle so dont worry about that.

Have you read the sticky 'guide to...'?
 
IainDaniel said:
Well it looks like we have found the problem. So basically you are eating what 800 calories a day? The body isn't a constant organism where actions always equate to the same result.

You are starving yourself. The body is thinking, I better keep holding on to this bodyfat, cause I need to protect my important organs.

BTW. I completely understand what you are saying that you want to lose weight. Unfortunately you have a media driven understanding of what will occur if you lift weights. Muscle needs Calories or an energy source to grow. So you need to be eating above a Maintenance level to grow(which would typically be above 2600 cals a day from someone with your stature). You should be doing some sort of resistance training whether dieting or not.

How long have you been yo-yo dieting? (forgive the term)
Click to expand...

Just to chime in a bit, I know a few doctors and nutritionists that say no matter who you are, when you go under 1200 cals a day you're only going to harm your body and miss the mark on achieving all of your goals
 
Ok I just wanted to say thanks for all the support here so far. I think 800 is really an exageration on his part. Believe me I make up for my cals. During the day before it was always junk food now I have adjusted my habits to eat more snsible. I have to make myself think about what I'm going to eat instead of just picking up that candy bar or bag of chips. You guys have made me realize on what I really needs to focus on now. Oh BTW does pilates performer count as resistance? I know its not much but I use that often when I am working out can't really afford a gym right now so that will have to do along with stepper tapes for some aerobics and a stationary bike. Also my last weigh in today was 251.4. That's 7.8 pounds in 4 weeks . Guess I'm doing something right just wish it came off as fast as it went on.
 
the problem with wieght loss is you get to discouraged and every one is right if calories are to low then you are not going to lose. also watch how much cardio you do for a good deficit you want bout 500 cals a day 250 from cardio and 250 from food. dont go under 1500 calories a day talk to a trainer or look up the calculation for your bmr basal metabolic rate i may have just mispelled that. but that should help you figure were you want to be keep your metabolism burning
 
Hey, good job on the weight loss so far, keep at it.

I have to say, coming from experience, the absolute best way to get lean is by incorporating weight training AND cardio. I think its silly to be either cutting or bulking (personally). I am not a bodybuilder, I am a casual lifter. I go three-four days a week, lift hard and intense, and do cardio after my workouts. I have only lost 3-4 lbs so far this first month, but i look exponentially better.

I read a really important article about NOT tracking your progress by the scale, but by pictures, and it is totally true. If i were you, Id be focusing on making this a life style change, lift weights 3-4 times a week and continue with your cardio.. dont get into the nitty gritty and phsche urself out of doing something that would be beneficial. In fact, I have even read that weight lifting is almost more important than pure cardio as a weight loss technqiue, as it skyrockets your metabolism and forces your body to burn calories, while getting an amazing workout during as well.

I have been in your shoes before, and yo yo'd many a times. I lost about 45 lbs since last january, and still have some ways to go (put on a few of those pounds back). I have been eating right, lifting steadilly the past month while cardioing, and I look better than I ever have, even though i havent necesarily lost all that much weight (muscle does weigh more than fat). Weight lifting is absolutely key for reaching fat loss goals. good luck buddy.
 
just one other thing I'd like to add ive been taking depakote now since I was 16 ( for epilepsy ) does anyone know if this drug prolongs muscle growth? Its only 1500mg a day my doctor says not even therioutic level. Anyone else heard of this or on it? I'm going to start lifting again so just would like to know what others thoughts are. Thanks.
 
You are losing 2-5 pounds per week as it is now. How fast were you expecting to lose weight?
 
Listen to Witchblade about listening to Iain.

And yes if you're new to this stuff, then your body can undergo some pretty amazing changes. There might be weeks where your weight seems to be constant, but in the mirror you know that you have lost fat and probably gained muscle.
 
I don't think he was exhagerating at all when he said you only eat about 800 calories a day.


Egg Beaters are about 30 calories per serving
A bagel is a little under 200 calories
Depending on what is in your salad, I'm sure it is not more than 150 calories
And 1 whole chicken breast is about 280 calories

So with that diet, at the most you are taking in 700. Like everyone else has said, read the stickies, plan a diet, incorporate some sort of weight training routine into your schedule, and eat more! Never eat less than 1200 calories. You might lost weight, but a big portion of it will be muscle and that is the last thing you want.

Most importantly, stay consistant but allow your self to have a little bit of leniency. If you do mess up a few times, get over it and move on.\

Good luck with with the fat loss! I am right there with you right now.
 
Fat burners.... Ephedrine and Caffeine assuming you can tolerate it.

Diet is the key to your progress. That is why we tackle the biggest and most important obstacle.
 
You question stated that you are eating right when you are not. That is why your progress has stopped. You can get on all the fat burners in the world and it would not make a difference if you were not eating right and working out properly. I know this from reading and from first hand experience.

Fix your diet, get on a weight training program. Once you have that dailed down then you might consider sa fatburner to give you that extra push.

Ephedrine and Caffiene works great if paired with a good diet.

Give this a read Guide to cutting
 
Thanks Daniel for all of your input, Im playin around with my diet trying to see if I can get more cals. in somehow. Got some barbells this weekend also and a MensHealth training guide The Body you Want in The Time you Have. Will be starting work again soon. IT industry is kinda slow when your contracting out work, so I had time why not get in shape right? Thanks again. :thumb:Now I just have to stick with it and hope not to fall back in my old routine again....
 
I would not recommend ephedrine and caffiene for you right now. Work on the diet before plunging into supplements (especially any kind of fat burner). Supplements are not magic, and in my opinion, aren't necessary though several may be helpful (multivitamin, whey protein, fish oils).
 
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