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A little help - weight loss & toning?

zespheley

zespheley

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So this is a mix of both training and diet - I need advice.

And I'm not asking for the jackasses to comment please.

I'm not trying to GAIN weight or muscle as I am not competing.
I just want to tone up more, lose weight (current fat), and am currently taking this thermo fat burn from apexx while snacking through the day and working out 5 days a week (2 hours a day). I do 1.5 mile running, 15 minutes stair master in interval speeds, 15 minutes of elliptical w/ resistance, and then ab workouts w/ weights then weight training machines. I can't go below 160 lbs in my weight, I am mostly muscle and I've multiple techniques/diet plans.- I havent hit a plateu yet - I change up my goals and speeds and weight training.
Should i take any of the gear products in the shop; which ones?
What am I doing wrong ?
 
First i think you should log your meals. Establish a caloric baseline that you can manipulate up or down drpending on your goals. Definatly add weight training to the mix, you wont get huge trust me. Get those things going and post on here and im sure you will get plenty of help. Good luck.
 
I've been doin the logging though. I've tried going down, and I've tried staying with my caloric intake.
 
160 lbs mostly muscle? No way should you be eating 1300 calories. Your maintenance without exercise has got to be in the 2200 calorie range, maybe more depending on your job. If you're doing cardio and moving weight, your maintenance on your training days might be 3000 cals. You want to be maybe 500 calories under maintenance, tops.

Something's not right with your numbers. Have you gotten a bodyfat assessment done?
 
ThreeGigs said:
160 lbs mostly muscle? No way should you be eating 1300 calories. Your maintenance without exercise has got to be in the 2200 calorie range, maybe more depending on your job. If you're doing cardio and moving weight, your maintenance on your training days might be 3000 cals. You want to be maybe 500 calories under maintenance, tops.

Something's not right with your numbers. Have you gotten a bodyfat assessment done?
Click to expand...

I agree. You need to go to fitday and input your daily meals and get an accurate number. 1300 cals a day is barely enough to live lol!!
 
myfitnesspal.com and app is on iphone droid... has all the foods I eat and simple calc...

The first steps to fitness is knowing your diet.
 
zespheley said:
So this is a mix of both training and diet - I need advice.

And I'm not asking for the jackasses to comment please.

I'm not trying to GAIN weight or muscle as I am not competing.
I just want to tone up more, lose weight (current fat), and am currently taking this thermo fat burn from apexx while snacking through the day and working out 5 days a week (2 hours a day). I do 1.5 mile running, 15 minutes stair master in interval speeds, 15 minutes of elliptical w/ resistance, and then ab workouts w/ weights then weight training machines. I can't go below 160 lbs in my weight, I am mostly muscle and I've multiple techniques/diet plans.- I havent hit a plateu yet - I change up my goals and speeds and weight training.
Should i take any of the gear products in the shop; which ones?
What am I doing wrong ?
Click to expand...
ECA stack...
 
ok i was rounding down for the extreme fat loss...but here

maintenance 2290
fat loss 1832
extreme fat loss 1374

body fat%21.64
fat weight 34.6
lean weight 125.4

bmi is 27

im not saying i dont have fat because i do lol, just i have a little more muscle in my legs and arms
Maintenance2290
 
Your numbers are WITHOUT EXERCISE. If you burn 800 calories at the gym, your maintenance those days is 3100 calories.

If you burn 800 calories and only eat 1400, you will definitely be losing more muscle than fat.

160 lbs x .20 = 32 lbs of fat. With a perfectly timed diet composed of perfectly balanced nutrition, you can run a 900 calorie deficit (roughly 30 calories per pound of fat) and not lose muscle. But I doubt you want to eat 12 meals a day that are 120 calories each, each one with a perfect ratio of fat, protein and carbs.

Oh, and next week it'd be an 850 calorie deficit.

Your body is eating itself. When you go off your 'diet' your maintenance will have dropped and if you return to your normal eating, you'll wind up gaining weight again. Yo-Yo time.

Run a 500 calorie deficit and you'll lose mostly fat, not lean mass. And for heaven's sake, adjust your intake based on exercise and daily activity!
 
Its with 5 days of exercise hun. Just sayin unless the calculator is phucked
 
Calc (or something) is fucked up. You say you're in the gym for 2 hours. I see 40 minutes of cardio plus weights. That's gotta be 800 calories, minimum, unless you're just holding the weight benches down on the floor. Even at 600 calories a day (averaging for 5 days a week), that means your reported maintenance without exercise is 1700 calories. I'm coming up with 1900 calories if you have a sedentary job, more if you're on your feet all day.

You're not eating enough, and you are training your body to get better at using its lean mass for fuel. Knock off all the 'extreme' crap and dial yourself in at a 500 calorie per day deficit for the next 4 months and you'll lose 10 lbs of fat *without* losing muscle.
 
ThreeGigs said:
Calc (or something) is fucked up. You say you're in the gym for 2 hours. I see 40 minutes of cardio plus weights. That's gotta be 800 calories, minimum, unless you're just holding the weight benches down on the floor. Even at 600 calories a day (averaging for 5 days a week), that means your reported maintenance without exercise is 1700 calories. I'm coming up with 1900 calories if you have a sedentary job, more if you're on your feet all day.

You're not eating enough, and you are training your body to get better at using its lean mass for fuel. Knock off all the 'extreme' crap and dial yourself in at a 500 calorie per day deficit for the next 4 months and you'll lose 10 lbs of fat *without* losing muscle.
Click to expand...

made alot more sense.. thanks ill try that
 
What are your macros?

Sounds like your body is in metabolic efficiency (starvation) mode and is hanging on to fat.
Simply cutting calories without modulating macro intake doesn't always work, especially for people that have been on a low calorie diet for awhile.
 
What are your stats? I'm 5'7", lifting for most of 30 yrs, competing most of the last 12 yrs and my stage weight is 150 at ~6% bodyfat. I've done a couple rounds of keto dieting where I've done sequences of around 800 cals / day - NOT a continued diet - this is competition dieting and has a very specific goal and I'm very experienced w/ this type of prep. Outside of these particular situations, my best results have come from cutting at around 1700 cals.

If you are trying to make some sort of progress on 1300 cals and 2 hrs in the gym, most of it being HIIT, I have no doubt you're getting nowhere. I can't even begin to guess what you are basing your current program on unless you are specifically trying to lose MUSCLE. Can you please post your current meal plan?
 
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