I need to drop some fat

  • Posted by a hidden member.
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    Jun 29, 2007 2:28 PM GMT
    Okay, I started a diet around May 20th. It's June 29th. I started at 218 with 28% bf and I'm down to 207 with 26% bf. The last week I've really slacked off on my diet(illness), and I've held at 207 since then, which is cool. No gains. So I've lost about 2 to 2.5 pounds per week when I was strict about my diet, which is what my diet is set up to do. In short, I'm happy with my diet so far. But there is always room for improvement.

    Now I'm adding an exercise module to my program. I'm planning to do one of the RealJock programs here, but I wondered if someone might be able to recommend some additional exercises for toning and hardening thighs and legs, lovehandles, and the lower stomach? Also - any nutrition advice to help me drop more body fat? 26% is still too high. According to Exercise for Men only, I need to be at 18% or below to be considered normal. That's 8% I have to drop.

    Thanks in advance for your advice.

    Jason
  • Lincsbear

    Posts: 2603

    Jun 29, 2007 4:17 PM GMT
    Well done so far,menu2!You sound like you`ve got a sensible attitude to losing weightie slow and steady.For toning and strenghtening the legs and thighs,how about running or swimming regularly?The exercise will also help burn off any extra calories,raise your metabolic rate(using even more),and give you a mood lift.For lovehandles/lower stomach,the sheer weight loss will help,although there`s probably an exercise/s somsewhere on RealJock.As far as you`re body fat is concerned,yes you`re a bit high,but plenty of aerobic/endurance type exercises will soon reduce that down below 20%.Nutritionally,avoid saturated animal fats(you`ve probably heard all this before!)as they`re rich in calories and bad for the heart;cutting them out of your diet will keep the calorie count down.Try to replace them with plant based oils,etc.in cooking.With exercise,I`ve found consistency is the key to success.Best of luck!
  • CurvDkBlkTop

    Posts: 30

    Jun 29, 2007 5:06 PM GMT
    Questions for you: How much Weight Training sessions are you doing per week? How many calories are you intaking per day? If you are not weight training, are you following a target bodyweight x8-10 caloric intake equation for each week of desired weight loss?

    Basically, you need to get as SPECIFIC as possible regarding your fitness goals on a WEEKLY basis. Until you gather the answers to the questions above, at the very least, consult your physician regarding beginning a solid weight training regiment. And just FYI, compound and powerlifting movements provide the best caloric burn (squats, overhead press, benchpress, pullups, bent rows, snatch-and-presses, etc).

  • CurvDkBlkTop

    Posts: 30

    Jun 29, 2007 5:09 PM GMT
    Quickk correction to the previous post: Without performing a weight training regiment, in order to loose weight you need to intake your bodyweight x 8-10 per DAY in calories, not per week. Apologies if there was any confusion.
  • Posted by a hidden member.
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    Jun 29, 2007 10:32 PM GMT
    Lincs,

    I have a sensible attitude so far. Not sure how long that will last. I ran into a guy I used to mess around with who lost like 30 or 40 pounds very quickly by cutting his intake to 800 calories. Really tempting but I think I'd be unable to function.

    Running I have a problem with because of my arch and knee problems. I can walk real fast but running is a problem. I can get to a good heart rate walking fast though. Swimming is definitely something I enjoy...I just have to find a gym with a pool in PGH that isn't crazy expensive.

    Thanks for the input.

    Flex,

    Hey man...nice pics, btw. I have yet to add weight training sessions. I want to add three weight sessions per week and cardio 5 to 6 days per week, so that's the plan. As far as calorie intake...per day it's around 1400 to 1500 calories. This is a little less than your 8 to 10 * body weight, but close. I am using a target body weight to time to completion equation (using Fitday). My net calorie loss per day after activity is around 1300. 1300 * 7 / 3500 calories per pound. This gives me an optimal weight loss per week of 2.6 pounds (which is the limit of healthy weight loss per week I'm told). This is after a standard days activity without a exercise program. I know that once I add cardio and weights, my weight loss will increase.

    I hate to say this, but I don't know what compound or powerlifting movements really are. It sounds like what you are talking about are freeweight exercises. Can you suggest some exercises that tighten and tone legs and thighs, lower abs, and obliques using the movements you describe?

    Thanks in advance.

    J
  • Lincsbear

    Posts: 2603

    Jun 30, 2007 2:00 AM GMT
    menu2,don`t be tempted to go on one of those crash diets that promise miracle results.They don`t work in ythe long run.800 calories a day sounds crazy!I managed to lose about three pound a month for six or seven months on a daily intake of 2800-2900 calories a day,plus five workouts a week.Luckily,I have a fast metabolism!I`ve now stabilised at around thirteen stone,ten pounds,my near ideal weight.
  • CurvDkBlkTop

    Posts: 30

    Jul 02, 2007 8:26 PM GMT
    I agree with Linc...MORE importantly, if you are already doing cardio, AND you are interested in adding weight training to your regiment, you need a few more calories in your daily intake. Let's look at the math:

    You started at 218lb at 28% bodyfat. That's @158lbs of bone and lean muscle with @61 lbs of fat.

    You reported your progress at 207lb at 26% bodyfat. That's 153lbs of bone and lean muscle mass. Basically, you are LOSING LEAN MUSCLE MASS as well as fat...NOT GOOD.

    My immediate advice is three fold:

    1) If you aren't doing so, start eating 6 meals a day (you can substitute a good protein/carb shake for two or three of those meals), making sure to at least get 130-150grams in LEAN protein sources each day (5, 5oz servings), as well as 300grams of complex carbs (5 moderate servings of Rice, non-fried potatoes, and all the veggies you can stand).
    Do your BEST to get at least 1700 cals per day, or else you are STARVING your body (at your current weight), which trains it to STORE fat, not loose it.

    2) The BEST way to tone and tighten is to start on a weight training regiment. If you don't like free weights, you can certainly use nautilus machines for the time being.
    Remember, the more muscle you build, the more calories you burn...ALL DAY and NIGHT. Gaining muscle mass SUPPLIMENTS your additional fat burning process.

    3) Talk to a nutritionist/fitness trainer. It sounds like you could really benefit from an "orientation" as to how to successfully make the changes you are looking to implement with your physique. Even if you only do 1 "session," I think the information you would gain would greatly benefit you. If you don't belong to a gym, get a membership. Again, even if it is just for one month, I really believe your effort will be made much more efficient if an entire nutritional and exercise plan was drawn up for you.
  • Posted by a hidden member.
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    Jul 02, 2007 9:36 PM GMT
    Okay, I'll give it a shot...one question, though. By adding the additional 200 cals (probably will be through shakes), and also adding this muscle mass, I will still be dropping in weight, right? I'm not really looking to bulk up at all, honestly. I'm trying to bulk down. Down past 18% bf and down to 185 body weight.
  • Lincsbear

    Posts: 2603

    Jul 03, 2007 12:45 AM GMT
    menu2,if you`re doing the cardio and the weight training exercises every week,you`ll be burning off the fat(lovehandles,etc.),and building muscle mass,so you`ll be slimmer,more toned and muscled,and healthier.As FlexnBlkTop says,keep up the protein intake(low fat kind).Cardio exercise will boost your metabolism,so you`ll use more calories in just living!All this will result in weight loss.I`d recommend no more than two pound a week.Maybe you need to speak to a professional trainer/dietician as he/she will be able to give you very specific advice tailored to your individual needs.But if you follow the above,you will most probably lose weight,be trimmer/more toned,and be more muscled.Burning off the fat alone will give you better muscle definition with the same sized muscles.As regards specific exercises,is rowing possible for you?It`s a good all round exercise,cardio,builds some muscle,tones,and easy on the legs and knees.But don`t expect to become an Adonis within a month or so,but you will be lighter,slimmer,etc.Best wishes,John.
  • Posted by a hidden member.
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    Jul 03, 2007 2:26 AM GMT
    Hey menu2! Good job so far; aiming for a goal is always a good start. I used to weigh 385 lbs, but I have since then lost 155 lbs. You do NOT have to starve yourself to lose 30 - 40 lbs. My BF used to be above 56%, but now it is 16.3%. I never changed the amount I ate to lose 100+ or to decrease my BF. I have a few recommendations for you, but I'll contact you via a message.

    Good Luck!
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    Jul 06, 2007 1:17 AM GMT
    hey menu2 you have done a great job so far keeping everything slow and steady, one of the best things i tell all my clients is to keep pumping the iron as well, the more muscle you build the more calories you burn at rest. try adding squats, lunges, and leg presses to help your legs, working larger muscles groups burns more calories as well. keep the weighttraining up and the cardio and you will see that bodyfat start really dropping off.