Thread: stomach fat loss

its saying to lose a pound a week to eat 2300cal i started loging all my food yesterday and ended up with 1799cal and seen the carb was that high so am adjusting more towards higher protien and fats. i only eat whole foods i dont do fast food or any instant foods i also use real butter very sparingly and real suger sparingly i dont eat pastas pizza potatoes and most breads i have been lifting for 10 years and race downhill mountain bikes for 3 years just want to be ripped for the first time in my life and to actually show the muscle i have

Originally Posted by altered beast

its saying to lose a pound a week to eat 2300cal i started loging all my food yesterday and ended up with 1799cal and seen the carb was that high so am adjusting more towards higher protien and fats. i only eat whole foods i dont do fast food or any instant foods i also use real butter very sparingly and real suger sparingly i dont eat pastas pizza potatoes and most breads i have been lifting for 10 years and race downhill mountain bikes for 3 years just want to be ripped for the first time in my life and to actually show the muscle i have

Ya... thats why i dont trust those 'calculators'
Give a try to what i was saying... you may need lower carbs higher fat or you could lose weight better with lower fats higher carbs... keep proteins higher tho..
Macros, not calories... throw them calories out da window!
Good luck bud!

You can't look at any of this as the bible for success. Use those tools to help you figure out whats going on. I don't believe in bro science so you need a good baseline. I find most people in your shoes really have no clue what they're eating so using something to track it opens your eyes. That can be one of these fukk it programs or you can write it down, point is to track what you eat. A pound is 3500 cals, period the end. Eat more you gain, eat less you loose. All cals are not created equal, so knowing your macro's is important. Once you get a handle on it, no need to log everything unless you want to do so. Also don't try to pin yourself down to every single day, look at it over a week or so. You'll over eat one day and under eat the next. Carbs affect some more than others as will fat.

BPP

what should i be targeting for macros how many grams of each and your right i thought i was eating good and this damn app made me realize i dont know shit about eating right

Originally Posted by bigpapapumpaf

You can't look at any of this as the bible for success. Use those tools to help you figure out whats going on. I don't believe in bro science so you need a good baseline. I find most people in your shoes really have no clue what they're eating so using something to track it opens your eyes. That can be one of these fukk it programs or you can write it down, point is to track what you eat. A pound is 3500 cals, period the end. Eat more you gain, eat less you loose. All cals are not created equal, so knowing your macro's is important. Once you get a handle on it, no need to log everything unless you want to do so. Also don't try to pin yourself down to every single day, look at it over a week or so. You'll over eat one day and under eat the next. Carbs affect some more than others as will fat.

BPP

Knowing your macros is important.. but in order to do that. You must commit to your food scale. And i bet.o.p. isnt weighting any food. So...

O.p you got the app. Stsrt punching all your food in. Stsrt weighting you food out for accuracy.

That's a tough one it helps to have a basic understanding of this:

Protein and carbohydrates both contain 4 calories per gram, while fat provides 9 calories per gram.

I am 50 now and recently went from 258 down to 230. I was always of the opinion that I need to eat 2.0 grams of protein per lb of body weight and my kidneys are not thanking me today. That being said, I have been very happy anywhere from .5 to 1.0 grams of protein per lb.

My basic meal plan was about like this for 1800 to 2100 cals a day

50% carbs, 30% protein and 20% fats. I did play with different fat/carb ratio's throughout. Fats do not tend to mess with me too much and I can tolerate the carbs nicely unless I eat them late in the evening. Some days I would up my protein to 50 to 60% as well. The nice thing about using an app is that you can see where you're at after every meal and adjust accordingly. I do not use protein shakes any longer so my plan was whole food only. I try to not have any sugar and I also limit my sodium intake. I eat lots of chicken and fish and veggies.

I will asteric all of this by stating that this is what works for me, keeps my kidneys happier, my cholesterol in check and basically feeling as good as I can for my age.

You have to put your body in a deficit to loose that belly fat. You now know your maintenance cals, so eat less or burn more and don't try to accomplish it all in a week. Have fun with your diet but look at it over several months for success. Take some cheat days, thats the only way your body knows you're dieting.

BPP

I saw what I felt was a significant change in my belly fat when I was running anavar at about 60 to 80 mg ed for 12 weeks. Pumps were unreal but the word is it helps males with stomach fat. Helped me I thought.

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Originally Posted by bigpapapumpaf

That's a tough one it helps to have a basic understanding of this:

Protein and carbohydrates both contain 4 calories per gram, while fat provides 9 calories per gram.

I am 50 now and recently went from 258 down to 230. I was always of the opinion that I need to eat 2.0 grams of protein per lb of body weight and my kidneys are not thanking me today. That being said, I have been very happy anywhere from .5 to 1.0 grams of protein per lb.

My basic meal plan was about like this for 1800 to 2100 cals a day

50% carbs, 30% protein and 20% fats. I did play with different fat/carb ratio's throughout. Fats do not tend to mess with me too much and I can tolerate the carbs nicely unless I eat them late in the evening. Some days I would up my protein to 50 to 60% as well. The nice thing about using an app is that you can see where you're at after every meal and adjust accordingly. I do not use protein shakes any longer so my plan was whole food only. I try to not have any sugar and I also limit my sodium intake. I eat lots of chicken and fish and veggies.

I will asteric all of this by stating that this is what works for me, keeps my kidneys happier, my cholesterol in check and basically feeling as good as I can for my age.

You have to put your body in a deficit to loose that belly fat. You now know your maintenance cals, so eat less or burn more and don't try to accomplish it all in a week. Have fun with your diet but look at it over several months for success. Take some cheat days, thats the only way your body knows you're dieting.

BPP

I like how you mention. It won't happen over a week.

When im trying to drop body fat. I add my cardio in, and i dont go HAM right away with dropping cals. Ill wait 2 weeks, drop 100, and then slowly drop more calories and up cardio at the same time. i dont want to be hitting a plateau right away. And when i do, there has to be some wiggle room.

Also. Another tip, dont set the bar so high. Make your goal with in reason. Like 30lbs in 3 months. Thats unrealistic if youre not using DNP.

I think 1 lb to 2 lb per week is about all that is reasonable. You can absolutely loose more and probably will but if you target something obtainable each week you should do well. If you really look at it, atleast for me, its hard to burn an extra 500 cals a day on cardio (I'm too old) but adjusting the diet is pretty easy. The magic comes when your body adjusts to the lower cal intake and your cardio adds that extra blast. I try to do 30 mins of cardio a week but I can only namage 250 to 300 cals burned.

The nice thing when using an app is that you can see where you are at any given meal, day or week. Again nothing against using a log book but unless you know what's what, you basically are writing blind.

Using gear will not in itself burn cals, adding muscle mass will increase your cal requirement and as muscle replaces fat, your cal deficit works better.

BPP