Thread: Going to get rid of this fat... ! help appreciated :)

32yr old male. 178cm tall and 102kgs

Having been reading through the posts and I have decided enough is enough and I really have to knuckle down on my whole workout / losing this fat !

I am currently on doctor prescribed duramine although will run out at the end of the week. I may try something different now anyway due to another doctors opinion of duramine.

My aim is to lose at least 17kgs. My goal weight of 85kgs. Dont mind adding the muscle in the process.

Will be doing all my workouts ( weight training) morning and cardio in the afternoon. Have full gym setup at home. Cardio consists of bike riding and walking (dog has to get out as well.)

I just need a bit of help with my protein supplement choice and diet tips.

Current diet below.

Wakeup 6am
Workout
(currently having uncle tobys cereal (fibre lift something or other)

10 am -
25 raw almonds
low fat yogurt

Lunch -
currently sandwitch - ham cheese or left overs from night before.

3pm -
2 pieces of fruit

6pm -
cardio

dinner
Usually sometype of protein meat. Chicken/pork/red meat with vegies /salad

What I have been told loosing the wieght is all about the diet so some help would be appreciated. Looking for some quick loss if possible. Willing to be on a strict diet although this is not a long term option. I have to also go back to normal eating (healthy eating) once I shed some kg's.

Potential supps
1 scope - 4 Nitro tropic before workout
Need help with a protein shake - My understanding is need something WPC and do not want anything to gain weight obviously.
As i will be weight training would love something to help put the muscle back on.

I really need some assistance here people really have been out of this for a couple of years and I am so determined to get my body shape back and feel good about myself.

Any opinions / advice is greatly appreciated.

Hi Peteele, Firstly good stuff making the step on fat loss.

Secondly, I'd strongly suggest going thoroughly through the Nutrition Section and apply what is there to your own diet. The stand outs for me personally are your low protein intake. low fat intake and infact (without knowing portion size) very low calorie intake.

Get onto something like www.carlorieking.com.au and plot out your calorie intake and macro breakdown of protein, carbs and fats.

Just those small things will help enormously get a picture of where you are at.

Good luck mate.

the typical fat loss scenario...drop cal's as much as you can and increase exercise as much as you can...a sure fire way to fail quickly

where you start depends on where you are now which should be at least:

- eating at maintanence level or higher
- training 3 - 5/week of wts and cardio

if you aren't doing both of these already then do so

that by itself will warrant fat loss and why drop cal's so low straight away if you can lose wt eating more?

you need room to progress

I started out much the same way and was successful.

However:
1 - I ate similar to you are but way more protein. It was:
bowl of cereal for brekky
1 piece fruit + protein shake at Morning tea
chicken and salad wrap or similar for lunch
protein shake + something (I forget) for afternoon tea
light dinner

My exercise was only once a day though and included a brisk walk (was learning to run so it would be walk\jog at that stage for 5km or a weights session.

However - I am probably lucky. I was also taking a fat burner of questionable repute but loaded with stimulants. Those stimulants could be the only reason I succeeded - in that they gave me energy when I should have been hitting a wall. (Plus this period only last about 2.5 months)

So my advice is go much more moderate - it willd increase your muscle gain or decrease muscle loss so the overall result is better.

If you are a bit of a thinker (like I am) then say so and I will oput up the calorie equations I learnt to use. They worked for me and can help you figure out your maintenance cals.

Originally Posted by swans05

the typical fat loss scenario...drop cal's as much as you can and increase exercise as much as you can...a sure fire way to fail quickly

where you start depends on where you are now which should be at least:

- eating at maintanence level or higher
- training 3 - 5/week of wts and cardio

if you aren't doing both of these already then do so

that by itself will warrant fat loss and why drop cal's so low straight away if you can lose wt eating more?

you need room to progress

Agreed 100%

I will add that a strict diet is NOT needed. Eating healthy with a diet you can MAINTAIN for the rest of your life is going to ensure you long term success. An exercise deficit and being fitter all around will create a massive change in body composition and instill healthy habits for life.

You would be surprised at how big a difference a little sweat can make when you exercise, so go balls to the wall when you do your cardio, go as hard as you can for a good 30-40 mins (walking is not cardio, it just stops you otherwise sitting on the couch eating junk) but don't take this advice that you will run a marathon overnight. You have to build up to it so make sure you are working within your limits and don't injure yourself. It's good to be enthusiastic but not overenthusiastic.

p.s Get off the Duromine, it is JUNK. It's meant to be used for appetite control, using a little will power to not eat junk is going to be far better for you in the long run and you shouldn't be feeling hungry all day even when trying to drop body fat. As for other fat burners, the difference they would make is very small if any and save your money for a new wardrobe.

Actually - unless you can sustain is, medium intensity cardio is the better fat burner.

I will go get the stats if you need them but medium intensity exercise draws a higher % of cals from stored fat and less from carbs than higher intensity cardio. I believe this is because higher intensity cardio requires the energy to be delivered direct into your muscle mass at a faster rate.

Now - if you can sustain the higher intensity cardio, then that lower % coming from fat still equates to more cals so the fat burning is greater. However if you cannot (and I doubt the OP is there yet) then for equal calories burnt - medium intensity will burn more fat.

Add to this the additional condition that comes from walking\running - and I know you did rference this ADZ82. Walking regularly and moving to light jogging, etc - gives your joints, tendons, etc time to tighten and strengthen so it significantly reduces the risk of injury. If the OP has originally been a couch potato (like I was) then I would VERY STRONGLY recomment a period of regular walking with some jogging, then extending. This would be done over a decent distance (like 5km).

I guess the summary is that I believe 5km of walking with periods of light jogging (maybe 5 min walk, 5 min light jog, repeat) will ABSOLUTELY burn more fat and better condition the body for building up to running than trying to run 1km per day (or whatever limit the OP can currently do a high intensity cardio at this stage. It will also be more enjoyable and thus more likeoy to stay as a permanent feature in the days activities.

I will go get the stats if you need them but medium intensity exercise draws a higher % of cals from stored fat and less from carbs than higher intensity cardio. I believe this is because higher intensity cardio requires the energy to be delivered direct into your muscle mass at a faster rate

you burn more % of the cal's used during med/low intensity cardio from fat but it's a much lower %...you'll burn 10 x more cal's from high intensity from metabolism, epoc etc

Originally Posted by swans05

you burn more % of the cal's used during med/low intensity cardio from fat but it's a much lower %...you'll burn 10 x more cal's from high intensity from metabolism, epoc etc

I said that in my post (see a repeat below). But the number is not 10 times.

Now - if you can sustain the higher intensity cardio, then that lower % coming from fat still equates to more cals so the fat burning is greater. However if you cannot (and I doubt the OP is there yet) then for equal calories burnt - medium intensity will burn more fat.

This Lyle McDonald article is relevant to this discussion, in fact his whole series on Steady State vs Intervals is compulsary reading for anyone looking too drop BF.

Steady State vs. Interval Training and EPOC: Practical Application | BodyRecomposition - The Home of Lyle McDonald

gotchyanow didn't read it right