can't slim down

[sweetness55]

Im 6'4'' 260 not sure about bf% I did 2 cycles about a year and a half age and gained a total 35lbs I lost about 5 pounds sence then and a lot of my strenth. So i know im out of shape.. I have been running about 30 to 45 mins. a day and still doing my regular lifting routine, and my diet is ok. But i can't seem to drop any weight. Is there any thing else i can do to drop this weight, or is there any otc things i can buy that will help..

 

[badhabit08]

how many calories u gettin a day?

 

[*ebony*]

hey sweetness(diggin your username by the way
i don't now when your doing your cadio or what type but try to do so HIIT early in your day. it's been working for me anyways, def leaner. you'll feel great the rest of the day, more energy(agian just speaking for me)

 

[xrsist]

post up your diet for us, maybe we can make some changes there to help

 

[Tatyana]

Im 6'4'' 260 not sure about bf% I did 2 cycles about a year and a half age and gained a total 35lbs I lost about 5 pounds sence then and a lot of my strenth. So i know im out of shape.. I have been running about 30 to 45 mins. a day

Based on your weight, and depending on how fast you are running (12 min/mile to 5 min/mile), you will burn anywhere between 160-330 kcals/10 min , so you may be burning 480-1000 kcals each time you run.

That is 7000 kcals/week.

While fat loss/fat gain may involve a bit more than calories in-calories out, it is the easiest method right now.

One pound of fat = 3500 kcals, that is a 500 kcal deficit/day.

If you are eating at maintainance calories, it should be 1 lb of fat/week.

Training also burns calories, but again, it depends on the duration and intensity.

and still doing my regular lifting routine, and my diet is ok. But i can't seem to drop any weight. Is there any thing else i can do to drop this weight, or is there any otc things i can buy that will help..

At your weight, your maintainance calories are around 4160 kcals/day.

I do think that when you get used to bulking and eating a lot or whatever you want, cutting back can be a bit difficult.

To lose weight, it is best to create a small calorie deficit with diet, so around 10-20 %, so you could eat between 3328- 3744 kcals/day.

If you are eating WAY below maintainance, that is also an issue, as you can still get fat and lose muscle if you are on a starvation diet.

Do you have an idea of what you are eating everyday?

Grams of protein, carbs, fat?

The number of calories?

It is quite shocking how quickly they add up.

It also depends on the intensity of your cardio, if you are used to running, as teh calories will drop as you get used to the same cardio.


I know for my 1 hour bike ride to work, my heart rate monitor has shown I have dropped from 550 kcals to about 440 in just one month of doing this cardio about 4 x/week.

 

[BMK792]

At your weight, your maintainance calories are around 4160 kcals/day.

I do think that when you get used to bulking and eating a lot or whatever you want, cutting back can be a bit difficult.

To lose weight, it is best to create a small calorie deficit with diet, so around 10-20 %, so you could eat between 3328- 3744 kcals/day.

If you are eating WAY below maintainance, that is also an issue, as you can still get fat and lose muscle if you are on a starvation diet.

Do you have an idea of what you are eating everyday?

Grams of protein, carbs, fat?

The number of calories?

It is quite shocking how quickly they add up.

It also depends on the intensity of your cardio, if you are used to running, as teh calories will drop as you get used to the same cardio.


I know for my 1 hour bike ride to work, my heart rate monitor has shown I have dropped from 550 kcals to about 440 in just one month of doing this cardio about 4 x/week.

^^ best there is

 

[Blane]

stop eating donuts at 11:30 PM.