Cutting body fat

[the People's Champ]

this will be my first attempt to cut off some unwanted pounds. I have hit a wall in my training so I have decided to concentrate on losing some fat for the next two weeks. I have never tried cutting before so all comments, suggestions are appreciated. what has also prompted this decision is that the last week, I have been sluggish, and two of my off days, I have slept for more than 12 hours! I normally get5-6 which is fine for me, but 12 hours is just plain too much.

my plan was to eat less, yet concentrate more on cardio, because i haven't been doing any, but still workout with less intensity. I don't want to work out with the same amount of intensity because I think I would burn out.

 

[p03t1c]

lower the carbs and up the protein. works every time.

 

[the People's Champ]

well, for one, my diet really consisted of lots of protein, and not a lot of carbs. which is why I am hitting the wall... I really do need to get rid of this food tumor on my torso

 

[nikkita]

can you describe your diet? and your stats?

 

[coolcolj]

why not use training to cut fat?!

Since I doubled the volume of explosive moves like olympic lifts my fat is starting to melt off! And I'm eating way more than what I normally eat!

You can do this with normal weights by using lighter stuff and go fast, do high reps 10-12 reps and rest for 30 sec between sets. I guess do lots of sets and superset opposing muscle groups.

Explosive moves burn lots of calories

 

[strong island]

Rule number one: caloric deficit...then screw with nutrient ratios the way you see fit.

 

[the People's Champ]

Rule number one: caloric deficit...then screw with nutrient ratios the way you see fit.

thanks

diet consists of some junk food, and some health food.

1st meal: granola bar and mountain dew
2nd meal: half a turkey sandwich(I make them big)
3rd meal: two chicken thighs, rice and a small burrito
4th meal: other half of turkey sandwich
5th meal: $.99 burger from jack in the crack
6th meal: eggs and rice, or chicken and rice

put two protein shakes for breakfast and one before bed, and that is what I normally consume. I am 5'10.5, weighing in at 188(I recently gained from 178 which is why I wqant to start cutting now, and then bulk up again).

as far as working out, today I ran three miles and later on I worked out with my friend with light weight but lots of reps. and I plan to do that for towo weeks, unless a better plan is suggested.

 

[nikkita]

well, first drop the junk food and sodas... no burritos of burgers! too much fat... at least only cheat once a week. I see your diet is too high on carbs and not enough protein...at what time do you train? what is mountain dew? how many eggs on the last meal? are you in the possibility to add other stuff to your diet... such as tuna, meat, whey protein or more chicken?

 

[bignate73]

$.99 at Jack in the Box. LOL

damn, isnt mcdonalds having .99 bigmacs right now? anything has to be better than jack in the crack.

if anything hit up in and out and spend a little more for some good stuff.

670 cals
41 g of fat
40 g of carbs
37 g of protein
1430 mg of sodium

hehehe. one of the most savory ways to clog an artery.

dont worry, its my weakness.

 

[the People's Champ]

BigNate-I hate mickey D's. food for the little people.

nikkkita-I work out usually right after work which is in the daytime. moutain dew is soda. yes, I do eat junk food, but not totally junk. I do prepare my food for the day, minus the jack in the crack. I have like 3 eggs at night. I don't compete, and if I did, I have a long way to go. anyway, I just wanted to lose some unwanted bulges in the waist area before I bulk up again. in my point of view, I eat pretty healthy, not too much junk food, but not strict to where I am being really picky with what I eat and suffering. I like to eat, that is all there is to it. instead of saying cut down the carbs, give me some solutions. substitute my granola bars with what? that is what I am asking for. some suggestions. I am obviously not a dietician, otherwise I would have this balanced diet thang down pat.

anyway, what should I do? I understand the calorie deficit wholly, but is there anything else that I could do?

 

[the People's Champ]

I did fail to mention, that I do drink on the weekends. beer that is. yes, tons of carbs, following that though is usually an arm workout

 

[nikkita]

ok, my suggestion is to rise the proteins something like this...

1st meal:
4 boiled eggs, milk (skim), oatmeal, 1tsp olive oil, whey protein
2nd meal:
1 can tuna or 6oz meat, whey protein + 1/2 turkey sandwich
3rd meal:
two chicken tights + whey protein + veggies
4th meal:
whey protein + 1can tuna or 6oz meat + 1/2 turkey sandwich
5th meal:
$.99 burger from jack in the crack
6th meal:
eggs or chicken, milk (skim), veggies

I added more protein simply because you don't want to loose muscle... also drink 3-5 liters of water per day. I left the 5th meal the same because you said that is the only meal that you can't prepare. I sustitute the rice for veggies because at night we don't use complex carbs (rice, potato, pasta) readily... and when you don't use carbs readily most convert into fat.
Usually people respond just by avoiding food that contains fat such as cheese, non-skim milk, doritos and stuff. I took out the burrito because of the tortilla (assuming its flour tortilla). When coming to cutting diets there is a kind of sacrifice because one need to say no to food that we like.
I hope this helps and if you have any question feel free to ask me.

 

[strong island]

You have a decision to make:

You can drink beer and eat junk food OR you can be shredded.

Rule number two: You have to learn to manipulate insulin.

You are eating shit and high glycemic carbs which will cause insulin spikes throughout the day....You will never lose bodyfat with high insulin levels.

 

[the People's Champ]

nikkita-thanks for the suggestions on the meals. as far as I was concerned, preparing my meals made me think I was eating healthier, but not tending to my weightlifting needs.

I know you guys say, drop the soda, but how do I stay awake during the day? I dont drink coffee, and I only have a can of mountain dew on the way to work, and for lunch. on the other hand, I dont want to be dependent on a pill for pure energy.

anyway, thanks for the great criticism, and coments. I appreciate it. seems like the limiting factor was my diet.