diet and losing fat

[rdhdfmn]

Ok I need a little guidance here. I finally made the decision to start eating like I was suppose too. I got my lean mass checked and from that I went to a local gym to get a diet plan. here are my stats

6'2 235 around 22% bf

They put me on a 2 to 1 ratio of carbs to protein diet

370 grams of carbs

197 grams of protein

37 grams of fat

I dont follow a specific plan everyday but I am very close everyday to my c/p/f


I eat rice,pasta,bagels,all clean carbs

chicken, lean ground beef, tuna

all my fat comes from the protein I eat.

Lift 4 times a week

monday is chest
tuesday bis tris
wed off
thursday back
friday legs

always sore the next day after training
I have been eating like this for a month now. I know that isnt a long time but this is my question

I have noticed increases in my lifts
added an inch to my arms

but I havent noticed any fat loss around my waist or anywhere on my body. How long will it take to see fat loss? I know it hasnt been that long but I finally dedicated myself to this and I dont want to put on any more fat . these guys also say that it doesnt matter when you eat your carbs as long as you dont exceed your calorie quota for the day. they have me at eating around 2800 calories a day. thanks

 

[Kid Dynamite]

Drop the bagels and pasta, processed foods, etc. Keep cals the same. If you don't lose weight after 2 weeks, start cutting cals from carbs, say 200 or 300 a day. Oh yeah, I'd lower carbs, up your protein and fat, do a search on diets and forget alot of what the people at the gym told you. You'll be suprised at what you'll learn.

 

[JJFigure]

Check out the post on Crum's Ultimate Diet.

 

[Burning_Inside]

nah let him go and eat hi carbs for dieting, he can be a guinea pig and we can see if it really works.

 

[mlomker]

Stick to whole-wheat breads and pasta if you are going to eat them at all (nobody on a diet should). I consider white rice an acceptable compromise, even when dieting, but many would argue against it.

Are you doing cardio? Cardio is a necessary evil when it comes to losing fat. I did cardio 6x per week at 30 min. per session when I was dieting. I got down to 8% but my body is comfortable at 15%...gained it back and decided that being thin isn't worth the effort.

 

[SOLID]

ummmm...did you ever think to add cardio to your regimine? Work your way up to 40min first thing in the morning (low intensity) Exwalking on the treadmil set at 15%incline and speed at 2.7 mph). Start slow and work your way up 30min 3x week, then 40min 3x week then 40min 5x week then 40min ED. This is what I do and it leans you out very nicely. Also think about "super supplementing" to help hang on to your precious lean mass. Anavar is working nicely for me.

 

[rdhdfmn]

thanks guys

I am working with a guy from one of the local gyms and one of their ways to do things is to rest only 40 seconds between sets to make your heart jump up and stay up during your workout. That way you get a cardio workout while lifting also. I am eating a buttload of food and I really dont like eating that much. I am always full. I will try the morning cardio and see what happens. I am like the rest of you and dont want to lose lean mass if at all possible. By the way thanks for the replies. I really dont like eating all those carbs either but what am I to do? Just try something and see if it works for me. Thanks again RD

 

[SOLID]

I'd drop those carbs dramatically. You will not loose lean mass if you do low intensity cardio. You might loose a little when you start decreasing cals leaving you under maintanance, but if you do it right up your protein you'll be fine. Drop the carbs, hit up 1.5 at least protein grams per bodyweight.

SOLID

 

[rdhdfmn]

calories

Do my cals look ok?I did the 12 x boyweight and it came out to about the same. And what about fat? I have read and heard alot of things. anyway thanks for the replies RD

 

[Vageta]

At 22% bodyfat he should lose fat just fine with his current regimen. Sure it can be improved but there is no reason to do anything drastic at this point. Cardio is also not necessary yet though it would definately help. I have anything but a fast metabolism and I was able to get down to 10% with diet and weight training alone.

Telling someone at 22% bodyfat to start doing 6 days of cardio, go on a low carb diet, etc.. is overkill. Sure it will work, but so would a simple body for life type plan. When he hits a sticking point then he can make changes but never go into a diet with all your guns blazing or you have no where else to go from there.

General recommendations for your current diet:

1. Drop the carbs to less than 250g, more along the lines of 200g.
2. Increase the protein to at least match your bodyweight.
3. I'd about double your fat intake to replace the missing carbs and make sure at least 2/3 of them come from EFA's.
4. Add some light cardio 3x per week for starters and increase the time of each session by 5 minutes a week. When you start to plateau then think about adding more days.


With a simple plan like above, the majority of the population could achieve a good 8-10% bodyfat without much trouble. To get lower you can then decide to cut carbs lower, do more cardio, etc... But until you reach that point why put yourself through unnecessary pain?

3 years ago I lost 43 pounds in 14 weeks following a simple body for life plan. Once I hit a sticking point I then started more extreme measures. I doubt I could have lost any more weight than that without sacrificing muscle with ANY type of diet and training regimen. When you are that out of shape your body responds very well to any kind of diet and training even if they aren't the most efficient.

 

[rdhdfmn]

Thanks again

Again thanks for the replies.I was thinking I am tierd alot and it may be from all the carbs. I think I will follow vagetas advice and see what happens. Its all a process isnt it. RD