fat butt, needs advice.

[casualgym24]

alright i am 24 lifted off and on since i was 17. my experience with aas is one cycle when 22.I also have experience with DNP. But this is more related to training i havent lifted seriously for about a 1.5yr due to life etc. b.s after my first cycle i was 240 at 5"11 and still had a 32in waist, now after being degenerate for a while i started working out and watching what i ate again at 300lbs, now im 269 and a 38~in waist. My goal is without using any aas, what should my training be like to mainly cut fat, i always lift heavy for low reps but that might not be the best if im going tobe dieting.

any advice here, or people that are in similar situations that use tobe in shape

any opinions/advice helpful

thanks

 

[overcome73]

First off, at this point dont even consider aas. You need to get a sound training program and diet under control and allow your body to reach some of its natural potential. I would begin by constructing a balanced diet and calculate your calories for a week or two. Then see how your body responds and you can adjust accordingly. Training light does not mean that you will necessarily cut up. I would get on a 5X5 program or something that will consistently allow you to increase your strength-buld muscle. Ad in a few cardio sessions a week to start and stick to it. Remember that it took you a long time to get to the condition that you are in. It will not change overnight and there are no secret pills or potions.....just consistency and adjustments as you learn how your body responds.

 

[rick_hfh]

He obviously stated without using aas.

Well, first you need to determine you basic metabolic rate to determine how many calories you burn a day. This is a handy little link.
http://michaelandkendra.com/BMRCALC/bmrcalc.htm

2nd. Eat smaller meals spaced out every 3 hours. While on lower calories this will help keep hunger down and keep motabolism burning.

3rd. Count your calories. This can be a pain in the ass but once you know most of the foods you usually eat it can be easier. There are plenty of websites that tell you nutritional info on foods that don't have a label. I find that writing everything down that you eat helps you stick to it. If you know that you are going to be busy precook your food and bring it with you.

4th. Find a good ratio of protein-carb-fat that works for you. There are some cool people here that have elped me with my diet, I would reccomend that you check out the diet board. This is a training forum so that is why nobody has responded to your post. Diet is more important than training to lose weight. Tons of helpful info on the diet board. I started at a 40% protein 30% carb 30% fat. You can start there and tweek the numbers to see how you respond. There is 4 calories per gram of protein 4 for carbs and 9 for fat. So if you choose a diet at 3000 calories a day that would break down like this.

Protein=40% so 3000 x .40= 1200 calories from protein. Divide that by 4 for calories in a gram of protein= 300 grams of protein a day. That would be your goal for protein intake for a day.

Carbs= 30% so 3000 x .30= 900 calories from carbs. Divide that by 4 for to find daily carb intake for the day. Which would be 225 grams.

Fat= 30% s0 300 x .30= 900 cals from fat. Divide by 9 = 100 grams of fat per day.

It has been my experience that my body adapts to any diet within a couple of weeks so i change the numbers once I hit a sticking point.

5th. Plan on losing weight slowly. Say you find your metabolism rate burns 3000 cals a day go 500 cals less than that. 500 x 7 days = 3500 cals. That is one pound of fat gone. I am sure you will prolly lose more that one pound a week I sure as hell did. Or a simple rule is to take your bodyweight x 12-13 to determine your cals per day.

6th. Drink an ass load of water. Try to get at least a gallon a day. But shoot for 1.5 to 2. This also helps fight hunger for me. You can lose a lot of weight just by drinking more water. I have lost six pounds in one day just from drinking a ton water. The less you drink the more your body holds onto.

7th. Eat healthy sources of fat. Walnuts, almonds, pecans, any kind of natural peanut butter. I love it and it is a good source of fat. Try and stay away from trans fats and saturated fats. They can be hard to avoid but limit them.

8th. Do some cardio. You will feel a lot better and have more energy. HIIT cardio is awesome and you get done a hell of a lot faster than doing hours on end. A lot of people here recommend it. It actually stands for High Entinsity Interval Training. You can do a google to find more about it. But basically it is doing low intensity jog for like 2 minutes and then doing a full out sprint for 30 seconds. Then repeat for 15 minutes, and that is all you need. Try it about 3-4 times a week.

9th. As far as training goes stay with heavy weights it will help keep more muscle. I wouldn't try to do high reps. You can only see your muscles tone up if you lose fat. No matter what you do you cant see muscles if they are hidden.

10th. Have a cheat meal/day once in a while. It helps keep you sane. Eat here in moderation though. You are still on a diet.

Longest post ever. Well I hope that helps a bit. Keep us posted.