I'm fat...help me lose this disgusting slop!

[rikishi]

OK, so I'm not fat, but my standards I am. I'm probably about 15% bodyfat and when I get bloated my stomach becomes disgusting. I want to get my abs showing again. I'm about 258 lbs and 6 feet 4 inches.

My diet is very clean, which makes me go crazy as to why this slop isn't melting off. I only eat simple carbs when my glycogen is low (post workout, morning, ect), and many days I do not eat any carbs. Other than that, I eat a lot of natural peanut butter (about 1 jar a day, which is about 2200 calories I think) and chicken breast. My maintenance calories are around 3500 so I need to eat a lot of food to make sure my hard work to obtain my muscle mass does not disappear.

It is very important to me that I do not lose any muscle in the fat loss process and I don't want to lose more than 10 lbs (I figure if I can lose 10 lbs of fat that would put me at around 12%, which would mean abs).

What would you guys suggest? I was thinking eating about -500 maintenance calories a day of nothing but Ezekiel bread, chicken breast and natural PB. Is this a good way to go? Would you recommend something else?

Also, what type of cardio and how much of it? Thanks!

 

[Will Goes Boing]

Why don't you post a picture of yourself and we'll see if you really are 15% BF. The problem I've seen with this forum is that a lot of members who are in the 200+lb range "THINK they are PROBABLY in the xx% BF range". And I've seen a lot people claiming they are "probably" in the 12-15% range.

The fact is that if you're over 200lbs and you're at around 15% BF you don't have much fat on you, and you should be very muscular. Chances are most of those guys are probably in the mid to high 20%. In that case a different kind of diet needs to be done.

And another thing is that people THINK they are eating a healthy diet but most of the time their diet is whack up the wazoo. 1 jar of peanut butter a day and you're wondering why you're not getting lean?

Post up a picture, and then post up your meal plan, and post your current workout routine. And maybe you can get some help to lose that "disgusting slop".

 

[C.K.]

Eat clean and cardio twice a day in the am on an empty stomach and pm if your focus is losing weight keep your cals in a deficiet and worry about putting on muscle later... i used to weight 225 and started dieting and doing intence cardio over summer break and in those 3 months lost 50 lbs... stay dedicated and you can do it!

 

[cryptosporidium]

40 mins of moderate cardio
lots of water
keep the carbs on the lower side

if you post up more details regarding the training routine and diet you have goin on now we can better assess it.

 

[Nomak666]

All good advice. Get a clean diet going, 6 meals per day, protein in every meal, complex carbs in first 3-4 meals, last 2 meals only protein and healthy fats. 30-45 minutes of low intensity cardio on an empty stomach. start with 30 minutes, add 15 minutes every week, untill you hit 1 hour, then add a second session, either postworkout, or late on in the day. i would drop the simple carbs post workout. i know post workout you should take in simple carbs to refuel glycogen, but when trying to cut, insulin spikes arent really needed or necessary.

Intense cardio or HIIT cardio would get your weight down fast. i helped my brother go from 220 over 25% bodyfat, to 170 pounds 12-14% bodyfat using a low carb diet, hiit cardio in the morning on an empty stomach.

POst your current routine, diet, etc, help us out so we can help you.

 

[rikishi]

Thanks for some of the advice. I'm not really trying to lose too much weight. I'm not fat, I just consider myself fat because I do not have visible abs. Ideally, I'd like to drop about 15 lbs of fat and get down to 240-245 from 258 without losing any muscle/sparring as much as possible. I seriously am 14-15% bodyfat, if anything it's lower than that. I had my bodyfat checked in a bodpod about 14 months ago, and it was 17%, and I've lost a lot of fat since then and have also gained about 30 lbs on top of it.

As for laughing at the jar of peanut butter a day, you have to understand that it only accounts for about 2300 calories for me a day, and my maintenance calories are 3500. PB is healthy fats in a 8 to 1 ratio and I do not see how it is detrimental to my diet. To you, maybe, but I bet I weigh a lot more than you do and I need the extra calories.

I'm thinking of eating -500 calories a day from Ezekeil bread and chicken breast up until night time, when I'll have maybe 2 TB of peanut butter and casein protein. I do not have the time or resources to cook anything except chicken breast, which I can make in a toaster oven, so this complicates things slightly.

My training routine is just fine, I lift 4-5 days a week and I do cardio. I generally mix up the cardio, some days I sprint, some days I walk, and other days I'll jog. I would like to find out the best cardio for fatloss without losing muscle.

I really appreciate the advice given. Thanks EF bros.

 

[Nomak666]

the pb is fine as long as you eat it with protein only and not carbs. each meal should be either protein and carbs or protein and fats.

the best cardio for losing fat without losing muscle is low intensity cardio, keeping your heart rate at 65% of your max heart rate, so take 220, subtract your age and thats your max heart rate. now find 65% of that. low intensity cardio should be atleast 30-45 minutes.

 

[rikishi]

the pb is fine as long as you eat it with protein only and not carbs. each meal should be either protein and carbs or protein and fats.

the best cardio for losing fat without losing muscle is low intensity cardio, keeping your heart rate at 65% of your max heart rate, so take 220, subtract your age and thats your max heart rate. now find 65% of that. low intensity cardio should be atleast 30-45 minutes.

Thanks!

 

[Jag_Saiyan]

Bro, 1st thing is first. I dont think you know anything about fats. Healthy or Not Healthy.

2nd, Cut the peanut butter to a very low amount. The PB is the one thats making you never see abs. And trust me, I'm in a nutrition course and alot of the good fats isnt that good for you. Get what I'm saying? Too much good stuff = bad for you.

You need a better diet.

Your morning meal should be the biggest in Low GI Carbs (complex), and slowly the carbs should start dieing throughout your day till your last meal has none at all. (this is all ofcourse if you wana be ripped and lean)

3rd, "I generally mix up the cardio, some days I sprint, some days I walk, and other days I'll jog" - when there is fat loss, there is no "mixing around". You either stick to something that will burn the fat, or dont bother with it at all.

4th, a cardio training (proven to work) that will sorta maintain all your muscle (if you have a proper diet and follow it properly) is called HIIT cardio. Research it.

You should never spend more than 15 minutes on the cardio doing HIIT, or eat something/drink something for 1 hour once done. Your body goes into some serious fat burning shock once the trainings done. Oh also, with HIIT. Do not do it more than 3 times a week. Nor do you want to do it back to back. I prefer something like, Mon/Wed/Fri and the other days you can workout your muscles and maintain your healthy diet (not of stupid peanut butters).