Please Scroll Down to See Forums Below hey peeps, this is my first post. i would like to get some advice from anyone willing to give it. I started working out for the first time in my life about 3 years ago (im 23). I have a decent build, but have a large amount of fat (or squishy goodness as I like to call it) around my waist giving me a 42" waist (5'11", 197lbs., not sure of body fat%). Its unusual because I dont have much fat anywhere else. I used to be a very fat teenager, and I imagine that its the left overs from that. At any rate, I want to try to get rid of it. I was planning to lift 3-4 days a week and cardio everyday. The part that i always have trouble with is the diet, I HATE being hungry! Whenever I try to diet, I end up binging after 1 1/2-2 weeks. I think that the keto diets would be damn near impossible, is it the best route? Sorry for the long post, but any advice would be greatly apreciated.
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You obviously need a diet and you'll find a lot of posts about that on this board. Bodybuilders eat every 3 hours so it's not like you'll be hungry for very long.
The first thing you need to do is have your bf% tested at your gym or elswhere. You'll need to calculate your maintenance calorie amount as the first step in devising a diet.
I can assure you that if you eat a maintenance diet that you will lose weight with just a 4x per week lifting schedule. The weightlifting and aerobics will create an adequate calorie deficit to lose a couple pounds per week.
Another factor that helps with hunger pangs is taking ECA's (which also help by speeding your metabolism) and drinking water like crazy. The water will fill your stomach up between meals if you drink enough.
The first thing you need to do is have your bf% tested at your gym or elswhere. You'll need to calculate your maintenance calorie amount as the first step in devising a diet.
I can assure you that if you eat a maintenance diet that you will lose weight with just a 4x per week lifting schedule. The weightlifting and aerobics will create an adequate calorie deficit to lose a couple pounds per week.
Another factor that helps with hunger pangs is taking ECA's (which also help by speeding your metabolism) and drinking water like crazy. The water will fill your stomach up between meals if you drink enough.
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If you eat nutritiously dense foods, and drink lots of water, you shouldn't be getting hungry. There's no harm in being hungry, when you're hungry eat! But it's what you eat that'll go straight to your waist. I don't know what kind of build you have and without your body fat % it's hard to guess how much you need to lose, but a 42 inch waist is pretty big for someone who is 5'11. I'm 6'1 with about a 35" waist, and I've still got enough handles to make me disproportionate.
I wouldn't fear a keto diet so much if I were you, if hungry suppression is the big issue. If you eat lots of protein, fats, fiber, and water, you shouldn't be hungry. It's the high GI carbs that can leave you hungry even right after you eat them. Hence the binge effect and your body overcompensating, gaining back the weight you lost rather quickly.
Frankly, you'll have to have some willpower, if binging is keeping you fat. And binging isn't an excuse to end a diet. Binge, then get right back on it ASAP! Some subscribe to "Carb-up" days, you could try it once a week. Or you could do a CKD type diet, and still have carbs a few times a week. But even then, the carbs should be healthy, and realtively low GI.
Different diets work for different people. But they all require patience, perserverence (I know I spelled that wrong), and dedication!
Good luck!
I wouldn't fear a keto diet so much if I were you, if hungry suppression is the big issue. If you eat lots of protein, fats, fiber, and water, you shouldn't be hungry. It's the high GI carbs that can leave you hungry even right after you eat them. Hence the binge effect and your body overcompensating, gaining back the weight you lost rather quickly.
Frankly, you'll have to have some willpower, if binging is keeping you fat. And binging isn't an excuse to end a diet. Binge, then get right back on it ASAP! Some subscribe to "Carb-up" days, you could try it once a week. Or you could do a CKD type diet, and still have carbs a few times a week. But even then, the carbs should be healthy, and realtively low GI.
Different diets work for different people. But they all require patience, perserverence (I know I spelled that wrong), and dedication!
Good luck!
I bought mine online. This is what I got but you can find non-digital ones for $20.
http://www.affordablesupplements.com/fat_track.asp
http://www.affordablesupplements.com/fat_track.asp
a low carb diet like atkins would be optimal but you must keep calories down to lose fat on it. 2000 would be a good starting point, and make sure you get enough protein.
Just as a personal note, I had the same problem w/ hunger and binged often when I used to do a body-for-life diet. I was obsesses w/ food, my next meal, was very strict, but just "lost it" often.
A low carb/higher fat diet generally controls hunger MUCH better than a low fat/higher carb diet. For me I finally stopped bingeing, lost fat and felt MUCH better (not hungry) on a low calorie, no carb diet. This will also allow the spare tire to deflate much faster than w/ eating carbs, especially since you seem to be similar in that eating carbs leads to sugar cravings b/c of how our hormones are affected. Another thing I did was eat less frequently as I am more satisfied after meals for longer (effect of controlled blood sugar and protein/fats in the body, CCK, etc) so I eat less often and this makes me less obsessed w/ food as well, causing my not to feel and urge to binge or eat junk. Good luck on your journey bro, and let us know if you need any more assistance.
Just as a personal note, I had the same problem w/ hunger and binged often when I used to do a body-for-life diet. I was obsesses w/ food, my next meal, was very strict, but just "lost it" often.
A low carb/higher fat diet generally controls hunger MUCH better than a low fat/higher carb diet. For me I finally stopped bingeing, lost fat and felt MUCH better (not hungry) on a low calorie, no carb diet. This will also allow the spare tire to deflate much faster than w/ eating carbs, especially since you seem to be similar in that eating carbs leads to sugar cravings b/c of how our hormones are affected. Another thing I did was eat less frequently as I am more satisfied after meals for longer (effect of controlled blood sugar and protein/fats in the body, CCK, etc) so I eat less often and this makes me less obsessed w/ food as well, causing my not to feel and urge to binge or eat junk. Good luck on your journey bro, and let us know if you need any more assistance.
thanks PwB, ive been reading that having no carbs diring the day though is unhealthy (ultimatediet for getting ripped....., by crumbcake) and he says to take in simple carbs post workout. i think that after i get into ketosis, that i might start that, i dont want to hurt myself while trying to get healthy! thanks for the help though
No problem, and understand your concern. Well, if you keep learning about nutrition you will learn there is no more healthy diet than one that is low in carbs and higher in fat. Anyone who says not eating carbs during the day is unhealthy is downright wrong, they're either lying or they don't know the facts, plain and simple. No need to be concerned and the damage comes in w/ higher insulin levels from too much carbohydrate. Post-workout carbs arent necessary but they won't hurt much either.
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