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2007/04/05, 08:35 AM
Hi there, i've been using this site for over a year now and am in some need of a bit of help from the more experianced guys in here
im 5'11 and 154 lbs
my body is in good shape and i have some good deffination in areas
however, i still have a little ammount of fat around my stomach (i know how tedious this must be to read)
i usually eat 500 to 800 cals a day which probably accounts to..
30 grams protein
50 grams carbs and
10 grams (or less) of fat
I do not take any protein shakes or suppliments (yet). I do restistance training 3 days a week and 20 minutes cardio 3 days a week (on non resistance days)
what is the best way for me to lose that extra 8-10 lbs of fat?
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2007/04/05, 08:45 AM
I am surprised that as a member for over a year you think that such an eating plan will help you; at that, you will definitely lose that 10lbs but it wont be fat. Chances are you will lose lean tissue and as a result GAIN fat in the long run.
At that height and weight you must be rather thin already.
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If in doubt K.I.S.S.
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2007/04/05, 08:48 AM
Gotta agree with filthy. That few calories will hardly get you through a workout, let alone the rest of the day. EAT, man! EAT!
Read the Diet Forum. Print off the Grocery list and start eating. The "little ammount of fat around my stomach" will disappear with a proper diet.
EAT!
t
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I see the words you are typing, but all I read is *click*click*click*
- One should not lift like a man or a woman, lift like a human.
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2007/04/05, 09:08 AM
Guys,
Its very well saying that but to really don't understand...how INCREASING the ammount of calories i intake will help me LOSE weight.
I don't go to the gym as i dont have the money. I work out at home 30-45 mins of resistance a day and 20 mins of cardio.
I thought that seeing as im not aiming to bulk up and seeing as (from what i've seen on here) i dont work out as much as others, that i don't need alot of calories to acheive my goal of losing a small amount of weight.
My daily diet usually consists of fruit, veg and lean meats.
could someone explain to me how eating more will help me lost weight...in my situation?
Should i be drinking protein shakes and taking suppliments to increase my protein intake whilst keeping my calories down?
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2007/04/05, 09:26 AM
If you don't get enough calories in a day, the body thinks it's going to die. So, it starts saving everything you eat and stores it as fat. Therefore, no weight loss, in fact, weight gain. There is a balance, however.
You need a certain amount of calories in a day just to live. That's the Basal Metabolic Rate. You can find out what yours is by doing a quick Google search for it. It'll give you a calculator and a general idea of what you need just to be alive. Then there's your added activity, which will require more calories.
I'm not a diet guy... so I don't truly understand the science behind it all. But that, in a nutshell, is how it works.
I eat ALL the time. I don't count my calories, but I do know I have maintained a decent weight. Your calories will fluctuate with your goals. That is something you have to research though.
t
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I see the words you are typing, but all I read is *click*click*click*
- One should not lift like a man or a woman, lift like a human.
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2007/04/05, 09:27 AM
Ok, limited scientific knowledge here, but in leyman's terms this is what I believe you are doing.
At that fuel level your body is at panic stations. It is desperately trying to survive, so it is throwing things overboard to prevent sinking. That means you are losing stuff all over. Fat, muscle, bone, nerves, everything is going so your body can survive until it gets to better times ahead where there is more food.
So, you will never lose that little bit of fat, your body is hanging on for dear life and won't give it up.
In order to convince your body to relax a little and give it up, it needs to know that survival isn't a problem.
Using the stats you gave, I calculate your body needs 1,764 calories *just to survive*. That's if you never got off your bed. So you have a 1,000 calorie shortfall, that is why your body is panicking. Now if you work out like you say, and I'm edging on the side of caution here, you need 2,246 calories to *MAINTAIN* your weight. Not lose - maintain.
Your body probably thinks it's in a famine situation and as I said is trying to survive long enough to get to the good times again.
Now, eating more calories does a few things.
1) It will take your body out of panic mode.
2) It will provide the raw materials to build muscle and the other important things you need to be healthy.
3) Give you the energy to work out more effectively.
More muscle means you burn more fuel when you just lie on that bed, so your body is getting a different message when you fuel it up right. The new message is - times are good, plenty of food available, plenty of nourishment and we need to build more muscle. So your body releases fat and uses up the protein you eat for muscle and the carbs for fuel.
To get the 2,426 calories you need, if you are wanting to gain muscle and lose fat (using Amy's rations from the Spring Challenge) you should be eating 303g of protein per day, 182g of carbs and 54g of (good) fats. Remember, that's to maintain your current weight.
Do that and your body will thank you, you'll be a lean, mean calorie burning machine with a wide open throttle and your foot to the floor!
Sorry for the long post, but it took me a while to get this part of my goals too!
Jon
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2007/04/07, 12:32 AM
Dude you're 5'11 and only 154 pounds? I thought only supermodels ate 500 calories a day. Everyone is right get your calorie count up and keep working out and that fat should start to go away. Have you ever seen the starving people in Africa? Their stomachs are very big but it's from starvation not over eating. The bottom line is you are only hurting yourself when you eat that little.
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2007/04/09, 04:36 AM
i think if youcant bare to eat that much keep eating what your eating and add a couple of protein shakes in there as well, atleast take some advice and stop starving your body of the goods it needs.
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