Cutting and Fat Loss progress log

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Workouts dont effect losing body fat.
Its all nutrition, find your maintenance, be in a caloric deficit and if you're still in a plateau, adjust it more.

Maintenance calorie is different for everyone, youll have to do some reading and find out what is yours and eat -500 calories from that which should translate to 1 lb of fat loss per week.

Incorporate HIIT on the bike to your workouts, I suggest 3 times a week and 3 light cardio a week as well.

24% BF is high and you should have no problem losing it as long as your diet is there. Lifting is 50% of getting in shape, diet is the other 50%. Cant do just 1 part properly and expect results.

Track your calories and make adjustments and give it time.

Have a refeed day once a week or once every other week. Refeeds are necessary. (Its like a 1 step back 2 steps forward kind of thing)

 

I thought you didn't believe in cutting but rather you bulked down?

Anyways x4rnsa already covered the basics, just gonna throw this out there: You can get a decent estimate in my opinion from determining your BMR (Basal Metabolic Rate) here http://www.bmi-calculator.net/bmr-calculator/ and then applying the Harris Benedict Equation to it found here http://www.bmi-calculator.net/bmr-ca...dict-equation/. Do note however this isn't going to be 100% but it's been the most accurate for me. For example myfitnesspal suggested I take in 2300 calories I think it was to maintain my weight, I've determined my maintenance to be somewhere between 2800-3200 through trial and error. Using this equation mine came out just shy of 3200. Now you have a decent idea of your maintenance calories you need to eat below that. Generally speaking a deficit of 500-750 seems to be the safe amount.

 

Burn more calories than you eat daily and also have a cheat day once a week. Eat watever u want and however much you want because it will boost your motablism up which will cause you not to be stuck at one weight and hard lose weight. Do as much cardio as possible and try higher intensities. Imo swimmings the best

 

I'd argue that workouts do have a pretty substantial effect, but X4 is definitely right in saying that it's largely diet as well. That being said, your typical lift sessions will hugely increase your BMR, so keep doing them!

IMO the fastest way to drop body fat is cutting, but I'm not a fan and don't intend to do it. Getting your body into a state of ketosis means you literally breathe out fat in the form of acetone! How crazy is that?!

Alternatively, do what the other guys said and drop your intake a bit to keep things going along slowly.

 

Its time for you to get an even cleaner diet, that is very important for you as you already know. Next step would be to find a workout routine that you like. I would recommend you get a proper split or just mix it up however you like to train. Remember to drink a lot of water during the day, now about the calorie intake the best way would be for you to monitor it yourself by eating what you normally eat when you're trying to lose weigh combined with the exercise you do. If you were not able to lose any weigh in 2 weeks but havent gained it youre just at the point where you're maintaining it so little bit less calories and youll start losing weigh. After a few months it will be a routine for you to do this all, will get much easier for you over time but at the same time harder unless the results would motivate you to keep trying even harder. Its very hard to say because we're all different and the human body reacts different to everything we do.

 

Thanks for all the replies. After changing my diet so much as I lost the 140 pounds originally, it's hard to find a new one that fits me now. When I was losing all that weight, I'd plateau every 20 pounds and had to change my diet and was stuck at different weights for about 2-3 weeks until I changed my diet to where it helped me. Back in february I was 220, then I was bulking with a buddy and got up to 250ish, then I didn't lift since about march and it's turning into fat. I just started going to the gym again and I'm weak as hell. It sucks not being able to do what I'm used to doing. I just thought maybe there was a certain way to target mainly the abdomen area and cut the loose skin and excess fat off.

 

Basically what this guy says.
I recommend download MyFitnessPal in your mobile so you can track your calories and do HIIT everyday on the bike, basically that is what helped me.

 

It depends. Some people say that the high pressure will make you lose weight(I belong to this kind of people) but others will gain weight when they are under high pressure. Diet is a factor which cannot be ignored. Vegetables comes first and have soup before the meals. Hope to look fit. ^_^

 

Bro try going on a Keto-Diet with low carbs for around 4 days stay really low on them or just cut them out , remember to take your fats thou and as soon as you hit day 5 backload carbs (meaning eat a lot of carbs ) this way you won't loose any muscle gains you made while lifting. Drink lot of water and during workouts use BCAA (branch chain amino acid) --This to not loose any gains made.

and trust me a KETO-DIET is the way to go when you can't loose any fat , if you wondering during a Keto-diet you still have to keep you calorie at a deficit of -500.

And if you are really motivated and can stand some time without food try IF ( also known as WARRIOR DIET) look it up on google i personally dropped from 28% body fat to 16% body fat at 176 lbs from 210 lbs within 2 months of doing it but i was stupid enough not to take BCAA so i lost some muscle gains in the process.

 

As far as I know, there are three things you can do to optimize your fat loss.

When you workout to stimulate muscle hypertrophy, ensure you do the big compound movements, dead lifts, bench press, rows, etc. These movements are the most taxing to your central nervous system, and are likely to create the biggest afterburn effect, which is essential in increasing your day to day caloric expenditure for the days proceeding the workout.

Add aerobic exercise into your regime if you aren't already doing so, as among other things, it increases fatty acid oxidation in your body after exercise. This means that aside from the calories actually burned during exercise, like the after burn effect, you will burn more calories in the proceeding days.

The last step is your diet, and I can't give you too much specific help here as I haven't ready many studies or exercise nutrition books on the matter, you simply need to maintain a caloric deficit. Although, what I do know is that it is more optimal in weight loss to eat smaller meals more frequently throughout the day, than it is larger meals. If you can't get below 220, it means you are eating too much, pure and simple.

TL;DR Do relatively more heavy compound movements, and relatively less isolation movements. Add cardio into your routine. As a side note, if you do cardio during your workout, do it before your workout; I can't remember specifically what it was, but I think there was a significant increase in testosterone production if you did cardio before a heavy workout, than if you did it after.

 

Was 255.5 when I woke up today.

First day back in the gym today, what do you guys think of my new routine? Everything is 3 sets of 12 for cutting.

Did a warmup of 5 minutes of walking on treadmill, then 10 minutes of HIIT on the bicycle, then a warm down of 5 minutes walking on treadmill before I started lifting. Kept the bike at roughly 30-32 mph, when I went hard, got it up to about 38-40.
Flat bench - 145
Lat Pulldowns - 100
Upright rows with barbell - 65
Calf raise - 670
Seated machine flies - 80
Seated back row - 120
Front and Side raise combo - 12 pound dumbbells
Leg extension for quads - 175
Tricep pushdowns - 120
Shrug and stiff leg deadlift combo - 95
Overhead rope pulls for triceps - 110
Overhead one handed curls - 45
After all that, I did another 10 minutes of semi HIIT on the bicycle, then a 3 minute walk, 1 minute 9 mph run, then a warm down of 1 minute walk.

As for my diet so far today,

Breakfast - half a bowl of protein cheeros with 2% milk.

Post Workout - One scoop of syntha 6 protein and a ham/turkey/cheese sandwich on oat bread.

The sandwich was my lunch, about to go cut up some firewood, dinner is going to be beef stroganoff noodles and either corn or brocolli (only two veggies I eat besides squash.)

About how many calories should I eat for dinner to be safe? Should I eat small?

 

Going to turn this thread into a progress thread, gonna update the original post with pics and shit, every wednesday or so I'll update with new pics.

 

By that logic you should always go to failure when cutting as is extremely taxing on your central nervous system but that's a big no-no.

So you literally spent the whole day in the gym?

THERE IS NO SUCH THING AS CUTTING REPS BEING HIGH REPS. If anything most lifters do high weight/low reps to retain as much of their strength during their cut as possible. You need a better split, squats should be added if you're working legs.

Eat however much you want as long as you in a decent deficit of 500-750 calories (I ain't gonna plug this all into myfitnesspal to work that out for you)

 

nah dude, workout took maybe 2 hours. Only took 45 second breaks between sets to keep the blood flowing. The way I learned was lower weight, higher reps for cutting.

 

After skimming this thread, I'll add some things

Dont ever bulk if you aren't lean.

I am not sure how you did 12 exercises with 12 reps/3 sets in one session but that should not be happening, increase weight and lower amount of exercises (This increases intensity)

Follow a proper workout, do not make one up for yourself

Lose the term cutting and bulking. You don't really have muscle to preserve to use the term cutting.

Do not start the workout with HIIT please. its physically straining and will hinder your lift session.

Don't count your HIIT by minutes, count is by sets. 10 sets of sprints on the bike is optimal amount. I suggest 50 seconds off, 10 seconds on meaning 50 seconds walk speed, 10 seconds full sprinting (100% moving your legs as fast as possible), have some resistance.

Heres a typical day of me recording my calories.

I record before I eat or after I eat or during I eat, as long as I record it, its okay. You should too.

If you ever want to discuss or want advice, I have been doing this for a few years to know some things, you can PM or add my skype.

 

I have no idea what a pita is . And I do have quite a bit of muscle, it's just not noticeable with the fat still on my body. My legs are the main part that is muscular from carrying the 360 pounds around for so long. I can do over 1200 on calf raise sets of 10 and about 250 on quad extensions.

 

Losing weight is all about nutrition. With that being said, do not starve yourself. And exercise also.

 

Your lifts tell me you don't have muscle, not taking a bash on you but just reading it tells me you are still working on your foundation. With that said, the most important thing for you to do right now is fix that routine.

http://forum.bodybuilding.com/forumdisplay.php?f=8

Im not saying you should eat what I eat, its just important to record what you eat because you want to know what you need to eat and how much you are able to eat.

Do compound movements like back/front squats and, dont use ankle/hip mobility as an excuse, I have terrible ankle mobility and I managed to start squatting when I was beginning to lift.
Machines like leg press/extension/curl aren't a good way to measure strength.

Note - Calves are naturally bigger on the bigger guys.

 

I think you should lose the weight slower, since quickly lose it will quickly gain it. Just keep a regular diet and sports.