I need to be educated!

[nickelninez]

well i am a 21 year old male. i weight about 165ish and have about 18% bodyfat. well i really want to lose more body fat but i cant seem to get any where. i lost 2% and i just cant get past that, i just wanted to see what you guys would recommend. in terms of daily calorie intake, and what kind of foods to eat when i am trying to lose fat but also gain muscle.

Thanks,
JC

 

[Chillen]

Losing fat--gaining muscle at the same time.......these are opposites or apposing forces ya know. Im NOT saying its not possible (like with zig-zag dieting works for some people). but lets look at the reason these are opposites and is extremely difficult and gains in muscle compromised: to lose weight you MUST be in a caloric deficit, to gain wieght you MUST be in a caloric surplus-------see the complication? the law of energy balances ALWAYS plays a major role one way or the other.

What have you been doing to lose 2%? The entire program, diet and exercise. when did your progress stop? when did you notice it? how do you know you lost 2%(droping weight is NOT the same as losing body fat, as you can lose fat and muscle at the same time, which can effect how much percent was dropped). More info is needed to help you.

 

[nickelninez]

well all i have been doing is staying away from fatty foods, cardio 30 mins a day and weight training. and i have been the same weight since i started maybe a pound or 2 difference. and i also check my body fat with a monitor thingy lol. my progress stopped recently maybe 2-3 weeks. would it be possible to cut calories and just have a protein shake to make up for the loss in protein. or would the diet and cardio just counter act that?

 

[Chillen]

I still dont have enough information, staying away from fatty foods? I dont know what you mean? I mean PB is a fatty food, and its great on cutting or gaining weight. I believe you need a diet journal, track things going in and eat clean foods KNOW how much calories your consuming versus what calories your expending,,,,,,,THIS IS KEY. If you are on the road to gain muscle and lose fat......common sense (no disrespect intended) says the scale will hardly budge IF your losing fat, and GAINING muscle...........CORRECT? This is one reason trying to do both will drive one to the fruit farm, lol (phun intended). Since your young, I would rather see you eat sensibly every 3 to 4 hours, provide a small calorie SURPLUS (which will be used for muscle growth), this is one reason TRACKING calories is important (no matter what the conners say to the contrary). Now, if you want to lose body fat, provide a calorie deficit. You have a decision to make, young man. Bulk or lose fat, doing BOTH at the same time, is not sensable to me (though its possible, its just makes a already hard thing.....MUCH MORE DIFFICULT)

 

[nickelninez]

well my main goal is to lose fat and get my abs to show. how many calories should i be eating a day? i really dont know much about this stuff soo please go easy on me.

thanks
JC

 

[nickelninez]

just wondering if there is anywhere i can see a example diet soo i can see what kind of foods i should be eating. i am just really lost. i basicly eat chicken breast,rice, eggs, fruits and veggies. any help is appriciated. thanks

 

[Wrangell]

I still dont have enough information, staying away from fatty foods? I dont know what you mean? I mean PB is a fatty food, and its great on cutting or gaining weight. I believe you need a diet journal, track things going in and eat clean foods KNOW how much calories your consuming versus what calories your expending,,,,,,,THIS IS KEY. If you are on the road to gain muscle and lose fat......common sense (no disrespect intended) says the scale will hardly budge IF your losing fat, and GAINING muscle...........CORRECT? This is one reason trying to do both will drive one to the fruit farm, lol (phun intended). Since your young, I would rather see you eat sensibly every 3 to 4 hours, provide a small calorie SURPLUS (which will be used for muscle growth), this is one reason TRACKING calories is important (no matter what the conners say to the contrary). Now, if you want to lose body fat, provide a calorie deficit. You have a decision to make, young man. Bulk or lose fat, doing BOTH at the same time, is not sensable to me (though its possible, its just makes a already hard thing.....MUCH MORE DIFFICULT)

How is PB - ' Natural ' Peanut Butter - great for " cutting " - i.e losing fat ? Not sure I follow. For example.....

- PB ( 30 grams ) :...................200 cal ; 16 g fat ; 6 g protein ; 6 g carbs

- Sliced Deli Ham ( 28 grams ) : ....31 cal ; 1 g fat ; 5 g protien ; 1 g carbs​

I assume you are taking the PB soley for the monosturated fats then ?

I just thought if the goal was to maximize protein or carbs when cutting, while minimizing calories at the same time ( if you can ) , and if that is the goal, there might be more opitmal food choices than PB to achieve this - i.e lean Ham is just one example.

More than likely, I simply misunderstood your point.

Perhaps you could elaborate a bit more on how PB is good for cutting.

 

[Chillen]

I have eaten and still do eat alot of PB. I portion size it of course, and eating this has not hurt my weight loss or getting deeper cuts in my abs. I guess, what I was really saying, was it can be eaten during cutting to get the essential good fats in the diet.

I agree, other choices will allow a larger bulk (I mean the amount of food eaten, than PB) because it takes a very small amount for alot of calories in PB, but the fat in PB doesnt make one fat or gain weight, eating too much of it (because of its caloric density) will.

Basically any food, really, with good essential fats, are high in caloric content anyway (about 9 cals per gram or something like that). Thanks for the post, I did need to explain myself on that one.

I believe in getting in good fats whether its from PB or other food sources whether cutting or bulking, and I think we could agree that it plays a role in the ratio of nutrients taylored to a individual person, correct? Sorry for the confusion.