Seek guidance to become lean

P

phantom

0
So, I'm 21 years old. Probably about 5'7". And I currently weight 155 pounds.

In 2005 I weighed about 240 pounds. Then I wanted to lose weight, so i did. Just not at a fast pace. Now after all of that, I just weigh 155. My diet during most of that time was an occasional run for an hour, and eating incredibly less.

Now, I'm 155, and I weighed 175 last december. So I'm casually losing weight, but over the summer I've been running on the treadmill an hour every day at 7 miles per an hour. Then I also have a bowflex, so I follow the strength training guide, but instead of doing it Monday, Wednesday, and Friday like the guide says. I do it Monday-Saturday.

My diet is mostly just a veggie wrap. Spinach wrap with hommus, green peppers, red peppers, something leafy, cucumbers, hot peppers, and maybe some mustard. I also drink nothing but water.

Now, my goal is to become lean and cut, but I want to save the cut part for later and just try and get lean first. When i've come such a long way, it becomes more apparent to me that I look like I'm getting nowhere, although the scale says different. It's almost like that last frustrating mile that never seems to end.

So, to come to my question after an overly long introduction. Am I doing the right things to become lean? I have a belly, and love handles. And I desperately want them gone. I really wish to become lean.

Is my workout OK? Is there a way for me to become lean faster? Are there pills out there that increase metabolism? Some guy told me to take Ameno Fuel, but that bottle says it has protein, which to me means that if I don't work out enough, then the protein will become fat.

I don't really know what entirely to do to make this the most efficient workout. I just casually lost weight over the years, but now I'm starting to get more serious about it, I guess it's because it feels like I'm almost there.

Please help

Sincerely,
The Phantom
 
Have you been measuring body fat percentage or waist size, in addition to height and weight?

The general wisdom with strength training is that you want to give your muscles a rest day after a hard strength workout. Also, consider adding more protein to your diet (more beans / legumes if you are vegetarian; lean meat if not). Eating lots of vegetables is a good thing, so keep it up.

You may want to gain some time efficiency by running to places (e.g. work, school, gym) rather than on a treadmill. You may also want to throw in some HIIT for some of your running workouts.
 
Congratulations on your weight loss! :)

You are 5'7" 155lbs, and state you are not lean, have a belly, and love handles. Can you post a current pic? I am curious in your current bodily composition. Just a general idea of you current muscle mass, bone structure, etc.

Your present wgt at your current hgt, bothers me a tad. I am the same height as you (but weigh about 6 pounds heavier). You could have a skinny-fat body frame at the moment, which the approach "can be" slightly different.

So, post a pic if you are comfortable with it to get a better idea of your current position.


Best wishes


Chillen
 
phantom said:
Ok, I promise to post pictures either tonight or tomorrow. Currently looking for my camera chord.
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That's cool! This way we can get a good grasp where you are "physically", because obviously, we are not all built the same. For example, one would probably think I am small (weight wise) at 5' 7", until they saw me in person on a beach. I assure I am not small. Height and weight can be somewhat deceptive dependent on how one is put together.

It is possible you have a small upper/lower frame (or not much muscle mass), because your fat loss was slower than your muscle loss during the time you lost "weight fast".

You said you lost "weight fast" but you didnt specifiy whether you stength trained during this process. Dependent on the definition of "fast", fast weight loss has many drawbacks.

If you had I would almost bet with great "probability" that your results would have been much "improved", if applied correctly and adjusted through education, dependent on your bodily adaption and complications along the way.

If you didnt weight train during your initial weight loss, your body had no reason to build and/or maintain its muscle tissue, and the environment for muscle and fat loss at the same time IS MUCH GREATER, which "could have" lead to your current situation.

I dont know for sure, because there is a lot I dont know about you.

BUT, if you didnt weight train (or apply some type of strength training), let this current position you are in, be learning tool to improve yourself in the future.

I will check your thread later and look for your pic!

Best wishes in all that you do in life and fitness,


Chillen
 
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phantom said:
What is HIIT?

And I haven't been measuring body fat, or waist size. Is there an effective way to do that?
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HIIT = high intensity interval training -- basically doing cardio exercises in short sprints in the anaerobic range interspersed with easy intervals ("active rest"). There is an HIIT subforum in these forums.

Waist size is basically taken by putting a tape measure around your waist (around navel level). If your waist size is greater than half your height, that may be considered unhealthy.

Body fat percentage can be measured in various ways, but each has inaccuracies. However, if you measure it as you lose or gain weight, you can check whether your body fat percentage is increasing or decreasing as you lose or gain weight.
 
Thanks for the info on the HIIT. I'll be sure to read upon that.

It's getting late and I have work in the morning, but I promised the pictures, so here they are. I hope I don't ruin anyones supper, heh. Proceed with caution, but I do appreciate any advice and help on how to quickly and effectively become the lean man I want to be.

Front

Side

Back


Sincerely,

The Phantom
 
it sounds like you might be skinny fat, im still tryin to deal with that problem myself but I can tell you that for the last couple of months that I went pretty strict on diet not so much less calories I stuck with the 20% defecit but with what i ate and I got very good results but dieting for that long actually made me psychologically unhappy (i love food hahaha)so I just went back to around mantenance maybe a little under. Maybe you should try the bulk then cut approach and let me know how it goes.
 
Ok

So to clarify, before this year allll I did to lose weight, was an occasional run. Maybe an hour twice a week. I also ate considerably less. A canceled out most junk foods.

This year all I did was no soda, no fast food, and no junk food. I eat mainly veggies, and try my hardest to not succumb to quick an easy munching, which is usually whatever is in the cookie jar, know what i'm saying? Heh

I've been good about things for the most part.

My work out routine, of late. Has been whats instructed in the bowflex strength training guide, which I doubled. (instead of 3 times a week, I do 6)

And I run every day for an hour at 7 miles per an hour. (monday-sunday)

Did heavy research on the HIIT, I don't know if I fully understand it. I understand the concept, but not sure how to apply it. If that makes any sense.

Lately though my treadmill has been broken, so I've been doing casual running outside. Which is a lot harder than a treadmill. Mostly because I don't know what speed I'm keeping at, and it's a lot easier to stop and catch wind.

Today I started on the treadmill again. I decided to run at 10 miles per an hour, opposed to seven. To see if I can handle it, I wanted to go for 30 minutes.

I failed, only being able to last for 20 minutes before my stomach stopped agreeing with me. It might of been because I munched on something 10 or so minutes before running (a mistake I realize).

The 10 miles an hour is hard, but I'm sure people manage it every day. Maybe I can get the hang of going for 30 minutes at 10mph. Would that be better than An hour at 7mph?

Again, I want to restate my serious mind set on getting lean and in shape. I've been pudgy for far to long.

My diet you will not be proud of. Yes I eat only mainly raw veggies and drink water. But I eat once a day, mostly. Which is a veggie wrap
and water.

I've thought about keeping a journal on my progress. If I can get to my goal with the help of various people, maybe I can give accurate detailed information on my training to those who need it in the future.

But I'm still here, seeking help and advice on how to effectively get to the goal I desire.
 
phantom said:
Ok
My diet you will not be proud of. Yes I eat only mainly raw veggies and drink water. But I eat once a day, mostly. Which is a veggie wrap
and water.
Click to expand...

This part of your last post confuses me - are you saying you only eat a veggie wrap once a day and drink water? If so, you are eating vast amounts too little. Personally, I once also made the mistake of eating way too little to try and lose weight - it doesn't work. I am too lazy to give you anything but anecdotal evidence, but in my experience, if you eat that little, the body becomes as stubborn as a mule, cuts back on eveything it can and reserves the last of its fat out of desperation. A calorie deficit is good, but too much of a calorie deficit is counter productive; eat some more and eat at a better balance.
 
Definitely seems like you are eating too little. You need more protein and lots of veg. You are risking lowering your metabolism and might end up losing muscle instead of fat - not good! Also, you wont be getting enough nutrients to be healthy not to mention you can, and probably will, end up having days where you feel completely drained and lethargic.
 
10mph is actually quite a jump from 7, thats close to what i do 10.5mph and ive been running for quite a while but thats good if you can do it. remember 7mph is more than 8 min a mile I think where as 10 is 6min a mile pace (big jump) At that speed its probably more effective than even HIIT
 
phantom said:
In 2005 I weighed about 240 pounds. Then I wanted to lose weight, so i did. Just not at a fast pace. Now after all of that, I just weigh 155. My diet during most of that time was an occasional run for an hour, and eating incredibly less.
Click to expand...

Your answer is in your own question. It took a long while to put that weight on, don't be in such a rush to get it off.....it takes time. Your eating way too little and pushing yourself too hard.

Eat a well-balanced diet of protein, carbs & fats.....eat regular meals throughout the day and maintain a 20% deficit. NOT vegetables and a 95% deficit.....come on, you know better.

As for running...I'm not a big runner yet, but I'd suggest running at 5.5-7mph and then do High Intensity Intervals at 10-11mph for 3-5 minute sprints. Try some spinning...and if you have a pool try some swimming; mix it up.

Do some weight-training, it'll help maintain lean muscle and bump your metabolism...but you NEED to eat a reasonable amount of food to facilitate this.

If you were to build a house, you'd need to learn about framing, electrical, plumbing, etc. Same thing here....getting in shape is about diet, cardio, weight-training, nutrition, supplements, rest & recovery. An educated approach is always your best bet, let's do this smart and be in it for the long-haul. :beerchug:
 
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