Best Fat Loss Strategy For Me (Pics Attached)

B

BKiefer

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Sorry this got a little long (please help)... I'm a little confused and want to make sure that I'm not wasting time and energy. I've been reading a few things (and trust me I've searched a ton).. but I'm getting conflicting results.

I am nearly 30yrs old. I am 6'2" and weigh 260. I got tested at the gym and the machine said my body fat% was 24%. My goal is to lose as much body fat % asap! I don't car if I'm ripped out - I just want the flab to go away! I don't mind working VERY HARD on cardio and weights. I also understand the importance of nutrition. So you've got an idea... on average my intakes have been: 250g Protein. 195g Carbs. And 70g Fat per day.

Right now I workout 4-5 times a week. I do splits sets when lifting (2 or 3 body parts a day). I do controlled sets with decent wight (not too heavy - not too light). I do about 3 sets of 10 & 3 different exercises per muscle group. Then I do about 20 - 30 min of HIIT on the treadmill and then I jump on the stairclimber for 30 min on the same day. I watch my heart rate to make sure I'm in the fat burning zone.

I've been watching my calories very closely. I have an office job and after researching it looks like I need anywhere from 2800 to 3200 to maintain my weight. I used the middle - 3000 to maintain and reduced my intake by 500 to 2500 (in order to lose 1lb per week). I hope that I can lose more my busting my ass at the gym. I normally burn 700 or so there.

I started getting serious about 2 weeks ago and I really want to make sure what I'm doing is the best way for me to lose fat and keep most of the muscle that I have. Can you tell me - am I going about this right?? Should lift heavier - or more sets? With burning calories at the gym am I at too much of a calorie deficit??

Any suggestions or ideas are truly appreciated! Here are some recent pics...
Thank you!!!
 
Welcome to the forum.

Ill oncentrate mostly on training cuz once Chillen sees this im sure he will post a huge essay on nutrition. :p

Instead of doing an elaborate body part split you should consider doing a full body or at least upper/lower, push/pull split. This way you're concentrating on the core lifts rather than isolation exercises.

Weight training 3 or 4 times per week (depending on how you set up your training) and doing conditioning 2 or 3 times per week will get your metabolism going and get you burning lots of calories. Conditioning (cardio) can be boring so make sure you mix it up and try to make it fun. Good examples are running, biking, walking, sports and circuit training (for example, 30 seconds of each burpees, jumping jacks, split jumps, burpees, jumping jacks, mountain climbers, repeat 5 times or as many as you can).

For diet you need to eat 5 or 6 meals per day with lots of protien, carbs, good fats and fiber.

Find your BMR here:
BMR Calculator

Then eat less calories than you're burning.

Heres a few links for you to look over:
Training:
http://training.fitness.com/weight-...inefficient-split-maybe-read-first-34522.html

http://training.fitness.com/weight-training/weight-training-101-a-18766.html

RossTraining.com • Index page

RossTraining - Articles

RossTraining.com • View topic - WORKOUT OF THE WEEK ARCHIVE

Motivation:
http://training.fitness.com/wellness/chillout-log-chillen-25737.html

Nutrition:
http://training.fitness.com/nutrition/lv-s-grocery-list-19098.html

http://training.fitness.com/nutrition/nutrition-101-a-32846.html

http://www.healthyde.org/tools/bmr.php

FitDay - Free Weight Loss and Diet Journal

MapMyFitness.com - Map your Running Routes. Find Runs. Join our Community of Running. Runner Social Network. Calculate Calories, Online Pedometer, Distance, iPhone, and More.
 
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Thanks for the links! I've been looking through them.

The 10x3 workout looks interesting.

Does anyone else have specific training schedules/workouts that worked for them and might work for me?? I'd love to see more samples!

I plugged my numbers into the BMR calculator and it's says that I need 3100 to maintain. I understand that I need to cut that by at least 500 a day to loose - which would then put my daily intake to 2600. Here's where I'm confused... If I cut on my gym days to 2600 and burn (say) 700 at the gym my body is basically only "keeping or taking in" 1900 total. Is that ok? Or should I get more on gym days - I don't want to be in starvation mode!

Thanks a ton!
 
There are many options for routines in the links i posted. It depends on what your preferences are. You can create your own after getting ideas or do one of those exactly.

You have quite a bit of fat to lose so i wouldnt be overly concerned with going into starvation mode, but other people may have different opinions that are more informed than mine.

You seem to have a lot of muscle allready so once you lose some fat you will be surprised that you will actually start to look bigger.

Be sure to eat a good post workout meal after each workout even though you're cutting and work hard during the workouts. Thats why i suggested full body or upper/lower, push/pull instead of the split than you've been doing. It will force you to work hard.
 
I would go with wesrman and say do FBW (Squats, Deadlift, Bench, Rows, Overhead Press, Dips and Chinups) on say Mon, Wed and Fri. As far as weights goes look at 5x5 as an example for FBW. On Tue and Thu you can do cardio. Someone who knows a bit more about nutrition can say whether your carbs are too high or in order. There is also stuff like carb-cycling.
 
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