Hello all!

[RON!]

Hello everyone!

I just joined the forum and I'm looking for any advice or suggestions to help me stay the course and get to my target goal of slimming down my midsection and love handles and reach a weight of around 200-205 pounds. I have a few questions I hope any or all of you can clear up for me:

1. I read online that if you figure out your daily average caloric intake and subtract 500 calories from that total every day, it would equal 3500 calories, or 1 pound in 7 days...you'll lose 1 pound per week. It sounds too simple...is it? I used the equation on freedieting.com, it asked for my age, current weight and height and it came up with:

RESULTS - GUIDELINE ONLY
Maintenance: 2734 Calories/day
Fat Loss: 2187 Calories/day This will be my target range starting tomorrow
Extreme Fat Loss: 1824 Calories/day

This leads me to my next question:

2. How many meals should I divide that up into over the course of a day? Is three okay? [Before work, lunch, and after work?]

3. What portions of protein and carbs is considered healthy eating? More importantly for me...what does it look like? What does 100 grams of protein look like? Is it one skinless chicken breast and a palm-sized piece of steak for one day? I really need help with this part...

4. I go to the gym 3 times a week. This is what I do:

Day 1: Lower body 40 min./30 min. 'Weight Loss Interval' setting on Elliptical, 15 minutes of stretching
Day 2: Yoga class 1 hour/30 min. 'Weight Loss Interval' setting on Elliptical, 15 minutes of stretching
Day 3: Upper body 40 min./30 min. 'Weight Loss Interval' setting on Elliptical, 15 minutes of stretching

With the body sections, I do a mixture of machines and free weights...whatever's available. As long as I get 3 sets of 12-15 reps for each body part, [for example, for lower body, I work hamstrings, quads, calves, then leg press/squat machine...always in that order, but w/ different machines].

Is this enough exercise for a one week period? Should I be doing something different?

This is going to be an interesting and challenging journey! Any advice or suggestions would be greatly appreciated! Good luck to all of you in your weight loss goals!

Peace,

RON!

 

[joekerr32]

the 500 cal deficit thing isn't the holy bible thats for sure. exercise changes everything.

if you are exercising hard, you might run a 500 cal deficit and lose 1 pound of fat in the week, but you might also put on 1 pound of muscle, or even 2 - so you'd be losing fat but putting on muscle and the scales would go up (but its a good up)

or you could eat junk food (ie. empty calories), still run a 500 deficit, gain 1 pound of fat and lose 2 pounds of muscle - so you'd be down 1 pound but actually have more fat on you!

and here's the kicker. you could eat a deficit, lose some weight (say 10lbs) and then your metabolism readjusts and you stop losing weight, even with the deficit.

but eating 500 deficit every day (of good food!) is a safe way of cutting calories so that you stop storing fat and start using it.

personally, unless you have 40+ pounds to lose, i think weight lose should be secondary to fitness. just focus on building muscle and exercising and whether your weight goes down or not you will look a lot better.

im currently dieting, and my weight hasn't changed now for 5 days, but i can tell my clothes are getting a bit loser.

 

[Steve]

if you are exercising hard, you might run a 500 cal deficit and lose 1 pound of fat in the week, but you might also put on 1 pound of muscle, or even 2 - so you'd be losing fat but putting on muscle and the scales would go up (but its a good up)

This is the second time I've seen you mention to someone about adding a lot of muscle while dieting.

In the early stages of one's training *career* they'll be lucky to realize any gains in muscle mass while dieting. It does happen, but it's short-lived and certainly not something that one should bank on.

The reason being is simple. Simply maintaining current muscle mass in costly, energetically speaking. Adding NEW muscle is an even more energy-intensive process which requires EXCESS energy above and beyond baseline maintenance levels.

Hopefully you can see how dieting is NOT a conducive environment for adding new lean tissue. Our bodies just don't work like this. It's simple thermodynamics. You can't create nor destroy energy. If you are in an energy deficit (which is required to lose fat) how on Earth to you suggest we add new muscle, which is already an very energy intensive process?

and here's the kicker. you could eat a deficit, lose some weight (say 10lbs) and then your metabolism readjusts and you stop losing weight, even with the deficit.

Your metabolism will ALWAYS down-regulate as you lose weight.

personally, unless you have 40+ pounds to lose, i think weight lose should be secondary to fitness. just focus on building muscle and exercising and whether your weight goes down or not you will look a lot better.

Very interesting perspective.

 

[Steve]

Hello everyone

Hello

I just joined the forum and I'm looking for any advice or suggestions to help me stay the course and get to my target goal of slimming down my midsection and love handles and reach a weight of around 200-205 pounds. I have a few questions I hope any or all of you can clear up for me:

Welcome to the forum! What is your current weight?

1. I read online that if you figure out your daily average caloric intake and subtract 500 calories from that total every day, it would equal 3500 calories, or 1 pound in 7 days...you'll lose 1 pound per week. It sounds too simple...is it?

Weight loss is as simple as creating an energy (caloric) deficit. The science is simple, yes... the execution of it is not always so easy though... dependent on the person.

The general concept is this:

1. Determine your maintenance caloric intake. This is the point where energy input = energy output and weight remains constant.

This number can be estimated using a host of calculations, variables, or methods.

I find it easiest to use 14-16 calories per pound of body weight. It's very clean and simple. And no matter how you are determining this maintenance value, it's an estimate no matter what, so why not keep it clean and simple.

Once you determine the number, I suggest sticking with it for a few weeks and tracking weight and measurements to verify that it is truly maintenance. If weight fluctuates, you know you have to up or down-regulate your energy intake.

An even more precise method is to track your food intake for 2 weeks or so using something like . If you eat generally equal amounts of energy each day, which many do, you can track your intake along side your weight and measurements. If things remain constant, you know you are eating at or close to maintenance. Make sense?

2. Once maintenance is determined, you simple reduce intake below this value. There are no hard, set rules as to what you should reduce by. I don't like using the broad 500 calories. Why? It's better to use percentages. For a 100 lb woman, a 500 calorie deficit is going to be too drastic. For a 225 lb NFL running back, a 500 calorie is going to be minuscule. Again, it's better to work off percentages.

A good starting point might be something like a 20% reduction from maintenance.

3. I'm sure you realize this, but it's not only energy balances that matter.... it's also what you eat. What comprises this energy intake makes a big difference. I'm not a fan of boot-camp style dieting where you only eat chicken and broccoli. If you intake the baseline requirements and keep calories in check... things will go your way. Those baseline requirements are scattered all over the stickies here. I suggest you read TomO's stickie titled "Words of Wisdom." You'll learn more than you need to know.

I used the equation on freedieting.com, it asked for my age, current weight and height and it came up with:

RESULTS - GUIDELINE ONLY
Maintenance: 2734 Calories/day
Fat Loss: 2187 Calories/day This will be my target range starting tomorrow
Extreme Fat Loss: 1824 Calories/day

That seems reasonable, assuming you are around 220 lbs or so... I have no idea.

This leads me to my next question:

2. How many meals should I divide that up into over the course of a day? Is three okay? [Before work, lunch, and after work?]

Meal frequency is something you hear a lot of people talk about. Many "gurus" will spout off about how eating more numerous, smaller meals will speed up your metabolism.

No.

That is not true. However, there are benefits to more frequent feedings. My advice is usually this: Eat as many meals possible that you can fit comfortably into your daily schedule. For some, this is 6 or 7 meals. For some it's 3.

I wouldn't go below 3.

Put it this way, the more meals you eat, the better the chances of doing things right.

3. What portions of protein and carbs is considered healthy eating? More importantly for me...what does it look like? What does 100 grams of protein look like? Is it one skinless chicken breast and a palm-sized piece of steak for one day? I really need help with this part...

General recommendations:

1. Determine caloric requirements, which you have.
2. Fill this requirement with the macro breakdown you will shoot for.
3. These macros you can toy with until you are blue in the face, but a good starting point would be 1 gram of protein for each lb you weigh, .25-.5 grams of fat for each lb you weigh (this should be comprised primarily of the good stuff; fish, fish oils, nuts, PB, flax, etc), and the remainder of your energy requirements can be comprised of carbs and/or more fats.

1 gram of protein = 4 calories
1 gram of carbs = 4 calories
1 gram of fat = 9 calories

I highly suggest getting a food scale and learning to weigh out your foods. This doesn't have to be a permanent process.... but it seems like you don't have any basic concept of what energy and macro content foods contain. This would be a good learning tool for you.

Also, be sure to check out that website I gave you above:

4. I go to the gym 3 times a week. This is what I do:

Day 1: Lower body 40 min./30 min. 'Weight Loss Interval' setting on Elliptical, 15 minutes of stretching
Day 2: Yoga class 1 hour/30 min. 'Weight Loss Interval' setting on Elliptical, 15 minutes of stretching
Day 3: Upper body 40 min./30 min. 'Weight Loss Interval' setting on Elliptical, 15 minutes of stretching

If you are going to weight train 2x per week, I suggest doing 2 full body routines.

With the body sections, I do a mixture of machines and free weights...whatever's available. As long as I get 3 sets of 12-15 reps for each body part, [for example, for lower body, I work hamstrings, quads, calves, then leg press/squat machine...always in that order, but w/ different machines].

I'm not sure, but it sounds from the likes of what you say that you're focusing on a lot of isolation movements. This is far from optimal while dieting.

Dieting or *bulking*, you should be emphasizing free weight, compound exercise. You could pretty much do everything you need to do to optimize your routine with a barbell and a few weight plates.

Think things like squats, deadlifts, presses, pulls, etc.

 

[TomO]

Hi, Ron. Nice to see a fellow San Diegan on WLF!

Anyway, I have been following Steve's advice for about 6 months now, and I think it's right on the mark.

Over the past six months, I've dropped about 25 pounds, but I've had absolutely no gain in muscle mass. However, my strength has almost doubled. I know this because I take measurements faithfully of just about everything there is to measure, LOL. The strength gains come from working your muscles and improving your central nervous system.

I found that mixing up your cardio routines is very important. Your body quickly adapts to a cardio routine, and it begins to lose its effectiveness. Also, alternating between steady state and high intensity intervals is very important.

Good luck with your plan, and consider starting a journal so we can keep up with your progress.

 

[joekerr32]

This is the second time I've seen you mention to someone about adding a lot of muscle while dieting.
.

and thats because you will add muscle while dieting if you exercise a lot.

unless you already have a lot of muscle, a novice dieter who does weights will put on muscle and lose fat for at least a few months.

and yes, the body doesn't like adding lean muscle while its not getting enough calories BUT it WILL if it has to.

if all people did was lose fat only most people who are overweight would end up skinny thin. the reason so many dont is that they embrace fitness. so they lose 50 lbs of fat, put on 10 pounds of muscle and look fantastic afterwards.

now, if your bf is down in the 15% range, i completely agree, you probably aren't going to put on muscle and lose fat on a low cal diet.

but if your bf is say 23% and up, personally i think its a sure thing that you can lose fat and put on muscle on a calorie restricted diet (as long as you are eating high protein and low carb foods).

 

[joekerr32]

Over the past six months, I've dropped about 25 pounds, but I've had absolutely no gain in muscle mass. However, my strength has almost doubled.

if you could bench 100 pounds and now you can bench 200 pounds i guarantee you that you have put on muscle.

or if you could curl 30 pounds 10 times, and now can curl it 30 times, i guarantee you have put on muscle.

measurements aren't accurate either, because you can put on muscle but actually have say smaller arms (because of the fat you lost on your arms).

anyway, congrats on the 25 pounds!

 

[Steve]

and thats because you will add muscle while dieting if you exercise a lot.

Oh really.

I guess the couple of hundred people I've worked with over the years who lifted weights properly in the face of an energy deficit while maintaining (not adding) muscle mass means absolutely nothing.

And I guess you've found a way to get around the basic laws of thermodynamics.

If this is the case, I am extremely surprised I've not heard of you before.

unless you already have a lot of muscle, a novice dieter who does weights will put on muscle and lose fat for at least a few months.

Yea, I said that. Try re-reading my original post.

This will not be an appreciable amount of muscle though, the way you are making it out to be unless:

1) you are dealing with an obese individual
2) you are dealing with a genetic freak

and yes, the body doesn't like adding lean muscle while its not getting enough calories BUT it WILL if it has to.

Please, by all means, elaborate.

if all people did was lose fat only most people who are overweight would end up skinny thin.

That would be a no.

If they do the right things, they will maintain the muscle mass they have under the fat and as the fat is mobilized, the muscle will be exposed.

the reason so many dont is that they embrace fitness. so they lose 50 lbs of fat, put on 10 pounds of muscle and look fantastic afterwards.

Wait.

Are you from Earth?

B/c last time I checked, the vast majority of individuals who try to lose weight do so using extreme measures and end up losing a lot of fat and muscle simultaneously.

But hey, what do I know. I am pretty new at this and don't know too much.

now, if your bf is down in the 15% range, i completely agree, you probably aren't going to put on muscle and lose fat on a low cal diet.

Please explain to me above and beyond bro-science, how phsyiology allows for one to add muscle while on a "low cal diet."

Again, possible, not probable.

And for those whom it is possible, it will not be as appreciable as you are making it out to be.

but if your bf is say 23% and up, personally i think its a sure thing that you can lose fat and put on muscle on a calorie restricted diet (as long as you are eating high protein and low carb foods).

Haha, such exact figures too.

You do realize that the greatest strength coaches in the world would disagree with you in a major way.

Not to mention basic science would say otherwise.

But it's on you to back up your claims. If you've got some recent literature on the subject at hand, I'd gladly take a look at it.

 

[Steve]

if you could bench 100 pounds and now you can bench 200 pounds i guarantee you that you have put on muscle.

or if you could curl 30 pounds 10 times, and now can curl it 30 times, i guarantee you have put on muscle.

measurements aren't accurate either, because you can put on muscle but actually have say smaller arms (because of the fat you lost on your arms).

anyway, congrats on the 25 pounds!

Umm, have you ever heard of BF% readings? LOL.

Or better yet, did you know that strength gains, especially in the novice lifter, come primarily from increases in neural efficiency. NOT hypertrophy.

 

[bgdave4]

Ron,

Good luck. It's not rocket surgery ;-) The hardest part is not making sure you eat exactly the right thing. It's not decreasing the exact amount of calories. The real kicker is to change the sedentary lifestyle and motivate yourself to continue to keep at it. Variety is the spice of life and the key to not becoming bored. I've lost 45 lbs in the last year and it wasn't due to doing things perfectly. Learn all you can but know that you need to find something you like exercise wise so that you continue to change. Eat breakfast! Stay away from the fried foods and never give up because of a setback.

I've read steve's stuff and he is very knowledgeable, but he's also a personal trainer and he doesn't spout out stuff that he hasn't used to better himself. He walks the walk, but your walk can be a bit slower and down a different path...now when your ready for a "show" I'd hit Steve up for advice ;-)

Again, Good Luck....and get er done

 

[Steve]

Very little of what I say here is what I apply to myself. It's applcable to the members I direct my comments at.

But thanks for the props.

All and all, though, decent post. There is no One Right Way to train and eat. It's about finding what works for you that you can stick with for a lifetime.

And anything is better than nothing.

Sorry if I came across as if I was promoting The Way. Certainly not my intention.

 

[RON!]

Thank you, everyone, for all of your input and suggestions! Something from each of your comments has opened my eyes and given me new things to consider on this journey. It's sad that my doctor had to say scary things about my current state and where I'm headed during my health appraisal last week to really move me into action, but it worked and I'm making strides!

joekerr32 - I will definitely watch what kind of calories I consume from now on! I work near lots of shopping plazas and fast food restaurants, and years of eating out in those places 2+ times a week for lunch has helped contribute to my current stats today.

Steve - As of today I am 228 lbs. and I calculated my maintenance caloric intake as 3420 calories/day. I'm going to keep track of what I eat w/ fitday.com for 2 weeks then start a 20% reduction. During that time I'll experiment w/ my protein and carb intake...I think this will be the hardest part...

TomO - Sounds like you've been making great progress in the first half of this year! How often do you change your cardio routines? I personally like the Elliptical because it's easy on my knees and I'm prone to shin splints when I jog.

bgdave4 - Reading around the forums and hearing things like "roadblocks" and "hitting plateaus" and "cheat days" and such...those things will really challenge my motivation; it looks like sticking to it is working for you.

I realize now that there's no perfect way to go about losing weight, but there's lots of things you can do to get on the right track...your suggestions are exactly what I was hoping to find on this site. So it begins...

Good luck in all of your quests and thanks again! I'll keep everyone posted w/ my progress...

Peace,

RON!

 

[Steve]

Start slowly Ron. It's about baby-steps. And when you run into road blocks (which we all do), realize that you aren't alone. This forum will always be here with many people willing to help.

You're the scientist working for a *cure* for YOU. Nobody else can say that. Your job right now is to test things out, see how they match your lifestyle and personality, and to start adopting small changes/habits into your daily routine.

It's a slow process, but I assure you, it's a process worth starting.

All the info that floats around on this forum, I think the one concept people miss is this:

Consistency.

Consistency of small steps will lead you to great distances than one giant leap.

Just focus on where you are heading on a continual basis; keep that in the forefront of your mind and with that, making the right choices will be a whole lot easier.

Best to you mate.