how long can it take to lower bodyfat?

A

asaqueens

0
well i'm
5'10
176 pounds
22% bodyfat (done on one of those calculators that you can find anywhere on the internet,not very accurate i hear)

most of my fat gathers around my waste ...which is annoying because that has now given me lovehandles...not massive ones but annoying ones :(
im just working out a diet i can use to lower bodyfat (i take it a low carb ones best so i've heard)
any help for creating a diet plan or an example one would be appreciated and also ive just started going down the gym.
i was also going to get a treadmill to start getting some running in so hopefully i can lose some bodyfat.
also as my last question : how long will it take for me too see results ? sorry i sound impatient :)
sorry for a bit of a long post !
thanks :)
oh and please be kind im a noob :)
 
here's a good grocery list

http://www.bodybuilding.com/fun/stella9.htm

and heres my diet to give you a rough example. its not perfect, but what the heck

6am
homemade pancake (oats, eggs, splenda, cinnamon)
banana
protein shake (egg protein powder, cappucino, splenda, flax oil)

9am
can of chicken
cottage cheese
walnuts

12pm
lean steak or chicken
veggies

2:30pm
can of tuna
fiber one cereal

5pm
fish or turkey
sweet potato or brown rice

7:30
cottage cheese
natural peanut butter
milk

as for how long to see results, you should see something within 2 weeks. nothing major but enough to get going.
 
I too am struggling with losing fat. I have changed my diet (lot more protein, less carbs) and my workout (cut cardio way back). My current goal is to build strength. Can I not build strength and still lose body fat? At last check, I think my body fat was like 25%. I don't know what else I can do. I was doing 6-7 days a week cardio and 3 days lifting. My trainer dude said cut back to 3 days cardio and not on days I lift. Ok. I am doing that now. My weight (yes, not the same as body fat) has not changed a bit. I am so frustrated!

I can see that I have built quite a bit of muscle in the past month or so. I could take the cop out and say that the stagnant weight is due to gaining muscle weight while most likely losing fat. I don't know when it is still a piss off to look in the mirror... I know there are some good cuts of muscle underneath that fat that are dying to be exposed!

FG
 
Here is a sample of my diet and an additional note:

530am 2 eggs w cheese & green peppers

830am peach or banana and some peanut butter

1130am can tuna, fat free yogurt, 1/2 avocado

230pm apple

530pm Protein bar (after I lift)

630pm pork chop and salad, pc of fruit

I try to eat every 2-3 hours.

My trainer guy told me that the reason I have not been losing weight is because I am not eating enough to sustain all this activity (like I was doing before) and so my body was holding onto water and fat. Have you ever heard of this?
 
lol at "weight trainer dude". :D

you say at last check your bodyfat was 25%. do you know what it was when you started?

3 days of cardio alternated with 3 days of lifting is a good plan. what kind of cardio are you doing?

as for your diet, you have the meals spaced about good. things i would change are your 8:30am and 2:30pm meals. try for some complete protein sources in those meals. only eating an apple all afternoon wont cut it. keep the metabolism going.
 
This having a trainer this is kinda new... I usually just try stuff on my own. I really like him.

My bodyfat % might be slightly lower than that now... but it was like 27%. Not much drop, even though in that period I had dropped a lot of weight (15lbs). What gives?

Cardio- I rollar blade, bike, use the cross trainer, run. I try to do something different all the time. I am thinking of adding interval training to my cardio routine... this was recommended to me since I am training to be a fire fighter.

Would adding nuts (raw almonds) in the afternoon be helpful?

Thank you!
 
Fire Girl,

I think your trainer is on to something. I'd eat a bit more at some of those meals. I've been on the weight loss path and have a trainer also and what I started doing and is working beyond belief is a split cardio routine:
cardio in the morning as soon as I wake up on an empty stomach and then a late evening cardio and then no food after my evening cardio accept maybe a protien only shake if I'm really shot out.

The two times cardio is most effective is in the morning on an empty stomach or after weight training because the blood is glycogen free (no sugar) and the body immedietly starts burning body fat not using the glycogen as a fuel source. If you do this 4 to 6 days a week you will be AMAZED!!! I promise... Also, because you are getting right down to burning body fat you don't need to do endless cardio (25 - 40 min) which is easier on your body.

My evening cardio doesn't comes after my wieght training so I can get away with not eating after cardio but if was lifting before my evening cardio then I would have to eat a complete meal after my cardio. But I'm at a fitness level where when my trainer gets done with my I'm toast, I usually can't do any cardio.

I have lost 31 lbs in a little over 3 months and I started this split routine about a week ago and it is the s**t.
 
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