Google a "weight maintenance calculator for men. That will tell you how much calories you need to stay AT WEIGHT. Now eat at least 500 calories less than that a day. 500 a day x 7 days = 3500 = 1lb a week. If you work out, build muscle, etc, it'll come quicker.
Male, 176lb, 5'8" - Need Fat Loss Advice
- Thread starter Snowber
- Start date
Google a "weight maintenance calculator for men. That will tell you how much calories you need to stay AT WEIGHT. Now eat at least 500 calories less than that a day. 500 a day x 7 days = 3500 = 1lb a week. If you work out, build muscle, etc, it'll come quicker.
Thursday, November 4, 2010
Breakfast
Vanilla Cluster Cereal + Lactaid FF+ Trop50 ~ 313 cals
Lunch
Home made sandwich
Some beef taco salad
Dinner
Another sandwich
Rest of beef taco salad
Banana
Orange
Yoplait Light Strawberry
MyNetDiary says 1900 calories, I think it was less since it was home made and I used a generic item to calculate calories
Breakfast
Vanilla Cluster Cereal + Lactaid FF+ Trop50 ~ 313 cals
Lunch
Home made sandwich
Some beef taco salad
Dinner
Another sandwich
Rest of beef taco salad
Banana
Orange
Yoplait Light Strawberry
MyNetDiary says 1900 calories, I think it was less since it was home made and I used a generic item to calculate calories
Monday, November 05, 2010
Breakfast
Honey Nut Chex with FF Lactaid
Lunch
Persian Rice with Peppered Chicken and like 1/4th of subway turkey.
Dinner
Rice with Chicken and Beef Shawarma (a seasoning) and tomato/lemon/cucumber salad.
Snacks
Dark Chocolate Acai Snack - 1.5 servings
Yoplait Light Blueberry
Cream of Wheat Maple Brown Sugar
Total ~ 1824 calories approx. Keep in mind that it is difficult to measure home cooked meals without weighing everything which I don't do.
Breakfast
Honey Nut Chex with FF Lactaid
Lunch
Persian Rice with Peppered Chicken and like 1/4th of subway turkey.
Dinner
Rice with Chicken and Beef Shawarma (a seasoning) and tomato/lemon/cucumber salad.
Snacks
Dark Chocolate Acai Snack - 1.5 servings
Yoplait Light Blueberry
Cream of Wheat Maple Brown Sugar
Total ~ 1824 calories approx. Keep in mind that it is difficult to measure home cooked meals without weighing everything which I don't do.
Saturday, November 06, 2010. Date above was wrong ^^
Breakfast
Oatmeal raisin walnut lactaid FF
Lunch
Eggs with Beef Shawarma and a Slice of Cheese pizza Papa John's.
Dinner
Piece of Perch fish
Manakeesh with beef
Lentil soup
Snacks
Dark Chocolate Acai
Yoplait Light Blueberry
Total cals ~1850
Breakfast
Oatmeal raisin walnut lactaid FF
Lunch
Eggs with Beef Shawarma and a Slice of Cheese pizza Papa John's.
Dinner
Piece of Perch fish
Manakeesh with beef
Lentil soup
Snacks
Dark Chocolate Acai
Yoplait Light Blueberry
Total cals ~1850
Sunday, November 07, 2010
Breakfast
Scrambled eggs with potatos.
Lunch
Beef Satay and some Thai fried rice
Dinner
Inn N Out hamburger, with mustard/ketchup instead of spread. 1.5 of them.
Snacks/Desserts
A few strawberries - no sugar
Half a krispy kreme donut
A small serving of vanilla/pistachio frozen yogurt with sliced almonds and 3 pieces of cookie dough.
Total cals ~ 1600-1700
45 minutes light jogging ~ 328+ cals burned.
Breakfast
Scrambled eggs with potatos.
Lunch
Beef Satay and some Thai fried rice
Dinner
Inn N Out hamburger, with mustard/ketchup instead of spread. 1.5 of them.
Snacks/Desserts
A few strawberries - no sugar
Half a krispy kreme donut
A small serving of vanilla/pistachio frozen yogurt with sliced almonds and 3 pieces of cookie dough.
Total cals ~ 1600-1700
45 minutes light jogging ~ 328+ cals burned.
Just a quick look so far...don't short change your calories too much, especially the protein, while trying to get cut. Carbs = #1 source of energy for the body...limit them where you can to force teh body to find energy from stored fat.
If you really wanna get lean you need to lift some heavier weights. 20 squats means you aren't using much weight and thus not working out very hard. If you were doing 10 squats with heavy weight, you'd be stronger, leaner, and burnign more calories inside and outside of the gym.
Yes, the gym. It should be your temple of happiness...not a boring place. Put on your headphones and try to find 'the zone' A lot of what you are trying to accomplish is mental...overcoming mental barriers and mental bad habits.
See if you can find a 30 day no-contract gym trial. Jogging is fine but I like to cycle and do other cardio types. And a cheap gym has better weights than most people can afford. 15lb one arm rows is pretty light weight...it'll train endurance, not strength, not muscle.
I'm not a real big framed/muscled up guy either, but I have to use 45+ pound dumb bells on my bent over rows or its just too light. Remember those same back muscles get used with doing pull ups, so 15lb rows doesn't really train you to be able to do more pull ups.
Why the hell am I talking about pull-ups now? Because they are a hardcore exercise that works much of the upper body. They are a good indicator of how fit you are and how strong you are. Its one of those things that eventually becomes a goal for every trainee... "I want to be able to do 'this many' pullups."
And if you look in a gym, the guys doing the pull-ups (and ladies too) all have the best bodies there.
If you really wanna get lean you need to lift some heavier weights. 20 squats means you aren't using much weight and thus not working out very hard. If you were doing 10 squats with heavy weight, you'd be stronger, leaner, and burnign more calories inside and outside of the gym.
Yes, the gym. It should be your temple of happiness...not a boring place. Put on your headphones and try to find 'the zone' A lot of what you are trying to accomplish is mental...overcoming mental barriers and mental bad habits.
See if you can find a 30 day no-contract gym trial. Jogging is fine but I like to cycle and do other cardio types. And a cheap gym has better weights than most people can afford. 15lb one arm rows is pretty light weight...it'll train endurance, not strength, not muscle.
I'm not a real big framed/muscled up guy either, but I have to use 45+ pound dumb bells on my bent over rows or its just too light. Remember those same back muscles get used with doing pull ups, so 15lb rows doesn't really train you to be able to do more pull ups.
Why the hell am I talking about pull-ups now? Because they are a hardcore exercise that works much of the upper body. They are a good indicator of how fit you are and how strong you are. Its one of those things that eventually becomes a goal for every trainee... "I want to be able to do 'this many' pullups."
And if you look in a gym, the guys doing the pull-ups (and ladies too) all have the best bodies there.
Thanks for the tips malkore.
SXIPro: Manakeesh is a middle eastern food. Depends on the topping but mine looked kinda like:
*image broke, just google beef manakeesh lol*
My mom does all the cooking though, but one of my favorites its kind of a beef and tomato stew with rice on the side. In Arabic it's just called "Beef and tomatoes" so I can't look up the recipe. It's good to add spice to it for flavor.
Monday, November 08, 2010
Breakfast
Cereal with Vanilla Clusters + FF Lactaid + Trop50 Orange juice
Lunch
Yellow Curry - Korean with rice and pickled cabbage
Like 1/4th of a crispy creme donut
Pickled cabbage on the side
Dinner
Home made rice mixed in with eggplant, carrots, veggies. We call it "Maklubi" or Makluba
Had a fruit salad with Vegenaise.
Snacks
Couple Strawberries
Maple Cream of Wheat
Total ~ 1701 calories
SXIPro: Manakeesh is a middle eastern food. Depends on the topping but mine looked kinda like:
*image broke, just google beef manakeesh lol*
My mom does all the cooking though, but one of my favorites its kind of a beef and tomato stew with rice on the side. In Arabic it's just called "Beef and tomatoes" so I can't look up the recipe. It's good to add spice to it for flavor.
Monday, November 08, 2010
Breakfast
Cereal with Vanilla Clusters + FF Lactaid + Trop50 Orange juice
Lunch
Yellow Curry - Korean with rice and pickled cabbage
Like 1/4th of a crispy creme donut
Pickled cabbage on the side
Dinner
Home made rice mixed in with eggplant, carrots, veggies. We call it "Maklubi" or Makluba
Had a fruit salad with Vegenaise.
Snacks
Couple Strawberries
Maple Cream of Wheat
Total ~ 1701 calories
Last edited:
Sorry I havent been posting my logs lately, got lazy. Anyway, I'm staying within the 1800 calories normally, i had a cheat day recently during the boxing match but that was my first cheat day. I might check up on the thread once in a while but I plan to stay within my 1800 until I reach my goal (unless I see no progress which would mean im doing something wrong -- like metabolism might have slowed down).
Early day weigh in -- im down to 171.
Early day weigh in -- im down to 171.
Hey guys!
I just want to encourage everyone that is planning a diet around my weight/height to try this plan. I am down to 165 (maybe less even) so far since the end of October (you'll see that's when I started this thread). It's been about two months and I have gone from 176 to 165 (maybe even 164). That's 11lbs which isn't too bad considering I take a cheat day once a week (in the beginning not at all. Plus the holidays hurt you haha). Otherwise I may have been 160 even!
Anyway this is what I did:
I stuck to 1800 calories a day
Used MyNetDiary.com to track calories (you may not always get things right on the dot but make sure to always be safe by choosing something with a little more calories rather than less). There are plenty of other calorie tracking websites as well.
Stick to it (if you exercise it'll be even better. I did on rare occasions).
My target is 154, so GOD willing I'll have that within the next couple months! You have to be PATIENT. Expect to lose about 1lb a week and just set a goal. 1800 calories really isn't that bad. I was able to eat cereal for breakfast (lactaid no fat milk which tastes the same to me). A teriyaki chicken bowl for lunch or more. And dinner at home and I didn't really feel hungry at the end of the day. Good luck!
I just want to encourage everyone that is planning a diet around my weight/height to try this plan. I am down to 165 (maybe less even) so far since the end of October (you'll see that's when I started this thread). It's been about two months and I have gone from 176 to 165 (maybe even 164). That's 11lbs which isn't too bad considering I take a cheat day once a week (in the beginning not at all. Plus the holidays hurt you haha). Otherwise I may have been 160 even!
Anyway this is what I did:
I stuck to 1800 calories a day
Used MyNetDiary.com to track calories (you may not always get things right on the dot but make sure to always be safe by choosing something with a little more calories rather than less). There are plenty of other calorie tracking websites as well.
Stick to it (if you exercise it'll be even better. I did on rare occasions).
My target is 154, so GOD willing I'll have that within the next couple months! You have to be PATIENT. Expect to lose about 1lb a week and just set a goal. 1800 calories really isn't that bad. I was able to eat cereal for breakfast (lactaid no fat milk which tastes the same to me). A teriyaki chicken bowl for lunch or more. And dinner at home and I didn't really feel hungry at the end of the day. Good luck!