very confused:(

L

lplionheart

New member
i am wanting to lose the bit of fat on my body but nothings working, i asked someone on another froum why i wasn't losing anything, they told me to eat more and change a few foods to be healthier (2000-2500 kcal), my exercise and weights were fine. then on this site someone told me to eat less (like 1500kcal) and also stop lifting weights, and i'm not going to do that because like last year when i lost quite abit of weight, i lost so much muscle and had no strength, this year i got some muscle back and gained strength, but have love handles and fat on other places that i want gone, (prob about 10lbs). so i don't really know what to do i tried eating 2200 and lost nothing, so the people on the forum told me to change my bread and a few other things, so here is what i'm going to eat and do: please comment.
Exersise: mon: shoulders and arms:- 20 min HIIT bike, 20min HI x trainer,
tues: 20 min HIIT bike, 20min HI x trainer, abs
weds: back and chest:-20 min HIIT bike, 20min HI x trainer,
thurs: 20 min HIIT bike, 20min HI x trainer, abs
Fri: legs:- 20 min HIIT bike, 20min HI x trainer,
sat: 20 min HIIT bike, 20min HI x trainer, abs

eating:breakfast: cornflakes with low fat milk, 2 piece of toast (Wholemeal), banana
Snack: 100% whey protein shake with low fat milk and with liquid carnitine (got advised to buy these cause they help with fat loss so i bought them)
lunch: 2 sandwhiches (wholemeal with jam or ham depending what i feel like)
and low fat yogurt
Snack: 100% whey protein shake with low fat milk with liquid carnitine, apple or orange
Dinner: chicken fillets,chicken bacon and protein shake with low fat milk.
lettuce, carrots, spinach
total:
calories:1744
Fat:26g
carbs:183g
protein:175g
these are not including the veges and fruit as i don't know what there stats are.
so is this alright, eat more, or less?, exersse more or less?, why is this so confusing to do, i just wana see the scale going down by like a pound or two a week.
 
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How old are you, how tall are you, what's your gender, and how much do you currently weigh?

What I can see in your diet is that you don't seem to be getting a lot of fiber, whch not only keeps you full, but also is good for other things in your body... try switching the cornflakes for a high fiber cereal.

Are you using any kind of online food journal like or to keep track of your calories and other nutrients to make sure you're staying within their suggested range...(Spark takes your lifestyle into account when trying to determine number of calories)
 
Something you should understand about people's opinions - it's like an unmentionable orifice in our lower bodies - everybody's got one. :D

Maleficient's right that we need more info to help you really, but even without that, here's some things you need to know: there are two main goals in diet and exercise - muscle gain, and fat loss. Most people mistake these, and assume that if they want to loose a little pudge that they are obviously on a fat loss track. Well, not necessarily - some people find that after they've hit a plateau in a fat loss plan, they need to switch to a muscle building plan to break out. I heard this works wonders sometimes, but it depends on the person and how you do it. The other thing is that it is often recommended for people who are VERY close to their goals in terms of fat loss (5-10 lbs) that they switch to a muscle building plan - for whatever reason the body hates getting rid of the last bits of unneeded fat, and muscle building burns up energy and alters body composition.

What's the point? Well, fat loss plans generally have you eating 500 or so calories BELOW your 'maintenance' amount, while muscle building plans might have you eating 200-300, or even more, above your 'maintanence' amount. This also tends to freak people out, as they think 'how can I possibly lose fat while eating so much!?' - but you can, if your body's in the right state for it. Some people also mistakenly suggest dropping weight training - there are a billion reasons for this, mostly based in fear and myth (women think they'll get big like guys, people are afraid they'll still look fat because they are gaining muscle and they don't want to "gain" anything, they know the weight number will go up even though they'll look healthier the number freaks them out, etc). The fact is you should definitely be strength training regardless whether you are on a fat loss or muscle building plan. I'm glad you already know this is a good idea.

So, post your personal info, and if possible your bodyfat percentage, and we'll try to figure out what the best idea is. :eek:
 
im male, 19 , 5"10, 157lbs or 71kg, was about 15% bf, but that was taken taken 2 months ago and i don't know if would have changed or not, my trainer last year told me i could lose fat on building diet and told me to cut my cardio down, then i started to become lazy, at this point i just wana lower my body fat percentage to a bout 10 or less and keep my cardio, i'm not to fused wit gaining muscle, the only problem with gaining muscle for me is i have to eat heaps or i don't gain at all, probly because i was on a 1000-1500 diet for months last year, until i hit a plateu and it stopped, so does this look right, i'm going to the suppermarket to get some firber cerial now
 
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According to a bmi chart - your bmi is 22.5 - normal range is between 18.5 - 24.9.

In my non expert opinion, you don't want to drop any more weight, what you probably want to do is tone up what you do have...

Are you currently going to a gym or are you working out at home?
 
Hm - are you male or female? I'm guessing male, if you are aiming for 10% bodyfat. I bet you're in the zone where you need to switch to a muscle building plan. You say you eat "heaps" and don't gain - what exactly does that mean?? How many calories?

My opinion: figure out your "maintenance" calorie needs, eat 200-300 more than that and focus on muscle building. You need some cardio, but not 6 days a week certainly, and you should focus mainly on strength training. I doubt you're going to get that last bit off without going this route, or if you do, it's going to take a long time.

But don't just take my word for it, keep a journal of your calories, fat/protein/carbs/fiber, exercise, weight, and bodyfat - do this for 4 or 6 weeks - if it doesn't work for you, try something else.

And don't look for the muscle gain just on the scale for weight gain - ideally, after some number of weeks your body fat percentage will drop. That's the real goal, right?
 
yeah but won't taht take even longer, also i wa na get into better shape before summer and my back ahs quite a bit of falb on it and gets bigger when i do back muscles and same with abs, the muscle gets bigger but the fat remains on top, and people say the only way to lose fat is by lowing ur cals and regular exersise.
i'd rather lose weight than gain muscle at this time, what i was saying was, i have to eat heaps, say 3000-3500 kcal to start gaining, which is alot, because i'm not a really big eater, the plan above is quite fulling, plus i got some bran cereal with 40% of my daily fibre in it.
that spark people says:

Suggested Nutrition Program and Goals:
Consume between 1200 & 1550 calories per day

Consume between 27 & 60 grams of fat per day.

Consume between 135 & 252 grams of carbohydrates per day.

Consume between 30 & 136 grams of protein per day.

Consume at least 8 cups of water per day.
so if i did this i would only have to take out maybe a protein shake and a piece of toast in order to get into there kcal and would drop my protein down abit but not in there range, should i try this, i dpn't have faith in eating more to lose fat, i have friends which do that but theve seemed to get bigger around the stomach and sides, as well as other muscles getting bigger,
i don't really ant to be muscley, ive got a big chest and shoulders, just bigger biceps would be all i need
 
well, look - as far as I see it there's two basic routes:

1) eat the calories spark is suggesting, do more cardio and keep up a basic strength training routine

or

2) eat 200 or so MORE than your 'maintenance' (which is NOT what Spark said - it's probably closer to 2400 if you're male), do less cardio (but still do it!!) and focus on strength training. One key here is that you don't eat a TON, and you can't eat crap, but you do eat a little more than you need just to put on some lean muscle mass.

One real problem it sounds like you might have is picking one goal and sticking to it long enough to see if it works. If you pick and choose elements, you won't get any kind of progress. If you go with one for a few days, then change your mind and switch, you won't see results.

I don't know of any good reason to give up strength training completely, under any circumstances.

Like I said, pick one, and TRACK IT, and see if you like where it's going. If it isn't going anywhere, tweak it and track again. If it still isn't working, consider switching to the other one.
 
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