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08-12-2018, 04:20 PM | #23 |
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08-12-2018, 04:22 PM | #24 | |
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My meat/poultry includes grill items or sometimes burger.
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08-12-2018, 04:24 PM | #25 | |
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I do mix my cardo: treadmill, cycling. And once a week, aggressive weight-training where I burn 600 calories in 50 minutes. With my cardo: I keep my heart rate between 120-130. And with my weight-training/cross-training: I keep my heart rate between 130-160.
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08-12-2018, 04:26 PM | #26 | |
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And I haven't done insulin levels check. But fat is 30% and its too much.
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08-12-2018, 04:28 PM | #27 | |
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30% fat on my body, I have no clue where it is. I do not look 195lbs with 30% but its the reality Everyone think I am around 180lbs lol
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08-12-2018, 04:29 PM | #28 | |
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Yup, I am doing that. Thanks for good words/advice
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08-12-2018, 04:31 PM | #29 | |
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Not eating much peanut butter, just have 1 skinny peanut butter mix with oat meal. I am very minimum on carbs. Getting more protein and fat. Need fat for energy And no sugar, sodas, etc.
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08-12-2018, 04:32 PM | #30 |
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THANKS everyone for inputs. Appreciate it.
So far, in 3 weeks: I have lost 3 lbs. I am at 192, from 195lbs. By following what I have mentioned on first post...
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08-14-2018, 08:47 AM | #31 | |
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So, you're either far underestimating your caloric intake or you're far overestimating your workouts. Probably a little bit of both - how are you figuring your workout expenditures? If you're only eating ~1350 cals/day there is no reason you should not be losing weight. |
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08-14-2018, 05:02 PM | #32 |
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Hey man. I genuiniely want you to succeed.
If i was to guess, all the calories you put in there is not accurate. At the end of the day losing weight as others have mentioned is caloriie deficit. Figure out what your base metabolism is then make sure to count the foods accurately. I find most people dont count foods accurately or thr exercise is not accurate. Download myfitnesspal as they have a big library but get the hang of how much food you are really eating. At your size you should probably be around 2000 calories genrrally to get to 170lbs. Also understand eating carbs and salt as well as how strenuous you sre lifting may make you carry more water so the scale is not always right. Good luck |
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hooligan_G016529.00 Antetokounmpo1556.50 |
08-14-2018, 05:05 PM | #33 |
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For everyone dieting is differnt. You really need to find out what works best with your lifestyle. For me I have been doing the KETO diet and it really works well for me. My energey is through the roof i'm never hungry and im losing body fat not muscle mass.
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08-15-2018, 11:12 AM | #35 |
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My advice is to track calories (and protein, carbs, and fat) and to try and stay at a daily caloric deficit of 200-500 or a weekly deficit of about 3000.
Start here: https://www.bodybuilding.com/fun/macronutcal.htm There are lots of apps to track calories with My Fitness Pal being the most popular. You'll probably want to be at ~2,000 calories a day and try to keep the protein up around 160-200g a day to ensure you aren't losing muscle (and hopefully you will add some). I would lift 3 times a week and do cardio 3 times a week with one active rest day (walking but nothing too strenuous to let your body rest). In my experience, lifting is a better/easier way to lose weight than running. Plus, as you add a little muscle, your metabolism will increase. If after a week (or whenever) you start to feel less energy, you can always have a day where you eat more to refuel and let your body know you're not starving. One day of excess clean calories wont hurt if you have been good, just listen to your body and stay healthy. This should work and you'll likely lose 2 lbs a week to start and it'll taper down to 1lb a week as your body fat drops. Good luck and enjoy the journey! |
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08-15-2018, 11:17 AM | #36 |
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from someone has been 50lbs overweight from 13-21. 6 pack from 21-25. gained 55 lbs back 25-26. 26-current back to 4-pack.....consistency will set you free. You MUST MAKE A LIFESTYLE change you are comfortable with or you will fall back into old habits.
1. eat a shit load of chicken breast and lean meats 2. bust you ass in gym CONSISTENCY and weigh yourself in a month. Unless you can handle the emotional roller coaster of weighing yourself more frequently |
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08-15-2018, 11:17 AM | #37 | |
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I've seen it too may times where someone is trying to lose weight but isn't eating enough. You have to eat enough protein that your body doesn't start burning muscle (this is at least 1/2 g of protein per lb of body weight, so 95g of protein minimum for a 190 lb man). You also have to eat enough nutrients to keep your body happy, that's why outside of the protein you need to be eating a lot of vegetables and other healthy foods. |
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08-15-2018, 11:21 AM | #38 | |
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08-15-2018, 11:29 AM | #39 |
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I cut 55lbs in 5 months since march. You MUST be brutally honest with your calorie tracking and not cheat at all. As long as you're in a legitimate deficit, you'll lose weight.
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08-15-2018, 11:33 AM | #40 |
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truth...I weigh myself everyday and its toxic but I just do it for the hell of it. When you are 5-10 pounds away from being shredded. your weight is pretty irrelevant to how you look
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08-15-2018, 11:42 AM | #41 |
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I'll keep it somewhat simple... To loose weight = taking in less calories then you are burning.
I would bump up weight training to at least 3x a week... build more muscle. Muscle needs energy so the more you have the more fat you can burn. After weight training, 20 mins cardio (try something like HIIT or interval sessions of cardio - its better then steady rate cardio for your situation) Also, are you sure your macros are calculated correctly? Unless you are eating breakfast like a bird, a cup of oatmeal, milk, nuts, PB, etc. is 300 calories total? Seems way way off. Do you know how many calories a T spoon of honey is? Just a T spoon of PB is? Just to do the math for you thats nearly 300 calories right there and thats being very conservative with the servings. Judging by your weight, you should be around 1800-2300 cals a day and still be in a deficit with cardio. Bump up cals back up and if you aren't losing 1-2 lbs a week, drop 250 cals a day and reassess. Lastly - be patient... doesn't happen overnight. Aim for 1-2 lbs a week. Doesn't sound like a lot, but thats 8 lb in one month.
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08-15-2018, 11:55 AM | #42 | |
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