Help with Fat Loss please

[AlmostThere]

Hello guys,


A little bit info about myself. All my years in high school i was not fat at all. After hitting 30s my life got easier and i added lot of weight on. I am 5'9 my heaviest i reached was 235lbs.

Then i decided to start working out, and of course i got p90x3 and i got down to 215 and i believe i added few lbs of muscles.

After that i started exercising at home with some dumbles and doing some burpees and lost some fat. Right now i have been lifting for almost 3 months.

i go to the gym 3 times a week. I have a busy schedule i wish i can do more.

when i first started my bench press to everything was very low.

I started bench press at 65lbs now i can do 135lb

deadlifts 85lbs now 175lbs

squats 115lbs now 175lbs, i have an issue with my left legs had surgery when i was a kid, its getting stronger.

i can see my muscles are getting bigger, but my scale is not budging i know that i am adding muscle.

my diet is 1800-2000 calories a day. i try to eat 170lbs or protein per day.

i was doing cardio HIIT 3 times a week but now i am resting my foot as i have plantar fasciitis.

Any advice on how to speed up my fat loss?

supplemts that i take.

Potassium citrate.
Multivitamins,
magnesium
Fish oil.
CLA
L-Carnitine and BCCA

any advice on how to speed up my fat loss is highly appreciated.

Right now i weight 195lbs.

 

[drtbear1967]

Lot of variables to look at but if you want to reach your goals you need to get in at least 1 gram of protein per lean body mass. If you are doing all that cardio your at risk of burning muscle. So adjust your diet and hit the gym, do about 20 min after your workout and call it a day. To much is just as bad as not doing enough.

 

[AlmostThere]

should i be doing 20 min HIIT cardio or low intensity? and for some reason i am carrying a lot of water around my belly and love handle area. I watch closely my potassium and sodium in take and my body fluctuates a lot.

 

[Presser]

And remember inch x inch muscle weighs more than fat , so your scale could not budge all the while your losing fat and adding muscle. Most recompositioning cycles are like this!

Lose the Scale, the Mirror tells the Tale! Yeah I rhymed it! So what!!! Lmao I was trying to make it sound catchy lol

 

[Presser]

should i be doing 20 min HIIT cardio or low intensity? and for some reason i am carrying a lot of water around my belly and love handle area. I watch closely my potassium and sodium in take and my body fluctuates a lot.

Can you post pictures?? It'd be a lot easier to help you if we could see your physique and you'd benefit a whole lot more

 

[Presser]

I also moved / redirected your posted thread from our General Discussion Forum into our main steroid discussion forum so more people could see it and help out! So just wanted to let you know

 

[AlmostThere]

i will try to upload some pics when i go home. For example when i first started lifting measuring my stomach at the belly button was at 40.5 now it is 38.5.

but i feel i am not losing the 1-2 lbs per week as i should and i do not believe i am putting 2lbs of lean mass a week either when i am in deficit.

 

[AlmostThere]

Here is a pic of myself i took today to track my progress.

 

[BEASTZ6]

OP. I would recommend a fast pace circuit training regimen, with high reps and 30 second rest periods between stations. Keep the heart pumping. Three times through the circuit should do it. Continue this for 3 months, then reevaluate your progress.

 

[AlmostThere]

OP. I would recommend a fast pace circuit training regimen, with high reps and 30 second rest periods between stations. Keep the heart pumping. Three times through the circuit should do it. Continue this for 3 months, then reevaluate your progress.

Thank you. I used the military calculator to get an estimate of my body fat and it says i am around 23%.

how hard is it to drop 5%?

 

[EMW14]

You might want to read a book called "The Fat Burning Diet" by a guy named Jay Robb. It's a relatively old book (mid 90's) and can be found easily on Amazon. The basic jist of it is low carb but not zero carb. Lots of meat and vegetables, some fats. The whole concept is contrary to what I was always taught about how to eat when I started training years ago; and contrary to how I've eaten my entire life. But I've had good results with it in several ways.

The advice you've gotten regarding protein intake (1g protein per lb lean body mass) is solid as far as I know. Sane with cardio. I believe for optimum fat burning effect, you want low to moderate intensity cardio to avoid burning muscle. That means keeping your heart rate at something like 65% of max for minimum 15 minutes. Max heart rate can ne roughly estimated based on your age. There are other, more complex methods which include finding your at rest heart rate and other factors... I disremember how to do it.

Keep up with the weight training and eat adequate protein to support muscle growth. The more muscle you have, the more calories your body will burn even at rest, so in this way increased muscle mass will help burn off fat.

How hard is it to lose 5%? I guess that really all depends on your body type. What works gor me might not work for you the same way. I believe some of this is trial and error to a certain extent. Also, the body is adaptable. It likes status quo. Often, a person gets great results right off the bat with a diet or exercise program, then levels off as the body adapts to the new normal. Then adjustments need to be made. This is part of why I think the fat burning diet works well for me. Because it throws carbs in periodically to manage glycogen levels (this is based mostly on how you feel). But the same thing applies to training. Your body will adapt to doing the same thing over and over and its response will slow way down.

 

[dpile]

If I read correctly, you want to lose fat, 1-2 lbs a week. I thought I also read that you were looking for 1-2 lbs of muscle per week. From your picture. I was 5'11'' 242. I did 5x5, for 3 months, ate the right amount of protein. low ish carbs, and good fats. Around 2000 calories a day. I in those 3 months I went from 242 to 200, looked great, felt great, plenty of muscle. I did no cardio. The idea was add muscle, which in turn also helps burn more fat. I was/ am very dedicated never missed a work out, never took even 1 rep off. Given you picture I can't see any reason with correct diet and any lifting program you could not accomplish any goal. How hard is anything is in your head. Decide to stick to it, be consistant, work HARD. Decide that you will send another picture in 3 months. By putting yourself in a position to be viewed in 3 more months, by the people trying to help, it should keep you in line knowing that you, and everyone here will know if you stayed in track. Sorry I know it's a bit hard core. I know you will be happy with the results. good luck.

 

[drtbear1967]

Consistency is the key.

 

[yellow snow]

Consistency is the key.

It is really key on the diet side. Most people like to focus on the workout/cardio side, which is very important. Just keep in mind that you can't outwork a bad diet. I see people killing themselves in the gym with exercise routes and hours of cardio to see minimal or no results.

It is what you put in your mouth the other 23 hours of the day ( not the 1 hour in the gym) that will produce results.

 

[Tree22]

You can try Nutrobal (MK-677). MK-677 has been shown to increase fat-free mass; enhance sleep quality; improve healing of muscle, bone and ligaments; lower LDL cholesterol; improve hair and skin appearance; and improve overall sense of well-being.MK-677 does not cause pituitary sensitization, nor does it suppress the body’s production of Growth Hormone. You can take MK 20 milligrams a day in a 20 week cycle. Good Luck buddy.

 

[Presser]

You might want to read a book called "The Fat Burning Diet" by a guy named Jay Robb. It's a relatively old book (mid 90's) and can be found easily on Amazon. The basic jist of it is low carb but not zero carb. Lots of meat and vegetables, some fats. The whole concept is contrary to what I was always taught about how to eat when I started training years ago; and contrary to how I've eaten my entire life. But I've had good results with it in several ways.

The advice you've gotten regarding protein intake (1g protein per lb lean body mass) is solid as far as I know. Sane with cardio. I believe for optimum fat burning effect, you want low to moderate intensity cardio to avoid burning muscle. That means keeping your heart rate at something like 65% of max for minimum 15 minutes. Max heart rate can ne roughly estimated based on your age. There are other, more complex methods which include finding your at rest heart rate and other factors... I disremember how to do it.

Keep up with the weight training and eat adequate protein to support muscle growth. The more muscle you have, the more calories your body will burn even at rest, so in this way increased muscle mass will help burn off fat.

How hard is it to lose 5%? I guess that really all depends on your body type. What works gor me might not work for you the same way. I believe some of this is trial and error to a certain extent. Also, the body is adaptable. It likes status quo. Often, a person gets great results right off the bat with a diet or exercise program, then levels off as the body adapts to the new normal. Then adjustments need to be made. This is part of why I think the fat burning diet works well for me. Because it throws carbs in periodically to manage glycogen levels (this is based mostly on how you feel). But the same thing applies to training. Your body will adapt to doing the same thing over and over and its response will slow way down.

mid 90 was a good time for the fitness and diet industry , though I dont know the author nor the book, a lot came out during this period, a fitness boom if ya will

 

[drtbear1967]

The old ECA stack is still the best fat burner.