I'VE BEEN DIETING (ABOUT 1500 - 1700 CAL PER DAY)& WORKING OUT FOR ABOUT 3 WEEKS NOW
I'VE LOST 2 LBS IN THIS AMOUNT OF TIME.( GOAL WAS 20LBS IN 3 MONTHS SO I HAVE A LITTLE OVER 2 MONTHS TO LOSE 18 LBS.)
BUT I PUT AN 2 INCHES ON CHEST & BACK & 1/2" ON ARMS . LOST NOTHING AROUND WAIST.
HERE'S ROUTINE 20-25 MINS ON THE BIKE 4 DAYS A WEEK
CIRCUIT TRAIN 3 DAYS. WHAT AM I DOING WRONG
I DON'T WANT TO GET ANY BIGGER IN THE CHEST & BACK.
BUT WANT TO LOSE ABOUT AROUND WAIST & DROP ABOUT
20 lbs IN
MUCSLE MASS WAS MEASURED @ 35.5% & B.F WAS MEASURED
@ 28%
2LBS
Moderators: Boss Man, cassiegose
Sounds like Muscle gain. If your waist has stayed the same, then that probably rules out Fat gains, as the Waist area would have increased in size if it was a Fat gain, most likely, especially as the waist area is pretty low for muscle growth potential anyway.
If you're gaining Muscle it could be good for you, as more Muscle helps burn Fat.
What exactly is you're diet like? I say this as for an active man, you're probably consuming your Base Metabolic Rate, (BMR), for calories a day, but not factoring in the activity, so you're getting a slight problem perhaps losing weight.
You might be as well adding an extra 500-600 calories in, so you're nearer the 2,500 mark. Sounds strange, but you'll burn some off anyway, and you'll then have more leftover, to help with things like Fat reduction, through healthier Metabolic functions.
Just make sure you apportion the calories out pretty evenly, don't just have a load more Protein and a smidge of Carbs and Fats, or something lie that, , try to keep them in the same kind of proportions as you currently have them, so you are keeping the same macronutrient emphasis as you currently do.
I personally think you're going to struggle to lose weight, eating just 1,700 -1,800 calories day, as you're eating about the average for women, and as a man you should be looking to eat more.
You might find doing this does causes a slight initial increase in Fat, coupled with muscle gains, as the body adjusts to about 80-100 calories more per meal, but once it gets used to it, it should even itself out, the extra healthy Fats will assist with removal of bad ones, any Muscle gains should hopefully replace Fat deposits, and then you're Muscle to Fat ratio would be healthier, whilst maintaining a pretty similar body shape.
If you're gaining Muscle it could be good for you, as more Muscle helps burn Fat.
What exactly is you're diet like? I say this as for an active man, you're probably consuming your Base Metabolic Rate, (BMR), for calories a day, but not factoring in the activity, so you're getting a slight problem perhaps losing weight.
You might be as well adding an extra 500-600 calories in, so you're nearer the 2,500 mark. Sounds strange, but you'll burn some off anyway, and you'll then have more leftover, to help with things like Fat reduction, through healthier Metabolic functions.
Just make sure you apportion the calories out pretty evenly, don't just have a load more Protein and a smidge of Carbs and Fats, or something lie that, , try to keep them in the same kind of proportions as you currently have them, so you are keeping the same macronutrient emphasis as you currently do.
I personally think you're going to struggle to lose weight, eating just 1,700 -1,800 calories day, as you're eating about the average for women, and as a man you should be looking to eat more.
You might find doing this does causes a slight initial increase in Fat, coupled with muscle gains, as the body adjusts to about 80-100 calories more per meal, but once it gets used to it, it should even itself out, the extra healthy Fats will assist with removal of bad ones, any Muscle gains should hopefully replace Fat deposits, and then you're Muscle to Fat ratio would be healthier, whilst maintaining a pretty similar body shape.
you can't argue with muscle gain no matter when you get it...if you've lost wt and gained muscle than it's a double bonus as the extra muscle will actually burn more calories...you also have lost fat too but replaced it with muscle on the scales...this is exactly why you should focus on and not scale wt
2 LBS
HOW DO I MEASURE BMR ?
SO UPPING PROTIEN INTAKE WILL HELP BURN THE FAT?
IS ADDING ISOLATED SOY PROTIEN TO SAY 8 OZ OF YOGURT A GOOD WAY TO ADD MORE PROTIEN TO DIET WITH OUT ADDING THE EXTRA FAT FROM MEAT?
DIET IS
BREAKFAST(7:00 AM) 2 SLICES OF 12 GRAIN BRAED WITH MARGARINE
12 OZ -CAF COFFEE WITH 1-1/2 TEASPOONS OF SUGAR & 1/2 OZ HALF & HALF
SNACK (10:00 AM) 1 PIECE OF FRUIT
LUNCH (12:00 PM) SALAD OLIVE OIL & VINGER DRESSING OR TUNA WITH LOW FAT MAYO ON WHOLE WHEAT PETA
SNACK(3:00) HAND FULL OF NUT OR 2 GRANOLA BARS
DINNER (7:30 PM)
1 6-8 OZ OF MEAT, CHICKEN OR FISH LARGE SERVING OF VEGTABLES. & EITHER 1 CUP OF RICE, MASHED POTATOES OR PASTA.. IF I HAVE RICE I ALWAYS HAVE SOME TYPE OF BEANS
SANCK (10:00) PM FRUIT YOGURT
SO UPPING PROTIEN INTAKE WILL HELP BURN THE FAT?
IS ADDING ISOLATED SOY PROTIEN TO SAY 8 OZ OF YOGURT A GOOD WAY TO ADD MORE PROTIEN TO DIET WITH OUT ADDING THE EXTRA FAT FROM MEAT?
DIET IS
BREAKFAST(7:00 AM) 2 SLICES OF 12 GRAIN BRAED WITH MARGARINE
12 OZ -CAF COFFEE WITH 1-1/2 TEASPOONS OF SUGAR & 1/2 OZ HALF & HALF
SNACK (10:00 AM) 1 PIECE OF FRUIT
LUNCH (12:00 PM) SALAD OLIVE OIL & VINGER DRESSING OR TUNA WITH LOW FAT MAYO ON WHOLE WHEAT PETA
SNACK(3:00) HAND FULL OF NUT OR 2 GRANOLA BARS
DINNER (7:30 PM)
1 6-8 OZ OF MEAT, CHICKEN OR FISH LARGE SERVING OF VEGTABLES. & EITHER 1 CUP OF RICE, MASHED POTATOES OR PASTA.. IF I HAVE RICE I ALWAYS HAVE SOME TYPE OF BEANS
SANCK (10:00) PM FRUIT YOGURT
Re: 2 LBS
I'll add notes to your comment.
Increased Protein intake should be regulated throughout the day. Whacking extra Protein into one meal, won't help much, with things like better physical development, reduction of Muscle Catabolism for fuel, protection of muscle mass etc etc. The protein added to your diet, should be added in equal amounts, to meals with a big deficeit.
Protein intake is low. So you could have a quantity of Low Fat / Non-Fat Yoghurt here for example, or some Scrambled Egg Whites and a Yolk, and then eat the Eggs, on the Bread, toasting the Bread first.
There are other ways to get Protein in your Breakfast, but those are just two examples.
10:00AM Snack: More Protein in your snack is needed. Most fruits have little to no Protein yield. This could be altered by having a Low Fat / Non-Fat Yoghurt, if you didn't have one for Breakfast, or some Low Salt Nuts for example.
Lunch, have the Tuna, or something like Lean Chicken / Turkey, and if you want Olive Oil, for good Fats, you could include it in with the Tuna. I don't think it would ruin the taste. I personally detest Tuna, so the Olive Oil wouldn't be an issue for me, I wouldn't have the Tuna anyway.
3:00PM Snack: Nuts are fine, but look to have Low Salt ones, and more Carbs here, like some Fruit, or something like low Fat Oat / Cereal Bars would work for you.
Dinner. 6-8 Oz of Meat is to much Protein probably. 3.5OZ, (100g), yields 30 grams Protein from something like Chicken / Turkey.
Potentially, you're taking in 55-70 grams per meal, not including the little bits in the rest of the food, as many Vegetable sources have 1,2,3 possibly more grams of Protein in them. Most are not adequate Protein sources, but when you're eating as much as you do for Dinner, then even a couple of extra grams from Veg sources, comes into the equation, more than they should, so look to reduce Meat, Poulty or Fish portions here. You only need about 4OZ tops really, from any Fish, Meat or Poultry source.
Beans and Rice is a good mix. Complimentary Proteins will work well together, and Rice is a good Carb source. Just be aware with your Beans, to check the Carb content, as a few kinds yield much more Carb than you might think, so you don't want to have too many Carbs, or the increased Glucose conversion, will just like cause a greater elevation in Blood Sugar levels.
You shouldn't really need to go beyond 50-60g Carbs for Dinner if you are doing, so be aware, incase those Beans have more Carb in with the Protein than you thought.
10:00Pm Snack. Fruit Yoghurt is good, though you could perhaps have a few berries to increase Carb content, as Fruit content in Yoghurt may be a bit low.
The easiest way to manage your Carbs in that instance, would be to have things like small fruits / Berry type fruits, as things like Grapes, Strawberries and Cherries, have roughly 1g of Carb per fruit / Berry, so tracking Carbs from such Fruits is easy to do.
BMR is usually a basic calculation of 10 calories per lb of bodyweight. You can't go far wrong with a calculation like that.CSS1313 wrote:HOW DO I MEASURE BMR ?
It's the extra muscle gained by increasing protein and continued training that will. Protein doesn't burn Fat, I'm almost certain of that.CSS1313 wrote:SO UPPING PROTIEN INTAKE WILL HELP BURN THE FAT?
Not particularly. The Protein levels should be regulated, a load of Yoghurt, and some Soy, would be too much Protein, and possibly put strain on the Kidneys.CSS1313 wrote:IS ADDING ISOLATED SOY PROTIEN TO SAY 8 OZ OF YOGURT A GOOD WAY TO ADD MORE PROTIEN TO DIET WITH OUT ADDING THE EXTRA FAT FROM MEAT?
Increased Protein intake should be regulated throughout the day. Whacking extra Protein into one meal, won't help much, with things like better physical development, reduction of Muscle Catabolism for fuel, protection of muscle mass etc etc. The protein added to your diet, should be added in equal amounts, to meals with a big deficeit.
Breakfast: Change the Sugar for Splenda. Avoid High calorie Processed Sugars. They are not necessary to get a Blood Sugar Spike first thing.CSS1313 wrote: DIET IS
BREAKFAST(7:00 AM) 2 SLICES OF 12 GRAIN BRAED WITH MARGARINE
12 OZ -CAF COFFEE WITH 1-1/2 TEASPOONS OF SUGAR & 1/2 OZ HALF & HALF
SNACK (10:00 AM) 1 PIECE OF FRUIT
LUNCH (12:00 PM) SALAD OLIVE OIL & VINGER DRESSING OR TUNA WITH LOW FAT MAYO ON WHOLE WHEAT PETA
SNACK(3:00) HAND FULL OF NUT OR 2 GRANOLA BARS
DINNER (7:30 PM)
1 6-8 OZ OF MEAT, CHICKEN OR FISH LARGE SERVING OF VEGTABLES. & EITHER 1 CUP OF RICE, MASHED POTATOES OR PASTA.. IF I HAVE RICE I ALWAYS HAVE SOME TYPE OF BEANS
SANCK (10:00) PM FRUIT YOGURT
Protein intake is low. So you could have a quantity of Low Fat / Non-Fat Yoghurt here for example, or some Scrambled Egg Whites and a Yolk, and then eat the Eggs, on the Bread, toasting the Bread first.
There are other ways to get Protein in your Breakfast, but those are just two examples.
10:00AM Snack: More Protein in your snack is needed. Most fruits have little to no Protein yield. This could be altered by having a Low Fat / Non-Fat Yoghurt, if you didn't have one for Breakfast, or some Low Salt Nuts for example.
Lunch, have the Tuna, or something like Lean Chicken / Turkey, and if you want Olive Oil, for good Fats, you could include it in with the Tuna. I don't think it would ruin the taste. I personally detest Tuna, so the Olive Oil wouldn't be an issue for me, I wouldn't have the Tuna anyway.
3:00PM Snack: Nuts are fine, but look to have Low Salt ones, and more Carbs here, like some Fruit, or something like low Fat Oat / Cereal Bars would work for you.
Dinner. 6-8 Oz of Meat is to much Protein probably. 3.5OZ, (100g), yields 30 grams Protein from something like Chicken / Turkey.
Potentially, you're taking in 55-70 grams per meal, not including the little bits in the rest of the food, as many Vegetable sources have 1,2,3 possibly more grams of Protein in them. Most are not adequate Protein sources, but when you're eating as much as you do for Dinner, then even a couple of extra grams from Veg sources, comes into the equation, more than they should, so look to reduce Meat, Poulty or Fish portions here. You only need about 4OZ tops really, from any Fish, Meat or Poultry source.
Beans and Rice is a good mix. Complimentary Proteins will work well together, and Rice is a good Carb source. Just be aware with your Beans, to check the Carb content, as a few kinds yield much more Carb than you might think, so you don't want to have too many Carbs, or the increased Glucose conversion, will just like cause a greater elevation in Blood Sugar levels.
You shouldn't really need to go beyond 50-60g Carbs for Dinner if you are doing, so be aware, incase those Beans have more Carb in with the Protein than you thought.
10:00Pm Snack. Fruit Yoghurt is good, though you could perhaps have a few berries to increase Carb content, as Fruit content in Yoghurt may be a bit low.
The easiest way to manage your Carbs in that instance, would be to have things like small fruits / Berry type fruits, as things like Grapes, Strawberries and Cherries, have roughly 1g of Carb per fruit / Berry, so tracking Carbs from such Fruits is easy to do.
2 LBS
SO 5 STRAWBERRYS EQUALS 5 G OF CARBS
YOU ARE SAYING I SHOULD HAVE ABOUT 2000 CAL PER DAY
TOTAL FAT ABOUT 50 G (SAT FAT 12-18 G)
CARBS 250G
PROTIEN ????
IF THIS IS NOT THE RIGHT AMOUNTS CAN YOU PLEASE GIVE ME THE
PROPER BREAK DOWN
WILL THIS HELP KEEP OR BUILD MUSCLE & BURN FAT
& LOSS WEIGHT ?
YOU ARE SAYING I SHOULD HAVE ABOUT 2000 CAL PER DAY
TOTAL FAT ABOUT 50 G (SAT FAT 12-18 G)
CARBS 250G
PROTIEN ????
IF THIS IS NOT THE RIGHT AMOUNTS CAN YOU PLEASE GIVE ME THE
PROPER BREAK DOWN
WILL THIS HELP KEEP OR BUILD MUSCLE & BURN FAT
& LOSS WEIGHT ?