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newbie at weight loss needs some basics

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andre666
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2009/07/18 17:18:34 (permalink)

newbie at weight loss needs some basics

ups until now my main goal was to gain weight. I did absolutely no cardio for ages and just stuffed myself w food and did weigts 5 times a week. I cook most of my meals. I had about 2 litres of skimme dmilk per day with 100-150g of protein powder. Overall around 3500 kcal per day. I am guilty of having too much sugar tho. Right now I have gained some muscle, enough to have people commenting about how buff i look, but I know a lot of this is fat. My strength has more than doubled in the last 2 years, but i did start off weighing about 10 stones. Now I weigh 13 stones. I have 15.5 inch arms and my body has good proportions overall. I am 5'10''

I've started a rather feeble attempt at cutting. I tried to cut without doing any cardio, just keeping my usual exercise routine  and reducing my food intake and keeping my protein intake the same. I've reduced the sugar intake, I've stopped snacking and i have my protein powder w plain water now.  I've done this for 2 weeks and the result is appaling: I've lost overal weight and no bodyfat. At the gym I feel i'm either losing strength or simply not progressing as normal. My salters scale measures 19% bf. my hip-wasit ratio is 0.925.

What am i doing wrong?
What I'm planning now is to make a bigger effort on my diet: 2500 kcal, as low as possible in fat and carbs. Running 30 min, 3 times per week, on top of my regular weight sessions. I'm also thinking of adding ephedrine?

I need results but i want to work smart! I cant afford to lose my hard gained muscle over this! I rather stay fat :(
#1

13 Replies Related Threads

    RedHotF
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    Re:newbie at weight loss needs some basics 2009/07/18 21:19:44 (permalink)
    Hiya,

    Can you post up your current diet with rough portion sizes and timings then we can have a look at maybe where you are going wrong.

    Like it or not, cardio is going to have to be incorporated if you want an effective cutting plan!
    #2
    kitty
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    Re:newbie at weight loss needs some basics 2009/07/19 07:17:27 (permalink)
    What am i doing wrong? What I'm planning now is to make a bigger effort on my diet: 2500 kcal, as low as possible in fat and carbs.

     
    Not a good move. Do as Fi says and post your diet up.
    #3
    Mickey123
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    Re:newbie at weight loss needs some basics 2009/07/19 22:04:26 (permalink)
    andre you sound like you have the determination to pull off a good cut but to be honest at the mo your just running around like a headless chicken on mis information.
    Im not surprised you haven't lost anything but muscle as your methods put bluntly are terrible. 

    As red hot says post up your diet fella.  Also as kitty says you cant cut fat and carbs!!!!! 
    Put simply your body needs atp/energy to survive.
    You need to get this energy from somewhere, usually fats and carbs or at least one.
    If you starve your body of the above you leave your body little choice but to mobilise muscle to create atp/energy, Ie you leave it no choice but to eat itself starting with skeletal muscle. 

    Post up your diet pronto mate so we can avert this mess. 


    #4
    andre666
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    Re:newbie at weight loss needs some basics 2009/07/20 00:59:18 (permalink)
    so here's my diet at the mo:

    9 a.m. Protein shake w 150ml of skimmed milk (the rest is water)
              a coffee

    1 p.m. Chicken and bacon baguette

    4 p.m. Protein shake (same)

    6 p.m. chicken breast or steak, about 200g, w pasta or rice and some vegetables

    10 p.m. protein shake

    bed


    I'll throw in a yoghurt or some fruit sometime after 6 pm

    How bad is it guys :(

    My diet before was similar, only I ate a lot more. The protein shakes had about 800 kcal then, w a pint of skimmed or semi skimmed and oats mixed in.  I'd have 2 meals after 5 pm.
    #5
    markfj
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    Re:newbie at weight loss needs some basics 2009/07/20 01:38:02 (permalink)
    diet needs a lot of work

    Im am not n expert though

    BUT

    9am meal, needs carbs! Carbs in the morning keep you feeling fuller and supply energy

    1pm meal - keep the chicken, use a wholemeal roll/granary bread and add some mixed leaves, tomatoes, cucumber to get more veg

    4pm, I would again have some carbs with some protein....oatcakes, a protein shake isnt really a meal

    6.pm meal looks good to me

    10pm... maybe conisder cottage cheese, quark or something else thats slower releasing than a protein shake

    Ideally eating 3-4 hours aprt enough carbs, but not too many and plenty of portein, fruit and veg is what you need.



    #6
    Mickey123
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    Re:newbie at weight loss needs some basics 2009/07/20 09:59:10 (permalink)
    andre666

    so here's my diet at the mo:

    9 a.m. Protein shake w 150ml of skimmed milk (the rest is water)
             a coffee

    1 p.m. Chicken and bacon baguette

    4 p.m. Protein shake (same)

    6 p.m. chicken breast or steak, about 200g, w pasta or rice and some vegetables

    10 p.m. protein shake

    bed


    I'll throw in a yoghurt or some fruit sometime after 6 pm

    How bad is it guys :(

    My diet before was similar, only I ate a lot more. The protein shakes had about 800 kcal then, w a pint of skimmed or semi skimmed and oats mixed in.  I'd have 2 meals after 5 pm.


    Ok mate here we go

    Milk, others may think otherwise and diet is subjective at times but in my opinion there is no room for dairy in a cut.  All whey shakes should be with water only.

    That is a terrible breakfast.  In fact it isn't a breakfast.  Its a shake.  You need to eat cals first thing.  Fasted cardio is also a topic of debate but even then you eat afterwards.  Your body is basically in a catabolic state (eating its own muscle due to no carbs fats) from 1800 hrs through to 1300 hours.  This is terrible! 

    The chicken and bac9on baggett sound like something from subway or am I mistaken.  If its homemade its may not be so bad if its wholegrain and chicken Brest but drop the bacon either way and eat more chicken instead.  Also no sauce with this.  IE subway chicken with a ltr of mayo.  no no no!!.

    1800 is the best if not only meal I would call a meal you eat all day. I hope the 'w' doesnt stand for 'white'.  If so swap this to wholegrain rice pasta only.

    Its fine to low carb it if you wish but you must then eat fat.  If you cut both you'll look terrible in a few weeks and feel knackered all the time.
    Do you like fish?  EFA Essential fatty acids are great in fresh salmon.  Not out of a tin though.

    The below is by no means a diet tailored to you or complete.  Just an idea of how to drastically improve things. Timings to be altered.

    CUTTING DIET

    0630 - 45 mins 80% max BPM steady state cardio.
    Whey shake afterwards (subjective)

    within 1 hour after finishing cardio
    Fresh Salmon.  Wholegrain bread. 

    Mid day
    Wholegrain pitta with chicken breast. Boat load of salad with a few ground flax seeds.

    Mid afternoon
    wholegrain something and chicken or tuna or salmon. Boat load of salad with a few ground flax seeds.

    Weights
    PWO Whey in water.

    Tea time (as us northerners say :] )
    Steak, with either veg or salad. 

    Snack
    Cottage cheese

    Supper
    Casein/milk protein in water.

    Thank you that will be 30 pound personal trainer rates haha.

    Hope the above helps mate.  As said its more a few steps in the right direction than me sitting down for hours working out marcos for you etc.


     

    #7
    andre666
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    Re:newbie at weight loss needs some basics 2009/07/20 13:04:41 (permalink)
    ok, so what about this:
     
    9am- Protein shake, no milk, coupleof spoons of oats
     
    11pm-Wholegrain Sandwich with either chicken or roast beef or tuna. No sauce (maybe mustard) and loads of salad.
      
    3pm- another shake, as above
     
    6pm- meal, meat of oilly fish with pasta, rice or cous cous
     
    8pm- fruit or youghurt snack
     
    10pm shake w milk protein 
     
    I can try and move most of the calories to the 1st half of the day? i.e. the snak in the morning or smtg?
     
    no milk, no mayo, no bacon. What do u think?
    post edited by andre666 - 2009/07/20 13:09:48
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    Mickey123
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    Re:newbie at weight loss needs some basics 2009/07/20 13:22:04 (permalink)
    I would say that is 100 times better than your first shot and you should implement it immediately.  Still room for improvement but your a good way there now.

    Anyone for a 2nd opinion.

    Stick with it for a month and change things around if not working.  You really need to do cardio too if you want max benefits.

    #9
    hamiltonsfitness
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    Re:newbie at weight loss needs some basics 2009/07/20 13:45:36 (permalink)
    ok, so what about this: 9am- Protein shake, no milk, coupleof spoons of oats 11pm-Wholegrain Sandwich with either chicken or roast beef or tuna. No sauce (maybe mustard) and loads of salad. 3pm- another shake, as above 6pm- meal, meat of oilly fish with pasta, rice or cous cous 8pm- fruit or youghurt snack 10pm shake w milk protein I can try and move most of the calories to the 1st half of the day? i.e. the snak in the morning or smtg? no milk, no mayo, no bacon. What do u think?


    There's no problem with dairy in a cut, so keep it in if you wish.

    Not enough green stuff, i.e. fruit, veg or more salad

    Don't move your calories to the first half of the day, spread them as evenly as you can through the day, in as many small meals as possible.

    Don't get stuck on eating oily fish if you don't want to, it's not necessary.
    #10
    Mickey123
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    Re:newbie at weight loss needs some basics 2009/07/30 10:25:26 (permalink)
    For what I have read salmon out of tins is actually harmful for you.  Im Sure there was a documentary on it years back.  Something to do with huge amounts of mercury in it if I remember correctly but were going back a while so check what I am saying is correct and im nt getting it mixed up with a nuclear bomb documentary instead :]  Seriously though, I'd hate to put anyone off anything if there was no truth in what I was saying.

    Also fresh to me is miles better than tinned when it comes to meat and fish.  I buy beef steaks from my local butcher who has been around for 50 years.  I know exactly where his beef comes from (direct from scottish farms) and I know its grass fed etc etc.  Same for his chicken.
    Now you buy a chicken Brest from a super market and they F with it big time.  Least they do is swell it by injecting water in it so it looks bigger. 

    So if we apply the above to me eating grass fed beef direct from a farm>butcher or eating a tin of Pek steak chunks, which do you think will be better.

    Im confident the same will be true of fresh salmon and tinned salmon.  Confident enough to spend around £350 on quality foods a month and im not rich by any means (Im a uni student at 36 with wife, child, mortgage and constantly ill dog that needs fixing at the ultra expensive vets.)
    I just think its ok for half the population to spend £350 of ciggys a month.....

    EDIT - Edited before any replies bellow to tidy up spelling a little.  Sorry but I just can't read my post back in sub 1 min.  Why it has to show as edited when no one has even replied.  F's me off, makes the post look weak like your changing things after people have replied. Rant over!
    post edited by Mickey123 - 2009/07/30 10:28:46

    #11
    Mickey123
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    Re:newbie at weight loss needs some basics 2009/07/30 16:18:29 (permalink)
    Yeah, im as board as you are mate.  Uni hols, nowt to do :-/

    The canning process isnt the problem fella.  Its the inferior foods they 'can'

    The grass fed beef I buy from my local family butchers direct from scottish farms will be a far higher quality food and less F'd with than Pek tinned beef.
    Id guess this applies to all canned foods whether tuna, salmon chicken etc etc.

    As said, if you even fresh from supermarkets (tescos, ASDA, etc) its a well known fact they inject water to increase the size.  Most meat from ASDA is corn fed at best also. 

    God knows what happens with canned.

    We live in a society where it is perfectly normal to write in huge letters across fruit juice that it is from concentrate like thats a good thing.  There is hardly any nutrients left in it after the concentrating process. 

    Again, I trust very little these days unless bought direct from farms.

    I just cannot imagine tinned anything being anywhere near fresh direct meat / fish / fruit etc.

    #12
    andre666
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    Re:newbie at weight loss needs some basics 2009/07/30 21:25:34 (permalink)
    the issue of mercury levels is due to a process called bio-accumulation and if affects ALL seafood caught in the wild. The higher they are in thee food chain, the worse it is.
    The main issue with its effect on humans is during pregnancy as it as a terogenic effect (mutant babies). Its not good fo you if you're an adult, but it wont kill you. Mercury will accumulate in addipose tissue over time in small amounts, so a big fatty fish like salmon will defenitely be a problem. Mercury also acucmulates on people's fat btw.


    #13
    Mickey123
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    Re:newbie at weight loss needs some basics 2009/07/30 21:30:24 (permalink)
    Manuka - In that case fella erm mate, erm, what do you call a chick??  lol

    In that case Id guess the tinned version would be just as good as the fresh.  I think tinning and freezing are brilliant ways to preserve nutrients and these processes are not the problem.  The problem is companies F'ing with our food full stop, whether tinned or not.

    Doing sports science degree.  Please dont think  that makes me all switched on as im only finished my first year.

    @andre - good info, thanks.

    #14
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