Diet/Fitness Question

[harrykane140693]

Trying this again. Asked a few times and although got some decent answers , they were not the answers to what I asked for. Maybe I explained i asked the wrong way?. Let me try again. with me.
I am 35, male, 5'9 195lbs. All of my weight is in my stomach/love handles.
I want to loose weight and be at 150lbs. I checked the stats and according the the expert diagram, my healthy weight range for my age and height is between 151lbs to 163lbs. I am aiming for 150/151lbs.
I enjoy 3 type of training routines that I change up every week or 2 weeks or whenever I feel like it to keep it varied and whatever I feel like.
(1) Mon Wen Fri= full body weight lifting mixed with 30min of semi HiTT cardio on a stairmaster. The rest of the days I rest.
(2) Same as above, but I add Tue Thu and Sat for 1hr cardio on stairmaster only and have Sunday as my rest day.
(3) PPL routine. So PPL then rest day then PPL again. 1 rest day per week and finish off each workout with 30mim cardio on stairmaster.
I lift heavy weights like a bodybuilder, and HITT cardio like a bank robber. I enjoy it and do not like light lifting or slow cardio. My training is intense and works for me. I got that shit down on lockdown.
Diet is my issue. I know what I must eat and what I must not eat.
I did my TDEE and based on my current weight of 195lbs, I need to consume 2925 calories to maintain the weight and reduce 300 to 500 below that to start loosing weight.
At 151lbs to maintain, I need 2265 calories.
At the moment since my appetite for healthy foods is shit, I usually eat once or 2 times per day and it's around 1400 to 1700 calories per day. That is way below what I need to be eating and especially since I workout hard and around 5 to 6 days per week, I need to be eating more calories then the norm.
This is my question in 2 parts. Thanks.
If I consume around 1500 to 1800 Cal's per day eating healthy foods and still train like a madman, will it be detrimental to my gains or lack there of( I will still loose weight I know), I am just wondering if I will be doing more damage to my body and should only work out 3 days per week light weight because of low cal intake. Please note that, I have plenty of energy, I don't get burned out, etc.
2nd part. If I eat semi healthy mixed in with some hot dogs and buns and some TV dinners etc, I can get the necessary Cal's I need around 2000 or alike and train hard like I do. Since i am consuming less and it's on point, does it matter if the diet is semi shit since I'm getting less Cal's. If that makes sense.
Thanks guys.

 

[dizzydog]

Your love handles and weight could be partially from inflammation and high carb/sugar intake. Maybe try and cut out sugary drinks, beer and buns to see if you lose ten pounds. From there implement a carb cheat day on Friday but stop eating carb heavy meals like spaghetti.

Our culture focuses way too much on grains and sugar. Our body can’t process it all, even if we are working out like crazy.

Take less focus on your carb intake and more focus on your preservative intake. Don’t eat anything that comes in a wrapper like a candy bar or even a protein bar. Buy a food saver and vacuum seal some breakfast burritos and other healthy alternatives so you don’t have to revert back to old habits.

You will get hungry, it’s ok. Allow your metabolism to speed up and process these foods that are easier for it to process. You will burn off the fat quickly and begin to see some real results in the gym. If you get tired or aren’t gaining muscle after losing the fat, eat more.

Up the cardio in spades.

Running, swimming, biking. Not on the treadmill or in the gym unless it’s the gym’s pool.

I’m talking 2 then 3 the. 6 then 8 mile runs or 500 meter swims followed by 50 meter dash. Work up to it. You’ll cramp in the pool.

Spin classes are nice too. They push you pretty hard.

Last thing. Don’t worry about your weight. It’s just a number and everyone’s body is different. Work off the fat and do some blood work with your doctor to find out if you are healthy. Then, if you look and feel good, you’re golden.

 

[Todd the Cleaner]

The bottom line is it comes down to calories in vs. calories out.

My doctor told me to take my target weight and multiply that times 10 and that’s how many calories you should be eating every day. So for your goal of 150 pounds you need to be eating 1500 calories.

This does not take into account your calorie burn you get from your workouts. You can increase your daily calories if you are working out every day but don’t increase your calories by more than your burn.

Of course eating healthy foods is better for you but if you go on a diet of deprivation it will never work. Allow yourself to splurge on that hot dog from time to time but not every day. Also allow yourself two “diet free” days per month where you can eat what ever you want.

I recommend eating 5 times a day. Breakfast, lunch, dinner, and 2 snacks. It’s better for your body and you will have more energy eating small meals every 3-4 hours instead of one or two big meals.

I also recommend using a food tracking app to track what you eat every day. I use the “My net diary” app on my phone. Calorie Counter PRO MyNetDiary by MyNetDiary Inc. https://itunes.apple.com/us/app/calorie-counter-pro-mynetdiary/id352247139?mt=8

Lastly this needs to be a lifestyle change, not a diet. A diet ends, to maintain the weight lds this needs to be a permanent change.

Now if I can just follow my own advice

 

[Luky]

Trying this again. Asked a few times and although got some decent answers , they were not the answers to what I asked for. Maybe I explained i asked the wrong way?. Let me try again. with me.
I am 35, male, 5'9 195lbs. All of my weight is in my stomach/love handles.
I want to loose weight and be at 150lbs. I checked the stats and according the the expert diagram, my healthy weight range for my age and height is between 151lbs to 163lbs. I am aiming for 150/151lbs.
I enjoy 3 type of training routines that I change up every week or 2 weeks or whenever I feel like it to keep it varied and whatever I feel like.
(1) Mon Wen Fri= full body weight lifting mixed with 30min of semi HiTT cardio on a stairmaster. The rest of the days I rest.
(2) Same as above, but I add Tue Thu and Sat for 1hr cardio on stairmaster only and have Sunday as my rest day.
(3) PPL routine. So PPL then rest day then PPL again. 1 rest day per week and finish off each workout with 30mim cardio on stairmaster.
I lift heavy weights like a bodybuilder, and HITT cardio like a bank robber. I enjoy it and do not like light lifting or slow cardio. My training is intense and works for me. I got that shit down on lockdown.
Diet is my issue. I know what I must eat and what I must not eat.
I did my TDEE and based on my current weight of 195lbs, I need to consume 2925 calories to maintain the weight and reduce 300 to 500 below that to start loosing weight.
At 151lbs to maintain, I need 2265 calories.
At the moment since my appetite for healthy foods is shit, I usually eat once or 2 times per day and it's around 1400 to 1700 calories per day. That is way below what I need to be eating and especially since I workout hard and around 5 to 6 days per week, I need to be eating more calories then the norm.
This is my question in 2 parts. Thanks.
If I consume around 1500 to 1800 Cal's per day eating healthy foods and still train like a madman, will it be detrimental to my gains or lack there of( I will still loose weight I know), I am just wondering if I will be doing more damage to my body and should only work out 3 days per week light weight because of low cal intake. Please note that, I have plenty of energy, I don't get burned out, etc.
2nd part. If I eat semi healthy mixed in with some hot dogs and buns and some TV dinners etc, I can get the necessary Cal's I need around 2000 or alike and train hard like I do. Since i am consuming less and it's on point, does it matter if the diet is semi shit since I'm getting less Cal's. If that makes sense.
Thanks guys.

You're young, you should be able to control your weight without workout. You need to create new patterns for your metabolism. After that, it's easy . Loose weight, than start workout. IMO it would be too hard to create new muscle tissue and burn fat cells while eating whatever. I believe that you're meat lover, you can still eat meat, steak, chicken and fish, just add salad to your meals. A lot of it, 1lb per each 50lbs of your body weight, so in your case about 3-4 lb. You can cheat a little with a small amount of low calories dressing. In 2 -3 weeks you'll be 15-30 lbs lighter.
This is not really advice, this was my trial.
Went from 190 to a 159. Height 5'11".
I'm not stranger to a workout, but I hated routine.I'd rather swim across the lake( short distance only 2-3 hours at the time) after I get there riding bike for about 60-70 miles.
Repeat every 2 weeks. You don't have to worry about love handles any more.
Getting too scientific will lead you to counting calories and no results. Harsh, but true.....
Can't transport data from my LG Health app. Based on weight and height my goal is about 8000 steps. In reality it's from 10K to a 25K daily , except lazy days, haha...
I'm almost twice your age.....

 

[Bexiesbruv]

As has been said, if you are not losing weight (fat) you are eating too much.
Eating a "semi shit" diet probably allows the workouts to be maintained and as long as there is adequate protein, will help maintain your lean mass and might even allow for gains, but the continuation of same will likely result in poorer health over time (look up Mark Haub and the twinkie diet experiment)
You have to fuel your workouts (carbs or fat) AND maintain or even increase lean mass (protein) whilst doing so. Overeating fat and carbs will likely result in you not losing the fat you want because you are not allowing your body to utilise the fat it already has, for fuel. Undereating fat/carbs and/or protein can also cause you to burn lean mass for fuel
It is (or can be) difficult to get right. Here is an article I like to share that might help
https://www.precisionnutrition.com/can-you-gain-weight-from-eating-too-little
Another great resource is
https://bodyrecomposition.com/
Good luck

 

[Travis Teague]

Nope way too many calories for you of you want to loose weight. Need to be under 800. At least for a short time 6 weeks or so. Cut back on the workout if you have to but to loose the 50 lbs you got to be under 1000c by a fair amount. Eat lean protein you can eat more of it for the same calories as other foods. If you are hungry eat some fat to get you through the hunger. Also talk to your doctor about medication to prevent hunger.
Drink. Lots of water all the fat must leave your body by way of the liver and that needs water to keep it moving.

 

[cleanimage]

Lo carb/(or go full Keto) and Intermittent fasting

 

[Smtwn janitorial]

I'm 5ft 8 and about 150. I'd like to gain 15 lbs. If you lift at all you should be in the 170s at that height. Balance. Eat a little better, more cardio, ect. Some people overcomplicated it. Just takes discipline and work.

 

[carpetmaxllc]

Eat healthy breakfast. Say you eat dinner at 7pm and skip the breakfast and eat lunch at 1pm, there is no food intake for almost 20 hours. The body will try to depot whatever it can from the next meal thinking it will starve again
Also you start burning fat after 40-45 minutes of cardio. I don't think heavy weight lifting contributes to weight loss
Hope this helps

 

[wandwizard]

I don't know about you guys, but I can attest for myself and a number of other folks I've observed, that calorie counting is a prescription to plan to fail. I actually seriously considered the full blown keto diet mentioned above, but don't think I can live with that the rest of my life. What I've been focusing on is eating healthier, lowering carbs a LOT, and nearly eliminating sugar from my diet in all it's varied forms. I no longer buy stuff like hot dog or hamburger buns, but I am allowing a little bread. I'm very gradually losing weight, but I am losing. I haven't been below 190 in I don't know how many years, but I weighed 187 yesterday. I was about 208 or 210. From what I've been reading and listening to, eating things high in carbs like breads and pasta will pack the weight on probably more than anything so I'm avoiding high carb foods as much as possible. I'm also reducing my intake of meat to more along dietary requirements so no more 16 oz. T-bones! I'm eating more fish too which is something I formerly rarely ever ate. So, my focus is eating what I need or eating a lot less and eating healthier when I do eat. I don't like the word diet because that means it's something you'll start and eventually stop. I've done it and seen many others do it and fail every single time. I'll be happy to get down around 160. I'm in no rush as long as what I'm doing works.

Btw, even things like bananas, although high in potassium, can hinder or cause weight gain according to experts. Fruit juices are another thing that is not obvious, but will elevate blood sugars and cause you to store fat. For example, I purchased some Prune Juice. That stuff has like 49 grams of carbs per cup! I imagine that's mainly fructose. Guess I'm gonna have to drink an ounce at a time or pour it down the drain. I've sworn off sodas, including diet sodas. No more ice cream, cakes, candies, etc. either. Now to be honest I do allow myself an Almond Joy once or twice a month. I drank unsweetened tea at the restaurant not long ago and found I could tolerate that. I still allow a little raw sugar in my coffee, but may even eliminate that too. Sugar will pack on the pounds or keep you from losing weight no matter how much you exercise and it's VERY hard to avoid.

 

[HelenLondon]

In my diet, the main thing is a balanced and proper diet. Therefore, I write down the calories of each product that I have eaten. Thus, I manage to keep myself in the framework)

 

[nathan27]

Make the proper diet and you can add one on exercise on your daily routine that is running you make it outside or on a treadmill.

 

[Kevin Dumas]

Make the proper diet and you can add one on exercise on your daily routine that is running you make it outside or treadmill on gym.

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ALL spam posts...Nuke em

 

[madking]

Try intermittent fasting but still keeping in mind the calories you are targetting. You would really feel your stomach having a war inside but your body is just using your fats as energy.

 

[GavinHemmings]

I had another problem with training in the gym. I probably made a mistake with the dosage of sports nutrition and got the opposite effect. So I felt constantly tired and once fainted in the gym. It's a good thing it didn't happen on the treadmill..Actually, I was lucky that I escaped without any serious injury. After that, I changed my diet and consulted a specialist. I decided to take a course of steroids to increase not only my muscle mass but also my endurance. And after that, I needed therapy to restore my health and eliminate all the side effects of steroids. If you are interested in this topic, I recommend that you read this article https://steroidcycle.org/post-cycle-therapy/. To be honest, I didn't know about this therapy before. I wish everyone to be healthy.

 

[StewartMorrisonv]

I had another problem with training in the gym. I probably made a mistake with the dosage of sports nutrition and got the opposite effect. So I felt constantly tired and once fainted in the gym. It's a good thing it didn't happen on the treadmill..Actually, I was lucky that I escaped without any serious injury. After that, I changed my diet and consulted a specialist. I decided to take a course of steroids to increase not only my muscle mass but also my endurance. And after that, I needed therapy to restore my health and eliminate all the side effects of steroids. If you are interested in this topic, I recommend that you read this article https://steroidcycle.org/post-cycle-therapy/. To be honest, I didn't know about this therapy before. I wish everyone to be healthy.

Great article, thank you, man!

 

[jamesjcapps]

I have a plan to start the keto diet. Has anyone tried? Please share your experience.

 

[pattybill]

Keto diet if you follow it you'll sure to loose weight. But once you stop and start the regular junk and unhealthy diet then you're in trouble. Maybe you can take a break for a week and then continue with the diet.

 

[tonyspark18]

The main question is: why would you want to try the keto diet? It's hard to do right and not necessary for weight loss. A low-carb diet is almost as effective for weight loss and much more manageable. You can also try the modified Atkins diet. According to the article MAD allows you to consume more protein than the ketogenic diet but requires a carbohydrate deficit

I tried keto with decent short-term results. I can go on a keto diet for 2-4 weeks, but I have never been able to last longer. This is usually how I "prepare" to meet my old college friends.
As with any weight loss, I also believe that you need to count calories and do physical exercises. My belly fat is a significant problem, so I also do caffeinated hot body wraps with l-carnitine.

I have a plan to start the keto diet. Has anyone tried? Please share your experience.

 

[Neelio]

Wraps won't do anything for losing your belly fat, it's a myth. You can't spot reduce fat, that's just not how human body works.