Lots of conflicting information on the webs. I'm having real trouble losing any body fat. Im 5'9, 170 lbs and 17% body fat. Would really like that body fat to come down closer to 12%. Well P90 helped for a while, but I don't have the discipline to work out six times a week. Basically lift weight three times and run 1-2 times a week. I know I should really up the cardio, and drop the weights to twice a week? And I really have no idea on what to eat to trim down the body fat percentage. Dont consume any junk food whatsoever, and try to eat healthy, but I am obviously doing something wrong.
Reduce calories in general. Eat more fiber based food to feel satiety longer. Also drink water to curb appetite.
60-70 days before I gave up. Did lose about 15 lbs on it though. Went from 185 to 170. But it bored me out of my mind!
Eat fewer calories. Your body burns greater percentage of fat when you are sitting around or a light workout. When running or heavy workout it uses carbs/sugar.
Breakfast - Wheat bagel or sausage kolache (I know I know) Protein Bar that is low carb Salad with chicken or chicken and hummus/rice Protein shake made with milk Then usually one or two more meals that are high in protein and may or may not be low in carbs. I do tend to eat white rice or wheat breads or wheat tortillas. I usually work out around 7-8 pm.
reddit keto is a good resource, CKD is very popular there for people trying to get down to that level, these guys did what you are trying to do http://www.reddit.com/r/keto/comments/oznv5/been_on_keto_for_10_years_need_tips_pointers_ask/ http://www.reddit.com/r/keto/comments/l9kpp/pics_6_month_progress_42_lbs_lost_almost_done/ http://en.wikipedia.org/wiki/Cyclic_ketogenic_diet
2 body parts? so like tricep extensions and bicep curls for an hour? please google compound lifts immediately. they will help more in both areas of gaining muscle and losing body fat. a solid workout of compound lifts will take more out of you than running. drink water and cut bad carbs. good luck man.
Run 3 and lift 3 times a week Something like this: Mon- run tue- lift (chest and tris) wed-run thur-lift (back and biceps) fri-run sat lift (legs and shoulders) sun-rest Is this what you meant by 2 body parts each lift day? You may be using poor form, ineffective exercises, and/or not spacing work outs correctly to allow time for recovery...any of which can hurt your overall performance and make for crappy workouts = crappy results. Don't be worried about lifting. Muscle growth means more calories burned during rest, it'll help you shed fat. You can always adjust the weight later, if you feel you're getting too big. Obviously you can tweak this schedule, but you can just follow this to have an idea of what to do and get used to it. You're going to get more hungry, so you'll probably have to eat a little more, which is fine, but don't over do it. Make sure you're sleeping well and staying hydrated.
DIET is the main factor, brahmigo. Eat 4-5 small, lean meals a day. I usually have oatmeal with fruit for breakfast. Lean turkey and avocado for preworkout Protein shake and pb sandwich post. Grilled chicken/salmon with rice for dinner. Casein at night. Cardio everyday. And I'm not talking jogging like a little poon. Sprint for intervals, then walk when you need to rest. And recycle. Despite what people say, don't lift light when you're cutting. I hear n00bs say low weight/high rep. That crap won't do much for you. Lift moderate/heavy with high reps or to failure, depending on what workout you do. GOOD LUCK GET SWOLL
Lots of bad advice on here... Commodore is up to date on diet and weight loss, I would bend his ear. Eating too much fat is not making you fat and it is not bad for you. As I have not seen your eating habits I can only talk in general terms ... Avoid carbohydrates, especially highly processed ones. If you just cut your bread and sugar by 50% you will probably be amazed (assuming you don't have other issues).
Is there dressing on that salad? What are the amounts fo the servings for all the items that are you using? Salad can be very bad for a diet, if it has lots of cheese, sesame seeds, croutons, and dressing. Calories add up quickly. You already know what do about breakfast. It doesn't seem like you count calories. I would count it for 1 day, so you know if your caloric intake is below maintainaince or not. You need a 500-1000 calorie deficit to lose 1 pound a week.
A little bit of low fat ranch on the salad. Is any kind of bread bad for you? I don't eat white, but I do eat some wheat or whole grain and some tortillas pretty much everyday. What about white rice? If I work out at 8pm, should I still avoid all carbs in my one meal right after?
try doing high rep lifting to cut. right now im doing around 10 reps at 225 four times, but during the summer, i'm going to free weights and high reps. as for the diet. maybe switch the sausage with eggs and switch your dressing with a light basalmic (if you like that kind) or some other light dressing. Just portion out your dressing so you dont get too much fat. Also i find that supplementing with fish oils helps.
