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Fat Loss Help Needed!19151

kbahramicc private msg quote post Address this user
Hello all,

I'm a 20 year old, 180cm (5'11", 83kg (184lbs) male. My body fat is currently at 26%.

My aim is to reduce my body fat from 26% to 15%, whilst trying to gain some muscle mass in the process, by the New Year giving me about 3.5 months to do this. I've been going to the gym since May fairly regularly but have been focusing on cardio, so based on what I've read I should be able to go through body recomposition?

I'm looking for advice on both diet and workout, so I'm gonna write this in sections:

1. Workout

I plan on doing a 6-day split weightlifting regime:

Day 1/4: Chest/Back
Day 2/5: Legs/Abs
Day 3/6: Delts/Arms
Day 7: Rest

Alongside, I'm planning on doing HIIT cardio training for 1-2hrs a weeks, so 20-30mins after weight training 3-4 times a week.

Would it be best to stick to compound or isolation or a combination of both for weight training?

2. Diet

I've worked out that I need approximately 2900 calories a day to maintain my weight, so I'm aiming for around 1900-2200 calories a day.

My main issue comes with the macros and how much of each I'd need to lose fat but maintain and hopefully gain some muscle mass.

Currently, I'm looking at doing a 50/30/20 (Protein, Carbs, Fat) split diet, but I've also heard that a 40/30/30 or 40/40/20 would work well.

My main thought is that I've constantly heard that a high carb diet is bad for fat loss, but surely with the workout routine that I'm planning that shouldn't be an issue?

Also, would intermittent fasting be beneficial on this workout and diet regime, or would I be shooting myself in the foot?

Thanks for any advice!
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The Dark
Knight
eknight private msg quote post Address this user
There's an entire thread called the FAQ thread that will answer most of your questions. -3X
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FiremanSi private msg quote post Address this user
Unless this is ur first day lifting weights u can't Loose weight and build muscle.... unless ur on anabolic steroids !!
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KyleMurphree private msg quote post Address this user
Everyone has their own goals for their health and wellness. If you're looking to reduce body fat, you will most likely have to find a way to take in fewer calories. Omega 3 fatty acids found in wild salmon, walnuts, chia and hemp seeds increase lipolysis. So you lose fat instead of storing it. You can also take exercises from élastique fitness for burning body fats.
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Patrick private msg quote post Address this user
Perfect diet (food) that helps you to lose weight and also increase your testosterone levels:
Honey – contains the mineral boron that is associated with nitric oxide and high testosterone levels to improve erections by opening up blood vessels.
Bananas- this fruit provides a slow release of energy, along with the enzyme bromelain that will help to lose weight.
Berries - dark berries are high in antioxidants and also can help you with weight loss.
Grapes - red grapes can help to lose weight and improve sperm motility
Raisins - these little anti-inflammatory gems are filled with antioxidants, boron, and resveratrol to lower estrogen and increase testosterone levels.
Pomegranate - a glass of this juice each day may improve erectile function
Citrus - not only do these fruits help lower the levels of cortisol in the body, but they also contain vitamin A that can help lower oestrogen levels and increase testosterone production and to lose weight.
Watermelon - – rounding out the sweet side of foods that increases testosterone, watermelon contains an important amino acid called citrulline. Once converted into arginine in the body, boosted blood flow is the outcome – move over Viagra!
Oats - eat your breakfast! Porridge oats contain L-arginine, B vitamins, and zinc.
EVOO – extra virgin olive oil is high in antioxidants and a natural testosterone booster. Do the research online first before buying – not all brands are real organic extra virgin olive oil. Worth the extra cost to get the right stuff!
Garlic - does more than keep vampires away; eating this raw will lower cortisol – the stress hormone – which prevents testosterone from achieving its functions.
Ginseng - Korean red ginseng has been shown to help 60 percent of patients dealing with erectile dysfunction, and is one of the top foods that increase testosterone in males.
Potatoes – all types of potatoes are superior options for testosterone boosting carbohydrates.
Mushrooms – the polysaccharides in white button mushrooms have been shown to provide anti-estrogenic effects (they block the enzyme that is responsible for converting excess testosterone into estrogen).
Cabbage – this mineral and vitamin-packed vegetable contains indole-3-carbinol, a natural way to reduce oestrogen levels to make testosterone more effective in the body.
Spinach – another leafy green, spinach is loaded with some of the essential building blocks of testosterone – vitamins C and E, as well as magnesium.
Asparagus– folic acid, vitamin E, and potassium pack this natural aphrodisiac for healthy testosterone production.
Cheese – cheeses such as ricotta and swiss are high in zinc to boost testosterone levels.
Eggs – testosterone production can benefit from the protein, omega-3 fatty acids, vitamin D, and healthy cholesterol found in eggs.
Red Meat– grass fed beef in limited amounts can help with vitamin D or zinc, depending upon what type of cut it is. Consume only occasionally for the best benefits.
Oysters – the most noted of all aphrodisiacs, oysters are loaded with zinc, a natural libido and testosterone booster.
Tuna– high in vitamin D, tuna is one of the foods that increase testosterone levels in men by boosting testosterone levels, maintaining semen quality, and increasing sperm count.
Salmon
Full list
And of course cardio.
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THE GODFATHER wannabemuscular private msg quote post Address this user
How does honey improve erections? Do you slather it on and massage it in?
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Patrick private msg quote post Address this user
Funny. As a doctor i can tell you that all of these products gives you a positive impact on your men's health and help you to lose weight and improve T levels.
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THE GODFATHER wannabemuscular private msg quote post Address this user
@Patrick Looks like it comes down to a well rounded and nutritious diet overall.
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keylemike private msg quote post Address this user
I read your thread right now. Actually, everyone has their own target to lose fat. Now a days its not much difficult to lose fat. Because on the web you can get a big list of fat loss products. Which will easily help you to lose fat without any hamper or side effect. But be sure to choose the best diet websites. All the best!
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JulianDownes private msg quote post Address this user
Regular workout is the best to shed weight.
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Way2Buy private msg quote post Address this user
General health benefits, a routine of daily walking may be sufficient, says ... exercise is enough, on the basis of your personal health and fitness goals.
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ahmedbashir private msg quote post Address this user
Human body is very complex. and every body has different body types, BMR and BMI, which requires different body types.

I would suggest you should concentrate on calorie deficit.

What Is a Calorie Deficit?
Each bite of food you eat contains energy in the form of calories. You need to consume calories for your body to function properly.


But most of us consume more calories than we need each day. This creates a calorie surplus or calorie excess. The extra calories are stored as fat.

So how do you get rid of extra fat and lose weight? You create a calorie deficit. This energy deficit happens when you eat less during the day. If your body doesn't get the calories it needs to perform all of its necessary functions, you create a calorie deficit.

When you create a calorie deficit, your body gets energy or fuel from stored fat. This is the extra fat that you carry on your hips or thighs, in your belly, and throughout your body. Stored fat is stored energy. Your body can use it to keep moving instead of using energy from food. When your body burns fat for energy, you lose weight.


How to Create a Calorie Deficit
So how do you create a deficit of 500 calories per day or 3500 calories per week? You don't have to starve yourself with a trendy diet or juice fast. In fact, there are three healthy ways to create a calorie deficit for weight loss.​

Eat less food. If you cut your portion sizes, cut back on snacking and choose lower-calorie foods at mealtime, you'll consume fewer calories each day. If you reduce your caloric intake enough, you'll create a calorie deficit large enough for weight loss.
Get more active. The number of calories your body needs each day depends on your activity level. That includes the exercise you do every day and also your non-exercise physical movement. If you increase the number of calories your body needs, but still consume the same number of calories from food, you'll reach a calorie deficit.
Combine diet and exercise. Most successful dieters combine diet and exercise to lose weight. That means that they might eat 250 fewer calories each day and then go for a 60-minute brisk walk to burn an additional 250 calories. The calorie deficit would total 500 calories. If you created a similar plan for each day, you'd reach the 3500 calorie deficit needed for weight loss.

It doesn't matter which plan you choose to create an energy deficit. Different plans work for different dieters. But if you understand and create a calorie deficit on a regular basis, you'll be able to slim down to your goal weight.
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allu private msg quote post Address this user
have you ever heard about cannabis can helps you to lose weight. it will come as no surprise to them that those who smoke it are usually slimmer compared to those who don’t. As a natural bodyweight regulator, cannabis also helps to fight diabetes in the body. As I continue researching, Cannabis can also help you to relieve some pains like this strain on blimburnseeds.com/gorilla-glue-4-marijuana-seeds I learned thru this bout medical cannabis. do you wanna try cannabis?
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FiremanSi private msg quote post Address this user
@allu bollox... cause if I smoke a joint id want to eat everything in the room. Adherence is gone... hellooo malteasers and jelly’s.
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