Weight Loss Help.

Darius2010 · 06-05-2007, 01:07 AM

Hey Everybody, its me again.

In my first post I asked for help with losing weight. Not that Im really fat, but Im trying to get my 6 pack back.

To keep from retyping, here's my intro post:

http://www.ironmass.com/introduction...-everyone.html

Quote:

First I want to thank my man GameDayDawg for introducing me to IronMass! There is a LOT of good knowledge here.

I'll start by explaning what I'm looking for: I have a skinny frame. Well...maybe just a thin frame. Years of sitting on my ass in front of computer caught up to me so I got back into sports, weight trainging and running. Last year I went from 205 down to 185lbs and have been here for a year. I dont eat beef, pork, or poultry but I'm not a complete vegetarian. I still eat seafood, eggs and whey protein. My biggest enemy - Junk Food and Pasta!

Right now I'm 190 and 185lb when hungry. I'm looking to lose maybe 10% body fat. I have a digital caliper but never get the same results twice. I'm a rock solid 180lbs of lean mass and about 10lbs of water and flab.

I'm taking cell-tech right now for stregnth and endurance during workouts and I used GAKIC for about two weeks but I dont like it. I have used Nitro-tech to bulk up but I have about 5lbs sitting in the pantry collecting dust. Any and all feedback, help, advise, etc is appreciated.

Thanks!

Most important - stregnth and endurance, next is body fat loss - next is chest mass, but not much.

Here is a photo:

I work out 4 times a week, usually Monday, Tuesday, Thursday and a few hours on Saturday. Any and all help, advise, etc is appreciated!

//->

**davtown** · 06-05-2007, 01:23 AM

I'm far from being fatloss guru but hopefully I can give a few general pointers. You're already pretty lean so you have that going for you.

#1 is to find out how many cals per day it takes for you to maintain your current weight.. once you have that figured out, start cutting out some cals (not a lot and not all at once... taper down and make it gradual) - try not to go below 500 cals under maintenence.

#2 - doing incline walking on a treadmill is a great form of muscle sparing cardio that will allow you to burn some extra cals without interfering too much with your recovery (important)

#3 - you can try playing with carb cycling... this is something that I have no experience with but seems to be a popular method. I have read this article and it seemed pretty good Bodybuilding.com - Twin Peak - Carbohydrate Cycling: What You Need To Know! but if someone with more carb cycling experience can recommend a specific article or give some advice, that would be awesome

#4 - antioxidants...... read this post as it will explain it better than I can: http://www.ironmass.com/fat-loss/924...ioxidants.html

#5 - the above post is a sticky in the fat loss section, which brings me to my next point. read the stickies in the fat loss section (the threads highlighted in red up top) they are a wealth of information http://www.ironmass.com/fat-loss/ (maybe this should be pointer #1)

Darius2010 · 06-05-2007, 03:40 AM

Thanks. Looks like I've got some reading to do. I dont even know what carb cycling is. I have a log over at FitDay so after a couple weeks I'll find out how many cals per day Im using. Then Im guessing the next step is to cut that in half???

//

**davtown** · 06-05-2007, 04:12 AM

Quote:

Originally Posted by Darius2010

Then Im guessing the next step is to cut that in half???

that's way too low in my opinion....

500 cals under maintenence max for weightloss (should yield about 1lb per week weightloss). You're already pretty lean so you don't want to get extremely agressive about weightloss as this can lead to too much muscle loss. Especially since you're not trying to hit a deadline for a show, it'll be best to take it steady. The slower you melt off the fat, the more muscle you should retain.

I'm really hoping that someone with some more real world experience will chime in. One thing I hear people talking about often is the concept of refeeds..... as in, once a week you eat just above maintenence cals to help keep your metabolism active. I'm no expert about it, but I'm sure you can find plenty of info if you search around these boards.

JJ_Sungirl · 06-05-2007, 05:10 AM

Nice Physique, Darius. Welcome to IronMass. Any friend of Gameday's is friend of mine!

So, here's a book on fat loss/getting shredded. It is actually a competition guide, but you could use it to achieve a "ripped" look. I am currently using it to get ready for my first show. Good luck. Let me know if you need help or have any questions.

Bodybuilding.com - Marc Lobliner - Game Over Book: Volume 2 Available NOW For Free!

See you on the boards

**A.FreeRadical** · 06-05-2007, 08:14 AM

Quote:

Originally Posted by davtown

that's way too low in my opinion....

500 cals under maintenence max for weightloss (should yield about 1lb per week weightloss). You're already pretty lean so you don't want to get extremely agressive about weightloss as this can lead to too much muscle loss. Especially since you're not trying to hit a deadline for a show, it'll be best to take it steady. The slower you melt off the fat, the more muscle you should retain.

I'm really hoping that someone with some more real world experience will chime in. One thing I hear people talking about often is the concept of refeeds..... as in, once a week you eat just above maintenence cals to help keep your metabolism active. I'm no expert about it, but I'm sure you can find plenty of info if you search around these boards.

davtown, you are doing just fine. You don't need any help.

*

Darius2010 · 06-06-2007, 05:47 AM

Quote:

Originally Posted by JJ_Sungirl

Nice Physique, Darius. Welcome to IronMass. Any friend of Gameday's is friend of mine!

So, here's a book on fat loss/getting shredded. It is actually a competition guide, but you could use it to achieve a "ripped" look. I am currently using it to get ready for my first show. Good luck. Let me know if you need help or have any questions.

Bodybuilding.com - Marc Lobliner - Game Over Book: Volume 2 Available NOW For Free!

See you on the boards

Thanks JJ - Im off to get that book. I have so much to learn! Thanks everyone for the help and quick response.

//->

JJ_Sungirl · 06-06-2007, 09:21 PM

Quote:

Originally Posted by Darius2010

Thanks JJ - Im off to get that book. I have so much to learn! Thanks everyone for the help and quick response.

//->

Good luck, Darius

Keep us posted on your progress!

DarkFalcon · 06-06-2007, 09:54 PM

Quote:

Originally Posted by davtown

I'm far from being fatloss guru but hopefully I can give a few general pointers. You're already pretty lean so you have that going for you.

#1 is to find out how many cals per day it takes for you to maintain your current weight.. once you have that figured out, start cutting out some cals (not a lot and not all at once... taper down and make it gradual) - try not to go below 500 cals under maintenence.

#2 - doing incline walking on a treadmill is a great form of muscle sparing cardio that will allow you to burn some extra cals without interfering too much with your recovery (important)

#3 - you can try playing with carb cycling... this is something that I have no experience with but seems to be a popular method. I have read this article and it seemed pretty good Bodybuilding.com - Twin Peak - Carbohydrate Cycling: What You Need To Know! but if someone with more carb cycling experience can recommend a specific article or give some advice, that would be awesome

#4 - antioxidants...... read this post as it will explain it better than I can: http://www.ironmass.com/fat-loss/924...ioxidants.html

#5 - the above post is a sticky in the fat loss section, which brings me to my next point. read the stickies in the fat loss section (the threads highlighted in red up top) they are a wealth of information http://www.ironmass.com/fat-loss/ (maybe this should be pointer #1)

Nice work bro, you can be an honorary over 30 guy from now.

Bill_Finkbiner · 06-08-2007, 10:24 AM

Darius, don't worry about losing weight, concentrate on losing fat. I have a similar frame to yours and the exact same general diet of no beef, pork, or poultry, just fish, eggs, and whey for protien. I've been doing the Cut Diet for 13 weeks now and have gone from 9%BF to 4.8% with 3 weeks left before my competition. There is a less hardcore version called the Lifestyle Cut Diet that you can find at the same place JJ_Sungirl told you about to find the Cut Diet.

Darius2010 · 06-08-2007, 07:30 PM

Quote:

Originally Posted by Bill_Finkbiner

Darius, don't worry about losing weight, concentrate on losing fat. I have a similar frame to yours and the exact same general diet of no beef, pork, or poultry, just fish, eggs, and whey for protien. I've been doing the Cut Diet for 13 weeks now and have gone from 9%BF to 4.8% with 3 weeks left before my competition. There is a less hardcore version called the Lifestyle Cut Diet that you can find at the same place JJ_Sungirl told you about to find the Cut Diet.

That's awesome, thank you Bill!

GameDayDog · 06-14-2007, 11:27 AM

Great advice ladies & gents... Sorry Darius man... I haven't been over here since my brother blew into town...

I sent you links to websytes with caloric calculators... that base it around your height, weight & activity level ... You're gonna have to dig thru your inbox.. I know u got 14000 friends.. I'm patient tho..

... and I can also answer any questions you got...

Hmm.. I may have to do that incline walking... sounds interesting... maybe hold some dumbbells and work the calves...

Peace..~G

RaSP · 06-16-2007, 03:24 AM

Yeah, bump to all that. My weight has been staying pretty steady during my current cut, but my strength is improving and I am definitely losing fat. The scale doesn't matter. Body Composition does. I only use the scale to make sure I'm not gaining or losing too fast (and to make the calorie calculations on the cardio equipment remotely accurate. )

*R*

06-08-2007, 10:24 AM	#10
Bill_Finkbiner Pro Stature Join Date: Jun 2007 Posts: 406 Recipes: 0 Rep Power: 13	Re: Weight Loss Help. Darius, don't worry about losing weight, concentrate on losing fat. I have a similar frame to yours and the exact same general diet of no beef, pork, or poultry, just fish, eggs, and whey for protien. I've been doing the Cut Diet for 13 weeks now and have gone from 9%BF to 4.8% with 3 weeks left before my competition. There is a less hardcore version called the Lifestyle Cut Diet that you can find at the same place JJ_Sungirl told you about to find the Cut Diet. __________________ Scivation Athlete TeamScivation.com www.Scivation.com www.primaforce.com Its not a squat unless your ass touches your ankles "If you beat me, it's not because you outworked me!"- Layne Norton

06-14-2007, 11:27 AM	#12
GameDayDog The Dawg Is Back!! Join Date: May 2005 Location: Doin Compound Movements 4 Scooby Snacks! Posts: 1,914 Recipes: 0 Rep Power: 32	Re: Weight Loss Help. Great advice ladies & gents... Sorry Darius man... I haven't been over here since my brother blew into town... I sent you links to websytes with caloric calculators... that base it around your height, weight & activity level ... You're gonna have to dig thru your inbox.. I know u got 14000 friends.. I'm patient tho.. ... and I can also answer any questions you got... Hmm.. I may have to do that incline walking... sounds interesting... maybe hold some dumbbells and work the calves... Peace..~G __________________ I am Thee Alpha.. RaSP is Thee oMEGA.. Between the 2 of us - We have everythyng covered... I want to be bigger than all the humans!! "I'm sure I should be doing cardio too....but I don't run from anything...so why practice?" - 1stInDoor Goal - 200#'s 5/27/07 - 4/27/07 - 175# 3/27/07 - 167#

06-16-2007, 03:24 AM	#13
RaSP Pro Stature Join Date: Jun 2005 Location: 66.239.233.115:8080 Posts: 930 Recipes: 0 Rep Power: 30	Re: Weight Loss Help. Yeah, bump to all that. My weight has been staying pretty steady during my current cut, but my strength is improving and I am definitely losing fat. The scale doesn't matter. Body Composition does. I only use the scale to make sure I'm not gaining or losing too fast (and to make the calorie calculations on the cardio equipment remotely accurate. ) R __________________ ~~~Dumb Animal~~~ I am Thee oMega.. GameDayDog is Thee Alpha.. But GameDayDog Hasn't been here for ever... 6'4" @ 201. Finally got back to 500lb deadlift.

Thread Tools
Show Printable Version Email this Page
Display Modes
Linear Mode Switch to Hybrid Mode Switch to Threaded Mode

Similar Threads
Thread	Thread Starter	Forum	Replies	Last Post
A better weight loss supplement	clayton	Fat Loss	10	05-30-2007 03:56 AM
Weight loss versus Fat loss	Arghlita	Female Forum	8	07-11-2006 02:55 AM
Great weight loss method	Master Of Puppets	General Chat	6	12-03-2005 06:13 PM
Weight Loss Supplements Without Stimulants	johnsbod	Supplements	13	10-15-2005 05:20 AM
Weight Loss, The Anti-Aging Way	A.FreeRadical	Fat Loss	4	09-04-2005 07:05 PM

06-05-2007, 01:23 AM	#2
davtown OM NOM NOM NOM Join Date: Nov 2005 Location: San Francisco Posts: 2,360 Recipes: 0 Rep Power: 129	Re: Weight Loss Help. I'm far from being fatloss guru but hopefully I can give a few general pointers. You're already pretty lean so you have that going for you. #1 is to find out how many cals per day it takes for you to maintain your current weight.. once you have that figured out, start cutting out some cals (not a lot and not all at once... taper down and make it gradual) - try not to go below 500 cals under maintenence. #2 - doing incline walking on a treadmill is a great form of muscle sparing cardio that will allow you to burn some extra cals without interfering too much with your recovery (important) #3 - you can try playing with carb cycling... this is something that I have no experience with but seems to be a popular method. I have read this article and it seemed pretty good Bodybuilding.com - Twin Peak - Carbohydrate Cycling: What You Need To Know! but if someone with more carb cycling experience can recommend a specific article or give some advice, that would be awesome #4 - antioxidants...... read this post as it will explain it better than I can: http://www.ironmass.com/fat-loss/924...ioxidants.html #5 - the above post is a sticky in the fat loss section, which brings me to my next point. read the stickies in the fat loss section (the threads highlighted in red up top) they are a wealth of information http://www.ironmass.com/fat-loss/ (maybe this should be pointer #1) __________________ --Training Journal-- current/goal D: 350/380 S: 280/300 B: 235/260

06-05-2007, 03:40 AM	#3
Darius2010 New Member Join Date: Apr 2007 Posts: 17 Recipes: 0 Rep Power: 0	Re: Weight Loss Help. Thanks. Looks like I've got some reading to do. I dont even know what carb cycling is. I have a log over at FitDay so after a couple weeks I'll find out how many cals per day Im using. Then Im guessing the next step is to cut that in half??? // __________________ - As cliche as it is - "No pain, no gain!" - "All great things take time." //Darius

06-05-2007, 05:10 AM	#5
JJ_Sungirl Pink Members Join Date: Mar 2006 Location: Vancouver, B.C. Posts: 1,421 Recipes: 0 Rep Power: 27	Re: Weight Loss Help. Nice Physique, Darius. Welcome to IronMass. Any friend of Gameday's is friend of mine! So, here's a book on fat loss/getting shredded. It is actually a competition guide, but you could use it to achieve a "ripped" look. I am currently using it to get ready for my first show. Good luck. Let me know if you need help or have any questions. Bodybuilding.com - Marc Lobliner - Game Over Book: Volume 2 Available NOW For Free! See you on the boards