Need tips and info on how to cut body fat

[MenacingMonk]

Here's my quick story:

-26 years old

-Was a fat boy from ages 5-17.

-Decided to lose weight when I turned 17. At that point I was my heaviest at 262 standing 5'10"

-Dropped 37 pounds until I got gallstones due to losing weight.

-After surgery I dropped 15 pounds.

-Been consistent at weighing between 210-215 pounds since then.

-Cut out soda, fast food (only like once every week or 2 now) and now Ima stop juices (aside from OJ).

-Only eat home made food that isn't really greasy. Maybe 1 meal a week would be greasy.

-Ball 3 times a week for 2-3 hours and 1 day of HIIT cardio for an hour.

I'm 6'1" and about 215 now. All of my body fat is in my upper body. I NEED to cut this shyt because it's disgusting to look at. Should I start a diet? It seems my routine hit a plateau so I can't drop any more pounds. I was going to the gym but had to cut back due to bills; been about 2 years since I had a membership. Even wehn I was going the most I cut was 10 pounds in a span of 3 years.

 

[Shuteye]

looks like you already got plenty of exercise

start with cutting out fast carb sources like soda, candy, cookies and that kind of garbage...replace them with real food and water
maybe strart lifting some weights again when you have time and money, its a really big help for losing weight

 

[chuckifubuck]

http://www.thecoli.com/threads/mmse...o-cutting-for-beginners-overweight-obese.223/

+ lifting

 

[Adam3000]

-Count calories, count calories, count calories, count calories.
-Buy a food scale and use it to weigh your food so you can count calories.
-Only eat out at restaurants that publish their nutrition information so you can count the calories.
-Avoid pre-packaged food that doesn't have a calorie count on it, so you can count your calories.
-Make sure you are paying attention to serving sizes so you can accurately count your calories.
-Liquids not named 'water' usually have calories, avoid them because they will eat up your daily calorie allotment quickly. That bottle of juice with "150 calories" is probably an 8 oz. serving, and probably has more like 400 calories per bottle.
-Learn to count, so you can count your calories
-Oh, also, make sure you count your calories.


Driving the point home because that is all that matters for you right now at your weight.

Calculate your daily calorie expediture:
http://www.webmd.com/diet/healthtool-metabolism-calculator

At your current weight and activity level, it looks like 3117 is approximately your maintenance calories. Set a goal to not eat more than 2500 calories in a day EVER. If you cheat and have a shytty meal, make sure you eat less later in the day and stay under your calorie limit. If you go over your calorie limit, its not the end of the world just don't make a habit of it.

Drink a shyt ton of water all day every day. Track your weight right when you wake up in the morning before eating and drinking. If you are losing at least a pound per week you are on the right track. I would recommend setting your calorie goal to 2000 daily and try and lose 2 pounds per week.

After a few months you might stop losing weight, at that point you will either need to ramp up your cardio and weight lifting or cut back on calories more. If you are already at 2000, you probably will not ever need to go lower.

You can't target fat loss, so the fact that it is on your upper body is irrelevant. There is no way to specifically target fat in any area. Your body will choose where it wants to lose the fat. Generally, it will come off your gut last.

You really should incorporate some weight lifting, even if that just means doing pushups and bodyweight squats and lunges at home. Building muscle will help you burn fat faster. But in the end, losing weight is 80% diet and 20% exercise so don't think that exercise is the answer. Your food/drink consumption is the true answer.

Do not worry about what 'type' of foods you eat. As long as you are under your calorie limit, have at it. Just make sure you are eating protein from animal sources (chicken, beef, turkey, eggs, milk, whey protein powder) to assist with muscle production. If you can manage 150 grams per day or more that would be ideal, which means you may need to supplement with some protein powder if you don't eat much meat.

 

[Mindfield333]

this is pretty much where I'm at. im around 215 now, I was 260 at my biggest. I haven't really been active for a few months.

I wanna get down to 180 though... maybe 170

 

[NSSVO]

nikka it's not rocket science. Eat better food. Work out harder. Bam.

 

[TLR Is Mental Poison]

Repeating everything everyone said

To add though it helps if you can come up with "menus" for different meals. For me I have like 4-5 different breakfasts I do, but when push comes to shove they all come in under 500kcal, are low fat, etc

Also try and get heavy grain food in. 300-400kcal of oatmeal or potatoes will put a nikka down way easier than ~600-700kcal of fast burn carbs. Im about to cut that shyt out of my diet for this bulk.

Casein protein is another good cutting food. 2 scoops in 1 shake and some oatmeal.... you will be straight for 6 hours

Also fukk with coffee... I would consider replacing breakast w/coffee if 1) your stomach can handle it (I think coffee gave me acid reflux) and 2) you don't have weird responses to caffeine (shyt keeps me up all night). Its a GOAT cutting tool though, a legit zero calorie meal replacement.

Finally fukk with early morning fasted cardio. Nothing stupid, maybe just 300-400 kcal in the morning at a medium pace. Walk on max incline on the treadmill at like 4MPH for example.

O for a bonus

http://www.bodyrecomposition.com/fat-loss/the-full-diet-break.html

You put all that together..... shyt will fall off quick

 

[MMS]

-Count calories, count calories, count calories, count calories.
-Buy a food scale and use it to weigh your food so you can count calories.
-Only eat out at restaurants that publish their nutrition information so you can count the calories.
-Avoid pre-packaged food that doesn't have a calorie count on it, so you can count your calories.
-Make sure you are paying attention to serving sizes so you can accurately count your calories.
-Liquids not named 'water' usually have calories, avoid them because they will eat up your daily calorie allotment quickly. That bottle of juice with "150 calories" is probably an 8 oz. serving, and probably has more like 400 calories per bottle.
-Learn to count, so you can count your calories
-Oh, also, make sure you count your calories.


Driving the point home because that is all that matters for you right now at your weight.

Calculate your daily calorie expediture:
http://www.webmd.com/diet/healthtool-metabolism-calculator

At your current weight and activity level, it looks like 3117 is approximately your maintenance calories. Set a goal to not eat more than 2500 calories in a day EVER. If you cheat and have a shytty meal, make sure you eat less later in the day and stay under your calorie limit. If you go over your calorie limit, its not the end of the world just don't make a habit of it.

Drink a shyt ton of water all day every day. Track your weight right when you wake up in the morning before eating and drinking. If you are losing at least a pound per week you are on the right track. I would recommend setting your calorie goal to 2000 daily and try and lose 2 pounds per week.

After a few months you might stop losing weight, at that point you will either need to ramp up your cardio and weight lifting or cut back on calories more. If you are already at 2000, you probably will not ever need to go lower.

You can't target fat loss, so the fact that it is on your upper body is irrelevant. There is no way to specifically target fat in any area. Your body will choose where it wants to lose the fat. Generally, it will come off your gut last.

You really should incorporate some weight lifting, even if that just means doing pushups and bodyweight squats and lunges at home. Building muscle will help you burn fat faster. But in the end, losing weight is 80% diet and 20% exercise so don't think that exercise is the answer. Your food/drink consumption is the true answer.

Do not worry about what 'type' of foods you eat. As long as you are under your calorie limit, have at it. Just make sure you are eating protein from animal sources (chicken, beef, turkey, eggs, milk, whey protein powder) to assist with muscle production. If you can manage 150 grams per day or more that would be ideal, which means you may need to supplement with some protein powder if you don't eat much meat.

i dont even have to work no more

this is the Gym i envisioned a year ago

 

[observe]

nikka it's not rocket science. Eat better food. Work out harder. Bam.

Yup..co sign this..that's all you have to do..

Last summer I was ripped and cut up cuz I ate healthy and worked out hella much..this summer I'm not in the best shape cuz I'm eating unhealthy and not working out as much..simple as that..

 

[Steezy]

i dont even have to work no more

this is the Gym i envisioned a year ago

 

[The ADD]

i dont even have to work no more

this is the Gym i envisioned a year ago

 

[Rawtid]

Based on what you wrote, just start watching your calories and incorporate a weight lifting routine. You can make some "bootleg" weights by filling gallon sized bottles with water, sand or rocks (depending on how heavy you want) or you can look on craigslist for some used ones. A few folks here workout strictly from home so you can consult with them as well. I think if you keep up what you're doing, watch your calories and start lifting you'll see results. Good luck and congrats on your progress so far!!

 

[Serb]

LEANGAINS BREHS

 

[Super Cheech]

 

[He Who Posts Well]

:ohh: