Fat Loss, Muscle Gains

Training Beginners
1

Ive been on a diet for about 2 weeks and ive lost 15 pounds

my diet follows a basic blueprint of

Breakfast, protein and some carbs, water
usually 4 egg whites, one piece of whole wheat toast

lunch: turkey sandwich on whole wheat toast w\ veggies

snack: nuts or 3-4 oz lean meat such as chicken

snack(if im hungry) popcorn or nuts or old fashion peanut butter sandwich (peanuts and salt)

dinner: protien w\ vegetables, maybe some carbs

chicken, or beef, ect… any veggies such as broccili or green beans, maybe a serving of spaghetti

i did the math and i usually end up consuming between 2400-2800 calories.

Workout, I’m having some issues with the workout because I need a spotter and hes not exactly reliable (skipping workouts)

so I’m going to start doing

Pull downs
bent over row
dead lift
leg press
biceps and triceps
bench press?

I need to lose wight and I need to also gain muscle, Im currently about 35% bf

I did some math and I want to be around 10-12% bf that would mean i would be about 220lbs

I started at 300lbs, im 17 years old 6’1
now I’m 285

2

You can workout without a spotter. You have to look to yourself for motivation and not make excuses.

Read the stickies on nutrition. If you think popcorn is a healthy snack you don’t understand insulin and how it affects weight gain/loss.

How active are you outside the gym?

You have a big job ahead of you but you can do it if you put the work into it.

Stu

3

Uh, 15 pounds in 2 weeks consumming between 2400 and 2800 calories with little exercise? How much do you have to lose?

4

Give this program a try, Waterbury’s 10x3 for Fat Loss

http://www.T-Nation.com/readArticle.do?id=795366

GetSwole has used this along with the Berardi’s Get Shredded Diet

http://www.T-Nation.com/readArticle.do?id=1150209

5

At 285 and eating 2400-2800 daily calories, you won’t be losing for much longer. You need to up the calories. I ran your numbers with these results:

You need 3542.5 calories per day to maintain your current weight without exercise.

You need 3072.5 calories per day to reach your goal weight slowly and maintain that weight without exercise.

If you reduce your current caloric intake to 3042.5 calories per day you will lose one pound per week without exercise.

If you exercise for 30 minutes each day, you may increase your caloric intake to 3879.3 calories per day and still maintain your current weight.

If you exercise for 60 minutes each day, you may increase your caloric intake to 4307.9 calories per day to maintain your current weight.

If you exercise for 30 minutes each day, you will be able to reach your goal weight with 3357.5 calories per day.

If you exercise for 60 minutes each day, you will be able to reach your goal weight with 3720.3 calories per day.

Point is, you’re not eating enough.

6

stu, Ive still been going to the gym and working out,

arioch, To be about 10% bf I need to 220lbs (65 pounds to go) I want go get to where i can see my abs…ya, typical fat kid wants a six pack, but i dont care lol

so should I be adding protein and veggies?

7

[quote]Petermus wrote:
stu, Ive still been going to the gym and working out,

arioch, To be about 10% bf I need to 220lbs (65 pounds to go) I want go get to where i can see my abs…ya, typical fat kid wants a six pack, but i dont care lol

so should I be adding protein and veggies?

[/quote]

That’s good about going to the gym anyway. Make sure you increase your activity level outside the gym as well.

You should be getting protein at each meal and veggies should be providing the bulk of each meals.

8

[quote]Petermus wrote:
stu, Ive still been going to the gym and working out,

arioch, To be about 10% bf I need to 220lbs (65 pounds to go) I want go get to where i can see my abs…ya, typical fat kid wants a six pack, but i dont care lol

so should I be adding protein and veggies?

[/quote]

Thedude hit on what I was getting at. You are losing weight much too fast for your own good. That is, you are going to lose muscle, not fat. Look over his numbers, plot out how you are going to hit one of those targets and then do it. That means, exercise along with good food choices. It doesn’t mean starving yourself (this usually means failing).

Think long term, not short term.

9

I dont feel like ive lost any muscle yet though,Ive actually improved

I thought I was eating enough because i was never really hungry but I will add more

Originally I wanted to lose about 3 pounds a week but I will stay with 1 or two pounds.

10

Don’t fool yourself. Regardless of what you see on TV you can’t sustain more than about 1 lb / week without losing muscle. It’s common that when people start to lose weight they see big losses at the beginning due to water loss. That’s fine, don’t be upset when that stops. Make sure your diet and training is sustainable so that, even when you have reached your goal weight, you are motivated to continue both. Going on and off with diet or exercise will only make you fatter in the long run. You need long term stability. If you take 1 year to lose the weight, that’s fine because now you have had a whole year to refine your new habits and will be more likely to keep them. If you were to lose all the weight in a few months you would be more likely to rebound and wind up worse off than you are now.

11

[quote]TheDudeAbides wrote:
Give this program a try, Waterbury’s 10x3 for Fat Loss

http://www.T-Nation.com/readArticle.do?id=795366

GetSwole has used this along with the Berardi’s Get Shredded Diet

http://www.T-Nation.com/readArticle.do?id=1150209

[/quote]

Yep, and it worked pretty damn well might I mention. I coulda been stricter on the diet and made more progress though. My refeed was way beyond necessary, it was Christmas morning…what can I say.

12

May I enter has someone who has last a shitload of weight. You can retain muscle mass when you have alot of fat to lose and still lose 3-4lbs a week. Look around and some of the authors on this site even agree. He has alot to lose at 35% BF. In the beginning you can afford and will achieve a much faster weight loss. 1 pounds a week is more applicable to relatively lean individuals (i.e. under 14-15% BF)

I guess you can call me a liar but since I’ve personally lost a shitload of weight I think its applicable coming from me than someone who has never experienced dramatic weight loss. Not a shot at anyone…just a different point of view…take it or leave it.

EDIT: 15 lbs in 2 weeks is too fast tho, however, it being your first two weeks you probably dropped alot of water weight too especially if you came from a sugar and carb loaded diet which if you are like the average person…you did. That rate of weight loss wont nor should it continue. But you can afford more than 1-2lbs a week if your hitting weights and protein hard.