supplements to help lose weight?

[hingey242]

hey guys i have never taken any supplements before or any protein powders/shakes, is there anything that can help with weight loss?

[austinite]

L-Carnitine works good for me. Nothing will work if your diet is off though.

[hingey242]

yeah, when i lost 20 kilos before this i was training 4 times a week of hard cardio and maintained my weight
as i had no diet as soon as i got a diet going it was falling off however for some reason i just cant get one to
work for me at the moment.

[austinite]

What's your height, weight and body fat percentage?

[hingey242]

i am just over 6" and weigh 110 kg (242.5 pounds) i had a look at the chart with the body fat percentages and i am inbetween 25-30% id say 28-29%

[austinite]

i am just over 6" and weigh 110 kg (242.5 pounds) i had a look at the chart with the body fat percentages and i am inbetween 25-30% id say 28-29%

How many calories are you eating daily, and do you break down your macros?

[hingey242]

calories would vary however lately i would have to say close to the 3000 mark a day, as for the macros i posted a thread earlier, as im not to sure how to break down the macros, how do i tell how much protein is in something or fat ect,
also read that lowering your calories is no good for you either so im a little confused haha

[austinite]

^ you'll never lose fat eating 3000 calories. Your estimated TDEE is 2600 based on your LBMx15 formula. You need to be eating 2300 calories or less to lose fat. High protein, low carb.

[hingey242]

ok so under 2300 calories a day, does the time you eat foods matter? i have been told not to eat after 7pm does this do anything?

[austinite]

ok so under 2300 calories a day, does the time you eat foods matter? i have been told not to eat after 7pm does this do anything?

Timing does not matter. For now, try to limit carbs as much as possible. So eat more meat, fish, chicken, etc... and less bread of any kind, less pasta, less rice.

Meanwhile, visit the nutrition forum to understand how to break down your 2300 calories into macronutrients. But counting calories is a good start.

[hingey242]

Ok no worries thankyou for your help its much appreciated!

[tigerspawn]

Timing does not matter.

It has always been my understanding from everything that I have ever read that timing does matter.

"We recommend people to eat while they are active during the day," said obesity researcher David Lau of the University of Calgary. "Typically, I tell my patients to eat breakfast like a king, lunch like a prince and supper like a pauper." (1)

“Background: There is emerging literature demonstrating a relationship between the timing of feeding and weight regulation in animals. However, whether the timing of food intake influences the success of a weight-loss diet in humans is unknown.

Objective: To evaluate the role of food timing in weight-loss effectiveness in a sample of 420 individuals who followed a 20-week weight-loss treatment.

Methods: Participants (49.5% female subjects; age (mean±s.d.): 42±11 years; BMI: 31.4±5.4 kg m−2) were grouped in early eaters and late eaters, according to the timing of the main meal. 51% of the subjects were early eaters and 49% were late eaters (lunch time before and after 1500 hours, respectively), energy intake and expenditure, appetite hormones, CLOCK genotype, sleep duration and chronotype were studied.

Results: Late lunch eaters lost less weight and displayed a slower weight-loss rate during the 20 weeks of treatment than early eaters. Surprisingly, energy intake, dietary composition, estimated energy expenditure, appetite hormones and sleep duration was similar between both groups. Nevertheless, late eaters were more evening types, had less energetic breakfasts and skipped breakfast more frequently that early eaters. CLOCK rs4580704 single nucleotide polymorphism (SNP) associated with the timing of the main meal with a higher frequency of minor allele carriers among the late eaters. Neither sleep duration, nor CLOCK SNPs or morning/evening chronotype was independently associated with weight loss.

Conclusions: Eating late may influence the success of weight-loss therapy. Novel therapeutic strategies should incorporate not only the caloric intake and macronutrient distribution—as is classically done—but also the timing of food.”(2)




1. Could the timing of when you eat, be just as important as what you eat? Home - The Globe and Mail
2. International Journal of Obesity - Abstract of article: Timing of food intake predicts weight loss effectiveness