Noob looking to cut - HELP PLEASE :)

[kris147]

Hi guys & gals

Right heres some stats about me -

Age - 35
Height - 5"8
Weight - 85Kg
Body Fat - around 20%ish (I think)
Job - Postman - so im burning at least 2000 calories every morning/afternoon by walking about 12 miles a day monday - saturday.

Workout - I go to the gym usually 5 days a week sometime 6.

Basic week is kind of like this -

Monday - Chest - Cardio 25 mins on 10 incline at 6 speed
Tuesday - Shoulders
Wednesday - Back and abs - Cardio 25 mins on 10 incline at 6 speed
Thurday - Arms and legs
Friday - All over day doing a bit of everything - Cardio 25 mins on 10 incline at 6 speed

Sometimes also go saturday but its rare and it'll probably be a bit more cardio and arms.


Diet Wise. Well ive fallen into a stupid way of eating because before I started training (about 3 years ago) I was 15 stone of fat and then went to slimming world and lost over 3 stone and was 11 stone 10lb. Then of course I started training and am now at 13 stone 3lb.

Thing is I still have a gut. Its not huge or nothing but i want to get ripped.

Currently I kind of eat like this

Wake up 5am usually have some water
8am 2 alpen light bars and an apple
11 am a chicken salad that I made for work
1pm gym for 90 mins
get home about 245 and protein shake right away(usn anabolic one) (if I have time before the school run I'll have scrambled eggs and some beans)
5:30pm could range from steak and veg, chciken and veg, tuna brown rice and sweetcorn mixed in a bowl, jacket potato veg and chicken breast etc
8pm a bowl of granola (somtimes i have nothing or weetabix etc)

So yea, and even from that I am usually up and down between 13 and 13 and a half stone. Depending if I eat like shit over the weekend or go out.

My bad thing is, i dont know how to diet or like keep a log of protein carbs fat etc because I dont know like if I make a jackep potato how do i know what is in that?

So is there like any diets for me to follow or anything i should change?

I should add I am trying to just lose fat i know I cant put muscle on the same time as losing fat so my plan is to lose my fat and get to at least 15% body fat and then do a test E cycle. But thats for another thread lol.

Thanks

[GearHeaded]

I coach train and diet people for a living . I could give you 10 pages worth of advice and what to do and how to track macros and setting up a hypo-caloric periodized diet program etc etc.. but I'll give you the easiest most dumbed down thing to do to start.

eat the same way you been eating, but only have carbohydrates at the meal that comes after your workout . all other meals eat zero carbs. but don't eat twice the amount of fat and protein in a no carb meal cause your still hungry.

if you would normally eat a steak, potato, and a salad , then only eat the steak and the salad, and perhaps replace the potato with some green beans. but NO starchy carbs unless it is in the meal after your workout.

do this and you will more then likely put yourself into a calorie deficit and begin losing body fat.

remove carbs from all meals but your post workout meal, but then cheat on this by having a ton of carbs for snacks and eating a whole pizza on the weekends and it won't work.

[charger69]

As GH stated, this is just part of the equation however this should start you down the road. Where was GH when I was trying to figure out the carb and weight loss/gain relationship?
Some additional advice that works for me- not as technical as GH's advice-
There are free apps out there that will provide you with your macros and even graph it for you. Start inputting EVERYTHInG that you eat and track your progress
Make a fixed diet and stick with it. I sort of got the impression that you will try to eat clean but you grab what is available- I may be wrong.
Cook your food in advance- there is no way that I could stay on a diet if I did not have my food prepared in advance.
Increase your cardio to daily. I recommend HIIT- it made a huge difference for me.

Stick around here. There are some real GURUS here that will assist you.

[kris147]

Hey Thanks guys. OK so no carbs on the evening meal, so would it be easier to swap my after gym meal for the evening meal and then have like scrambled egg in the night and cut out the granola at 8pm?

I thought I would of already been at a calorie deficit with the above because somedays it feels like ive hardly eaten anything lol.

Also do I need to up the cardio to every day? Most people say I do enough being a postman I'm walking about 12 miles a day but of course my body is used to it by now after 10 years so should i add cardio mon-fri instead on mon, weds and fri?

Also should i keep training the way I'm training?

[charger69]

Hey Thanks guys. OK so no carbs on the evening meal, so would it be easier to swap my after gym meal for the evening meal and then have like scrambled egg in the night and cut out the granola at 8pm?

I thought I would of already been at a calorie deficit with the above because somedays it feels like ive hardly eaten anything lol.

Also do I need to up the cardio to every day? Most people say I do enough being a postman I'm walking about 12 miles a day but of course my body is used to it by now after 10 years so should i add cardio mon-fri instead on mon, weds and fri?

Also should i keep training the way I'm training?

Ok. You did not state that you were walking 12 miles a day. I would still do HIIT because you continue burning calories for the next 24 hours. Raising your heart rate is what you want. Start out HIIT at 15-20 minutes. That’s it. Adjust to how your body reacts.
Once I have my diet, I adjust cardio to get the gains I’m looking for.
Go online and determine your TDEE. This will provide your calorie intake to maintain weight. Slightly decrease it to lose weight (200-500 calories). Just remember it is more than just calories as GH pointed out.


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[GearHeaded]

Hey Thanks guys. OK so no carbs on the evening meal, so would it be easier to swap my after gym meal for the evening meal and then have like scrambled egg in the night and cut out the granola at 8pm?

I thought I would of already been at a calorie deficit with the above because somedays it feels like ive hardly eaten anything lol.

Also do I need to up the cardio to every day? Most people say I do enough being a postman I'm walking about 12 miles a day but of course my body is used to it by now after 10 years so should i add cardio mon-fri instead on mon, weds and fri?

Also should i keep training the way I'm training?

whichever one of your main meals that come after your workout (not sure when you workout, morning or night) is the meal that contains the carbs , no other meals do .

the reason for this is that after your workout is when you are most insulin sensitive , carbs spike insulin, and when your insulin sensitive after a workout then your likely to partition those carbs into muscle and stored as glycogen rather then being stored as fat.


being you do so much walking , when you do cardio do something totally different , like HIIT (hi intensity interval training) on a spin bike . I would start by only doing this 2-3 days per week and only for 20 mins . you need room to progress (don't play all your cards at once) , later on in the diet when things slow down then you can add more cardio and longer duration , but don't start that yet

[MuscleScience]

Great advice guys, freaking killer!

I’ve watch postal works work. You are gaining weight not from a lack of exercise but from trying to feed the machine. I really like everyone’s advice, when I cut for a show or a porn shoot (kidding) I pretty much pull carbs. I think that if you got into a 300-500 caloric deficient State, with tour daily activity levels. You would melt fat off like butter.

Keeps us updated or start a log. Doing a daily log has really helped me.

[hollowedzeus]

Myfitnesspal is probably the best method of tracking macros.

It has s barcode scanner that you use to figure out the macros from it

Welcome to the forum

[kris147]

Thanks so much guys. I did put i walk 12 miles in my job bit and gym is 1pm but I didn't make them clear enough. OK i'll start adding in cycling and rowing and cross trainer then instead of the treadmill for now.

I think im going to have to start calculating what i eat rather than just guessing then and i'll try the myfitnesspal app. But how would I scan a jacket potato or like a certain amount of pasta etc?

Do you all keep logs of what you eat etc? Also how long roughly ( I know everyone is dfferent.) do you think it would take to go from 20% body fat to about 13/14%?

Thanks.

[RaginCajun]

Thanks so much guys. I did put i walk 12 miles in my job bit and gym is 1pm but I didn't make them clear enough. OK i'll start adding in cycling and rowing and cross trainer then instead of the treadmill for now.

I think im going to have to start calculating what i eat rather than just guessing then and i'll try the myfitnesspal app. But how would I scan a jacket potato or like a certain amount of pasta etc?

Do you all keep logs of what you eat etc? Also how long roughly ( I know everyone is dfferent.) do you think it would take to go from 20% body fat to about 13/14%?

Thanks.

get a scale to weigh the food, they are cheap

also, if you really want to get down to it, measure everything. you can usually put in uncooked and cooked weights, measurements

good luck!

and start a log, my fat arse has one going on here since 2011

[charger69]

I use MyFitnessPal also. I enter everything manually. As you start registering everything, I think it will be an eye opener. I do it the other way around. I determine my diet first by inputting it and make adjustments based on my desired macros, then I go and follow that diet.
To move from one bf% to another is all relative. You need to know the weight that needs to be lost. With me saying this, probably MS or GH have this magical way of calculating this independent of the weight loss. LOL


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[kris147]

Yea I think i just nee to start getting into the habit of logging it and then i'll have something to work around and can see where im going wrong or eating something I shouldnt. Thanks for all the help guys.

[BrockBadger]

whichever one of your main meals that come after your workout (not sure when you workout, morning or night) is the meal that contains the carbs , no other meals do .

the reason for this is that after your workout is when you are most insulin sensitive , carbs spike insulin, and when your insulin sensitive after a workout then your likely to partition those carbs into muscle and stored as glycogen rather then being stored as fat.


being you do so much walking , when you do cardio do something totally different , like HIIT (hi intensity interval training) on a spin bike . I would start by only doing this 2-3 days per week and only for 20 mins . you need room to progress (don't play all your cards at once) , later on in the diet when things slow down then you can add more cardio and longer duration , but don't start that yet

I want to second this notion. Well said. Yeah the research is clear on this. Protein and carbs immediately after your workout. Within two hours of the workout your most sensitive to carbohydrates and thats when you should eat them mostly. And also exercise is not good enough alone when trying to lose weight/fat. You've got to get the diet component as well.

[kris147]

Cheers guys. Ive been using the myfitnesspal and its great. Right now I'm just going by the figures they gave me based on my info. I know its not exact but its ok.

But the app said i can have 2000 calories a day, and then i linked my fitbit to it and because of being a postman its saying I can have 2000 calories a day plsy then im buring off another 2200 calories by the time im finishing work so it gives me like another 1700 calories to eat.

So do i eat the 3700 (which i have been doing last 2 days or do i still stick to the 2000 even though im buring a lot off.

When i do cardio in the gym et it shoots up more, plus I dont log my weight lifting so theres more calories there.

Hope Im explaining myself clearly here lol if you know what I mean

[Tigershark]

Myfitnesspal is probably the best method of tracking macros.

It has s barcode scanner that you use to figure out the macros from it

Welcome to the forum

The bar code scanner is the best. And My Fitness Pal partners with my Samsung S3 so I can use both apps for keeping track of macros.