Help with losing my fat and keeping muscle.

[whynot960]

I am looking for advice on my diet/cardio/working out.

First of all I was 257pounds in january of this year was down to 198 and I joined a gym in april and have been working out 4-5 times a week and I weigh about 210-215. the problem is that I need to lose wore weight iwould like to get to about 180-175 but be muscular. I do have the muscle but I am really having a problem losing hte weight I am taking in protein lifting doing cardio and I am gaining weight. what should I do. I need to lose 25-30 lbs and keep the muscle or even gain muscle. can spmeone give me a break down on what I should do please. I basically am fighting with trying to get stronger eat alot of protein drink and foods with protein. I will post some pics of me now so maybe someone can just look at my body and give me advice
thanks in advance.

[audis4]

Welcome to AR! Congrats on the fat loss! Read the cutting sticky on top of the diet forum and create a diet off of that. Post your diet and we will critique. As far as cardio, do it 5 days per week min. at 65-70% of your max heart rate for 45-1hour.

[whynot960]

BY looking at the pics can anyone suggest some sure fire way for me to look lean and muscular. I am 38 yrs old. I have thought of doing steroids to see if they would help but with all my reading on here am sure it wouldnt be wise right now. my height is about 5'9"maybe 5'10" 210lbs-215lbs

[mavsluva]

First things first: Congrats to you on your recent achievements as you've already gotten over the first hurdle by putting forth the effort to make changes in your body. That's a lot of weight that you've already lost, so you should know that it's possible to get what you want out of your physique pertaining to your future goals.

One thing that most people fail to realize is that we cannot be both powerlifters as well as marathon runners at the same time. You've got to commit to either putting on mass or shedding fat. In my opinion, I think you will be more happy with shedding as much excess fat as you can before attempting to build lean mass. Don't put the cart before the horse! Establish your plan and then carry it out. Your diet will be the most critical portion of your plan. The diet and workout forums are both loaded with info that you'll find most useful in helping you with whichever path that you choose to take. Of course we'll all be here to help you along the way!

[edgarr]

BY looking at the pics can anyone suggest some sure fire way for me to look lean and muscular. I am 38 yrs old. I have thought of doing steroids to see if they would help but with all my reading on here am sure it wouldnt be wise right now. my height is about 5'9"maybe 5'10" 210lbs-215lbs

Get the idea of steroids out of your mind. Nothing is going to help more then a good diet and good cardio plan. Look at the cutting diets and come up with one and post it here. I agree that you should look at cutting first and once you are down to where you want then start a lean mass diet.

[chest6]

One thing that most people fail to realize is that we cannot be both powerlifters as well as marathon runners at the same time. You've got to commit to either putting on mass or shedding fat. In my opinion, I think you will be more happy with shedding as much excess fat as you can before attempting to build lean mass. Don't put the cart before the horse! Establish your plan and then carry it out. Your diet will be the most critical portion of your plan. The diet and workout forums are both loaded with info that you'll find most useful in helping you with whichever path that you choose to take. Of course we'll all be here to help you along the way!

Right on. Concentrate on fat loss first. Then, when you are happy with your bodyfat, you can concentrate more on adding LBM

[whynot960]

Hey Thank you very much guys. I really appreciate it. I did my bi's/tri's today and 45 min. of cardio on an eliptical machine. burned like 540 calories. I was wondering should I still work out hard with the weights. thanks again.

[audis4]

Hey Thank you very much guys. I really appreciate it. I did my bi's/tri's today and 45 min. of cardio on an eliptical machine. burned like 540 calories. I was wondering should I still work out hard with the weights. thanks again.

ya bro, kill the weights!! Do cardio on an empty stomach 45min-1hour every morning. Don't give up on your diet...stick with it. Good luck bro.

[whynot960]

Really I should quit working out for now? I guess if that will get me to where I want to be faster.It would be nice to be able to see all my gains when the fat is gone.Do I need to take in protein shakes at all or wait until I start working out again. thanks for all your help.

[audis4]

Really I should quit working out for now? I guess if that will get me to where I want to be faster.It would be nice to be able to see all my gains when the fat is gone.Do I need to take in protein shakes at all or wait until I start working out again. thanks for all your help.

Oh no!!! I meant hit the weights up for sure!! only protein shake should be PWO (post workout) post your diet bro.

[whynot960]

this is roughly what I ate today.
protein shake in the morn. 7:00
about 3-4 cups of coffee between 7-11
protein shake 10:45
meatloaf/little bit of mashed potatoes.half of a bun.1 cup salad 12:00 noon
protein shake 2:30
half bananna with peanut butter about 1 tbls 4:00pm
wentto the gym/lift/cardioabout 5:30-7:30pm
protein drink 7:45 pm
a turkey mingon grilled. 42 grams of protein turkey with a bacon wraped around it/and about a half cup of chicken breast. 8:30pm
I think that is pretty accurate for today. let me know what you think.

[audis4]

this is roughly what I ate today.
protein shake in the morn. 7:00
about 3-4 cups of coffee between 7-11
protein shake 10:45
meatloaf/little bit of mashed potatoes.half of a bun.1 cup salad 12:00 noon
protein shake 2:30
half bananna with peanut butter about 1 tbls 4:00pm
wentto the gym/lift/cardioabout 5:30-7:30pm
protein drink 7:45 pm
a turkey mingon grilled. 42 grams of protein turkey with a bacon wraped around it/and about a half cup of chicken breast. 8:30pm
I think that is pretty accurate for today. let me know what you think.

To be honest, the diet doesn't look good. Check out this thread http://www.flagrantdisregard.com/fli...tor5474320.jpg
those are a few cutting diets that have worked well for the AR members.

[whynot960]

Oh no!!! I meant hit the weights up for sure!! only protein shake should be PWO (post workout) post your diet bro.

I was thinking oh man thats going to be hard not lifting weights.I have 2 teenagers and need to take out my frustrations .hehe I really feel great after and during a workout. If only I was alot leaner

[audis4]

I was thinking oh man thats going to be hard not lifting weights.I have 2 teenagers and need to take out my frustrations .hehe I really feel great after and during a workout. If only I was alot leaner

Oh ahaha, that would suck if you couldn't lift!!! Ya, I work out for 5 days per week for around 45 min and do cardio in the am for 1 hour...seeing great results!

[whynot960]

Yeah I really dont have a set plan for a diet but I will get one together. I will check that site out tomorrow and come up with a better plan for sure. I really need this. And I am feeling lil better about the help and direction you are giving me. thanks

[audis4]

Yeah I really dont have a set plan for a diet but I will get one together. I will check that site out tomorrow and come up with a better plan for sure. I really need this. And I am feeling lil better about the help and direction you are giving me. thanks

ya bro! if you need more directed help towards the actual diet per say, send me a pm and I will give you an example of my diet and we can set it to fit your stats.

[DSM4Life]

I personally believe you pick one or the other. If you try and gain muscle and lose fat most people set themselves up for disappointment.

In your case you want to lose fat. Fastest possible way is to cut the calories while still eating the right foods (look in diet section) and hitting the gym hard with weight training. If you get the diet right, hit intense workouts, and do cardio the fat will melt off you.

Also steroid will do nothing with such a high BF %.

[edgarr]

your diet is going to be your biggest asset and yours sucks (sorry to be so blunt). Get that in order and it will make everything work better. Audi, along with many others here can set you in the right direction, send him a PM. By the way when doing cardio don't be so concerned with amount of calories burned. Focus more on your heart rate. Find your target max heart rate and do cardio at 60-70% of that working your way up to about an hour.

[whynot960]

To be honest, the diet doesn't look good. Check out this thread http://www.flagrantdisregard.com/fli...tor5474320.jpg
those are a few cutting diets that have worked well for the AR members.

I tried this link and it wouldnt work. thanks again for everyones responce

[audis4]

I tried this link and it wouldnt work. thanks again for everyones responce

It should be in the diet forum. I bumped it yesterday; Superlift posted it. There are some great cutters to check out!

[whynot960]

Audis4
this was originally posted by rambo, I will copy and paste it.

Meal 1:
Lean Protein, 1/2 cup oatmeal

Meal 2:
Protein shake/Lean Protein (2 tbsp flax

Meal 3:
Veggies, Lean Protein

Workout

Meal 4:
PWO Nutrition

Meal 5:
Veggies, Lean Protein, 1/2 cup rice or oatmeal.

Meal 6:
Shake with Flax

That turns into approximately 300 grams protein, 130 grams Carbs, and 50 grams of fat.

[audis4]

ya its a sticky in the diet forum. Are you in the works of planning out your diet? what are you maintenance cals?

[whynot960]

Do you think I could do something like this. I want to keep it simple for now with the lean protein being chicken,tuna/egg whites. I am going to go shopping to get all this stuff together and try to pre make everything.what is the best tasting tuna to get? And should I have 1 can when it calls for lean protein and or 1 chicken breast. what is flax. and my protein shake is 22grams of protein per scoop and I mix it with no fat milk. and for the first meal I prob. will use egg whites for my protein oatmeal how would you prepare this combo. And should I also add protein powder into my oatmeal meals.. Would you be able to give me a break down off of this as in how much
chicken/tuna/eggwhites I should have with each of these meals and the times I should eat them. I will prob eat my first meal around 6:15 in the morn. And I am not sure If I will be able to do cardio in the morning, but I will see when I get our 2nd car fixed if I can get to the gym before work. hope this makes sense to you.I am doing my cardio after my workouts. tomorrow I will not workout but I will go to the gym to do abs and cardio 1 hr since I wont be lifting.I am getting pretty hyped about this now cant wait to get all the food and prepare it.thanks

[whynot960]

I am 213 pounds so this may be pretty close for me.It wa designed for someone that is 200 pounds with 15%body fat. I know I have more fat than that.If you could give me more detail on what or how much per meal I should eat that would be greatly appreciated. If you think that this would be good for me or make any changes.

[cj1capp]

i applaud your effort and willingness to show your true pictures. I wish you sucess with your goal.

[audis4]

Do you think I could do something like this.yes I want to keep it simple for now with the lean protein being chicken,tuna/egg whites.ok, add in steak and turkey to mix it up I am going to go shopping to get all this stuff together and try to pre make everything.what is the best tasting tuna to get?albacore in water And should I have 1 can when it calls for lean protein and or 1 chicken breastyea, stick to around 35-45g per meal. what is flax.good fats and my protein shake is 22grams of protein per scoop and I mix it with no fat milkmix with water, most don't cut with milk. and for the first meal I prob. will use egg whites for my protein oatmeal how would you prepare this combo.I do 10egg white omelette and top it with s/f syrup and cinnamon. oats, throw em in the microwave and eat And should I also add protein powder into my oatmeal mealsya, do that PWO, keep whey protein to PWO only... Would you be able to give me a break down off of this as in how much
chicken/tuna/eggwhites I should have with each of these meals and the times I should eat them.mix it up, give yourself variety I will prob eat my first meal around 6:15 in the morn. And I am not sure If I will be able to do cardio in the morning,make time for cardio on an empty stomach for at least 45 min every morning but I will see when I get our 2nd car fixed if I can get to the gym before work. hope this makes sense to you.I am doing my cardio after my workouts. tomorrow I will not workout but I will go to the gym to do abs and cardio 1 hr since I wont be lifting.I am getting pretty hyped about this now cant wait to get all the food and prepare it.thanks

you'll do great, try and post a cutting diet best you can and we will critique so you can get started asap. good luck, audi.

[whynot960]

Meal 1:
10 egg whites, 1/2 cup oatmeal

Meal 2:
chicken/tuna/turkey/ one of these not sure how much
I should have though/and 1 cup of oatmeal

Meal 3eanut butter/ honey on wheat bread

Workout

Meal 4rotein shake/cup oatmeal/chicken or fish

Meal 5:1 can tuna/ 1 cup brown rice

I am thinking of something like this. I am going to go to sams club tonight and purchase all this stuff and what ever else looks good and fairley easy to make.if you have any idea of anything else I should get go ahead and post it.this is just a general idea. I just need to get all the stuff together and I will know or have a better idea.bou this is going to be alot of work. more work than going to the gym and busting my butt hehe.Or maybe just a litttle more confusing right now.

[whynot960]

umm how did them smiley faces get on there.I didnt do that

[whynot960]

Cant wait to post some pics of me when i am shredded. haha
this wont be too much food if. It looks like alot of food. I figured I would cut out the 6th meal since I am trying to lose weight.I am not lifting tonight but I am going to the gym shortly to do cardio.I will stsrt doing cardio in the morning this weekend.

[audis4]

remember I said post macros with the meals? do it for each meal and final for the day. Calories, carbs, fats, proteins.
list stats and maintenance cals as well.

[marcus300]

Try carb cycling to get rid of bodyfat and keep muscle tissue, if this is done correctly the results are amazing, also get in the gym and try and build some muscle this in turn will help to burn bf,

best of luck

[whynot960]

remember I said post macros with the meals? do it for each meal and final for the day. Calories, carbs, fats, proteins.
list stats and maintenance cals as well.

I wasnt able to get to the store tonight. so have to do it tomorrow night macros is calories/carbs/protein/fats for each meal? what would be stats and maintenance cals be.I will prob be able to get all the macros when I start getting all the food prepared and I can check out the lables. I can feel a difference already just doing more cardio everyday.just keep it up and get my diet in check ya hoo.

[audis4]

your stats would be age/weight/height/bf%
google harris benedict formula to figure out your maintenance cals.
ok, get the macros once you buy the food then post diet.

[chest6]

I dont like your meal#3. Try to avoid consuming carbs along with fats. Carbs being the bread and the sugar from the honey and fat being the peanut butter. Another thing about peanut butter..it is fine..but make sure you buy Natural peanut butter. It isn't processed it is just peanuts and salt in the directions.

Try consuming a lean protein source in every meal
eggwhites
tuna
chicken
turkey
protein powder (even though i try to limit to postworkout)


carb sources
sweet potatoes
oatmeal (rolled oats..NOT prepackaged flavored oats)

those are the only real carb sources I use..there are much more but I choose not to use them. Try to eat every 2 hours to take control of your metabolism and try to count calories so you know exactly how much you are putting 'in' everyday. Also find out how many you are burning everyday. BMR+exercise+thermic effect on food (minimal)

Try to hit up cardio 6 times a week in the A.M. before you consume any food. Get yourself some BCAAs (branch chain amino acids) and consume 5g precardio in the mornings...this has worked well for the short time I have been practicing it.

Any more questions I'd be happy to answer them. Good luck!

[whynot960]

Thanks for all the input guys. I know it will be a lil bit before I get everything down 100% but with all the cardio and working out and getting the diet in order I am feeling very confident that I will get great results.I will buy a bunch of these foods here

eggwhites
tuna
chicken
turkey
protein powder (even though i try to limit to postworkout)


carb sources
sweet potatoes
oatmeal (rolled oats..NOT prepackaged flavored oats)

[audis4]

looks good bro.

[chest6]

fat sources
flax oil
natural peanut butter
olive oil
almonds
fish

[whynot960]

Well, I just got back from the store this is what I bought.
7.5 dozen eggs
bag of tyson frozen chicken breast
cans of white albacore tuna
talapia fish filets.
sliced mesquit turkey breast
instant regular oats
natural peanut butter
flaxseed oil liquid caps I think/ how am I supposed to take this stuff?
4 containers with lids to put the next days food in.

I dont know how much chicken I should have, guessing 1 breast per meal.prob. 1 can of tuna per meal.
could someone post a diet for me per each meal that I should follow with what I have. I have alot of eggs/chicken/talapia/
I will prob. cook a bunch of chicken/fish on the grill and put it in containers

[audis4]

Well, I just got back from the store this is what I bought.
7.5 dozen eggs
bag of tyson frozen chicken breast
cans of white albacore tuna
talapia fish filets.
sliced mesquit turkey breast
instant regular oats
natural peanut butter
flaxseed oil liquid caps I think/ how am I supposed to take this stuff?
4 containers with lids to put the next days food in.

I dont know how much chicken I should have, guessing 1 breast per meal.prob. 1 can of tuna per meal.
could someone post a diet for me per each meal that I should follow with what I have. I have alot of eggs/chicken/talapia/
I will prob. cook a bunch of chicken/fish on the grill and put it in containers

looks good bro!
now lets start cutting! Get that diet up tonight so we can critique.

[audis4]

as far as the flax...each cap should be around 1g fat and 10 calories I believe....10 caps is usually sufficient.