Loosing bf and gut help please

[zimmaakaviper]

Hi,
So basicly I am new to losing weight and ripping up as a hole im currently over weight i started gym around 2 weeks ago and just need a nudge in the right direction, i have sorted out my diet (well i think i have) basicly calorie counting and making sure i have a lot of protein here is my intake today and what i have eaten.

cals consumed; 1327
fats,g; 14g
carbs,g; 137g
protein,g; 153g
satch fats,g; 5g
cholesterol,mg; 146
sodium,mg; 1816mg
fiber,g; 7g
sugers,g; 39g

Breakfast/b4 workout
*1 sin of canned tuna,
*promax maximuscle protein suppliment

Lunch
*chicken fillet skinless and white boiled rice

Dinner
agen chicken fillet skinless and white boiled ri

Snacks
*promax maximuscle protein supplement (after my work out)
*subway salad bow consisting of lettuce,gerkin,ham,sweetcorn
*tesco fruit salad bowl
*bowl of coco pops (low fat milk 1%)

How is my diet?

Basicly im 20 years old i weigh 14st 2lbs but i was weighing 15st around 2 week ago so what I AM doing is helping but my gut just dosnt seem to becoming and small any advise is very much appreciated as like i said I don't know poop ahaha, i mean like i hear that if you dont eat before gym then you body starts to burn muscle mass instead of bf is this right?? if so what should i eat and how much,

Also if anyone has any good excises that they could share with me for burning bf/belly fat it would be very much appreciated

[carib102]

I'm just getting back into shape, but have dieted successfully before down to 10%bf. Hard to say for sure if your diet is on point for you, but as a start I would drop the coco pops, milk, ham, sweetcorn, and white rice. Substitute oats and green veggies for carbs. Eggs and fish would be good additions for their healthy fats. Good exercises for burning fat are any type of cardio (walking, jogging, running, bike, elliptical, and most especially HIIT training).

There are some excellent threads on dieting and getting cut, check them out first. Dieting 101: Cutting - http://forums.steroid.com/showthread...ng-101-Cutting

[zimmaakaviper]

I'm just getting back into shape, but have dieted successfully before down to 10%bf. Hard to say for sure if your diet is on point for you, but as a start I would drop the coco pops, milk, ham, sweetcorn, and white rice. Substitute oats and green veggies for carbs. Eggs and fish would be good additions for their healthy fats. Good exercises for burning fat are any type of cardio (walking, jogging, running, bike, elliptical, and most especially HIIT training).

There are some excellent threads on dieting and getting cut, check them out first. Dieting 101: Cutting - http://forums.steroid.com/showthread...ng-101-Cutting

Thanks alot massive help!

[digsy1983]

your bodyfat and activity level dictates how many cals you need. you need to figure out what BF% you are at and then you can work out your TDEE.

http://forums.steroid.com/showthread...-Men-amp-Women

read ^^^ this thread and/or post up some pics of your self for an estimation. once that is done, use formula

LBM x 15 = TDEE (rough estimate)

then deduct 500 cals for your tdee for cutting.


1327 cals is way too low, your metabolism will slow down very quick at these cals.

read stickie 101 cutting and figure out your TDEE and then post up a revised diet with better food choices than previous.

[zimmaakaviper]

your bodyfat and activity level dictates how many cals you need. you need to figure out what BF% you are at and then you can work out your TDEE.

http://forums.steroid.com/showthread...-Men-amp-Women

read ^^^ this thread and/or post up some pics of your self for an estimation. once that is done, use formula

LBM x 15 = TDEE (rough estimate)

then deduct 500 cals for your tdee for cutting.


1327 cals is way too low, your metabolism will slow down very quick at these cals.

read stickie 101 cutting and figure out your TDEE and then post up a revised diet with better food choices than previous.

thank you very much would you advise to stick with my promax maximuscle?

[zimmaakaviper]

your bodyfat and activity level dictates how many cals you need. you need to figure out what BF% you are at and then you can work out your TDEE.

http://forums.steroid.com/showthread...-Men-amp-Women

read ^^^ this thread and/or post up some pics of your self for an estimation. once that is done, use formula

LBM x 15 = TDEE (rough estimate)

then deduct 500 cals for your tdee for cutting.


1327 cals is way too low, your metabolism will slow down very quick at these cals.

read stickie 101 cutting and figure out your TDEE and then post up a revised diet with better food choices than previous.

i would say my bf is 30%

[GirlyGymRat]

got an idea for ya
http://forums.steroid.com/showthread...92#post6343492

[zimmaakaviper]

got an idea for ya
http://forums.steroid.com/showthread...92#post6343492

ahahaha you know what i might just do that im just gathering up some info to start my cut, you know the what and nots to do and eat but this could be fun and every little bit more of encouragement helps

[digsy1983]

ive got 14.2 stone as 198lbs.

198 / 30%(bf) = 138.6 lbs of LBM (lean body mass)

138.6 x 15 = 2079 cals.

so your TDEE is roughly 2079 cals.

id deduct 300 cals for a starting figure and see how things go. you can always deduct more if you feel progress is going too slow.

you just need to figure out a macros split (cals devided by carbs, protein and fat), at 20 years old i wouldnt take carbs too low and at 30% bf your body will happily burn fat, so maybe a 40/40/20 split on 1779 cals.

40% carbs = 771 cals / 4 = 177 gram

40%protein = 771 cals / 4 = 177 gram

20%fat = 356 cals / 9 = 40 gram

so devise a diet to these numbers and see how progress goes.

as for the promax shake it depends on the carb level and what they are. on a cut you want to try and keep your insulin levels as low as possible to keep your body able to burn its fat reserves, so simple sugars and fruit will hinder your progress slightly. complex carbs are the best thing when cutting, low insulin rise and much more filling.