Noob looking to cut - HELP PLEASE :)

[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

[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.