Best tips for losing weight

[packers6211]

I am currently fown from 278 to 248-250 and need to be 175-190 to be healthy. I know it's hard and the more I lose the harder it gets. I was wanting some tips for best routines on weights and cardio along with some diet help. Thanks

 

[shibs]

can you post up your diet and training routine bro? people here could tighten the screws on it i'm sure

 

[leecoper]

working hard and only few of eat food.Always go in the walk and doing exercise in open place.You find a different in your body.

 

[aangel]

Well I think that you should eat normally but dont over eat your self. Have health food like Salad's and what not. Keep drinking water and also do regular exercise, Maby do some daily jogging or something maby like 2miles or so. do it daily and you should start to lose weight

 

[CitizenKane]

Absolutely bizarre advice being posted above but however...

OP: cut carbs right down, as close to zero as possible, except you can have maybe up to 50g targeted around training on training days. Increase protein and fat intake. Do cardio 3-4 times a week, and lift heavy weights, preferably a full body routine based around squatting, deadlifting, benching, chin ups, bent over rows, dips and overhead pressing. There is absolutely no way you will not lose fat by doing this.

 

[shibs]

Absolutely bizarre advice being posted above but however...

OP: cut carbs right down, as close to zero as possible, except you can have maybe up to 50g targeted around training on training days. Increase protein and fat intake. Do cardio 3-4 times a week, and lift heavy weights, preferably a full body routine based around squatting, deadlifting, benching, chin ups, bent over rows, dips and overhead pressing. There is absolutely no way you will not lose fat by doing this.

lol +1

but yeah like kane said, you should look up keto diet and carb cycling. maybe weight train mon/wed/fri and do cardio tues/thurs/sat or whatever works for you.

again, you should really post up your routine and diet for us!

 

[packers6211]

Thanks guys. My current stats ate 5'5 248. I was 277 in agust of last year. My target is 175-190/ Just turned 20 last year. I work long hours so I train in the evenings. Work 6am-430 pm. Workout right after work. Normal routine is 20-40 mintures treadmill then two bodyparts, Normal biceps with back, tri's with chest, and then actually logs one day and shoulders another. My diet change last year when i decided no to diet,. but change the way of eating all together. I would even eat healhty food but portions were way to large which in return counter the health part. Now I eat three meals daily with snacks using nutts, fruit, and salads. My meals for breakfast consist of two eggs, 1/2 cup rice, with two slices of ham. Lunch varies day to day but normally consist of lean meat, veggie and salad or sweet potado. Super lean meat, veggies, and starch usually sweet pat, bake pat, rice. My drink diet is water, 2% milk one cup daily, and orange juice one in a while. I do not like soda except rare occasionn and don't even finish the bottle lol I'll buy a can now and then and drink half just to have the boost. Over years of letting my self get huge and although I have lost almost 50 lbs in two years, I only started eating healthier towards end of summer last year so I know it will take time to get my result.

 

[EZ_E]

Suggestions:

To keep the body from getting used to cardio; switch the mode every few weeks (treadmill, elliptical, stepper)

Train one body part per day with high reps and moderate weight, no more than a minute between sets, 2-3 days on/day off

Eat 6-7 meals a day ….protein comes from egg whites (3-1 ratio to yolk) chicken, turkey, tuna, LEAN beef (top round, sirloin) Carbs come from red potatoes, sweet paoatoe, yams, brown rice, plain oatmeal...

Lunch is lean meat? Deli meat=bad, grilled meat from the choices above=good...lose the ham, milk OJ and NEVER drink soda...

~EZ

 

[Roxy722]

I would try and take your knowledge a step further and spend some time writing down everything you eat and counting up the calories. You can use a site like fitday.com to do that. That will give you some idea of how much you are consuming in a day. It gives you a starting place and allows you to better track what's working and what isn't, where to make changes etc.

 

[CitizenKane]

Train one body part per day with high reps and moderate weight, no more than a minute between sets, 2-3 days on/day off

I'd have to disagree strongly here. The OP is cutting, he is not going to be building muscle, so there is little point in doing a high volume low frequency body part split where you spend entire sessions chasing 'the pump' for individual body parts (and if you are training one body part per day I'm guessing you are suggesting that he do a dedicated arms session too, which will just be a complete waste of time in the gym). In fact I would not recommend this kind of training to anybody NATTY even when bulking, but that's for a different discussion. Full body FTW.

And again I disagree strongly about using high reps and moderate weight. I am guessing you are subscribing to the ancient fallacy that high reps 'tone' or 'cut' your muscles, which we all know is utter rubbish. Or if you're suggesting he does this simply because more reps = more calories burned, I would disagree also because it is very easy to create a caloric deficit with cardio and diet, but the name of the game when cutting is to hang on to your muscle, and so to this end it would be a lot more expedient to continue to lift heavy weights to hang on to as much muscle as you can. The amount of muscle you will save by continuing to lift heavy weights is a benefit that strongly outweighs the potential for burning an extra few calories by doing high reps (and that's not to mention the other benefits of lifting heavy weights such as testosterone release and increasing your metabolism, etc.)

 

[ALIN]

I am currently fown from 278 to 248-250 and need to be 175-190 to be healthy. I know it's hard and the more I lose the harder it gets. I was wanting some tips for best routines on weights and cardio along with some diet help. Thanks

Tighten up the diet bro if your already doing your training correctly.
Try something like a 50 protein/ 30 carbs/ 20 fats ratio diet for 6-8 weeks
and see where you land from there.

 

[EZ_E]

I'd have to disagree strongly here. The OP is cutting, he is not going to be building muscle, so there is little point in doing a high volume low frequency body part split

The point is to keep working during the entire workout, kind of a P90X theory

where you spend entire sessions chasing 'the pump' for individual body parts (and if you are training one body part per day I'm guessing you are suggesting that he do a dedicated arms session too, which will just be a complete waste of time in the gym).

No it isn't

In fact I would not recommend this kind of training to anybody

So don't

NATTY even when bulking, but that's for a different discussion. Full body FTW.

And again I disagree strongly about using high reps and moderate weight. I am guessing you are subscribing to the ancient fallacy that high reps 'tone' or 'cut' your muscles,

Guessing wrong


which we all know is utter rubbish. Or if you're suggesting he does this simply because more reps = more calories burned, I would disagree also because it is very easy to create a caloric deficit with cardio and diet, but the name of the game when cutting is to hang on to your muscle, and so to this end it would be a lot more expedient to continue to lift heavy weights to hang on to as much muscle as you can. The amount of muscle you will save by continuing to lift heavy weights is a benefit that strongly outweighs the potential for burning an extra few calories by doing high reps (and that's not to mention the other benefits of lifting heavy weights such as testosterone release and increasing your metabolism, etc.)

You are more than entitled to your opinion...

In any event, the OP's diet is the larger piece of the puzzle..

~EZ

 

[CitizenKane]

So why do you recommend him doing an arms day?

And why high reps?

 

[EZ_E]

So why do you recommend him doing an arms day?

And why high reps?

Training 2 BP's a day (chest/bi's) usually results in one of 2 things; going all out on the 1st BP and having nothing left for the 2nd OR subconciously "saving" something for the 2nd BP and not fully training the 1st...either way one of the BP's suffers...

I recommend the high reps (10-15) & less rest between sets to keep the workout moving @ a faster pace and keep it aerobic, currently I'm doing a workout that combines supersets with interval training...Example:

Incline barbell bench 12-15 reps
Immediately followed by incline flyes 12-15 reps
Immediately followed by 5 minutes @ high speed on the eliptical
That's ONE set, do a few of those then change the 2 exercises...

Does everything work for everybody? Of course not....I recommend everything (training, diet, supps) based on what has worked for me and what has worked for other people I have recommedned it to....

Once again, this is all moot without the OP having the right diet......


~EZ

 

[CitizenKane]

I personally just don't see the point in making your weights workout 'aerobic' - all that will do is burn more calories. That's fine, but the reason I am doing weights any time I cut is NOT to burn calories, it is to hold on to my muscle. I have found the best way to do this is to try to maintain my strength on all the big lifts. Burning calories is easy, just move around a bit more and eat a bit less! But holding on to your muscle in a calorie restricted environment is the hard part. Your weights sessions should be dedicated to this end alone. Because of this I would make my strength a priority when doing weights while cutting, not just using it as a way of burning more calories, I would not train with weights any differently than if I was bulking.

Also bear in mind you are not natty, the OP is (well actually that is just an assumption, OP care to fill us in!) so what may work for you may well not work for him!

Once again, this is all moot without the OP having the right diet......

Agreed!

 

[EZ_E]

I personally just don't see the point in making your weights workout 'aerobic' - all that will do is burn more calories. That's fine, but the reason I am doing weights any time I cut is NOT to burn calories, it is to hold on to my muscle. I have found the best way to do this is to try to maintain my strength on all the big lifts. Burning calories is easy, just move around a bit more and eat a bit less! But holding on to your muscle in a calorie restricted environment is the hard part. Your weights sessions should be dedicated to this end alone. Because of this I would make my strength a priority when doing weights while cutting, not just using it as a way of burning more calories, I would not train with weights any differently than if I was bulking.

Also bear in mind you are not natty, the OP is (well actually that is just an assumption, OP care to fill us in!) so what may work for you may well not work for him!

Yeah, that's what I've been saying....and what works for you may not work for the next guy, etc....I'm also quite a bit older than a lot of guys here, train @ different time of day, etc.....


Agreed!

In any event, I'd like to hear from packers on the diet recommendations...

~EZ

 

[packers6211]

I see a lot of help guys thanks. Over the years before I let my self go I was training very hard. At that time I was only using Xenadrine RFA-1 The real and highly missed fb, creatine mono, and amino's. I had my max to 350ln on bench with in one year of training, and could do 225 12 reps x 3 sets. I had my weight down to 185-175 and felt the best I'd ever have. My goal like I said is to create a more healthier me. I can gain muscle mass very quick no exag, but dropping the weight is tough for me. As I said before my diet has changed dramactially with in the last 9 months, so I know it's a matter of staying with it and time. I am going to download an app on my blackberry to keep up with my diet, I just don't have much time to measure everything I eat.

 

[ledhead]

I'd have to disagree strongly here. The OP is cutting, he is not going to be building muscle, so there is little point in doing a high volume low frequency body part split where you spend entire sessions chasing 'the pump' for individual body parts (and if you are training one body part per day I'm guessing you are suggesting that he do a dedicated arms session too, which will just be a complete waste of time in the gym). In fact I would not recommend this kind of training to anybody NATTY even when bulking, but that's for a different discussion. Full body FTW.

And again I disagree strongly about using high reps and moderate weight. I am guessing you are subscribing to the ancient fallacy that high reps 'tone' or 'cut' your muscles, which we all know is utter rubbish. Or if you're suggesting he does this simply because more reps = more calories burned, I would disagree also because it is very easy to create a caloric deficit with cardio and diet, but the name of the game when cutting is to hang on to your muscle, and so to this end it would be a lot more expedient to continue to lift heavy weights to hang on to as much muscle as you can. The amount of muscle you will save by continuing to lift heavy weights is a benefit that strongly outweighs the potential for burning an extra few calories by doing high reps (and that's not to mention the other benefits of lifting heavy weights such as testosterone release and increasing your metabolism, etc.)

Dude, low reps are for power lifters! EZ_E is right on point about everything he posted....

 

[EZ_E]

I see a lot of help guys thanks. Over the years before I let my self go I was training very hard. At that time I was only using Xenadrine RFA-1 The real and highly missed fb, creatine mono, and amino's. I had my max to 350ln on bench with in one year of training, and could do 225 12 reps x 3 sets. I had my weight down to 185-175 and felt the best I'd ever have. My goal like I said is to create a more healthier me. I can gain muscle mass very quick no exag, but dropping the weight is tough for me. As I said before my diet has changed dramactially with in the last 9 months, so I know it's a matter of staying with it and time. I am going to download an app on my blackberry to keep up with my diet, I just don't have much time to measure everything I eat.[/QUOTE]

You can get a food scale anywhere for $5, takes 2 seconds to measure anything...

~EZ

 

[CitizenKane]

^^^^^^horrible advice


do not do this unless u wanna feel like shit, no energy, moody an suffer from lethargy and have a metabolic crash within a short period of time, aswell as loose huge amounts of strength and muscle mass

So you are suggesting that ketogenic diets categorically do not work?

That's funny because I was on one for over half a year and I never felt better on it. I was not moody or lethargic and I in fact had more energy on it than I ever did when I was bulking and eating loads of carbs. And not only did I not lose strength but all of my lifts actually went up while I was losing weight week on week.

You will be tired and lethargic for the first 2-3 days of it, because your body will not have gone into ketosis yet and you will still be craving carbs. As soon as ketosis occurs after 2-3 days your body resorts to using ketones for energy, not glycogen, and so you no longer miss carbs, and you feel great. If you have tried this kind of diet and you felt tired and lethargic on it then I would suggest that you were simply not eating enough fat.

Obviously there are many ways to skin a goat (or whatever that expression is) but how on earth can you say that low-carbing simply doesn't work?

 

[EZ_E]

^^^^^^horrible advice


do not do this unless u wanna feel like shit, no energy, moody an suffer from lethargy and have a metabolic crash within a short period of time, aswell as loose huge amounts of strength and muscle mass

there are much better methods to weight loss, look into carb cycling

heres a good way to loose weight, through carb cycling

eat 1gram of protein per pound of bodyweight everyday , split into 5 or 6 meals (it doesnt matter which you choose so choose which u prefer)

eat 350grams of carbs on day 1

then eat 150 grams days 2, 3, 4

keep ur fat intake low on ALL DAYS

then repeat this cycle, ull burn a shitload of fat and feel great

do cardio twice a day for 20-30mins each time and preferably in the morning hen u wake up and after ur weight workouts, and full body weight training workouts 3-4 times a week

rep ranges for weight training can vary but personly i like inbeteen 5-12 rep range hether bulking or cutting,

but instead of focusing on the so called special rep ranges, focus on having short rest periods inbetween each set, ull burn more fat this way

Excellent post bloke....LOVING all of this, especially the last point about the short rests (as I posted yesterday)

~EZ

 

[EZ_E]

So you are suggesting that ketogenic diets categorically do not work?

That's funny because I was on one for over half a year and I never felt better on it. I was not moody or lethargic and I in fact had more energy on it than I ever did when I was bulking and eating loads of carbs. And not only did I not lose strength but all of my lifts actually went up while I was losing weight week on week.

You will be tired and lethargic for the first 2-3 days of it, because your body will not have gone into ketosis yet and you will still be craving carbs. As soon as ketosis occurs after 2-3 days your body resorts to using ketones for energy, not glycogen, and so you no longer miss carbs, and you feel great. If you have tried this kind of diet and you felt tired and lethargic on it then I would suggest that you were simply not eating enough fat.

Obviously there are many ways to skin a goat (or whatever that expression is) but how on earth can you say that low-carbing simply doesn't work?

True on the "skin a cat" thing & as we've been discussing, different things work for different guys...

I read this as Bloke suggesting this for THIS guy...

And to your point about being lathergic: again, what fat intake are you recommending for this diet for the OP?

~EZ

 

[EZ_E]

Packers;

what did you do to lose the weight you've lost so far ?

~EZ

 

[RickO'Shea]

Absolutely bizarre advice being posted above but however...

OP: cut carbs right down, as close to zero as possible, except you can have maybe up to 50g targeted around training on training days. Increase protein and fat intake. Do cardio 3-4 times a week, and lift heavy weights, preferably a full body routine based around squatting, deadlifting, benching, chin ups, bent over rows, dips and overhead pressing. There is absolutely no way you will not lose fat by doing this.

Do not cut your carbs down to zero! don't go under 80. If you do, you will run into problems. Brain function will decrease greatly. Dopamines that help you stay focused happy and alert will not be produced and depression is bound to happen. I'm sure Kane was telling you this so you could go keto, but you can go as high as 120 on your daily carb intake and still go keto.

Just make sure that you eat a little fat,carb, and protein together for every meal. Don't eat a protein/carb only meal. It's been shown to spike insulin, which is an anabolic hormone true, but it does also show an affinity to store fat as well.

6-8 meals a day every 2-4 hours, try to get as much as those from whole foods. Eat plenty of Alkaline foods to keep yourself from getting very acidic. Hopefully this helps man.

 

[packers6211]

I started doing more cardio and reduce my meals. I took lean efx and it help curb my appetite. It seems like when I have my app curved that i do the best in weight loss.

 

[EZ_E]

I started doing more cardio and reduce my meals. I took lean efx and it help curb my appetite. It seems like when I have my app curved that i do the best in weight loss.

This is probably true only because you're in a catabolic state....which means your body is in starvation mode and "eating/burning" muscle to survive.....which is why we're been saying eat several small meals (of the right foods) thru the day.....food is GOOD, eat to get slimmer....

~EZ

 

[packers6211]

Ok I will give that another shot thanks. Can you give me tips on which foods to stay compltey away from? I already stay away from fried food of all kind. I eat only lean meats, veggies, but need better side dishes other than rice and sweet potadoes just keep getting old. I am trying to improve my sleep too since I have bad sleeping habits. i just can't ever seem to get knocked out at all.

 

[EZ_E]

Lean meats (chicken, turkey, tuna, lean cuts of red meat) egg whites, sweet potatoes, yams, red potatoes, brown rice, plain oatmeal....I like those Birdseye vegetable steamer bags, you pop 'em in the microwave like microwave popcorn and GTG....

Drink a lot of water...

Try Needtosleep or melatonin of you have trouble sleeping...

~EZ

 

[packers6211]

Cool thanks bro for all the help. What company makes needtosleep and where do you get it?

 

[EZ_E]

Cool thanks bro for all the help. What company makes needtosleep and where do you get it?

Need To Build Muscle & needtobuildmuscle.com of course!

Also (and let the jokes fly) I take yoga 1-2 times a week to relax...


~EZ

 

[packers6211]

No jokes here lol I know several that do and the new zumba classes and have transformed their bodies. I need to get into a class like that. I would love to do Karate.

 

[TheN1ghtmare21]

To lose weight i would suggest a stack centered around need2slin and forged burner it worked real well for me i lost 6 lbs before i caught the flu and had to cut the stack short but the weight still hasnt come back

 

[packers6211]

I keep hearing a lot about this need2slin. What exactaly does it do? I am about to stack Alpha T2, Erase, HGHpro, TCF-1, and a stim type product.

 

[EZ_E]

+1 N1ghtmare on the needtoslin....

Packers; it's a product that mimics the act of insulin:

Need 2 Slin


~EZ

 

[Foxxxy]

I am currently fown from 278 to 248-250 and need to be 175-190 to be healthy. I know it's hard and the more I lose the harder it gets. I was wanting some tips for best routines on weights and cardio along with some diet help. Thanks

If i was you id buy needtoslin. Take 1 30 mins before mean 3 times a day. It should last you about 6 weeks. That shit is for real to. Never seen anything work so well. Plus if you do like 45 minutes of cardio a day and a strick lean diet youll drop the weight without a problem.

 

[packers6211]

Cool, I will buy on my next order coming up this month.

 

[Bucszilla]

Carb cycling is definitely the way to go...follow this guidline:

Carb Cycle

Monday, Wednesday, and Friday - No carb days (eat all VERY lean meats like chicken breasts/tuna/turkey etc. and leafy greens...protein shakes should be made with water. Use skim milk on the other days days)

Tuesday and Saturday - High carb days (150g)

Thursday and Sunday - Low carb days (50-75g)


**Do not count your leafy greens as carbs because things like Spinach and Broccoli are considered "free food" in which you should be eating on a regular**



Protien: same everyday: Body Weight x 1.2 to 1.5 (to get a high and clean protein intake, a protein powder is NECESSARY along with an Amino Acids supplement to prevent muscle loss)

Fat: Same everyday: 50g (albeit good fats - Essential Fatty Acids/Fatty Fish/Lean Cuts of Steak/Nuts/Seeds/Avacados etc.)

You MUST lift heavy and hard in the gym to keep the muscles you've got...concentrate on Compound Lifts (Squats/Deadlifts/Bench/Dips/Overhead Presses/Pullups/Rows). If you lift heavy enough, you will not have to do isolation exercises (i.e. curls/tris etc) because the compound lifts will recruit enough muscle fibers to set the foundation starting out. After a couple months it would be ok to supplement in some isos. On the High Carb days, coordinate it with lifting your weakest body part (my guess is your legs) as you will be highly anabolic. Do cardio 2-3 times per week on any carb day, it won't matter until you get into single digit body fat where it tends to get stubborn.

That is how I personally started cutting and I actually put on muscle all the while losing roughly 25 lbs of pure fat. I'm currently at 9% body fat at 6' 1" 210 lbs and my goal is 6% BF...believe me you will make fast steady gains with this routine.

Remember: LIFT HARD AND HEAVY AS HELL IN THE GYM and you CANNOT fail with this!

 

[packers6211]

Cool thanks guys, I appreciate all the help very much.

 

[TheN1ghtmare21]

Carb cycling is definitely the way to go...follow this guidline:

Carb Cycle

Monday, Wednesday, and Friday - No carb days (eat all VERY lean meats like chicken breasts/tuna/turkey etc. and leafy greens...protein shakes should be made with water. Use skim milk on the other days days)

Tuesday and Saturday - High carb days (150g)

Thursday and Sunday - Low carb days (50-75g)


**Do not count your leafy greens as carbs because things like Spinach and Broccoli are considered "free food" in which you should be eating on a regular**



Protien: same everyday: Body Weight x 1.2 to 1.5 (to get a high and clean protein intake, a protein powder is NECESSARY along with an Amino Acids supplement to prevent muscle loss)

Fat: Same everyday: 50g (albeit good fats - Essential Fatty Acids/Fatty Fish/Lean Cuts of Steak/Nuts/Seeds/Avacados etc.)

You MUST lift heavy and hard in the gym to keep the muscles you've got...concentrate on Compound Lifts (Squats/Deadlifts/Bench/Dips/Overhead Presses/Pullups/Rows). If you lift heavy enough, you will not have to do isolation exercises (i.e. curls/tris etc) because the compound lifts will recruit enough muscle fibers to set the foundation starting out. After a couple months it would be ok to supplement in some isos. On the High Carb days, coordinate it with lifting your weakest body part (my guess is your legs) as you will be highly anabolic. Do cardio 2-3 times per week on any carb day, it won't matter until you get into single digit body fat where it tends to get stubborn.

That is how I personally started cutting and I actually put on muscle all the while losing roughly 25 lbs of pure fat. I'm currently at 9% body fat at 6' 1" 210 lbs and my goal is 6% BF...believe me you will make fast steady gains with this routine.

Remember: LIFT HARD AND HEAVY AS HELL IN THE GYM and you CANNOT fail with this!

Awesome post bro! Im going to give this a shot!