just starting out need advice on losing fat fast

[trysohard]

hi im debbie im new im 19 female from the uk im new to training and i was wondering how i can gain muscle and lose fat the fastest way possible im currently 5.5 161lb lots of fat i would like to be 130lb streamlined and curvy, toned and attractive, another problem i have is only 20pounds for my weekly shop any ideas on foods/calories needed i aim for 300cal in the gym every other day also is it best to work out in the morning before any food is consumed for best fat loss?

any idvice will be very much appriciated thank you in advance.
here is a fat horrible before picture i look like miss piggy i know please help me change this, thanks

 

[dgatehouse]

Well, there are some things that you need to know. First, if you want to lose fat the best way than quickly is not the answer. You should aim for 1 maybe 2 pounds a week, more than that and you'll lose muscle. Second, I hope you don't mean 300 cals a day. That little will just screw up your metabolism and you'll never be able to lose fat efficiently. You need to find out what you're TDEE is and than maybe drop that 15-20%. If you're eating below that you should ramp up like 250-300 cals each week until you hit that.

It takes a while, but this is more of a marathon than a race.

 

[Agent Dana Scully]

Its kinda hard to gain muscle AND lose fat at the same time. But if you wanna do both, try TKD or CKD.

If i want to drop the fat, i just go 0 carbs. Thats just me, though. I get lazy when it comes to calculating numbers, counting calories, meal frequency, etc... So i just eat 0 carb meals like 3-5 x day for like a month.

When i do it, i test out my BF % so i can see how much of it was water, muscle, and fat. Like last month i dropped 20lbs, 5 of it was water, the rest fat, and maybe like a lb of muscle or so. I need to do this for comps for rock climbing. When i get back on carbs, i stick to low GI carbs, like green vegies, and some brown rice, i'll gain 5lbs doing this, but thats just water weight, and i maintain there eating regularly like i did before the diet.

 

[nikkita]

Keep in mind that in order to get amazing results, amazing effort is needed from you.

It would be good to know how you currently eat, what type of workout you do and how much rest do you usually get per day.

On the other hand, I wouldn't recommend to workout in the morning empty stomach, unless you already are intermediate to advanced in regards to your workouts and diet.

 

[Black03SVTCobra]

http://www.weight-loss-resources.com/calculators/dailycalories.html
Calculator to figure out your tdee, total daily energy expenditure, this will get you going in the right direction, post back up with the numbers.

 

[trysohard]

i burn 300cal in the gym every other day, i use the epilator,rowing machine and bike i also do 5 sets 5 reps on bench press,lat-pull down and the one for the chest where you bring your arms together (sorry im such a dum ass)

my diet isnt the best but as good as i can get it without the food being so horrid i wont eat it and so expensive i cant afford to

this is what i ate today
i like eating down to earth unexotic foods

breakfast-heinz tomatoe soup 2 best of both unbuttered bread

snack- apple and probiotic drink

dinner-3 bananas

snack-i know this is bad but i can resist 1 a day
but today had 2 dairylea dunkers jumbo tubes snack pot but its only 128cal and errrm 6.2 fat

i take of the calories burnt from the gym from my total daily calories and i eat just over 1200 a day is this ok?

from tomorow im going to drink more water too ill try for 4pint

and im going to have for breakfast oats with honey to as iv heard this is a good start to the day??

thanks x x x

 

[Black03SVTCobra]

I believe 1200 cals a day is a little on the low side, but not 100% sure. I will let someone else chime in on this. As for food that you should include in your diet these are the basics-chicken breast, tuna, green veggies, whole wheat bread,brown rice, yams.





flax
nuts

 

[trysohard]

since starting iv actually put on weight but my figure is better ie tighter and more toned is this good or bad the weight gain? also im going to the gym at half nine morning on an empty stomach is this good ill try this for 2 weeks see my results im impressed with my bum its now firm and peachy

 

[powderguy]

since starting iv actually put on weight but my figure is better ie tighter and more toned is this good or bad the weight gain? also im going to the gym at half nine morning on an empty stomach is this good ill try this for 2 weeks see my results im impressed with my bum its now firm and peachy

A firm and peachy bum is ALWAYS a good thing in my book

Yes, gaining weight is NOT a bad thing when you are working out. muscle weighs much more than fat at the same volume.
So, when you work out, you are losing fat, but at the same time, you are gaining muscle, so you might actually GAIN weight ! Don't freak out

When you do your cardio, keep it short and sweet (3-4 days a week at about 65% of your maximum heart rate).

 

[Prizz]

since starting iv actually put on weight but my figure is better ie tighter and more toned is this good or bad the weight gain? also im going to the gym at half nine morning on an empty stomach is this good ill try this for 2 weeks see my results im impressed with my bum its now firm and peachy

Yes a firm Bum.... Always nice.... Half Nine?... Your British is showing strongly.... Which is also always nice in my book....

Ok, now on to the diet.... You're prob noticing fat loss on your Bum cause that's a common spot women will see loss initially.... Sounds like you need diet ideas from what I'm reading.... How about a cheese Omlette in the AM? Can you get Whey Protein powder? Whey is pretty cheap, and tons of online sources for it..... The shakes become great "in between meals" calories... You need to consume some calories like every 3hrs to get your metabolism moving.... Get some Deli meat, and wrap a piece of cheese around it, and eat that.... Few of those (like 3 or 4) and you'll get full.... You can buy alot of REAL food on 20 pounds per week, and get whey protein powder too.... Keep us posted on progress and your diet....

rizz