Lost 12 lbs in 3 weeks

[Bobby]

3 weeks ago I started eating right and working out doing a lot of cardio and I went from 168lbs to 156lbs. I am 6'0 so I still have some fat to lose to get to my goal of about 6-8% bf, right now I think I am around 10% but that is just a guess, I'm going to have it measured today. My diet was all protien, protien shake for breakfeast, can of tuna for meal 2, luanch was another can of tuna, then dinner was a chicken breast. Over the 3 weeks I cheated 2 times, and one was with chinese food and the other was with kellogs frosted flakes cereal lol... Well I plan on keeping up with tis diet probably 1 more week, then I am going to need some advice on a good muscle gain diet. In a week I should be close to where I want to be %bf wise and I want to start gaining muscle. Thanks for all your help with what to eat and stuff, I've been trying to lose weight for a long time and never was able to do it!!

Bobby.

 

[Athlete]

Scrap the diet you are on now.There will be nothing left of you if you continue to eat like this.Keep up the the protein intake but add carbs and healthy fats and train hard and you will be on your way to building the body you want.

 

[diamonddiceclay]

you weigh too little for your height-you need to bulk now and then cut back down

 

[Bobby]

I have noticed that musles that I dont work out are getting weak, like the back of my arm i think its my triceps, there not as hard but my biceps I have been working out a lot there are cut now... Ok I'm sorry but I dont know what you mean by "healthy" fats and would really appreciate specifics. Same with carbs I know cereal has a lot of carbs, are they good carbs to eat? Thanks for the help once again guys.

 

[2ordinary]

First, congrats on doing the cardio and working out. With your resolve, I think you can change your current diet and make it a lot better. You can't really just eat protein and that few of calories and lose the maximum amount of fat believe it or not. You may want to do some searches on this board by typing in things like "40/30/30" or "ketogenic" to find out what your diet should look like. If you want to stick to a low-carb, then I would recommend the ketogenic diet--but remember, fats are a necessity on this diet as well as any other. So.......read up. later

 

[Bobby]

Thanks for the reply I have been considering the keto diet... I still have some fat on my abs that I would like to get rid of, and keto you can lose weight and gain muscle, so I think I will give it a try.

 

[DanielBishop]

Yeah, congrats on the progress.... but I don't think you're eating enough. Ignore what diamond said- he's a bonehead. No one can tell you when to bulk or cut.... that's your call.

But I would be eating more if I were you.... more protein foods like the ones you've got, and add a little bit of complex carbs so you don't lose as much muscle.

 

[Bobby]

Thanks for the replys... I just got back from max muscle and I had the guy measure my body fat, and it came out to 16% and he rounded it to 17%. Thats a lot higher then I thought but I'm glad I got an idea of where I am at. He measured my tricep, 19, my bicep, 12, and my abs 17. I still got some fat covering my abs, but the shape of the 6 pack is coming in, and my pecs look a lot better now. I will probably start a keto diet monday... thanks again...

 

[HumanShell]

So you were eating about 600 calories per day....I thought you said you started eating right?

 

[gymtime]

Yeah, congrats on the progress.... but I don't think you're eating enough. Ignore what diamond said- he's a bonehead. No one can tell you when to bulk or cut.... that's your call.

But I would be eating more if I were you.... more protein foods like the ones you've got, and add a little bit of complex carbs so you don't lose as much muscle.

I agree with diamond. 156 is way too small for 6'. You likely lost as much muscle as fat on that diet. I suggest you do a lot of reading up on diets for lifters. You need to be eating more of the right foods like brown rice, wheat breads. Your proteins are fine, but you need to do a lot more research I think.

 

[DanielBishop]

Yeah, well he didn't say he wants to be HUGE, did he? He has his plan, and I don't think anyone can say whether he's too big or small....

 

[gymtime]

Yeah, well he didn't say he wants to be HUGE, did he? He has his plan, and I don't think anyone can say whether he's too big or small....

Who said anything about getting huge? And yes, people can very easily say that he is too small. If he were to go to the doctor and get weighed, I'm sure the doc would tell him that he is below normal for his height and that he should look into adding some weight.

I'm not saying he's some skinny twerp who needs to eat up. I'm suggesting that some minor changes in his diet and workout could be very beneficial for him.

 

[Bobby]

I feel a lot weaker recently... I was in a fight last night and if my friend wasnt there I was in trouble... and normally I am a much better fighter for my size so I dunno whats up. I want to be low % body fat but I dont want to be weak... so is a keto diet the way to go? I wanna trim and gain muscle at the same time or at least trim and not lose all that much muscle. Thanks for the help guys...

 

[D00fy]

wh0aaaaa starvation:/ u gonna be like them dudes in ethophoia or whaeva its spelled hahaha........they get so skinny big ass HEADS they blow up hahahaha

 

[DanielBishop]

I still don't think anyone has the right to tell you whether you should bulk or cut.... if you're asking for cutting advice, they should give you cutting advice in my opinion.

But they were just trying to help. Either way.... if you're wanting to lose fat and THEN gain musle, you're kinda going about it the wrong way. It's always better not to worry too much about gaining some fat when you're gaining muscle.... that way you can get enough calories and protein and carbs so that you can lift heavy and train hard.... it's almost impossible to gain muscle while losing fat or maintaining your exact fat levels. Most people go the opposite, actually.... and lose a little muscle during their cutting cycle.

I'm almost starting the 3rd week of my cutting phase, and I think I've already lost size from my arms and chest. Dunno how accurate my measuring tape is, considering I do it myself.... but still.

So, if indeed you do want to gain muscle.... try not to worry about fat. Fix that part first, and then cut later.

Sorry to the other guys if they took what I said the wrong way (and sorry for calling Diamond a bonehead.... heh heh....) I just thought if he was asking for cutting advice, give him cutting advice and let him make up his own mind about how big or small he wants to be.

 

[D00fy]

i think the best to explain it is how everyone else would say it how they said it to me

6meals a day ,balance the p/c/f/cals and cut carbs out before 6
but theirs more diets should do a search on "DIETS" if u feel weak and almost got your ass whooped is because of no carbs CARBS are your freinds OATMEAL,YAMS,VEGGIES,BROWN RICE ,ONCE IN A WHILE WHOLEWHEAT PASTA ,WHOLE WHEAT BREAD.............AND GET PROTEIN PROTEIN PROTIEN=TUNA,CHICKEN,TURKEY,EGGS,MILK(I DUNNO ABOUT YOU BUT MILK DOES THE BODY GOOD),COTTAGE CHEESE,FISH,STEAK, PROTEIN SHAKES ARE GOOD ALSO just dont live off them i have one protein shake a day the rest is from food shit to expensive for my college ass:/

 

[D00fy]

i started with 156weight 2weeks ago now 165,chest looking more hard see PROTEIN and CARBS are freinds and i ate clean during the week ,dirty on weekeneds and best part is,my chest is more out and hardly notice the lower gut which will go away if i continue training and eating right

 

[Bobby]

this is like my goal right here...

 

[MS]

Hmmmm well I agree that you are a little on the light side, your skinfold measurements indicate a person with "skinny fat' syndrome or very little muscle compared to fat. Obviously you need to hit the weights hard to even come close to your goal (that's aside from any genetic factors that may stand in your way). I suggest you visit this thread for some dieting for bodybuilder's advice

http://209.11.101.244/forum/showthread.php?threadid=64969

And be patient. Very very patient. Good things take time.

 

[HumanShell]

Bobby, the reason you're weaker is because of how little you were eating. You were forcing your body to breakdown the muscle you already have, to use as fuel to keep your body functioning.

 

[Bobby]

Im adding in the carbs to my diet... is it something that I should ease into or is it ok to just starting eating once every 3 hours? I know that guy says every 2 but I have school and cant eat in class... for breakfeast I had 2 packets of oatmeal (about 1 cup) with milk, and didnt have my protien shake. for meal 2 I had a can of tuna... for lunch i had a chicken sandwhich... it was just 2 pieces of toasted wheat bread (roman meal is the brand) and a chunk of chicken on it. at about 3pm after school i had another chicken sandwhich, and in about an hour after my workout im going to have a protien shake probably... let me know if you think this is an ok diet id really appreciate it.

 

[the_paradise_garage]

Im adding in the carbs to my diet... is it something that I should ease into or is it ok to just starting eating once every 3 hours? I know that guy says every 2 but I have school and cant eat in class... for breakfeast I had 2 packets of oatmeal (about 1 cup) with milk, and didnt have my protien shake. for meal 2 I had a can of tuna... for lunch i had a chicken sandwhich... it was just 2 pieces of toasted wheat bread (roman meal is the brand) and a chunk of chicken on it. at about 3pm after school i had another chicken sandwhich, and in about an hour after my workout im going to have a protien shake probably... let me know if you think this is an ok diet id really appreciate it.

Dude if you're trying to bulk up you'll need to eat some more...
the carbs are okay just have some better quality fat and much more protein...

 

[Bobby]

Ok thanks for the advice, will adding another protien shake in the moarning be ok? btw i use 2 scoops of the max pro protien in each shake which gives me about 60g per shake, this is what the guy at max muscle told me to do, is this ok or should I change that? Ill see what I can do about the healthy fats to I dont know what flax oil is but I'll ask my mom tomarow if she can get me some. thanks again let me know if u think im geting enough protien.

 

[La0Tz3]

hi,
i've done a fair bit of straight keto dieting .. no cycling, and lost no lean body mass to speak of, while losing around 15 kg of fat
i've read studies where people ate only 500 calories a day low carb and lost very little lean body mass, a keto diet actually protects your lean body mass. for explanations read Protein Power and the Atkins New Diet Revolution.
you seem to have had quite good progress so far, so if you want to stick with the program you're on, add fat for energy. two tablespoons of flaxseed oil a day (one in morning, one at night) is probably plenty. try eating some macadamias for extra energy - since they're allmost all fat, 100g of macadamias is about 900 calories, so obviously don't overdo it. walnuts and pecans are other good lowcarb nuts, not quite as high in fat / calories.
good luck