Need to Lose Fat

[formerusmarine]

This is my first post on the diet forum, I appreciate all of the help I'm sure I'll get.

I'm 6'1" and weight 235 lbs. I am just under 20% BF right now. I am on my 3rd week of clen / T3 and have lost about 10 lbs. My diet is a lot better, but probably not good to you guys. I eat approximately 1200 calories a day broken into 3 or 4 meals / snacks. I don't drink soda - usually just water. I have been doing cardio every day and for 30 to 60 minutes (mountain biking, walking, playing basketball). I now want to start lifting weights 3 or 4 days a week to gain muscle but still drop BF. I need to know what I should do to speed up my progress - I was in great shape about 10 years ago and was at about 8% BF - now I'm disgusting. Any and all comments are appreciated! Thanks!

 

[Makavelli]

This is my first post on the diet forum, I appreciate all of the help I'm sure I'll get.

I'm 6'1" and weight 235 lbs. I am just under 20% BF right now. I am on my 3rd week of clen / T3 and have lost about 10 lbs. My diet is a lot better, but probably not good to you guys. I eat approximately 1200 calories a day broken into 3 or 4 meals / snacks. I don't drink soda - usually just water. I have been doing cardio every day and for 30 to 60 minutes (mountain biking, walking, playing basketball). I now want to start lifting weights 3 or 4 days a week to gain muscle but still drop BF. I need to know what I should do to speed up my progress - I was in great shape about 10 years ago and was at about 8% BF - now I'm disgusting. Any and all comments are appreciated! Thanks!

You should have been weight training while dieting. What has happened is you lost muscle since you weren't using weights, eating a severely hypocal diet, and T3. This is a prescription for losing lean body mass bro!

 

[SouthernLord]

You should have been weight training while dieting. What has happened is you lost muscle since you weren't using weights, eating a severely hypocal diet, and T3. This is a prescription for losing lean body mass bro!

He is right on bro. Use this to find your BMR and total daily energy expenditure. Base your daily calorie intake on these numbers.

***Use the following equation to calculate your Basal Metabolic Rate***

Men: BMR = 66 + (13.7 X wt in kg) + (5 X ht in cm) - (6.8 X age in yrs)
Women: BMR = 655 + (9.6 X wt in kg) + (1.8 X ht in cm) - (4.7 X age in yrs)

The BMR is the number of calories your body burns in a given day (unless you are overweight or extremely muscular).

Your BMR multiplied by your activity factor should give you a good estimate for how many calories daily your body will need, this number is called your Total Daily Energy Expenditure or TDEE, use the Activity Factors listed below for calculations:

Activity Factor
BMR x 1.2 (little to no exercise, desk job)
BMR x 1.375 (gym 1-3 days/wk)
BMR x 1.55 (gym 3-5 days/wk)
BMR x 1.725 (gym 6-7 days/wek)
BMR x 1.9 (gym 7 days/wk; twice daily; extreme training)

So now we have your BMR X Activity Factor = TDEE

 

[iggy]

yeah southernlord is right bro.... you need more lean cals

 

[wolfdogg]

Obviously these posts are correct, but.. you sound like you are really wanting a lot more feedback on exactly what you should be eating and when. I know there's a bazillion diet book out there, but go get Body For Life. The guys here are basically doing the same thing as that.. splitting up their meals into 6 small meals a day. Most are just a little more focused on putting on muscle here. I can tell you for a fact if you follow that if you follow that guide, you will increase muscle and lose all the fat you want. I have a best friend that's followed it faithfully for over 3 years now. I lived with this guy in my twenties... he never had any kind of stomach to brag about. Now.. he's 41 and has ripped abs. It's an amazing transformation. He's very lean all over and his frame is much more musuclar.. just not a lot of bulk. He just eats 6 small meals a day.. eats the hell out of tuna and rice/beans every day... 3 cans a day, which may be bordering on dangerous with all the bad stuff you hear about tuna.. but he doesn't have a lot of $$ and this works well for him. Anyway.. check out the meals in that book. I've seen it first hand.. and it wasn't just something that worked pretty well.. it was a complete and dramatic change, from a guy that was definitely carrying a lot of extra baggage in the love handle area, to a rock hard stomach with no more luv handles. I'm getting ready to try his approach myself.. just hanging out here to hopefully pick up a few more tricks. Good luck!

 

[formerusmarine]

Thanks for the replies and feedback guys - much appreciated!