Question About Losing Weight?

[Dan...]

I don't look at calories. They will drive you crazy bro. I eat Whopper from Burger King, breakfast from McDonalds and dinner in Wendys and work out like I normally do and I am in great shape. Not too thin looking healthy and slim sexy. **** diets bro they are a myth. Just stay exercising regularly and results will show. Good luck bro.

Thats all well and good for you, but for 90% of people this isn't going to work.

You described three calorie dense meals in your post. Personally, if I was to consume that on a daily basis there is no way I would lose weight, unless I was basically putting in a 10 mile run and lifting every day.

"**** diets bro". Worst advice I have ever heard. When it comes to losing weight, diet is the absolute king. If you think otherwise you are not in a position to give nutrition advice to people, so please don't.

[Perfect Plex]

Yes in all likelihood you would be losing weight. I train moderately and I think if I ate 2500 I would probably maintain. So yeah, if you are training at very high intensity and regularity, 2500 could well be a caloric intake at which you would cut weight.

Just dont forget you need that protein and fat to maintain muscle mass and make sure that the weight you are losing is fat, rather than lean muscle.

You have the right concept in terms of cals in cals out. **** "eating clean". No fun.

Whats your workout routine & diet like man?

(An one more thing, can I drink as much water as I want in my diet without it putting weight on?)

[Dan...]

Whats your workout routine & diet like man?

(An one more thing, can I drink as much water as I want in my diet without it putting weight on?)

I'm reaching the end of my cut, so I don't do as much cardio as I used to. I do not box at all by the way. All the stuff I have said I am talking purely from a body composition perspective.

Currently I run 3 times a week (generally a total of 10-15 miles) and lift 5 days a week (3 splits - one day legs and core; one day chest, tris and bis; another day back and shoulders). Throughout a lot of my cut I was running 6 days a week, between 25 and 30 miles total.

Diet wise I am currently cutting at 1900 calories a day six days a week and 2400 calories (my estimated maintenance level) on Saturdays. I'm hoping to end my cut at the end of November when I am hoping to be around 187/188 pounds.

Also, I drink an absolute gutload of water every day. Water weight isn't relevant unless you are needing to make weight for boxing/wrestling obviously.

[Perfect Plex]

I'm reaching the end of my cut, so I don't do as much cardio as I used to. I do not box at all by the way. All the stuff I have said I am talking purely from a body composition perspective.

Currently I run 3 times a week (generally a total of 10-15 miles) and lift 5 days a week (3 splits - one day legs and core; one day chest, tris and bis; another day back and shoulders). Throughout a lot of my cut I was running 6 days a week, between 25 and 30 miles total.

Diet wise I am currently cutting at 1900 calories a day six days a week and 2400 calories (my estimated maintenance level) on Saturdays. I'm hoping to end my cut at the end of November when I am hoping to be around 187/188 pounds.

Also, I drink an absolute gutload of water every day. Water weight isn't relevant unless you are needing to make weight for boxing/wrestling obviously.

At the end of your progam what body fat are you on? Thats pretty hard training.....

[Dan...]

At the end of your progam what body fat are you on? Thats pretty hard training.....

I'm not exactly sure where I will be at by the end of November (assuming I get to 187). 12% at a guess.

For a lot of it it was hard training, but I had to do it. I started on 284 pounds, so by the end of November that will be almost 100 pounds lost. I am 6'4 and have always been a big guy, but that was way to heavy for me. Eventually I hope to be around 200 pounds and about 10% body fat. Will probably take me a couple more bulk and cut cycles though unfortunately.

[Perfect Plex]

I'm not exactly sure where I will be at by the end of November (assuming I get to 187). 12% at a guess.

For a lot of it it was hard training, but I had to do it. I started on 284 pounds, so by the end of November that will be almost 100 pounds lost. I am 6'4 and have always been a big guy, but that was way to heavy for me. Eventually I hope to be around 200 pounds and about 10% body fat. Will probably take me a couple more bulk and cut cycles though unfortunately.

WOW 100lbs that alot of weight to cut. Did you find the dieting hard & did it make you misarable? LOL

[Dan...]

WOW 100lbs that alot of weight to cut. Did you find the dieting hard & did it make you misarable? LOL

The dieting got tough at points. Early on I was uneducated as well so I was restricting myself to "clean foods". My diet was basically oats in water, tuna, no fat yoghurt, plain chicken breast, steamed vegetables and WPI shakes. Boring and terrible.

Since I started purely focusing on hitting my protein and fat targets and keeping within my calorie limits I have found it much easier. Also as I am now down to lower fat levels I am not running quite as much, which is good considering I work relatively long hours. Can be tough to fit in the run and the lifting.

[copelahama]

The dieting got tough at points. Early on I was uneducated as well so I was restricting myself to "clean foods". My diet was basically oats in water, tuna, no fat yoghurt, plain chicken breast, steamed vegetables and WPI shakes. Boring and terrible.

Since I started purely focusing on hitting my protein and fat targets and keeping within my calorie limits I have found it much easier. Also as I am now down to lower fat levels I am not running quite as much, which is good considering I work relatively long hours. Can be tough to fit in the run and the lifting.

This exactly - if it fits your macro targets and your on a calorie deficit then YOU WILL LOSE WEIGHT. A good high protein intake (1g per pound of bodyweight) also helps to minimises muscle and strength loss when you are cutting. THe best advice i can give you is to go over to the bodybuilding forum (or anywhere online really) and calculate your daily calorie requirements etc. this will you will know for sure what range you need to cut weight.

I've been cutting at 2200calories a day (Compound lifting M/W/F) and boxing T/Th/Sat, i mix long distance and HIIT every other day as well.. so you have to be exercising quite a bit to be cutting in a 2500 calorie range.

[Dan...]

This exactly - if it fits your macro targets and your on a calorie deficit then YOU WILL LOSE WEIGHT. A good high protein intake (1g per pound of bodyweight) also helps to minimises muscle and strength loss when you are cutting. THe best advice i can give you is to go over to the bodybuilding forum (or anywhere online really) and calculate your daily calorie requirements etc. this will you will know for sure what range you need to cut weight.

I've been cutting at 2200calories a day (Compound lifting M/W/F) and boxing T/Th/Sat, i mix long distance and HIIT every other day as well.. so you have to be exercising quite a bit to be cutting in a 2500 calorie range.

Hey mate what is your height and weight and what rate are you cutting at on 2200? Also do you ever cheat/refeed?

[copelahama]

Hey mate what is your height and weight and what rate are you cutting at on 2200? Also do you ever cheat/refeed?

I'm at ~168 pounds and 178cm so i find it relatively fine to drop weight. If you have a sweet tooth like me yeah ill cheat every now and then but it's really easy to be smart about it.

http://forum.bodybuilding.com/showth...hp?t=130999643

this thread is all good healthy food you can buy that will make it feel like your not even dieting, it really helped me. Like for example you can get really low sugar/fat ice cream and topping and stuff like that which has really minimal fat and cals and will still satisfy your sweet tooth.
Also since your from Australia - kangaroo meat!! This stuff is crazy man its like 90% protein, minimal fat minimal carbs and less sodium than regular meat. I love eating so i eat like a god lol but im just smart about my food choices, and make sure it fits into my macros (protein/carbs/fats) and calorie requirements.

Also a great site is leangains.com - iv'e actually been on this diet for about 5 weeks (fasting 16 hours every day and having an 8 hour eating window) - this has helped me put on muscle and lose fat simultaneously, which generally is really rare. I'm around 10%bf atm.