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right im starting to get a bit frustrated now, im trying to lose some body fat that i gained through bulking, i thought that if i ate rite and did cardio 3 times a week i would see some results by now. i am eating around 250g protein a day and am not eating any carbs after 6pm, my cardio isnt the best but i have been told to keep it to low resistance, in order not to lose too much muscle, i have done as much research as i can but i feel im not getting it right, im seriously thinking about getting a personal trainer. any help will be much appreciated
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Pain is just weakness leaving the body -
Re: i've had enough
Post up your training split and diet... Along with your stats.
IG
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Re: i've had enough
i do a three day split, train chest and tri's on monday rest tues, train back and bi's on wed, rest on thurs and train shoulders on fri ( not training legs at the mo cos of a knee injury) i do 30 mins cardio 3 times a week in the am, im eating good, and only eating 4 small ish meals a day, im 6ft and 210lbsPain is just weakness leaving the bodyComment
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Re: i've had enough
it's tough man, u dont need a personal trainer, u can get all ur info online, u dont want to be a bodybuilding dumb bell do u? I fucked up my first time dieting and got shitty results...Originally posted by nobbyrn
IMportant factors
Decrease Calories slowly
drink tons and tons of water
try HITT cardio
u gotta do cardio for over 30 minutes, i think low resistance is crap (low resistence burns fat, not BF), do high resistence, up ur cals a litte more if u r doing this
eat more frequently, this will speed up ur metabolic rate- metabolism
most important, decrease cals slowly, ur body is a fat storing machine, u drop calls too fast and it's gonna think ur starving and it's gonna hold onto that fat. DO UR RESEARCH and it will pay off. lateYours In Sport,
Harry TaskerComment
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Re: i've had enough
cheers bro that does help alot, i have found that my strength has decreased in the last few weeks, and i do fear that im going to fuck it up like you said, i've trained hard and got some good results over the last 4 months, but do i start using lighter weights and more reps now or should i stay heavy? should i do my cardio on my off days?Pain is just weakness leaving the bodyComment
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Re: i've had enough
if you can do your cardio first thing in the morning on an empty stomach......smaller more frequent meals (5-6 day)....if you lower your calories too much it will slow your metabolism 500-1000 calories a day below maintenence is the best range......3500 calories equals 1 LB so 1-2lbs of fat loss a week is best, should be true fat loss.Comment
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Re: i've had enough
I would train heavy and make sure you're getting enough calories - specifically protein to maintain you're newly acquired muscle mass. I personally think you're short changing yourself if you're only eating 4 times per day. Hell, I'm eat 7 times per day and dropping fat. You have to fuel your body. More muscle mass equals a higher metabolism which equals a great need for calories. As for your training, I would work towards training heavy. Use the cardio to drop the excess body fat - along with your diet. You said that you don't have any carbs after 6 p.m., but you might try adjusting that to 4 p.m. for a week. See how it works. If the fat starts coming off then stick to it. I personally can't have any carbs after 12 p.m. otherwise I gain fat. It's taken me years to realize this. You just have to manipulate your diet and see what works for you.
IGComment
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Re: i've had enough
post up your diet...I am interested to see what you are eating.Comment
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Re: i've had enough
Just wondering what kind of cardio and your bf, unless i missed something. Id stick to low impact untill the knee recovers, but high fat burning like eliptical, but do it for a longer period and at least 35-45 minutes and at your max heart rate for at least 20 minutes, up to 4-5 days ew.Comment
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Re: i've had enough
my diet consists of
breakfast 0800- omlette with bacon and sausage and cheese with a bannana and some fresh orange juice
snack 1100- protein drink
lunch 1400- chicken breast or tuna and veg
tea 1700- pork chops and mixed veg with side salad
I am still eating fatty foods but im trying to keep my protein high and my carbs low. i dont know what my body fat is as i've never measured.Pain is just weakness leaving the bodyComment
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Re: i've had enough
The body is a simple energy system. If you consume more or equal amount of calories (energy) to what your body uses, you will not burn fat for energy. If you consume less calories than what your body uses, then your body taps into its energy storage (body fat) and begins to use that for the lack of energy from eating.Comment
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Re: i've had enough
Agree with the guys about increasing your cardio time. Don't think 30 min is long enough.Perfect Body = State of Mind + LifestyleComment
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Re: i've had enough
ok so i've increased my cardio to 40 mins, i just ran 40 mins this morn on an empty stomach and feel great now, am trying to eat atleast 4-5 meals a day now but only small servings, i've noticed that i cant lift as heavy as i used to now, i think this is cos im not taking in as much cals,Pain is just weakness leaving the bodyComment
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Re: i've had enough
you are depleting your glycogen stores (fat stores) just a draw back from dieting....you will probably get a little flat too but dont worry when you start eating normal again your strength will shoot up and you will fill out and see your progress.....Comment
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Re: i've had enough
I definitely don't think you are consuming enough food. This is a common problem in women. You see really large women eating one meal a day and complaining about not losing weight.
Up the clean kcals (more chicken, fish, green veggies, and lean cuts of meat)Comment
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