Can't Lose Man Boobs & Gut?

[Rich1982]

btw OP, if you need help counting calories use FitDay.com

It is a great resource to help you maintain calorie count.

Since you seem to be busy, I would cook 2 times a week in bulk and store stuff in the refrigerator or freezer, that way you wont have to spend time daily, cooking.

Do you ever feel tired or don't have enough energy because you don't consume alot of carbs throughout the week? What about eating a cereal that is high in fiber? Is that ok? Or is that too carby just cuz its a cereal?

[Glutenbob]

btw OP, if you need help counting calories use FitDay.com

It is a great resource to help you maintain calorie count.

Since you seem to be busy, I would cook 2 times a week in bulk and store stuff in the refrigerator or freezer, that way you wont have to spend time daily, cooking.

Do you ever feel tired or don't have enough energy because you don't consume alot of carbs throughout the week? What about eating a cereal that is high in fiber? Is that ok? Or is that too carby just cuz its a cereal?

No, the main reason is because my diet is high in fat, and I only lift 3 times a week and get atleast 8 hours of sleep per day. If you do that, you will never feel tired. Sure I get the few spikes here and there were I feel like shit, but I drink a diet coke and I am back to normal.

I would completely ditch the cereal if fat loss is your goal. Its the carbs that kill fat loss. If cereal is your ONLY option, then get a whole grain cereal that is low on sugar, and only eat a little of it.

The way your diet should be modelled is 40/40/20. Where 40% of your daily calories should come from proteins, 40% from fat and only 20% from carbohydrates. That is why using FitDay is really good, cos it shows you a pie chart of your intake.

The articles I read to get a better understanding of fat loss are the top stickied threads on the Fat Loss subforum. Mehdi explains everything crystal clear.

[tnctx02]

Having the same problem here. Need this to work soon, or gonna need to by a sports bra!
Been on the 5x5 for 3 weeks and hoping it is just taking time to work. My diet is pretty lean, actually had to add some calories because it was down around 1200 when my wife and I tracked it.

[Rich1982]

If you are trying to lose fat and gain muscle, do you still need to reduce calories? Cuz I've heard that you can't do both..YOu can't gain muscle and lose fat. But this site says you can. I read somewhere that for my weight and height, I should consume at least 3,000 calories a day....

[Glutenbob]

If you are trying to lose fat and gain muscle, do you still need to reduce calories? Cuz I've heard that you can't do both..YOu can't gain muscle and lose fat. But this site says you can. I read somewhere that for my weight and height, I should consume at least 3,000 calories a day....

I would cut down to 2000 calories until you feel like you are losing strength. I do about that many calories a day and I am losing fat and gaining strength. Don't concern yourself with building muscle, when you are trying to lose fat. You will build strength, which automatically corresponds to building muscle. However you will not build muscle like bodybuilders do. Their muscles are more puffy than powerlifters muscles. That is why bodybuilders look bigger than power lifters of the same weight, even though they are nowhere near as strong.

Just worry about getting your lifts up, and the fat loss and muscle gain will come automatically. Just concentrate on doing SL 5x5 and progressing every workout, do cardio (preferably high intensity or medium intensity, but none of that jogging shit), and eat healthy, and you will lose fat.

Read all the articles here: http://stronglifts.com/archive/

Seriously the information you will receive from that archive will change your life. Take time to understand what each article says and means.

[Rich1982]

If you are trying to lose fat and gain muscle, do you still need to reduce calories? Cuz I've heard that you can't do both..YOu can't gain muscle and lose fat. But this site says you can. I read somewhere that for my weight and height, I should consume at least 3,000 calories a day....

I would cut down to 2000 calories until you feel like you are losing strength. I do about that many calories a day and I am losing fat and gaining strength. Don't concern yourself with building muscle, when you are trying to lose fat. You will build strength, which automatically corresponds to building muscle. However you will not build muscle like bodybuilders do. Their muscles are more puffy than powerlifters muscles. That is why bodybuilders look bigger than power lifters of the same weight, even though they are nowhere near as strong.

Just worry about getting your lifts up, and the fat loss and muscle gain will come automatically. Just concentrate on doing SL 5x5 and progressing every workout, do cardio (preferably high intensity or medium intensity, but none of that jogging shit), and eat healthy, and you will lose fat.

Read all the articles here: http://stronglifts.com/archive/

Seriously the information you will receive from that archive will change your life. Take time to understand what each article says and means.

I can't wait to see what kind of results I will get in 3 months by doing the right exercises and following a good diet...I just want to get rid of the fat...I'm not worried about getting super huge like a bodybuilder..Those guys take steroids or things like steroids...

[Shoke]

hit the cardio hard.....lifting is good, but seriously, for me at least, I only started to seriously lose body fat when I began HIIT and sprinting/jumprope/crossfit for 15 min after my 45 min strength workout....the cardio is also a lot more painful than the lifting imo .....

[Rich1982]

I love all the responses my thread is getting....It motivates me to try harder and keep going...I'm what they call "skinny fat"....For a guy its the worst body type to have. But I'm making positive choices that will help me get the body I want. I encourage more guys with my body type to post in this thread and share their results.

[Glutenbob]

guys new achievement today.

I am 190 lbs and about 21-23% bodyfat. My squat is 195lbs for 5 x 5 (moderately easy). I am 5'9 3/4th inches and today I grabbed a basketball rim.

I can only imagine what dropping the fat to about 11% will do.

DUNKING!!!!!

[Rich1982]

guys new achievement today.

I am 190 lbs and about 21-23% bodyfat. My squat is 195lbs for 5 x 5 (moderately easy). I am 5'9 3/4th inches and today I grabbed a basketball rim.

I can only imagine what dropping the fat to about 11% will do.

DUNKING!!!!!

Thats pretty damn good Glutenbob, good job....by the way do you use a body fat caliper? What kind? I did deadlifts today in between my squat sets. I used moderate weight however, or else I would of been toast

[Glutenbob]

guys new achievement today.

I am 190 lbs and about 21-23% bodyfat. My squat is 195lbs for 5 x 5 (moderately easy). I am 5'9 3/4th inches and today I grabbed a basketball rim.

I can only imagine what dropping the fat to about 11% will do.

DUNKING!!!!!

Thats pretty damn good Glutenbob, good job....by the way do you use a body fat caliper? What kind? I did deadlifts today in between my squat sets. I used moderate weight however, or else I would of been toast

Nah I eyeballed my bodyfat. Not accurate, I know, but it can suffice for now. They eyeballing has been done by watching many others on video and in RL and knowing their measured bodyfat. So its kinda close, for all I know I could be over 23%.

[Rich1982]

guys new achievement today.

I am 190 lbs and about 21-23% bodyfat. My squat is 195lbs for 5 x 5 (moderately easy). I am 5'9 3/4th inches and today I grabbed a basketball rim.

I can only imagine what dropping the fat to about 11% will do.

DUNKING!!!!!

Thats pretty damn good Glutenbob, good job....by the way do you use a body fat caliper? What kind? I did deadlifts today in between my squat sets. I used moderate weight however, or else I would of been toast

Nah I eyeballed my bodyfat. Not accurate, I know, but it can suffice for now. They eyeballing has been done by watching many others on video and in RL and knowing their measured bodyfat. So its kinda close, for all I know I could be over 23%.

I was like 20% in highschool....now i'm 28% according to those BMI calculators online...but who knows how accurate those are. You can punch in any weight and the range it gives you says that your either this or that....Once I start making more noticeable progress on my fat burning, I will invest in one.

[dylanamus]

I went from 23% to 14% without losing muscle by eating high protein, low carbs at slightly under maintenance and doing strength training. Cardio would certainly help if you were eating maintenance and used the extra exercise to start burning fat, rather than simply not eating enough for your vital processes to function without using fat for energy. Like I said earlier, you could do absolutely nothing and still lose fat if your diet was precise enough.

Maybe you should give a low carb diet a go again and figure out what went wrong last time and fix it. Especially if losing fat is priority over gaining strength. It really works...

[Rich1982]

I went from 23% to 14% without losing muscle by eating high protein, low carbs at slightly under maintenance and doing strength training. Cardio would certainly help if you were eating maintenance and used the extra exercise to start burning fat, rather than simply not eating enough for your vital processes to function without using fat for energy. Like I said earlier, you could do absolutely nothing and still lose fat if your diet was precise enough.

Maybe you should give a low carb diet a go again and figure out what went wrong last time and fix it. Especially if losing fat is priority over gaining strength. It really works...

I'm gonna give it another shot and work out the largest muscle groups in the body. Usually I just squat and deadlift once a week, now I'm gonna do them 3x times a week and hopefully I will see different results. Those are the hardest exercises to do. I don't see very many people at my gym even attempting them. Idk why...

[Glutenbob]

I went from 23% to 14% without losing muscle by eating high protein, low carbs at slightly under maintenance and doing strength training. Cardio would certainly help if you were eating maintenance and used the extra exercise to start burning fat, rather than simply not eating enough for your vital processes to function without using fat for energy. Like I said earlier, you could do absolutely nothing and still lose fat if your diet was precise enough.

Maybe you should give a low carb diet a go again and figure out what went wrong last time and fix it. Especially if losing fat is priority over gaining strength. It really works...

I'm gonna give it another shot and work out the largest muscle groups in the body. Usually I just squat and deadlift once a week, now I'm gonna do them 3x times a week and hopefully I will see different results. Those are the hardest exercises to do. I don't see very many people at my gym even attempting them. Idk why...

I don't know if this is just the masochist in me, but I absolutely love Squats and deadlifts. I don't think they are hard and I can motivate myself more to do squats, deadlifts, powercleans and sprints than any isolation exercise or jogging.