Fat Loss - need advice

[AresIncarnate]

I've decided that I want to get really cut, and even though I know how to lose weight, dropping from low body fat to an extremely low body fat percentage is new for me. I've never really tried to drop down into the 5-6% range. I was just wondering if you guys had any tips (other than the basic stuff).

I have no idea what my current body fat is, but my abs are visible. I'm guessing it's around 8%. Even though they're visible, I still have a bit of fat over the lower ones. I've mostly been dropping my weight through diet, but I'm still physically active. The lower my fat goes though, the harder it is to play any sport that requires endurance.

I'm currently eating around 1,400-1,700 calories a day. I don't really count it closely or anything, but I've been losing about 1 lb per week. I'm trying to keep my muscle mass by doing a little strength training. I'm also taking a multi-vitamin, calcium citrate, and glutamate. I've been drinking a lot of water and milk.

Will I always feel tired until my bodyfat goes up, or will I get my energy back after I reach a set weight and normal calorie intake?

What else should I do to keep my muscle mass, or should I just let it disappear with the fat and rebuild it after I hit my target weight? I don't want to end up looking anorexic though, and I know I will if I lose too much muscle.

Any particular sports/exercises that I should consider?

Anyone have any experiences doing the same?

 

[codeerror]

I noticed noone had answered here, so I'll give it a go.
I'm guessing you want to get cut, and still have as much of your muscle mass as possible. I've written this based on the facts that you do some weightlifting and some cardio.

Diet is the key here:

START:
Try to split your Macros into:
Protein 35% / carbs 50% / fat 15% of your total intake. This gives you the nutrition your body needs , so you don't loose too much muscle.

I'm not going to make a complete list of what to eat and not to eat, but I can offer some guidelines:

-Get your food from pure sources like bread, pasta, rice, lean meat and vegetables. Avoid butter and sauces.
-Its important that you eat some fat, but its recommended that it's the right kind.
healthy fat can actually help you burn more. Fish Oils, olive oil, Udos choice oil and Omega3 capsules/supplements are great.
-Eat every 3 hours, at least 5 times a day.

Now you've gotten as far as a base line of your diet. It's time to CUT!
Start with the number of calories you need per day. Cut 10-20% of your intake.
If you want to, you can cut more carbs.
After a few weeks your weight loss will stagnate, cut another 10-15% or increase our cardio.

Some people add an eating day to their cutting regime, this won't do much damage overall and may give some more motivation. Basically, it's one day a week where you can eat what you want to.
It may be a good idea not to check your weight the day after the eating day, as junkfood and such tends to bind water.

It's normal to do this over periods of up to three months. You will most likely loose some muscle mass too.

Will I always feel tired until my bodyfat goes up, or will I get my energy back after I reach a set weight and normal calorie intake?

At your height and weight, 1400-1700 kcal is way low.
Your body is going into starvation mode, metabolism is slowing down and you will store more fat once you start eating again.
Your brain might be burning ketones instead of glucose, that can make you feel somewhat more tired too.

Any particular sports/exercises that I should consider?

Weightlifting and high intensity cardio.

 

[AresIncarnate]

Hey Codeerror

I saw you past post, and I gotta say I'm impressed. Nice work!

At your height and weight, 1400-1700 kcal is way low.
Your body is going into starvation mode,

I know 1400-1700 Calories is low. I was losing weight at 1800-2000 calories/day, but then I hit a wall. Right now I'm losing just under 1 lb per week. That's a good rate generally, but at this point, that probably is a bit fast for me.

metabolism is slowing down and you will store more fat once you start eating again.

Yeah, I know. No matter how I go about it, my metabolism is going to shutdown somewhat.

Your brain might be burning ketones instead of glucose, that can make you feel somewhat more tired too.

I know I'm in ketosis. I always use it to cut weight. It's supposed to be the best way to lose weight without losing muscle. It never really made me tired before except at the beginning.

Come to think of it though, I have been having more "cheat days" than I usually do to try and keep my metabolism from shutting down.

I wonder if the switching in and out of ketosis might be the cause of the tiredness. I think maybe I'll try keeping a regular diet and see what happens.


Thanks for the advice Guess I'll adjust my diet a bit and see what happens. It seems like this is more art than science sometimes.

 

[codeerror]

Let me/us know how it works out. I'm a fan of "experiments" where you find out whats right for you.

Did you post before/after pictures of your weight loss? They could really motivate others!

 

[AresIncarnate]

Let me/us know how it works out. I'm a fan of "experiments" where you find out whats right for you.

Did you post before/after pictures of your weight loss? They could really motivate others!

I wanted to, but someone stole my digital camera a few months ago, and now I'm too poor to buy another. I can't even take pictures for me to look back on later.

 

[versatastic]

1400-1700Cal/day isnt that bad, especially since you're taking a multivitamin and glutamate. Except, how much B-vitamins and niacin does the multivitamin have? You might want to supplement it with more. How long have you been at this level of caloric intake? When you dropped the calories, did you do it gradually, or did you just cut out the calories abruptly? You might want to stagger your caloric intake each week, ie plus or minus up to 200 Calories each week hovering around 1500 Calories.

As for being tired, you might just need more rest than you're getting. Can it be that you're just still adjusting to the new diet? What are your current workouts like? Do you cool down and eat something after a workout?

If you want to eat more or even a lot more, you might want to just do a much higher intensity workout. If you have access to a rowing machine, your fat can melt away in a week or two if you add it to your normal routine, but erging can be a grueling ordeal.

 

[AresIncarnate]

1400-1700Cal/day isnt that bad, especially since you're taking a multivitamin and glutamate. Except, how much B-vitamins and niacin does the multivitamin have? You might want to supplement it with more.

I've heard a bit about niacin, but I don't know much about it. What does it help with?

How long have you been at this level of caloric intake? When you dropped the calories, did you do it gradually, or did you just cut out the calories abruptly? You might want to stagger your caloric intake each week, ie plus or minus up to 200 Calories each week hovering around 1500 Calories.

I did it pretty gradually. I'm about 6'3" tall, do you really think 1500 is enough?

As for being tired, you might just need more rest than you're getting. Can it be that you're just still adjusting to the new diet? What are your current workouts like? Do you cool down and eat something after a workout?

The energy's not much of a problem anymore. I cut out the cheat days, and now I feel pretty good all of the time. I think the random high carb days were really messing my body up.

As for eating, I just kinda cook something and the randomly munch on it all day long. I eat at least every hour while I'm awake. After I workout, I usually drink a pretty healthy amount of milk and protein mix.

If you want to eat more or even a lot more, you might want to just do a much higher intensity workout. If you have access to a rowing machine, your fat can melt away in a week or two if you add it to your normal routine, but erging can be a grueling ordeal.

Won't that increase muscle catabolism? I still try to do some strength training, but I've been avoiding cardio. I only do a little bit of it anymore because I like it, other than that, I try to hold off.

So right now, I weigh about 165 lbs and I'm 6'3" I still have a bit of fat to lose. Maybe it's just not what I'm used to, but that weight seems awfully low. Granted, I'd probably gain 3-5lbs of water weight if I upped my carb intake. (No matter how much I drink, this diet dehydrates me somewhat - I piss clear though) I don't really look like I've lost much muscle, and I'm just as strong. I dunno.

I really think I'm just going to accept that I'm going to lose muscle, drop my body fat as low as I want it, and then gain the muscle back. I've tried losing fat and keeping muscle before, and I haven't had much luck. Besides, I used to be fat, and I swear it's that last little remnant of it that's causing the problem. I figured lose it, be done with it, and start over. Good logic? Bad logic?

 

[versatastic]

I've heard a bit about niacin, but I don't know much about it. What does it help with?


I did it pretty gradually. I'm about 6'3" tall, do you really think 1500 is enough?



The energy's not much of a problem anymore. I cut out the cheat days, and now I feel pretty good all of the time. I think the random high carb days were really messing my body up.

As for eating, I just kinda cook something and the randomly munch on it all day long. I eat at least every hour while I'm awake. After I workout, I usually drink a pretty healthy amount of milk and protein mix.


Won't that increase muscle catabolism? I still try to do some strength training, but I've been avoiding cardio. I only do a little bit of it anymore because I like it, other than that, I try to hold off.

So right now, I weigh about 165 lbs and I'm 6'3" I still have a bit of fat to lose. Maybe it's just not what I'm used to, but that weight seems awfully low. Granted, I'd probably gain 3-5lbs of water weight if I upped my carb intake. (No matter how much I drink, this diet dehydrates me somewhat - I piss clear though) I don't really look like I've lost much muscle, and I'm just as strong. I dunno.

I really think I'm just going to accept that I'm going to lose muscle, drop my body fat as low as I want it, and then gain the muscle back. I've tried losing fat and keeping muscle before, and I haven't had much luck. Besides, I used to be fat, and I swear it's that last little remnant of it that's causing the problem. I figured lose it, be done with it, and start over. Good logic? Bad logic?

Niacin is most abundant in meat and other protein-rich food sources. It's good for your overall health and recovery after workouts, as well as being essential for metabolism and the immune system.


1500Calories is a good starting point for a calorie-restricted diet generally speaking. Of course, it will be different for each individual. I get by with ~1200 Calories/day and not too much physical activity other than walking around maybe a couple miles in all each day. I don't really get hungry or tired and I'm holding my weight at about 160-165lbs. I'm 6'2".

If I get bored or have some free time, then I might groove on the erg, and that makes me hungry enough to eat maybe one more big meal or a few more small snacks during the day. I do pretty intense erg pieces, so it's not exactly your normal cardio routine. It's more like running hurdles or hills and keeps my muscles pretty plump and toned up without being inflated like they would from weight training.

Do you pee clear urine all the time? Is it never normal yellow, slightly green or off a little, or even brown once during the day or week? If it's always clear, you're slightly dehydrated, and you're taking a multivitamin, that tells me you're not getting enough essential nutrients and salts. A multivitamin should make you have at least one piss that's slightly off-color because it should have more than enough vitamins and minerals than your body is able to absorb at once, so the excess is released in your urine. If your uring is always clear, your body needs more than what's in that supplement.

 

[AresIncarnate]

I wanted to start by saying: damn...you're smart! lol

1500Calories is a good starting point for a calorie-restricted diet generally speaking. Of course, it will be different for each individual. I get by with ~1200 Calories/day and not too much physical activity other than walking around maybe a couple miles in all each day. I don't really get hungry or tired and I'm holding my weight at about 160-165lbs. I'm 6'2".

So I guess I'm in the right range at least. That makes me feel a bit better.

If I get bored or have some free time, then I might groove on the erg

Stupid question. What's an erg?

It's more like running hurdles or hills and keeps my muscles pretty plump and toned up without being inflated like they would from weight training.

Yeah, that's why I've been trying to do more calisthenics than weight training. Weight training always seems artificial. You get real strength you can use in sports, etc with calisthenics. It takes a lot more willpower though because you have to do 3-4 sets of 60-100 reps to feel a burn. I do kinda like the look of people who lift weights, but it's not what I want for myself.

Do you have a calisthenics routine? I try to do:
Pushups
Wall Pushups
Bridge
Bicycle ab exercise
V sit
Jump Squats
Tricep dips

I'm sure I'm probably missing some other good ones though. I've just watched to see what other people do at the gym over the years, and I just picked out the most popular ones. I want to start doing it three times per week, but honestly, I'm not sure I have the willpower for that.

Do you pee clear urine all the time?

Well, it's always a bit yellow as soon as I wake up supplement or not, and since I take the multi in the morning, I'm not sure if it's just dehydration from sleep or not. I drink a LOT of water though - on the order of 1-2 gallons a day. Now, if I drink an energy drink, it turns neon green.


Oh yeah, and my multivitamin has 20 mg niacin

 

[riddick22]

i work as a trainer and i dont even get in in detail with my clients but to each their own do you take any other supplements? how is your protein and carb intake? if you need some help or advice email me im not on here much [EDIT] thx..

 

[versatastic]

I wanted to start by saying: damn...you're smart! lol


So I guess I'm in the right range at least. That makes me feel a bit better.


Stupid question. What's an erg?


Yeah, that's why I've been trying to do more calisthenics than weight training. Weight training always seems artificial. You get real strength you can use in sports, etc with calisthenics. It takes a lot more willpower though because you have to do 3-4 sets of 60-100 reps to feel a burn. I do kinda like the look of people who lift weights, but it's not what I want for myself.

Do you have a calisthenics routine? I try to do:
Pushups
Wall Pushups
Bridge
Bicycle ab exercise
V sit
Jump Squats
Tricep dips

I'm sure I'm probably missing some other good ones though. I've just watched to see what other people do at the gym over the years, and I just picked out the most popular ones. I want to start doing it three times per week, but honestly, I'm not sure I have the willpower for that.



Well, it's always a bit yellow as soon as I wake up supplement or not, and since I take the multi in the morning, I'm not sure if it's just dehydration from sleep or not. I drink a LOT of water though - on the order of 1-2 gallons a day. Now, if I drink an energy drink, it turns neon green.


Oh yeah, and my multivitamin has 20 mg niacin

An erg is a rowing machine. Peope who actually row in a crew boat/scull will make the distinction because the boat and the machine are very different experiences.

You might want to decrease your water intake. Although your body has obviously compensated for it, you could still stand to drink less unless you sweat excessively. Do you make an effort to drink that much water, or do you feel thirsty all the time? Or do you drink that much water because you're in a frat and you need to hydrate before and after all the drinking you do with your buddies? Either way, make sure you keep taking your vitamins and salt with all that water.

20mg niacin is the upper limit of the dose recommended recommended by the fed, but 50mg won't hurt. You probably don't need anything more than the 20mg since you seem to be doing fine and taking more may or may not have any effects, good or bad.

 

[AresIncarnate]

I drink that much water mostly because I have dry mouth.

 

[versatastic]

How long can you go without drinking water during a day that you don't do any workouts/excercise?

 

[versatastic]

He drinks 2-4 times the normal daily intake of water, which may do more harm than good and may be indicative of a deeper underlying problem not associated with aesthetic subcutaneous fat.

 

[versatastic]

Yes, I wouldn't have thought twice about it myself, but he said that he drank so much water because he had dry mouth. It may be nothing; it may mean a lot of things.

 

[AresIncarnate]

You're right; the water consumption isn't solely from the diet. Part of it, and the dry mouth, is caused by medications. Still, the extremely high fat content ups the water consumption even more.

I really need to get a digital camera. I'm jealous of all of you who can post pictures of yourself.