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Lye Form wrote:

Agent 47 wrote:so, i wanna loose a little weight, been running/walking and doing home exercises (cant afford a gym membership atm). What i wanna know is... if you eat too little can it have the opposite affect and actually stop you loosing weight, like your bodys trying to hold on to fat stores cus it thinks its not gettin enough food?

that macro shit confuses me so much, i can never work out how much to eat or what to eat. I weigh like 95kg, 6"2 and im 21

my pt mate reckons i need to still be eating quite alot even tho im trying to loose wight because of my size

but 2000 calories seems alot when 'dieting'

afjbasfibsld

Best way to diet imo tbh imo is avoid high carb food, you can get carbs from vegetables like legumes. Don't worry much about fat (most bad fatty food is filled with carbs). in fact you need a decent amount of fat to help you lose weight (nuts are good) it also keeps hunger down.

Also take it easy one day a week (or even over the weekend). or you will start to go in famine mode and actually put on any weight after you stop dieting.

Also try and not just 'go on a diet', turn it into your new long term diet as much as possible (or at least cut the really bad shit out and include more veg)

Eat as much as you want, just pick the right meals.

exercise for losing fat try and do weights (or even body weight exercises) heavy and compound lifts, basically the heavier the weight and the more you move is = more energy used, so use big muscle groups.

I'm down 3 1/2 stone since jan

Genevieve wrote:Food doesn't matter, it's the macros that do (protein/carbs/fat) and how much of them you eat. What type of food you eat and how much of it depends more on what portion sizes you enjoy, subjectively and how full you'd like them to make you. If you still wanna eat a lot, you'd wanna stay away from calorie dense foods.

Losing weight (vs gaining weight) is a matter of overal CALORIES. A caloric deficit creates a situation where your body burns mass. This deficit can be created by either eating less, or excerting more energy (exercising, or any activity for that matter). This mass can be mostly fat or muscle depending on how you approach it. If you want to KEEP muscle, you should just lift heavy the way you are and eat a lot of protein. Lifting heavy signals yoru body that it needs those muscles and eating lots of protein will help spare your muscles from being burned up.

Essentially, to lose weight, you should do EVERYTHING you're doing now, except eat less calories. Except, you should still eat enough fat to stay healthy (0.40/0.45 grams per lb of bodyweight) and enough protein to keep your body from burning muscle from workout (a little more than 1 gram per lb of bodyweight). So you'll wanna decrease your carb intake, any carb, until you're in a caloric deficit.

Read this carefully and calculate how many calories you need. Using the numbers I gave you for fat and protein, you need to eat around 76 grams of fat and 190 grams of protein each day. The rest should be filled up with carbs. You should be losing no more than 1 lb and no less than half an lb per week. If it's more or less than either, adjust your calories! And weigh your progress once per week on an empty stomach (and an empty colon :p) at the same time to gauge how you're doing.

There's no specific fattening or trimming foods. Protein does help raise your metabolism slightly, as do fibers, but generally it's more about what macronutrient you eat (protein/carb/fat).

ehbrums1 wrote:The gym at my uni is pretty small if you aren't on one of the teams so ive pretty much just been riding the stationary bike to lose weight. i usually average around 10-11 miles in 30 minutes, but my question is should i be doing distance riding like ive been doing or switch to sprints. A buddy of mine told me sprints are better for losing weight but he's a bit of a meathead so i thought id ask all you knowledgable

ehbrums1 wrote:The gym at my uni is pretty small if you aren't on one of the teams so ive pretty much just been riding the stationary bike to lose weight. i usually average around 10-11 miles in 30 minutes, but my question is should i be doing distance riding like ive been doing or switch to sprints. A buddy of mine told me sprints are better for losing weight but he's a bit of a meathead so i thought id ask all you knowledgable

ascent wrote:just realised i have fucked my knee from cycling and can't squat without feeling my knee is going to break somehow (not even just a body squat)
what can i do

Laszlo wrote:lol maybe a tiny bit of body dysmorphia creeping in there then..
By what % would you recommend dropping my weights then, so I don't fuck myself like you did?

Genevieve wrote:Yo good luck everyone.

What's everyone's starting weight? Might keep each other motivated. Planning to gain 1 lbs per weeks. At 137.6 right now NOTHING! Hope to get to 150 by november 11.

I'ma update weekly.

m8son wrote:

ehbrums1 wrote:The gym at my uni is pretty small if you aren't on one of the teams so ive pretty much just been riding the stationary bike to lose weight. i usually average around 10-11 miles in 30 minutes, but my question is should i be doing distance riding like ive been doing or switch to sprints. A buddy of mine told me sprints are better for losing weight but he's a bit of a meathead so i thought id ask all you knowledgable

why don't u ride a real bike? be good to get some fresh air and u dont have to stare at sweaty gym bros while ur cycling