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  1. #1
    RX MEMBER Frank094's Avatar
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    Default Fat loss advice!

    Hey guys,
    I'm writing this topic because I wanna ask you some advices about how to loss fat better!

    My situation: I'm 18 years old and about 3 months ago I was around 216 lb. and I had a lot of belly fat and chest fat. I decided to lose as much weight as I could have done.
    I didn't eat for few days ( really stupid, now I know that ) and I lost about 9 lb.
    After that I went to a nutritionist and she gave me a diet; I started to do a lot of gym to burn fat and to get bigger muscles. Now I'm about 181 lb. and my goal is 163 lb.
    The problem is that I still have belly fat ( less than before ) and chest fat ( less ).

    Gym workout: I go at gym 3 times/week for muscles and I work with each muscle group 1 time/week except for abs ( 3 times/week ).
    I can see that my muscles are bigger than how they were before to start gym, and I'm pretty satisfies of them.
    Instead, I do a run each day ( except for Sunday ) or some aerobic work and I'm improving my skills ( now I can run more than before, with less difficulty ).

    Diet: the nutritionist gave me that diet and I'm following it entirely.

    Morning - 150g yogurt with 8 teaspoons of dried fruit.
    Lunch - about 140g of pasta with something ( fish, meat, etc.. ), salad and a fruit.
    Afternoon - a fresh fruit or a ice cream ( but I've never eat the last one ).
    Dinner - 3 times/week 170g meat, 3 times/week 250g fish, etc.. after vegetables and a fruit.

    Integrators: I take when I go to gym 8g bbca, 30g proteins, 2-3g creatine, 2 tablets of acetil-l-carnitina+.
    When I go to run ( except gym days ) I take 2 tablets of acetil-l-carnitina+, 20g of proteins and 4g bbca after.
    In the all-day life I take vitamins in the morning, omega3 before lunch and dinner and tribulus terrestris before to sleep.

    In the last two months with this life-style I've lost 16kg and a lot of belly fat.
    My questions are these: there's something I can do to lose more belly/chest fat? There's something wrong in what I do? Do you have some advices for me? How much time I need to burn all fat ( you know, to get 8-12% of fat mass in my body ) ?

    Thanks a lot for reading this guys! I think I said everything, I hope I'll get good advices!

  2. #2
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    belly fat will be the last to go man and you CAN NOT target it... I have the same issue even when I get lean everywhere else... my suggestion is up you weight training to 5 times a week and incorporate some HIIT cardio, sprints on a track well work well. For your diet cut out the dried fruit and def NO ICE cream... Try and keep clean carbs around your workouts the rest of your meals should be protein and healthy fats... really try and stay away from sugar period....

  3. #3
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    also cut the yogurt out dairy is pretty much a garbage protein... IMO

  4. #4
    RX MEMBER Frank094's Avatar
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    Thanks for that reply!
    Yeah, I've read about HIIT and I'll try to do it few times / week.
    I know that I can't target belly fat but I give all myself in what I wanna do, and I hope that in few months I'll get a decent body .

    Thanks again for all other advices man!

  5. #5
    CHRIS ACETO'S OFFICIAL CHEERLEADER! GDavis's Avatar
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    Read through all the threads and get an idea of what other people are doing. Congratulations on your success.

  6. #6
    RX MEMBER Frank094's Avatar
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    Yes, I'll do that for sure!
    Thanks! I'm really happy of what I'm doing and about the results I've gotten.

  7. #7
    OLYMPIAN data4's Avatar
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    To really dial this in, you need to have a set or macro nutrients to follow each day that way when it is time to make a change you know what you are basing it off and. This allows for less variances in calories which makes changes easier and more precise.
    Strength and Nutrition Coach --- INOV8 Elite Performance


  8. #8
    FREAK grob222's Avatar
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    Most "nutritionists" will put you on far more carbs and far less protein than you actually need especially if you store fat easily. I know for a fact that if i went to a normal nutritionist and followed them to a t i would lose muscle and gain or at best maintain fat for sure. I told a nutritionist a few years ago i was eating 200g of protein a day and she nearly slapped me and said that was dangerous blah blah. Ironically i lied just to avoid more scrutiny, i was eating 250 at the time. Anyone who really knows their stuff and has had the misfortune of sitting through most college nutrition courses will tell you to be weary of "nutritionists". Not all, but the overwhelming majority.

  9. #9
    RX MEMBER Rawstrength's Avatar
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    What does your total daily macro inake come to?

  10. #10
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    I think the first thing you need to do is calculate your daily macros for your nutrition and diet program. What type of diet did the doc put you on? I think you need a great deal of protein to supplement your workout program and less carbs. Do you have any food restrictions?

  11. #11
    OLYMPIAN Todd Lincoln's Avatar
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    Since you're 18 and pretty new to working out and eating healthy I wouldn't over think things and get to analytical with a functional diet. You should be able to reach your goal in a reasonable amount of time just making good food choices, training hard, and staying the course. Take a look at the article below. For most people just wanting to be in good shape and not prep for a show this works good.

    http://www.t-nation.com/free_online_...ional_programs
    Last edited by Todd Lincoln; 07-16-2013 at 07:25 AM.

  12. #12
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    I agree at 18 you should not being weighing your food and being crazy about your diet..... try to get 5 solid meals in cut the sugar and flour.... your too young to be crazy... go out have a good time with friends dont let this hobby consume you at a young age man....

  13. #13
    RX MEMBER Frank094's Avatar
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    Hey guys, thanks for all these replies! Anyway.. I take about

    Proteins: min. 100g-120g / day

    The max depends on what I eat but I don't think I go over 150-160g.
    My nutritionist told me that if I keep on taking my 30g-40g of proteins with integrator, I'll get problems. I don't think she does understand how much I train everyday :/.

    Fat: 85g / day

    Of course, 85g just with food.. I didn't add integrators values.

    Carbo: about 230g / day

    I don't know if it is too much or not. You know, I've read that about 180g are necessary for the nervous system work.
    Tell me.. What should I do about that, guys?

    I know that often nutritionist are not so good.. I mean.. Mine did a really good work with my cousin but in about 1 year but I can't understand why she's so against integrators of any kind.
    Now I'm about 178.6 lbs and I did really approximative measurement.. It looks like now I'm around 18-19% fat mass but I'll know that for sure the next Saturday.

    My first goal is to be about 156.5 lbs and about 10-11% fat mass.
    At the same time, as I told before, I'm trying to make my muscles bigger.
    I think that in 3-4 months I can do something like this !
    I'm not too obsessed with these things.. I mean, I go out with friends and I have fun but I can easily refuse bad food, bad drink, etc.. I mean.. I live way better now I'm already enjoying my life!
    The truth is that I started this for a girl, now I like the new life style so much and I wanna keep on and reach my goal

    Thanks again for all that replies. I hope that macronutrients values I put here are enough to get a reply. See ya, guys!

  14. #14
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    Quote Originally Posted by Minnphat View Post
    also cut the yogurt out dairy is pretty much a garbage protein... IMO
    No offence, but this is a dumb statement. Whilst I agree commercial brands of dairy (the ones with crazy flavours added) are garbage, full-fat greek, cream and butter should be a part of every bodybuilders repetoir. Lots of research on people using dairy shows better preservation of LBM and more fat loss during hypocaloric conditions.

  15. #15
    RX MEMBER Sam Poe's Avatar
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    Quote Originally Posted by mikes View Post
    no offence, but this is a dumb statement. Whilst i agree commercial brands of dairy (the ones with crazy flavours added) are garbage, full-fat greek, cream and butter should be a part of every bodybuilders repetoir. Lots of research on people using dairy shows better preservation of lbm and more fat loss during hypocaloric conditions.
    bingo

  16. #16
    RX MEMBER Frank094's Avatar
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    So my nutritionist was right about that and guys what do you think about macronutrients values?

  17. #17
    RX MEMBER Rawstrength's Avatar
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    40/40/20 is the standard for many

  18. #18
    RX MEMBER Frank094's Avatar
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    Perfect!
    Tomorrow I've the second check ( nutritionist ).. I'll tell you guys if there will be some news about my diet!

  19. #19
    OLYMPIAN Granite-Dawg's Avatar
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    my advice would be to read as much as you can. Don't take advice from guys at the gym and take most advice on here with a grain of salt. Don't just go on blind faith and believe people most will bull shit you. You need to understand what nutrients do in for your body and which ones work best for you. Everyone is not the same, so eating plans work better than others for you.

  20. #20
    RX MEMBER Frank094's Avatar
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    To read? That sounds cool, but do you have any book to suggest at least to start?

  21. #21
    OLYMPIAN Granite-Dawg's Avatar
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    Read books by Chris Aceto, Dan Duchaine, Mauro Dipasqualle, and just learn as much as you can about how different nutrients effect our bodies. There will be a lot of trial and error with experimenting with what foods work well for you.

  22. #22
    RX MEMBER Rawstrength's Avatar
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    Great book suggestions

  23. #23
    RX MEMBER Frank094's Avatar
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    Quote Originally Posted by Granite-Dawg View Post
    Read books by Chris Aceto, Dan Duchaine, Mauro Dipasqualle, and just learn as much as you can about how different nutrients effect our bodies. There will be a lot of trial and error with experimenting with what foods work well for you.
    I bought the book "How to lose weight", Chris Aceto and I'll get it in 2/3 days.
    Thanks for the suggestion!

    This week I interrupted the diet because I was in holidays with friends and we ate pretty much not so good.. I think I got back max. 1kg, nothing more so I'm pretty satisfied!
    Tomorrow I'll go home and I'll start again to train as hell. I start as well a boxing session ( max 4/week ) as aerobic work and to gain few skills.

    I started to take cla+ (3.4g/day) and N2flame (2/day) and I'm really satisfied because they seem to work on my fat mass.

  24. #24
    BEARER OF TRUTH "Rodz"'s Avatar
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    Quote Originally Posted by jaswan View Post
    In my opinion!
    First consider you diet plan,contain healthy food and avoid from fatty things.You need to calculate your daily nutrition and diet program.Exercise is most important to lose your extra fat.Some exercise are given below to lose your fat!!!
    Pull over
    Push ups
    Curling
    Swimming
    and Dips!!!

    I was just watching Curling the other day marveling at the shredded physiques on these Greek Adonis like athletes.
    Confucius say...
    A ripped guy who eats a pizza, then does an hour of cardio is still ripped.
    A fat guy who eats a pizza, then does an hour of cardio is still fat.

  25. #25
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    if you want to lose your weight then you have to put your self into a perfect diet and do some yoga and exercise like cycling walking ...
    =================
    URL=[http://www.ezdia.com/epad/water-filt...-system/6864/]

  26. #26
    RX MEMBER Frank094's Avatar
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    Hey guys!

    I'm really happy right now cuz I didn't get mass during that week with friends. I ate much carbs and alcool, but nothing really bad.

    Now I'm about 175 lbs, my goal is to lose about 7-8 lbs in the next 3 weeks, before the next check with nutritionist.
    In my last check I was 180 lbs with 20% fat mass, now I think it's dropped a little bit and when I reach 168 lbs she said I should be about 14-15%.
    I really want to drop it about 10-12% but I know that will take more than just 3 weeks . Indeed I get about 5 lbs of lean mass since I start training, pretty cool I think.

    I read the book "How to lose weight" by Chris Aceto and I tried to change my macro values in:

    Proteins: 176g / daily - about 44%
    Carbs: 164g / daily - about 41%
    Fat: 30g / daily - about 15%
    Total cal: about 1600

    I feel really good with these values but I want to try carbs cycle. That's my idea:

    Monday to Friday
    Proteins: I think I won't change them.
    Carbs: 40% less, about 100g / daily
    Fat: a little bit more, about 35g / daily
    Total cal: about 1420, 15% less than before

    Saturday and Sunday
    Proteins: something like 8% less
    Carbs: 15% more, about 190g / daily
    Fat: about 30-35g / daily
    Total cal: about 1700-1750 just about 10% more

    I'll go on with HIIT training, with morning runs, etc.. I'll tell you guys if this carbs cycle will work on me but I'll start it next week cuz now I'm far from home and its really hard to keep it going on!

    Anyway what do you think about this idea? Some advice?

  27. #27
    RX MEMBER Timbo89's Avatar
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    Don't over complicate it. Do what feels right to your body and you'll be fine. Slow and steady wwins the race - don't try to crash diet and lose a bunch of muscle in the process, thus hindering your ability to burn more calories. If what you're already doing is working, stick with it.

    There is no "best" diet plan. Everyone is different. The best diet plan is the one that works for you. And even above that, the one you can stick to. I know lots of people who could be on a better diet plan for them physically, but mentally they just can't do it. Make this a lifestyle and find balance. If you can't stick to a routine for more than 3-4 days without feeling the need to cheat, then your plan is not optimal for you, mentally at least.


    Be honest with yourself. Ask yourself questions like "Could I follow this every day?" "Are my goals in line with this plan?" "do I need that much carbs/protein?". In the end if you have a bit of knowledge on nutrition and you're really honest with yourself, you'll find success.

  28. #28
    RX MEMBER Frank094's Avatar
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    I totally agree with you!
    The diet plan the nutritionist gave me worked pretty well since I lost a lot of lbs and I gained an healthy lifestyle.
    But on the other hand that plan is not really precise: macro values changes every day, proteins are pretty low, the body doesn't really understand what is going on. I train hard and I'm trying to drop fat mass to 10% and to gain lean mass: this plan won't work in that sense.

    Now I started to fix macro as I said in the last post and I'll keep on with them. After, if that plan won't work good, I'll try carbs cycle!

    You are so right when you talk about mental strength. I can say that I don't really care about how hard the diet will be: I want to reach a goal, I can do it.
    I don't know, I've never considered the cheat day ( my nutritionist gave me one with pizza for dinner ) since I started the diet, because I don't think it's necessary.

    So guys, I'll tell you if this new plan is working for me!

  29. #29
    RX MEMBER Frank094's Avatar
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    Hey guys, big news.

    I'm actually running N2Flame 4 caps/daily, no sides so far. In few days I'll get N2Burn to run them together.. Anyway now I'm about 172 lbs, no loss in lean mass, I'm really happy about that.

    My low carbo/high carbo cycle looks to work pretty good, and I feel much better than before.

  30. #30
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    Thanks david..
    He have just belly and chest fat but I am suffering from full body fat and he is just 16 years old but have much over weight as compare to me because I am 22 and just 205 and I want to loss this instantly..
    Thanks for sharing the great information..

  31. #31
    RX MEMBER Timbo89's Avatar
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    Quote Originally Posted by david07 View Post
    High protein food and lack of exercise caused fatness and weight gain.Avoid all high protein food like meats, nuts, grains, cheese, fast foods, fried and dairy products.Go for walking, running, cycling, practice push ups, bench press and chair squat. It burns fat,make strong bones and muscles, boost energy, improve heart functions and improve fitness.
    Please do not listen to this lol. High protein foods will not make you fat. This guy is a moron.

  32. #32
    RX MEMBER Timbo89's Avatar
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    Quote Originally Posted by nanobrien View Post
    Thanks david..
    He have just belly and chest fat but I am suffering from full body fat and he is just 16 years old but have much over weight as compare to me because I am 22 and just 205 and I want to loss this instantly..
    Thanks for sharing the great information..
    You can't lose weight instantly. Put in the work,

  33. #33
    RX MEMBER Frank094's Avatar
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    Anyway guys,

    I reached 152 lbs, I think I'll start a bulk in a month because I don't wanna lose more weight!

  34. #34
    OLYMPIAN Granite-Dawg's Avatar
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    try and bulk with the same foods you lost with. You will see better gains not just fat. Way to go on the lifestyle change!! You don't realize it but you are in a small percentage of people who actually do the due diligence and read and teach themselves. Keep up the good work!!

  35. #35
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    Hi Frank,
    I will advice you to lose extra body weight before adding some muscles and skip pasta and ice cream from your daily meals. Break meals in small frequent meals and avoid eating shortly before going to bed.

  36. #36
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    First of all thanks for share your story, it also motivate us and you have done all the things right, eating less or avoid junk foods and doing exercises, help a lot to lose belly fat, Running you can also add in your schedule because it help a lot to lose fat.

  37. #37
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    I have the same problem even when I get trim everywhere else... my recommendation is up you body building to 5 periods per 7 days and integrate some HIIT aerobic, strolling on a monitor well perform well.

  38. #38
    RX MEMBER Frank094's Avatar
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    In the last months I dropped my body fat to 6-7% without any cardio: nutrition, university life and 5 days in the gym weekly were more than enough.

    Now I can finally start a 4 month bulk and after 4-6 weeks of cut.
    Indeed during this diet I learned many things about my body and I know how to drop fat when I need to!

  39. #39
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    nice share bro, thanks
    Last edited by spaceex; 02-28-2014 at 01:07 AM.

  40. #40
    RX MEMBER Timbo89's Avatar
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    Good job, congrats!

  41. #41
    Driven Gerb's Avatar
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    I take a very simple approach to fatloss when dieting, if you can grow it or raise it, you can eat it. Pretty simple but effective, obviously alot more things matter but if you start there, only eating foods you can grow or raise, you are on a pretty good path and have eliminated most of the bullshit

  42. #42
    RX MEMBER BlueBaron's Avatar
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    There are so many guys out there that can get you in killer shape man;. Use your macro's like Data said above. Keep up the good work!

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