View Full Version : Tracking my fat....Week 1

11-02-2007, 05:49 AM
5'6 183lbs. Going for muscle mass/burning fat. Will update progress.


I totally cut all the junk out, my diet consist of protien, protein, water and protein.
I'm doing 2 a days at the gym, 4 days a week. Each session is an hour.

Oh and my tats are not done yet...

11-02-2007, 07:18 AM
Just eating protein is not going to do the job for you, man. You HAVE to eat carbs and healthy fats. Most people follow the ratio of .5 g of fat/ lean body mass, and 1-1.8 g of protein/ lbm, and fill in the rest with carbs, other fats/ proteins to reach your caloric goal.

It's also not very likely that you will gain muscle and lose fat at the same time. To gain muscle you have to eat a calorie surplus, and to lose fat you need to eat a calorie deficit. You need to decide which you would rather do. Track you calories for a week and see if you gain/ lose/ maintain weight. If you maintain, then that is your maintenance. If you decide you wanna cut, you can do what I did and that was gradually subtract 200-250 cals a week, until you find the number of cutting calories in which you need. Do the same thing if you decide you wanna bulk and put on muscle, and then cut.

Print out this list of foods you should be eating.

As for your workout, if you are going to cut, you NEED to do cardio. I recommend HIIT, and that you read Built's, aka the Goddess of the Forum, articles on cardio:


If this is the first time you've begun to work out, I recommend you use a split like WannaBeBig1 or WBB1.1, as many people have found great results. WBB1.1 is a 4 day split so you might like that one better. It forces you to exercise each muscle group twice per week, and it is a great program. That's what I am doing now while I bulk cleanly.


Remember though, you must decide what you want to do, bulk or cut. You must get all of your essential fats and carbs, along with your protein.
Oh... and great tats lol.

Good luck,

Jorge Sanchez
11-02-2007, 02:23 PM
If you want to drop the fat quickly and you are interested in doing a strictly protein diet, look into Protein Sparing Modified Fast (PSMF). From the little information you provided I can only imagine that your diet is very unstructured, and it can be very unhealthy if you aren't careful. PSMF might very well be the way to go for you.

Good luck.

Jorge Sanchez
11-02-2007, 02:25 PM
That said, if you clean up your diet and lift heavy there's a good chance you could drop some fat and gain some muscle. It might be better to get a few months training and solid diet under your belt before you try something as extreme as PSMF (or whatever you have planned).

11-03-2007, 05:31 PM
Thanks for the info...im pretty new to correct dieting. Doing alot of research. I totally cut out all the junk food. from feedback and research i getting that i may be going alittle too extreme with the protien diet. Looking too change it up.

11-05-2007, 06:53 PM
Are you tracking your diet at all? You might want to look at something like www.fitday.com - just use the free online programme, track your food for a bit, see how your calories, protein fat and carb grams look.