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Harrison486
06-30-2003, 02:41 PM
I WANT TO BE SKINNY! (then big!) Well, I recently began to work out at the gym. I am using WBB Routine # 1. After reading a lot on this site (thanx for all the info guys!) I have decided that right now I wanna lose all my fat before I start trying to gain muscle. I would rather be skinny right now than be overweight and try to gain muscle. I am about 5'10 and about 170. I am not obese or overly fat, but I am a little chubby, not extremely obvious, except in my gut and other areas of my body. Please help me out! How can I lose this fat?!? Any help you can give me would be extremely appreciated!!! Thanks.

archanix
06-30-2003, 03:20 PM
eat a bit below maint cals, eat clean, do some HIIT

as0l0
06-30-2003, 03:22 PM
train hard (cardio + lifting)
eat right (around 1700-1900 cals 170 grams protien 15-20 grams EFA's)
refeed every 7 days (170 grams protien 350-400 grams carbs + incidental fats)

repeat this OVER and OVER and results will come.

Ironman8
06-30-2003, 03:25 PM
Originally posted by as0l0
eat right (around 1700-1900 cals 170 grams protien 15-20 grams EFA's)

Whoa, I think those calories are a bit low. I would experement first. Like starting at a certain amount of calories, and decreasing until you are losing a pound per week.

Harrison486
06-30-2003, 03:30 PM
How do you guys measure you calories so well? I mean isnt it hard? Like if you go out for lunch or something?

Ironman8
06-30-2003, 03:39 PM
fitday.com would be a good place to keep track of your calories. Just insert what you ate, and it'll give you the nutritional facts for it.

Harrison486
06-30-2003, 03:46 PM
Yeah but I mean, thats all after the fact. How do you know when you are ordering and stuff?

bradley
06-30-2003, 04:27 PM
Originally posted by as0l0
eat right (around 1700-1900 cals 170 grams protien 15-20 grams EFA's)


I am curious as to how you came up with these numbers?


refeed every 7 days (170 grams protien 350-400 grams carbs + incidental fats)

While this might be true it would depend on his bf%. If he is 15% or above then refeeding probably would not offer many metabolic benefits.

bradley
06-30-2003, 04:32 PM
Originally posted by Harrison486
Yeah but I mean, thats all after the fact. How do you know when you are ordering and stuff?

Well sometimes you just have to estimate when you are eating at a restaurant. When preparing meals at home you could just weigh your food using a cheap food scale of some sort, although you can generally get a good idea of the amount of calories you are eating by using the nutrition label. After a while it will be easy to estimate the sizes of your portions.


I WANT TO BE SKINNY! (then big!) Well, I recently began to work out at the gym. I am using WBB Routine # 1. After reading a lot on this site (thanx for all the info guys!) I have decided that right now I wanna lose all my fat before I start trying to gain muscle. I would rather be skinny right now than be overweight and try to gain muscle. I am about 5'10 and about 170. I am not obese or overly fat, but I am a little chubby, not extremely obvious, except in my gut and other areas of my body. Please help me out! How can I lose this fat?!? Any help you can give me would be extremely appreciated!!! Thanks.

http://www.wannabebigforums.com/showthread.php?s=&threadid=33564&highlight=guidelines

as0l0
06-30-2003, 08:23 PM
dude is 170 pounds

1700-1900 cals is in the 10-11 times bodyweight range

170 grams of protien, 1 gram / pound

bradley
07-01-2003, 02:54 AM
Originally posted by as0l0
dude is 170 pounds

1700-1900 cals is in the 10-11 times bodyweight range

170 grams of protien, 1 gram / pound

The bodyweight formulas should only be used as a rough estimate at best IMO. They do not take into account things such as activity level, bf%, metabolism, etc. Obviously a person that is 200lbs. at 10% bf will need more calories per day than a 200lb. person at 18%.

Adjusting calories up or down in small increments until you are losing/gaining the desired amount of weight each week would be a better approach IMO.

as0l0
07-01-2003, 04:41 AM
sure but this guy is 5' 10 and 77kg's

I think the guide is fine in this case.

I do take your point and agree with it though

pruneman
07-01-2003, 05:52 AM
I personally don't believe in using formulas. Formulas do not account for lifestyle or metabolism very well. My recommendation would be to experiment with your diet. Lower the calorie intake until you are loosing approximately 0.5-1lb per week. Do not completely judge your progress by the scale either. When beginning an exercise routine it is not uncommon to loose fat and gain muscle at the same time. If you seem to be loosing fat but the scale doesn't report a change, you may simply be gaining muscle. The mirror is very useful in measuring your progress.
Eating clean may also help you loose weight. Foods that are high in fiber are often relatively low-calorie and tend to fill you up so you will eat less. Examples of high fiber foods are veggies, oatmeal, fruit (fruit is high in sugar though), and beans.
You also want to make sure you are eating enough protein to promote muscle growth. 1-1.2 grams of protein per lb of body weight are all you need. No more than this is necessary. Also, don't be too weary of fat. It is good for you. Fats help you feel satiated, are important in the absorption of some vits and mins, and are important in the synthesis of some hormones.
Well, I have to go to work. Hope that's some help. Peace

Harrison486
07-01-2003, 08:48 AM
I have finally gotten myself committed to working out. The problem I always have is that I can never get myself to commit to a diet. I have heard that you should be eating about 6 meals a day as opposed to 3. If I were to make sure my 3 main meals (breakfast, lunch, dinner) were nice and clean and whatch what I ate, would eating small healthy snacks in between be helpful? Also, while Im at school, I cant really eat a meal in between the main meals. Are there any good health bars or anything you would suggest bringing to eat in between my main meals?

Y2A
07-01-2003, 09:35 AM
3 main meals and 3 snacks should work out well. A protein bar might be your best bet, but there are probably some high-schoolers in this forum that can suggest something better.

Harrison486
07-01-2003, 10:17 AM
Alright thanx. In the mean time any specific bar that you would suggest?

bradley
07-01-2003, 10:47 AM
Originally posted by Harrison486
I have finally gotten myself committed to working out. The problem I always have is that I can never get myself to commit to a diet. I have heard that you should be eating about 6 meals a day as opposed to 3. If I were to make sure my 3 main meals (breakfast, lunch, dinner) were nice and clean and whatch what I ate, would eating small healthy snacks in between be helpful? Also, while Im at school, I cant really eat a meal in between the main meals. Are there any good health bars or anything you would suggest bringing to eat in between my main meals?

Eating 3 meals per day will be fine, assuming that you eat something upon waking up and before going to bed. Otherwise eating 6 meals per day is not going to make much difference, although some find that they can control their appetite better with 6 meals as opposed to 3.

Having a couple of snacks throughout the day would be fine IMO, and some easy snacks that come to mind are sandwiches, nuts, protien bars, and shakes.


Alright thanx. In the mean time any specific bar that you would suggest?

There are numerous varieties of protein/energy bars available. Some of the more popular ones that I see mentioned are the Detour, U-Turn, and Nitro-Tech bars.

Maki Riddington
07-01-2003, 01:33 PM
Originally posted by Harrison486
I WANT TO BE SKINNY! (then big!) Well, I recently began to work out at the gym. I am using WBB Routine # 1. After reading a lot on this site (thanx for all the info guys!) I have decided that right now I wanna lose all my fat before I start trying to gain muscle. I would rather be skinny right now than be overweight and try to gain muscle. I am about 5'10 and about 170. I am not obese or overly fat, but I am a little chubby, not extremely obvious, except in my gut and other areas of my body. Please help me out! How can I lose this fat?!? Any help you can give me would be extremely appreciated!!! Thanks.


*** If you are going to be using a formula here are some numbers that you can use to start you off on your fat loss journey.

Start at 2380-2770 calories a day and subtract between 200-350 cals about 2-3 weeks after you've eaten consistantly at whatever starting number you've chosen.

From the starting number of cals you use, aim for 1.4-1.8 grams of protein (107.8-138.6). Your remainder of your cals can be split up between fats and carbs.

This is just one basicapproach you can take as I do not know what your background is. It is not set in stone and I am not saying this is the best way.

Good luck.