File :-(, x, )
Anonymous
Dear /fit/,
I just got out of the shower and realized that I wanted to lose some weight. I go to the gym fairly regularly, and it has helped me lose a lot of weight so far but it just doesn't seem to cut it anymore. I go three times a week and burn 500 to 700 kCal every time I go, but I seem to be fixed at my current weight (86 kilos). This didn't bother me at first, but I looked at myself and thought "I wouldn't mind dropping down to 80 or 75 kg". Do any of you have some tips? Picture related, it's me.
>> Anonymous
eat less
>> Anonymous
You have to be burning more than you take in (not just by working out, living burns calories). You also have to be eating healthy foods, 4-6 times a day to keep your metabolism high. So use www.thedailyplate.com or some other tracking site to see how much you're eating, and start eating healthier, keep doing the gym, especially cardio.
>> Anonymous
Right, my eating habits are probably pretty important - I eat quite a bit, mostly healthy, when I feel like a snack I usually take fruit, sometimes I'll go out and buy some candy, chocolate or whatever. I go out once a week and drink a bit there, but I don't think that justifies me not losing weight. Does it?
>> Anonymous
>>285184
Depends on exactly how much. Don't eat any chocolate/junk and find something healthy to replace it with and in 2 or so weeks you won't even want it.

Google calorie calculator and put in all of your info. Don't lie about how active you are. Then take around 500 calories off that a day. You need to be eating that many calories a day, of healthy food.
>> Anonymous
80% of it is diet
15% working out
5% supplementation

Anybody can go to the gym and work out. It takes discipline to diet hard. Clean up what you eat, watch the amount of carbs you eat.

eat about 6+ times a day small amounts.

if you cant cut carbs, try only eating carbs in the earlier parts of the day and taper them off as the day goes on.
>> Anonymous
>>285206
I reckon I don't really need to look more muscular, not that I am really muscular but I'm not aiming to have a muscular build, so I guess I should never take any.
>> Anonymous
>>285200
Nah, not for just losing weight.
>> Anonymous
>>285208
I'll see where dieting gets me before asking again. Thanks!
>>285211
I actually do drink tea sometimes, I'm fairly certain it isn't bad for your health. Not going to take fat burners or protein though, at least not yet.
>> Anonymous
>>285211
not new age fag at all. Honestly i used to take green tea because it is an antioxidant and makes you more vascular. But it is also known to help burn some fat
>> Anonymous
>>285211
If you read through my whole post, I stated that the supplements are only necessary if he has dieted hard and is no longer making any progress.

Also, i supplement whey whether im bulking or cutting. why would you ever stop taking whey? it will help you hold onto lean muscle
>> Anonymous
You do not burn 500-700kCal in gym.
It's roughly 200-300/hour for you.
Slightly more with cardio.
>> Anonymous
>>285243
I do about an hour of cardio - 22 minutes of running, 40 minutes of biking and seven minutes of stepping or whatever it's called. I don't go there to build muscle mass, I only go to lose muscle.
>> Anonymous
>>285256
>>weight, not muscle.
>> Anonymous
You might want to cut the cardio/day down a bit. Roughly 45 mins a day is best for fat loss, beyond that you do actually lose muscle.

You should try doing only the 45 biking or running session per day but attempt to do it more often. Start going every other day and increase it from there as you see fit until you can do cardio every day.
>> Anonymous
>>285264
I think I could already do cardio every day, it's just that I wasn't sure to what extent it would be healthy.
>> Anonymous
The most important things is watching what you eat. Start recording what you eat (using FitDay) or similar. Calculate how much calories your body burns (I'd estimate your workout at 300 kCal max, depending on intensity).
Then adjust what you eat daily to -500 kCal to what you burn and eat it in 6 small meals spread through the day.