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      11-30-2016, 06:45 PM   #45
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Quote:
Originally Posted by Kitsune sama View Post
So right now, I'd say I have a pretty average build: 5'9", 171 lbs. with a little bit of noticeable fat on my stomach and the sides of my waist.

I love to run but where I fall short is my diet. My main goal is to lose my stomach fat and get leaner with maybe a little bit more muscle. Any help?

I apologize if I'm making this sound confusing. Thanks.
No carbs for 2 weeks. Low carb after till you get to your target weight, as in 1 normal meal once a week. After you reach your target weight introduce carbs in slowly till you find a balance that you maintain your weight.

No soda, even diet, pasta, rice, bread, potatoes.
Eat lean protein, egg whites, fish, chicken.
Eat veggies that are grean as much as you want.
No caffeine or alcohol.
No food within 3 hours of bedtime.

My typical diet was egg whites with tomatoes and maybe a sprinkle of cheese for breakfast. Vegetable soup for lunch or an atkins frozen meal. Dinner chicken and broccoli. Drink only water. My only cheat was coffee at breakfast. Snack was a half sour pickle between meals. I needed it lol. I lost 1 pound a day, 65 lbs in 2 months. Then kept it off 15 yrs now. 90% of weight is intake. 10% activity level. You need to maintain the new weight for a few years to retrain your body that this is the correct weight you should be.
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      12-01-2016, 06:39 PM   #46
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My route was different than above.

I just cut back my total calorie intake by 3500/week and lost one pound a week for 58 weeks. In general, my macros were 40% carbs, 30% fat and 30% protein. Still ate pasta, rice, cake, sweets, chocolate, etc... no cheat days necessary.

But then the OP wasn't asking how to lose 60 pounds.... When you are of a healthy weight and are looking to lean out, cutting some of the things listed in the above post are likely necessary. If i wanted to transform my body composition i'd likely have to change my macros around a bit. Something like 40% protein, 30% fat and 30% carbs. While adding heavy lifting to stimulate muscle growth.

What's also important is getting your body to a state in which it doesn't want to transfer energy to fat stores. Studies have shown that just walking 2 min every hour will cause your body to burn what you intake rather than put some of it to fat stores. Even if you're a gym rat or training for marathons, introducing a very short but brisk walk every hour of the day is supposed to help keep the excess fat from building up.

Our bodies are like paranoid hoarders when you're not pushing them to the limit. A person with a typical office job who exercises 2 or 3 times a week will have a body that wants to put everything into fat stores, for ya know, just in case.
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      12-14-2016, 08:33 PM   #47
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Protein shakes, protein bars, almonds, fruits, yogurt, and chicken will do the trick! Avoid breads, sweets, and processed foods as much as you can. That means stop bringing soda, chips, cookies, etc. into the house. It makes resisting the temptation so much easier. As far as carbs go, a little bit of brown rice is enough. Try not to eat too much 3-4 hrs before bed.

All this worked for me in losing weight during my cut. I did lose more muscle than I had hoped and can't figure out why because I was lifting daily and getting enough protein. I was probably doing too much Cardio.
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      01-30-2017, 06:28 AM   #48
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Myfitnesspal is great, even if you just do it for a few weeks, it gives you such an awareness of calories and nutrition. Admittedly logging in every day can get a bit tedious but it's good to get in the habit of knowing exactly what you're eating.
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      02-02-2017, 09:23 PM   #49
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Keep things simple. Depending on your goals, lift heavy, eat sensible (high protien/lower carb), don't skimp on the fruits and veggies.

Also rest is important. If eating clean is a problem, try to find healthy alternatives/snacks. If your search up on YT you can find plenty of protien brownie/cookie recipes are that actually taste good.

Hope that helps, GL with the training and diet. Mind over matter, you got this.

Last edited by 35Past1; 02-02-2017 at 09:25 PM. Reason: * Grammar
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      02-24-2017, 02:14 PM   #50
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Losing stomach gut is the hardest thing to do. I would focus on eating healthy but don't change too much of your social lifestyle like going out and eat out once in a while with friends or family.

I did two years of strict diet and I hated myself because I did not get to "enjoy" socializing like going out, weddings, bday's etc where eating "white" food and alcohol is endorsed.

Focus on burning energy by stimulating the bigger muscle groups like air squats, push ups, pull ups, running for 15-30 mins.

Then probably progress to heavy weight lifting after 6 months to a year.

Going hard at it early on will probably leave you frustrated and injured, sadly.
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      03-04-2017, 08:17 AM   #51
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Quote:
Originally Posted by GOLFFRR View Post
^^nonsense. I won't get into it on here, but with anything there are haters. You can find fault in any workout.
I'm not a hater. I actually love it.

But two times now it has put me out of commission. Most recently with surgery on my back.

And Ive been working out my entire life. Sad to say, no more xfit. Ever.


Doctors orders.
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      03-04-2017, 07:45 PM   #52
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I am 73 years old and only weigh 20# more now then when I was discharged from the Navy in 66. I played sports, watched my diet, and took up cycling in 71. I cycle a lot, perform core training and light weight resistance work. I won all 3 gold medals in our state in 2014 while competing in Senior Olympics. Moderation is the key and little or no snacking after dinner. I cheat once in a while but I don't make a habit of it. I weigh in everyday so I can stay on track. I use Herbalife for exercise and diet control.
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      03-04-2017, 08:21 PM   #53
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Vegan !
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      03-06-2017, 08:05 PM   #54
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Originally Posted by red-sauerkraut View Post
Vegan !
Never.






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      03-06-2017, 09:32 PM   #55
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Vegan !
shhh

go away

let people enjoy their lives
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      03-06-2017, 09:37 PM   #56
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moderation is key. cut some out of every meal, up your cardio... get a balance of fats/carbs/proteins, but do so in a way that's structured around when you wake up/workout/sleep...for example, i'd want to up fats in the morning, no fats before workout...no need for a ton of carbs before bed...get some protein in in every meal

just don't be a dumbass. it's that simple...should you eat mcdonalds if you're trying to lose weight? no, that's a dumbass move...should you have those leftover fries? no, that's a dumbass move...should you go out and drink till you black out? no, that's a dumbass move...should you skip cardio today? no, that's a dumbass move...

it's not complicated, just don't be a dumbass and you'll lose weight

use myfitnesspal or some other app to track progress, so you can ensure you're eating less than you're burning...which will obviously lead to weight loss...aim for 500cals less than maintenance rate...

Last edited by smoosh; 03-06-2017 at 09:47 PM.
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      03-07-2017, 11:10 AM   #57
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Quote:
Originally Posted by Fundguy1 View Post
No carbs for 2 weeks. Low carb after till you get to your target weight, as in 1 normal meal once a week. After you reach your target weight introduce carbs in slowly till you find a balance that you maintain your weight.

No soda, even diet, pasta, rice, bread, potatoes.
Eat lean protein, egg whites, fish, chicken.
Eat veggies that are grean as much as you want.
No caffeine or alcohol.
No food within 3 hours of bedtime.

My typical diet was egg whites with tomatoes and maybe a sprinkle of cheese for breakfast. Vegetable soup for lunch or an atkins frozen meal. Dinner chicken and broccoli. Drink only water. My only cheat was coffee at breakfast. Snack was a half sour pickle between meals. I needed it lol. I
lost 1 pound a day, 65 lbs in 2 months. Then kept it off 15 yrs now. 90% of weight is intake. 10% activity level. You need to maintain the new weight for a few years to retrain your body that this is the correct weight you should be.
This is absolute nonsense.

No need to cut carbs, as it is a subjective measure. Maintain a relative deficit in your diet that allows for macronutrient balance and you will be fine. It's interesting to me the extent to which people will substitute method for all-around consistency.
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      03-09-2017, 02:49 PM   #58
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Since I was a borderline diabetic 5 years ago I changed my diet to avoid sugar and carbs to a point. I eat or drink carbs before a long or intense bike ride but I try not to get them from bread, pasta, etc. I live at the beach and will not give up alcohol or an occasional burger. If i have a bad diet day I will ramp up the exercise and cut back on the calories. Life is too short to give up some of the good things I like in life.
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      03-09-2017, 03:55 PM   #59
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Start by eating only organic & non-gmo. My family members switched and lost weight as a result.
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      03-09-2017, 10:47 PM   #60
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Quote:
Originally Posted by Rayscott View Post
Since I was a borderline diabetic 5 years ago I changed my diet to avoid sugar and carbs to a point. I eat or drink carbs before a long or intense bike ride but I try not to get them from bread, pasta, etc. I live at the beach and will not give up alcohol or an occasional burger. If i have a bad diet day I will ramp up the exercise and cut back on the calories. Life is too short to give up some of the good things I like in life.
the fuck? so you eat, what, 3K calories in fats and protein?

how's your stool??
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      03-09-2017, 11:32 PM   #61
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Diet is 80% of losing weight. 30% is aerobic exercise. That's right, you need to put in 110% effort
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      03-10-2017, 12:34 PM   #62
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Originally Posted by Z K View Post
http://abcnews.go.com/blogs/health/2...-be-dangerous/

http://www.huffingtonpost.com/eric-r...b_3977598.html

Know your own limits and common sense... crossfit can kill people if you are not careful.
That's not really the risk of HIIT's, more so the individual not listening to their body and continuing to push when you shouldn't.
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      03-10-2017, 12:36 PM   #63
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Quote:
Originally Posted by trvplvrdBOI View Post
This is absolute nonsense.

No need to cut carbs, as it is a subjective measure. Maintain a relative deficit in your diet that allows for macronutrient balance and you will be fine. It's interesting to me the extent to which people will substitute method for all-around consistency.
People's proclivity to want to take short cuts instead of actually changing their behaviors long term.
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      03-10-2017, 12:40 PM   #64
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People's proclivity to want to take short cuts instead of actually changing their behaviors long term.
It might be a difficult pill to swallow (pun), but I cannot count how many times I've told people to gtf off of the scale every 2 days (you are NOT a physique competitor) and judge progress based off of how you feel and athletic milestones, if you value them. What a bunch of BS the industry has become.
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      03-10-2017, 02:39 PM   #65
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Originally Posted by trvplvrdBOI View Post
It might be a difficult pill to swallow (pun), but I cannot count how many times I've told people to gtf off of the scale every 2 days (you are NOT a physique competitor) and judge progress based off of how you feel and athletic milestones, if you value them. What a bunch of BS the industry has become.
Excuse me sir, do you have a moment to talk about my fit tea weight loss cleanse?
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      03-10-2017, 05:36 PM   #66
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Quote:
Originally Posted by trvplvrdBOI View Post
It might be a difficult pill to swallow (pun), but I cannot count how many times I've told people to gtf off of the scale every 2 days (you are NOT a physique competitor) and judge progress based off of how you feel and athletic milestones, if you value them. What a bunch of BS the industry has become.
Excuse me sir, do you have a moment to talk about my fit tea weight loss cleanse?
Come and sit, my child.
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