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Old 03-25-2013, 01:29 PM   #21
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I still think you are way too low on protein and total calories.

1. You don't need the fat burners.

2. I weigh less than you and consume more food (total calories) than you; and I have lost 6.5 lbs in 3 weeks.

3. I have had fried chicken, McDonalds, evenings with dinner and alcohol with my family and still managed to lose weight.

4. Total calories and protein are the most important thing during fat loss. But, too drastic of a calorie deficit, day in and day out, will put your body in starvation mode.

For example: A 35 year old male, 250 lbs, 5 foot 10 inches tall, who works out 3-5 times a week would need ~ 3500 calories per day to maintain. So you would drop 500 cal per day (for weight loss) and would then need ~3000 calories per day. I estimated you at 1300 - 1500 cal per day.

5. You don't have to be scared of carbs or fats. You could get away with around 250 - 300 g of carbs, 250 - 300 g of protein, and 60 - 80 g of fat per day.
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Old 03-27-2013, 11:28 AM   #22
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Default Hi Bro...

Quote:
Originally Posted by dossas View Post
I still think you are way too low on protein and total calories.

1. You don't need the fat burners.

2. I weigh less than you and consume more food (total calories) than you; and I have lost 6.5 lbs in 3 weeks.

3. I have had fried chicken, McDonalds, evenings with dinner and alcohol with my family and still managed to lose weight.

4. Total calories and protein are the most important thing during fat loss. But, too drastic of a calorie deficit, day in and day out, will put your body in starvation mode.

For example: A 35 year old male, 250 lbs, 5 foot 10 inches tall, who works out 3-5 times a week would need ~ 3500 calories per day to maintain. So you would drop 500 cal per day (for weight loss) and would then need ~3000 calories per day. I estimated you at 1300 - 1500 cal per day.

5. You don't have to be scared of carbs or fats. You could get away with around 250 - 300 g of carbs, 250 - 300 g of protein, and 60 - 80 g of fat per day.

HI Bro I am writing this in a hope that I can get proper guidance from you.
I am 117 Kgs but not having any thyroid problem and is obese. I am trying hard from last two to three months with every diet chart but all in vain and from the last one n half month i am going to gym but from last three months i have not reduced even one gram of my weight.
Please kindly guide me accordingly..people are making fun of me and I am also feeling low and confidence has already gone. I feel very shy to attend any function or any sales meet of my office.
I am 31 yrs old but this fat is not ready to leave me..
I have seen people pics here in body transformations segment....I just can't believe them....if this is possible then why this is not happening to me...
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Old 03-27-2013, 11:32 AM   #23
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People around me look at me as if i am not from earth....I am overweight and they make jokes of me...during our internal office meeting also all my office mates usually start acting like doctor and always give me new ideas of lipo...new weight diet....new weight management clinic...UUFFFFFF...I am fed up of all these advices....but don't really know where to go or what to do....really just fed up...!!!
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Old 03-27-2013, 11:40 AM   #24
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Some people say cardio will do....some say cardio is good for warm up only weights will do....some say cardio will effect your knees.....some say you will gain weight as soon as you leave gym....some say take this crash deit plan......some say eat this....some say drink this.....some say drink green tea....some say drink black chocolate....some say drink whey after workout....some say don't drink anything after workout just be with no salt and no sugar in all day diet......!!!!!
Really don't get that to whom should I listen and what should I follow in my routine...
I am a sales consultant and on business tours at most of the times....go to gym 4 - 5 days a week....do cardio for one hour and weight for next one hour....reduced sugars drastically....no fried food...ten glasses of water a day... three cups of green tea..salads in evening rather than having food....now what next..because till date I failed to reduce even one gram of my body weight...something at somewhere is going wrong which I am not able to check or I am missing...but really don't know..
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Old 03-27-2013, 01:45 PM   #25
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Hey Sarvpriy.

I have given you a fair amount of guidance, and, as of yet, I haven't seen you accept and follow any of it.

I will say this one more time...YOU ARE WAY UNDER/BELOW your caloric requirements. Your body is in starvation mode - your hormones are trying to protect your body from being starved and holding on to your "storage" calories i.e fat stores.

As I said previously...

31 yrs old
117 kg (117x2.2=257.4)
Exercise 3-5 times per week
I'm guessing your height at around 5' 10"

Your estimated caloric requirement is ~3500-3600 calories per day.

This is to maintain your current weight. To reduce weight you want to decrease calories, but you do not want to decrease them too much!!

A reasonable calorie deficit would be ~ 500 calories per day (you could go as much as ~1000 calories).

That would put you at ~ 2500 - 3000 calories per day to lose ~1-3 lbs of weight per week.

You need to track your macronutients (proteins/carbs/fats). There are many sources on line to track food eg: Free Calorie Counter, Diet & Exercise Journal | MyFitnessPal.com, www.nutritiondata.self.com. Remember that there are 4 calories per gram for protein and carbs, and 9 calories per gram for fat.

Remember that total calories and total protein are the most important criteria. So, I would say that you would need ~250 grams of protein per day. You also need fats for hormone regulation and general satiety (feeling content) - so maybe around 60 - 80 grams of fat per day. The rest of the calories would then come from carbs.

So:
250 g x 4 (calories/gram) = 1000 calories from protein
70 g x 9 (calories/gram) = 630 calories from fat
1000 + 630=1630 calories and 3000 - 1630 = 1370 calories from carbs. This would be 1370/4 = 342.5 grams of carbs.

Another way to look at this is to go with a 40/40/20 or 30/50/20 % P/C/F macro split.

So for 2800 calories per day...

40% of 2800 = 1120 calories = 280 grams protein
40% of 2800 = 1120 calories = 280 grams carbs
20% of 2800 = 560 calories = 62 grams fat

OR,

30% of 2800 = 840 calories = 210 grams protein
50% of 2800 = 1400 calories = 350 grams carbs
20% of 2800 = 560 calories = 62 grams fat


As I said before...being a vegetarian makes it somewhat difficult to get enough protein. If you are ok with whey protein, then use that to up your protein levels. Other sources would be lentils (daal), beans, nuts, seeds, and soy.

As I said before...your ratios of carbs and fats can vary - just make sure you get enough protein and your total calories are around 2500 - 3000 per day.

As for your workouts:

Resistance training (weights) and cardio in combination is the best way to go. You don't want to lose weight and have no muscle to show afterwards. You can do a body part split, or full body workouts 3 - 4 days a week (just pick one and stick to it based on what you like). Add in 2-3 days of cardio and you should be good to go. Remember to always push yourself when training - always try to add more weght or more reps.

Try this for a week or two. If you don't lose any weight, drop your total calories per day by another 200 - 300 calories and recalculate your macros.
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Old 03-27-2013, 07:14 PM   #26
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What I see is people giving you some good advice.
What I don't see is where you've made any changes.

1. Eat more protein, lots more. Shakes several times a day will be fine since you don't eat meat.
2. Get a good workout, not just spending an hour in the gym. You need structure and progression.
3. Finish each workout with complexes or high intensity conditioning. Kick-start your metabolism.

With your high carb diet, your marathon two hour gym sessions, and your low calories, your system is probably shut down and is holding on to the weight for dear life. Don't just read this, make some changes and tell us what you're doing differently.
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Old 04-09-2013, 01:06 PM   #27
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Hey Sarvpriy.

Any progress??
Any trouble setting up eating/training plan??
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