burning and consuming calories question

[dj ben2]

i know it may sound stupid but im hellbent on losing weight and need some reassurance

ive been on a 1500ckal diet for a week now and im oging well on it
ive been going to the gym every day burning about 500 cals
i sometimes find im still hungry after the 1500 calories are eaten and if im burning 500 cals at the gym will i still lose weight if im eating an extra 500 calories on workout days so 2000 cals on workout days ?

 

[shaunuk]

How much do you weigh? Are you training as well?

-shaun

 

[dj ben2]

well i weigh 104 atm from 110 (kgs) and im 28% BF form 36% at most im doing leg press leg curl and bench press but im mostly aiming to get skinny first

 

[[S]alvatore]

And do you think you will become skinny without doing weights? Let me rephrase that, do you think you will become skinny the correct way without doing weights?

 

[Throttle]

the 500 on the machine is probably misleading -- a calorie count that high indicates it's almost certainly including your baseline metabolic rate, which means the actual "extra calories" burned are much lower. So you're getting even less out of it than you think.

take it from someone who struggled to lose bodyfat then found the keys (at least partly in this forum). look up wba's idiot's guide to growth, if you haven't already, then poke around and find his threads on shedding bodyfat. you absolutely must lift serious, heavy weights, or you're setting yourself up for an ugly cycle. losing weight through calorie restriction will slowly but surely eat muscle if you don't counter it with serious lifting; leg curls ain't gonna cut it.

 

[dj ben2]

can any1 help me out on a routine? i dont do deads or squats due to my age and i just wanna be careful

 

[shaunuk]

can any1 help me out on a routine? i dont do deads or squats due to my age and i just wanna be careful

Nah, you don't wanna do squats or deads because you're being lazy. Look...A few years ago, I had a slight bit of puppy chub (not much, I never went over about 126lbs), and over the past year, I lost tons of bodyfat and ended up at about 9% (perhaps lower)...BUT, I'd just done exactly that - made myself skinny and weak. I probably lost a ton of muscle doing jogs and HIIT, and although I looked cut, I had no muscularity and was ridiculously light (i.e. 112lbs at 5'8).

Instead, why not lift weights while you're losing bodyfat, and by time you've reached a satisfactory bodyfat percentage, you'll not only be cut, you'll be buff, and ultimately you'll have something to SHOW under your low bodyfat...

Do a routine like this...

Monday (back+biceps)
Deadlifts 1x5, 1x12
Pull-ups 3x8
Curls 3x8-10

Wednesday (Chest+triceps)
Incline DB press 3x5
Dips 3x8-10
Tricep pushdowns 3x8-12

Friday (Legs+shoulders)
Squats 2x5
Leg press 1x15-20
Hamstring exercise 2x10-15
DB shoulder press 3x8
(Some calf work if you want)

Or look up the Idiot's Guide to Growth on this board by Warboss Alex.

The rep ranges can be varied, and some exercises varied...For example on your deadlifts you could do 2x5, or 1x3+1x10...or one week do barbell rows (2/3x8) instead of pull-ups...whatever..but the point is, giving your muscles some progressive overload and therefore giving them a reason to stay instead of just melting away when you do cut calories a bit.

Mate, you're over 225lbs, it's not healthy for you to be going on a 1500cal diet, and then burning off calories with cardio etc. That's starvation mode territory, and you're gonna be losing just as much muscle as fat (maybe more?). Lift as well as losing fat, you've got no reason not to (have you?).

-shaun

 

[dj ben2]

Nah, you don't wanna do squats or deads because you're being lazy.

Absolutely not i luv doing squats and deads i was doing them for about a month before the gym owner told me not to blah blah blah do a search for the thread guy at gym is hellbent on me not doing squats.

Mate, you're over 225lbs, it's not healthy for you to be going on a 1500cal diet, and then burning off calories with cardio etc. That's starvation mode territory, and you're gonna be losing just as much muscle as fat (maybe more?). Lift as well as losing fat, you've got no reason not to (have you?).

-shaun

thats what i though as well but im never hungry im eating every 2 hours and believe me if i did end up getting hungry i would eat. and on occasion i do have some protein shakes every now and then ontop of the 1500 just not often

 

[EFFORT]

This is what i'd do in your situation


1.Train on a routine like shaun posted

2. Eat 300g of protein, Eat carbs only in my first 2 meals of the day (so total carbs would be about 60-100g on non workout days...on workout days have my post workout carbs after my workout even if its after my first 2 meals so my carb total would be about 100-150ish on workout days) , and get the rest of my calories from fat 160-200g whatever comes with the protien then the rest from good fats olive oil, flax, natty peanut butter, fish oil (yes that means i will be taking lots of tablespoons full of olive and flax oil)

3. Do morning cardio on an empty stomach by walking on the treadmill at a low intensity (2.5-3.0mph with a slight incline 2.0-5.0ish) for 1hour.

4. Do evening cardio as well, following the same format as the morning cardio other than i'll have food in me.

5. I would do the cardio like that for 5-6days a week

6. I would also drink lots of water, take 3-6pills of green tea, add some sesathin probably 4serv a day, also take basics like CEE, Taurine and good multi vitamin.

7. I challenge you to do what i outlined for 10weeks (you'll need more than 10weeks doing this but 10weeks will show lots of progress) and come back here with your results

 

[dj ben2]

that ounds like gr8 advice but my mums put me on liteneasy that is how i know im getting 1500 cals a day and we got a plan with it for like 6 or 8 weeks so i cant rly stop now ... but wen thats over ill def try ur routine

 

[verysuave]

I burn 1000 calories

a day and take 2 days off a week. I continue to loose weight. You need to burn more calories bro. 500 isnt enought. If u burn 1000 calories a day, thats 5,000 a week.

I started burning 1000 calories a day since january 22 when i signed up for a gym membership. The first couple days, i thought it wasnt working. 3 weeks later, ive lose almost 10 pounds! woOOT! And ive been getting more attention from the ladies than before.

So I was at 174 now im at 164-165 lbs. Goal is 150-155 then ill start bulking