Active, but finding it hard to Lose fat...

[Widget]

Hi guys, new here,

Came across these forums while looking for tips/guides on losing body fat as well as nutrition guides.

I'm 25. Male, 80kg (about 176lb), 5' 5,

I think I'm pretty active, though I'm having some trouble losing some Fat (Torso, Butt mainly).

I'm a member of the local Gym, which I attend about 3-4 days p/w for a couple hours a day. I use both Cardio machines (Bikes, Cross-trainer, rowing ect..) aswell as Weights to work all parts of the body (legs, chest, arms...). I also attend some classes which is a bit of a motivator as there are other people there and playing the music ect..

But my main problem is, as much as I've been going, I don't feel I'm losing Fat though I can feel I'm gaining some muscle.

my workout routing is something like, (after work)

> 5min warm up on bike
> 1-1.5hrs weights (varying day to day. One day I might workout out lower body, next day I do upper body).
> Usually Cross Trainer for 20min then after that, either bike or stairs for 20min (40min cardio all up)
> Occasionally I'll jump on the rowing machine for 10min.

When I comes to during the day, I

> Wake up about 7:30am - 7:46am, catch buss @ 8:00am
Sometimes I sleep in so I don't get a chance to have Breakfast, but because I get to my location 40min before I start work, I usually go to the shop and buy Orange juice and Yogurt/fruit (about 9:00am)
> My job (start 9:30am) has me basically on my feet 'all' day walking around a small shop.
> Usually I have my Lunch around 3:00pm. Most of the time I don't get to make Lunch, So I usually just buy a 6" Subway or something (one of the 6 grams of Fat or less).
> Come home and go to Gym at 6:30pm for a couple hours.
> Home by 8:30pm-ish (have dinner pretty much when i get home, usually something not all that healthy (spaghetti/rice+sauce with beef or chicken bits, but sometimes we may have salads or vegies+meat)

> In bed by 12:00 (midnight)

Alot of the time I like to watch a movie/TV before Bed so I generally have a stack/soda while doing so, but I've read that having food/drink before bed isn't good.. so I may have to cut that out.

That's basically my whole routine

Now, It's my understanding that for my age/weight area, it's about 3000calories per day I should be having ? if that's the case, I don't believe I eat that much.. maybe half that.
Though I realize that if I were losing fat, I'd be gaining muscle thus causing my 'Weight to remain pretty much unchanged, it's just by looking int he mirror, I can tell the Fat part of me seems to remain to same.. I don't look any skinnier.

Another of my problems is, I don't know what to look for when buying foods/drinks. I generally pickup whatever has the least calories. Can anyone tell me or point me in the right direction to find what I should be looking at ?


My main goal, (though to lose fat & gain muscle), is to primarily at this point, to lose fat. I don't really know how much fat I'd like to lose, I'm not sure of my Fat%.


If anyone could give me some tips or pointers ect.. would be great,


Thank you (sorry for the wall of text)

 

[stevo11]

Your nutrition looks like the big obstacle champ!

Hi,

I really think you need to re-assess your nutritional habits. Here are just a few tips for you:

1. Have 5 or 6 small meals a day.
2. Make sure you have protein with every meal (there seems to be way too many carbs).
3. Avoid juices (concentrated carb source).
4. Plan and prepare your meals the night before.
5. Try to reuce your carb intake slightly in the evening (without cutting it out altogether)

Overall, even though your calorie intake may be okay, your macronutrient profile and meal frequency are what are letting you down.

I can't count the number of people I've spoken to over the years who have wanted to lose weight and said they only eat once or twice a day!

See how you go.

Regards,

Steve.

 

[Widget]

thanks steve ,

2. Make sure you have protein with every meal (there seems to be way too many carbs).

What's a good source of Protein ? I like eating Tuna, I hear that's good ? also Walnuts/macademia nuts to stack on during the day?

3. Avoid juices (concentrated carb source).

I always thought Juice would be good for you as it contains Vitamins ... is there a Substitute you would recommend (besides water, though it is good for you, I like variety)

thanks

 

[Carthonn]

Eat fruit rather than drinking juice. It has fiber which will keep you full longer.

 

[SonofJorEl]

I can't count the number of people I've spoken to over the years who have wanted to lose weight and said they only eat once or twice a day!

Are you suggesting that you can't lose weight eating less than 5-6 meals a day?

I've lost weight eating 3 meals a day...period.

 

[Changeurlife]

thanks steve ,



What's a good source of Protein ? I like eating Tuna, I hear that's good ? also Walnuts/macademia nuts to stack on during the day?


Good sources of protein include!

Fish- Salmon, tuna, and other fish with good fats.
Beef- Lean ground beef make sure its lower in fat content
Lean ground turkey
Chicken Breast Bonless skinless
Nuts are a good source of protein as well just make u Don't go overboard

A good snack during the day would be some nuts and some fruit, perfect blend of protein, fat, and carbohydrates.

Hope this helps =)

 

[Widget]

awesome, thanks for the info guys ,

Just one last question (for now) .. what are some good morning fruits (if any) ?

 

[Gator1]

awesome, thanks for the info guys ,

Just one last question (for now) .. what are some good morning fruits (if any) ?

Apples, Oranges, small bananas, kiwi, mango, berries, etc. Any fruit is good.