Lucakeaney
New member
Hi, I am hoping to lose my belly and hip fat by the start of the new year. Is this in anyway obtainable if I eat extremely healthy while doing heavy weight lifting to maintain muscle?
How much fat do I have left to lose?
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Lucakeaney
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Oh I do. I have around 40g of whey protein a day combined with the protein I already eat. I also eat some veg (I'm picky) and drink water 90% of the time. I would just like to estimate how long it's going to take to lose my belly, hip and back fat.
ogre50
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That would be gone if you just did sit ups pushups and dips do 100 each every day you'll be ripped man body fat will disappear. Maybe don't eat so much protein try a single donut (small) 1 hour before workouts replace breakfast with one. It will burn off quickly and melt fat skip the donut some days though haha. With this diet (4 donuts a day or something) and that's it! And that workout with music so I could do the workout as intense as I could I was like ripped and 7% bodyfat
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Lucakeaney
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I cant tell if you're being sarcastic or not?
MrNiceGuy1
New member
Whilst you don’t possess excessive visceral fat, sadly, the chances of significantly eliminating your current levels by the turn of the year are slim to none (no pun intended).
However, by introducing high intensity cardio exercise into your schedule, as opposed to lifting heavy weights, over the next fortnight you can begin to make sizeable changes to how your body utilises fat as an energy source to fuel your endeavour.
Although you’ll probably begin to see a notable difference in your physique and level of fitness by the turn of the year, you may need to wait until the end of January before you witness a significant difference in your level of body fat.
In order to achieve the loss that you desire, you’ll need to ensure that you’re performing HIIT sessions at least twice per week, in addition to introducing a daily calorie deficit of around 300Kcal.
You don’t want to introduce a hugely severe calorie deficit, as based upon your physique, you need to dance that fine line of still ensuring that you’re consuming sufficient calories, while allowing weekly weight loss to occur. Moreover, HIIT also creates a huge energy deficit, so you don’t want to restrict your calories to the point where your body begins to hold on to the fat that you possess.
However, by introducing high intensity cardio exercise into your schedule, as opposed to lifting heavy weights, over the next fortnight you can begin to make sizeable changes to how your body utilises fat as an energy source to fuel your endeavour.
Although you’ll probably begin to see a notable difference in your physique and level of fitness by the turn of the year, you may need to wait until the end of January before you witness a significant difference in your level of body fat.
In order to achieve the loss that you desire, you’ll need to ensure that you’re performing HIIT sessions at least twice per week, in addition to introducing a daily calorie deficit of around 300Kcal.
You don’t want to introduce a hugely severe calorie deficit, as based upon your physique, you need to dance that fine line of still ensuring that you’re consuming sufficient calories, while allowing weekly weight loss to occur. Moreover, HIIT also creates a huge energy deficit, so you don’t want to restrict your calories to the point where your body begins to hold on to the fat that you possess.
Lucakeaney
New member
Thanks very much for the info and estimation. I was wondering how many calories do you think I would need a day in order to maintain the muscle but also lose the fat?
MrNiceGuy1
New member
You need to ascertain your active BMR (the calorific figure need to maintain your current weight based upon your activity level). In order to ascertain this figure, if you’ve not already done so, research BMR calculators as they’re largely accurate in determining daily calorific needs.
However, BMRs vary between individuals, since they also take into account a person’s age, height and weight so it’d be impossible to state what yours may be.
Since you don’t really have a lot of excess visceral fat covering your abdominal area, I’ll re-iterate that you shouldn’t consider introducing a daily deficit that is too severe (a maximum of 250-300Kcal per day), as HIIT expends a lot of energy (calories) both during and after its endeavour.
It’s equally important that you re-fuel with carbohydrate following HIIT sessions, as the effort creates a huge increase in your insulin sensitivity. Such an increase means that the carbohydrate, that is broken down and converted into glucose, is far less likely to be stored as adipose tissue and stored in the muscle cells as glycogen instead (remember the huge energy deficit created).
Don’t make the mistake of thinking that you can recover from HIIT through consuming whey protein alone. Granted, un-flavoured whey contains all of the amino acids needed for growth and repair of damaged muscle fibres, but it doesn’t contain sugars needed for replenishment of depleted glycogen reserves. Immediately following HIIT, simple sugars are the quickest way to begin replenishing depleted glycogen reserves.
In the hours afterwards, although your insulin sensitivity levels will still be significantly raised, your carbohydrate intake should be obtained from complex carbs.
As for a breakdown of macronutrients, in order to ascertain how many daily calories should be obtained between protein, carbs and fat, research macronutrient calculators. Also keep in mind that if you’re exercising intensely, you should be consuming around 1g of protein per lb of bodyweight.
Lastly, if you’re concerned about the catabolic effect (the breaking down of protein to be used as fuel), there’s very little need to worry. The intense periods and the overall length of the session simply aren’t long enough to be of detriment. If anything, you’ll possibly find that HIIT cardio sessions also begin to increase the size of the muscles in your legs due to the increase in ATP density of the muscles themselves.
The added benefit of increased ATP density leads to increased power and reduced levels of fatigue in the muscles, during both aerobic and anaerobic exercise.
However, BMRs vary between individuals, since they also take into account a person’s age, height and weight so it’d be impossible to state what yours may be.
Since you don’t really have a lot of excess visceral fat covering your abdominal area, I’ll re-iterate that you shouldn’t consider introducing a daily deficit that is too severe (a maximum of 250-300Kcal per day), as HIIT expends a lot of energy (calories) both during and after its endeavour.
It’s equally important that you re-fuel with carbohydrate following HIIT sessions, as the effort creates a huge increase in your insulin sensitivity. Such an increase means that the carbohydrate, that is broken down and converted into glucose, is far less likely to be stored as adipose tissue and stored in the muscle cells as glycogen instead (remember the huge energy deficit created).
Don’t make the mistake of thinking that you can recover from HIIT through consuming whey protein alone. Granted, un-flavoured whey contains all of the amino acids needed for growth and repair of damaged muscle fibres, but it doesn’t contain sugars needed for replenishment of depleted glycogen reserves. Immediately following HIIT, simple sugars are the quickest way to begin replenishing depleted glycogen reserves.
In the hours afterwards, although your insulin sensitivity levels will still be significantly raised, your carbohydrate intake should be obtained from complex carbs.
As for a breakdown of macronutrients, in order to ascertain how many daily calories should be obtained between protein, carbs and fat, research macronutrient calculators. Also keep in mind that if you’re exercising intensely, you should be consuming around 1g of protein per lb of bodyweight.
Lastly, if you’re concerned about the catabolic effect (the breaking down of protein to be used as fuel), there’s very little need to worry. The intense periods and the overall length of the session simply aren’t long enough to be of detriment. If anything, you’ll possibly find that HIIT cardio sessions also begin to increase the size of the muscles in your legs due to the increase in ATP density of the muscles themselves.
The added benefit of increased ATP density leads to increased power and reduced levels of fatigue in the muscles, during both aerobic and anaerobic exercise.
Lucakeaney
New member
Thanks again for such an extensive response. I'll make sure to post the pictures after I've lost the fat. You've been a tremendous help to me. Happy Christmas!
Lucakeaney
New member
Quick Q-I used the Harris Benedict equation to get the amount of calories I need to sustain my muscle and body and it said I need 3253 calories. This seems like an excessive amount coming from 1886 calories from the BMR calculator.
MrNiceGuy1
New member
Find calculators that use the Miflin St Jeor method of calculating BMR. If you can't find one, let me know and I'll post the equation that the Miflin St. Jeor method used.
I'd agree that the figure you've obtained does seem a little excessive, as my daily calorie intake isn't even as high as 3253 calories, based upon my resting BMR and level of activity.
I'd agree that the figure you've obtained does seem a little excessive, as my daily calorie intake isn't even as high as 3253 calories, based upon my resting BMR and level of activity.
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