How to loose these 15 pounds? I need advice.

I

izza1

New member
Hi,

I'm new to the forum and need some advice about loosing 15 pounds.

PERSONAL INFO: I'm 21, 5' and about 116 pounds right now. I'm of slim built, but I have belly fat, which I'm desperate to loose. (My motivation on that is high, I'll do whatever it takes).

NUTRITION:

breakfast:
multigrain bread with cream cheese spread and some light jam, yoghurt (light), sometimes unsweetend muesli

lunch:
usually some full grain carbs, vegetables and some source of lean protein and fruit

dinner:
I try to cut out carbs at dinner, so I tend to have some eggs, fish, tofu or meat with a side salad.

WORK OUT-ROUTINE
I've started working out about a year ago. I do strength training on machines (two sets of 12 reps), abs machine, free weights for training glutes. I additionally do cardio (30 to 60 minutes, Cardio Wave or Cross trainer). Sometimes I do only cardio. I hit the gym about 3x a week, mostly in the evenings.

GOALS
I'd like to build more muscle mass, in order to speed up my metabolism and tone (especially belly and glutes). I basically aim at a flat belly, defined muscles, but don't want to loose my curves, by dieting.

However, is it somehow possible for me to build muscles on a calorie deficit? (I've read Steve's sticky notes). Could taking creatine supplements and protein shakes help me tricking the system?

I appreciate your help and input!
 
Last edited:
Anyone? Any feedback is appreciated!
 
izza said:
Hi,

I'm new to the forum and need some advice about loosing 15 pounds.

PERSONAL INFO: I'm 21, 5' and about 116 pounds right now. I'm of slim built, but I have belly fat, which I'm desperate to loose. (My motivation on that is high, I'll do whatever it takes).

NUTRITION:

breakfast:
multigrain bread with cream cheese spread and some light jam, yoghurt (light), sometimes unsweetend muesli

lunch:
usually some full grain carbs, vegetables and some source of lean protein and fruit

dinner:
I try to cut out carbs at dinner, so I tend to have some eggs, fish, tofu or meat with a side salad.

WORK OUT-ROUTINE
I've started working out about a year ago. I do strength training on machines (two sets of 12 reps), abs machine, free weights for training glutes. I additionally do cardio (30 to 60 minutes, Cardio Wave or Cross trainer). Sometimes I do only cardio. I hit the gym about 3x a week, mostly in the evenings.

GOALS
I'd like to build more muscle mass, in order to speed up my metabolism and tone (especially belly and glutes). I basically aim at a flat belly, defined muscles, but don't want to loose my curves, by dieting.

However, is it somehow possible for me to build muscles on a calorie deficit? (I've read Steve's sticky notes). Could taking creatine supplements and protein shakes help me tricking the system?

I appreciate your help and input!
Click to expand...


Well, hate to tell you but you can't spot lose weight. The only way to get rid of the belly fat is to reduce your calorie count under the amount you burn. I don't know the portions or calorie count you are doing currently (and what is it with people avoiding carbs like the plague. It doesn't matter if you eat them, it matters how many calories you take in). As you lose the weight, your body decides how it will remove it.

Now, as far as muscle mass, you can't really gain muscle on a calorie deficit. The protein you take in helps keep the loss lower than without it.
 
It's extremely hard to build muscle on a calorie deficit, and especially if you're eating low cal and not getting a reasonably high amount of protein. In essence you're trying to build something from nothing ... which just doesn't work.

IN what you've listed that you eat, you don't say anything about the actual amount of calories you're consuming or the amount of protein/fat/carbs you're eating.

Have you logged your food to know exactly what you're putting in your body? Because really when it comes to losing fat, food is the most important part of the equation. Exercise is great, but bottom line is what you eat and how much you eat will influence fat loss more than anything.
 
Thank you. I just ran one of my typical menu plans through a calorie calculator and I came up with a count of ca. 1500 calories. I also calculated my Resting (basal) metabolic rate: 1123 calories per day. I usually only roughly calculate calories, because I don't want to get totally obsessed on counting.

My question is now (sry, for not having made that point clearer before):
Should I concentrate on building muscles now (because I'm still considered a beginner, for another two months*, according to Steve's Sticky note and so able to build muscle on a caloric deficit) or if I should focus on cardio, with some strength training for muscle mass maintenance, losing weight first and then tone up?

* I'll have done strength training for a year in April
 
personally i think even though u are doing well right now...
but try not to use supplement to help me..coz its not natural muscle building..
it always natural better than unnatural.:grouphug:
 
I think it might be a good time for you to work on muscle. You're right in the middle of 'normal' BMI range so losing the last bit might be tricky.

Also, I've heard good things about Lyle McDonald's book the Stubborn Fat Solution - but I'm not sure you're at low enough body fat where you'd need the 'advanced' techniques for losing the stubborn fat yet. Here's a link to an excerpt from the book though:
 
It's extremely hard to build muscle on a calorie deficit, and especially if you're eating low cal and not getting a reasonably high amount of protein. In essence you're trying to build something from nothing ... which just doesn't work.
 
Izza
breakfast:
multigrain bread with cream cheese spread and some light jam, yoghurt (light), sometimes unsweetend muesli
You can easily cut out the cream cheese and sweetened jams and yoghurts to see immediate results.(2-4 weeks).Add 2 whole-eggs to your breakfast if possible.
That said , you seem to follow a good diet and very good exercise routine.
But you need to add some snacks in between meals. Some real healthy snacks, like peanuts,(small qty, like 20 nuts) , almonds and stuff.
Around 5 small meals will boost your metabolism than what it is at present.
This will help you to loose a lot of undesired fat.
The key is small meals with increased frequency.
For the muscle part, girls lack testerone, which makes it very difficult to gain muscles.
You can try to incorporate meat cooked in olive oil in your diet. And eating nuts as a snack as i mentioned before.This will help you to get some lean muscle mass.
Try to loose fat slowly and naturally without stressing yourself too much .
 
Thank you all for your input. I decided to focus on Cardio mixed with some strength training for another six weeks and then switching to a work-out routine which is mostly based on srength training to tone up.

I have one last question:
How big should the calorie surplus be, to build muscle properly, but not gaining all the fat back?
 
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