in need of a little help

[darcyvuqua]

right guys i broke my ankle twicw last year and put on alot of weight however i was packing a little before this happened i saw the error of my ways and been losing weight ever since so on month 10 now!

so i started at 102 kg's (16st 2lbs) i am now 80kg (??st ??lbs) however i am still going to the gym and having two rest days a week and i also eat a low carb high protein diet i only really eat carbs just before the gym to do the whole slow release energy thing im also eating around 2000 cals a day but stopped losing do i need to drop another 200 cals im also training with weights and cardio!

any help would be great i still have alot of drive but the more i dont lose the more disheartened i get and i think what is the point then i realise that if i stop i may end up the size i started

 

[Ishwar]

I am not a big fan of low carb diet, I eat carbs that come from a whole grain source and not from stuff like white bread, white rice, potato chips etc., so you need to understand the difference between good and bad carbs. Also you don't need more than 60g of protein everyday(correct me if I'm wrong), so keep a check on that. Now for weight loss, find out your BMR, cutting 250 calories from your bmr and expending 250 calories from exercise leaves you a deficit of 500 calories a day, good enough to lose a pound in a week. Also if I may suggest, eating a banana before workout works great for me, banana is a great workout fuel.

Finally don't lose heart and don't ever give up. You'll definitely see the results of hard work

 

[Cantona]

Yeah, cutting carbs is pretty pointless (IMO). Taking out Pasta, rice, potatoes and bread doesn't help you lose weight. It's the fact you are taking in less calories.

At the end of the day every diet boils down to calories. Carbs vs no Carbs dieting on the same calorie intake won't give you any better results.

Again, this is just my opinion and may not represent the opinion of WLF.

 

[Melancholy]

Hi Darcy... I happen to LOVE the low-carb diet, and have many family members that have found significant success on the diet as well.

I personally chose to use the south beach diet, because it incorporates a lot of dietary fiber (a type of carb), and reduces sugar. high levels of carbs, and the subsequest dip in insulin are what cause hunger. My downfall with dieting, is that I am hungry all the time. Eating low carbs (on the south beach diet) allows me to have less of the hunger associated with them...

 

[Jynus]

Yeah, cutting carbs is pretty pointless (IMO). Taking out Pasta, rice, potatoes and bread doesn't help you lose weight. It's the fact you are taking in less calories.

At the end of the day every diet boils down to calories. Carbs vs no Carbs dieting on the same calorie intake won't give you any better results.

Again, this is just my opinion and may not represent the opinion of WLF.

calories in vs calories out oversimplifies a complex process. If bulk of your calories are from carbs and you restrict far heavily (i see this a lot) your metabolism will slow down and you'll be a lot more likely to have your carbs go to fat stores. vs take the same amount of calories, drop carbs, up protein and fat, and you'll have improved fat loss by comparison.

This has been played out in more than a few research studies on the subject. Take any 2 groups of people, and the group that controls carbs will always have improves fat loss compared to the group that doesn't. Even when calories are equal.

 

[Jynus]

I am not a big fan of low carb diet, I eat carbs that come from a whole grain source and not from stuff like white bread, white rice, potato chips etc., so you need to understand the difference between good and bad carbs. Also you don't need more than 60g of protein everyday(correct me if I'm wrong), so keep a check on that. Now for weight loss, find out your BMR, cutting 250 calories from your bmr and expending 250 calories from exercise leaves you a deficit of 500 calories a day, good enough to lose a pound in a week. Also if I may suggest, eating a banana before workout works great for me, banana is a great workout fuel.

Finally don't lose heart and don't ever give up. You'll definitely see the results of hard work

you're wrong. Government RDA of protein for someone who is active with strength training is .8g/lbs body weight. And thats the old research. With the new stuff, specially for people looking to gain significant muscle, the starting point is 1g/lbs body weight.

 

[Ishwar]

you're wrong. Government RDA of protein for someone who is active with strength training is .8g/lbs body weight. And thats the old research. With the new stuff, specially for people looking to gain significant muscle, the starting point is 1g/lbs body weight.

Thanks for taking time to correct me, but I don't understand, are you saying, for a 170 lbs person to gain muscle, the starting point is 170g of protein? 170 g of protein a day in my dictionary is way too much.

 

[Jynus]

Thanks for taking time to correct me, but I don't understand, are you saying, for a 170 lbs person to gain muscle, the starting point is 170g of protein? 170 g of protein a day in my dictionary is way too much.

Depends on what model of research you use. The government RDA is based on the Lemon study of 1980 where they measure nitrogen balance. Its basically the level of protein where nitrogren was started to be secreted as waste by the body. Implying that the max intake of protein was achieved and started to be wasted. Naturally the more active a person is, the more protein is needed from diet due to having to rebuild overloaded muscle fibers from exercise. Someone who doesnt exercise I think the RDA is .4g lbs.

However, more recent research is finding that even once you are at the point of nitrogen balance, more protein isnt a total waste. Its simply a case of diminishing returns. To simplify this as an example, lets say you eat 200g protein a day and your nitrogen balance point is 160g. (.8g) The body will waste lets say 20g into waste, but the other 20g will be absorbed by the body for usage. So even though you are wasting protein, overall there is a net benefit to you due to increased absorption vs if you just stopped at your balance point of 160g.

Starting point for anyone, either gaining or losing, should be 1g for every lbs of your target or lean weight body weight. And tinker from there. For really hard gainers looking to try and pack on muscle, prob should increase that number to 1.5g

 

[darcyvuqua]

thanks for your replies guys but is there any way some one could give me some extra info as in how to lose the last 19lbs/9kg's i wanna put a big dent into that before xmas

 

[ProStarFitness]

thanks for your replies guys but is there any way some one could give me some extra info as in how to lose the last 19lbs/9kg's i wanna put a big dent into that before xmas

Join a fitness gym and ask your trainer about the special kind of exercises