Ok so I use to be 270 and got down to 225 but I want to get down to 200 maybe 190 but the weight loss has slowed down. What kind of diet should I go on because as of now I don't have one just no fast food or junk food and other then that I eat what ever I want just in moderation. Also what kind of work out should I be doing because at the moment Im not trying to gain muscle I just want to get ton then once I lose more of the fat theni want to gain muscle. Also I'm 6'2 so is 200 to 190 a good weight because I'm on a little of the larger size fram? Sorry for all the questions still kind of new to this losing weight stuff and now that it's spring I want to go all out with no holding back.
Need help with a plan
- Thread starter fuseone
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hanknicholson
New member
You should still do weight training even though your goal is not to build muscle right now.
Through weight training you'll keep your lean body mass, which will keep your metabolism high. Unless you're a beginner, building muscle requires a calorie surplus anyway, so since you'll be creating a calorie deficit you won't be building that much muscle anyway even if it were your goal to do that at the same time as losing fat.
In addition, weight training has a good 'afterburn' effect, especially intense weight training, which means that you'll be burning more calories in general for almost two days after an intense weight lifting session.
I'll always use that as a basis.
Next, to program your body for losing fat, you need to create a structural calorie deficit.
I tend to do that through calorie cycling, so my body never adapts to a lower calorie input. Whenever I've had about 5 days of low calorie days, I do 1 or 2 higher calorie days to signal to my body that there's plenty of food available (a.k.a. no 'famine' coming up), and that it's safe to keep burning calories.
Other than that, I focus on whole, unprocessed foods, 5-6 meals spread across the day, and a protein source in each of them.
Since you said you wanted to go all out, here's another thing you can do:
- Go low carb on the low calorie days;
- Go high carb on the high calorie days;
- Make sure you do one of your intense weight lifting sessions on a high calorie day;
Use all the above as your foundation.
Next, add as much other activity as you possibly can to this foundation. That'll all be additional calories that your body will get out of its fat stores.
For example, add all the cardio you want to this.
Hope that helps...
Through weight training you'll keep your lean body mass, which will keep your metabolism high. Unless you're a beginner, building muscle requires a calorie surplus anyway, so since you'll be creating a calorie deficit you won't be building that much muscle anyway even if it were your goal to do that at the same time as losing fat.
In addition, weight training has a good 'afterburn' effect, especially intense weight training, which means that you'll be burning more calories in general for almost two days after an intense weight lifting session.
I'll always use that as a basis.
Next, to program your body for losing fat, you need to create a structural calorie deficit.
I tend to do that through calorie cycling, so my body never adapts to a lower calorie input. Whenever I've had about 5 days of low calorie days, I do 1 or 2 higher calorie days to signal to my body that there's plenty of food available (a.k.a. no 'famine' coming up), and that it's safe to keep burning calories.
Other than that, I focus on whole, unprocessed foods, 5-6 meals spread across the day, and a protein source in each of them.
Since you said you wanted to go all out, here's another thing you can do:
- Go low carb on the low calorie days;
- Go high carb on the high calorie days;
- Make sure you do one of your intense weight lifting sessions on a high calorie day;
Use all the above as your foundation.
Next, add as much other activity as you possibly can to this foundation. That'll all be additional calories that your body will get out of its fat stores.
For example, add all the cardio you want to this.
Hope that helps...
dobner
New member
The most important thing is to get your daily calorie intake less than what your body needs to so that you burn the fat. In order to figure that out you need to use your age, height, weight and gender and use a BMR (basal metabolic rate) calculator available free on the web to find out how many calories your body needs.
Can you post that after you've figured that out?
Can you post that after you've figured that out?