Stuck on losing weight

M

Mister T

New member
Dear fellow sportspeople,

I've been trying to lose weight the last couple of months by going to the gym more often but I've not changed my eating pattern.

If you look at the picture, I am trying to lose my 'Love Handles'.
My fat percentage is 13.6, my weight is 85.2Kg and my length is 190CM.

Background
As a child, I've always been a bit larger than others. I'm living in the Netherlands and people are tall and skinny here. I've been bullied because of my 'size'. After that I've grown a lot and lost a lot of fat around my waist. But now I've come to a point where I want to lose it all, even though I feel that it is nearly impossible because it is in my family.

Goal
I want to become around 80Kg, with a fat percentage around 9/10. I want to do this with a combination of Cardio training and a diet.
I've looked for multiple diets already but I can't find one that fits me well, and to be honest, I don't know where to start.

Summary
What I'm asking is; can someone give me a good diet and a proper training schedule on how to lose weight and get to my goal of 80Kg.

I hope that I gave you enough information and thanks for reading it all.

Love and the best wishes to y'all,
T.
 
how are you calculating your bodyfat % as your picture appears to be higher than 13.6%

for diet, a good starting point is your current diet, and making changes a bit at a time, what do you currently eat ?

Training
only doing cardio training in partnership with diet will not get you the bodyfat % you want. you will loose weight but it will not just be fat but also muscle. The more muscle you loose the harder fat loss becomes. You need to be including resistance training in your gym routine, in the form of either body-weight exercises or lifting weights. The type of cardio you choose to do will also have an effect.
 
Trusylver said:
how are you calculating your bodyfat % as your picture appears to be higher than 13.6%

for diet, a good starting point is your current diet, and making changes a bit at a time, what do you currently eat ?

Training
only doing cardio training in partnership with diet will not get you the bodyfat % you want. you will loose weight but it will not just be fat but also muscle. The more muscle you loose the harder fat loss becomes. You need to be including resistance training in your gym routine, in the form of either body-weight exercises or lifting weights. The type of cardio you choose to do will also have an effect.
Click to expand...

Like I said, not doing a diet at the moment. My bodyfat percentage was measured in the gym. I know that this picture isn't really presentitive for my body as my pants is a bit too small.
I do train my muscles twice a week. Monday Biceps and Chest, Tuesday triceps and Shoulders and wednesday legs. Spread over the days abs aswell.

Not doing cardio at all right now, I think thats where I'll have to start. My eating pattern; Morning brown bread, mostly 2 slices. Noon 2 aswell. Then dinner, potatoes vegetables and meat, evening sometimes a snack(need to quit this iknow)
 
With measuring bodyfat, it is not so much where you had it done but the method used. At 13-14 % you should be beginning to see the outline of the ab area but not yet seeing the individual sections of the "6 pack"

looking at your meals I suspect that you are not eating enough protein considering you appear to be only having protein with one meal.

Your lifting schedule looks like it could be a little unbalanced but without detail it is hard to make suggestions.
 
Trusylver said:
With measuring bodyfat, it is not so much where you had it done but the method used. At 13-14 % you should be beginning to see the outline of the ab area but not yet seeing the individual sections of the "6 pack"

looking at your meals I suspect that you are not eating enough protein considering you appear to be only having protein with one meal.

Your lifting schedule looks like it could be a little unbalanced but without detail it is hard to make suggestions.
Click to expand...

So you're saying that if I'm eating more protein, i'll quicker lose weight then without protein's?

Oh and about the percentage, it is measured inside the gym. Friend of me got 10% and the abs aren't even showing.
 
the protein is needed to help prevent muscle loss while cutting calories, with not enough protein and not correctly strength training you will loose more muscle which means that you will loose weight but not improve your bodyfat %

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This is a basic visual guide to bodyfat%, however abs are not the only guide

View attachment 24713

This is a back with 9% bodyfat measured with calipers using the Durnin and Womersley formula.

I am not sure you understood my question about how your bodyfat was measured, the gym can measure fat in different ways, the most common but least accurate is the bio-electric impedance method, often very inaccurate. The next is calipers used by a trained experienced technician and calculated using either the Durnin and Womersley formula or the Jackson Polock formula, these usually have an accuracy within about 4% if measured by an experienced professional. Better still is having a Dexa scan or Hydro-static weighing both of which are not usually found at gyms.
 
In the United States seven out of ten individuals have some type of weight concern. It is very important to have an ideal body weight for good health and longevity. Any excess weight, increases your risk to develop various diseases.
 
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