I lost 32 lbs in 3 months
 

I am not that big, I was floating between 182 ~ 185 for the past year or two.
most from drinking and eating all kind of junk.

First I stopped eating burgers,
The I stop eating big juicy 24 oz steaks ( I used to eat them atleast twice a week )
then stop using all type of artificial sugar. Only use 1sp of brown sugar if needed.

No deserts

No carbs ( pasta, breads, etc )


I eat 5 times a day.
usually 3 egg whites in the morning, a banana
some sort of fish or salad with light dressing for lunch
granola bars / salad for dinner.


Now if I am out with friends I do eat normal meal, but avoid items heavy on cheese, or pasta.

I don't do big work out, just do a 20 minute dumbbell cardio daily.

I still drink like a fish when I am out partying. I am 5' 10" and now 150,

Now I want to start building some lean muscle with out getting fat, any suggestions.

I can't go to gym, but I don't mind doing light workout at home for about 20 min daily.

Thanks

ps, I do drink that yogi cleanse tea once a day. Trying to cut down on my starbucks coffee

p90x if you're going to work out at home.

You weigh 150 pounds. A nutritionist would suggest eating 150 grams of protein every day. Do cardio exercises such as walking and running. I recommend running a trail in the park rather than running around in the same spot on a treadmill.

congrats. I need to do something like that, but love beer too much.

I just started watching what I eat, and try to stop with the bread and beer for now..,.,

32 lbs in 3 months?

congrats...


but 3 months to cut 32 lbs is a bit much to me maybe it's cause im used to cutting weight...

I can go from 165 to 145 in about a week when I cut...

loosing weight is very simple...

you can eat everything you want...


just cut all salt out.. and up your water intake to about a gallon a day....

in fact I reccomend eating about 6 times a day full portions ....

the body is like a sponge... the more it has the less it holds on to.. the less it has the more it holds on to....

people who cut calories and all that shit are fooling themselvs...

right now I eat about 7000 calories a day... about a month out from a fight I up it to about 9000 calories a day.... then week of fight I cut all salt .. and eat nothiing but chicken ... but I always eat till I am like puky full.....


no soda if I do it's diet....

drink a gallon a day...


congrats on the 32 lbs... everyone does it differently .....


if you ever want some tips hit me up... I got many fighters diets....

we just took our 155er from 182 to 155 in a week and half... no problem.... and that was no sauna for weigh ins.. all weight loss.....

p90x is weak... good for cardio but bad for loosing weight....


cardio and fat burn are 2 different things

How much do you work out every day?

He said he wanted to build lean muscle working out at home which is why I suggested it.

i recommend the madcow 5x5 workout.

i've gotten good results from it

http://www.ironaddicts.com/forums/showthread.php?t=6213

thanks to tony299 for introducing it to me.

Congrats! Wish you all the best!

What is the best way to lose FAT. My biggest problem is my face. and stomach area.

You're also probably losing water weight on top of muscle instead of fat on top of fat. Huge difference.

WOW ,great :winkwink::winkwink:

this from the guy who equates massive dehydration to weight loss.

i did 11 lbs so far in 4 weeks - just by eating different, not necessarily less. theoretically it's simple - just eat less calories than you burn. no miracle diet needed

this is definitely one of you best posts and by best i mean dumbest...

you cant beat cal in vs cal out...

what one persons bmr is is not that same for others..

i am not even going to waste my time explaining this to you...

maybe i will hit you up on your police scanner later....




.

Congrats man. Keep up the good work.

When is the DirtyDanza VS Marketsmart fist fight?

you need to make up your mind, bra.

1st you said you wanted a program to gain lean muscle, now you want to lose face fat.

that way dirty danza knows which water loss program to put you on.

sounds good but i doubt i could keep up eating that way. eating all that salad must make you shit a lot.

I do about 3 hours a day.. 5 days a week sometimes 6 so i'd say avg 15 hours a week

no I only cut about 6 lbs water weight to weigh in for fights... im not talking water weight.. im talking fat burn....

Jay Cutler told me the best way to cut fat and loose weight is walking at incline at 3mph no running.. just straight walking..... then start your situps... which will build the abs to show after you cut the fat... i'd start with say 10 sets of 20 situps per day then up that to 10 sets of 50 also same thing for leg lifts






to the idiot who talks about cal in and cal out....

look at me and my body then look at yours.. see who knows what they are talking about.....

the past 2 years of my life have been dedicated to nothing but fitness and martial arts....




the point im trying to make is don't starve yourself to loose weight... you can eat till your very very fill 6 times a day and still loose weight...

when you start cutting out calories and stuff your body go's into a state of which it wants to hold on to everything cause it's scared of when it will be fed again....


and 5'10 you should be about 165 min

Yoooooo DirtyDanza
I went to a fun cardio boxfit class!! My instructor is great.
I beat the crap out of my BillyBob in my pink gloves and I named him Marketsmart :)

done.

it's cals in v. cals out.

personally, i like danza's lose 30 pounds in a weekend plan.

congrats

Congrats! Sounds like you are on a roll, good luck!

I've heard that too, max incline for a while at 3-3.5mph. I think it was a video Jay Cutler had on youtube about losing fat.

jay cutler should also include his steroid cycle infos from the past 15 years in his advices.

https://youtube.com/watch?v=nOWcrqOSevs

this is how i train, can anyone beat it? nah cant be done

jesus are those 100lb plates?

I'm seven weeks into my diet/excercise program and I havn't lost a single pound.

Cardio 5-6 times a week, weight training every other day. I'm starting to look and feel better, pants are getting looser, but as far as the scale, at best i'm fluctuating a pound or two either way. Last weigh in I was literally the exact same weight as when I started - to the decimal point.

Fuck the scale - I'm just going by the mirror and how I feel from now on.

you may be losing fat but gaining muscle andrew so no change in weight

it's extremely difficult to lose fat and gain muscle at the same time, but it is doable. but even then, without gear, one can typically add 10 oz of muscle per month max.

so 1.5 pounds of muscle gained and 1.5 of fat lost over 8 weeks and that's not deviating one iota from a perfectly dialed in nutrition program and exercise regiment.

Sweet Congrats :)

If you wanna gain more muscle you gotta lift heavy weights with less reps, doing cardio will only tone your body. Having a bit of fat on your body is good if your looking to build muscle.

I got some good workout routines, send me an email if you want any.

Since you are cutting out sugars and carbs already, I say go full keto.

I just completed Week 7, lost 30 lbs so far and it's really easy to follow. It's also a muscle-sparing diet type.

Here is what I've learnt so far:

• Starvation mode is a myth, unless you starve yourself for more than 24-48 hours.
• Eating more frequently throughout the day does NOT boost your metabolism or have anything to do with fending off starvation mode.
• Drink 4L of water a day, more if you physically exert yourself
• Sodium causes bloating, but if you stop taking it for a few days, the bloating and water retention will stop and you'll see your accurate weight.
• Don't only eat egg whites; most of an egg's nutrition is found in the yellow part.
• Ketosis cannot induce Ketoacidosis, despite the similar names, without a pre-existing condition such as diabetes.
• If you eat a ton of fat but burn it off, there is no risk for clogged arteries, heart attacks, cholesterol problems and the rest of that BS (unless you have a pre-existing condition)
• Eating high fat and protein will make you feel much more full than "bad" types of carbs and/or sugar
• I like to eat 500 cals under my maintenance, but if you are trying to bulk up, eat 500-1000 over (depending on exercise level) and at least 1g - 1.5g protein per pound of lean body mass
• Humans DO NOT need carbs - ever. While carbs can be helpful at the right times, if you never ate another carb in your life, you would be able to survive.

Who gives a toss fatty?

super solid insight right there.

the only thing i would add: people- do not confuse carbs with vegetables & fruits.