Fat loss.
Fat loss.
Hi. I'm 5'7", I weigh 250 lbs and I'm looking for the best ways to lose body fat. For the past month I have been weight training via circuits after being told that it can double as cardio due to its fast pace. I have also been on a diet I created after reading Tom Venuto's "Burn the Fat, Feed the Muscle". I have lost about 15 lbs so far but the going seems painfully slow and I don't know if there's more I could be doing to lose fat even faster. Here's what I eat on an average day:
Wake up: Drink a glass of water
Breakfast: 1 cup of Egg Beaters with hotsauce, oatmeal with Splenda packet, 1 cup of milk, one tbsp of peanut butter and piece of fruit
Snack: Almonds, vegetables and two scoops whey protein in water
Lunch: turkey breast sandwich on whole wheat bread with lettuce, tomato and two slices of cheese
Snack: Chicken salad with Balsamic vinegar and olive oil, carrots and broccoli
Dinner: Large can of light tuna in water, vegetables
Before bed: Two scoops casein protein
I'm a pretty muscular guy. I was able to benchpress about 300 lbs back in high school. I walk about an hour a day, climb five stories of stairs at the parking garage up and down, and lift and carry heavy objects all day at work. My circuit plan is the Abs Diet circuit found at menshealth.com which I do every other day.
Does anyone have any suggestions?
Don't take my word for gospel...but isnt a single scoop of either you casein or whey protein 20 grams with around 200 kcals? If you just cut out a little of the protein supplementation (you seem to be getting enough with just half that) you could cut 400 cals out of the diet easily.
I'm not good at counting calories, so I can't really comment too much on if you're eating too much or too little. Hopefully someone else can help you out there.
Sorry, I meant one scoop for the casein protein. Still have whey on the mind. 20 grams is about 100 calories (unless that's the whey too...).
Sorry, I meant one scoop for the casein protein. Still have whey on the mind. 20 grams is about 100 calories (unless that's the whey too...). yup, that's what most whey is too
Should I be doing interval cardio on my non-lifting days?
Should I be doing interval cardio on my non-lifting days? It will only help. If you can make time, then do it.
It all depends on what your body responds to. I personally do not like "circuit training" as I do not think it gives your muscles enough time to rest and rebuild. If you want to keep your intensity up, try supersets. Superset is where you work opposing muscle groups back to back with no rest. Examples of such muscles are the biceps and triceps, hamstrings and quads, and chest and back. I would recommend a 3 or 4 day split with supersets and along with 2 days of cardio only - 30 - 45 min. Along with this, you should really tweek your nutrition and make sure you are getting the proper amount of macro nutrients for your goals. This is all strictly my opinion and what I find works for me. Take from it what you want.
Don't take my word for gospel...but isnt a single scoop of either you casein or whey protein 20 grams with around 200 kcals? If you just cut out a little of the protein supplementation (you seem to be getting enough with just half that) you could cut 400 cals out of the diet easily.
I'm not good at counting calories, so I can't really comment too much on if you're eating too much or too little. Hopefully someone else can help you out there. a gram of protein contains 4 kcal. 20 x 4 = 80. mix that scoop with a cup of 2% milk and you get pretty close to that 200kcal youre thinking of. by mixing with water, you can cut out all those extra carbs, protein, and fat if you so desire.
robert, your diet looks fine to me. the only thing that worries me is that you you schedule a glass of water in. just how much water are you drinking a day? at least a gallon? how about a gallon and a half? you didnt list how long you have been dieting, but if its been 3+ months now it may be time for a break. have you considered low carbing?
Protein
Hi. I'm 5'7", I weigh 250 lbs and I'm looking for the best ways to lose body fat. For the past month I have been weight training via circuits after being told that it can double as cardio due to its fast pace. I have also been on a diet I created after reading Tom Venuto's "Burn the Fat, Feed the Muscle". I have lost about 15 lbs so far but the going seems painfully slow and I don't know if there's more I could be doing to lose fat even faster. Here's what I eat on an average day:
Wake up: Drink a glass of water
Breakfast: 1 cup of Egg Beaters with hotsauce, oatmeal with Splenda packet, 1 cup of milk, one tbsp of peanut butter and piece of fruit
Snack: Almonds, vegetables and two scoops whey protein in water
Lunch: turkey breast sandwich on whole wheat bread with lettuce, tomato and two slices of cheese
Snack: Chicken salad with Balsamic vinegar and olive oil, carrots and broccoli
Dinner: Large can of light tuna in water, vegetables
Before bed: Two scoops casein protein
I'm a pretty muscular guy. I was able to benchpress about 300 lbs back in high school. I walk about an hour a day, climb five stories of stairs at the parking garage up and down, and lift and carry heavy objects all day at work. My circuit plan is the Abs Diet circuit found at menshealth.com which I do every other day.
Does anyone have any suggestions? Protien diet is the best diet. Protein calories doesn't matter in fat burning.
you need about 300 grams of protein a day. so you are fine. just watch out for carbs. You have to consume more protein than carbs.
protein builds the muscle and when you build muscles. It is easier to fight the fat.
robert, your diet looks fine to me. the only thing that worries me is that you you schedule a glass of water in. just how much water are you drinking a day? at least a gallon? how about a gallon and a half? you didnt list how long you have been dieting, but if its been 3+ months now it may be time for a break. have you considered low carbing? I drink water all day long, but the very first thing I do when I wake up in the morning is drink a glass of water.
I try to limit my meals and snacks to a maximum of 30 carbs of any type. I try to make sure that the amount of calories I have per meal slowly decreases, so that breakfast is the biggest and dinner is the smallest and all my starches and veggies are eaten in the morning and only vegetables are consumed at night.
I've also been taking Nitric Oxide Overdrive a half an hour before my workouts.
Hi. I'm 5'7", I weigh 250 lbs and I'm looking for the best ways to lose body fat. For the past month I have been weight training via circuits after being told that it can double as cardio due to its fast pace. I have also been on a diet I created after reading Tom Venuto's "Burn the Fat, Feed the Muscle". I have lost about 15 lbs so far but the going seems painfully slow and I don't know if there's more I could be doing to lose fat even faster. Here's what I eat on an average day:
Wake up: Drink a glass of water
Breakfast: 1 cup of Egg Beaters with hotsauce, oatmeal with Splenda packet, 1 cup of milk, one tbsp of peanut butter and piece of fruit
Snack: Almonds, vegetables and two scoops whey protein in water
Lunch: turkey breast sandwich on whole wheat bread with lettuce, tomato and two slices of cheese
Snack: Chicken salad with Balsamic vinegar and olive oil, carrots and broccoli
Dinner: Large can of light tuna in water, vegetables
Before bed: Two scoops casein protein
I'm a pretty muscular guy. I was able to benchpress about 300 lbs back in high school. I walk about an hour a day, climb five stories of stairs at the parking garage up and down, and lift and carry heavy objects all day at work. My circuit plan is the Abs Diet circuit found at menshealth.com which I do every other day.
Does anyone have any suggestions?
Answer:
Don't take my word for gospel...but isnt a single scoop of either you casein or whey protein 20 grams with around 200 kcals? If you just cut out a little of the protein supplementation (you seem to be getting enough with just half that) you could cut 400 cals out of the diet easily.
I'm not good at counting calories, so I can't really comment too much on if you're eating too much or too little. Hopefully someone else can help you out there.
Answer:
Sorry, I meant one scoop for the casein protein. Still have whey on the mind. 20 grams is about 100 calories (unless that's the whey too...).
Answer:
Sorry, I meant one scoop for the casein protein. Still have whey on the mind. 20 grams is about 100 calories (unless that's the whey too...). yup, that's what most whey is too
Answer:
Should I be doing interval cardio on my non-lifting days?
Answer:
Should I be doing interval cardio on my non-lifting days? It will only help. If you can make time, then do it.
Answer:
It all depends on what your body responds to. I personally do not like "circuit training" as I do not think it gives your muscles enough time to rest and rebuild. If you want to keep your intensity up, try supersets. Superset is where you work opposing muscle groups back to back with no rest. Examples of such muscles are the biceps and triceps, hamstrings and quads, and chest and back. I would recommend a 3 or 4 day split with supersets and along with 2 days of cardio only - 30 - 45 min. Along with this, you should really tweek your nutrition and make sure you are getting the proper amount of macro nutrients for your goals. This is all strictly my opinion and what I find works for me. Take from it what you want.
Answer:
Don't take my word for gospel...but isnt a single scoop of either you casein or whey protein 20 grams with around 200 kcals? If you just cut out a little of the protein supplementation (you seem to be getting enough with just half that) you could cut 400 cals out of the diet easily.
I'm not good at counting calories, so I can't really comment too much on if you're eating too much or too little. Hopefully someone else can help you out there. a gram of protein contains 4 kcal. 20 x 4 = 80. mix that scoop with a cup of 2% milk and you get pretty close to that 200kcal youre thinking of. by mixing with water, you can cut out all those extra carbs, protein, and fat if you so desire.
robert, your diet looks fine to me. the only thing that worries me is that you you schedule a glass of water in. just how much water are you drinking a day? at least a gallon? how about a gallon and a half? you didnt list how long you have been dieting, but if its been 3+ months now it may be time for a break. have you considered low carbing?
Answer:
Protein
Hi. I'm 5'7", I weigh 250 lbs and I'm looking for the best ways to lose body fat. For the past month I have been weight training via circuits after being told that it can double as cardio due to its fast pace. I have also been on a diet I created after reading Tom Venuto's "Burn the Fat, Feed the Muscle". I have lost about 15 lbs so far but the going seems painfully slow and I don't know if there's more I could be doing to lose fat even faster. Here's what I eat on an average day:
Wake up: Drink a glass of water
Breakfast: 1 cup of Egg Beaters with hotsauce, oatmeal with Splenda packet, 1 cup of milk, one tbsp of peanut butter and piece of fruit
Snack: Almonds, vegetables and two scoops whey protein in water
Lunch: turkey breast sandwich on whole wheat bread with lettuce, tomato and two slices of cheese
Snack: Chicken salad with Balsamic vinegar and olive oil, carrots and broccoli
Dinner: Large can of light tuna in water, vegetables
Before bed: Two scoops casein protein
I'm a pretty muscular guy. I was able to benchpress about 300 lbs back in high school. I walk about an hour a day, climb five stories of stairs at the parking garage up and down, and lift and carry heavy objects all day at work. My circuit plan is the Abs Diet circuit found at menshealth.com which I do every other day.
Does anyone have any suggestions? Protien diet is the best diet. Protein calories doesn't matter in fat burning.
you need about 300 grams of protein a day. so you are fine. just watch out for carbs. You have to consume more protein than carbs.
protein builds the muscle and when you build muscles. It is easier to fight the fat.
Answer:
robert, your diet looks fine to me. the only thing that worries me is that you you schedule a glass of water in. just how much water are you drinking a day? at least a gallon? how about a gallon and a half? you didnt list how long you have been dieting, but if its been 3+ months now it may be time for a break. have you considered low carbing? I drink water all day long, but the very first thing I do when I wake up in the morning is drink a glass of water.
I try to limit my meals and snacks to a maximum of 30 carbs of any type. I try to make sure that the amount of calories I have per meal slowly decreases, so that breakfast is the biggest and dinner is the smallest and all my starches and veggies are eaten in the morning and only vegetables are consumed at night.
I've also been taking Nitric Oxide Overdrive a half an hour before my workouts.