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  1. #1
    Registered User explorer87's Avatar
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    How do I lose fat while working out?

    I am sticking to 1500 calories a day to burn fat and without going to the gym I dropped down from 116 to 105 when all of a sudden I stopped losing weight.

    My friend advised me to go to the gym which I began to do, I do around 1 hour of strength training leg press, squats, rowing etc.

    I slowly began to lose weight again but my question now is do I need to increase my protein intake? I eat 2-3 eggs a day, chicken etc but I don't count how much protein I am consuming.

    If I begin to increase my protein intake will I not also increase calories intake which will be counter productive?
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  2. #2
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    Originally Posted by explorer87 View Post

    If I begin to increase my protein intake will I not also increase calories intake which will be counter productive?
    Not if you decrease one of the other macro nutrient values, such as carbs to offset the increased protein.

    IE. Increase protein by 40g/day, decrease carbs by 40g/day = no net difference in calories.
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  3. #3
    Be strong, have hope JaymzJ's Avatar
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    You’re over 30 and you only weigh 105 lbs!!!??? Are you sure you want to lose weight? Something doesn’t add up here.
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    If you don't know how much protein you're getting then technically you don't know how many calories you're eating either, since they are linked.

    Whats your height? Age? Sex?
    All it takes is consistency, effort, proper nutrition, good programming, and TIME.
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  5. #5
    Registered User explorer87's Avatar
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    Sorry I am 103kg

    I am M/5ft11/227lbs

    I eat food based on calories but I don't really count protein intake.
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    team ketchup AdamWW's Avatar
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    Originally Posted by explorer87 View Post
    Sorry I am 103kg

    I am M/5ft11/227lbs

    I eat food based on calories but I don't really count protein intake.
    Lol wow Ok... you had me scared

    Dude 1500 calories is a huge deficit... you don’t need to have calories so low
    The power of carbs compels me!
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    I'm huge in Japan! xsquid99's Avatar
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    Originally Posted by explorer87 View Post
    Sorry I am 103kg

    I am M/5ft11/227lbs

    I eat food based on calories but I don't really count protein intake.
    Then you're definitely miscounting calories, because you should be losing probably close to a kg a week at 1500 calories, and its also unlikely you would have a lot of energy to workout at that low of a calorie level. Its your overall weekly calorie average that matters, not just "some days" or "most days". If you eat 1500 Monday through Friday and you don't track calories at all on the weekends thats not 1500 calories a day, or if you're doing untracked "cheat meals" or even worse "cheat days", all of those things factor into your average calorie intake.

    If you're not using a food scale and tracking every single ingredient down to the gram then you really have no idea how much you're eating.

    If you want to raise your protein, as mentioned your carbs and/or fats need to go down to balance out the net calorie level.

    How long has your weight been stalled out?
    Last edited by xsquid99; 10-14-2020 at 05:12 PM.
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    Registered User explorer87's Avatar
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    Originally Posted by AdamWW View Post
    Lol wow Ok... you had me scared

    Dude 1500 calories is a huge deficit... you don’t need to have calories so low
    My deficit isn’t 1500 calories I consume 1500 so my deficit is 500 calories a day?
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    Originally Posted by explorer87 View Post
    My deficit isn’t 1500 calories I consume 1500 so my deficit is 500 calories a day?
    LOL, no. Unlikely your maintenance is 2000 calories a day, thats really low. www.tdeecalculator.net will give you a ballpark estimate.

    What is your activity level like outside of the gym?
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  10. #10
    Registered User explorer87's Avatar
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    Originally Posted by xsquid99 View Post
    LOL, no. Unlikely your maintenance is 2000 calories a day, thats really low. will give you a ballpark estimate.

    What is your activity level like outside of the gym?
    Oh I was using the one on this website
    That states it as 2300calories. So my deficit is 800
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    Registered User explorer87's Avatar
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    Outside the gym my activity level is nonexistent
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  12. #12
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    Originally Posted by explorer87 View Post
    Outside the gym my activity level is nonexistent
    Ok, well yeah its possible you have a very low TDEE then. Couple a low TDEE with calorie tracking errors and if your weight loss has stalled for 3+ weeks then you can assume that you've been eating at your new maintenance calorie level.

    When weight loss stalls out for that long you have 3 options to kickstart it again, you can eat less, move more, or a combination of the two.

    If you have a smartphone that tracks steps sometimes this is a good general indicator of movement throughout the day. Obviously the steps aren't that accurate, but I still find it helpful just to gauge my general activity level. For myself, I know that generally I like to be at least 10,000 steps a day, and if I'm trying to cut weight I generally try to raise that up to at least 12-13,000 steps a day, this is in addition to my normal gym workout strength training schedule. Just something to think about if you find that you have a sedentary lifestyle. Most of your daily calorie burn will happen outside of the gym, so all that time you spend doing other things is important when it comes to fat loss.
    All it takes is consistency, effort, proper nutrition, good programming, and TIME.
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    team ketchup AdamWW's Avatar
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    Originally Posted by explorer87 View Post
    Outside the gym my activity level is nonexistent
    Ever think about changing that? Even a couple 15-20minute walks a day can do a ton for your overall health
    The power of carbs compels me!
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    Subscribed. I'm pretty close to the same weight as you. Ain't no way I could function on that low of calories.
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    Originally Posted by explorer87 View Post
    I am sticking to 1500 calories a day to burn fat and without going to the gym I dropped down from 116 to 105 when all of a sudden I stopped losing weight.

    My friend advised me to go to the gym which I began to do, I do around 1 hour of strength training leg press, squats, rowing etc.

    I slowly began to lose weight again but my question now is do I need to increase my protein intake? I eat 2-3 eggs a day, chicken etc but I don't count how much protein I am consuming.

    If I begin to increase my protein intake will I not also increase calories intake which will be counter productive?
    Even with little to no activity outside of the gym I think there is no way you are eating 1500 calories a day. I didn't start doing cardio until relatively recently, but at 227 lbs I would have been dropping weight like crazy at that low calorie level (I am the same height as you).

    You may be eating 1500 calories from Monday-Thursday and then not count calories in the weekends. I did that in an early phase of this cut, but when you actually start counting everything (so that you know your actual average daily intake) you see that in reality your average intake could still be well above 2000 calories a day. I have a really big appetite and without tracking I could easily eat 4000-5000 calories in a day without feeling "stuffed". I think that applies to a lot of people who are fat.

    Unless you actually count everything so that you know your average daily intake, there is no way of controlling your weight loss. You can still eat more on weekends if you want to, but you have to track everything and make sure it fits into a weekly "budget" (for instance, I currently eat about 1900 on weekdays and then more in the weekends). But only go as low as you can while still getting the minimum required protein and dietary fat.
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    I am working out from last 00 days but I'm not losing weight. I am also following my diet regime.
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    Originally Posted by smithtimothy View Post
    I am working out from last 00 days but I'm not losing weight. I am also following my diet regime.
    I guess you didn't mean to write 00 days... You need to accurately count calories for at least 2 weeks before deciding if it's the wrong level for fat loss.
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  18. #18
    Registered User explorer87's Avatar
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    Originally Posted by AdamWW View Post
    Ever think about changing that? Even a couple 15-20minute walks a day can do a ton for your overall health
    I probably walk 15-20 mins a day going to the shops and on the subway etc.

    I guess you could call that exercise
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    Registered User explorer87's Avatar
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    Originally Posted by EiFit91 View Post
    Even with little to no activity outside of the gym I think there is no way you are eating 1500 calories a day. I didn't start doing cardio until relatively recently, but at 227 lbs I would have been dropping weight like crazy at that low calorie level (I am the same height as you).

    You may be eating 1500 calories from Monday-Thursday and then not count calories in the weekends. I did that in an early phase of this cut, but when you actually start counting everything (so that you know your actual average daily intake) you see that in reality your average intake could still be well above 2000 calories a day. I have a really big appetite and without tracking I could easily eat 4000-5000 calories in a day without feeling "stuffed". I think that applies to a lot of people who are fat.

    Unless you actually count everything so that you know your average daily intake, there is no way of controlling your weight loss. You can still eat more on weekends if you want to, but you have to track everything and make sure it fits into a weekly "budget" (for instance, I currently eat about 1900 on weekdays and then more in the weekends). But only go as low as you can while still getting the minimum required protein and dietary fat.
    I did lose weight very quickly, I lost 10kg in about 5 weeks
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    Originally Posted by explorer87 View Post
    I did lose weight very quickly, I lost 10kg in about 5 weeks
    There's no way you went from that rate of a loss that big to a complete stop. As I asked before, HOW LONG HAS YOUR WEIGHT LOSS STALLED?
    All it takes is consistency, effort, proper nutrition, good programming, and TIME.
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    team ketchup AdamWW's Avatar
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    Originally Posted by explorer87 View Post
    I probably walk 15-20 mins a day going to the shops and on the subway etc.

    I guess you could call that exercise
    I call that sedentary...

    Sedentary adults: <5,000 steps
    Low Activity: 5,000-7,499 steps
    Somewhat active: 7,500-9,999 steps
    Active: >10,000 steps
    Highly Active: >12,500 steps

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    Originally Posted by xsquid99 View Post
    There's no way you went from that rate of a loss that big to a complete stop. As I asked before, HOW LONG HAS YOUR WEIGHT LOSS STALLED?
    My weight loss stalled for a couple of weeks until I started doing more intense exercise at the gym and then it resumed its downward trajectory.
    My weight was decreasing initially just with a healthy diet and walking for an hour a day
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