BEST WAY TO LOSE FAT

Ok, I lost 5 lbs in four weeks and went from 225 down to 220. The problem is that I cannot see a difference fat wise. I do my endurance lifts 4-6 times a week, and cardio 3-5 times at a 1:1 ratio for 25 minutes with a five minute warm up/ cool down. My diet (since im at college) is hard to gage. I eat 5-7 small meals a day and eat as clean as possible staying away from starchy foods, sugars, and liquid calories. I take whey shakes in the a.m., Nitro Core 24 during the day and O.N. Casien before bed. Also, I drink approximately 1 gallon of water a day. I am worried that I am losing more mass than fat!!! Currently I am at roughly 13.5% bodyfat Also, is this the right configuration for protien consumption? 220 lbs/ 2.2(kilos)= 100(kilos for my weight) x 1.8 g. protien= 180 grams I need to consume daily to maintain my mass. any suggetsions would be greatly appreciated.


Jamison

I've always seen the formula

body weight pounds x 1.2 grams/pound = grams of protein daily

So for a guy like me, 200 pounds x 1.2 g/# = 240 grams of protein daily. I think the magic number really depends on you. I've seen ranges from 1 gram per pound of body weight to 1.5 grams.

Also, you're eating 5 to 7 small meals a day, but how many calories are you consuming? You'll see through a lot of the posts that if you truly want to lose weight, you have to burn more calories than you're consuming.

I would say if you want to weigh less you gotta eat less. I wouldnt worry about getting in that much protein a day bc i weigh about 190 and ony get in about 150 to 180 grams of protein in a day and about 2000 - 2300 calories a day. Doing this I went from 200lbs to 186 in like 2 monthes.
Goodluck!

Try your best to track your calories somewhat if you can...a very easy approach is take your body weight times 10 to loose weight...so for you shoot for 2200 calories a day. Try to get most of your carbs in earlier in the day and taper off to just veggies and protein later at night or protein and healthy fats....mix up 1-2 scoops of that casein protein with a tbs of natural peanutbutter in a bowl, throw it in the freezer for 30 min's and it's quite a treat. If you can try and do your cardio seperate from your weights a few days a week if possible, espically 1st thing in the morning if your schedule allows you too. it will keep ur metabolism fire'n..actually if you want it bad enuff you will make it work. Good luck brother, keep us all updated!

I agree. You need to up your protein. If you're at 220, you should be consuming a minimum of 220g/day to maintain. You should probably shoot for 240-250.

With your cardio - track your heart rate...you're in college so probably in the 20-25 age group. Your HR during cardio should stay between 125-140bpm. Maintain this for 30 minutes after your lifting and you'll be shredding the fat away.

Try cutting water a little bit to 3/4 of a gallon. And be sure you're getting 50-55g of your protein within 30 min of your lifting. Good luck.