Training... yer?

[darthpil]

Hi, just wonderin'. I've been training for about a year now, and I got a few pounds of extra fat that I would love to cutt. I know that alot of u guys have much knowledge about training, so i was hoping that u could give me some tips about dieting/fat loss programs etc..

 

[outlawtas]

age/stats/training history/current diet/goals?

 

[AngryMuscles]

spam. rofl

 

[darthpil]

I usually do 3 series with 6 reps. So I bench 170, squat 154, though i havent used deadlift much. I know I'm weak, but im very motivated and im always looking forward to workout at the gym ! (sorry that my english suck, im norwegian .) My goal is to cutt down my extra fat around my abs and breast area and my weight is around 168.
My age is 18, but filling 19 soon. Thanks

edit: And woops, I've been training for about a year ( 11 months i think)

 

[NXG+]

diet and cardio are the key elements to fat loss mate.

I favour a high protein/high fat/low carb diet and HIIT and tabata cardio.

I would estimate at your weight youd want somewhere AROUND 3000 cals a day to cut, but that obviously depends on your job, activity level, metabolism etc.

Id use SOMETHING like 280g prot, 180g fat, 50g carbs.

2x HIIT sessions/wk

2x Tabata sessions/wk

+ usual lifting.

 

[darthpil]

I see, thanks. I usually alot of fruits after the workout. Should i change that with high protein products?
But i'm just wondering. If i get to much protein troughout a day, doesn't that convert to fat? So i mean in this case that 280g protein is to much for my body weight

 

[NXG+]

I see, thanks. I usually alot of fruits after the workout. Should i change that with high protein products?

But i'm just wondering. If i get to much protein troughout a day, doesn't that convert to fat?

So i mean in this case that 280g protein is to much for my body weight

1. Fruit after training is good in that its simple carbs. Thats great, but eat some fast acting protein (whey) soon after too.

2. Will too many calories be stored as fat...yes perhaps. Can protein actually be converted to fat, no.

3. I think not, remember i only suggested 50g carbs, so your main energy sources are protein and fats. With the breakdown i gave:

Protein @ 280g = 4 calories a gram = 4x280 = 1120 cal
Fat @ 180g = 9 cals a gram = 9x180 = 1620
Carb @ 50g = 4 cals a gram = 50x4 = 200

total = 2940 cals

I would have thought you'd cut fine on 2940 cals, but hey you know your own metabolism better than I do. If your not losing weight with that cardio routine and on that diet, just adjust fats down a little and perhaps protein down a LITTLE sure.

 

[darthpil]

yay thanks. It really helped. But I just wonder, whats the difference with whey and soy proteins?

 

[NXG+]

i dont honestly know. I know that most people certainly prefer whey and whey is much faster absorbed...There was also a few studies that showed soy promotes estrogen (bad).

 

[Big Dane]

Go with whey for sure for protein shakes.