What can I do better

[TechBoyJK]

Growing up, I was pretty much a super athlete. I played baseball, basketball, football, gymnastics, etc.

My top sport though was inline speed skating. I was one of the top ranked speed skaters in the nation (for my age bracket). I had almost 0 body fat. I was thin, upper body wise, but I was amazingly tone, etc.

Over time, via various injuries, I got to a point I couldn't be athletic at all. I messed up my back (pulled/tore muscles) and eventually got a really bad inguinal hernia.

I actually got pretty depressed, because I basically watched myself deteriorate. With the hernia especially (required surgeries, patches, etc, my intestines were flowing out of my abs it sucked), once it was fixed, I was sooooo scared to do anything to mess it up again.

I eventually kind of withered and got chunky. I felt incredibly uncomfortable in my own skin. The athletic sporty girls I was used to being able to attract without a problem just werent attracted to me any more. I mean, if they didnt know me, they just saw me as a lazy, sloth looking dude.

About a year ago, after my doctor said I should be fine for moderate excercise, I bought a new pair of skates and started skating a few times a week. After a few months, I was noticiably in better shape (nothing like I used to be), and I felt like I had gained enough back to start excercising elsewhere. Joined the YMCA, started running and doing moderate weight training.

Fast forward a year, and I've pretty much been doing alot of pushups everyday (have those perfect pushup things), I do moderate weight training 3 times a week, I also still skate at least once a week. I do cardio training... ahem.. i use an elliptical for 20 minutes on a moderate resistance for 15-20 minutes, probably 3-4 times a week.

I feel 100000 times better than I did just a few years ago.

However, I'm still carrying alot of the stomache fat that I built up. I've decided to cut out alot of unneccessary foods from my diet.

I'm not eating meat, only having a carnation instant breakfast (along with my vitamins) in the morning, having a "health grub" that I mix up for a mid after noon snack, and making myself a small dinner when I get out of work. I might have a lower calorie snack or two in the evening.

I work out in the evenings too.

My health grub, btw, is a combination of Hakka Pestle Cereal (loaded with fiber, vitamins, proteins, etc.), quaker instant oatmeal (ads flavor and nutrients) and a big scoop of whey protein (for my muscles). My vitamins are a multi-vitamin, a fiber pill, and a hydroxycut.

I've really noticed that the hydroxycut suppresses my appetite. I've tested it. If I take one in the morning, along with the instant breakfast, I won't feel hungry until late afternoon. I still have my health grub around 1-2, but its not because IM hungry.

If I dont take a hydroxycut, I end up feeling hungry all day no matter what I eat.

With that, over the past few weeks, I've started to notice the fat around my waste disappearing. Slowly but surely. I don't really feel any more tired without all the calories.

Is there anything I could do to my diet to make things more effective? I think I'm only taking in about 1000-1,500 calaries a day. Even with that, I still seem to be gaining muscle mass which I attribute to the weigh protein. But my main concern is to burn off as much fat as possible.

I'm pretty strapped for cash so I'm not looking for an expensive wonder pill.

 

[nervegrind3r]

I had almost 0 body fat.

I just like that line, but your point is taken.

I never took pills, even stuff like hydroxy cut, but my opinion is that most if not all of that is shit.

I think you could do more for cutting by eating more in general, and getting more protein in your diet. I would not take in less than 1500 calories a day, and definitely take in more if you are active. I would add another small meal or two, and eat white meats and fish for extra protein. Im a not a fan of anything instant, like the carnation, or "low calorie" snacks you have at night, I just assume junk that stuff. Eat some fresh fruits and vegies instead, or a salad of sorts.

 

[brikis98]

Read the fat loss sticky.

 

[SociallyChallenged]

Originally posted by: brikis98
Read the fat loss sticky.

Also, keep in mind that you don't need to take hydroxycut if you're dieting right. With the info from the fat loss sticky, you can portion your meals out, eat frequently to keep hunger at bay, and lose fat without tossing that junk into your system.

 

[TechBoyJK]

Originally posted by: nervegrind3r

I had almost 0 body fat.

I just like that line, but your point is taken.

I never took pills, even stuff like hydroxy cut, but my opinion is that most if not all of that is shit.

I think you could do more for cutting by eating more in general, and getting more protein in your diet. I would not take in less than 1500 calories a day, and definitely take in more if you are active. I would add another small meal or two, and eat white meats and fish for extra protein. Im a not a fan of anything instant, like the carnation, or "low calorie" snacks you have at night, I just assume junk that stuff. Eat some fresh fruits and vegies instead, or a salad of sorts.

Well, I don't see the carnation instant breakfast as a meal replacement, more or less thick chocolately goodness with some vitamins thats makes me smile when I wake up in the morning.

With protein, the "grub" i make, it includes a helping of over 40grams of whey protein, and the rest of the incredients have about 4-8 grams. My small dinner often consists of a salad with 0fat dressing.

If I don't eat enough, but I have plenty of protein (say, all I eat is protein shakes), at what point will my body first burn muscle before fat? I was under the assumption that as long as I have enough protein for my muscles, I have critical vitamins, and I eat some fruit and enough water, I can pretty much still build muscle mass while my body burns fat for fuel. It seems to be working, I can noticably see weight loss around my waist every week or so. I'm thinking if I just keep doing what I'm doing I'll eventually be as lean as I want to. I'd like to accelerate that though, and prevent the risk of burning muscle too.

I've been so busy otherwise, I haven't had a chance to get caught up on fat loss skillz. I will read the stickied thread when I get home from work.

Yes, my senior year of high school I was measured as having 2.1% body fat. I was in incredibly good shape (could go run 20 miles without issue) and was running 51 second 400 yard dashes. Not bad for a 5'9 white guy. So I didnt feel unhealthy. The health teacher who measured me though said it was borderline unhealthy to have that little body fat though, citing if I ever got sick I had no wiggle room.

 

[SociallyChallenged]

Originally posted by: TechBoyJK

Originally posted by: nervegrind3r

I had almost 0 body fat.

I just like that line, but your point is taken.

I never took pills, even stuff like hydroxy cut, but my opinion is that most if not all of that is shit.

I think you could do more for cutting by eating more in general, and getting more protein in your diet. I would not take in less than 1500 calories a day, and definitely take in more if you are active. I would add another small meal or two, and eat white meats and fish for extra protein. Im a not a fan of anything instant, like the carnation, or "low calorie" snacks you have at night, I just assume junk that stuff. Eat some fresh fruits and vegies instead, or a salad of sorts.

Well, I don't see the carnation instant breakfast as a meal replacement, more or less thick chocolately goodness with some vitamins thats makes me smile when I wake up in the morning.

With protein, the "grub" i make, it includes a helping of over 40grams of whey protein, and the rest of the incredients have about 4-8 grams. My small dinner often consists of a salad with 0fat dressing.

If I don't eat enough, but I have plenty of protein (say, all I eat is protein shakes), at what point will my body first burn muscle before fat? I was under the assumption that as long as I have enough protein for my muscles, I have critical vitamins, and I eat some fruit and enough water, I can pretty much still build muscle mass while my body burns fat for fuel. It seems to be working, I can noticably see weight loss around my waist every week or so. I'm thinking if I just keep doing what I'm doing I'll eventually be as lean as I want to. I'd like to accelerate that though, and prevent the risk of burning muscle too.

I've been so busy otherwise, I haven't had a chance to get caught up on fat loss skillz. I will read the stickied thread when I get home from work.

Yes, my senior year of high school I was measured as having 2.1% body fat. I was in incredibly good shape (could go run 20 miles without issue) and was running 51 second 400 yard dashes. Not bad for a 5'9 white guy. So I didnt feel unhealthy. The health teacher who measured me though said it was borderline unhealthy to have that little body fat though, citing if I ever got sick I had no wiggle room.

Where did you get this assumption? Your body will digest available nutrients first - meaning dietary intake. When that is gone, it will move to fat. To hinder muscle loss while losing fat, you have to stress the body into a state where it needs to repair the muscle more than it needs to burn the protein for energy. In return, it gets the energy from fat stores. You may be losing weight, but I can 100% assure you that you're losing muscle as well. You also won't get as lean as you want to. You will reach a point where you're fat-skinny. You won't get to where you're ripped up without correct dieting and resistance training.

I understand that you may know some things about your body, but you still need a bit of clarification. Like it was already said, please refer to the fat loss sticky. And please start eating more. What did your body do to you that it deserved to get practically starved?

 

[TechBoyJK]

Originally posted by: SociallyChallenged

Originally posted by: TechBoyJK

Originally posted by: nervegrind3r

I had almost 0 body fat.

I just like that line, but your point is taken.

I never took pills, even stuff like hydroxy cut, but my opinion is that most if not all of that is shit.

I think you could do more for cutting by eating more in general, and getting more protein in your diet. I would not take in less than 1500 calories a day, and definitely take in more if you are active. I would add another small meal or two, and eat white meats and fish for extra protein. Im a not a fan of anything instant, like the carnation, or "low calorie" snacks you have at night, I just assume junk that stuff. Eat some fresh fruits and vegies instead, or a salad of sorts.

Well, I don't see the carnation instant breakfast as a meal replacement, more or less thick chocolately goodness with some vitamins thats makes me smile when I wake up in the morning.

With protein, the "grub" i make, it includes a helping of over 40grams of whey protein, and the rest of the incredients have about 4-8 grams. My small dinner often consists of a salad with 0fat dressing.

If I don't eat enough, but I have plenty of protein (say, all I eat is protein shakes), at what point will my body first burn muscle before fat? I was under the assumption that as long as I have enough protein for my muscles, I have critical vitamins, and I eat some fruit and enough water, I can pretty much still build muscle mass while my body burns fat for fuel. It seems to be working, I can noticably see weight loss around my waist every week or so. I'm thinking if I just keep doing what I'm doing I'll eventually be as lean as I want to. I'd like to accelerate that though, and prevent the risk of burning muscle too.

I've been so busy otherwise, I haven't had a chance to get caught up on fat loss skillz. I will read the stickied thread when I get home from work.

Yes, my senior year of high school I was measured as having 2.1% body fat. I was in incredibly good shape (could go run 20 miles without issue) and was running 51 second 400 yard dashes. Not bad for a 5'9 white guy. So I didnt feel unhealthy. The health teacher who measured me though said it was borderline unhealthy to have that little body fat though, citing if I ever got sick I had no wiggle room.

Where did you get this assumption? Your body will digest available nutrients first - meaning dietary intake. When that is gone, it will move to fat. To hinder muscle loss while losing fat, you have to stress the body into a state where it needs to repair the muscle more than it needs to burn the protein for energy. In return, it gets the energy from fat stores. You may be losing weight, but I can 100% assure you that you're losing muscle as well. You also won't get as lean as you want to. You will reach a point where you're fat-skinny. You won't get to where you're ripped up without correct dieting and resistance training.

I understand that you may know some things about your body, but you still need a bit of clarification. Like it was already said, please refer to the fat loss sticky. And please start eating more. What did your body do to you that it deserved to get practically starved?

Well after reading the stickied thread, I don't think I'm that far off from having an ideal routine. I DO need to take in more, but I need to be careful about what I'm adding. I think I get just about the right amount of protein, so it seems I need to look at adding low fat, low carb foods with a low GI.

In regards to burning muscle, I think I'm clear that it's important that while I'm on this diet, I kick up the weight training a bit so that my muscles must repair, absorb all that protein, and tell my body to find fuel elsewhere. I already do moderate weight training though, so perhaps this is why I haven't felt any weaker and haven't really felt like I'm loosing weight (even though over the past weeks I can tell I'm burning the fat around my waste).

I did my BMR calculation using the parameters of 28/165/69 based on the calculator recommended in the stickied thread. bmi calculator

Doing a quick and dirty assessment on my energy needs it seems that I have the following figures to consider

BMR - 1791
TER - 2923


To my understanding, this means I need to take in a minimum of 1791 calories a day (preferably healthy, protein based calories), and my level of activity throughout the day says I need about 2923 calories to provide the energy needed. So my caloric deficit is 1132, which equates to about 1/3 pound of fat per day, assuming my body is burning fat.

Is this correct?