Stubborn fat bastard?

[Andrew87]

Lol im getting angry. I have not lost a pound yet this week. I have been at the gym 3 striaght days. ive done chest tris back bis abs and ive done cardio 40min each of those days. i take in less then 1500 cal a day. My lifting work outs take me close to 2 hours. But yet some how i dont lose a pound. How do i measure body fat on my own so i can see if its even burning? cuz this is annoying me lol.

[hrdgain81]

You can get some calipers, but i doubt thats the problem. Your cals seem too low (I dont remember what you wt is though), and it also looks like your in the gym for far too long.

Cardio IMO should be 20 minutes Hiit for fatloss, and you shouldnt spend more then 45min - 1hr lifting. Your gonna burn yourself out going all out and not eating anything.

[widdoes2504]

Hrdgain is right. Reduce your time to 20-30 minutes and increase your calories to about 500 less than your bulking phase. Good luck.

[Andrew87]

i got it all figuered out. My scale at my house sucks and i have been losing the weight. And im 235 now and im like 5'9 so i got to keep the cardio up. I havent felt drained yet. Kinda did last week but now it goes great my hunger is down to a normal persons hunger and im keeping up easily. once i drop under 200 i think im going to cut back on cardio. My goal is like 170. I need the endurance though for MMA is basically also why im doing it.

[hrdgain81]

Ah completely forgot about the MMA endurance/cardio thread we had Andrew. My bad, I wasnt thinking.

[Andrew87]

Its no problem. I was helping my friend box yesterday for hsi match next week. It was fun but i still think BJJ and MMA is alot more fun then straight boxing. The thing that gets me is that i worked out hard yesterday did cardio then got stuck doing stuff and basically we boxed at 630pm and i didnt eat since 10am and i was still energized enough for a couple of 2min rounds. i think i got some energetic fat stored or something lol. But yeah i try not to do that but i basically didnt want to eat a good meal then get punched in the gut a bunch. The weights comming off though for sure think im down like 6 lbs in 2 weeks or so.

[iron_worker]

If you keep your cals way down like that, you're going to catabolize and lose a bunch of muscle/strength. Have lots of small meals throughout the day. Every meal should focus on lean protein intake.
That way, you'll burn fat, not muscle.

[dpnrj]

Andrew,

If you keep your calories low, you will lose muscle along with the fat. You are also setting yourself up to put fat back on when you back to a "normal" diet. This is a typical yo-yo dieting problem - cut calories low, lose fat and muscle, restore calories, gain more fat than you originally had. I've also red that hormonally, your body reacts to calorie restoration after dieting by storing more fat as a defense against future periods of caloric deficit.

[lorodz]

Originally Posted by dpnrj

Andrew,

If you keep your calories low, you will lose muscle along with the fat. You are also setting yourself up to put fat back on when you back to a "normal" diet. This is a typical yo-yo dieting problem - cut calories low, lose fat and muscle, restore calories, gain more fat than you originally had. I've also red that hormonally, your body reacts to calorie restoration after dieting by storing more fat as a defense against future periods of caloric deficit.

yes that's correct our body tends to think that food drought will happen in the future, and that in preparation for that event it tends to store more FAT than it should be. Confuse your brain by taking GOOD FATS (fish oil, avocado, etc) and you will continue burning

by the way when your working out make sure you reach your target heart rate to maximize fat loss and muscle gain click here for the calculator.

[Dr X]

Your calories are way to low for your weight. Your doing it all wrong. You should be eating about 2300 calories a day and you will lose weight. 15 to 20 of cardio is more then enough and do not train for more then 1 hour. Like iron worker said, you are catabolizing. You need to post your diet and routine so we can get a look at it.