Running 10km (6.1 miles) 4-5 times a week for fat lose.

[ALCHEMY]

I am having a really sh!ty time losing weight, no matter what i do on those machines, i just can't cut the fat at all. I am an extreme Endomorph and it is seriously depressing. I think the only way i will lose fat is if i do some serious shock cardio. One of my friends did this, he would run 12-20km everyday and it just shocked his body into extreme weight loss. I don't even look fat, but i am sick of it ****ing up my chances with girls because they think i look husky or chubby, also, clothes fit me like ****. I went from 240lbs to 171lbs pounds. I am now 191 because i have been bulking. I still feel and look 220lb in my opinion, my genetics are just horrible.

I think shocking my system is the best bet. Any other endo's in here? Tips?

[andre patton]

you got so many misconceptions i dont know where to start.

but we must start somewhere. whats your diet like? post an average day for you. and how many times a week do you eat fast food.

[ALCHEMY]

you got so many misconceptions i dont know where to start.

but we must start somewhere. whats your diet like? post an average day for you. and how many times a week do you eat fast food.


Really, lol, i actually thought i was pretty knowledgable in regards to fitness.

Morning.

-24 grams scoop of protein + water

- yogurt, 2 scoops of oatmeal and some strawberries/blueberries mixed in.

Snack

- Banana

Lunch

- Grilled chicken salad, Sometimes it is a Shrimp Salad.

2nd Snack

- Apple or Banana

Dinner

- Chicken Breast

- Mixed Veggies

- Salad - lots of greens

Before bed

24g shot of protein.


This is my diet when i am trying to cut. When i say fukk it i can eat pretty poorly. But i am usually pretty consistent with my diet. The thing i have figured out is that i cannot slip up at all, my genetics just won't allow it.

What misconceptions do i have....?

[bigmanharris]

How tall are you?

[HarlemAL82]

Stick with it fam. it will get better. Try doing HIITand dont forget the weights. Also set the Ebook Burn the fat feed the Muscle. Diggy stickied it. it will help you.

[andre patton]

if you're really fed up and you've got time and gym access heres what i would do.

switch to a no carb or carb cycling diet. if you weigh 190lbs i would eat 2000 calories a day. make sure you get at least 300 calories from protein. fats should be healthy fats. follow your diet w/ fitday or somethin. take that 2000 calories and divide it up over 6 meals and eat one every 4 hours. yup, even in the middle of the night.

mornings do HIIT. dont puzzyfoot around and jog, you gotta sprint out there or its not high intensity and you wont see the fat loss benefits of said program. evenings hit the weights. drop the machines...do freeweights. starting strength, max ot, bill starr, all good workouts.

do that day in/day out for a month and you should notice a drastic change. your body type plays a major role in what you look like, but remember your mind still had to create that body. a fat nygga might be predisposed to bein fat...but he still had to eat bad food and lack exercise to get fat, ya mean? member all them fat lil kids in middle school that started playin football and turned into buff nyggas in high school?

[HarlemAL82]

if you're really fed up and you've got time and gym access heres what i would do.
switch to a no carb or carb cycling diet. if you weigh 190lbs i would eat 2000 calories a day. make sure you get at least 300 calories from protein. fats should be healthy fats. follow your diet w/ fitday or somethin. take that 2000 calories and divide it up over 6 meals and eat one every 4 hours. yup, even in the middle of the night.
mornings do HIIT. dont puzzyfoot around and jog, you gotta sprint out there or its not high intensity and you wont see the fat loss benefits of said program. evenings hit the weights. drop the machines...do freeweights. starting strength, max ot, bill starr, all good workouts.
do that day in/day out for a month and you should notice a drastic change. your body type plays a major role in what you look like, but remember your mind still had to create that body. a fat nygga might be predisposed to bein fat...but he still had to eat bad food and lack exercise to get fat, ya mean? member all them fat lil kids in middle school that started playin football and turned into buff nyggas in high school?

On some real sh1t b, they need to let n1ggas give pople rep points because this is a Powerful post.

[nalej]

you are not eating enough at all. you are starving yourself and your metabolism is in starvation mode which means slow as fukk. you need to eat more, at least 2000 calories or more like Andre said. And fukk long distance running, go with HIIT like he said.

High Intensity short bursts > Long distance

[Diggy_Dat_Niggy]

if you weigh 190lbs i would eat 2000 calories a day. make sure you get at least 300 calories from protein. fats should be healthy fats. follow your diet w/ fitday or somethin. take that 2000 calories and divide it up over 6 meals and eat one every 4 hours.

Im assuming you gave him 15% of caloric intake from protien

He may want clarification on 300 calories from protein...per meal or per day



see why below

caloric scale for people that dont know

protein = 4 calories per gram
carbs = 4 calories per gram
fat = 9 calories per gam

if thats per day is 12.5 grams a meal (300 cals from protein a day)

per meal thats 75 grams per meal (1800 cals from protein a day)



*ot*

Many use .85-1 gram per lb of body weight * on the lower end spectrum for protein intake (Mr. Olympias..Frank Zane and Lee Haney never used more than this)

Many use 1.5-2 grams per lb of body weight * many swear by this, but many others feel that it is overkill and wasteful

[andre patton]

Im assuming you gave him 15% of caloric intake from protien

He may want clarification on 300 calories from protein...per meal or per day



see why below

caloric scale for people that dont know

protein = 4 calories per gram
carbs = 4 calories per gram
fat = 9 calories per gam

if thats per day is 12.5 grams a meal (300 cals from protein a day)

per meal thats 75 grams per meal (1800 cals from protein a day)



*ot*

Many use .85-1 gram per lb of body weight * on the lower end spectrum for protein intake (Mr. Olympias..Frank Zane and Lee Haney never used more than this)

Many use 1.5-2 grams per lb of body weight * many swear by this, but many others feel that it is overkill and wasteful

whops. i meant 300g of protein per day. thats 1200 calories of protein and puts him between 1.5-2g of protein per lb of body weight (i think its supposed to be lean body weight, no?)

i'd honestly rather have people take TOO MUCH protein than TOO LITTLE because there are no repercussions from too much (within reason, of course), while taking too little will hinder muscle development. he needs to get a respectable amount of calories in his diet and when you're not eating carbs its really hard to get those calories in otherwise and sometimes its easier to just turn to unhealthy fats so its better to shoot for a higher number of protein.

[Diggy_Dat_Niggy]

whops. i meant 300g of protein per day. thats 1200 calories of protein and puts him between 1.5-2g of protein per lb of body weight (i think its supposed to be lean body weight, no?)

i'd honestly rather have people take TOO MUCH protein than TOO LITTLE because there are no repercussions from too much (within reason, of course), while taking too little will hinder muscle development. he needs to get a respectable amount of calories in his diet and when you're not eating carbs its really hard to get those calories in otherwise and sometimes its easier to just turn to unhealthy fats so its better to shoot for a higher number of protein.


Yeah should use lean weight. People get confused..Imagine some 400lb person taking in 800 grams of protein :weirdo:...I know its happened

[ALCHEMY]

if you're really fed up and you've got time and gym access heres what i would do.
switch to a no carb or carb cycling diet. if you weigh 190lbs i would eat 2000 calories a day. make sure you get at least 300 calories from protein. fats should be healthy fats. follow your diet w/ fitday or somethin. take that 2000 calories and divide it up over 6 meals and eat one every 4 hours. yup, even in the middle of the night.
mornings do HIIT. dont puzzyfoot around and jog, you gotta sprint out there or its not high intensity and you wont see the fat loss benefits of said program. evenings hit the weights. drop the machines...do freeweights. starting strength, max ot, bill starr, all good workouts.
do that day in/day out for a month and you should notice a drastic change. your body type plays a major role in what you look like, but remember your mind still had to create that body. a fat nygga might be predisposed to bein fat...but he still had to eat bad food and lack exercise to get fat, ya mean? member all them fat lil kids in middle school that started playin football and turned into buff nyggas in high school?


Cool. You've said pretty much what i've had on my mind the whole time. Going to eat a very low carb and high protein diet. I don't know if i will do much weight training though, weights really bulk my body up and make me look husky/thick. Like i said, i 've recently put on 20-22lbs of muscle, i don't really need to touch them, i guess i could do low weight high rep for toning/fat burning, but i just feel like i've put on enough muscle and now i need to shed this fat.

In regards to eating bad and looking fat, you are right, about two years ago i didn't take care of myself and i was a fat ass, i looked even worse because of my body type, however that's not my situation anymore. I went from 240 to 171, bruh, thats 69lbs!! Then, after i lost all of that weight i bulked up 20lbs. I HAVE DONE EVERYTHING RIGHT. This is about me being 188lbs and still not being able to shed that lower back fat/stomach fat. If i was still the 240lbs fatass, then yes, mentioning genetics would be seen as an excuse, i am past that point though. Here are my stats/workout plan, let me know what you guys think.

Height 5'11''
Weight 188lbs

Cutting Routine:

Monday: 10km run
Tuesday: 20 mins on the stationary bike and 30 mins on the elliptical. I will be doing hitt on these machines.
Wed: 10km run
Thursday: 20/30 routine
Friday: 10km run
Saturday: 20/30 routine
Sunday: Off.

[Diggy_Dat_Niggy]

^^do weights man, dont fall into that bs of itll make me look like this and that

Strip the fat off and you wont look "husky"

[ALCHEMY]

This routine is serious. 10km is no joke. I am taking pics of my progress - beginning, week 1, week 2, etc. Maybe i will post them up as i get further into this.

[andre patton]

I don't know if i will do much weight training though, weights really bulk my body up and make me look husky/thick. Like i said, i 've recently put on 20-22lbs of muscle, i don't really need to touch them, i guess i could do low weight high rep for toning/fat burning, but i just feel like i've put on enough muscle and now i need to shed this fat.


Thats not exactly how it works. You wont add muscle if you're eating a caloric deficit. No matter how much water you pour on a plant, if theres no nutrients in the dirt its not gonna grow.

What you should be worried about is maintaining the muscle mass you already have. Keeping that muscle will burn fat in itself. A 45 minute workout with heavy free weights burns more calories than a 45 minute jog.

edit: my point is if you just do your runs and you stop lifting your body will consume your muscles to feed itself and you'll end up looking like lance armstrong.

[ALCHEMY]

Thats not exactly how it works. You wont add muscle if you're eating a caloric deficit. No matter how much water you pour on a plant, if theres no nutrients in the dirt its not gonna grow.

What you should be worried about is maintaining the muscle mass you already have. Keeping that muscle will burn fat in itself. A 45 minute workout with heavy free weights burns more calories than a 45 minute jog.

edit: my point is if you just do your runs and you stop lifting your body will consume your muscles to feed itself and you'll end up looking like lance armstrong.


Haha, how did i over look this? Sometimes i get really worried because my body reacts so strongly to weight training. I wont be consuming anywhere near the calories i do when i am bulking. I actually did 40 mins of weight training before i did my cardio today. I will throw weights in with my 20/30 routine.

[ArizonaBeauty]

I'm trying to lose too. I excerise 3-4 times a week. I do 45 mins on the treadmill, keeping my heart rate where it says I'm doing high intensity and the 20 mins on the ellipitical, same intensity. I'm losing but slowly. Should I be doing weights too? Someone told me to lose the fat first and when I get around my weight target to start weights but you guys seem to be saying the opposite.

[Talyban]

ALchemy, I'm also on the process of cuttin some weight

Your program
Monday: 10km run
Tuesday: 20 mins on the stationary bike and 30 mins on the elliptical. I will be doing hitt on these machines.
Wed: 10km run
Thursday: 20/30 routine
Friday: 10km run
Saturday: 20/30 routine
Sunday: Off.

Is....sick.

That's on some semi-pro shiet. 10 km a day is a lot. But Running. Not runnin for 2 minutes than walkin the rest of the way pickin your nose and whistling around or some shiet like that lol

One day off?

If you don't get massive progress in 2 months of this regiment, your body is defunct, get a new one.

[Wondah_Woman]

I'm trying to lose too. I excerise 3-4 times a week. I do 45 mins on the treadmill, keeping my heart rate where it says I'm doing high intensity and the 20 mins on the ellipitical, same intensity. I'm losing but slowly. Should I be doing weights too? Someone told me to lose the fat first and when I get around my weight target to start weights but you guys seem to be saying the opposite.


you should add some weight/resistance training to your regiment. I know we as women worry about getting bulky, but we're not wired that way. it's going to tone you up and then in turn muscle burns more fat, which will aid in whatever kind of weight loss you're trying to accomplish.

[ALCHEMY]

ALchemy, I'm also on the process of cuttin some weight

Your program


Is....sick.

That's on some semi-pro shiet. 10 km a day is a lot. But Running. Not runnin for 2 minutes than walkin the rest of the way pickin your nose and whistling around or some shiet like that lol

One day off?

If you don't get massive progress in 2 months of this regiment, your body is defunct, get a new one.


Haha, honestly, the routine was a bit much for me so i have switched it up. My left knee could not take that much long distance running and I've been reading articles on hitt and how it works better for fat burning, so I've switched to that. Also, i have been taking Andre/Diggy's advice and using weight training to burn fat. The new routine feels just as hard as the last one, haha.

Hitt session goes like this. I use the running track at the gym - 8 laps = 1KM.
15 warm up laps, then i go as hard as i can for 60 seconds, then i walk for 60 seconds. I repeat that five times. Then i run another 20 or 30 laps. I try to get 60 laps in. Sometimes i stop at 40 if my body is really giving out. Schedule looks like this.

Mon: Hitt
Tue: Shoulders/biceps
Wed: Hitt
Thursday: Chest/Triceps
Friday: Hitt
Saturday: If i am feeling too tired i take it off, if not i do back/core
Sunday: Off

I am at the two week mark my upper body is considerably more toned and my upper abs are getting cut. Lower chest/gut/love handles are smaller but they just looks like smaller versions of the same thing. It is working though. Hopefully in another 8 weeks i will have reached my goal. Let me know what you guys think of my new routine, thanks.