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Fat Burn

need advice please!!

david128792
david128792 g David Debono
29 Post(s)
29 Post(s) Gender: Male Goal: Lose Fat Date Joined: November 11, 2013
Posted

I am 16 and working hard to succeed... its been 2 months since i started cardio on a daily basis and recently ive seen a decrease in the rate in which im loosing weight. Scott do you recomand any shakes i could take that could help gain muscel ( started weights last month) and keep my weight stabilised and preferabily loose weight thanks.Do you see it possible to cut by summer?

 

 

Scott_Herman
Scott_Herman a Scott Herman
7.1K Post(s)
7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted
Posted By: david128792

I am 16 and working hard to succeed... its been 2 months since i started cardio on a daily basis and recently ive seen a decrease in the rate in which im loosing weight. Scott do you recomand any shakes i could take that could help gain muscel ( started weights last month) and keep my weight stabilised and preferabily loose weight thanks.Do you see it possible to cut by summer?

 

 

Glad you are seeing results!  But it is hard to recommend anything without knowing some info first.

 

I need your DAILY protein, carbs, fat.

 

Bodyweight:

 

Bodyfat %:

 

Thanks!

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david128792
david128792 g David Debono
29 Post(s)
29 Post(s) Gender: Male Goal: Lose Fat Date Joined: November 11, 2013
Posted
Posted By: Scott_Herman

Glad you are seeing results!  But it is hard to recommend anything without knowing some info first.

 

I need your DAILY protein, carbs, fat.

 

Bodyweight:

 

Bodyfat %:

 

Thanks!

so scott im at 16% body fat :/ ... i take an avg of 35 grams of fat daily... protein at about 60 grams and carbs on an avg of 85 grams.. and my bodyweight is 79 kkgs which is equivilant to 174 lbs... im soo curious to know if im doing stuff right :3 thanks a lot scott for your support

Whisper
Whisper p+ Kostas Kroustaloudis
687 Post(s)
687 Post(s) Gender: Male Goal: Train for a sport Date Joined: September 9, 2011
Posted
Posted By: david128792

I am 16 and working hard to succeed... its been 2 months since i started cardio on a daily basis and recently ive seen a decrease in the rate in which im loosing weight. Scott do you recomand any shakes i could take that could help gain muscel ( started weights last month) and keep my weight stabilised and preferabily loose weight thanks.Do you see it possible to cut by summer?

 

 

Personally, I think its certain that you will lose the weight you want till summer man! look at the change you have already made!
Building muscle on the other hand is a very slow process. It will take years to pack on some serious mass. But dont get discouraged because a) you are doing great! b) fitness is a journey

Now, I m sure that Scott will cover your question very well when he gets on the site but I d like to make 2 recommendations that Scott will probably not mention. 

1st)  That is completely up to you, but I would shave off all that hair from the chest and abs area. It will make you look some much better instantly and wou will look much more cut. That is based on my experience. When I shave them off I look so much better.

2nd) I see you store a lot of fat in your chest. I have seen this with a lot of guys and of course it is genetic but it is also hormonal. Your hormones and genetics decide where you will store fat and where it will come off when you cut. Generally if you lose a lot of weight, the problem solves itself. But I need to stress how important nutrition and sleep is. Dont mess up your hormones. Hormones can be messed up by a lack of sleep, bad eating habits and alcohol among other things.

Also, now that I read your "statistics" above... 60 grams of protein is so so so so far from being enough to build muscle. If anything, its not nearly enough to maintain muscle. You need to up that to at least 150 grams. My theory is, you either count your macros wrong or you are eating so small amounts of food..

If the second is the case, that means your metabolism is very low which is again a hormonal problem. ( keep in mind that I am 72kg and I eat 3000 calories a day to maintain my weight).  What you need to do is slowly increase your protein/calories while at the same time hitting the gym 5 times a week, doing compound movements and trying to build some overall muscle mass. 

Thats it from me!

Muscular Strength Athlete and Content Manager 6 Years Lifting Experience Bachelors in Molecular Chemistry/Biochemistry, Working towards Masters Lifting Style & Philosophy : Aikido, Energy, Balance, Flexibility, Posture
Scott_Herman
Scott_Herman a Scott Herman
7.1K Post(s)
7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted
Posted By: Whisper

Personally, I think its certain that you will lose the weight you want till summer man! look at the change you have already made!
Building muscle on the other hand is a very slow process. It will take years to pack on some serious mass. But dont get discouraged because a) you are doing great! b) fitness is a journey

Now, I m sure that Scott will cover your question very well when he gets on the site but I d like to make 2 recommendations that Scott will probably not mention. 

1st)  That is completely up to you, but I would shave off all that hair from the chest and abs area. It will make you look some much better instantly and wou will look much more cut. That is based on my experience. When I shave them off I look so much better.

2nd) I see you store a lot of fat in your chest. I have seen this with a lot of guys and of course it is genetic but it is also hormonal. Your hormones and genetics decide where you will store fat and where it will come off when you cut. Generally if you lose a lot of weight, the problem solves itself. But I need to stress how important nutrition and sleep is. Dont mess up your hormones. Hormones can be messed up by a lack of sleep, bad eating habits and alcohol among other things.

Also, now that I read your "statistics" above... 60 grams of protein is so so so so far from being enough to build muscle. If anything, its not nearly enough to maintain muscle. You need to up that to at least 150 grams. My theory is, you either count your macros wrong or you are eating so small amounts of food..

If the second is the case, that means your metabolism is very low which is again a hormonal problem. ( keep in mind that I am 72kg and I eat 3000 calories a day to maintain my weight).  What you need to do is slowly increase your protein/calories while at the same time hitting the gym 5 times a week, doing compound movements and trying to build some overall muscle mass. 

Thats it from me!

Great advice Kostas.. as usual

 

 

Now for your stats

 

Weight: 174lbs

Bodyfat: 16%

 

Current Macros:

 

Protein: 60g   (240 calories)

Carbs: 85g    (340 calories)

Fat: 35g        (315 calories)

 

Total Calories: 895 calories

 

David, this is WAYYYYYYYYY to low to gain muscle. 

 

I am going to make a recommendation, but I HIGHLY suggest you go to the meal plan section of my website and see what your BMR is.  To GAIN muscle you need to be 250-500 calories OVER your BMR DAILY.

 

You should defintiely use my meal planner to help you track your macros.  Use the promocode: FREEFITNESS for a one month free trial of my PLATINUM membership to have full access to the site.  Just go to MY LOCKER -> MY ACCOUNT to upgrade to PLATINUM.

 

Here are my recomendations based on yoru weight and bodyfat.

 

New Macros:

 

Protein: 220g    (880 calories)

Carbs: 120g    (480 calories)

Fat: 80g        (720 calories)

 

Total Calories: 2080 calories

Hope this helps! :)

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david128792
david128792 g David Debono
29 Post(s)
29 Post(s) Gender: Male Goal: Lose Fat Date Joined: November 11, 2013
Posted

ok...thanks a lot already having things in motion thanks for all you`re perfect advice and motivation :D ... i will keep you posted.. although i still haveo ne lat query if i were to increase my calory intake will i still get rid of the fat?

Whisper
Whisper p+ Kostas Kroustaloudis
687 Post(s)
687 Post(s) Gender: Male Goal: Train for a sport Date Joined: September 9, 2011
Posted
Posted By: david128792

ok...thanks a lot already having things in motion thanks for all you`re perfect advice and motivation :D ... i will keep you posted.. although i still haveo ne lat query if i were to increase my calory intake will i still get rid of the fat?

Well, you would need to gradually increase the caloric intake, to let your body get familiar with your new metabolic rate. Maybe up the calories every week or so, by 200 cals, until you reach the calories and macros Scott provided just above. 

If you do that, while at the same time, you go to the gym and do some compound movements, you will not gain any fat. In fact, you should be cutting at 2080 calories. Try some of Scott's routines and focus on exercises like squats,bench press,pullups,pushups,dips etc.

Also, get yourself weighted every day in the morning, and let us know your progress. Its not like you are gonna gain 50 pounds of fat in 1 month if you do something wrong. We are here and we can help, just dont hesitate to ask any questions you have in the future. Good luck!

Muscular Strength Athlete and Content Manager 6 Years Lifting Experience Bachelors in Molecular Chemistry/Biochemistry, Working towards Masters Lifting Style & Philosophy : Aikido, Energy, Balance, Flexibility, Posture
Scott_Herman
Scott_Herman a Scott Herman
7.1K Post(s)
7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted
Posted By: Whisper

Well, you would need to gradually increase the caloric intake, to let your body get familiar with your new metabolic rate. Maybe up the calories every week or so, by 200 cals, until you reach the calories and macros Scott provided just above. 

If you do that, while at the same time, you go to the gym and do some compound movements, you will not gain any fat. In fact, you should be cutting at 2080 calories. Try some of Scott's routines and focus on exercises like squats,bench press,pullups,pushups,dips etc.

Also, get yourself weighted every day in the morning, and let us know your progress. Its not like you are gonna gain 50 pounds of fat in 1 month if you do something wrong. We are here and we can help, just dont hesitate to ask any questions you have in the future. Good luck!

Great reponse Kostas!

Need 1 on 1 coaching? Send me a direct message to learn more!
david128792
david128792 g David Debono
29 Post(s)
29 Post(s) Gender: Male Goal: Lose Fat Date Joined: November 11, 2013
Posted

Hi guys my road to success is getting closer and closer as i am seeing improvements, i am down to 13% body fat but my chest fat still wont go away and its getting extremely irritating :/ . A few questions, if it ok to take a protein shake in the morning? , secondly would you recommand some sort of pre-workout and thirdly my goal for summer 2014 is to have my chest flat as it sucks having fat theor especially being a guy :( . I go to the gym daily just before training my muscel according to the day i spend 15 mins on the airwalker (elliptical) is it useless?? Thanks for ur great support this weekend i shall apply for the competition :D

Scott_Herman
Scott_Herman a Scott Herman
7.1K Post(s)
7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted
Posted By: david128792

Hi guys my road to success is getting closer and closer as i am seeing improvements, i am down to 13% body fat but my chest fat still wont go away and its getting extremely irritating :/ . A few questions, if it ok to take a protein shake in the morning? , secondly would you recommand some sort of pre-workout and thirdly my goal for summer 2014 is to have my chest flat as it sucks having fat theor especially being a guy :( . I go to the gym daily just before training my muscel according to the day i spend 15 mins on the airwalker (elliptical) is it useless?? Thanks for ur great support this weekend i shall apply for the competition :D

Hey David,

 

Question 1: YOu can have a protein shake at any time of the day

 

Question 2: You don't NEED one to reach your goals, but if you are looking for more energy check out BSN N.O.-Xplode 2.0 It is my favorite!

 

As far as chest fat. HAve you started to add in some circuit training at least once a week?

 

For cardio... do it AFTER your routines. I would rather see you do 20-25 minutes on the treadmill 4mph minimum on a 3-4% incline. You dont have to "run" to burn fat. A fast pace on an incline works GREAT!

Need 1 on 1 coaching? Send me a direct message to learn more!
david128792
david128792 g David Debono
29 Post(s)
29 Post(s) Gender: Male Goal: Lose Fat Date Joined: November 11, 2013
Posted

ok scott thanks. :)

david128792
david128792 g David Debono
29 Post(s)
29 Post(s) Gender: Male Goal: Lose Fat Date Joined: November 11, 2013
Posted

Scott whats your best advice to surpass the fact that 1/2 of the school is calling me a freak and that protein shake contains steriods..lol,at first it didnt bother me much but its getting irritating... Any advice on what i should tell them?? Thanks :)

Mcmike
Mcmike g Michael Benedict Ramos
458 Post(s)
458 Post(s) Gender: Male Goal: Gain Muscle Date Joined: December 12, 2013
Posted
Posted By: david128792

Scott whats your best advice to surpass the fact that 1/2 of the school is calling me a freak and that protein shake contains steriods..lol,at first it didnt bother me much but its getting irritating... Any advice on what i should tell them?? Thanks :)

Tell them that protein shakes are made from the real food and no steroids! it's all natural! Just don't mind those people who bother you all the time! they would not help you and do nothing to you at all. It's a waste of time! Give attention to the people who really care for you, people who will understand you and help you to reach your goal.

 

Time will come that you will get your dream body and you're about to face them and tell them that they're wrong! that you're not a freak!! You are the amazing creation of Scott Herman Fitness Community!!! so work hard and train hard BROTHA! #HTH

( Beginner ) 1 Year Lifting Experience Bachelor of Science in Marketing Management Don't be afraid to make mistakes, face failure and fall, because most of the time, the greatest rewards come from doing the things that scare you the most. You'll get everything you wish for... just focus and work on it. And you'll get more than you could ever have imagined. Who knows where life will take you. The road is long, and in the end - - the journey is the destination.
jmboiardi
jmboiardi p John M Boiardi
2.6K Post(s)
2.6K Post(s) Gender: Male Goal: Bodybuilding Date Joined: October 10, 2013
Posted
Posted By: david128792

Scott whats your best advice to surpass the fact that 1/2 of the school is calling me a freak and that protein shake contains steriods..lol,at first it didnt bother me much but its getting irritating... Any advice on what i should tell them?? Thanks :)

David,

 

Let those numb nuts know steroids are illegal without a doctor's prescription. Legitimate Supplement companies can't and don't put them in their products. With this being the age of the Internet, information, and Google, tell them to get a clue and do a simple Google search on steroids and protein supplements. Don't let their BS affect you. Stay focused on your goal, achieve it ---- then these same people will be the ones asking you how you did it and how they can do it too.

 

John

34 years of lifting and nutritional experience and resident "old man" :-) MS Athlete and past Super Hermanite since 2013.
david128792
david128792 g David Debono
29 Post(s)
29 Post(s) Gender: Male Goal: Lose Fat Date Joined: November 11, 2013
Posted

a good 5 months gap, back there i was 15% body fat now i am at 12% and weigh more than i used to weigh, feeling excellent and proud of myself a few more months to go and hopefully by summer i will achieve what i have been working hard for. :D thanks a lot toall the hermanites and the one and only Scott Herman :P :D

jmboiardi
jmboiardi p John M Boiardi
2.6K Post(s)
2.6K Post(s) Gender: Male Goal: Bodybuilding Date Joined: October 10, 2013
Posted
Posted By: david128792

a good 5 months gap, back there i was 15% body fat now i am at 12% and weigh more than i used to weigh, feeling excellent and proud of myself a few more months to go and hopefully by summer i will achieve what i have been working hard for. :D thanks a lot toall the hermanites and the one and only Scott Herman :P :D

Wow.....awesome transformation! Great job......keep at it.

 

John

34 years of lifting and nutritional experience and resident "old man" :-) MS Athlete and past Super Hermanite since 2013.
muscular strength
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