[KneeOnBelly]

I'm trying to lose fat and I need your help to stay motivated. Let's help each other stay on track. i know a few of us like Spaz are also trying and the psychological component is just as important as the dieting and exercise part, imo.

feel free to post your goals and results, successes, challenges, failures.

i've started with a concerted effort to lose fat last thursday, and so far i've done very well. i'll weigh in tomorrow morning with the results.

a pic of gsp to keep us motivated fuckin ripped to shit, explosive, fast, and turbocharged

[Swizzie]

This pic always get's me going.

[KneeOnBelly]

it's what victory looks like

[RearNakedNick]

Motivation is key.

Any cardio is best done first thing in the morning before you have eaten anything - that burns more fat. High Intensity Interval Training also burns more calories/fat than regular steady state cardio.

This morning I went to the gym at 9am and did a cardio workout burning 1400 calories, then after an hours break and a bite to eat and a protein hit I did a 40 minute compound lift set.

I'll aim to eat about 2000 calories today. I'll have burned in the region of 4500 by the end of the day. Thats two thirds of a pound of fat right there pretty much.

Yesterday had a deficit of about 1700 which is almost equal to half a pound of fat.

This is pretty extreme, but I don't fuck around when I am burning fat I like to get it done as quickly as is possible. This might be a bit much for some at first if not too experienced doing this sort of thing, but aim for 500+ calorie deficit per day at the very least.

2-3 weeks of this and I will be ripped to shit.

[Swizzie]

Also keep eating some red meat to build muscle, with muscle losing fat is easier. The first thing you should do waking up, is go to the gym for cardio, then do weights. I also suggest you go with a friend or two they will push you.

[RearNakedNick]

Eat 1 gram of protein for every 1 pound of bodyweight is the way to go. Then you wont really lose muscle when you're burning off all the calories.

Forgot to add that!

[Swizzie]

Tuna's a great source for protein, so is chicken (Not KFC obviously).

[RearNakedNick]

Chicken breast, Turkey breast, Lean Beef cuts (fillet steaks are my favourite), Fish, Prawns, Tuna all great for the protein you need.

If anyone has any specific questions please feel free to PM me I'd love to help out. Or post here or whatever.

[KneeOnBelly]

i just want to have more exposiveness and energy. it's interesting--when i eat less but eat the right kind of food, i feel loads of energy. it's almost like i can feel my body kind of "click" into gear.

[KneeOnBelly]

Originally Posted by RearNakedNick Chicken breast, Turkey breast, Lean Beef cuts (fillet steaks are my favourite), Fish, Prawns, Tuna all great for the protein you need. If anyone has any specific questions please feel free to PM me I'd love to help out. Or post here or whatever.

post here- a lot of us probably have the same questions!

[RearNakedNick]

Yeah for sure, diet is the most important thing in all of this. You can exercise your ass off and get very little results with a bad diet.

If you simply ate a clean diet and the right amount of calories you could lose weight without even exercising. Combine the two and you have a fat burning machine right there!

[KneeOnBelly]

Originally Posted by RearNakedNick Yeah for sure, diet is the most important thing in all of this. You can exercise your ass off and get very little results with a bad diet. If you simply ate a clean diet and the right amount of calories you could lose weight without even exercising. Combine the two and you have a fat burning machine right there!

yeah for sure....i think so much of it is mental, you know. i'm italian and grew up with italian grandparents that LOVED to feed you and eating a lot was like a status thing. i grew up having a weird relationship with food--there's like a strong emotional component tied to eating. it makes me feel good inside, right? the big challenge for me for several years has been trying to reframe that "good feeling" into feeling more energy from eating right. it's hard, because when you're raised in that kind of environment, i think it becomes hard wired in your brain that "food = safety".

[RearNakedNick]

Once you start eating right, it becomes a way of life almost. And if you're eating the right things you can eat a ton of food and still achieve your weight/exercise goals. So it's not really about depriving yourself of food as you can pack a ton of food into say 2500 calories in a day.

[KneeOnBelly]

Originally Posted by RearNakedNick Once you start eating right, it becomes a way of life almost. And if you're eating the right things you can eat a ton of food and still achieve your weight/exercise goals. So it's not really about depriving yourself of food as you can pack a ton of food into say 2500 calories in a day.

yeah i've been on yoyo extremes....but it's really all about changing your habits, making the right food choices, and just being reasonable. i'm trying to think more like you said "a way of life" instead of just a diet. i can tell you're very health conscious--do you run, lift, train mma??

[RearNakedNick]

Originally Posted by KneeOnBelly yeah i've been on yoyo extremes....but it's really all about changing your habits, making the right food choices, and just being reasonable. i'm trying to think more like you said "a way of life" instead of just a diet. i can tell you're very health conscious--do you run, lift, train mma??

I do cardio, lift have dabbled with MMA in the past going to get back into it soon.

I am very health concious. Occasionally I go a little crazy and go on the rampage socially for a couple of weeks here and there - not so much these days though. That's my 'cheat' if you will. At the moment I am all about health.