Lose Fat - 3 Simple Rules..Who wants to try them?

yesbuddie

Hi Guys,

So I've being following a thread on bodybuilding.com & theres one guy who has a thread for Noobs who he claims that following 3 simple rules will help you lose fat. There are 100's of respondents who replied to the thread praising it for be sucessful for them.

So there rules are:

- Workout 3 times a week with weights.
- Eat 1g protein / lb lean body mass.
- Reduce calories to lose 1-2 lbs / week

So my questions, has anyone here every followed this method??

What have the results being like & can you give any tips?

Personally, I'm starting on it tomorrow

http://forum.bodybuilding.com/showthread.php?t=129247741

accensi0n

yesbuddie wrote: »

What have the results being like & can you give any tips?


http://forum.bodybuilding.com/showthread.php?t=129247741

Surely the results will be that you'll lose 1-2 lbs / week ?

yesbuddie

accensi0n wrote: »

Surely the results will be that you'll lose 1-2 lbs / week ?

Indeed But has anyone here successfully followed these rules ??:D

What interests me in cutting fat & maintaining muscle !

I'm at a loss on picking a weights routine for myself? any tips?


Also could I used protein supplements for for necessary protein intake!

Hanley

it's the most simple straight forward way of losing fat and maintaining muscle possible.

It's tried and tested and a f*cking TON of people haave done it.

the drifter

so...move more...eat less and ill lose weight..

im speechless...surely it cant be true...

yesbuddie

haha ok Maybe take it easy..after all I am a "NooB" :P ...anyways can someone recommend a protein shake to take as I feel I wouldn't be getting enough protein from my meals.

Also that thread claims you can eat whatever you want but Im taking that much with a pinch of salt!

I'm also going to take fish oil supplements

Hanley

yesbuddie wrote: »

haha ok Maybe take it easy..after all I am a "NooB" :P ...anyways can someone recommend a protein shake to take as I feel I wouldn't be getting enough protein from my meals.

What's a normal days eating for you?

Also that thread claims you can eat whatever you want but Im taking that much with a pinch of salt!

No... you can eat to a level where you fulfill the requirement of the 'rulez', there's protein requirements and kcal requirements there.

I'm also going to take fish oil supplements

What kind? You want to just be taking Omega 3.

Dun

if it's only losing fat you're after, you only need that third one - and you can eat whatever you want. Just whatever your calorie quota is will obviously be reduced a lot more by high-calorie foods.

yesbuddie

Breakfast: Tea & Toast
Lunch: 2 Skinless chicken fillets & Veg
Dinner: Fillet of Donegal Catch & Veg

Also having 2 steaks for dinner some days!

Lots of Water in between, maybe few apples or some Almonds...

One thing about that thread is that it also says it 100% doesn't matter how many times a day you eat. It doesn't matter if you eat 6 small meals a day or 3 large ones like myself.

yesbuddie

Delete*

omen80

Dun wrote: »

if it's only losing fat you're after, you only need that third one

Not true, you will loose muscle too. That's why you need to do all 3.

Mellor

yesbuddie wrote: »

haha ok Maybe take it easy..after all I am a "NooB" :P ...anyways can someone recommend a protein shake to take as I feel I wouldn't be getting enough protein from my meals.

You don't need a protein shake.
If you aren't getting enough protein, then simply get enough protein.

Your diet isn't great but nit the worst. Breakfast is poor, lunch is good. I wouldn't rake those donegal catch fillets very high.

Careful with almonds, lots of caloires. I actually hate that they are mentioned as a healthy snack. People without much of a clue eat way too much of them and wonder why they aren't losing weight.
The fact that you are asking if "excercise, eat well, eat less" is going to work suggests you may be one of these people whose knowledge is lacking

Dun wrote: »

if it's only losing fat you're after, you only need that third one -

No, in fact the total opposite is true.
And i'm pretty sure that everyone only wants to lose fat.

yesbuddie

Mellor wrote: »

You don't need a protein shake.
If you aren't getting enough protein, then simply get enough protein.

Your diet isn't great but nit the worst. Breakfast is poor, lunch is good. I wouldn't rake those donegal catch fillets very high.

Careful with almonds, lots of caloires. I actually hate that they are mentioned as a healthy snack. People without much of a clue eat way too much of them and wonder why they aren't losing weight.
The fact that you are asking if "excercise, eat well, eat less" is going to work suggests you may be one of these people whose knowledge is lacking



No, in fact the total opposite is true.
And i'm pretty sure that everyone only wants to lose fat.

Cool so another thing is that I don't now my BodyFat %..I exercise at home so can't ask an instructor either....

Am I far from getting enough Protein in what I eat now...I'm going to try and replace tea & toast with porridge but wouldn't be mad on it !!

Your right btw, I am lacking knowledge for this whole fitness thing..I really do appreciate any advice ye can pass on.

Also can you recommend what supplements to take? Someone mentioned "Omega 3", is that enough??


Also If I'm not getting enough protein is it a problem getting my protein through shakes?


Thanks again for the advice

rocky

yesbuddie wrote: »

Also that thread claims you can eat whatever you want but Im taking that much with a pinch of salt!

I'm also going to take fish oil supplements

I was following the 3 rules last year when I lost the weight. Of course you can eat whatever you want, but make sure you follow all 3 rules! You'll notice one of them is 'get adequate protein' so you can't eat 30 bananas a day

rocky

yesbuddie wrote: »

Cool so another thing is that I don't now my BodyFat %..I exercise at home so can't ask an instructor either....

Am I far from getting enough Protein in what I eat now...I'm going to try and replace tea & toast with porridge but wouldn't be mad on it !!

Your right btw, I am lacking knowledge for this whole fitness thing..I really do appreciate any advice ye can pass on.

Also can you recommend what supplements to take? Someone mentioned "Omega 3", is that enough??


Also If I'm not getting enough protein is it a problem getting my protein through shakes?


Thanks again for the advice

Try a few eggs for breakfast, I prefer scrambled in butter - will keep me satiated for hours. Also when you say 'veg' for lunch and dinner, I imagine these are the green kind, i.e. broccoli, etc? Try adding some rice and/or potatoes, they have a muscle sparing effect

As a weights routine, I find while dieting a full-body workout 2-3 times a week is best. Do mostly compound exercises, squats, deadlifts, chinups, bench press, row.

yesbuddie

rocky wrote: »

Try a few eggs for breakfast, I prefer scrambled in butter - will keep me satiated for hours. Also when you say 'veg' for lunch and dinner, I imagine these are the green kind, i.e. broccoli, etc? Try adding some rice and/or potatoes, they have a muscle sparing effect

As a weights routine, I find while dieting a full-body workout 2-3 times a week is best. Do mostly compound exercises, squats, deadlifts, chinups, bench press, row.

Cool I think I will start the Starting Strength program which is 3 times a week & incorporate core work at the end of them.

Also when I say "Veg" I'm talking about frozen veg that I fry. I can't see myself getting enough protein in my day so I'm going to start taking protein shakes I think.

Also did you lose weight if you don't mind me asking? I more focused on losing fat as I'm 11 stone & 5" 6". But that is fairly deceiving as I'm still "Fat" :mad:

rocky

yesbuddie wrote: »

Cool I think I will start the Starting Strength program which is 3 times a week & incorporate core work at the end of them.

Also when I say "Veg" I'm talking about frozen veg that I fry. I can't see myself getting enough protein in my day so I'm going to start taking protein shakes I think.

Also did you lose weight if you don't mind me asking? I more focused on losing fat as I'm 11 stone & 5" 6". But that is fairly deceiving as I'm still "Fat" :mad:

Went from 103kg to 83.6 at my lowest, and minimized muscle loss by following the 3 rules. If you're only starting weight training, you may be able to put on some muscle while losing fat.

Mellor

yesbuddie wrote: »

Also can you recommend what supplements to take? Someone mentioned "Omega 3", is that enough??

Also If I'm not getting enough protein is it a problem getting my protein through shakes?

Omega 3 is a good one to take, you don't really need to worry about tham at this stage. You have far greater priorities at the minute.

yesbuddie wrote: »

Cool I think I will start the Starting Strength program which is 3 times a week & incorporate core work at the end of them.

Also when I say "Veg" I'm talking about frozen veg that I fry. I can't see myself getting enough protein in my day so I'm going to start taking protein shakes I think.

Taking shakes is a bad idea for you.
Shakes are normally used for people wishing to hit high amounts of protein, these guys are aiming for cvalorie surplus, and really need to struggle get it all in.
It is possible to take shakes for protein on a deficit, but you need to be aware of what you are doing, and the various macros of food. As you said yourself, your knowledge is lacking.


Taking shakes won't solve the problem of a lack of protein, its jsut avoiding it. The real solution is to get it in from whole food. The reason is hat protein contains calories, just like everything else. If your daily food is lacking is protein simply addign shakes is also adding calories, which will wipe out your calorie reduction. Step 3 remember.

You need to aim for about 1600 cals a day, with 150g protein. It's not going to stop all weight loss if you only hit 100g, you'd be better off accepting 100g for that day and try harder tomorrow rather than having two shakes and 200-300 cals just to hit the target.

If it was me, i'd hit 150g with;
3 eggs (20g)
260g chicken Breast (65g)
260g Lean beef (65g)

Plus various veggie are bit I fill out my meals with. The 3 protein sources above are about 750cals, so plenty of room for veggies, light snacks etc

yesbuddie

Mellor wrote: »

Omega 3 is a good one to take, you don't really need to worry about tham at this stage. You have far greater priorities at the minute.


Taking shakes is a bad idea for you.
Shakes are normally used for people wishing to hit high amounts of protein, these guys are aiming for cvalorie surplus, and really need to struggle get it all in.
It is possible to take shakes for protein on a deficit, but you need to be aware of what you are doing, and the various macros of food. As you said yourself, your knowledge is lacking.


Taking shakes won't solve the problem of a lack of protein, its jsut avoiding it. The real solution is to get it in from whole food. The reason is hat protein contains calories, just like everything else. If your daily food is lacking is protein simply addign shakes is also adding calories, which will wipe out your calorie reduction. Step 3 remember.

You need to aim for about 1600 cals a day, with 150g protein. It's not going to stop all weight loss if you only hit 100g, you'd be better off accepting 100g for that day and try harder tomorrow rather than having two shakes and 200-300 cals just to hit the target.

If it was me, i'd hit 150g with;
3 eggs (20g)
260g chicken Breast (65g)
260g Lean beef (65g)

Plus various veggie are bit I fill out my meals with. The 3 protein sources above are about 750cals, so plenty of room for veggies, light snacks etc

Thanks for your response. To be honest I've already ordered the protein. I think I will take it to help me along during the day. I was counting my Protein intake:

Porridge (11g)
Donegal Catch Fish (35g)
2 X Peppered Steaks (50g each)

I don't think theres any harm in having a shake to hit my target of 150g. I feel I can still stick to under my Calories count. I have to estimate the steaks AS there is no nutritional values on them.
Also I've tried eggs but hate them to be honest.

rocky

You hate eggs? :eek:

/unsubscribing

Next you'll tell me you don't like liver either.


Seriously, read these:

http://www.cholesterol-and-health.com/Egg_Yolk.html

http://blog.cholesterol-and-health.com/2010/11/sweet-truth-about-liver-and-egg-yolks.html

yesbuddie

rocky wrote: »

You hate eggs? :eek:

/unsubscribing

Next you'll tell me you don't like liver either.


Seriously, read these:

http://www.cholesterol-and-health.com/Egg_Yolk.html

http://blog.cholesterol-and-health.com/2010/11/sweet-truth-about-liver-and-egg-yolks.html

Thanks for that, I just can't stomach eggs to be honest. I do use 1 or 2 eggs in breading chicken fillets sometimes!!

Chocablock

Eggs and brown bread in morning... Chicken and brown bread sandwich for lunch with a bit of mayo if you dont like it too dry. Protein shake between lunch and dinner. Something like pasta and steak for dinner and 2 chicken fillets for last meal of day around 9ish, presuming you go to bed at around 11...

EDIT: You could replace the eggs with a protein shake in the morning and have 1 chicken fillet instead of the shake in the afternoon

Mellor

yesbuddie wrote: »

Thanks for your response. To be honest I've already ordered the protein. I think I will take it to help me along during the day. I was counting my Protein intake:

Porridge (11g)
Donegal Catch Fish (35g)
2 X Peppered Steaks (50g each)

I don't think theres any harm in having a shake to hit my target of 150g. I feel I can still stick to under my Calories count. I have to estimate the steaks AS there is no nutritional values on them.
Also I've tried eggs but hate them to be honest.

What protein did you get. There is a good chance you got something that will be more hard, than good for you. Not all shakes are the same.

Steak is about 25-30g per 100g, so about 50g each is right.
Donegal catch isn't fish. It's crap.
A proper piece of fish would get you to 150 easily

Mickery

I like fitday.com for counting calories.

It will give you estimates for your steak or anything else you're eating. You can also customise it by adding nutritional data for your own food.

yesbuddie

I'm actually starting to use fitday seems good. I don't find myself hitting 1600 calories a day especially when Im having protein shakes.

I'm going to start doing cardio so I have some more calories

In regards to eggs, can I count an egg I use for breading chicken fillets? even though it goes into the oven?

Also I'm unsure what protein or calories comes from the chicken fillets from the butchers as there are no labels???

Rovi

yesbuddie wrote: »

Also I'm unsure what protein or calories comes from the chicken fillets from the butchers as there are no labels???

Just put 'Chicken' into the Food Search box on Fitday to get a huge variety of chicken options. Pick one that matches what you've got and it'll be plenty close enough.

Mellor

You eat the egg so yes.
You also have to count the calories from the bread. A lot of people mis count as they miss things like that or butter, sauce, msugar in tea. yuo count everything, not just meals


And just go with 25% protein for chicken breast, its close enough for your purposes