Fat loss advice and training program

For calorie tracking, My Fitness Pal would be one of the most popular apps available. There’s also one called Chronometer.

Also by all means do whatever programme you enjoy most. I would strongly recommend searching the ‘beginner strength programmes’ thread on here though. PPL probably wouldn’t be a great choice as you only train each muscle group once per week.

The only advice I can give is to try make small changes that you can stick to, rather than radically changing your lifestyle.

- for example, cut back on sugar in tea or coffee (if you take it)
- switch out a biscuit for something else, or even eliminate them.

once these changes stick, move onto addressing something else.

If you go at it too hardcore - as in, decide to go from being a couch potato to getting up at 4am to workout for 2 hours, only eat porridge with water, or some other such misery, you'll never stick at it , and indeed will likely turn to treats as a way of 'rewarding' yourself for your sacrifices.

- best of luck with it.

markmoto wrote: »

Along with fitness I would revise my diet. And try to reduce food with high fructose & sugar content to 0 grams per day at least for the first 12 month.

Why would you completely remove fructose?

So no tomatoes in a salad, or no apple as a to-go snack when tight for time? Absolute nonsense. People need nutrition guides based on the real world not some fanciful exclusion diet that builds notions of good and bad foods.

OP correctly calculate your TDEE, and accurately weigh and measure your food and stick to your calorie allowance as closely as possible on a daily basis and absolutely rigidly on a weekly basis. Focus on colourful fruit and veg and high protein whole foods where possible to ensure you get sufficient macro and micro nutrients. Use MyFitnessPal or similar.

Manage your calories and you will learn and find foods that work for you. Learn that if you’re within your calories for the day, it’s okay to have some chocolate on the couch once you manage the quantity. Learn that if you have a low calorie week, having a meal out, or a takeaway, or a few drinks at the weekend, is something to be encouraged, once you are honest with the calories.

Dtp1979 wrote: »

Why does it matter?

This way you can see hormonal pathways, body type.

sharky86 wrote: »

Thanks, I’m not diabetic thankfully. Fairly healthy food selection I just eat too much it

But if you never done how do you know? : )

Mellor wrote: »

Not really.
He’s male, 117kg and around 35% body fat. The fact he’s carrying fat on his belly with those stats is entirely normal. There’s no hormonal insight there. And the suggestion of diabetes based on two posts is pretty inappropriate.

No one made suggestion of diabetes.
But if he would go to GP with the same questions he end up with ref. to blood tests including hba1c

Obviously you are not a doc of any kind.

Qgirl wrote: »

No one made suggestion of diabetes.
But if he would go to GP with the same questions he end up with ref. to blood tests including hba1c

Obviously you are not a doc of any kind.

Have a protein shake and chill out

markmoto wrote: »

don't mind them, there is few long established trolls in Fitness/Nutrition forums who know little about health scene but waffle all day long about fitness equipment and branched-chain amino acids in a form of strawberry/vanilla protein powders.

Irony.