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Jawny New Member 
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I got a new job, physically demanding too. I eat Breakfast & Dinner only, I bike 18km a day & drink lots of water. I've lost a little bit of weight & gotten quite stronger. I'm trying to lose my stomach fat. I'd like #%@&! near flat stomach!. Not losing like I'd hope, I sweat all day, a lot! The only thing I can think of is because I'm only eating twice a day. To be honest I can't afford to Eat Breakfast/snack/lunch/dinner/snack.. I was thinking about making a sandwich for lunch. So Mid size bowl of cereal, 1 sandwich & mid size home made meal for dinner. To be honest, I'm flying back to Ontario next month & I'd like to lose as much weight as possible to show to my friends, because last they saw me I was 230pounds, now I am 185. I'd like to lose 10 more pounds. Specially in the stomach area.. So I work 8-9hr days, bike 9km to & from work (18km). 40-50 Sit ups & 60 push ups a night.. I have a big bowl of cereal then a big dinner, then go to bed 4-5hours after that... Advice/Suggestions on my diet to lose much weight as possible before May 17th :D Last edited on 29 Apr 2012 05:34 am by Jawny |
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Nir Senior Administrator 
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The questions to ask are: how big is your calorie deficit, and how lean are you. If you are lean (and really only have 10lb to lose) then you should be careful that your deficit is not too great. How much fat could you realistically lose and still be healthy (not underweight). The maximum calorie deficit should be 31 times that amount. So for example you are 20lb from being underweight then your maximum deficit is 31 x 20 = 620. A larger deficit will result in muscle loss, not fat loss. The constant (31) relates to how fast fat can be metabolised by your body. If you have a larger margin then you can have a larger deficit and lose faster. You always lose slower towards the "finish line" when we're looking at showing those abdominals. Monitoring that deficit means knowing how much you eat and how much you exercise (and what your RMR is - to calculate this you need 4 things: gender height age and weight). The calculation for total energy expenditure is: (unadjusted RMR) x (factor for your habitual work/activity) + (expenditure for additional workouts). Deficit is (total energy expenditure) - (calories eaten). Alternatively your deficit can just be figured out from your results. If you have been losing 1lb a week then it is probably about 500, if you've been losing 2lb a week it is probably about 1000, if you've been losing 0.5lb a week it is probably about 250 and so forth. So if your deficit is too large (see above) or another symptom is that you do not have enough energy for work and activity, you will need to eat more calories. Note that 2 meals is not necessarily a problem. Some people manage just fine with 1 meal a day (look up "intermittent fasting" if you are interested - it can save time for a busy person). It is about calories consumed, not about when you eat your meal. Any questions? |
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