Losing Weight.

The__Tren__Train · 2015-12-06T20:44:19+00:00

keep a food log and get food scale, measuring cups and measuring spoons.

start at around 2800 calories per day. protein in every meal

On training days, (40% protein 40% carbs 20% fats). have your carbs in your pre and post workout meals

On off days. (60% protein, 10% carbs, 30% fats). have your small amount carbs whenever

I would begin with weight lifting on a 4-day body part split, heavy training in the 6-8 rep range (with perfect form) for 60-75 minutes per day. slowly introduce cardio (begin with 20 mins of walking per day 3x week).

as you make progress, slowly increase the amount of cardio and slowly reduce the amount of calories you are eating.

after you've cut calories pretty low (to around 2300 or so) your metabolism will begin to stall, when this happens, you will need to introduce carb refeeds.

feel free to ask any questions. im headed to the gym

Apexk9 · 2015-12-06T20:44:56+00:00

After a sever injury I ballooned to 230 I had limited activities I could do during recovery post surgery and I went down to 170 by swimming and steam room every day.

Just be consistent and try to not eat too much shit. I'd recommend swimming over running and you don't need that much cardio.

TRP-Erik · 2015-12-06T23:04:48+00:00

I'll tell you what I did:

Started exercising with 3 kg dumbbells on October this year.

On November the 10th upgraded to 10kg (22.4 pounds) each dumbbell.

I do a mix of all kind of exercise to improve my torax during one hour + 6km walking (burn the same calories as 30 minutes running).

Also, I use MyFitnessPall App to track my calories, I set it to lose 1 kg/week, starting on November I've lost 5 kg already. (and gained a few of muscle)

Being 1,61 m (5'3) and an initial weight of 67 kg (don't know how many pounds, deal with it)

The days I don't walk i use to ride my bycicle or the line skates.

To sum up: Lift, walk (if you hate running like me), track your progress with MyFittnessPal App and sleep a lot.

redthrowawaypill · 2015-12-07T10:06:05+00:00

MyFitnessPal and a food scale

Title	Losing Weight.
Author	CardioPumps
Upvotes	3
Comments	4
Date	December 6, 2015 8:27 PM UTC (10 years ago)
Subreddit	Posted in /r/askTRP
Original Link	https://old.reddit.com/r/asktrp/comments/3vp71m/losing_weight/
Archive Link	https://theredarchive.com/r/askTRP/losing-weight.157465 https://theredarchive.com/post/157465

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