Tips on getting lean/shredding?

[Mindfield333]

Ive been in the gym consistantly the last few months and I've gotten a lot stronger.

i haven't really lost much weight tho. Ive lost some inches, i cant attest to that.

What can i do about my diet/nutrition?

do i have to track everything?

and what apps to use/ books should i read?

 

[NoMorePie]

Apps? books?

Cardio and Vegetables, shouldn't that be it?

 

[Mindfield333]

Apps? books?

Cardio and Vegetables, shouldn't that be it?

no vague answers please.

better yet, i'll just browse reddit
(i don't actively post with those racist cacs but they'll give good info)

 

[11101]

Calories in, calories out. Calories only thing that matter. Eat your vegetables though.

 

[dora_da_destroyer]

protein + veggies + good fat (nuts, avocado, EVOO) + calorie deficit + hella water

 

[TLR Is Mental Poison]

Learn to track calories, cook (or at least plan your meals), and drink a shytload of water (I am good with about 3 quarts a day)

Probably gonna have to throw some cardio in to mobilize fat loss from stubborn places... for me at least a deficit is not enough

It's simple but it's not easy

 

[AquaCityBoy]

Ive been in the gym consistantly the last few months and I've gotten a lot stronger.

i haven't really lost much weight tho. Ive lost some inches, i cant attest to that.

What can i do about my diet/nutrition?

do i have to track everything?

and what apps to use/ books should i read?

MyFitnessPal is good for tracking calories and macros, but most of the best features (adding foods not in their database, checking macro goals, changing goals daily and weekly) are only available in their $9.99 a month premium version. If you put in accurate info (height, weight, activity level, weight loss goals) it'll give you a good estimate of what your daily calorie goals should be, and you can customize your fat, carbs and protein goals.

 

[Kyle C. Barker]

Get a fitbit. I recommend the the charge 2 since it has a heart rate monitor to better track calories burned.

My last cut I avoided complex sugars and sucrose/glucose since they spike your insulin levels thus causing you to store fat.

I got by eating jimmy johns vito unwiches with no mayo, no cheese, extra meat and bacon. Ate that for lunch and dinner. (I have a desk job so I could get away with that)

And you didn't mention anything about hiit cardio. If you are not doing hiit, start now to speed that shyt up.

I have an schwinn airdyne bike in my basement and log about 40-60 minutes on it because it burns cals like a motherfukker. 30 seconds all out, 30 seconds rest. So do that 20-40 times over.

Then I go to the gym to hit the battle ropes. So about 32 minutes of that (2 x 16 minute splits)

I then lift some weights to make sure I'm not losing muscle.

I also take some bcaas for that.


My goal when I'm on a cut is to burn 4,500 cals a day (hence the NEED for a fitbit with a heart rate monitor). Yeah it's time consuming but you gotta really want it.

 

[The ADD]

Get a fitbit. I recommend the the charge 2 since it has a heart rate monitor to better track calories burned.

My last cut I avoided complex sugars and sucrose/glucose since they spike your insulin levels thus causing you to store fat.

I got by eating jimmy johns vito unwiches with no mayo, no cheese, extra meat and bacon. Ate that for lunch and dinner. (I have a desk job so I could get away with that)

And you didn't mention anything about hiit cardio. If you are not doing hiit, start now to speed that shyt up.

I have an schwinn airdyne bike in my basement and log about 40-60 minutes on it because it burns cals like a motherfukker. 30 seconds all out, 30 seconds rest. So do that 20-40 times over.

Then I go to the gym to hit the battle ropes. So about 32 minutes of that (2 x 16 minute splits)

I then lift some weights to make sure I'm not losing muscle.

I also take some bcaas for that.


My goal when I'm on a cut is to burn 4,500 cals a day (hence the NEED for a fitbit with a heart rate monitor). Yeah it's time consuming but you gotta really want it.

Insulin spikes don't singularly cause fat storage. Protein spikes insulin as well so that overall direction is a bit misguided. I'm taking people with diabetic issues out of the equation.

 

[Kyle C. Barker]

Insulin spikes don't singularly cause fat storage. Protein spikes insulin as well so that overall direction is a bit misguided. I'm taking people with diabetic issues out of the equation.

You're absolutely right but I didn't want to make it too complicated for him since he's trying to cut weight (I figured this was his first time trying it)

 

[-----]

Ive been in the gym consistantly the last few months and I've gotten a lot stronger.

i haven't really lost much weight tho. Ive lost some inches, i cant attest to that.

What can i do about my diet/nutrition?

do i have to track everything?

and what apps to use/ books should i read?

Read Michael Matthews Bigger Leaner Stronger
It will change your life as far diet and fitness goes

 

[HHR]

What can i do about my diet/nutrition?

do i have to track everything?

Eat less.

Yeah, at least for awhile.

 

[itsyoung!!]

strict low carb diet (under 75g carb a day) for 21 days you'll lose 10-30 lbs.

 

[semtex]

Eat stuff that's bulky (takes up a lot of room in the stomach) but is low in calories like broccoli, and also leafy vegetables. Sweet potatoes are also very filling without much calories

 

[The ADD]

Part of shredding is having muscle underneath. If you don't then you might not like the results to a degree.