[hooligan_G01]

I would guess something more like 16-18%, probably. I would expect to see more ab definition if he was in the low double-digits

[Rmtt]

Originally Posted by de Witt

It comes down to a caloric deficit, regardless of what is on the menu. Your statement is ambiguous as to the term "healthy diet" and for most obese/overweight people the real issue is eating in excess of caloric requirements, regardless of what nutrients they shove in their mouths.

+1

[Rmtt]

This was as I was cutting for summer last year. If I remember correctly, I was pinched with calipers at about 8.5%.

So it depends on your body and how fat is distributed. Think I eventually got down to around 7% before we left for the beach.

[1MOREMOD]

Okay will tell him hes tubby

[Rmtt]

Originally Posted by 1MOREMOD

Okay will tell him hes tubby

I'm tubby now!!!

[Rmtt]

Originally Posted by 1MOREMOD

Is this guy under 14 percent then? Asking for a friend

Still looks better than 95% of the people I see at my gym who have been training for years. Year in...year out....and they never make any changes!

[1MOREMOD]

Never have made any real effort to be lean. Beer burritos and pizza diet

[Rmtt]

I'm not a drinker.....but was having Mexican and pizza all the way through my diet occasionally. Just a matter of calories in vs. Calories out.

That's why I try to boost my intake up so high in the off-season. A lot easier to have a deficit when eating 2800-3000 calories a day vs. having to drop down to 2000 or lower.

Allows you to diet a lot more comfortably and fit in things that most people think you can't or shouldn't eat.

[1MOREMOD]

Pt went fine, number of things to work on. Mainly flexibility of calves limited range of knee and hips. Said not to try and hi bar at all and better arch in my schools foot trying to lever itself flat under load.

[Rmtt]

Originally Posted by 1MOREMOD

Pt went fine, number of things to work on. Mainly flexibility of calves limited range of knee and hips. Said not to try and hi bar at all and better arch in my schools foot trying to lever itself flat under load.

I never really liked Hi-Bar that much. It just puts my body in an uncomfortable position. I guess it's just the way I am built.

Always been a low bar squatter especially since when I have my scapulae retracted, my traps make a natural shelf for the bar to sit on. It just naturally keeps the bar in a straight line centered over the middle of my foot.

Also I guess it helps when you only have to drop a few feet to break parallel being as short as I am!

[dublin14]

Keto!!! But get all your fats from Omega 3s and not endless butter, bacon, cheese. Key is to keep your fats higher, medium protein and under 30-50grams carbs a day. I use my carbs for before or after the gym.

MCT oil helps to add healthy fats to the diet. Just my two cents...
.

[Rmtt]

Originally Posted by dublin14

Keto!!! But get all your fats from Omega 3s and not endless butter, bacon, cheese. Key is to keep your fats higher, medium protein and under 30-50grams carbs a day. I use my carbs for before or after the gym.

MCT oil helps to add healthy fats to the diet. Just my two cents...
.

MCT oil is a great energy source when you start taking your carbs down below normal levels.

[theEZV]

So I'm down to around 170 now. I really need to get back into lifting on a regular basis since I would really like to tighten up a lot of this loose skin. Would love to pack on 5-10 lbs of muscle.

Again, I can't recommend swimming enough. Great results and much easier on your body than running/walking a ton, at least for me.

Originally Posted by theEZV

Diets or counting calories doesn't work for me, I'm just not disciplined enough to commit fully, plus I am really picky about what I eat. Being active (walking/hiking, working out, swimming is my favorite tho) 6 days a week and being smarter about what I eat - cut back as much as possible on the stuff you know is bad, like bread, sugar, soda, fast food, etc). I drink less than I did in my 20's, that's also a plus.

Background:

I'm 32. In the past 10 years I've dropped ~100 lbs twice. First time, around 9-10 years ago. Went from over 300 down to 215 in one year. Kept it off for a few years, but got back into my lazy habits again and between 26-30 most of it came back again. Over the last 2+ years I've again dropped around 100, now I am at ~185. Went from pant waist size 42/44 to 34.

Honestly I will be happy to be around 180 and just focus more on muscle tone.

[LemonTree]

Originally Posted by Chasing Dreams

A lot of talk about HIIT but not a lot of help on how exactly to do it.

Try the Freeletics Bodyweight app (paid). I have been doing consistently for the past 3 years and it is fantastic. I have convinced several colleagues who just saw me going regularly to the gym during lunch and they are addicted now as well.
They also offer food plans and also have a gym/running app (that I don't use) and have a great community.

You can also train from anywhere, at any time. No fancy gym equipment required. This helps a lot when you need to travel for work or are on holiday and live out of a hotel room. You keep scores on your past performance so you track how your fitness is progressing. Once you see that you're completing a workout at a slower pace than usual, you will push yourself to new heights to beat your PB.

Check them out - there is nothing like it. A great thing about this type of training is that, unlike regular weight lifting and running, you will be burning fat for a long time after you completed your training. The coach exercises are based on your profile by completing fitness assessment and goals i.e. fat burning, muscle building, general fitness etc.


https://www.freeletics.com/en/

Nice app! I saw it on Apple Store! But after short comparison I've chosen another one called Verv (https://verv.com - is their website).
At the moment it's 2 years since I installed them.
During that time my weight stabilized and is 30% less than before I started to train.

[John Tanglewood]

There are 192 posts at the time of my response.

The BEST way to LOSE weight is to eat at a caloric deficit. That's literally the only answer. Everything else can HELP you lose weight. But the best way is to eat at a deficit.

[uniqueMR]

Caloric deficit is essential

[yco]

cardio + stop eating before feeling full = smaller stomach and less fat..

[dealsnado]

i will suggest you to stop fast food and doing exercise daily , during exercise drink lemon juice, maybe possible this trick helpful for u

[Webby12]

Diet and Exercise is key. If you are not willing to change than you won't succeed. You can start off slowly. Typically when I start my cut I usually take a fat burner 1-2 weeks to help with the energy and appetite for when I cut calories out.
https://www.samedaysupplements.com/l...y-hi-tech.html

[1MOREMOD]

Dont eat too much to start with is easiest? Have a mirror? Use it, skip eating if you cant see your dick anymore.

[uniqueMR]

Originally Posted by 1MOREMOD

Have a mirror? Use it, skip eating if you cant see your dick anymore.

[backhill]

Originally Posted by Deltan

The best way and the only way to lose weight is to create a calorie deficit, but you need to do this correctly so as not to harm your health.

Easy to say, difficult for a lot of people to execute. I'd add to this that you must learn how to read labels and ingredient lists on the foods you purchase. Learn which ingredients are detrimental to weight loss as well as your health.

Canned chicken sounds easy and should be low fat and high protein, right? Carrageenan is found in some canned/processed meats to prolong shelf-life. Carageenan is an inflammatory used in labs to perform tests on the effects of anti-inflammatory medicines. It also causes gastrointestinal inflammation, ulcers and even colon cancer in laboratory animals. It's also been linked to insulin resistance and glucose intolerance in mice. This is something that will completely stop weight loss and increase weight gain in a human.

The point being is operate at a caloric deficit while ensuring you're feeding your body with the right macro and micronutrients. The foods you buy should be as minimally processed as possible.