best way to lose the last couple pounds...

[remorseless08]

i need a little help here, I need to lose about 12 pounds and im finding it hard to lose the last little bit of weight. What method do you guys use for shedding weight. Like diets or cardio or anything that will work..

[boozeboxer]

Don't join an addictive boxing forum.

[remorseless08]

Don't join an addictive boxing forum.

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haha too late...

[ono]

i need a little help here, I need to lose about 12 pounds and im finding it hard to lose the last little bit of weight. What method do you guys use for shedding weight. Like diets or cardio or anything that will work..

You could do with posting you're weight, size, bodyfat levels as well as diet and activity level etc...

that way you'd probably recieve better advice.

[remorseless08]

height.- 6'1
weight- 170 pounds
diet- 6:00am bowl of oats and banana
9:30am- can of tuna and a apple
12:30pm- can of tuna, can of soup and banana
4:30- usually some fruit, couple pieces.
8:30- dinner is different every night but always veggies such as brocli, peas, beans,potatoes, chicken, or white rice.

what do use think of this diet is it ok or not....

sometimes have a cup of coffee during the day, should i cut out coffee

[remorseless08]

not sure what my body fat is but i have a little to lose and i train 5 or 6 days a week, run about 4 mile 3 times a week, boxing training 4 days a week.

[ono]

not sure what my body fat is but i have a little to lose and i train 5 or 6 days a week, run about 4 mile 3 times a week, boxing training 4 days a week.

For fat loss i actually walk on a treadmill.

Set the treadmill on a 15 incline and walk at around 4mph for 30-40 mins. When performing this type of activity your body will use fat as a fuel rather than carbohydrates. It's likely that you're body will enter it's fat burning mode after around 15 minutes.

This activity will keep your heart rate at somewhere between 120-135 which is optimal for fat loss. I'm guessing you're aged between 18-35?

This type of training is also excellent for retaining muscle mass while losing fat.

[remorseless08]

not sure what my body fat is but i have a little to lose and i train 5 or 6 days a week, run about 4 mile 3 times a week, boxing training 4 days a week.

For fat loss i actually walk on a treadmill.

Set the treadmill on a 15 incline and walk at around 4mph for 30-40 mins. When performing this type of activity your body will use fat as a fuel rather than carbohydrates. It's likely that you're body will enter it's fat burning mode after around 15 minutes.

This activity will keep your heart rate at somewhere between 120-135 which is optimal for fat loss. I'm guessing you're aged between 18-35?

This type of training is also excellent for retaining muscle mass while losing fat.

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i just had a look at my treadmill and i cant incline it. will i get the same effect from running up and down hills do you think.

[Salty]

Canned soup can be high in salt, which makes you retain higher levels of water. I suggest more exercise, like some HIIT training or running before your breakfast. But others would be able to give you more advice I am sure.

[remorseless08]

Canned soup can be high in salt, which makes you retain higher levels of water. I suggest more exercise, like some HIIT training or running before your breakfast. But others would be able to give you more advice I am sure.

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how about baked beans in a can are they ok. im trying to stay away from canned food but its hard to organise all my food everyday. Ive been thinking about doing my runs in the mornings. Thanks for the advice mate.

[remorseless08]

would appreciate it if the trainer could give me some advice... cheers

[ono]

height.- 6'1
weight- 170 pounds
diet- 6:00am bowl of oats and banana
9:30am- can of tuna and a apple
12:30pm- can of tuna, can of soup and banana
4:30- usually some fruit, couple pieces.
8:30- dinner is different every night but always veggies such as brocli, peas, beans,potatoes, chicken, or white rice.

what do use think of this diet is it ok or not....

sometimes have a cup of coffee during the day, should i cut out coffee

From what you've given as height and weight your resting metabolic rate is roughly at around 1800 cals per day. Basically that's the amount of cals you need to eat to mantain your body weight. So to lose weight you need to really work out the calories in everything you eat. Make sure you're not going above 1800.

Maybe swap some of the carbs heavy snacks for protein rich foods.

Swap you're evening meal with 500ml of organic probiotic fat free yoghurt. It gives around 40g of low gi carbs and 25g of protein. It's also good for preventing bloat.

I'd personally avoid beans and white rice. I wouldn't go crazy with potatoes either. Maybe drop the canned soup as it's high in sugar, salt and maybe even fat (depending on the soup)

[Scrap]

Thats good advice from ono I do that a lot myself, it works for sure. Also have a day when you just eat fruit.

[Outlaw Immortal]

height.- 6'1
weight- 170 pounds
diet- 6:00am bowl of oats and banana
9:30am- can of tuna and a apple
12:30pm- can of tuna, can of soup and banana
4:30- usually some fruit, couple pieces.
8:30- dinner is different every night but always veggies such as brocli, peas, beans,potatoes, chicken, or white rice.

what do use think of this diet is it ok or not....

sometimes have a cup of coffee during the day, should i cut out coffee

Bro... your diet is half a diet. From looking at your diet, I see it as this: You are basically just shoving any 'healthy foods' which tv sais to eat, and making them into meals, but you dont even know why you are eating them, you dont know anything about macronutrient ratios, carb loading, basics of dieting for protein synthesis. Just stuff like that, ok before i write you a diet, I suggest whenever you have free time, rather than going on msn or some porn site, just hop on bodybuilding.com and find a natural bodybuilder who has won the natural olympia title, and just read his blog about dieting and/or training.

OK, now lets get down to business.

Majority of the people on this board are boxers, only a small percentage know about dieting, that majority percent love to give advice, not out of spite, but because they wanna help, even if it was untintentionally nutrionally wrong advice.

These are the basics you need to know:

So fucking listen carefully, you can lose weight without running, because diet is more important that anything its roughly 60-70% diet, and 30-40% training, always remember that.

this diet that you gave:

"height.- 6'1
weight- 170 pounds
diet- 6:00am bowl of oats and banana
9:30am- can of tuna and a apple
12:30pm- can of tuna, can of soup and banana
4:30- usually some fruit, couple pieces.
8:30- dinner is different every night but always veggies such as brocli, peas, beans,potatoes, chicken, or white rice.

what do use think of this diet is it ok or not....

sometimes have a cup of coffee during the day, should i cut out coffee"

Like wtf are you thinking, let me break down whats wrong with it-

Firstly, Im assuming you are a boxer, therefore you need to lose weight in order to make the cut for competition or to get lighter on your feet, but at the same time you want to maintain muscle.

When you diet to lose fat, you will also lose muscle, dont ask me why, but thats just how the body is. In order to combat this, you need weight training on the 'off days' of your boxing, PLEASE do not do it the same day, because you will break down to much muscle.

So basically try and fit 3-4 days if u can of weight training, focus on compound exercises such as bench, pullups (palm facing away from your face), deadlifts, (I was gonna say squats, but because you're a boxer you train legs enough), and if you can try and do some arm curls and dips for triceps.

Ok, so thats your gym workout- By the way (6-7 sets for each muscle. and split those 6-7 sets into 2 different workouts- THEREFORE when you finish 3 sets of a specific exercise, change the workout for the same muscle). Also aim for 6-8 reps, with heavy weight, but if u know you can squeeze an extra rep or 2, do it.

Ok so gym workout is done, cross that off the checklist.
Now to dieting:

This is your breakfast 'diet- 6:00am bowl of oats and banana', am i not correct?

Ok, the oats is good, but when you are losing weight, you have to cut all sugars off, including fructose (Fruit sugars and honey), therefore no banana. So whenever you read the label on the back of some food, read under Carbohydrates, then a subheading will say sugars, if there is anyhting more than 4grams of sugar..throw it away, just drop the can and run.

Now for breakfast have your bowl of oatmeal(carbodhydrates), and have 6 eggwhites(protein) and around 3 table spoons of cottage cheese(protein), make sure on the back of the label it has less than 4-6 grams of saturated fat.

Im happy you had carbohydrates (oatmeal), for your first meal, because in the morning the body is basically eating your muscle because u havent eaten the whole night while u slept, so the oatmeal what it does, is it basically wakes the body up and goes, hey you got energy here theres no need for you to break down any muscle for energy.

Now next meal
9:30am- can of tuna and a apple

Ok, how bigs the can of tuna, you should be looking at 180-200grams of tuna.
Now, cut the apple, you dont need that sugar.
Also add some vegetables, most preferably brocolli/colliflower, because of their antioxidants and multivitamins. They pretty much will help the body unlock special hormones and rebuild muscle to its fullest potential. If you havent got those vegetables, just put any vegetable except potatoe/eggplant (basically anything thats starchy=carbohydrates when you dont need them).

Only have carbohydrates in the morning (like you said oatmeal), and carbohydrates before and after a workout (we'll get into that later).

Next Meal
12:30pm- can of tuna, can of soup and banana

Cut the banana out. Umm with the can of soup, throw the potatoes out, make sure its low in saturated fat, low in sugars, you dont have to worry to much about salts, personally i dont give a shit, but too much salt generally isnt good for the bones, but if you keep to my diet and you eat clean in all meals and have 1 salty soup meal I dont think its really gonna affect you or your bones.

But anyway like i said, cut the banana out, keep the tuna(180-200grams), and find a good healthy soup.

Next Meal
4:30- usually some fruit, couple pieces.

I wanna scream at you, hit yourself now for me. GO DO IT, DO IT!!..LOL,

Man dont ever do that again. Ok firstly have a tuna/chicken + vegetable meal like the meal before, instead of this fruit bullshit. ALSO eat that meal at 3.30pm (because you should eat every 2.5 -3 hours ALWAYS REMEMBER THAT).

Oh ye that reminds me, remember how you said your first meal was at 6 then your next at 9.30, try and make that 9am, like i said 2.5-3hours, just make a timetable.

NEXT Meal
'8:30- dinner is different every night but always veggies such as brocli, peas, beans,potatoes, chicken, or white rice.'

Now we're talking, my friend, thats an excellent meal from the sounds of it, you can have that for every meal if u want instead of boring tuna.

Anyway. For theorys sake, lets just say that is your PRE-workout meal, before you train.

3 Important things to know
IN YOUR MEAL
*You need protein before a workout (a big chicken breast/ or 200gram can of tuna/or a clean low fat steak [just cut the fat off as much as u can])
*You need carbohydrates for energy (RICE or Potatoes or Wholemeal bread)
*You need to eat 1-1.5 hours before a workout and then just let it digest a bit, then after 1-1.5 hours is done, go and train hard.

After your workout is done, grab a Whey-protein shake, if you dont believe in that stuff or you dont like it, or dont have the money for it, just got home and eat a normal meal like the one you had for dinner, (also eat one table spoon of honey, im saying eat this sugar because after a workout your glycogen levels are low so in other words your body is going to eat your muscle so you need this sugar to shock your body into using the food you are eating as a source rather than your muscles)

after 1-2 hours if you still are hungry right before you sleep, grab a small can of tuna around 90grams, and a spoon of peanut butter (the spoon of peanut butter is just used as good fats in order to slow down the protein from the tuna so your body can use it the most of the night/whole night until you wake up). I didnt mention carbs, because your body will store any carbs 1-2 hours before bed as fat.

Thats pretty much it man- ok to recap it:
-Carbs in morning, Carbs before workout, Carbs after workout.
-Sugar (honey), only after workout.
-Protein each meal
-Protein only before bed, no carbs
-No fats or sugars(only after workout)

Training-
-Do gym on off days
- 6-7 sets per muscle
- 6-8 reps for each set

ALSO, im assuming you box, boxing breaks down a lot of muscle, i generally dont use boxing to lose weight, i use High Intensity Interval Training, because it proven by medical research to have the most optimal aid for fat loss.

Anyway, if you do your boxing on off days, im more than sure you do sprints-jogs-runs, watever, so you're gonna lose weight. Just dont forget to eat before boxing and after boxing.

Thats it man, you should lose 12 pound in 1-1.5 months.


OH shit i nearly forgot, you know in your pre workout meal and post workout, when you have carbs, i didnt say how much, when you do gym you need around 50 grams pre and post (so thats around 3 whole meal slices of bread/ or a medium bowl of rice), and your bowl of oats in the morning sounds right.
Look read the back, it will say much carbs is in watever type of food, just calculate it e.g. on the back of a pack of bread it will say 2 slices or bread = 35 grams of carbs, just do the math, see how close you get roughly to 40-50 grams of carbs.

PRINT this off, study it, make it your bible, its the foundation of nutrition, if you need to go more in depth, i suggest go on that bodybuilding site and ask questions to natural olympia bodybuilders for nutrition.

Thats it man, good luck, btw if you reach your target and then want to bulk to get big, just let me know, aight.

[Outlaw Immortal]

oh ye also, about the cofee, man personally i dont like caffeine and any of those drugs, but if u are gonna have a cup of cofee, have it before you exercise, thats prolly the best time.