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 Diet advice, Gaining weight but reduce belly fat

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TSAlvan86
post Jun 15 2016, 09:06 PM, updated 10y ago

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My current strategy to decrease my belly fat is alternating btw cardio (eg Jogging for 15mins) and home workout and control my diet. (Healthy breakfast, eating out lunch and no dinner or fruit)

After practicing this for about 1 mth, I start to see the effect. But, however, I'm losing weight at the same time and look much skinnier than before.

So should I increase my daily calorie intake while keeping my excercise routine? Or should I increase protein intake and maintain the rest of diet? Thanks


GameFr3ak
post Jun 15 2016, 10:28 PM

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You tryin to gain or lose?
champlaos11
post Jun 16 2016, 07:53 AM

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QUOTE(Alvan86 @ Jun 15 2016, 09:06 PM)
My current strategy to decrease my belly fat is alternating btw cardio (eg Jogging for 15mins) and home workout and control my diet. (Healthy breakfast, eating out lunch and no dinner or  fruit)

After practicing this for about 1 mth, I start to see the effect. But, however, I'm losing weight at the same time and look much skinnier than before.

So should I increase my daily calorie intake while keeping my excercise routine? Or should I increase protein intake and maintain the rest of diet? Thanks
*
If you want to reduce fat or belly fat for that matter, you should not increase your daily calorie intake. Try to increase your protein intake and eat below your maintenance calorie. Lift heavy to prevent muscle loss but I doubt you could since you are doing home workout. How much is your TDEE? And how much are your daily intake? Your deficit can't be too much, otherwise you will risk losing muscle.

QUOTE(GameFr3ak @ Jun 15 2016, 10:28 PM)
You tryin to gain or lose?
*
I think he is trying to lose.
helven
post Jun 16 2016, 12:01 PM

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Cardio don't burn fat, it's a myth. Kitchen does.
I doubt 15mins cardio can do any shit. Assuming 10km marathon which takes around 60-90min, burns 600kcal, you can easily out eat that 600kcal in a single meal (nasi lemak ayam + teh tarik) boom..habis your 60min effort.

Start by calculating your TDEE and eat below that number you'll be fine.
http://iifym.com/iifym-calculator/
Workout = Gain muscle, change how your body look, and increase your TDEE, that allows you to have more space to eat more.
Since you don't have gym membership, your best bet is https://forum.lowyat.net/index.php?showtopic=3551145

Summary
1g protein intake / body weight in lb (to maintain your muscle mass so you don't lose muscle mass while on calorie deficit)
500kcal deficit per day, 7 days a week = 3500kcal ≈ 0.5kg / week
You can also maintain your calorie intake and train, it is called body recomposition, it will take much longer time

Diet = 80%
Workout = 20%

yay or nay
ah_suknat
post Jun 16 2016, 02:29 PM

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Still the question, you want to build muscle or lose fat?

You want to lose fat, you will get smaller, eating lesser is muscle wasting.

You want to build muscle, you must eat more and lift heavy.

You cant build muscle while eating little, nor you cant lose fat eating more.

So choose.
helven
post Jun 16 2016, 03:54 PM

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QUOTE(ah_suknat @ Jun 16 2016, 02:29 PM)
Still the question, you want to build muscle or lose fat?

You want to lose fat, you will get smaller, eating lesser is muscle wasting.

You want to build muscle, you must eat more and lift heavy.

You cant build muscle while eating little, nor you cant lose fat eating more.

So choose.
*
Most of the time, they have an image on their head how they want to look like but doesn't know how to ask question. They thought by doing things in 1 direction(body toning) which most of the time, "losing the belly fat", will get to the "toned" body they looking to achieve.
But in fact there are 2 directions which are completely opposite.
1. lose fat
2. gain muscle

So TS, it's better if show us your current body, and show us the body you want to achieve if you're now sure how to ask question, then we can start from there.
nightshade_nova
post Jun 29 2016, 08:19 PM

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Most ppl who wanted to lose fat at specific part of their bodies or want to lose weight usually are very impatient.

My advice is instead of focusing on "losing fat", try going in with a mentality to eat and live healthily.

Meaning, you exercise regularly, you eat less junk food. Be mindful of what you eat.
Everything else will come naturally with time.

That being said, the best way since youre at this part of the forum anyway,
would probably be build more muscle.

More muscle > higher metabolism > less fat.
TSAlvan86
post Jun 29 2016, 09:31 PM

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QUOTE(nightshade_nova @ Jun 29 2016, 08:19 PM)
Most ppl who wanted to lose fat at specific part of their bodies or want to lose weight usually are very impatient.

My advice is instead of focusing on "losing fat", try going in with a mentality to eat and live healthily.

Meaning, you exercise regularly, you eat less junk food. Be mindful of what you eat.
Everything else will come naturally with time.

That being said, the best way since youre at this part of the forum anyway,
would probably be build more muscle.

More muscle > higher metabolism > less fat.
*
yes... youare true..
It has been about 2 weeks since I posted this.I tracked my daily calorie intake and control my diet and excercise regularly since then. In just 2 weeks, i found that i manage to lose fat at my belly part and at the same time started to gain muscle. I thk it is important to start first and slowly fine tuning diet intake and amt of exercises later. Human have self awareness and conscience. When you find out something is ineffective or wrong, you will find ways to make it right. When you are on the right track, you will further enhance your training plan. So far i have been progressing well and will add strength to my training in next 2 weeks
nightshade_nova
post Jun 30 2016, 02:22 PM

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QUOTE(Alvan86 @ Jun 29 2016, 09:31 PM)
yes... youare true..
It has been about 2 weeks since I posted this.I tracked my daily calorie intake and control my diet and excercise regularly since then. In just 2 weeks, i found that i manage to lose fat at my belly part and at the same time started to gain muscle. I thk it is important to start first and slowly fine tuning diet intake and amt of exercises later. Human have self awareness and conscience. When you find out something is ineffective or wrong, you will find ways to make it right. When you are on the right track, you will further enhance your training plan. So far i have been progressing well and will add strength to my training in next 2 weeks
*
Good to hear. smile.gif

My thoughts exactly. Find something that works for you.
I experiment and try out stuff too.

It's not about the destination, it's the journey itself that makes it worthwhile. thumbsup.gif

 

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