New Ytest
Sign out
Bimmerpost
Login
BMW E39 5-Series Forum | 5Post.com
BMW Garage BMW Meets Register Today's Posts  
Go Back   BMW E39 5-Series Forum | 5Post.com > BIMMERPOST Universal Forums > Off-Topic Discussions Board > Health, Fitness, Martial Arts, and Nutrition

Post Reply
 
Thread Tools Search this Thread
      08-10-2018, 05:36 PM   #1
uniqueMR
Colonel
uniqueMR's Avatar
1897
Rep
2,927
Posts

 
Drives: ...
Join Date: Dec 2017
Location: USA

iTrader: (0)

Best way to lose weight?

Hello ALL,

I am trying to lose weight from past 18 months. With no luck

Weight: 195lbs
Age: 33
Body Fat: 30%
Height: 5'9"
Fat Deposits: lower belly, lower back, love handles, face/chin


So from 2 weeks, I have been aggressive and started the following routine:

Treadmill: Morning and Evening (total of 800 calories burn/day) for 5 days/week. So total I am burning about 3500-4000 calories a week on treadmill.
Weight-lifting: once a week, burning 500 calories.
Give and take: I am burning around 4000 calories per week combined.

Breakfast: oatmeal/milk/nuts/peanut butter/honey, about 350 calories.
Lunch: pretty heavy lunch mix of meat or poultry, rice or bread, about 400-700 calories.
Dinner: snacking, about 200-300 calories.


I really want to get lean, fit, healthy, athletic body and be around 170lbs with body fat of 20-23%.

Please advice, comment. I am really struggling in losing 20 lbs.
THANKS!!!
__________________
Currently: '22 Ferrari F8 | '24 Mercedes G63 | '24 Porsche GT3RS | '24 Volkswagen GTI
Previous BMWs: 340i, 740i, 745Li, M3, M4
Previous Others: Audi, Ducati, Honda, Infiniti, Land Rover, Mercedes-Benz, MINI, Mitsubishi, Porsche, Toyota, Volkswagen

Last edited by uniqueMR; 08-11-2018 at 02:14 AM..
Appreciate 0
      08-10-2018, 05:48 PM   #2
GOLFFRR
GOLFFRR's Avatar
11148
Rep
27,908
Posts

 
Drives: GOLFFRR cart
Join Date: Mar 2009
Location: we sell BMWs to "ALL" US states

iTrader: (4)

Check out my guy here if your interested: https://f80.bimmerpost.com/forums/sh....php?t=1301429

I have had 6 family members/close friends who have used him also and had amazing results.

good luck with your journey, stick with whatever you do, you can do it!
__________________

BEFORE YOU BUY YOUR NEXT BMW, EMAIL OUR GUY KOTE FIRST!
Kote M Sales:Kotem@bmwofcamarillo.com Cell:805-368-9101
vipfinance@bmwofcamarillo.com for warranties!
Appreciate 1
uniqueMR1896.50
      08-10-2018, 06:06 PM   #3
stbm5
Lieutenant
265
Rep
473
Posts

 
Drives: 2018 M5 DG
Join Date: Mar 2018
Location: 72211

iTrader: (0)

if all thats accurate then you should be losing. if the scale isn't showing a difference you may be trading muscle for fat right now. the only advice i'd give on diet would be to stop the snacking. snacking keeps insulin being released. insulin is a biological signal to store energy. also, weight loss typically isn't fast so being two weeks in isn't very long. a calorie deficit of 500/d will typically only result in 1lb per week. be patient, there hopefully comes a time when your metabolism will shift and the fast burning will be more efficient - if your body isn't used to burning fat it takes a little while for it to get going. eating is deceiving you might be getting more calories than you think - nuts for instance, one serving size of almonds is almost 200 calories...

one other rec: focus more on building muscle and less on the treadmill. if you must do a lot of cardio then do HIIT

Last edited by stbm5; 08-10-2018 at 06:13 PM.. Reason: more info
Appreciate 0
      08-10-2018, 06:29 PM   #4
RABAUKE
Banned
Canada
4635
Rep
1,395
Posts

 
Drives: Porsche 993, 2014 MB GLK
Join Date: Jan 2015
Location: The Golden Horseshoe, Ontario

iTrader: (0)

Divorce!
Appreciate 12
c1pher4970.50
UPSROD1052.00
King Rudi13070.50
xander_g1073.50
Murf99314095.00
Merlin_83486.50
Wills28769.50
M3R12327.00
      08-10-2018, 06:38 PM   #5
overcoil
Major General
3117
Rep
5,582
Posts

 
Drives: M235i 6spd
Join Date: Dec 2013
Location: Mid-Atlantic

iTrader: (0)

What weight changes or size difference have u seen in past 18 months ?
Appreciate 0
      08-10-2018, 07:03 PM   #6
Drop the hammer
First Lieutenant
256
Rep
391
Posts

 
Drives: '17 F87 M2 AW, Dct
Join Date: Mar 2012
Location: Calgary, AB, Canada

iTrader: (0)

I quit all sugars and carbs, including all alcohols (was the toughest part). Basically the only carbs I’m getting are from green veggies and some from cashews and almonds and various meats and cheeses. Probably around 2000 calories a day intake made up mostly of protein and fat. CrossFit work out 4 times a week and one or two cardio days. I Lost 30 lbs in 4 months easily. My workout regime has been constant for the last last 5 years. When I dropped the carbs the weight melted off fast. I’ve always been 195ish and as high as 212 (prior to working out). Now at 165. Weigh yourself consistently everyday and be aware of every calorie you eat. I tracked everything for 2 weeks but have given that up as it was a lot of work, but it did open my eyes to caloric intake and my awareness of what I was eating. Not keto just disciplined lower carb eating. And very clean fresh foods.
Appreciate 1
      08-10-2018, 07:08 PM   #7
N55Jamaican
Second Lieutenant
71
Rep
278
Posts

 
Drives: 2011 BMW 335i E90 LCI
Join Date: Dec 2012
Location: Jamaica

iTrader: (0)

Might sound weird but getting enough sleep plays an important part in reving up your metabolism.
My2cents
__________________
(JB4 stage 2, in my garage)Now CoBB V3 , VRSF 3.5" Stainless Steal catless DP, 7" VRSF FMIC with upgraded lower CP.
Appreciate 1
      08-10-2018, 09:21 PM   #8
Mingwan
Major
1888
Rep
1,340
Posts

 
Drives: X1 Individual custom paint
Join Date: Jan 2015
Location: Kansas

iTrader: (0)

Join the military.

I don’t think you have your food intake/calorie count locked down tight enough to have an effective plan to lose weight via caloric deficit. if what you burn in calories per week is correct, what you burn per week in calories does not exceed what your calorie intake is per week doing the rough math here; you’re not at a deficit (6650-9450 calorie intake per week; huge discrepancy)

Edit: never mind. I forgot to take into account calories you would burn just going about your day doing normal activities. Taking that into account, you should be at a deficit. Maybe you should dial in your calories better to get a better understanding of what’s going on.

Try intermittent fasting using an 8 hour feeding period. Look into it. Maybe also get a trainer or workout buddy (who is actually motivated) to push you harder.

Last edited by Mingwan; 08-10-2018 at 10:25 PM..
Appreciate 0
      08-11-2018, 12:32 AM   #9
uniqueMR
Colonel
uniqueMR's Avatar
1897
Rep
2,927
Posts

 
Drives: ...
Join Date: Dec 2017
Location: USA

iTrader: (0)

Quote:
Originally Posted by stbm5 View Post
if all thats accurate then you should be losing. if the scale isn't showing a difference you may be trading muscle for fat right now. the only advice i'd give on diet would be to stop the snacking. snacking keeps insulin being released. insulin is a biological signal to store energy. also, weight loss typically isn't fast so being two weeks in isn't very long. a calorie deficit of 500/d will typically only result in 1lb per week. be patient, there hopefully comes a time when your metabolism will shift and the fast burning will be more efficient - if your body isn't used to burning fat it takes a little while for it to get going. eating is deceiving you might be getting more calories than you think - nuts for instance, one serving size of almonds is almost 200 calories...

one other rec: focus more on building muscle and less on the treadmill. if you must do a lot of cardio then do HIIT

Yes, thanks. Trying best and won't give up.
So far, lost 1-2 lbs
__________________
Currently: '22 Ferrari F8 | '24 Mercedes G63 | '24 Porsche GT3RS | '24 Volkswagen GTI
Previous BMWs: 340i, 740i, 745Li, M3, M4
Previous Others: Audi, Ducati, Honda, Infiniti, Land Rover, Mercedes-Benz, MINI, Mitsubishi, Porsche, Toyota, Volkswagen
Appreciate 0
      08-11-2018, 12:35 AM   #10
uniqueMR
Colonel
uniqueMR's Avatar
1897
Rep
2,927
Posts

 
Drives: ...
Join Date: Dec 2017
Location: USA

iTrader: (0)

Quote:
Originally Posted by ScottSinger View Post
What weight changes or size difference have u seen in past 18 months ?
For past 18 months, I was more focused on weight lifting (2-4 days a week) and treadmill (2-3 days a week). But I gained 10 lbs and increase my body fat from 28% to 30% About a year ago I was about 185 and now 195.

So I had to change and control my food and burn more calories.
__________________
Currently: '22 Ferrari F8 | '24 Mercedes G63 | '24 Porsche GT3RS | '24 Volkswagen GTI
Previous BMWs: 340i, 740i, 745Li, M3, M4
Previous Others: Audi, Ducati, Honda, Infiniti, Land Rover, Mercedes-Benz, MINI, Mitsubishi, Porsche, Toyota, Volkswagen
Appreciate 1
overcoil3117.00
      08-11-2018, 12:36 AM   #11
uniqueMR
Colonel
uniqueMR's Avatar
1897
Rep
2,927
Posts

 
Drives: ...
Join Date: Dec 2017
Location: USA

iTrader: (0)

Quote:
Originally Posted by Drop the hammer View Post
I quit all sugars and carbs, including all alcohols (was the toughest part). Basically the only carbs I’m getting are from green veggies and some from cashews and almonds and various meats and cheeses. Probably around 2000 calories a day intake made up mostly of protein and fat. CrossFit work out 4 times a week and one or two cardio days. I Lost 30 lbs in 4 months easily. My workout regime has been constant for the last last 5 years. When I dropped the carbs the weight melted off fast. I’ve always been 195ish and as high as 212 (prior to working out). Now at 165. Weigh yourself consistently everyday and be aware of every calorie you eat. I tracked everything for 2 weeks but have given that up as it was a lot of work, but it did open my eyes to caloric intake and my awareness of what I was eating. Not keto just disciplined lower carb eating. And very clean fresh foods.

Glad to hear and dropping 30ibs in 4 months. Wow
__________________
Currently: '22 Ferrari F8 | '24 Mercedes G63 | '24 Porsche GT3RS | '24 Volkswagen GTI
Previous BMWs: 340i, 740i, 745Li, M3, M4
Previous Others: Audi, Ducati, Honda, Infiniti, Land Rover, Mercedes-Benz, MINI, Mitsubishi, Porsche, Toyota, Volkswagen
Appreciate 0
      08-11-2018, 12:37 AM   #12
uniqueMR
Colonel
uniqueMR's Avatar
1897
Rep
2,927
Posts

 
Drives: ...
Join Date: Dec 2017
Location: USA

iTrader: (0)

Quote:
Originally Posted by N55Jamaican View Post
Might sound weird but getting enough sleep plays an important part in reving up your metabolism.
My2cents
I do sleep 7-8 hours
__________________
Currently: '22 Ferrari F8 | '24 Mercedes G63 | '24 Porsche GT3RS | '24 Volkswagen GTI
Previous BMWs: 340i, 740i, 745Li, M3, M4
Previous Others: Audi, Ducati, Honda, Infiniti, Land Rover, Mercedes-Benz, MINI, Mitsubishi, Porsche, Toyota, Volkswagen
Appreciate 0
      08-11-2018, 06:18 AM   #13
antych
Lieutenant
United Kingdom
245
Rep
435
Posts

 
Drives: 2017 BMW M4CP SO
Join Date: Feb 2015
Location: London

iTrader: (0)

Garage List
2014 BMW M4  [10.00]
Stop eating all those carbs. Your diet is really bad. No wonder you can't lose it.
Appreciate 0
      08-11-2018, 08:23 AM   #14
overcoil
Major General
3117
Rep
5,582
Posts

 
Drives: M235i 6spd
Join Date: Dec 2013
Location: Mid-Atlantic

iTrader: (0)

Quote:
Originally Posted by antych View Post
Stop eating all those carbs. Your diet is really bad. No wonder you can't lose it.
If his dinner is snacking on fruit and vegetables and breakfast and lunch were the same I would think it’s a pretty good diet ?

Now if his meats and poultry were long shelf life high sodium vacuum packaged items then that could be an issue. And if his peanut butter is high sugar and mono-diglycerides then that to may be a factor. But with just a few changes if need be I think his diet is alright. Also his liquid intake I don’t know.

I’m more concerned about the treadmill workout. First if he’s using the machine readout for calories burned, and the machine settings (no elevation and a sub 4-mph speed). Ideally to transfer the treadmill time to jogging and sprinting outside might rev up the calorie burn, but things like sun-exposure or convenience - so much of his exercise is treadmill, that’s the item I like to know more about.

Just for discussion and u may be right the diet could be the issue.
Appreciate 0
      08-11-2018, 08:33 AM   #15
1MOREMOD
-
1MOREMOD's Avatar
United_States
11818
Rep
23,186
Posts

 
Drives: Race car->
Join Date: Mar 2009
Location: check your mirrors

iTrader: (5)

Operate on a calorie deficit
Appreciate 0
      08-11-2018, 08:56 AM   #16
Spgm5
Enlisted Member
63
Rep
38
Posts

 
Drives: Singapore grey 14 m5
Join Date: Nov 2017
Location: Alabama

iTrader: (0)

Maybe it's time to dive deeper into dieting and start tracking your macros. In order to do that, you'll have to figure out your maintenance macros and create a deficit from there.

Stick to lean proteins, clean carbs (fruits, sweet potatoes, brown rice, etc). Keeps fats to natural nut butters, olive oil, avocados and whole nuts. Incorporate veggies into your diet, it helps with keeping you full and not snacking. Not including all the micronutrients you're currently missing out on.

Add more weigh training days into your schedule. Cut down on cardio. Your body will go through a recomposition phase where your weight may not decrease but you will be replacing fat with muscle.
Appreciate 0
      08-11-2018, 09:04 AM   #17
Madbrain
Enlisted Member
7
Rep
32
Posts

 
Drives: 09 335i
Join Date: Jul 2017
Location: Dirty Jerzey

iTrader: (0)

You're doing way too much steady state cardio, not enough weight training and you're not eating enough.
Appreciate 0
      08-11-2018, 11:49 AM   #18
arkie6
Lieutenant
United_States
395
Rep
433
Posts

 
Drives: 2008 BMW 335i sedan
Join Date: Aug 2014
Location: Russellville, AR

iTrader: (0)

Garage List
2008 BMW 335i  [0.00]
Too many high glycemic carbs (rice, bread, oatmeal, honey, snacks?) cause your insulin levels to rise which promotes fat storage and blocks fat burning. Have you had your blood tested recently? If so, what was your fasting glucose and triglyceride levels?

Look into Keto (low carb, moderate protein, high fat diet). Stick with whole natural un-processed foods whenever possible.
Appreciate 1
3PedalJake3283.00
      08-11-2018, 12:07 PM   #19
NYBulldog
Specialist
1320
Rep
2,708
Posts

 
Drives: Nikes
Join Date: Jun 2010
Location: NuYawk

iTrader: (19)

Honestly there is not much complicated when you are at that body fat. What I mean is it will simply shed off if you can find the discipline. Eat clean, always. Simple... nothing fried or processed, for now. Try not to overeat. 1 Hour of solid training every day, mixed with a little bit of cardio (1 or 2 days off). You can mix weight traning and HIIT. The hard part is just resisting urges with food. At the end of every month every little cheat meal you have will make a big difference. Simple cardio will not shed off the weight you want. If you go too low on your calorie deficit you will lose weight but also a lot of strength which you should retain. I think you should eat at maintenance. The MyFitnessPal app gives you simplified idea of what you are eating and a ballpark of calories, you should always use it. If you eat at maintenance and are training hard every day you end up continuing to burn calories all day. FYI, I'm about 11% BF, used to be around 7% and now trying to pack on more muscle.
__________________
Appreciate 1
      08-11-2018, 12:09 PM   #20
FlaPatsFan
Major
749
Rep
1,149
Posts

 
Drives: 2011 328i wagon
Join Date: Apr 2017
Location: Florida

iTrader: (0)

Op....you are going to get a lot of different suggestions and do’s and don’ts on this topic. The bottom line is you may have to experiment a bit to find the right combination that works for you. Arkie6 makes a good point keeping it simple.

Eating clean and avoiding processed foods high in sodium and sugar is key. Drink lots of water. Take a probiotic to help aid digestion. Fresh fruits veggies and lean meats. Keep complex carbs to a minimum. Is a good general rule of thumb. You may also want to consider trying intermittent fasting.

As for exercising/training doing bigger more complex total body movements will help tone and shape your body while working multiple muscle groups at once. Keep your workouts fresh and varied, not repeating the same things week after week. Otherwise your body will adapt and change will come to a stop. Although it sounds cliche “Muscle confusion” is a real thing and it works.

Hope this may help a bit....good luck!
Appreciate 0
      08-11-2018, 04:36 PM   #21
vandridine
Private
66
Rep
86
Posts

 
Drives: 2017 M240 xDrive
Join Date: Jul 2017
Location: Maryland

iTrader: (0)

First of all why are you eating peanut butter? My friends eat peanut butter specifically to bulk up, if your trying to lose weight stop eating it.

The only thing you need to do is burn more calories then you take in and you will lose weight. Are you sure you are counting calories correctly? I have had a few co-workers say they count calories but they dont put into account their soda/alcohol intake or the huge amount of snacks throughout the day at work.

Also do your self a favor and just eat dinner, stick to filling, low calorie dinners, like chicken and salmon.

Yes as someone else said, if you continue working out at the gym you will replace fat with muscle but that is not the cause of your weight gain.
Appreciate 0
      08-12-2018, 04:19 PM   #22
uniqueMR
Colonel
uniqueMR's Avatar
1897
Rep
2,927
Posts

 
Drives: ...
Join Date: Dec 2017
Location: USA

iTrader: (0)

Quote:
Originally Posted by antych View Post
Stop eating all those carbs. Your diet is really bad. No wonder you can't lose it.
I am controlling carbs. Eating 1 bread or small plate of rice a day max. No sugar. No candies. No chocolate. No cookies.
__________________
Currently: '22 Ferrari F8 | '24 Mercedes G63 | '24 Porsche GT3RS | '24 Volkswagen GTI
Previous BMWs: 340i, 740i, 745Li, M3, M4
Previous Others: Audi, Ducati, Honda, Infiniti, Land Rover, Mercedes-Benz, MINI, Mitsubishi, Porsche, Toyota, Volkswagen
Appreciate 0
Post Reply

Bookmarks


Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off



All times are GMT -5. The time now is 02:21 AM.




5post
Powered by vBulletin® Version 3.8.11
Copyright ©2000 - 2024, vBulletin Solutions Inc.
1Addicts.com, BIMMERPOST.com, E90Post.com, F30Post.com, M3Post.com, ZPost.com, 5Post.com, 6Post.com, 7Post.com, XBimmers.com logo and trademark are properties of BIMMERPOST