T Nation

New to Truly Eating for Fat Loss

#1

32 y/o male. Former military(Got out in 2006). Gained body fat through the years of being active and lifting. 6' and i was 245Lbs. about a month ago. Went to the doctor and was told my cholesterol, and blood pressure was very high. Since then I've tailored my diet to improving my cholesterol. Mostly (more)fruits and a lot more veggies, cut out red meat, pretty much fish and chicken. I've also after reading up on it, I've been following an intermittent fasting schedule, 16-8.

I'm following Strong Lifts 5x5 app and i do other kettlebell, resistance, tabata workouts as well.

I'm really looking for guidance and tips for really stepping my fat loss into overdrive.

#2

Try this…

#3

[quote]RampantBadger wrote:
Try this…
https://www.T-Nation.com/diet-fat-loss/the-get-shredded-diet[/quote]

This does melt fat insanely quickly but prep is a dog and as you get lean (ab veins lean), it’s hard to concentrate on anything remotely difficult (plus sex drive).

The main thing for me is keeping it simple and easy to prepare. I basically don’t pick up a knife all (work) week.

#4

I’m sitting with 30% body fat. Should my macros be aligned different with so much body fat?

#5

[quote]Sapperjwn wrote:
I’m sitting with 30% body fat. Should my macros be aligned different with so much body fat?[/quote]

At that BF, I think you should focus more on lifestyle changes when it comes to nutrition and clean up your diet. As for as exercising goes, compound lifts, lower rest times, etc.

Not something you want to do straight for 6 months, but a really underrated program that doesn’t get talked a lot about much anymore is this: https://www.T-Nation.com/workouts/10-x-3-for-fat-loss

#6

[quote]daltron wrote:

[quote]Sapperjwn wrote:
I’m sitting with 30% body fat. Should my macros be aligned different with so much body fat?[/quote]

At that BF, I think you should focus more on lifestyle changes when it comes to nutrition and clean up your diet. As for as exercising goes, compound lifts, lower rest times, etc.

Not something you want to do straight for 6 months, but a really underrated program that doesn’t get talked a lot about much anymore is this: https://www.T-Nation.com/workouts/10-x-3-for-fat-loss

[/quote]

I definitely have done that through the past 5 weeks. I’m down 10 pounds(consistently weighting once a week.) I’m working out 3-5 times a week, which hasnt changed from before. I’ve definitely cut the bullshit out of my diet. I’m timing my meals and not over eating. Quality of food has increased dramatically. For me I guess its setting up a plan. Being disciplined and sticking to it. After lurking on here a while, i just wanted to post and start owning up to it, and finding out what worked for other people that might have been in the same situation as me.