KAK01's Journal, 19 August 2021

condition::: 90.8 kg home workout only calories intake 1900 or under. ( currently my average is 1600) C50% Fat 30% and protein 20% these are my food targets for the whole day. Target weight loss 15-20 kg Equipment :: 30 kgs weights in total dumbbells rod and 1 barbell ( don’t have any extra weights ) 🏋️‍♀️ resistance bands. and my weight questions :: 1-members here who are doing proper weight lifting i have seen them posting pre workout food. is that necessary during weight loss or one should continue normal weights workouts with the above targets. ? 2- do i need to eat extra protein for the weight loss. if i do which one should i substitute with. eg with fat or carbs. ? 3- i don’t have much muscle definition. but when i look in the mirror it’s quiet obvious that i have fat at love handles , tummy probably lower section. thighs and bum. i am sure there is fat other parts but it’s more balanced. Do i need to target workouts for these areas or distribute workout evenly to get the required results. ? 4- what should be the time gap between food and workout. if it would make any difference in results. ? 5- heavy weights and less reps or moderate weights and more reps or easy weights and extensive reps. 

Kkhan, maybe use this website to calculate you calorie deficit and macro distribution accordingly to your goal: https://rippedbody.com/how-to-calculate-leangains-macros/ If you started lifting.. maybe concentrate on learning the form first, then with time start progressive overload. I workout from home too and I chose to increase by one set and a little bit more weight my normal exercises. You can keep your rep system the same and increase weight, or reduce reps and increase weight.. it’s up to you.. I’m not an expert but I personally think challenging your body all the time, gives you better results. Once your fat percentage comes down, your body will all change for sure. With time you will figure out the best system for you, not only in terms of workout routine, but also diet. 

Good luck 👌 

thanks Paula- U have always been a guiding star. i will defiantly look up the website. when u said “form “ do u mean the way workout is done eg how to stance , which body’s part to use and breathing etc etc. or u mean learn about my body. Rest i understand what u mean keep, take baby steps and then leap to see what i can adjust myself to. thanks. 🙏. however if u be kind to answer the point number 3 that would be much helpful. i have only 6-7 months to get my self in reduce to my target weight. after that i might not have that much time that i have now to pull this off with that much time. i mean later i will be able to maintain but reduce would be difficult. thanks again for the feedback  

Kkhan, as I say , I am not an expert. I have been doing my thing from home too since March and slowly I have been buying more stuff. It is possible to change your body exercising at home. I managed to lose around 17kg mostly through strength training. There is several people here that could guide you as they have more knowledge than me. When I say form I mean correct posture performing the moves. That’s why I workout in front of mirrors. About your number 3 question, in my opinion you don’t need to go crazy on ab crunches for example (you can do that too), however invest your time at compound movements at least to start with. You get to use lots of different muscles with them and makes your workout time shorter but efficient. Keep eating right, exercising, learning, asking and watching your body change. Make sure you track your progress with measurements, progress pics, scale and I hope you get to enjoy the journey. If you enjoy what you are doing, makes things 100 times easier. 👌 

Paula is spot on. I will just add that to shift the belly fat you need to think about diet. What, when, and how much to eat combined with compound and core exercises. A bit of cardio will help too. I like to exercise fasted, which forces the body to burn its fat stores particularlyi if you are in a true calorie deficit. Your time scale is good so don't rush things. Be logical, plan and relentless. Consistency counts.  

Forgot to say, kkhan.. that website i told you about to calculate macros, has lots of info and might answer some of your questions. Give a go at it. As Anne says, diet and consistency too. 

There is alot of info out there so KEEP IT SIMPLE. Get along to the website and work out your numbers, get your head right, get your plan in place and go for it. We are here for you! 

thankyou @paula; Anne, your information is helpful. i prefer to follow result oriented techniques. online there is so much things that anybody can get confused especially when one doesn’t have experience. Here one can see progress of members and follow their footsteps and keep altering to ones own needs. i believe we start from basics and work upward. and for the rest i am sure members are here to help. 👍🏼🙏thanks guys. much appreciate. @ i will read more in the website and follow through. 

I had a look at the site Paula recommended. Very clear and good info. I put in my numbers and got realistic results. 

Anne, I loved that website. I just found out recently so my macros Are now a bit more balanced and calories accurate. I still have to explore the info there myself. There is always something to learn or adjust. Kkhan, rooting for you!  

The calories it gave me were spot on. And I like how you can 'play around' with macros to suit where you are in your regime instead of a one size fits all. 

Anne, unfortunately FS is not that good giving you your macro distribution. With that so user friendly calculator , every week I adjust mines or whenever I drop weight.  

i had skimmed thorough it last time but didn’t used the calculator yet. this weekend hopefully i shall make the plan for the next month probably sep. i started inJune but no workout. just controlling my food intake and shifting gradually rather drastically. ( got to work and etc etc which becomes hard to manage with kids these drastic changes ). half way through i started workouts mostly cardio and yoga , the i moved to resistance bands last week and hopefully will switch to weights with compound and core workouts from September. i have another week to gather data and plan the next manoeuvre. so bit of analysis and planning and will start in sep. thanks Anne, will defiantly look in the website  

Perfect start! Slow, methodical, and not trying to do everything at once.  

i agree there is always new info. like i didn’t know with weight loss one has to reconsider the macros and calorie intake to suit. defiantly worth considering. 

Personally, I just calorie count. I know I should look at my macros more closely and I am trying to. But, in the spirit of KIS (keep it simple) if I am within my calories I am happy enough.