My first goal is losing weight, 45 min cardio and some lifting
good goals, but the above wont get anyone to lose any fat, not without a caloric deficit, BIG or small. you can't lose fat without one and thinking that the exercise is going to create it for you is wishful thinking
you dont need to starve, but you need to eat less
I dont eat rice or bread or pasta etc simply carbs, only 2 little piece at breakfest times
carbs are not why you are fat
fat is why you are fatHow We Get Fat
How We Get Fat Part 3: Back to Nutrient Intake, Oxidation and Storage
Now, hereís where people got confused by Excess Protein Intake and Fat Storage Ė Q&A, and where they would have been unconfused by clicking the linked article on Nutrient Intake, Oxidation and Storage. In fact, Iíd suggest you go read it right now, itís not that long and since Iím not going to retype all of it here (thatís why I wrote it the first time), itíd be a good idea. Iíll wait.
However, since I know most of you will have just ignored my suggestion to actually read that piece, Iím going to summarize a few points from it (as well as from the Q&A):
Carbs are rarely converted to fat and stored as such
When you eat more carbs you burn more carbs and less fat; eat less carbs and you burn less carbs and more fat
Protein is basically never going to be converted to fat and stored as such
When you eat more protein, you burn more protein (and by extension, less carbs and less fat); eat less protein and you burn less protein (and by extension, more carbs and more fat) Ingested dietary fat is primarily stored, eating more of it doesnít impact on fat oxidation to a significant degree
Letís work through this backwards. When you eat dietary fat, itís primary fate is storage as its intake has very little impact on fat oxidation (and donít ask me a bunch of questions about ďBut people say you have to eat fat to burn fat?Ē in the comments. That idea is fundamentally wrong but would take an entire article to address). It also doesnít impact greatly on the oxidation of the protein or carbohydrates.
Carbohydrates are rarely converted to fat (a process called de novo lipogenesis) under normal dietary conditions. There are exceptions when this occurs. One is with massive chronic overfeeding of carbs. Iím talking 700-900 grams of carbs per day for multiple days. Under those conditions, carbs max out glycogen stores, are in excess of total daily energy requirements and you see the conversion of carbohydrate to fat for storage. But this is not a normal dietary situation for most people.