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Foucault
Sweden2826 Posts
On May 20 2009 06:58 Jibba wrote: True, but I think <1700 is only adequate for a really small guy. Agreed, only fat people should go below 1700. Some smaller women could down to 1500 kcal too. | ||
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Aegraen
United States1225 Posts
On May 21 2009 02:50 Foucault wrote: Good luck on your weight loss. Some good advice is to cut down on carbs; rice, pasta etc and eat more protein and veggies. Also don't run every day, run every second day and do some weight lifting/body excercises the days in between. Also, for running I would recommend HIIT (Basically, full bore run for ~7-10 minutes, then jog about 55-65% VO2 MAX for 20 minutes), studies show this is the most efficient (by 3 times) way to metabolise fat. Some rice has very low GI which is beneficial (Brown Basmati rice) when cutting. Weight is irrelevant to health. The main thing you want to watch for is your body fat %. If your 125, but have 25% BF that is unhealthy. If you are 175 and 5% BF that is extremely healthy. Up to you how you want to be, just be aware it isn't your actual weight that has any significant relevance (unless of course you are malnurished and are severely under weight). | ||
Jibba
United States22883 Posts
On May 21 2009 04:26 Aegraen wrote: Also, for running I would recommend HIIT (Basically, full bore run for ~7-10 minutes, then jog about 55-65% VO2 MAX for 20 minutes), studies show this is the most efficient (by 3 times) way to metabolise fat. The main study that was done on HIIT was actually very limited in its scope, and the gains from it have sort of become a myth. If I recall, the control was terrible and the % differences were significant just because the absolute values were so small. http://evidencebasedfitness.blogspot.com/2007/03/hiit-vs-steady-state-who-will-win.html I don't believe their diets were very well controlled, their exercise wasn't very well controlled, and in 15 weeks (4 months) the HIIT group only lost about 3 lbs total. Whatever gain people have extrapolated from that are hugely exaggerated. | ||
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HeadBangaa
United States6512 Posts
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-_-
United States7081 Posts
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Jibba
United States22883 Posts
On May 21 2009 07:29 HeadBangaa wrote: I played 2 seasons of HS waterpolo; 6am HIIT practice. I watched every guy on the team turn into a lean machine. I am a believer! I think the idea is that they're both excellent, and it can't really hurt to do both. | ||
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SixSongs
Poland1455 Posts
On May 20 2009 05:15 Aegraen wrote: The misconceptions about how to lose weight, eating, caloric intake, what constitutes your metabolism, HIIT (High Intensity Training), meals (you should eat minimum 6 meals a day), and keep yourself and your body on a steady course whether you want to bulk, cut, or just lose some weight without working out, doing much is so staggering its unbelievable. I would suggest everyone head to: http://www.abcbodybuilding.com Read every single PDF and you will have all the 'secrets' you ever need to know about how to gain, lose, cut, bulk, metabolism, foods, fats, meals, caloric intakes, programs, etc. Thank me later. I'm 5'7 147lbs with 7% BF right now. I'm doing a clean bulk, so within 3 months I should be around 155-158 and 5% BF. Damn, that's lean. 7% BF is scary lean. How long have u been working out? | ||
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Aegraen
United States1225 Posts
On May 21 2009 12:26 SixSongs wrote: Damn, that's lean. 7% BF is scary lean. How long have u been working out? Um, I just started to really hit the gym and get back on my hardcore routine about....3 weeks ago, but I'm blessed by absurdly high metabolism. I have to eat like 5,000 cal a day. I stopped working out for... like 8 months once I got to my new unit. All I did for 7 months while I was in A School was workout, and prior to that, I worked out off and on for 3 years after I graduated high school. During HS I worked out for a good 4 years pretty nonstop due to wrestling and baseball. What sucks though....is that I literally have like no fat on my arms, chest, legs, calves, etc. It all goes to my frontal abs and obliques ;/ My arms (biceps in particular) are absurdly ripped lol. Everyone is always like....damn you got softballs haha (except they're as hard as rocks..) | ||
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clazziquai
6685 Posts
So I started as 152 as I was writing this blog. Unfortunately, I went to Montreal and gained like 5-6 pounds because of great food. I've slowly been working to lose it by playing basketball and eating less (like sometimes, but mots of the time, I do!) So from Montreal until now, I am at 150. Here's a more recent picture: ![[image loading]](http://i13.photobucket.com/albums/a255/obstrukt/DSC00295.jpg) EDIT: Smaller pic. Fuck my camera lol. Keep in mind my primary goal is to lose thigh fat. Once I do that, I want to work towards getting a leaner upper body  | ||
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Jibba
United States22883 Posts
 How's your eating going? | ||
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clazziquai
6685 Posts
On July 25 2009 21:47 Jibba wrote: You don't get to choose where the fat comes off, spot reducing is an advertising myth. Yeah I know that, I'm just trying to lose my body weight/fat in general first...=] | ||
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Athos
United States2484 Posts
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clazziquai
6685 Posts
On July 26 2009 01:15 Athos wrote: I'm in a similar situation as you. I'm at 160 right now trying to get down to 150. I'm 5'9 btw. Good luck! I wish you the best of luck.  The secret to what I did to get to 160 was really, lowering my diet with exercise like twice or three times a week. Maintaining your calories is key. Don't over-eat. | ||
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Ganfei
Taiwan1439 Posts
I think you look totally fine and 160 is not remotely overweight. If you just lift weights now and do cardio with a healthy diet you'll probably end up gaining weight, maybe up to 170 pounds over a few months, while losing the fat. Because your muscles will become larger, especially your chest and shoulders on your frame, even though you might be "bigger" you'll look more "in shape" because there will be more definition i.e. your shoulders will be much larger than your waist proportionally. You also don't suffer from the problem that people like me do/did: you don't have a lot of fat. You don't have to lose the fat for your muscle to be visible. I was fairly strong before I began more rigorously working out and it didn't matter worth a shit cause I had so much body fat it was totally invisible. If you start bulking up now then you'll be ripped in no time. I've lost about 30 pounds of fat this summer while putting on maybe 15-20 pounds of muscle. This is pretty extreme and it's because I'm a "beginner" despite having been lifting for years. I never was particularly disciplined about it so my body was never really conditioned to it and I never entered "beginner" phase. However, I do a very rigorous exercise schedule since I decided to be really healthy this summer instead of working. Most people probably won't have time for what I do; every other day I bike a 25 mile round trip to the gym, do a 50 minute workout, and come back; every day I don't go to the gym I do at least 1 hour on the elliptical and I do my ab workouts. I also do volunteer construction work, so I get a pretty good 8 hour workout 3 days a week as well (obviously not as intense as biking or something but still decent to take up some time and get some exercise while I'm at it). I am currently 185 lbs, 5 foot 7 and a bit, and 10% BF. It seems pretty heavy, I know, but I am fairly heavily muscled. I'd like to cut that down to 5% BF, but I'm not really super hardcore about my diet and I don't try to really cut and bulk etc, I just want to be more healthy in my day to day lifestyle. You're not fat at all so you can easily shed 2-3 lbs a week if you cut down 500 calories per day from your diet and burn 500 calories every day. That's about 40 minutes of decently hard running. It takes 3500 calories to "make" a lb of fat, so 500 calories cut from your diet 7 days a week = 1 lb/week, and 500 calories working out/day = another 1 lb/week. You can split that up however you want, but it's not good to cut too many calories out of any given day. It's better to split it over a longer period of time i.e 30-40 minutes of running everyday instead of like 3 hours every 3 days. I think it's funny that that guy above me is claiming that everyone is wrong while maintaining that you NEED to eat 6 meals a day. This is patently false. A quick google search will find you plenty of studies to refute this idea of "constant metabolism" throughout the day. My personal opinion on HIIT (which is pretty much irrelevant, now I'm just rambling) is that it's good and bad. I think that if you're not in decent shape already it's just going to fuck you up and make it hard to maintain a good exercise schedule. For myself, before I lost a lot of weight I didn't like things like running because it was high impact on my knees and being overweight made that a lot harder. So I did a lot of elliptical and biking shit. Now, I'm light enough that it's not too bad but I still find that I prefer low impact cardio. I tried HIIT for awhile and I personally just didn't like it. It may be more efficient but I believe a steady state medium intensity cardio is probably just as good for most people. You can still alternate between heavy and medium intensity, like what I do on the elliptical by going at 12 resistance for 10 minutes, then 15 resistance for 10, then back, for an hour. Ultimately though, it's a somewhat inexact science and most people need to just experiment with some things to figure out what their body responds to best. One other little tip, if you do choose to go to the gym starting soon: increase the weights you're lifting fairly regularly at the beginning. I think that beginner weight lifters aren't really aware of what they're capable of; it feels like you're lifting the max you can but you're not really exerting yourself to your max. I increased my weight by a little bit (generally 5 lbs) on all my lifts every few weeks even if I thought I couldn't do it; I'd be doing dumbbell lifts @ 130 lbs total and think it was my limit, then I'd add to 140 and bam I could do 9 reps 3x instead of 12 reps 3x. Rinse and repeat for a bit at the beginning. After you get a good feel for your body and lifting weights you can start doing it more intelligently, figuring out when you are not bustin it out as hard as you could. | ||
DivinO
United States4796 Posts
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Eniram
Sudan3166 Posts
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Zidane
United States1692 Posts
I started at about 112Lbs, and have worked my way up to 128 from going to the gym 3 days a week and consuming more protein. I am 5'4 | ||
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StorrZerg
United States13922 Posts
On July 27 2009 08:25 Zidane wrote: haha I was in the opposite situation as you. Trying to gain weight. I started at about 112Lbs, and have worked my way up to 128 from going to the gym 3 days a week and consuming more protein. I am 5'4 sounds like me, cept i need to cut some fat and then gain weight. rowing and boxing with the punching bag are fun | ||
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Zidane
United States1692 Posts
On July 27 2009 08:41 StorrZerg wrote: sounds like me, cept i need to cut some fat and then gain weight. rowing and boxing with the punching bag are fun Cool, what kind of rowing do you do? My next goal is the 6 pack  | ||
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Jibba
United States22883 Posts
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