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On June 02 2011 16:16 Shvifb wrote:
Focusing entirely on losing weight is wrong. There's more to the diet than that. The OP doesn't have a single vegetable in his meal plan Yup. Which is exactly what the Twinkie Diet was:
http://edition.cnn.com/2010/HEALTH/11/08/twinkie.diet.professor/index.html
The guy lost wait eating crap food just to prove a point that losing weight without proper died is an unhealthy thing no one should do.
Which just reinforces the obvious: if you wanna lose weight. Just go see a real doctor for a good diet. Don't take the word of randoms in the internet. There's a lot of unhealthy info in the OP.
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fuck this, I'm trying to hit 90kg (200lbs) soon :D
Only need to bulk like 5 more kg...
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On June 02 2011 16:43 BAFz0r wrote:
1. Squat twice my own weight
2. Bench 90% of my own weight
3. Deadlift 150% of my own weight
Those percentages seem way off too me.
Are you doing this equipped or you doing more a quarter-squat? There's no way I could imagine anyone squatting so much more than they deadlift raw. Also: Benching my BW was way easier for me than squatting even 150% my BW.
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On June 02 2011 17:09 VIB wrote:Show nested quote +On June 02 2011 16:16 Shvifb wrote:
Focusing entirely on losing weight is wrong. There's more to the diet than that. The OP doesn't have a single vegetable in his meal plan Yup. Which is exactly what the Twinkie Diet was: http://edition.cnn.com/2010/HEALTH/11/08/twinkie.diet.professor/index.htmlThe guy lost wait eating crap food just to prove a point that losing weight without proper died is an unhealthy thing no one should do. Which just reinforces the obvious: if you wanna lose weight. Just go see a real doctor for a good diet. Don't take the word of randoms in the internet. There's a lot of unhealthy info in the OP.
Losing weight is about restricting calories compared to expenditure. Where they come from doesn't matter too much (ignoring lack of vitamin issues, but that's not hard to supplement in). This is really well established in the medical literature at this point. And a "healthy diet" also isn't well established either, but that's a whole other issue.
This guy's calorie restriction diet is a tad rough, but fully functional. Just realize that calorie restriction diets are *hard* during the adjustment phase. But once you're adjusted to them, you operate just fine.
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I read about a guy that build a walking machine onto his pc (or other way around) and in just a few months he lost alot of weight, it was last year on the HoN forum
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Shouldn't this be some sort of subtopic in Health and Fitness Initiative Thread?
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Most obviously it is only about the amount of calories when losing weigth. Eat less than you consume, and you lose weigth, no matter what it is you eat.
Personaly I kept it with, as said in Germany, "friss the Hälfte" (eat half), losing 15kg in 1,5 months (80->65) in the time of january-february of this year. Ever since I'm around 63-65kg.
Mostly I just tried to eat as few for breakfast as possible, because it was always simpler for me to eat less for breakfast than for lunch. Second step, cutting down dinner, later totally replacing it with just eating something during afternoon or eating nothing significant at all after lunch.
If I have hunger in the evening, I just eat something with really low calories.
Mainly, I just lowered the amount of food I eat and that's it. No thinking about what to eat at all, though I always rather ate a kiwi or apple for breakfast than something of more calories.
The really important part is, to have a certain level of physical fitness before losing weigth. Cutting down calories below the amount of calory consumption obviously is bad for muscles, thus lowering consumption. Sports itself isn't crucial to losing weigth itself, but beneficial. It also helps maintaining muscle mass to have more calory consumption after the losing weigth phase.
Also it proved hard to lower food consumption when having a lot of work to do (be it school or physical work). Doing sports to increase calory consumption works better than eating less then imo.
For me it basically worked like no weight loss during work week, but then suddenly dropping 1-2kg during weekend (even though I didn't even eat that few on weekend).
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Now we just need a weight gain thread. I'm 6'3", weigh 155 lbs, and have been that way since high school(currently 25). All my friends tell me, "Oh, enjoy it while it lasts, you'll balloon up in no time, etc". Yeah....not happening.
The problem is, I stay pretty active...and just don't enjoy food. I run 3 to 4 miles 2 or 3 times a week, and play tennis and basketball fairly often. My job isn't exactly strenuous, but it's a lot of walking, and involves a lot of ladder and stair climbing. I eat a pretty big breakfast about 3 hours after I get up, I eat a salad or something similar for lunch, and eat a normal dinner + salad almost every night. I usually eat something really protein heavy after I run as well. But no can do. I think my scale is broken at 155 lbs.
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On June 02 2011 18:23 indecision wrote:Show nested quote +On June 02 2011 16:43 BAFz0r wrote:
1. Squat twice my own weight
2. Bench 90% of my own weight
3. Deadlift 150% of my own weight
Those percentages seem way off too me. Are you doing this equipped or you doing more a quarter-squat? There's no way I could imagine anyone squatting so much more than they deadlift raw. Also: Benching my BW was way easier for me than squatting even 150% my BW.
I can almost squat twice my bodyweight but I can't bench even 85% of my bodyweight. It's about genetics and body type, longer legs makes squats harder etc. But yes, you should be able to deadlift more than you can squat.
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On June 02 2011 20:46 Sm3agol wrote:
Now we just need a weight gain thread. I'm 6'3", weigh 155 lbs, and have been that way since high school(currently 25). All my friends tell me, "Oh, enjoy it while it lasts, you'll balloon up in no time, etc". Yeah....not happening.
The problem is, I stay pretty active...and just don't enjoy food. I run 3 to 4 miles 2 or 3 times a week, and play tennis and basketball fairly often. My job isn't exactly strenuous, but it's a lot of walking, and involves a lot of ladder and stair climbing. I eat a pretty big breakfast about 3 hours after I get up, I eat a salad or something similar for lunch, and eat a normal dinner + salad almost every night. I usually eat something really protein heavy after I run as well. But no can do. I think my scale is broken at 155 lbs.
Weight gain is the same as weight loss, only in reverse of course. You must consume more calories that you burn. In your case it's just not enough food. I am not sure what big breakfast is but that could be anywhere from 500 to maybe 1000 calories. A salad probably isn't going to top 100-200 calories unless you go very heavy on the dressing. Again normal dinner is probably 500-1000 calories depending on what you eat. So at best your likely eating 2,500 calories a day tops, thus might, might be enough if your totally sedentary, but as you said, you aren't. Bottom line is you just need to eat more and you'll be able to gain that weight.
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I used to lose 30 or 40 pounds in two weeks for wrestling and bjj tournaments doing basically what you're doing + a shit ton of aerobic working out. All I ate was bananas, peanut butter, and tuna fish. Now a big portion of that might have been water weight (even though I never dehydrated myself) but all it takes is dedication. In my adult life, I've been from 145 pounds to 220 (when I wanted to be a body builder :D) but now I'm around 185 and I look damn good because I've been eating right for the last 10 years. I haven't had fast food since I was a fish in HS. Diet is 75% of losing weight and gaining weight (if you want to add mass).
It's funny when you see these fatasses in the gym chugging along on a stair-master and they wonder why they don't lose weight when all they eat are those massive salads soaked with shitty ranch. That ain't eating healthy you fucking idiot!
Good on you though, OP. Good guide as well.
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On June 02 2011 23:01 L_Master wrote:Show nested quote +On June 02 2011 20:46 Sm3agol wrote:
Now we just need a weight gain thread. I'm 6'3", weigh 155 lbs, and have been that way since high school(currently 25). All my friends tell me, "Oh, enjoy it while it lasts, you'll balloon up in no time, etc". Yeah....not happening.
The problem is, I stay pretty active...and just don't enjoy food. I run 3 to 4 miles 2 or 3 times a week, and play tennis and basketball fairly often. My job isn't exactly strenuous, but it's a lot of walking, and involves a lot of ladder and stair climbing. I eat a pretty big breakfast about 3 hours after I get up, I eat a salad or something similar for lunch, and eat a normal dinner + salad almost every night. I usually eat something really protein heavy after I run as well. But no can do. I think my scale is broken at 155 lbs. Weight gain is the same as weight loss, only in reverse of course. You must consume more calories that you burn. In your case it's just not enough food. I am not sure what big breakfast is but that could be anywhere from 500 to maybe 1000 calories. A salad probably isn't going to top 100-200 calories unless you go very heavy on the dressing. Again normal dinner is probably 500-1000 calories depending on what you eat. So at best your likely eating 2,500 calories a day tops, thus might, might be enough if your totally sedentary, but as you said, you aren't. Bottom line is you just need to eat more and you'll be able to gain that weight.
Big Breakfast - meat/cheese omelet, pancake, fruit.
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People really complicate these plans into elaborate to-the-minute meal consumption schedules. This is fine if you need the extreme, but a lot of us work and can't do this or aren't vastly overweight but want to lose the spare tire around their waste. Here is a more of a reference guide if you want to just want to slim out.
Fat loss: Calories in < Calories out (BMR + exercise).
Maintain Weight: Calories in = Calories out (BMR + exercise).
Fat/Muscle gain: Calories in > calories out (BMR + exercise).
When choosing foods, pick:
Meats: Fish / Chicken / Turkey > Lean beef > The rest.
Vegetables: Green Veggies(pref) and other veggies > Rice / Bread (rye or brown) > Potates + everything else.
Fruit: You can have some fruit but be careful as it is high in sugars as well.
Drink: Water > everything else. Fruit juice is just as bad as coke sugar wise so be careful with this consumption.
Get 8 hours of sleep a day. Simply being tired can be enough to break your will to eat junk food to make you feel better. Drink lots of water as it can help curb your hunter. Eat at least 3 meals a day, preferably 4 (breakfast, lunch, dinner, snack). MAKE SURE you eat breakfast. Try and get your starchy carbs (rice + bread) in the morning and lunch and then just lean meats and veggies in the evening.
If you're trying to build muscle, eat more red meats and potatoes + more starchy carbs as it will help you increase your calorie intake without really ramping up your fat / calorie intake. And I mean a steak and potato, not mcdonalds and fries you fatass (LOL i'm just bulking.......).
And most importantly, only eat so that you feel sort of full but still sort of hungry. Eating too little starves yourself and causes fat to retain easier (body thinks you're starving), eating too much causes fat to store as it has excess energy (body wants to fill reserves).
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hmm
6'3 175 lbs
Your really skinny. You should at least weight 200 pounds .
I just read your routine and diet .
Taking a lot of shake will do nothing .
The body is very smart, when you take too much of protein or anything else He eliminate the rest .
So I can guarentee you that you don't take all the protein you take. You probably eliminate the half.
Another thing is to loose wight you need muscle. At 175 your to skinny. You have to loose body fat not muscle .For the diet you should always have a ratio of 40 % protein 40 % carbs and 20% of fat(good fat) . Always thinking what you will do the next 3 hours before eating . If you go to the gym you need more calories instead if yo ugo to bed.
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I just went on weight watchers. Lost 52 lbs over the summer. :D
I ate pretty much nothing but microwavable pizza and ziti. FUck yeah
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Russian Federation4447 Posts
On June 02 2011 20:46 Sm3agol wrote:
Now we just need a weight gain thread. I'm 6'3", weigh 155 lbs, and have been that way since high school(currently 25). All my friends tell me, "Oh, enjoy it while it lasts, you'll balloon up in no time, etc". Yeah....not happening.
The problem is, I stay pretty active...and just don't enjoy food. I run 3 to 4 miles 2 or 3 times a week, and play tennis and basketball fairly often. My job isn't exactly strenuous, but it's a lot of walking, and involves a lot of ladder and stair climbing. I eat a pretty big breakfast about 3 hours after I get up, I eat a salad or something similar for lunch, and eat a normal dinner + salad almost every night. I usually eat something really protein heavy after I run as well. But no can do. I think my scale is broken at 155 lbs.
Just reverse the opening post and lift weights.
Starting Strength (google it) + 3000 calories a day and you'll fill up nicely. You need to be at least 190 lbs to stop being skinny.
I always had trouble gaining weight until I started working out 3-4x a week and eating 3000 calories, I went from 135 lbs to 170 lbs in a year and a half.
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Very awesome post; very informative.
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Dont get why wieght loss has to be so "all-in". Why not just do the basic -500kcal. Most of people will eat 1 500-2 000kcal a day. Simple and easy. Since its easy, youll likely to be succesful and since it slow it doesnt come back as fast either or lose muscle as much. Thought if your the instant gratification kind of person then this might not be for you.
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On June 02 2011 06:59 forgotten0ne wrote:
8 am – Wake up
8:30am – 2 eggs (140 calories)
10am - Jog
10:30am – Protein Powder (200 calories)
12:30pm – Skinless chicken salad (200 calories)
2:30 pm – Protein powder (200 calories)
4 pm – Gym
5:30 pm – Protein powder ( 200 calories)
7:00 pm – Fat free cottage cheese (100 calories)
11pm – Sleep
*Snacks of almonds, peanuts, and a random fruit (200 calories over the day) were dispersed throughout the day
It should be understood that this is very extreme, and walks a thin line in regards to health. However, following this regiment, I was losing 0.5-1 lb. a day.
Hey, I do not want to rain on your parade, but you did not talk to experts, otherwise, please name those and give me contact info, because what you did is not just extreme, but also a short-term plan of reducing body fat and weight.
If you shut down your energy income (calories) by 70% you will lose fat/weight without further discussion, but you will also force your body to reduce your metabolism to a minimum if neccessary. This will mean that whenever you start to eat normally or even a bit more than that again, your body will store every little bit of energy it can get (create fat).
Its also very wrong, that you can counter losing muslce-mass by consuming good-protein (WHEY, EGG or multicomplex) and carbonhydrates. If you do sports (strength work out / bodybuilding) and consume less energy than you spent to some extent (400kcal less for example) this might be true. But you reduce it by nearly 75% (4000 (which I doubt) to 1200). You can't keep musle NOR strength with that. You will still lose fat, thats right.
But as you describe, building muslce while defining your body and losing fat - sorry man, that is not possible or it would be the ultimate thing in bodybuilding. Since its the best achievement you can get. Reducing body fat, building muscle while not having any side effects on your body.
But not everything that you wrote is wrong and you have warned anyone that your way is very extreme, but I feel you still miss some important points. How long are you doing bodybuilding or your diet? How long will you be doing it? Do you plan on staying with the food and amount of food you have now?
Also , always put cardio at the end of your training, since you have to empty your carbonhydrate / energy supplies first.. the body will only touch fat if it has no sugar/ch supply to use.
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I have done something similar, but had less to lose and was trying to eat no more then 1800 calories per day. I done full body strength exercises for 30 min 3-4 times per week and drank a cup of green tea each day. Later I switched to 30 min training regime that was about 1/4 of the time of cardio and rest full body strength stuff. I never set foot into a gym in my life and I lost about 2 kg per month (but started at 86 kg). I done this until I got to 79kg but then lost motivation 
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EPT
