EPT[Health and Nutrition]: The last fucking 5 pounds - Page 3
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Schism32
United States4 Posts
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staplestf2
United States147 Posts
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Demand2k
Norway875 Posts
It takes alot of time to gain weight, but it also takes alot of time to remove it AND have it stay off. edit: typos | ||
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MasterFischer
Denmark836 Posts
And I'm 1.79-1.80meters high. You think that's low? I got some belly fat and alike, my body fat % is high :/ | ||
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LemOn
United Kingdom8629 Posts
On June 11 2011 23:18 caruso wrote: My diet consists largely of fruit and nuts during the week, an excessively big meal (usually a pound of chicken breast and noodles or rice) on Saturdays and nothing on Sundays. What the fuck is this man, whoever told you this diet should be hung. You should work on making your betabolism faster, and also have a balanced income of protein. You should eat some 112g protein EVERY DAY, and your diet should consist a lot of it as it speeds up metabolism and hardly gets stored as fat. In fact a lot of it gets burned as heat Also you should get just some 23% calories from dietary fat, no less no more, and nuts are packed with fat, they have high calorie/weight in them. Right now you are eating carb/fat diet which just sucks if you want to get lean and lose weight. Also, eat 5-8 times per day, small portions to both keep up your metabolism and to maintain blood glucose levels for balanced mood and your muscles loaded with glycogen so you are full of energy. I keep a monitoring sheet where I plan my meals every morning and then write down what I have eaten, how much, and what were my comments and feelings. I also include excercise in that and do weekly reviews. I have 3 main meals planned, 3 snacks, and I always have tomatoes or cucumbers or bananas ready in between meals (I do this because I have a binge eating disorder) Some tips I got in a good book: 1) Set realistic goals, be clear about reasons why you want to lose weight and what is your target 2) Monitor your body composition changes e.g. weight, chest, hips, arms... 3) Aim to lose no more than 0.5kg/week 4) Keep a food diary -consume low GI food (complex carbohydrates, protein, healthy fat) 5) Never consume fewer calories that your basal metabolic rate (the rate at which you burn calories for stuff like breathing, walking, running...) 6) trim saturated and hydrogenated fat 7) include healthy fats (you do this already) 8) Bulk up - eat foods with high volume per calorie 9) eat more fibre 10) Indulge yourself - never ban any foods. If you like cake, eat it, once per week, in a small portion. This is very important 11) eat regularly and frequently 12) Eat good breakfast - again it makes your metabolic rate faster 13) Add muscle For excercise I love this routine: 5 Min dressing room: think about what I want to achieve, specific exercises and imagine performing them 7 min warmup: 4 min some cardio machine, 3 min movements and stretches that mimic what I'll do in the session 20-30 Minutes: Circuits, 45s perform one, 15s break, 45s perform another one, 8-10 in total. 2 min break and go again. The only rule is that the exercises should work large muscle groups, and include need for balance if possible. I got about 30 different things I can do from various magazines and experience, my improvisation or this workout: This is great for weight loss, overall fitness and it's a brutal cardio. I always finish with shadow boxing with weights to show that bastard in the mirror who's boss 10 Minutes: Isolation moves into failure. This I do for fun and for that confidence boost, I usually do biceps and bench press, but I plan to add more exercises once I get bored of these two (hardly ;P). Basically you use as much weight that forces you to be unable to do 10 reps and you fail somewhere, this creates microtears in your muscles and speeds up growth. 5 minutes: ABS 5 minutes: stretching. This is well important but so easy to skip when you are exhausted. I do this in the pool sometimes, and it's always nice to go for a swim and Jacuzzi. When I don't go to the pool after session I at least use hot and cold water several times in the shower as that relaxes your muscles. This routine doesn't fuck me up completely and gives me a good balance. I used to do 1min and 15s in the circuits but it was too much for me, so now I am hoping to just do more circuits (I can do 2 now). Doing the isolation moves and ABS after I catch my breath from the circuits also ensures that my muscles are properly warmed up and ready to pump to exhaustion. On non-workout days I just go for a run or swim when I feel like it. I also always try to do something in the morning, just 5-10 minutes to get me started. Variety is very important for me so it can be jumping jacks, sex, a brisk walk, shadow boxing, swimming etc. just something that gets wakes me up and starts my metabolism. I'd usually wake up, do the dump, put on contacts, wash my face, get some quick carb boost like the coconut soy milk or a banana and supplements and then I am onto the the small excercise before the rest of my breakfast. Best of luck, and always remember - dieting should never make you feel bad or that you are restricting something. | ||
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Demand2k
Norway875 Posts
On June 12 2011 01:56 MasterFischer wrote: I'm 67-68 And I'm 1.79-1.80meters high. You think that's low? I got some belly fat and alike, my body fat % is high :/ It's individual. Ski jumpers around you're height would be sub-60kg with their original body build. Fat percentage is what counts really. | ||
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Catch
United States616 Posts
On June 12 2011 01:45 staplestf2 wrote: to the people saying 1200 is too little it all depends on his BRM some people have a BMR of 2500 and some only 1500. he needs to find out what his is to find out what he should eat. False statement. While I don't have any hard scientific evidence to back this up like I do most stuff, it is just something I've learned through research and anecdotal experience. Furthermore, Behemoth states here that men should never go below 1800 calories and women below 1400. If you don't trust a natural 190 pound bodybuilder at sub 11% BF (I don't know his BF to be honest lol), then I wouldn't trust anyone at all. Regardless that is still 200 below the in take for a woman. He doesn't need to find out his BMR to find out what he needs to eat. He needs to eat healthy foods (Something like what a bodybuilder eats) and he will most likely lose weight and not just be skinny or skinny fat. He needs to find his BMR to find out how much of these foods he should consume, not which ones he should consume. By following the two links I gave, it should be rather easy. | ||
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Ksyper
Bulgaria665 Posts
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Shikyo
Finland33997 Posts
On June 11 2011 23:18 caruso wrote: Hey guys, I used to work in an office and closely related, used to be pretty fat (190 pounds) at 173 cm. After i quit the office job, I lost 40 pounds in 3 months due to a harsh diet and lots and lots of sports. In the following year, I lost another 10 pounds. Now I've been trying for the past 6 months to lose the last 10 pounds, but it doesn't seem to work. I've restricted myself to 1200 calories a day while doing 1 hour of working out and I haven't dropped a gram in 6 months. My diet consists largely of fruit and nuts during the week, an excessively big meal (usually a pound of chicken breast and noodles or rice) on Saturdays and nothing on Sundays. I'm really at a loss here, I should lose weight but I simply don't and it's really frustrating, cause to tell you the truth, the first 50 pounds were a piece of cake (lol). What am I doing wrong? I think you're eating too little and making the body turn into starvation mode. I'm 175cm 138lbs and I eat 2400 calories a day with 1 hour exercise a day and don't gain weight, you really should try a 1800-2000kcal diet and see if it's better. Also try running an hour a day if you dont, btw I think your weight is fine anyway so you don't need to do anything On June 12 2011 01:45 staplestf2 wrote: to the people saying 1200 is too little it all depends on his BRM some people have a BMR of 2500 and some only 1500. he needs to find out what his is to find out what he should eat. No one has THAT low BRM with 1 hour of exercise, that's the diet of a 40kg girl. On June 12 2011 02:01 Ksyper wrote: Dude your 60 kilos and you wanna lose fucking weight? I don't know why, but this just makes me angry, why the hell would you wanna be anywhere below 65-70? well 60kg at 173cm can still be over 20% bodyfat which kinda is too high | ||
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Ceril
Sweden1343 Posts
Suggestion: Get gonig eating a healthy, average+ sized diet. Do cardio, 2-3 runs a week or so, I say jogging and increasing distance while keeping speed relatively constant, with every third being a shorter high speed run. Make sure you dont feel hungry or get tired easily between your workouts, if you do: add more fuel to your engine. Then: Just do 10 minutes, every morning, of situps, pullups, chinups and necklifts.(ehm, hanging and pulling your knees up excersize is called? works your abdomen, arms, sides, back...) Nextup: Start dancing or poledancing, climbing, not waltz  in conjunction with working on keeping a healthy bloodflow form jogging or such. Dancing/aerobics etc while it might be perceived as a tad gay will get your flabiness away while having the added benefit of giving you increased balance and body control *\o/*/Ceril out, hopefully not getting flammed to cinders. | ||
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caruso
Germany733 Posts
On June 12 2011 02:01 Ksyper wrote: Dude your 60 kilos and you wanna lose fucking weight? I don't know why, but this just makes me angry, why the hell would you wanna be anywhere below 65-70? Because I feel uncomfortable. Albeit doing around 1.000 situps a week, I still have fat at my lower abdominals and it just looks weird. | ||
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LemOn
United Kingdom8629 Posts
On June 12 2011 02:11 caruso wrote: Because I feel uncomfortable. Albeit doing around 1.000 situps a week, I still have fat at my lower abdominals and it just looks weird. Sit ups are very bad for losing fat around abs. You need to do large de-stabilizing movements that involve ABS to lose fat in that area, like the youtube video I posted. Do you watch Spartacus or 300? Would looking like them be satisfying? | ||
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Zealotdriver
United States1557 Posts
As others have said, eat more protein (meat), lift weights, and do full-body cardiovascular exercise. When you build up some big muscles, your remaining fat becomes less visible. | ||
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Blackhawk13
United States442 Posts
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Schism32
United States4 Posts
On June 12 2011 02:11 caruso wrote: Because I feel uncomfortable. Albeit doing around 1.000 situps a week, I still have fat at my lower abdominals and it just looks weird. Dude, try some new stuff. 1,000 situps isn't going to do anything for you. Try burpees, sprinting, some kind of HIIT, or something that's really going to challenge you. You have those abs if you're doing that many situps, you just have to do other things to lose the last few pounds. | ||
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Catch
United States616 Posts
On June 12 2011 02:15 LemOn wrote: Sit ups are very bad for losing fat around abs. You need to do large de-stabilizing movements that involve ABS to lose fat in that area, like the youtube video I posted You can't spot reduce fat like that. I believe "de-stabilizing" movements, such as something on a bosu ball I assume, works on the stabilizing muscles of the abdominals, which are below the layer that we see (For example, the Transversus Abdominis cannot be touched from the outside of the body). These movements you are talking about would build those more than the outer ones. http://en.wikipedia.org/wiki/Abdomen http://backandneck.about.com/od/anatomyexplained/p/abdominalmuscle.htm | ||
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caruso
Germany733 Posts
On June 12 2011 02:21 Blackhawk13 wrote: Are you male? Very much so, yes. Thanks for all the tips guys. Could you give me a quick roundup on foods that are good for my purpose? Obviously chicken (skinless, not fried), fish (which I really don't like) and vegetables. Is it okay to eat the latter uncooked? I love uncooked carrots, kohlrabi, iceberg salad and cucumbers, but as soon as vegetables are cooked / warm, they just grosse me out. | ||
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Catch
United States616 Posts
On June 12 2011 02:28 caruso wrote: Very much so, yes. Thanks for all the tips guys. Could you give me a quick roundup on foods that are good for my purpose? Obviously chicken (skinless, not fried), fish (which I really don't like) and vegetables. Is it okay to eat the latter uncooked? I love uncooked carrots, kohlrabi, iceberg salad and cucumbers, but as soon as vegetables are cooked / warm, they just grosse me out. Look up a few posts and click on the link of "What a bodybuilder eats". Problem solved. :D | ||
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caruso
Germany733 Posts
I always thought "move much, eat little" would do the trick.. Thanks for all the valuable advice! | ||
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LemOn
United Kingdom8629 Posts
On June 12 2011 02:32 caruso wrote: Jesus, why is there so much science and stuff you have to know about this shit? I always thought "move much, eat little" would do the trick.. Thanks for all the valuable advice! Or just fuck it and get personal coaching if you can afford it  | ||
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