Trying to exercise on only 1200 calories a day isn't a good idea. Just eat more fruit or carbohydrates and keep exercising and you'll get rid of all your body fat and start building muscle. Fewer calories from fats is better right now also, so more fruit/carbs instead of nuts/meats/dairy
If you're still flabby in any way with that amount of exercise and low amount of calories its because your body has gone into starvation mode and is burning through water and muscle rather than fat.
So just eat more carbs and maintain that exercise routine - you're already a pretty healthy weight for your height, so if your body has any more fat to burn off, that routine will burn it off and replace it with muscle.
Read the book btw. Before the middle ages eating during morning and day was uncommon. The big meal was the supper, a massive food binge and social event. It was both in greek and roman societies: during day men fought battles, harnessed their sword, had great debates and recourses, and during evening they ate. And that is how it is to be, that is the way of the warrior.
Sympathetic nervous system makes you alert and able to cope with stress. Eating food shuts it down. Breakfast is the worst meal of the day.
On June 11 2011 23:18 caruso wrote: nothing on Sundays.
Shouldn't that cause your body to burn less calories because it goes into energy saving mode.
edit: Also, your weight is fine. Why do you want to lose more?
Yes, and energy saving mode means longer life span. Caloric deficit is one of the most widely proven ways for mammals to increse life.
This is bullshit. "energy saving mode" doesn't happen until you haven't eaten for over 72 hours; in fact if anything, your metabolic rate is increased in a fast shorter than 72 hours, mostly due to increased adrenaline. I don't know about "increased life span" - I'd like to see some studies on your "widely proven" information.
On June 12 2011 03:22 yeaitooted wrote: I work out religiously and i read the forums a lot and the general rule to cut is x10 your body weight in calories. Also i have read your post and it is a bit confusing to me so ill just give you what i know. If your having a hard time losing the last bit of fat try 40/40/20 , and ketos diet. Mix it up throughout the week say 40/40/20 mon-wensday, ketos thursday-saturday CARB load on sunday. Carb load day is a must and you should aim at maintenance level in calorie intake or a bit above. Make sure on monday you do your cardio day as its been suggested better, (after a carb load day) i have no concrete information on this though but its no harm doing it. You have to mix constantly mix up your diet to confuse your body. Another note is since your at the last stretching point of weight loss you might need 2 carb load days out of the week.
extremely low carb diets such as atkins or "keto" diets are famous for their side effect of not being able to maintain an intense workout level in most people. If you're doing cardio now and switch to this type of diet, expect your distance and speed to suffer greatly.
I'd really recommend that people looking for health and nutrition advice take travis's suggestion and check out the health and fitness thread in the community forum. There's currently 350+ pages of great information, and we're looking into getting a subforum now.
On June 12 2011 05:24 TheGreatWhiteHope_ wrote: You are getting a lot of bad advice in this thread. I minored in nutrition and have played D1 collegiate ball where we had access to a personal nutritionist for free(she was the nutritionist for the Oakland Raiders, American Football team for you foreigners).
Before I get started, congratulations on losing that much weight. However, given that you lost that much weight in such a short amount of time, it leads me to believe you lost a lot of muscle as well as fat(commonly occurs with "crash dieting").
First of all, nutrition.
You should never feel like you are starving yourself, even during dieting. This is counterproductive to your goals(which I assume are): to lose weight, and to look good. Reason being is that whenever you starve yourself by going more than 3-4 hours(time depends on height/weight/activity level) without eating, your body does not know when your next meal is going to be so it goes into "defense mode": metabolism slows down and your body seeks to preserve your fat stores by not only using fat as a caloric source but muscle as well!!! Depending on what study you read, working out(cardiovascular AND weight resistance) while dieting causes the body to lose higher percentages of fat than muscle, leading to the "ideal physique".
Moving on to weight loss goals, if you want to lose 10 more pounds(of fat) aim at losing 2 pounds a week for 5 weeks. If you have lost more than 2 pounds in a week(aside: only weigh yourself once a week on the same day, typically in the morning before breakfeast with minimal clothing) then you have most likely lost water or muscle weight in addition to fat. Given your height ,weight, and activity level(what's your age?) your BMR should be around 1800 calories a day. Basal Metabolic Rate is essentially the amount of calories you expend every day if you were to sit still and do nothing but breathe all day, I added 200 calories for 1 hour of bicycle cardio. For your diet, I would suggest spacing out your meals and eating 6 times a day in this order: Meal/Snack/Meal/Snack/Meal/Snack. Spacing out your meals will keep your glycogen levels up and keep you energetic, while not yo-yoing your metabolism. Make sure to time your workouts shortly after a meal and between a snack, these are the times your body need nutrients the most. Aim to reduce your calories by about 300-500 of your BMR each day (largely depends on how hard you worked out that day/your hypothalamus gland's sensitivity to hunger) which will lead to about 2 pounds of good weight loss a week.
As far as specific foods go, it's very hard to eat all the "good" foods for you on such a small caloric intake diet, so I always recommend dieters to make up the deficit with a multi-vitamin(they are all pretty much the same). As far as protein intake goes: take your weight in kg(lbs/2.2=kg if you need a conversion) and multiply it by 1.8, that is your daily need of protein in grams. Protein should comprise 35-40% of your calories. Carbohydrates should compose 50% of your calories, white bread and other high glycemic carbohydrates are best for breakfeast and directly following workouts while wheats and low glycemic foods are better before workouts and for dinner. Fat should compose 15% of your diet. Stay away from saturated fat like butter/margarine as much as possible.
Second of all, working out.
I won't go into too much detail because it seems like you care more about just losing the weight. However, if you want to lose fat and gain muscle it would behoove you work weighted resistance training into your cardio routine. Machines tend to "do the work for you" so I would steer clear of those and concentrate on the core olympic lifts after you finish cycling/running/jogging. If you want specific advice please ask because there is just too much information to type if I don't know what your experience/goals are.
THIS is bs btw. The warrior diet of eating once every 24 hours works great, saves time, maintains athletic ability. Unless youre a bodybuilder its in no way detrimental to fitness capability.
The amount of meals per day is overrated in general, doesnt make much difference. The good thing about warrior diet though is that it stimulates central nervous system and makes people more productive. And its true to the roots of human diet.
I can bet you hunter gatherer people did not eat once a day. Personally (I'm no pro, but I've maintained 140lbs at 6'1" and under 5% body fat for a few years now) I feel like breaking up your meals is doing your body a big favor. Your food does not digest its self, and if you only eat large meals the food will literally just sit inside of you wasted, then stored until you actually need to use it. Eating smaller meals can help shrink your stomach while maintaining the same caloric intake, not to mention since your active and constantly burning the energy, your body will be less likely to store the excess (since there won't be any). I cannot go more than 3 hours without feeling a little hungry, but a handful of nuts and some fruit almost always does the trick. I've heard that eating like TheGreatWhiteHope said can help increase your metabolism so its worth a shot I'd say, everyone is different though. I've also heard that drinking some tea and lots of water can help your metabolism as well (cannot remember where I heard that about Tea). I don't really work out at all really (but I work for UPS and move packages 4-6 hours a day), but I play basketball, ride bikes, take my dog on runs occasionally, and play looootss of Starcraft
Read the book btw. Before the middle ages eating during morning and day was uncommon. The big meal was the supper, a massive food binge and social event. It was both in greek and roman societies: during day men fought battles, harnessed their sword, had great debates and recourses, and during evening they ate. And that is how it is to be, that is the way of the warrior. http://www.youtube.com/watch?v=EBrwRiSjd3I Sympathetic nervous system makes you alert and able to cope with stress. Eating food shuts it down. Breakfast is the worst meal of the day.
On June 11 2011 23:18 caruso wrote: nothing on Sundays.
Shouldn't that cause your body to burn less calories because it goes into energy saving mode.
edit: Also, your weight is fine. Why do you want to lose more?
Yes, and energy saving mode means longer life span. Caloric deficit is one of the most widely proven ways for mammals to increse life.
This is bullshit. "energy saving mode" doesn't happen until you haven't eaten for over 72 hours; in fact if anything, your metabolic rate is increased in a fast shorter than 72 hours, mostly due to increased adrenaline. I don't know about "increased life span" - I'd like to see some studies on your "widely proven" information.
On June 12 2011 03:22 yeaitooted wrote: I work out religiously and i read the forums a lot and the general rule to cut is x10 your body weight in calories. Also i have read your post and it is a bit confusing to me so ill just give you what i know. If your having a hard time losing the last bit of fat try 40/40/20 , and ketos diet. Mix it up throughout the week say 40/40/20 mon-wensday, ketos thursday-saturday CARB load on sunday. Carb load day is a must and you should aim at maintenance level in calorie intake or a bit above. Make sure on monday you do your cardio day as its been suggested better, (after a carb load day) i have no concrete information on this though but its no harm doing it. You have to mix constantly mix up your diet to confuse your body. Another note is since your at the last stretching point of weight loss you might need 2 carb load days out of the week.
extremely low carb diets such as atkins or "keto" diets are famous for their side effect of not being able to maintain an intense workout level in most people. If you're doing cardio now and switch to this type of diet, expect your distance and speed to suffer greatly.
I'd really recommend that people looking for health and nutrition advice take travis's suggestion and check out the health and fitness thread in the community forum. There's currently 350+ pages of great information, and we're looking into getting a subforum now.
On June 12 2011 05:24 TheGreatWhiteHope_ wrote: You are getting a lot of bad advice in this thread. I minored in nutrition and have played D1 collegiate ball where we had access to a personal nutritionist for free(she was the nutritionist for the Oakland Raiders, American Football team for you foreigners).
Before I get started, congratulations on losing that much weight. However, given that you lost that much weight in such a short amount of time, it leads me to believe you lost a lot of muscle as well as fat(commonly occurs with "crash dieting").
First of all, nutrition.
You should never feel like you are starving yourself, even during dieting. This is counterproductive to your goals(which I assume are): to lose weight, and to look good. Reason being is that whenever you starve yourself by going more than 3-4 hours(time depends on height/weight/activity level) without eating, your body does not know when your next meal is going to be so it goes into "defense mode": metabolism slows down and your body seeks to preserve your fat stores by not only using fat as a caloric source but muscle as well!!! Depending on what study you read, working out(cardiovascular AND weight resistance) while dieting causes the body to lose higher percentages of fat than muscle, leading to the "ideal physique".
Moving on to weight loss goals, if you want to lose 10 more pounds(of fat) aim at losing 2 pounds a week for 5 weeks. If you have lost more than 2 pounds in a week(aside: only weigh yourself once a week on the same day, typically in the morning before breakfeast with minimal clothing) then you have most likely lost water or muscle weight in addition to fat. Given your height ,weight, and activity level(what's your age?) your BMR should be around 1800 calories a day. Basal Metabolic Rate is essentially the amount of calories you expend every day if you were to sit still and do nothing but breathe all day, I added 200 calories for 1 hour of bicycle cardio. For your diet, I would suggest spacing out your meals and eating 6 times a day in this order: Meal/Snack/Meal/Snack/Meal/Snack. Spacing out your meals will keep your glycogen levels up and keep you energetic, while not yo-yoing your metabolism. Make sure to time your workouts shortly after a meal and between a snack, these are the times your body need nutrients the most. Aim to reduce your calories by about 300-500 of your BMR each day (largely depends on how hard you worked out that day/your hypothalamus gland's sensitivity to hunger) which will lead to about 2 pounds of good weight loss a week.
As far as specific foods go, it's very hard to eat all the "good" foods for you on such a small caloric intake diet, so I always recommend dieters to make up the deficit with a multi-vitamin(they are all pretty much the same). As far as protein intake goes: take your weight in kg(lbs/2.2=kg if you need a conversion) and multiply it by 1.8, that is your daily need of protein in grams. Protein should comprise 35-40% of your calories. Carbohydrates should compose 50% of your calories, white bread and other high glycemic carbohydrates are best for breakfeast and directly following workouts while wheats and low glycemic foods are better before workouts and for dinner. Fat should compose 15% of your diet. Stay away from saturated fat like butter/margarine as much as possible.
Second of all, working out.
I won't go into too much detail because it seems like you care more about just losing the weight. However, if you want to lose fat and gain muscle it would behoove you work weighted resistance training into your cardio routine. Machines tend to "do the work for you" so I would steer clear of those and concentrate on the core olympic lifts after you finish cycling/running/jogging. If you want specific advice please ask because there is just too much information to type if I don't know what your experience/goals are.
THIS is bs btw. The warrior diet of eating once every 24 hours works great, saves time, maintains athletic ability. Unless youre a bodybuilder its in no way detrimental to fitness capability.
The amount of meals per day is overrated in general, doesnt make much difference. The good thing about warrior diet though is that it stimulates central nervous system and makes people more productive. And its true to the roots of human diet.
I can bet you hunter gatherer people did not eat once a day. Personally (I'm no pro, but I've maintained 140lbs at 6'1" and under 5% body fat for a few years now) I feel like breaking up your meals is doing your body a big favor. Your food does not digest its self, and if you only eat large meals the food will literally just sit inside of you wasted, then stored until you actually need to use it. Eating smaller meals can help shrink your stomach while maintaining the same caloric intake, not to mention since your active and constantly burning the energy, your body will be less likely to store the excess (since there won't be any). I cannot go more than 3 hours without feeling a little hungry, but a handful of nuts and some fruit almost always does the trick. I've heard that eating like TheGreatWhiteHope said can help increase your metabolism so its worth a shot I'd say, everyone is different though. I've also heard that drinking some tea and lots of water can help your metabolism as well (cannot remember where I heard that about Tea). I don't really work out at all really (but I work for UPS and move packages 4-6 hours a day), but I play basketball, ride bikes, take my dog on runs occasionally, and play looootss of Starcraft
That's amazing because I can't function without eating breakfast. To me, breakfast is very important because my body just went 8+ hours without food, and I'm ready to replenish myself for what the day has in store for me. But I guess since the medieval people didn't eat breakfast then the way I feel is irrelevant.
One thing I know for certain is that my dog sure as hell wants his breakfast first thing in the morning. But I guess medieval dogs only ate once a day right?
If I were to wake up and go to work without eating breakfast I would feel weak and terrible. I've had it happen once and I swore to never do it again.
Also from personal experience I've found that most people do eat breakfast, and the ones that don't usually wish they could find the willpower to eat breakfast because they feel better when they do. They just don't eat breakfast because of time constraints, but I think it's really that they are lazy and unmotivated people (just from my experiences).
Read the book btw. Before the middle ages eating during morning and day was uncommon. The big meal was the supper, a massive food binge and social event. It was both in greek and roman societies: during day men fought battles, harnessed their sword, had great debates and recourses, and during evening they ate. And that is how it is to be, that is the way of the warrior. http://www.youtube.com/watch?v=EBrwRiSjd3I Sympathetic nervous system makes you alert and able to cope with stress. Eating food shuts it down. Breakfast is the worst meal of the day.
On June 11 2011 23:18 caruso wrote: nothing on Sundays.
Shouldn't that cause your body to burn less calories because it goes into energy saving mode.
edit: Also, your weight is fine. Why do you want to lose more?
Yes, and energy saving mode means longer life span. Caloric deficit is one of the most widely proven ways for mammals to increse life.
This is bullshit. "energy saving mode" doesn't happen until you haven't eaten for over 72 hours; in fact if anything, your metabolic rate is increased in a fast shorter than 72 hours, mostly due to increased adrenaline. I don't know about "increased life span" - I'd like to see some studies on your "widely proven" information.
On June 12 2011 03:22 yeaitooted wrote: I work out religiously and i read the forums a lot and the general rule to cut is x10 your body weight in calories. Also i have read your post and it is a bit confusing to me so ill just give you what i know. If your having a hard time losing the last bit of fat try 40/40/20 , and ketos diet. Mix it up throughout the week say 40/40/20 mon-wensday, ketos thursday-saturday CARB load on sunday. Carb load day is a must and you should aim at maintenance level in calorie intake or a bit above. Make sure on monday you do your cardio day as its been suggested better, (after a carb load day) i have no concrete information on this though but its no harm doing it. You have to mix constantly mix up your diet to confuse your body. Another note is since your at the last stretching point of weight loss you might need 2 carb load days out of the week.
extremely low carb diets such as atkins or "keto" diets are famous for their side effect of not being able to maintain an intense workout level in most people. If you're doing cardio now and switch to this type of diet, expect your distance and speed to suffer greatly.
I'd really recommend that people looking for health and nutrition advice take travis's suggestion and check out the health and fitness thread in the community forum. There's currently 350+ pages of great information, and we're looking into getting a subforum now.
On June 12 2011 05:24 TheGreatWhiteHope_ wrote: You are getting a lot of bad advice in this thread. I minored in nutrition and have played D1 collegiate ball where we had access to a personal nutritionist for free(she was the nutritionist for the Oakland Raiders, American Football team for you foreigners).
Before I get started, congratulations on losing that much weight. However, given that you lost that much weight in such a short amount of time, it leads me to believe you lost a lot of muscle as well as fat(commonly occurs with "crash dieting").
First of all, nutrition.
You should never feel like you are starving yourself, even during dieting. This is counterproductive to your goals(which I assume are): to lose weight, and to look good. Reason being is that whenever you starve yourself by going more than 3-4 hours(time depends on height/weight/activity level) without eating, your body does not know when your next meal is going to be so it goes into "defense mode": metabolism slows down and your body seeks to preserve your fat stores by not only using fat as a caloric source but muscle as well!!! Depending on what study you read, working out(cardiovascular AND weight resistance) while dieting causes the body to lose higher percentages of fat than muscle, leading to the "ideal physique".
Moving on to weight loss goals, if you want to lose 10 more pounds(of fat) aim at losing 2 pounds a week for 5 weeks. If you have lost more than 2 pounds in a week(aside: only weigh yourself once a week on the same day, typically in the morning before breakfeast with minimal clothing) then you have most likely lost water or muscle weight in addition to fat. Given your height ,weight, and activity level(what's your age?) your BMR should be around 1800 calories a day. Basal Metabolic Rate is essentially the amount of calories you expend every day if you were to sit still and do nothing but breathe all day, I added 200 calories for 1 hour of bicycle cardio. For your diet, I would suggest spacing out your meals and eating 6 times a day in this order: Meal/Snack/Meal/Snack/Meal/Snack. Spacing out your meals will keep your glycogen levels up and keep you energetic, while not yo-yoing your metabolism. Make sure to time your workouts shortly after a meal and between a snack, these are the times your body need nutrients the most. Aim to reduce your calories by about 300-500 of your BMR each day (largely depends on how hard you worked out that day/your hypothalamus gland's sensitivity to hunger) which will lead to about 2 pounds of good weight loss a week.
As far as specific foods go, it's very hard to eat all the "good" foods for you on such a small caloric intake diet, so I always recommend dieters to make up the deficit with a multi-vitamin(they are all pretty much the same). As far as protein intake goes: take your weight in kg(lbs/2.2=kg if you need a conversion) and multiply it by 1.8, that is your daily need of protein in grams. Protein should comprise 35-40% of your calories. Carbohydrates should compose 50% of your calories, white bread and other high glycemic carbohydrates are best for breakfeast and directly following workouts while wheats and low glycemic foods are better before workouts and for dinner. Fat should compose 15% of your diet. Stay away from saturated fat like butter/margarine as much as possible.
Second of all, working out.
I won't go into too much detail because it seems like you care more about just losing the weight. However, if you want to lose fat and gain muscle it would behoove you work weighted resistance training into your cardio routine. Machines tend to "do the work for you" so I would steer clear of those and concentrate on the core olympic lifts after you finish cycling/running/jogging. If you want specific advice please ask because there is just too much information to type if I don't know what your experience/goals are.
THIS is bs btw. The warrior diet of eating once every 24 hours works great, saves time, maintains athletic ability. Unless youre a bodybuilder its in no way detrimental to fitness capability.
The amount of meals per day is overrated in general, doesnt make much difference. The good thing about warrior diet though is that it stimulates central nervous system and makes people more productive. And its true to the roots of human diet.
I can bet you hunter gatherer people did not eat once a day. Personally (I'm no pro, but I've maintained 140lbs at 6'1" and under 5% body fat for a few years now) I feel like breaking up your meals is doing your body a big favor. Your food does not digest its self, and if you only eat large meals the food will literally just sit inside of you wasted, then stored until you actually need to use it. Eating smaller meals can help shrink your stomach while maintaining the same caloric intake, not to mention since your active and constantly burning the energy, your body will be less likely to store the excess (since there won't be any). I cannot go more than 3 hours without feeling a little hungry, but a handful of nuts and some fruit almost always does the trick. I've heard that eating like TheGreatWhiteHope said can help increase your metabolism so its worth a shot I'd say, everyone is different though. I've also heard that drinking some tea and lots of water can help your metabolism as well (cannot remember where I heard that about Tea). I don't really work out at all really (but I work for UPS and move packages 4-6 hours a day), but I play basketball, ride bikes, take my dog on runs occasionally, and play looootss of Starcraft
I can agree that breakfast is not the most important meal of the day (it is the meal after a workout , followed closely by the breakfast ). But to say breakfast is bad in any way is just ignorant. I'm sorry but how can I take someone serious, talking about health when the guy himself does not need any makeup to star in a horror movie... I'd take advice from someone with experience ANY DAY over someone who has the "scientific/book" knowledge.
First of all, before I delve into refuting the ridiculous claims that video snippet above me makes I have to say this. NOT eating breakfeast is only starving your body even further than you already have. You sleep for about 6-8 hours, obviously not eating/drinking anything while you doze, then you wake up and deny your body a replenishing meal? That is absolutely crazy.
"Everything in our biological system states that we are better nocturnal eaters." This is an incredibly vague/sweeping statement and I did a quick search of the American Journal of Clinical nutrition, nothing. Pretty sure this guy pulled it out of his you know what.
He also said the sympathetic nervous system promotes fat burning and hormone regulation. The first part is absolutely false and the latter is only half true(and has nothing to do-directly or indirectly-with body composition).
He also says when we eat a full meal we "shatter" the SNS and "wake up" the parasympathetic nervous system. TOTAL BULLSHIT, the parasympathetic nervous system is ALWAYS "off" because it regulates unconscious things like digestion.
I honestly could not watch the whole thing. This guy is a total joke and should not be listened to. I'm sorry Xarthaz but he convinced you to buy his book and this is nothing more than psuedo professionals making money off of uninformed consumers.
On June 12 2011 07:55 TheGreatWhiteHope_ wrote:This guy is a total joke and should not be listened to. I'm sorry Xarthaz but he convinced you to buy his book and this is nothing more than psuedo professionals making money off of uninformed consumers.
there you have your answer. you never burn fat without moving. the movement takes about 70-80% of the fatburning-process, so dont worry much about your food, as long its not excessive (5times mcdonald a week, or everyday chocolate) focus your mind on your body when youre working out, or go running, or whatever. do it with passion, put in mind, that your food is your energy, and the sport is the vault to release the energy into more energy.
if you pass the point, where you burned your fat and want to build muscles up, worry more about the food. aslong its about your shape, dont worry about food
edit: i would like to state, that is my personal opinion and experience, how my body is burning fat. everybody can have different results, since not every body has the same conditions.
I can bet you hunter gatherer people did not eat once a day. Personally (I'm no pro, but I've maintained 140lbs at 6'1" and under 5% body fat for a few years now) I feel like breaking up your meals is doing your body a big favor. Your food does not digest its self, and if you only eat large meals the food will literally just sit inside of you wasted, then stored until you actually need to use it. Eating smaller meals can help shrink your stomach while maintaining the same caloric intake, not to mention since your active and constantly burning the energy, your body will be less likely to store the excess (since there won't be any). I cannot go more than 3 hours without feeling a little hungry, but a handful of nuts and some fruit almost always does the trick. I've heard that eating like TheGreatWhiteHope said can help increase your metabolism so its worth a shot I'd say, everyone is different though. I've also heard that drinking some tea and lots of water can help your metabolism as well (cannot remember where I heard that about Tea). I don't really work out at all really (but I work for UPS and move packages 4-6 hours a day), but I play basketball, ride bikes, take my dog on runs occasionally, and play looootss of Starcraft
First of all, I would love to see pictures of you since you claim to be under 5%. While being 6'1 and 140 lbs and at ~5% body fat is one skinny mofo, I would still love to see it.
Furthermore, I would like to see where food will just sit in your stomach based on the amount of food you eat in a sitting. As far as I know if food is "sitting" in your stomach, your gonna get constipation. That sucks.
@xarthaz: I would disagree with pretty much everything. Here is what I found when trying to read up on this Warrior diet.
Hofmekler rejects science continually throughout the book, despite relying on it in other instances to back up certain theories
And you expect that to hold any water with anybody who knows anything about nutrition what so ever?
What did he do instead? He chose the obvious. Eat whole foods and lift heavy. I could write a book about that myself. Fasting is something that has been proven over at leangains (Look for the links I posted back on three/four) to help with nutrient partitioning, insulin sensitivity, ect. So in my opinion, he just got you to buy a book.
Carbs aren't the end of the world. EDIT: I think This link and This second one gives a good explanation about carbs. There are plenty of articles you can check out as well.
ive recently been down this path myself... was 85 kg (185ish pounds) at 175cm, so im probably a good yard stick
my "weight" loss is getting faster and faster as i get more muscle, i think in the past 6 months, the lowest weight ive gotten to is 79-78 kg
i got myself a personal trainer, she picked apart my diet and got me on a training program... it's doing wonders!
breakfast is important, doesnt have to be much, 2 bits of toast is fine, mine is currently a protein powder you should constantly be snacking on fruit/nuts these shouldnt be a staple of your diet, they should be a supplement... protein is your friend!!!
EDIT: should add that my goal was/is a flat stomach... weight loss and bulking up are 2 different things... my pt just decided the best way for me to do it was this way, its been a long and hard 6 months, but almost there
I can bet you hunter gatherer people did not eat once a day. Personally (I'm no pro, but I've maintained 140lbs at 6'1" and under 5% body fat for a few years now) I feel like breaking up your meals is doing your body a big favor. Your food does not digest its self, and if you only eat large meals the food will literally just sit inside of you wasted, then stored until you actually need to use it. Eating smaller meals can help shrink your stomach while maintaining the same caloric intake, not to mention since your active and constantly burning the energy, your body will be less likely to store the excess (since there won't be any). I cannot go more than 3 hours without feeling a little hungry, but a handful of nuts and some fruit almost always does the trick. I've heard that eating like TheGreatWhiteHope said can help increase your metabolism so its worth a shot I'd say, everyone is different though. I've also heard that drinking some tea and lots of water can help your metabolism as well (cannot remember where I heard that about Tea). I don't really work out at all really (but I work for UPS and move packages 4-6 hours a day), but I play basketball, ride bikes, take my dog on runs occasionally, and play looootss of Starcraft
First of all, I would love to see pictures of you since you claim to be under 5%. While being 6'1 and 140 lbs and at ~5% body fat is one skinny mofo, I would still love to see it.
Furthermore, I would like to see where food will just sit in your stomach based on the amount of food you eat in a sitting. As far as I know if food is "sitting" in your stomach, your gonna get constipation. That sucks.
@xarthaz: I would disagree with pretty much everything. Here is what I found when trying to read up on this Warrior diet.
Hofmekler rejects science continually throughout the book, despite relying on it in other instances to back up certain theories
And you expect that to hold any water with anybody who knows anything about nutrition what so ever?
What did he do instead? He chose the obvious. Eat whole foods and lift heavy. I could write a book about that myself. Fasting is something that has been proven over at leangains (Look for the links I posted back on three/four) to help with nutrient partitioning, insulin sensitivity, ect. So in my opinion, he just got you to buy a book.
Carbs aren't the end of the world. EDIT: I think This link gives a good explanation about carbs. There are plenty of articles you can check out as well.
@caruso: Come on over to the health and fitness thread in the community forum! We'd be glad to help you more.
I am a very skinny mofo. People I play basketball with call me stretch because it looks like my arms are long . And I almost NEED a belt with size 28 jeans (lol Sienfeld). Like I said I wouldn't take anything I said like a nutritionist said it. But it works for me and has for quite a while. I have a hard time gaining weight. And obviously the more food you eat in 1 sitting will increase the amount of time it takes to digest it, are you kidding me?!?!? Oh and I will PM you a link of me looking like a skinny mofo. People even used to call me Gumby -_-'
I can bet you hunter gatherer people did not eat once a day. Personally (I'm no pro, but I've maintained 140lbs at 6'1" and under 5% body fat for a few years now) I feel like breaking up your meals is doing your body a big favor. Your food does not digest its self, and if you only eat large meals the food will literally just sit inside of you wasted, then stored until you actually need to use it. Eating smaller meals can help shrink your stomach while maintaining the same caloric intake, not to mention since your active and constantly burning the energy, your body will be less likely to store the excess (since there won't be any). I cannot go more than 3 hours without feeling a little hungry, but a handful of nuts and some fruit almost always does the trick. I've heard that eating like TheGreatWhiteHope said can help increase your metabolism so its worth a shot I'd say, everyone is different though. I've also heard that drinking some tea and lots of water can help your metabolism as well (cannot remember where I heard that about Tea). I don't really work out at all really (but I work for UPS and move packages 4-6 hours a day), but I play basketball, ride bikes, take my dog on runs occasionally, and play looootss of Starcraft
First of all, I would love to see pictures of you since you claim to be under 5%. While being 6'1 and 140 lbs and at ~5% body fat is one skinny mofo, I would still love to see it.
Furthermore, I would like to see where food will just sit in your stomach based on the amount of food you eat in a sitting. As far as I know if food is "sitting" in your stomach, your gonna get constipation. That sucks.
@xarthaz: I would disagree with pretty much everything. Here is what I found when trying to read up on this Warrior diet.
Hofmekler rejects science continually throughout the book, despite relying on it in other instances to back up certain theories
And you expect that to hold any water with anybody who knows anything about nutrition what so ever?
What did he do instead? He chose the obvious. Eat whole foods and lift heavy. I could write a book about that myself. Fasting is something that has been proven over at leangains (Look for the links I posted back on three/four) to help with nutrient partitioning, insulin sensitivity, ect. So in my opinion, he just got you to buy a book.
Carbs aren't the end of the world. EDIT: I think This link and This second one gives a good explanation about carbs. There are plenty of articles you can check out as well.
On June 12 2011 07:51 iNSiPiD1 wrote: That's amazing because I can't function without eating breakfast. To me, breakfast is very important because my body just went 8+ hours without food, and I'm ready to replenish myself for what the day has in store for me. But I guess since the medieval people didn't eat breakfast then the way I feel is irrelevant.
One thing I know for certain is that my dog sure as hell wants his breakfast first thing in the morning. But I guess medieval dogs only ate once a day right?
If I were to wake up and go to work without eating breakfast I would feel weak and terrible. I've had it happen once and I swore to never do it again.
Also from personal experience I've found that most people do eat breakfast, and the ones that don't usually wish they could find the willpower to eat breakfast because they feel better when they do. They just don't eat breakfast because of time constraints, but I think it's really that they are lazy and unmotivated people (just from my experiences).
Your body requires breakfast because of entrained meal patterns. It is used to eating when you wake up in the morning, and so your brain stimulates a release of hormones (ghrelin) that make you feel "hungry" at that time every morning. Go two weeks without eating breakfast in the morning and, once you adapt to the new pattern you'll run just fine without breakfast.
On June 12 2011 05:24 TheGreatWhiteHope_ wrote: You are getting a lot of bad advice in this thread. I minored in nutrition and have played D1 collegiate ball where we had access to a personal nutritionist for free(she was the nutritionist for the Oakland Raiders, American Football team for you foreigners).
Before I get started, congratulations on losing that much weight. However, given that you lost that much weight in such a short amount of time, it leads me to believe you lost a lot of muscle as well as fat(commonly occurs with "crash dieting").
Nice, some qualifications. I'll say first off that the field of nutrition is FULL of misinformation, whether it's coming out of a textbook or not. Things in this field are changing faster than any other health science out there, and no one agrees with anyone else.
On June 12 2011 05:24 TheGreatWhiteHope_ wrote: First of all, nutrition.
You should never feel like you are starving yourself, even during dieting. This is counterproductive to your goals(which I assume are): to lose weight, and to look good. Reason being is that whenever you starve yourself by going more than 3-4 hours(time depends on height/weight/activity level) without eating, your body does not know when your next meal is going to be so it goes into "defense mode": metabolism slows down and your body seeks to preserve your fat stores by not only using fat as a caloric source but muscle as well!!! Depending on what study you read, working out(cardiovascular AND weight resistance) while dieting causes the body to lose higher percentages of fat than muscle, leading to the "ideal physique".
The first part is correct, you shouldn't feel like you're starving yourself because it isn't necessary. A healthy balanced diet and exercise will result in you reaching whatever goal you've set if you're smart about it, and give it the time that is necessary. The second part is complete and utter bullshit; Like I said previously in the thread, "defense mode" like you're describing doesn't happen for at least 72 hours of absolutely no food whatsoever (fasting), let alone a "restricted" diet. If anything, until that point the metabolism is upregulated until that time due to additional adrenaline production. Last part about weightlifting along with cardio is absolutely true.
On June 12 2011 05:24 TheGreatWhiteHope_ wrote: Moving on to weight loss goals, if you want to lose 10 more pounds(of fat) aim at losing 2 pounds a week for 5 weeks. If you have lost more than 2 pounds in a week(aside: only weigh yourself once a week on the same day, typically in the morning before breakfeast with minimal clothing) then you have most likely lost water or muscle weight in addition to fat. Given your height ,weight, and activity level(what's your age?) your BMR should be around 1800 calories a day. Basal Metabolic Rate is essentially the amount of calories you expend every day if you were to sit still and do nothing but breathe all day, I added 200 calories for 1 hour of bicycle cardio. For your diet, I would suggest spacing out your meals and eating 6 times a day in this order: Meal/Snack/Meal/Snack/Meal/Snack. Spacing out your meals will keep your glycogen levels up and keep you energetic, while not yo-yoing your metabolism. Make sure to time your workouts shortly after a meal and between a snack, these are the times your body need nutrients the most. Aim to reduce your calories by about 300-500 of your BMR each day (largely depends on how hard you worked out that day/your hypothalamus gland's sensitivity to hunger) which will lead to about 2 pounds of good weight loss a week.
Giving specific numbers like that is almost ALWAYS going to turn out false. Sure, a trained athlete or bodybuilder losing more than 1 kg/week is probably losing muscle and water weight as well as fat. Someone who's new to working out/dieting and has more to lose can absolutely lose more. Trends are more important than specific numbers when it comes to weighing yourself and weight loss, so measuring yourself regularly and at the same time IS appropriate.
Eating six times a day is COMPLETELY unnecessary; in a typical meal consisting of 600 kcal of PIZZA, digestion is incomplete after five hours. (http://www.ncbi.nlm.nih.gov/pubmed/10331398) That's pizza, a highly refined food product that should be digested far more quickly than a real meal. Even whey protein, famous for absorbing "quickly" will only be digested at a rate of ~10g/hour. (http://www.ncbi.nlm.nih.gov/pubmed/9405716). For the typical american who eats far more than 600 cal/meal, it's going to be most of a day before a meal is fully digested.
On June 12 2011 05:24 TheGreatWhiteHope_ wrote: As far as specific foods go, it's very hard to eat all the "good" foods for you on such a small caloric intake diet, so I always recommend dieters to make up the deficit with a multi-vitamin(they are all pretty much the same). As far as protein intake goes: take your weight in kg(lbs/2.2=kg if you need a conversion) and multiply it by 1.8, that is your daily need of protein in grams. Protein should comprise 35-40% of your calories. Carbohydrates should compose 50% of your calories, white bread and other high glycemic carbohydrates are best for breakfeast and directly following workouts while wheats and low glycemic foods are better before workouts and for dinner. Fat should compose 15% of your diet. Stay away from saturated fat like butter/margarine as much as possible.
Multi-Vitamins are good. No arguement. People not doing weight training or high-level athletic activity (like a college athlete) I will admit do not need more than 1g/kg of protein, but more isn't necessarily a problem. The body is very good at processing excess protein, and it does help a dieter feel full (as does fat). Carbohydrates in that high an amount are difficult to get to without eating grains, but if you feel like eating that many vegetables, be my guest.
Margarine is a no-no, but there's no problem with butter if it's from a high quality source, such as grass fed cows.
On June 12 2011 05:24 TheGreatWhiteHope_ wrote: Second of all, working out.
I won't go into too much detail because it seems like you care more about just losing the weight. However, if you want to lose fat and gain muscle it would behoove you work weighted resistance training into your cardio routine. Machines tend to "do the work for you" so I would steer clear of those and concentrate on the core olympic lifts after you finish cycling/running/jogging. If you want specific advice please ask because there is just too much information to type if I don't know what your experience/goals are.
No arguements, except to do your weight lifting BEFORE your cardio. There's a whole thread on this in the community forum which myself and travis have previously referenced. It's up to 352 pages now - it was only 350 this morning.
On June 12 2011 03:59 phyre112 wrote: extremely low carb diets such as atkins or "keto" diets are famous for their side effect of not being able to maintain an intense workout level in most people. If you're doing cardio now and switch to this type of diet, expect your distance and speed to suffer greatly.
I'd really recommend that people looking for health and nutrition advice take travis's suggestion and check out the health and fitness thread in the community forum. There's currently 350+ pages of great information, and we're looking into getting a subforum now.
My bad - I messed up my quote tags. I meant to say that "energy saving mode" is bullshit, but that I really had no idea about calorie restriction leading to longer lifespan, having never read anything on the subject. I just wanted more info as far as that goes. I'll look through some of the sources for the wikipedia article to see if I find anything, but I'd really prefer that you have some actual articles handy about it?
I can bet you hunter gatherer people did not eat once a day. Personally (I'm no pro, but I've maintained 140lbs at 6'1" and under 5% body fat for a few years now) I feel like breaking up your meals is doing your body a big favor. Your food does not digest its self, and if you only eat large meals the food will literally just sit inside of you wasted, then stored until you actually need to use it. Eating smaller meals can help shrink your stomach while maintaining the same caloric intake, not to mention since your active and constantly burning the energy, your body will be less likely to store the excess (since there won't be any). I cannot go more than 3 hours without feeling a little hungry, but a handful of nuts and some fruit almost always does the trick. I've heard that eating like TheGreatWhiteHope said can help increase your metabolism so its worth a shot I'd say, everyone is different though. I've also heard that drinking some tea and lots of water can help your metabolism as well (cannot remember where I heard that about Tea). I don't really work out at all really (but I work for UPS and move packages 4-6 hours a day), but I play basketball, ride bikes, take my dog on runs occasionally, and play looootss of Starcraft
Your body will digest as much food as you put into it, and will take its time in doing so. Whether you put it all in at once, or through ten meals in a day makes no difference. If one works better for you personally, go for that, but give each one a chance. Green tea is great for your immune system, and for your metabolism; caffeine is also an appetite supressant. Absolutely go for it. Water is good too; a lot of the time, the human body mistakes thirst for hunger, or tells you to eat just out of habit, so drinking water (or just putting something into your mouth, in the second case) can help fool your brain.
That said, 6'1 140 pounds is underweight as hell bro. 5% bodyfat is actually dangerously, unhealthily low - whoever measured that for you did it wrong (which is common). I'm 6'3 and was at one time only 140 pounds myself. I'm still underweight at 170-ish, but the increase has been mostly lean body weight from eating more and lifting weights, and it has been nothing but good for me; more energy, better posture, mental clarity... Put on a few pounds dude, you won't regret it.
On June 12 2011 07:35 caruso wrote: There had to be at least one. It's called discipline. Even if you do a wrong thing, you can have discipline about it.
So many helpful posts, TL is just so awesome.
Thanks a fucking lot anyone!
I fucking love you for posting this, just saying. Just because you personally don't have the discipline not to eat at McDonalds every other day doesn't mean someone else can't be healthy. Keep up the good work with diet man, if you've learned anythign from this thread, then apply it. No one but you is going to stop you from being the best god damn individual you can.
Also, TL is full of pseudo-intellectuals and keyboard jockeys, as is every other forum on the internet. Odds of everyone agreeing and getting along, even if no one is outright trolling are pretty damn low.
Also, marathon post for the win. I think this took me something like 45 minutes to fully right.
On June 12 2011 07:51 iNSiPiD1 wrote: That's amazing because I can't function without eating breakfast. To me, breakfast is very important because my body just went 8+ hours without food, and I'm ready to replenish myself for what the day has in store for me. But I guess since the medieval people didn't eat breakfast then the way I feel is irrelevant.
One thing I know for certain is that my dog sure as hell wants his breakfast first thing in the morning. But I guess medieval dogs only ate once a day right?
If I were to wake up and go to work without eating breakfast I would feel weak and terrible. I've had it happen once and I swore to never do it again.
Also from personal experience I've found that most people do eat breakfast, and the ones that don't usually wish they could find the willpower to eat breakfast because they feel better when they do. They just don't eat breakfast because of time constraints, but I think it's really that they are lazy and unmotivated people (just from my experiences).
Your body requires breakfast because of entrained meal patterns. It is used to eating when you wake up in the morning, and so your brain stimulates a release of hormones (ghrelin) that make you feel "hungry" at that time every morning. Go two weeks without eating breakfast in the morning and, once you adapt to the new pattern you'll run just fine without breakfast.
On June 12 2011 05:24 TheGreatWhiteHope_ wrote: You are getting a lot of bad advice in this thread. I minored in nutrition and have played D1 collegiate ball where we had access to a personal nutritionist for free(she was the nutritionist for the Oakland Raiders, American Football team for you foreigners).
Before I get started, congratulations on losing that much weight. However, given that you lost that much weight in such a short amount of time, it leads me to believe you lost a lot of muscle as well as fat(commonly occurs with "crash dieting").
Nice, some qualifications. I'll say first off that the field of nutrition is FULL of misinformation, whether it's coming out of a textbook or not. Things in this field are changing faster than any other health science out there, and no one agrees with anyone else.
On June 12 2011 05:24 TheGreatWhiteHope_ wrote: First of all, nutrition.
You should never feel like you are starving yourself, even during dieting. This is counterproductive to your goals(which I assume are): to lose weight, and to look good. Reason being is that whenever you starve yourself by going more than 3-4 hours(time depends on height/weight/activity level) without eating, your body does not know when your next meal is going to be so it goes into "defense mode": metabolism slows down and your body seeks to preserve your fat stores by not only using fat as a caloric source but muscle as well!!! Depending on what study you read, working out(cardiovascular AND weight resistance) while dieting causes the body to lose higher percentages of fat than muscle, leading to the "ideal physique".
The first part is correct, you shouldn't feel like you're starving yourself because it isn't necessary. A healthy balanced diet and exercise will result in you reaching whatever goal you've set if you're smart about it, and give it the time that is necessary. The second part is complete and utter bullshit; Like I said previously in the thread, "defense mode" like you're describing doesn't happen for at least 72 hours of absolutely no food whatsoever (fasting), let alone a "restricted" diet. If anything, until that point the metabolism is upregulated until that time due to additional adrenaline production. Last part about weightlifting along with cardio is absolutely true.
On June 12 2011 05:24 TheGreatWhiteHope_ wrote: Moving on to weight loss goals, if you want to lose 10 more pounds(of fat) aim at losing 2 pounds a week for 5 weeks. If you have lost more than 2 pounds in a week(aside: only weigh yourself once a week on the same day, typically in the morning before breakfeast with minimal clothing) then you have most likely lost water or muscle weight in addition to fat. Given your height ,weight, and activity level(what's your age?) your BMR should be around 1800 calories a day. Basal Metabolic Rate is essentially the amount of calories you expend every day if you were to sit still and do nothing but breathe all day, I added 200 calories for 1 hour of bicycle cardio. For your diet, I would suggest spacing out your meals and eating 6 times a day in this order: Meal/Snack/Meal/Snack/Meal/Snack. Spacing out your meals will keep your glycogen levels up and keep you energetic, while not yo-yoing your metabolism. Make sure to time your workouts shortly after a meal and between a snack, these are the times your body need nutrients the most. Aim to reduce your calories by about 300-500 of your BMR each day (largely depends on how hard you worked out that day/your hypothalamus gland's sensitivity to hunger) which will lead to about 2 pounds of good weight loss a week.
Giving specific numbers like that is almost ALWAYS going to turn out false. Sure, a trained athlete or bodybuilder losing more than 1 kg/week is probably losing muscle and water weight as well as fat. Someone who's new to working out/dieting and has more to lose can absolutely lose more. Trends are more important than specific numbers when it comes to weighing yourself and weight loss, so measuring yourself regularly and at the same time IS appropriate.
Eating six times a day is COMPLETELY unnecessary; in a typical meal consisting of 600 kcal of PIZZA, digestion is incomplete after five hours. (http://www.ncbi.nlm.nih.gov/pubmed/10331398) That's pizza, a highly refined food product that should be digested far more quickly than a real meal. Even whey protein, famous for absorbing "quickly" will only be digested at a rate of ~10g/hour. (http://www.ncbi.nlm.nih.gov/pubmed/9405716). For the typical american who eats far more than 600 cal/meal, it's going to be most of a day before a meal is fully digested.
On June 12 2011 05:24 TheGreatWhiteHope_ wrote: As far as specific foods go, it's very hard to eat all the "good" foods for you on such a small caloric intake diet, so I always recommend dieters to make up the deficit with a multi-vitamin(they are all pretty much the same). As far as protein intake goes: take your weight in kg(lbs/2.2=kg if you need a conversion) and multiply it by 1.8, that is your daily need of protein in grams. Protein should comprise 35-40% of your calories. Carbohydrates should compose 50% of your calories, white bread and other high glycemic carbohydrates are best for breakfeast and directly following workouts while wheats and low glycemic foods are better before workouts and for dinner. Fat should compose 15% of your diet. Stay away from saturated fat like butter/margarine as much as possible.
Multi-Vitamins are good. No arguement. People not doing weight training or high-level athletic activity (like a college athlete) I will admit do not need more than 1g/kg of protein, but more isn't necessarily a problem. The body is very good at processing excess protein, and it does help a dieter feel full (as does fat). Carbohydrates in that high an amount are difficult to get to without eating grains, but if you feel like eating that many vegetables, be my guest.
Margarine is a no-no, but there's no problem with butter if it's from a high quality source, such as grass fed cows.
On June 12 2011 05:24 TheGreatWhiteHope_ wrote: Second of all, working out.
I won't go into too much detail because it seems like you care more about just losing the weight. However, if you want to lose fat and gain muscle it would behoove you work weighted resistance training into your cardio routine. Machines tend to "do the work for you" so I would steer clear of those and concentrate on the core olympic lifts after you finish cycling/running/jogging. If you want specific advice please ask because there is just too much information to type if I don't know what your experience/goals are.
No arguements, except to do your weight lifting BEFORE your cardio. There's a whole thread on this in the community forum which myself and travis have previously referenced. It's up to 352 pages now - it was only 350 this morning.
On June 12 2011 03:59 phyre112 wrote: extremely low carb diets such as atkins or "keto" diets are famous for their side effect of not being able to maintain an intense workout level in most people. If you're doing cardio now and switch to this type of diet, expect your distance and speed to suffer greatly.
I'd really recommend that people looking for health and nutrition advice take travis's suggestion and check out the health and fitness thread in the community forum. There's currently 350+ pages of great information, and we're looking into getting a subforum now.
My bad - I messed up my quote tags. I meant to say that "energy saving mode" is bullshit, but that I really had no idea about calorie restriction leading to longer lifespan, having never read anything on the subject. I just wanted more info as far as that goes. I'll look through some of the sources for the wikipedia article to see if I find anything, but I'd really prefer that you have some actual articles handy about it?
I can bet you hunter gatherer people did not eat once a day. Personally (I'm no pro, but I've maintained 140lbs at 6'1" and under 5% body fat for a few years now) I feel like breaking up your meals is doing your body a big favor. Your food does not digest its self, and if you only eat large meals the food will literally just sit inside of you wasted, then stored until you actually need to use it. Eating smaller meals can help shrink your stomach while maintaining the same caloric intake, not to mention since your active and constantly burning the energy, your body will be less likely to store the excess (since there won't be any). I cannot go more than 3 hours without feeling a little hungry, but a handful of nuts and some fruit almost always does the trick. I've heard that eating like TheGreatWhiteHope said can help increase your metabolism so its worth a shot I'd say, everyone is different though. I've also heard that drinking some tea and lots of water can help your metabolism as well (cannot remember where I heard that about Tea). I don't really work out at all really (but I work for UPS and move packages 4-6 hours a day), but I play basketball, ride bikes, take my dog on runs occasionally, and play looootss of Starcraft
Your body will digest as much food as you put into it, and will take its time in doing so. Whether you put it all in at once, or through ten meals in a day makes no difference. If one works better for you personally, go for that, but give each one a chance. Green tea is great for your immune system, and for your metabolism; caffeine is also an appetite supressant. Absolutely go for it. Water is good too; a lot of the time, the human body mistakes thirst for hunger, or tells you to eat just out of habit, so drinking water (or just putting something into your mouth, in the second case) can help fool your brain.
That said, 6'1 140 pounds is underweight as hell bro. 5% bodyfat is actually dangerously, unhealthily low - whoever measured that for you did it wrong (which is common). I'm 6'3 and was at one time only 140 pounds myself. I'm still underweight at 170-ish, but the increase has been mostly lean body weight from eating more and lifting weights, and it has been nothing but good for me; more energy, better posture, mental clarity... Put on a few pounds dude, you won't regret it.
On June 12 2011 07:35 caruso wrote: There had to be at least one. It's called discipline. Even if you do a wrong thing, you can have discipline about it.
So many helpful posts, TL is just so awesome.
Thanks a fucking lot anyone!
I fucking love you for posting this, just saying. Just because you personally don't have the discipline not to eat at McDonalds every other day doesn't mean someone else can't be healthy. Keep up the good work with diet man, if you've learned anythign from this thread, then apply it. No one but you is going to stop you from being the best god damn individual you can.
Also, TL is full of pseudo-intellectuals and keyboard jockeys, as is every other forum on the internet. Odds of everyone agreeing and getting along, even if no one is outright trolling are pretty damn low.
Also, marathon post for the win. I think this took me something like 45 minutes to fully right.
In response to Phyre...
I'm not saying you HAVE to eat 6 meals a day, it is what I SUGGESTED he do. It's an easy way to make sure you: eat a breakfeast, eat before and after a workout, help curb appetite by eating continually throughout the day.
I'm aware the field of nutrition is full of misinformation, however I always take my knowledge from the most widely accepted studies that have been replicated many times from numerous reputable sources. I'm aware that since my undergrad MANY things could have changed. Sadly this fact makes your information just as "unreliable" as mine.
You can contest me all you want on the validity of "defense mode". As soon as glycogen stores run out and your body begins to break down adipose tissue for energy, the body slowly begins to slow the metabolism down and prepare for extended periods of starvation(until you eat again, and blood sugar levels return to normal). This is the evolutionary health point of view, any cavemen who took 72 hours to react to loss of food intake would have died soon thereafter.
2 pounds a week was not an arbitrary number, I just did not show the math. 3500 calories = 1lb of adipose tissue(fat). 7 days in a week. If you curb 500 calories off of your recommended BMR daily, that equates to 7(days)x500(calories)=3500 calories, 1lb of fat lost(which is more than you think).
Honestly, 1lb of fat a week is hard enough but I was telling him to shoot for two. That is also assuming 100% of the calories lost were fat, which is hard to do.
Now if you are done talking down to me is it alright if I continue to try and help others get healthy?
Yeah I have a hard time gaining weight. And since I don't actively lift weights outside of my job it doesn't happen. I would love to gain 10-15 pounds but I haven't devoted myself to a good lifting routine. But I'm not complaining as my normal habits keep my body at a healthy weight, certainly more healthy than being overweight. I'm not drastically underweight, but yeah definitely a little. I can see my ribs a little ^_^.
Whenever anyone asks for diet/excercise advice they receive tons of contradictory advise. Ignore everyone here, and send a PM to eshlow on some basic guidelines. Follow w/e he says.
On June 12 2011 09:06 GoTuNk! wrote: Whenever anyone asks for diet/excercise advice they receive tons of contradictory advise. Ignore everyone here, and send a PM to eshlow on some basic guidelines. Follow w/e he says.
Very irresponsible of you to go into a thread, see contradictory advice, then assume all of the advice in the thread is plain wrong. Why don't you educate yourself, then read the posts in the thread, and THEN determine which information is false/accurate. Oh yeah, you're way seems easier.
On June 12 2011 07:51 iNSiPiD1 wrote: That's amazing because I can't function without eating breakfast. To me, breakfast is very important because my body just went 8+ hours without food, and I'm ready to replenish myself for what the day has in store for me. But I guess since the medieval people didn't eat breakfast then the way I feel is irrelevant.
One thing I know for certain is that my dog sure as hell wants his breakfast first thing in the morning. But I guess medieval dogs only ate once a day right?
If I were to wake up and go to work without eating breakfast I would feel weak and terrible. I've had it happen once and I swore to never do it again.
Also from personal experience I've found that most people do eat breakfast, and the ones that don't usually wish they could find the willpower to eat breakfast because they feel better when they do. They just don't eat breakfast because of time constraints, but I think it's really that they are lazy and unmotivated people (just from my experiences).
Your body requires breakfast because of entrained meal patterns. It is used to eating when you wake up in the morning, and so your brain stimulates a release of hormones (ghrelin) that make you feel "hungry" at that time every morning. Go two weeks without eating breakfast in the morning and, once you adapt to the new pattern you'll run just fine without breakfast.
On June 12 2011 05:24 TheGreatWhiteHope_ wrote: You are getting a lot of bad advice in this thread. I minored in nutrition and have played D1 collegiate ball where we had access to a personal nutritionist for free(she was the nutritionist for the Oakland Raiders, American Football team for you foreigners).
Before I get started, congratulations on losing that much weight. However, given that you lost that much weight in such a short amount of time, it leads me to believe you lost a lot of muscle as well as fat(commonly occurs with "crash dieting").
Nice, some qualifications. I'll say first off that the field of nutrition is FULL of misinformation, whether it's coming out of a textbook or not. Things in this field are changing faster than any other health science out there, and no one agrees with anyone else.
On June 12 2011 05:24 TheGreatWhiteHope_ wrote: First of all, nutrition.
You should never feel like you are starving yourself, even during dieting. This is counterproductive to your goals(which I assume are): to lose weight, and to look good. Reason being is that whenever you starve yourself by going more than 3-4 hours(time depends on height/weight/activity level) without eating, your body does not know when your next meal is going to be so it goes into "defense mode": metabolism slows down and your body seeks to preserve your fat stores by not only using fat as a caloric source but muscle as well!!! Depending on what study you read, working out(cardiovascular AND weight resistance) while dieting causes the body to lose higher percentages of fat than muscle, leading to the "ideal physique".
The first part is correct, you shouldn't feel like you're starving yourself because it isn't necessary. A healthy balanced diet and exercise will result in you reaching whatever goal you've set if you're smart about it, and give it the time that is necessary. The second part is complete and utter bullshit; Like I said previously in the thread, "defense mode" like you're describing doesn't happen for at least 72 hours of absolutely no food whatsoever (fasting), let alone a "restricted" diet. If anything, until that point the metabolism is upregulated until that time due to additional adrenaline production. Last part about weightlifting along with cardio is absolutely true.
On June 12 2011 05:24 TheGreatWhiteHope_ wrote: Moving on to weight loss goals, if you want to lose 10 more pounds(of fat) aim at losing 2 pounds a week for 5 weeks. If you have lost more than 2 pounds in a week(aside: only weigh yourself once a week on the same day, typically in the morning before breakfeast with minimal clothing) then you have most likely lost water or muscle weight in addition to fat. Given your height ,weight, and activity level(what's your age?) your BMR should be around 1800 calories a day. Basal Metabolic Rate is essentially the amount of calories you expend every day if you were to sit still and do nothing but breathe all day, I added 200 calories for 1 hour of bicycle cardio. For your diet, I would suggest spacing out your meals and eating 6 times a day in this order: Meal/Snack/Meal/Snack/Meal/Snack. Spacing out your meals will keep your glycogen levels up and keep you energetic, while not yo-yoing your metabolism. Make sure to time your workouts shortly after a meal and between a snack, these are the times your body need nutrients the most. Aim to reduce your calories by about 300-500 of your BMR each day (largely depends on how hard you worked out that day/your hypothalamus gland's sensitivity to hunger) which will lead to about 2 pounds of good weight loss a week.
Giving specific numbers like that is almost ALWAYS going to turn out false. Sure, a trained athlete or bodybuilder losing more than 1 kg/week is probably losing muscle and water weight as well as fat. Someone who's new to working out/dieting and has more to lose can absolutely lose more. Trends are more important than specific numbers when it comes to weighing yourself and weight loss, so measuring yourself regularly and at the same time IS appropriate.
Eating six times a day is COMPLETELY unnecessary; in a typical meal consisting of 600 kcal of PIZZA, digestion is incomplete after five hours. (http://www.ncbi.nlm.nih.gov/pubmed/10331398) That's pizza, a highly refined food product that should be digested far more quickly than a real meal. Even whey protein, famous for absorbing "quickly" will only be digested at a rate of ~10g/hour. (http://www.ncbi.nlm.nih.gov/pubmed/9405716). For the typical american who eats far more than 600 cal/meal, it's going to be most of a day before a meal is fully digested.
On June 12 2011 05:24 TheGreatWhiteHope_ wrote: As far as specific foods go, it's very hard to eat all the "good" foods for you on such a small caloric intake diet, so I always recommend dieters to make up the deficit with a multi-vitamin(they are all pretty much the same). As far as protein intake goes: take your weight in kg(lbs/2.2=kg if you need a conversion) and multiply it by 1.8, that is your daily need of protein in grams. Protein should comprise 35-40% of your calories. Carbohydrates should compose 50% of your calories, white bread and other high glycemic carbohydrates are best for breakfeast and directly following workouts while wheats and low glycemic foods are better before workouts and for dinner. Fat should compose 15% of your diet. Stay away from saturated fat like butter/margarine as much as possible.
Multi-Vitamins are good. No arguement. People not doing weight training or high-level athletic activity (like a college athlete) I will admit do not need more than 1g/kg of protein, but more isn't necessarily a problem. The body is very good at processing excess protein, and it does help a dieter feel full (as does fat). Carbohydrates in that high an amount are difficult to get to without eating grains, but if you feel like eating that many vegetables, be my guest.
Margarine is a no-no, but there's no problem with butter if it's from a high quality source, such as grass fed cows.
On June 12 2011 05:24 TheGreatWhiteHope_ wrote: Second of all, working out.
I won't go into too much detail because it seems like you care more about just losing the weight. However, if you want to lose fat and gain muscle it would behoove you work weighted resistance training into your cardio routine. Machines tend to "do the work for you" so I would steer clear of those and concentrate on the core olympic lifts after you finish cycling/running/jogging. If you want specific advice please ask because there is just too much information to type if I don't know what your experience/goals are.
No arguements, except to do your weight lifting BEFORE your cardio. There's a whole thread on this in the community forum which myself and travis have previously referenced. It's up to 352 pages now - it was only 350 this morning.
On June 12 2011 03:59 phyre112 wrote: extremely low carb diets such as atkins or "keto" diets are famous for their side effect of not being able to maintain an intense workout level in most people. If you're doing cardio now and switch to this type of diet, expect your distance and speed to suffer greatly.
I'd really recommend that people looking for health and nutrition advice take travis's suggestion and check out the health and fitness thread in the community forum. There's currently 350+ pages of great information, and we're looking into getting a subforum now.
My bad - I messed up my quote tags. I meant to say that "energy saving mode" is bullshit, but that I really had no idea about calorie restriction leading to longer lifespan, having never read anything on the subject. I just wanted more info as far as that goes. I'll look through some of the sources for the wikipedia article to see if I find anything, but I'd really prefer that you have some actual articles handy about it?
I can bet you hunter gatherer people did not eat once a day. Personally (I'm no pro, but I've maintained 140lbs at 6'1" and under 5% body fat for a few years now) I feel like breaking up your meals is doing your body a big favor. Your food does not digest its self, and if you only eat large meals the food will literally just sit inside of you wasted, then stored until you actually need to use it. Eating smaller meals can help shrink your stomach while maintaining the same caloric intake, not to mention since your active and constantly burning the energy, your body will be less likely to store the excess (since there won't be any). I cannot go more than 3 hours without feeling a little hungry, but a handful of nuts and some fruit almost always does the trick. I've heard that eating like TheGreatWhiteHope said can help increase your metabolism so its worth a shot I'd say, everyone is different though. I've also heard that drinking some tea and lots of water can help your metabolism as well (cannot remember where I heard that about Tea). I don't really work out at all really (but I work for UPS and move packages 4-6 hours a day), but I play basketball, ride bikes, take my dog on runs occasionally, and play looootss of Starcraft
Your body will digest as much food as you put into it, and will take its time in doing so. Whether you put it all in at once, or through ten meals in a day makes no difference. If one works better for you personally, go for that, but give each one a chance. Green tea is great for your immune system, and for your metabolism; caffeine is also an appetite supressant. Absolutely go for it. Water is good too; a lot of the time, the human body mistakes thirst for hunger, or tells you to eat just out of habit, so drinking water (or just putting something into your mouth, in the second case) can help fool your brain.
That said, 6'1 140 pounds is underweight as hell bro. 5% bodyfat is actually dangerously, unhealthily low - whoever measured that for you did it wrong (which is common). I'm 6'3 and was at one time only 140 pounds myself. I'm still underweight at 170-ish, but the increase has been mostly lean body weight from eating more and lifting weights, and it has been nothing but good for me; more energy, better posture, mental clarity... Put on a few pounds dude, you won't regret it.
On June 12 2011 07:35 caruso wrote: There had to be at least one. It's called discipline. Even if you do a wrong thing, you can have discipline about it.
So many helpful posts, TL is just so awesome.
Thanks a fucking lot anyone!
I fucking love you for posting this, just saying. Just because you personally don't have the discipline not to eat at McDonalds every other day doesn't mean someone else can't be healthy. Keep up the good work with diet man, if you've learned anythign from this thread, then apply it. No one but you is going to stop you from being the best god damn individual you can.
Also, TL is full of pseudo-intellectuals and keyboard jockeys, as is every other forum on the internet. Odds of everyone agreeing and getting along, even if no one is outright trolling are pretty damn low.
Also, marathon post for the win. I think this took me something like 45 minutes to fully right.
In response to Phyre...
I'm not saying you HAVE to eat 6 meals a day, it is what I SUGGESTED he do. It's an easy way to make sure you: eat a breakfeast, eat before and after a workout, help curb appetite by eating continually throughout the day.
I'm aware the field of nutrition is full of misinformation, however I always take my knowledge from the most widely accepted studies that have been replicated many times from numerous reputable sources. I'm aware that since my undergrad MANY things could have changed. Sadly this fact makes your information just as "unreliable" as mine.
You can contest me all you want on the validity of "defense mode". As soon as glycogen stores run out and your body begins to break down adipose tissue for energy, the body slowly begins to slow the metabolism down and prepare for extended periods of starvation(until you eat again, and blood sugar levels return to normal). This is the evolutionary health point of view, any cavemen who took 72 hours to react to loss of food intake would have died soon thereafter.
2 pounds a week was not an arbitrary number, I just did not show the math. 3500 calories = 1lb of adipose tissue(fat). 7 days in a week. If you curb 500 calories off of your recommended BMR daily, that equates to 7(days)x500(calories)=3500 calories, 1lb of fat lost(which is more than you think).
Honestly, 1lb of fat a week is hard enough but I was telling him to shoot for two. That is also assuming 100% of the calories lost were fat, which is hard to do.
Now if you are done talking down to me is it alright if I continue to try and help others get healthy?
I definitely agree; my information could change as well. As soon as you show me research otherwise, I'll gladly reevaluate my position.
Yes, 500 calories per day 1lb. Got that. The point of what I was saying though, was that depending on the state of the individual who is trying to lose the weight, they could healthily cut many more calories than that, or that much could even be quite a stretch. It's all dependent on the training level of the individual and the changes they decide are acceptable to their own diet.
In the "evolutionary point of view" any caveman who instantly became weaker when he didn't eat for a few hours would be the one who would shortly die; a caveman who loses muscle after a few hours of not eating is not going to be able to hunt after long. Think about a hunter gatherer. Are you going to go out, stalk and kill an animal three times your size EVERY SINGLE DAY? no. Food was unreliable, so it makes sense to be able to go for a time without food. The increased norepinephrine levels INCREASING metabolic rate even makes sense - a caveman who becomes mentally sharper when he's hungry is more likely to find food. Starvation mode exists, but it takes MUCH longer to get there. Days.
eating a breakfast, like I said is only important because it's an entrained meal pattern in humans. As long as you're getting the same amount of calories, it doesn't matter when you eat them, if you eat them all at once, or if you eat a dozen meals in as many hours.
I'm not intending to talk down to you; if that's the way you took me responding to your post, I'm sorry, but that isn't my fault nor my problem. Feel absolutely free to help make the OP and the rest of this thread healthy, but just make sure you're prepared to defend your statements from people who feel differently.
On June 12 2011 09:05 Wrongspeedy wrote: Yeah I have a hard time gaining weight. And since I don't actively lift weights outside of my job it doesn't happen. I would love to gain 10-15 pounds but I haven't devoted myself to a good lifting routine. But I'm not complaining as my normal habits keep my body at a healthy weight, certainly more healthy than being overweight. I'm not drastically underweight, but yeah definitely a little. I can see my ribs a little ^_^.
Cutting or **gaining weight is as hard as you want it to be. Do you want to gain lean body mass (1) or just weight (2).
1) a. Calculate your daily calories needed. (BMR and RMR Calculator) b. Proper weight training (NO cardio) c. Hit any bodybuilding forum and read stickies on how to make a proper daily eating schedule. d. Eat about 115% of daily calories you need. e. Watch you body grow (hopefully more muscle than fat, depending on your workout, diet and rest)
2) a. Calculate your daily calories needed. (BMR and RMR Calculator) b. Eat about 115% (or more) of daily calories you need. c. Watch you body grow (mostly fat)
EPT
, followed closely by the breakfast ![[image loading]](http://fatlosschronicles.files.wordpress.com/2011/01/1lbs_fat1.jpg?w=382&h=193)
