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).
140 pounds at 173cm is fine depending on your build.
What kind of goal are you aiming for? It might be the time to start cycling between putting on and losing weight to reduce your body fat and increase your muscle without adversely affecting your weight
Theres no sense in losing weight at 140lb's if you have no more fat to lose
You don't want to shed more weight. Your BMI is at this point 21, lose more weight and you end up weighing too little which is actually worse than when you were overweight...
Being underweight is NOT somewhere you want to go.
Take it from a guy who's 6'2" and has weighed as little as 120lb. No energy, random aches and pains, hard on your immune system, can't maintain your body temperature well.
Mind you, I have a valid medical reason for having dropped to being that scrawny, but it's unpleasant.
Too low of a body fat content can also cause issues with your metabolism.
1 hour of working out and 1200 calories is probably just hurting your body. The reason you feel flabby is probably because you're burning muscle. At this point you should be more focused on building a stronger body and a more protein based diet. You should do a little research and try to figure out what you need.
On June 11 2011 23:27 caruso wrote: There is still some (very visible) fat. I cycle a lot, but if I do it too much, I'll get too hungry and eat, that's counterproductive.
Eat, get up to 150-160 pounds again (whilst doing your normal weights and excercise/gym schedule), and then you will put on a lot of muscle and fat at the same time
Then when you cut back to 140 one more time, you will lose a lot of your fat and keep your muscle
On June 11 2011 23:27 caruso wrote: There is still some (very visible) fat. I cycle a lot, but if I do it too much, I'll get too hungry and eat, that's counterproductive.
Oh, and by the way, eating isn't counterproductive, it's healthy. As it turns out, if you don't do enough of it, you can die.
The secret is to hit the right balance of the right amount of the right type of food, and exercise.
It sounds like some idiot talked you into trying to burn more calories than you eat, which basically doesn't help much, but it almost guarantees you start atrophying your muscles.
Eat more your at a point where you've lost all the excess fat you can. From here you turning what you have left into muscle which is extremely hard. You need to be eating more around 2400+ calories but working out at least 5+ hours a week on top of 3-5 hours of cardio a week.
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?
Im sure I misunderstood, but for the sake of it:
When you say "fruit and nuts during the week" does that mean you don't eat meat or other protein rich food during the week?
"1 big meal on Saturday", does that mean only 1 meal the whole day?
And finally, do you mean NO FOOD AT ALL with "nothing on Sundays?
IF the answer is YES to the questions above, you have, without a doubt the most DESTRUCTIVE diet I've ever read about (short of plain starving yourself completely, until death). Also, then its NO WONDER you're not losing weight.
Also, weight work>cardio for body recomposition. If you're opposed to using weights then do something like 1 day HIIT, 1 day walking. Depending on how much fruit you eat you might want to look in either changing fruit for more veggies since modern fruit is pretty high in sugar or get dark fruit, the darker the better, like berries and stuff. Should also try to get at least 0.5g of protein per pound of lean body mass daily.
EDIT: Also to the guys attacking the fast, google intermittent fasting or EAT STOP EAT
I used to be like that as well. Slightly less extreme since I turned it around while I was younger.
You should be aiming to do more cardio and eating more. Except you make sure you eat healthy. Dont worry about eating more, I mean as long as you're not stuffing your face all the time it's fine. Also as mentioned above, I'm pretty sure not eating on a whole day is terrible for losing weight cause your body goes into starvation mode. IN ADDITION, your whole " stuff my face with food " thing on the day right before you starve yourself is probably severely messing with your metabolism.
Spread out your meals, have good proper meals and loads of cardio. Remember, 5 smaller meals spread out over the day is better than 3 bigger meals even when they are of the same calorie count in total.
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?
Im sure I misunderstood, but for the sake of it:
When you say "fruit and nuts during the week" does that mean you don't eat meat or other protein rich food during the week?
"1 big meal on Saturday", does that mean only 1 meal the whole day?
And finally, do you mean NO FOOD AT ALL with "nothing on Sundays?
IF the answer is YES to the questions above, you have, without a doubt the most DESTRUCTIVE diet I've ever read about (short of plain starving yourself completely, until death). Also, then its NO WONDER you're not losing weight.
Well, I did lose 50 pounds and I'm really healthy, so it can't be THAT destructive.
But you guys got me thinking, maybe I should east a little more and work out a little more as well, and maybe not only cardio but also weights.
What kind of workouts are you doing? It's important while losing weight to keep taking in protein and lifting weights. I think you're diet is hurting you, and you may not be doing the most ideal workouts.
The two single best exercises to lose weight IMO are weight lifting and high intensity interval training. They are both pretty efficient too. Some basic like a benchpress/pullup and squats/deadlifts workout every other day and HIIT every other day with one day rest is really solid at building up your athleticism, strength, and losing weight. Lifting weights is REALLY an important part of losing weight, its so important to be able to keep your muscle or even build some while trying to burn the calories.
In terms of diet, you want a balanced diet but more on the lean protein side. Really what you want to do is be eating 5 smaller meals a day. It keeps you less hungry this way. Veggies and lean proteins should be the main thing, though some carbs are obviously important. It really shouldn't matter too much what it is, just make sure to cut ALL the junk food and soda and crappy stuff, except maybe once every once or two weeks is fine.
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?
Im sure I misunderstood, but for the sake of it:
When you say "fruit and nuts during the week" does that mean you don't eat meat or other protein rich food during the week?
"1 big meal on Saturday", does that mean only 1 meal the whole day?
And finally, do you mean NO FOOD AT ALL with "nothing on Sundays?
IF the answer is YES to the questions above, you have, without a doubt the most DESTRUCTIVE diet I've ever read about (short of plain starving yourself completely, until death). Also, then its NO WONDER you're not losing weight.
Well, I did lose 50 pounds and I'm really healthy, so it can't be THAT destructive.
But you guys got me thinking, maybe I should east a little more and work out a little more as well, and maybe not only cardio but also weights.
No offense, but if you jump off a building, everything seems fine until you hit the ground. You're lucky to not have adverse effects of your diet sofar, but please get professional advice about nutrition and exercise.
I'm going out on a limb here, but I'm pretty sure you didn't consult a doctor or a professional before embarking on such an insane attempt to lose weight
Either check out the Health thread here on TL, where there is a lot of good information, or go see a doctor (preferably both) to get proper diet and exercise information.
Your current system is dangerously stupid and I don't think you'd find a health professional would recommend anything close to it
I think point you might also be building up muscle depending on what kind of exercise you are doing.
Also that weight seems pretty healthy, maybe you need to change your focus to something else like develop cardio or something like that, to make the step between being a healthy weight and being 'fit'
Jesus, who are you guys who are advising him to go see a doctor when he is at a very normal BMI (and will be even if he loses 10 more pounds)? Under 18,5 BMI is underweight and he isn't close.
On topic: As I see it, two options: 1. Put yourself on calorie balance for a couple of months, then start dieting again, then your body will more likely lose those extra pounds. Just make sure you don't gain during that time.
2. (What I would do if I were you) Start lifting weights to gain some muscle so you just don't end up beeing skinny-fat. Ease it on the diet for a while. Then you can go into diet again if youi want to. This will look and feel great.
Good luck!
EDIT: nothing on sundays sounds kinda contra productive.
you're not eating enough. 1200cals is not enough and especially when doing a lot of sports you might be doing quite some damage. talk to a doctor or a nutricionist maybe. apart from that, yes your weight is fine. if you transition into a normal diet and continue to do sports you should be fine (you might also gain weight, as muscles weigh more then fat).
disclaimer: take what i say with a grain of salt, this is the internet and i am not a doctor.
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.
What am I doing wrong?
you are eating too much sugar imo if fruit is really such a big part of your diet. eat more lean meats like fish and chicken and less carbs don't stop eating carbs but less also nuts are good for you in the right amounts but they are very calorie dense so its easy to eat more then you think.
this is what i have been doing and i have lost ~60 pounds in about 2 years it does get harder to lose the longer you stay on a diet. i'm working on the last 15-25 pounds myself and its harder then the rest of the 60 before.
one last tip is don't snack unless you plan it ahead of time because you will eat more than you think. p.s. also try to plan your meals 24 hours ahead of time when you are not hungry.
If you're working out, you're definitely not eating enough. A lot of what you eat has to do with when you're eating also. If you want to lose weight, cut down on the fruits and nuts. Eat those in the morning for energy, but you should be eating chicken and other protein after you work out. Fruit and nuts are very good for you, but they are high in carbs and fat. While this is not a bad thing, you're barely eating food as it is at 1200 calories a day because nuts are pretty high in calories.
When you have a lot of weight to lose, it's mainly your diet, but since you are only looking for 5-10 pounds, now it's time to cut out all the little things. If you drink soda, eat junk food at all, eat carbs late at night, now is the time to stop.
Plus, the gym can be your friend. I'm not sure exactly how you're exercising, but you can burn off those last few pounds if you push yourself hard. Running casually on a treadmill for an hour isn't going to do it, but if you do some HIIT (High Intensity Interval Training), you should notice a big improvement very quickly.
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.
When you've been overweight, you're looking at a couple of years until the body has gotten used to the slimmer build. Also it takes time for the skin to retract and become tighter. Even if you ate only 500 calories a day you'd still have skin hanging here and there while losing alot of weight, especially around your stomach and on your lower back. Try to focus on some strength training where it's loosest to tighten up the skin. After the skin fits your new, slender build, you can stop the strength exercises if you're not into that thing.
It takes alot of time to gain weight, but it also takes alot of time to remove it AND have it stay off.
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.
@Schism, no problem man :D Great site, along with Body Recomposition for weight loss/dieting information.
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.
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?
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
Your weight is not a problem. Your remaining 'flabbyness' is, as been pointed out: Its easier for your body to 'eat muscle' rathern then thoose hard to get at flabs.
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.
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.
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.
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?
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.
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.
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.
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.
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.
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.
Look up a few posts and click on the link of "What a bodybuilder eats". Problem solved. :D
Start lifting weights. If you use your muscles, your body will hold onto them instead of fat. (This is obviously oversimplified, but you get the idea.) Check out the fitness thread here, it should have all the info you need.
Edit: damn you travis Also the amount of broscience in this thread is quite astonishing. Be careful OP.
On June 12 2011 02:45 caruso wrote: Okay, one last question:
I also drink a lot of coffee, how long before going to bed should i stop drinking it?
Early enough so you can get ~8 hours of sleep. It depends on the person. In general, coffee is beneficial to losing fat, though its effect isnt that great.
On June 12 2011 02:45 caruso wrote: Okay, one last question:
I also drink a lot of coffee, how long before going to bed should i stop drinking it?
Why would it matter what time you stop drinking it? I wanna hear your reasoning on this.
Why wouldn't it? The way I see it, caffein prevents one from falling asleep. If you drink a cup of coffee right before going to bed, you obviously won't be able to sleep, will you? So it should take the body a certain time to process the caffein, shouldn't it?
On June 12 2011 02:52 Catch wrote: Screw you Travis Hurting my feelings.
On June 12 2011 02:45 caruso wrote: Okay, one last question:
I also drink a lot of coffee, how long before going to bed should i stop drinking it?
Why would it matter what time you stop drinking it? I wanna hear your reasoning on this.
Why wouldn't it? The way I see it, caffein prevents one from falling asleep. If you drink a cup of coffee right before going to bed, you obviously won't be able to sleep, will you? So it should take the body a certain time to process the caffein, shouldn't it?
Your caffeine tolerance varies based on individual metabolism, body chemistry, and other factors. I can finish pounding an energy drink or glass of sweet tea, lay down, and fall asleep in minutes if my body is ready to sleep. Other people drink just a little caffeine a few hours before bed and have trouble.
In other words, only you can answer this for you.
Oh, overall health and hydration actually have an effect on it as well.
On June 12 2011 02:45 caruso wrote: Okay, one last question:
I also drink a lot of coffee, how long before going to bed should i stop drinking it?
Why would it matter what time you stop drinking it? I wanna hear your reasoning on this.
I just don't get why people who know what they are talking about somewhat, like you, sit and try to fight for attention in a swarm of people that don't know what they are talking about.
On June 12 2011 02:52 Catch wrote: Screw you Travis Hurting my feelings.
On June 12 2011 02:45 caruso wrote: Okay, one last question:
I also drink a lot of coffee, how long before going to bed should i stop drinking it?
Why would it matter what time you stop drinking it? I wanna hear your reasoning on this.
Why wouldn't it? The way I see it, caffein prevents one from falling asleep. If you drink a cup of coffee right before going to bed, you obviously won't be able to sleep, will you? So it should take the body a certain time to process the caffein, shouldn't it?
Exactly, and like others have said only you know how it affects you. If tonight you drink a cup of coffee an hour before bed and get to sleep perfectly fine, then an hour before bed is perfectly fine. If you find that you lay awake for awhile, then try cutting back to two hours.
See, food and drink for this type of stuff is largely trial and error. Some people do well on a paleo diet while others need more >100g of carbs. While it is simple, you have to find what works for you. For example, the other day I woke up, ate a single large breast of chicken (running out of food too :\ need groceries), and hit the gym. My workout was shit, and I was lucky it was me going in to try out exercises in my last routine. No energy and I forced myself to stop early.
What did I learn? I need more than just protein in the morning to lift. Mostly I (personally) need carbs. I wouldn't have known this if I didn't try it out. Ya get what I'm saying?
In my opinion fruits and nuts is not that great a diet. Change fruits for vegetables, since fruits have a lot of sugar which means you produce more insulin which promotes fat storage. Nuts are a good supplement to a diet because they have some good unsaturated fats, but they are still very fatty. Have them mixed into a salad but not as an integral component of your diet. Chicken breast seems to be the right way to go meat wise since it has very little fat, but it is also the blandest meat. To make your diet more interesting try some seafood, personally I like prawns and mussels which are quite readily available and easy to stir fry. Finally be aware of when you're eating. Don't eat large dinners and not at all close to when you sleep.
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.
Scooby is a well known guy on YouTube, and he can get you started on the right path. The reason I like him so much is he's honest and open about everything. If you have unrealistic goals for the work you're willing to put in then he will tell you that, unlike most of the places you can get info from.
I would read the nutrition part of that website thorougly, because as everyone else has said your diet is horrible. Now you don't have to take it to the exact extremes that Scooby recommends, but consider working toward such a goal. I've found that changes that are drastic tend to fail, if employed in a short period of time. These things need to be gradual.
You will lose that flab in time, with proper nutrion and training. I would trust all advice you can gather from Scooby.
@Travis Thanks man, you made up for it. Bromance happening.
Anyways, I don't know why I do it. Maybe because I was once at that point of believing you needed to worry about eating every 2 hours to keep up your metabolism and worried about the isometric contraction of the peak of the muscle of the tendon to hit the muscle form all angles. Or maybe it was because I was once 205 lbs at 5'10 or 5'11 until I (unhealthily) dieted down to 164 so I was just skinny fat. Maybe I help because I was once in that shoe. It really isn't as complicated as people make it out to be, as long as you start off in the right direction. TL HF helped me out because I was willing to listen. I owe the same to other people. If they don't listen, then I don't worry about it.
The problem with threads like these are the posters who just sprout bullshit which far outnumber me. They just pass on what they've heard. There isn't an army to back me up like in HF with General Eshlow to point me to my post.
@iNSiPiD1
I was wondering how many people knew about scooby after receiving a video from him from a buddy...
If you can listen to this guy, then you've done more than I could. + Show Spoiler +
First of all, the guy is wrong on some accounts and right on others. Refer to this post by Eshlow over at the TLHF to see why. Generally, anybody who recommends whole grains I ignore. Anybody who says that 5-7 meals a day or protein every two hours I do ignore without question. I suggest you do the same.
I've only skimmed his website though, so feel free to inform me if I am wrong.
Why are people so obsessed about body weight, It's kinda sad. Only thing that actually matters is body composition.
Hit a random bodybuilding forum, read the stickies and you will do fine with a decent bb diet. Odds are you will eat MUCH more than you already do. And you certainly will get more satisfying results when you look in the mirror. Average you will lose 1kg FAT each week. GLHF
Edit: Even doctor advices are f*ckin sad, they will measure height + weight and determine if you are overweight or not, haha. Thats one of the biggest BS spoon-fed by the "authorities" lol.
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.
If you can listen to this guy, then you've done more than I could.
If that comment is a jab at him because of the way he looks/speaks then I really shouldn't even comment of the rest of what you wrote, but I'll give you the benefit of the doubt. I find him entertaining to be honest.
The post you linked looks really comprehensive and I didn't read through the entire thing. However if you want to narrow in on specifics for me I'll look at what you mean. I'm guessing it has to do with the whole grains comment you made?
He doesn't recommend you eat ONLY 6 meals of protein, but he does recommend you eat protein at every meal. He recommends making sure you get enough protein, carbs, fiber, and calories at every meal, and that they are of quality. The reason he recommends eating protein at every meal is because if you're working out you need a steady stream of protein throughout the day so your muscles can repair, not just a huge concentration a couple times.
If you wouldn't mind, what is wrong with eating 6 times a day? This is exactly what my body has tended toward naturally, before I ever heard about Scooby. The whole eating 3 square a day never sat well with me, and if I tried the diet you listed I think I wouldn't feel good at all.
He promotes healthy eating, cardio, and exercise. Maybe his plan wont work for you, but it's the best I've come across in my entire life, and I've been involved in this subject my entire life. Was just trying to help.
What did cavemen eat for 1.5 million years? Grains? No. Pasta? No. Potatoes? No. They ate fat, protein and vegetables. They were healthy (except they died from predators and hazards pretty early in their life). We don't have these hazards.
Why make it so damn complicated? Just eat until you don't want to eat anymore, but eat food your body IS BUILT FOR, not the shit we've been eating the last 10'000 years, especially not the last 100 years, and fucking especially not the last 50 years.
If you can listen to this guy, then you've done more than I could.
If that comment is a jab at him because of the way he looks/speaks then I really shouldn't even comment of the rest of what you wrote, but I'll give you the benefit of the doubt. I find him entertaining to be honest.
The post you linked looks really comprehensive and I didn't read through the entire thing. However if you want to narrow in on specifics for me I'll look at what you mean. I'm guessing it has to do with the whole grains comment you made?
He doesn't recommend you eat ONLY 6 meals of protein, but he does recommend you eat protein at every meal. He recommends making sure you get enough protein, carbs, fiber, and calories at every meal, and that they are of quality. The reason he recommends eating protein at every meal is because if you're working out you need a steady stream of protein throughout the day so your muscles can repair, not just a huge concentration a couple times.
If you wouldn't mind, what is wrong with eating 6 times a day? This is exactly what my body has tended toward naturally, before I ever heard about Scooby. The whole eating 3 square a day never sat well with me, and if I tried the diet you listed I think I wouldn't feel good at all.
He promotes healthy eating, cardio, and exercise. Maybe his plan wont work for you, but it's the best I've come across in my entire life, and I've been involved in this subject my entire life. Was just trying to help.
Eh my bad, I just personally can't stand the guy.
And yes, the comment has to do with whole grains, dairy/saturated fats, along with a few other things. I recommend reading just the conclusions if you get the chance; you can read through the study but the conclusions are only about a paragraph.
Well then, I apologize, because I basically thought he meant something else. I figured that he meant you had to eat 6 meals with protein to keep your metabolism up and your muscles sparred. I should of read it more, and for that I apologize. There is nothing wrong with six meals a day, but there isn't anything wrong with three either. The only reason I ever say anything about that is for people who believe that they need to do it or else everything will go to crap over night. Again, I apologize for not making myself clear enough and not reading it enough :D
You helped for sure! I didn't mean to put you down buddy, sorry my message came across as an asshole. Maybe I'll even check out his site a little closer now and give him a fair chance this time around.
EDIT: Alright, I started reading some of the articles and I take back my statements about the guy. Thanks for the link, I'll be reading it later!
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.
What I'm doing when I'm on a cut cycle (and is working great for me)... Mo: pecs + triceps (30/50/20 @ 110%) Tu: delts + deadlift + abbs (30/20/50 @ 100%) carbs only before and after training We: rest (30/5/65 @ 85%) Th: back + biceps (30/50/20 @ 110%) Fr: squats + legs (30/20/50 @ 100%) carbs only before and after training Sa: rest (30/5/65 @ 85%) Su: rest (30/5/65 @ 85%)
What also works for me when cutting... Mo-Sa: 30/50/20 @ 85% Su: 30/50/20 @ 120-130% serious cheat-meal :D
If you can listen to this guy, then you've done more than I could.
If that comment is a jab at him because of the way he looks/speaks then I really shouldn't even comment of the rest of what you wrote, but I'll give you the benefit of the doubt. I find him entertaining to be honest.
The post you linked looks really comprehensive and I didn't read through the entire thing. However if you want to narrow in on specifics for me I'll look at what you mean. I'm guessing it has to do with the whole grains comment you made?
He doesn't recommend you eat ONLY 6 meals of protein, but he does recommend you eat protein at every meal. He recommends making sure you get enough protein, carbs, fiber, and calories at every meal, and that they are of quality. The reason he recommends eating protein at every meal is because if you're working out you need a steady stream of protein throughout the day so your muscles can repair, not just a huge concentration a couple times.
If you wouldn't mind, what is wrong with eating 6 times a day? This is exactly what my body has tended toward naturally, before I ever heard about Scooby. The whole eating 3 square a day never sat well with me, and if I tried the diet you listed I think I wouldn't feel good at all.
He promotes healthy eating, cardio, and exercise. Maybe his plan wont work for you, but it's the best I've come across in my entire life, and I've been involved in this subject my entire life. Was just trying to help.
Eh my bad, I just personally can't stand the guy.
And yes, the comment has to do with whole grains, dairy/saturated fats, along with a few other things. I recommend reading just the conclusions if you get the chance; you can read through the study but the conclusions are only about a paragraph.
Well then, I apologize, because I basically thought he meant something else. I figured that he meant you had to eat 6 meals with protein to keep your metabolism up and your muscles sparred. I should of read it more, and for that I apologize. There is nothing wrong with six meals a day, but there isn't anything wrong with three either. The only reason I ever say anything about that is for people who believe that they need to do it or else everything will go to crap over night. Again, I apologize for not making myself clear enough and not reading it enough :D
You helped for sure! I didn't mean to put you down buddy, sorry my message came across as an asshole. Maybe I'll even check out his site a little closer now and give him a fair chance this time around.
EDIT: Alright, I started reading some of the articles and I take back my statements about the guy. Thanks for the link, I'll be reading it later!
Hey don't sweat it man, I know you didn't mean to come across as an asshole. I will go through and read the conclusions of those studies later tonight after I get off work.
I agree with what you said about the meals. How and what you eat should be consistent with what your goals are, and I should have been more clear in saying that since Scooby is a bodybuilder his advice is often tailored to people who are already involved in cardio and weight lifting.
I'm glad I could help though. I just wanted to share his website with the OP because I have found a great deal of motivation through his advice, and have had success so far. I hope you really do go back and read through his stuff later, he's awesome! Just get past the fact that his head is too small for his body and you're golden
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.
Note that you will never be fully into ketosis beacause you are eating carbs with the diffrent switches in the diet throughout the week.
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.
On June 12 2011 05:24 TheGreatWhiteHope_ wrote: Carbohydrates should compose 50% of your calories
Calling us stupid and bolding your answer doesn't make it more right. Carbohydrates are a dying school, we will look back upon these days in 20 years and pity all the misery we could have prevented by just eating fat instead. I encourage you to open your mind and take a look at how your body is actually feeling, then you'll know what is right - regardless of what your fine schooling tells you.
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.
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
Really? Works just fine for me. Maybe you should try it yourself and not rely on studies that confuses correlation with causation? I have more energy No stomach pains No farting Never hungry - eat 2 times a day Feeling better in every way Been doing it for 2 years
I've lived on the old school carbohydrate diet for 11/12ths of my life. I have experience with your view, and yet, I prefer what I do now. Strange? How can the answer not be obvious?
These shitstorms around people finding out what proper food is.. so sad
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
Really? Works just fine for me. Maybe you should try it yourself and not rely on studies that confuses correlation with causation? I have more energy No stomach pains No farting Never hungry - eat 2 times a day Feeling better in every way Been doing it for 2 years
I've lived on the old school carbohydrate diet for 11/12ths of my life. I have experience with your view, and yet, I prefer what I do now. Strange? How can the answer not be obvious?
These shitstorms around people finding out what proper food is.. so sad
ayadew, I'm interested in some articles relating to why carbohydrates are so horrible for the human body. I tried looking for some online but I only came across articles that don't look upon carbs from the doomsday perspective that you're painting here.
On June 12 2011 05:24 TheGreatWhiteHope_ wrote: Carbohydrates should compose 50% of your calories
Calling us stupid and bolding your answer doesn't make it more right. Carbohydrates are a dying school, we will look back upon these days in 20 years and pity all the misery we could have prevented by just eating fat instead. I encourage you to open your mind and take a look at how your body is actually feeling, then you'll know what is right - regardless of what your fine schooling tells you.
That last bolded part made me chuckle, "Scientific evidence and studies in controlled enviroments, NO! My own anecdotal/uneducated preference, YES."
While eating more fat in place of carbohydrates would work for a more sedentary individual who does not need full glycogen stores for activity, this would sort of work as long as they did not exceed BMR. I don't see what your beef with carbohydrates is, excess calories(whether fat/carbs/protein) always turn back into fat.
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.
Eating once 24 hours is not great. Even if you give it a cool name like "warrior diet". Sure it saves time(for those of you who are so busy you can't eat 3 meals a day)a moot point anyways because saving time has nothing(at least directly) to do with losing weight.
"Maintains athletic ability" Vague. What does that even mean?
"The warrior diet stimulates the central nervous system and makes people more productive." HAHAHA what?
I think a lot of this is referring to the "cave man" way of eating which is supposedly better than today's schedule. Trust me, if cavemen had supermarkets they would have eaten 3-6 times a day.
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
Really? Works just fine for me. Maybe you should try it yourself and not rely on studies that confuses correlation with causation? I have more energy No stomach pains No farting Never hungry - eat 2 times a day Feeling better in every way Been doing it for 2 years
I've lived on the old school carbohydrate diet for 11/12ths of my life. I have experience with your view, and yet, I prefer what I do now. Strange? How can the answer not be obvious?
These shitstorms around people finding out what proper food is.. so sad
ayadew, I'm interested in some articles relating to why carbohydrates are so horrible for the human body. I tried looking for some online but I only came across articles that don't look upon carbs from the doomsday perspective that you're painting here.
You will find this whole site illuminating, this article in particular. Mark Sission quotes many articles accurately
On June 12 2011 05:24 TheGreatWhiteHope_ wrote: Carbohydrates should compose 50% of your calories
Calling us stupid and bolding your answer doesn't make it more right. Carbohydrates are a dying school, we will look back upon these days in 20 years and pity all the misery we could have prevented by just eating fat instead. I encourage you to open your mind and take a look at how your body is actually feeling, then you'll know what is right - regardless of what your fine schooling tells you.
That last bolded part made me chuckle, "Scientific evidence and studies in controlled enviroments, NO! My own anecdotal/uneducated preference, YES."
While eating more fat in place of carbohydrates would work for a more sedentary individual who does not need full glycogen stores for activity, this would sort of work as long as they did not exceed BMR. I don't see what your beef with carbohydrates is, excess calories(whether fat/carbs/protein) always turn back into fat.
You don't need glycogen stores, in fact, you can't have any because the cells are made to store fat. So why do people get fat? Excess calories only turns into fatness if the cells can't release their fat, if there is sugar in the blood so insulin is blocking. Where does insulin come from? It is created by the body to take care of the toxic blood sugar, glycogen, created by shitty food. Guess why glycogen is called "secondary".
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
Really? Works just fine for me. Maybe you should try it yourself and not rely on studies that confuses correlation with causation? I have more energy No stomach pains No farting Never hungry - eat 2 times a day Feeling better in every way Been doing it for 2 years
I've lived on the old school carbohydrate diet for 11/12ths of my life. I have experience with your view, and yet, I prefer what I do now. Strange? How can the answer not be obvious?
These shitstorms around people finding out what proper food is.. so sad
ayadew, I'm interested in some articles relating to why carbohydrates are so horrible for the human body. I tried looking for some online but I only came across articles that don't look upon carbs from the doomsday perspective that you're painting here.
You will find this whole site illuminating, this article in particular. Mark Sission quotes many articles accurately
On June 12 2011 05:24 TheGreatWhiteHope_ wrote: Carbohydrates should compose 50% of your calories
Calling us stupid and bolding your answer doesn't make it more right. Carbohydrates are a dying school, we will look back upon these days in 20 years and pity all the misery we could have prevented by just eating fat instead. I encourage you to open your mind and take a look at how your body is actually feeling, then you'll know what is right - regardless of what your fine schooling tells you.
That last bolded part made me chuckle, "Scientific evidence and studies in controlled enviroments, NO! My own anecdotal/uneducated preference, YES."
While eating more fat in place of carbohydrates would work for a more sedentary individual who does not need full glycogen stores for activity, this would sort of work as long as they did not exceed BMR. I don't see what your beef with carbohydrates is, excess calories(whether fat/carbs/protein) always turn back into fat.
You don't need glycogen stores, in fact, you can't have any because the cells are made to store fat. So why do people get fat? Excess calories only turns into fatness if the cells can't release their fat, if there is sugar in the blood so insulin is blocking. Where does insulin come from? It is created by the body to take care of the toxic blood sugar, glycogen, created by shitty food. Guess why glycogen is called "secondary".
That first sentence is just wrong. Glycogen is stored in the cytoplasm of many types of cells. If you are doing any type of physical activity(like the OP said he was, an hour a day) you need glycogen or a case of red bull to keep yourself moving throughout the day. You seem to think that any sugar in the blood = incapable breakdown of adipose tissue into triglycerides. If you phrase it as an absolute in the fashion that you did, you are wrong. However, if I'm chugging a liter of Mountain Dew and my blood sugar is through the roof, then yes, adipose tissue breakdown will be halted until blood sugar levels return to normal.
Glycogen is called secondary, but is used first when you perform rapid bouts of exercise. Let's say you got up out of your chair right now and sprinted down the street and back, do you think your body broke down fat and turned it into energy right then and there? No, glycogen stores did that.
And honestly, I don't have time to argue with every person on the internet who "read an article in muscle and fitness" and thinks they are an expert. Go ahead and eat 40% of your calories from fat or whatever you want to do. Please eat 20g fiber daily so you don't get a stroke when you are 40.
On June 12 2011 04:10 ayadew wrote: What did cavemen eat for 1.5 million years? Grains? No. Pasta? No. Potatoes? No. They ate fat, protein and vegetables. They were healthy (except they died from predators and hazards pretty early in their life). We don't have these hazards.
What proof is there that cavemen were healthier than us because of their no grain/ potato diet?
Do you think someone like Michael Phelps who eats 12,000 calories a day when competing and eats something like 1.5kg of pasta a day would achieve phenomenally better results if he gorged on pork scratchings and steak?
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
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)
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.
This is how people should learn, but its easy to make bold statements, and even get yourself out of this way of thinking. Its how you experience things, then you make your own decisions on what seems reasonable to you. What I mean is, someone can give you information, and it can be true (or not), everyone can agree its true (and it could be not), so its best to be curious and try and ignore your own personal bias. Then once you have explored the topic thoroughly you can make your own informed decisions based on that. No book is going to give you information that someone can't give to you personally. People who want to lose weight should actively seek others doing the same and see what works for them. But its also really easy to not seen your own Bias, and its really easy to be shy or lazy and then you end up not even being curious or interested in what you really want. Sometimes people let their feelings get in the way of learning. Myself included.
Anyone interested in the topic of Health and Weightloss should move on to
My #1 point of advice would be to not take advice on fitness from a video gaming site. Some people on here have shown that they do know some of what they are talking about; however there is still so much random shit to filter through that you are much better off going to get better, more clear/concise/better worded advice, straight from the professional diet coaches themselves. Many of them can be found for free short of getting a diet tailor made for you with live consulting and check-ins.
Look around the major bodybuilding sites(even if BB isn't your goal, they're the best on the planet at body recomp and dieting) and inform yourself.
On June 12 2011 09:28 red_ wrote: Look around the major bodybuilding sites(even if BB isn't your goal, they're the best on the planet at body recomp and dieting) and inform yourself.
Exactly! But there are some really valid posters here that give pretty much similar advice as on BB forums (TheGreatWhiteHope_ is one of them).
I could go find multiple studies that says the exact opposite about "defense mode". I just don't care enough to go find them right now and have spent too much of my time in this thread already today. I sat in class and had the entire process explained to me, I still have the notes somewhere on my computer. You seem very adamant in your ideas so I assume you would disregard them anyways.
"Defense mode" is not an instantaneous process, it is a slow but steadily building progress. You act as if I am saying "If you don't eat every three hours a pound of muscle is going to jump out of your bicep onto the ground." Whatever, feel free to critique my posts but please correctly interpret my argument(or maybe I need to articulate it better, whatever).
I assume(going outside my areas of expertise here) cavemen would go out and kill something three times their size once a week and live off of it for a while. I don't buy the "becoming mentally sharper" when you are hungry bit for a second. Norepinephrine is not the direct source of energy, norepinephrine signals the body to release glucose into the blood stream which creates a sense of "alertness". If your body is starved of ATP/glycogen stores, then the increased levels of norepinephrine would be similar to a general ordering his troops to fire their guns with no ammunition.
I'm not going to argue with you on the multiple meals a day, if you want to eat a 1500 calorie lunch and a 1500 calorie dinner then go ahead. I'm just saying it is not healthy.
On June 12 2011 09:35 TheGreatWhiteHope_ wrote: I could go find multiple studies that says the exact opposite about "defense mode". I just don't care enough to go find them right now and have spent too much of my time in this thread already today. I sat in class and had the entire process explained to me, I still have the notes somewhere on my computer. You seem very adamant in your ideas so I assume you would disregard them anyways.
It's not an instantaneous process, it is a slow but steadily building progress. You act as if I am saying "If you don't eat every three hours a pound of muscle is going to jump out of your bicep onto the ground." Whatever, feel free to critique my posts but please correctly interpret my argument(or maybe I need to articulate it better, whatever).
Uhm, no. Cavemen would go out and kill something three times their size(wooly mammoth for example) once a week and live off of it for weeks. I don't buy the "becoming mentally sharper" when you are hungry bit for a second. Norepinephrine is not the direct source of energy, norepinephrine signals the body to release glucose into the blood stream which creates a sense of "alertness". If your body is starved of ATP/glycogen stores, then the increased levels of norepinephrine would be similar to a general ordering his troops to fire their guns with no ammunition.
Only way to not need a breakfeast is to gorge yourself during dinner/after dinner. It's just not healthy.
Like I said in my last post - I'd love to be proven wrong, so that I can reevaluate my opinions with new information. Since I've given sources for my claims and you haven't, yes I am sticking with my views over yours. If you'd like to go find some, that can change. Until then, stick with the classic internet response "I don't have time/this has taken too much time/you're not worth the effort/you won't listen anyway".
Which is it? "it's not an instantaneous process" or "you need to eat every three hours"? You don't need to articulate it "better" you just need to be solid in it.
The average american has PLENTY of stored energy. Norepinephrine is going to be perfectly effective for them as there's plenty of "ammunition" for the body to release. Yes, if you were in fact "starved" that wouldn't happen... but like I've been saying the whole time, that won't happen for THREE DAYS.
Also again: it doesn't matter when you get your calories. Your body gets hungry in response to entrained meal patterns, you can eat 3k calories in one sitting if your stomach is big enough, and have the same effect as having eaten 500 calories/meal for six meals. Again, I'm asking you to please SUPPORT YOUR CLAIMS TO PROVE ME WRONG.
In response to your edit:
On June 12 2011 09:35 TheGreatWhiteHope_ wrote: I'm not going to argue with you on the multiple meals a day, if you want to eat a 1500 calorie lunch and a 1500 calorie dinner then go ahead. I'm just saying it is not healthy.
In fact, I do just that on a regular basis. I also often eat a 1500 calorie breakfast, (7 am) and won't eat more than an ounce of raw almonds again until after I've gotten back from class, work, the gym, and a visit with friends - 9 or 10 at night, sometimes even later. At that time, I'll have a 1500 (or more) calorie dinner. The body digests all this food, and does it in exactly the same way that it would digest me eating six meals.
Until I see a link to a peer reviewed article, that's my last post in this thread.
"Higher energy intake at breakfast is highly associated with greater whole day energy intake in normal weight and obese subjects", they conclude. "Therefore low energy intake at breakfast can be helpful to lower daily intake and improve the energy balance during treatment of obesity. Whether or not this approach really favours weight loss has to be examined in further interventional studies."
Do not starve yourself, its counterproductive as it slows your metabolism and actually causes your body to be reluctant to burning fat and it encourages it to store more parts of calories as fat. You should eat about 6 meals a day about 3-4 hours apart, this speeds your metabolism up. Its not how many calories you eat (yet getting a certain number depending on your body type is important) as it is what is in the calories you are eating. For example, 2 scoops of whey protein in skim milk is much more valuable than a double cheeseburger at mcdonalds. Depending on your body type (ectomorph, mesomorph, endomorph). you need to keep up on the cardio most importantly but it varies, for example, me as an extomorph good eating habits and all, cannot afford to do 60 minutes of cardio a day without significant increase in calories intake. You should also lift weights to balance out this cardio as balance is very important when living a healthy lifestyle/working out.
Edit: Also, be sure to pay attention to ingredients on food labels as well as the nutrition facts, especially in grain products, as you dont want to be eating any refined grains (white bread as an obvious example), it spikes your blood sugar which cause insulin spikes and makes you more hungry in the long run as as soon as that spike is over, you are hungry again. Also, they get metabolized as fat mostly. Whole grains and whole wheat products still have the bran in them, which contains more fiber and thus digests slower, keeping you fuller longer and since more of it is fiber, it does not metabolize as fat like refined grains do.
Yeah, um...you do not need to lose weight...there's no point in it at all because you're at a normal weight already, and starving yourself will not help at all. What are your motivations for losing even more weight? You have nothing to lose except your health at this point.
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.
What am I doing wrong?
Lying.
Edit:
Seriously how posters in this thread bought his bullshit is beyond me. 1200 cal / day for SIX months?
Are you fucking kidding me?
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!
You're still sticking with your fairytale? 140 lbs @ 173cm, 1200 cal / day for SIX months and you haven't lost a single gram?
calorie calculator puts you at ~2243 cals / per day to even MAINTAIN 140 lbs. You're under nourished by ~ONE THOUSAND calories EVERYDAY for SIX MONTHS, and don't lose a single gram?
And rofl, no it's not called discipline. It's called being a fucking liar. Get real, next time you lie at least make it somewhat believable. Just admit you lied and be over with it.
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.
What am I doing wrong?
Lying.
Edit:
Seriously how posters in this thread bought his bullshit is beyond me. 1200 cal / day for SIX months?
Are you fucking kidding me?
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!
You're still sticking with your fairytale? 140 lbs @ 173cm, 1200 cal / day for SIX months and you haven't lost a single gram?
calorie calculator puts you at ~2243 cals / per day to even MAINTAIN 140 lbs. You're under nourished by ~ONE THOUSAND calories EVERYDAY for SIX MONTHS, and don't lose a single gram?
And rofl, no it's not called discipline. It's called being a fucking liar. Get real, next time you lie at least make it somewhat believable. Just admit you lied and be over with it.
definitely lying. I have a similar height and weight and if Ido a 1300-1500calorien diet I lose 2 pounds per week.
Widely known and accepted to be the best "fat loss" book amongst BB peers. Author of the book is a BB with like 2 decades of experience. Very easy to read (even if your English is not the best), he is a BB so there are no fancy words. If he uses any, they are well explained. Go to any BB forum and search for a thread about the book and you will see all positive reviews from respected forum posters. You can find it on "tbay" if you don't want to buy.
hey caruso it sounds like you have some psychological issues with your weight and self esteem. Be happy with what you have and walk around like you've got a big dick. Confidence > abs, true story.
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.
What am I doing wrong?
Lying.
Edit:
Seriously how posters in this thread bought his bullshit is beyond me. 1200 cal / day for SIX months?
Are you fucking kidding me?
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!
You're still sticking with your fairytale? 140 lbs @ 173cm, 1200 cal / day for SIX months and you haven't lost a single gram?
calorie calculator puts you at ~2243 cals / per day to even MAINTAIN 140 lbs. You're under nourished by ~ONE THOUSAND calories EVERYDAY for SIX MONTHS, and don't lose a single gram?
And rofl, no it's not called discipline. It's called being a fucking liar. Get real, next time you lie at least make it somewhat believable. Just admit you lied and be over with it.
definitely lying. I have a similar height and weight and if Ido a 1300-1500calorien diet I lose 2 pounds per week.
I get the feeling he thinks he is eating ~1200 calories, but is miscalculating somewhere rather than straight up lying about it.
On June 12 2011 18:36 d_so wrote: hey caruso it sounds like you have some psychological issues with your weight and self esteem. Be happy with what you have and walk around like you've got a big dick. Confidence > abs, true story.
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.
What am I doing wrong?
Lying.
Edit:
Seriously how posters in this thread bought his bullshit is beyond me. 1200 cal / day for SIX months?
Are you fucking kidding me?
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!
You're still sticking with your fairytale? 140 lbs @ 173cm, 1200 cal / day for SIX months and you haven't lost a single gram?
calorie calculator puts you at ~2243 cals / per day to even MAINTAIN 140 lbs. You're under nourished by ~ONE THOUSAND calories EVERYDAY for SIX MONTHS, and don't lose a single gram?
And rofl, no it's not called discipline. It's called being a fucking liar. Get real, next time you lie at least make it somewhat believable. Just admit you lied and be over with it.
definitely lying. I have a similar height and weight and if Ido a 1300-1500calorien diet I lose 2 pounds per week.
I get the feeling he thinks he is eating ~1200 calories, but is miscalculating somewhere rather than straight up lying about it.
This. I mean people can have a slow metabolism perhaps, but not so slow your going to maintain weight at that height/weight as a guy and that's totally ignoring the additional 400-1000 calories he burns per day from his hour of exercise.
140lbs is sort of a joke to be honest.. even if you're at 173cm, i really can't picture a guy that light unless you're like 13 years old or something.
all those fit guys you see in the gym are usually at least 160-180lb range. and thats the normal average guys.
when you see those big motherfuckers thats when you get into that 200 range
and then when you watch the NFL, things get ridiculous lol.
anyway, point of my post is... unless you like having a skinny body (which is fine; to each his own), its 100% possible to weigh 160lbs and be the fittest person in your entire company.
so forget losing the pounds and enjoy eating more food and working out. that way you can not stress about not eating only 1200 and start eating up to 2000.
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.
Proven in lab animals in a very controlled setting. No one has even remotely suggested that it's extendable to humans in a normal environment. Caloric deficit for longevity is absolutely unproven to work in a natural state in any animal.
On June 12 2011 04:10 ayadew wrote: What did cavemen eat for 1.5 million years? Grains? No. Pasta? No. Potatoes? No. They ate fat, protein and vegetables. They were healthy (except they died from predators and hazards pretty early in their life). We don't have these hazards.
What proof is there that cavemen were healthier than us because of their no grain/ potato diet?
You go look at their bones and look for tell-tale signs of decay and damage. You can examine the heart cavity and see whether or not the heart was stressed.
You can also observe ancestral populations such as the Masai in Africa or the Inuit in the artic north. Just about every ancient culture was free from modern day diseases and consumed a diet extremely high in fat and protein but low in carbohydrate. On top of that, you can see what happens when western foods are introduced into these ancestral populations and the number of diabetes, obesity, heart disease and stroke skyrocket.
Modern day food is extremely nutrient poor. All the bread, pasta, and grains in the world can't match a single serving of liver in terms of nutrients. A can of coke and two pieces of bread are pretty much the same in terms of nutrition. No fats, barely any protein (and that protein is often detrimental in the case of gluten if you are sensitive to it), no vitamins (the USDA demands fortification of grains with B vitamins in order to shore them up), no minerals. All you get is a megadose of insulin compared to a decent meal of proteins and fats.
EPT
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