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Show nested quote +On July 21 2011 23:36 OutlaW- wrote:
Hi TL, I need help!
I just returned from vacation from italy and I want to make this month that's left of summer vacation a month of complete character redesign of myself. One of the things (the most important one, too) I want to do is lose weight.
I'm 193 cm (6.3 feet) and 105~ kg (235 pounds~)
I decided that I would drink only water, eat literally only healthy food and only 1500 calories, max 2000 per day. I also decided that I'm going to run every morning, and that I will have some sort of work out (usually at home, push ups, sit ups, leg ups?), but I wasn't sure about some things.
First, should I run before or after breakfast? When should I work out, and what would you recommend?
Also, is eating eggs for breakfast every day healthy? If so, how many?
What food is acceptable and what isn't? I know some fruit is okay, no bread, rice and potatoes both fine, etc., but it would help if someone linked me or helped me further in this.
I'm also thinking about learning how to cook, but the OP has too many channels and there are so many videos that aren't clear enough, so what site/channel would you recommend?
Thanks!
edit: Just to clarify, my only goal is to lose weight, not to gain muscle. I'm going to be working out because gaining muscle helps lose weight, too, but I don't mean bench pressing etc. Losing weight is top priority. a few comments: 1) 1500 calories is too low. go for 2k! 2) fasted training/cardio has its perks, but I think you need to take some sort of protein beforehand or you will damage your muscles or whatever. 3) eggs are awesome. eat as many as you want 4) EAT. REAL. FOOD. if man made it, dont eat it. 5) there is a shopping list in the OP. also, look at robb wolf's "quick start guide" and "food matrix" (both are in the OP) 6) amazon has some good paleo cooking books. maybe buy one of those! gl!
Pretty much agree with this. 1500kcal is way too low.
If you are eating CORRECTLY you shoudl be able to eat til satiety or just below it and not worry about calories.
Basically, if you eliminate everythign processed and stick with a fist sized hunk of meat every meal + fruits/veges/nuts/etc. you should be good to go without worrying about kcals
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Wooo back from mini-vacation and firefighter's exam! I think I did decent. Fucking hot as hell out tho I almost passed out. Anyway, resting for the remainder of the week since it's supposed to be like 105 F and then next week start up SS again.
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On July 21 2011 23:36 OutlaW- wrote:
Hi TL, I need help!
I just returned from vacation from italy and I want to make this month that's left of summer vacation a month of complete character redesign of myself. One of the things (the most important one, too) I want to do is lose weight.
I'm 193 cm (6.3 feet) and 105~ kg (235 pounds~)
I decided that I would drink only water, eat literally only healthy food and only 1500 calories, max 2000 per day. I also decided that I'm going to run every morning, and that I will have some sort of work out (usually at home, push ups, sit ups, leg ups?), but I wasn't sure about some things.
First, should I run before or after breakfast? When should I work out, and what would you recommend?
Also, is eating eggs for breakfast every day healthy? If so, how many?
What food is acceptable and what isn't? I know some fruit is okay, no bread, rice and potatoes both fine, etc., but it would help if someone linked me or helped me further in this.
I'm also thinking about learning how to cook, but the OP has too many channels and there are so many videos that aren't clear enough, so what site/channel would you recommend?
Thanks!
edit: Just to clarify, my only goal is to lose weight, not to gain muscle. I'm going to be working out because gaining muscle helps lose weight, too, but I don't mean bench pressing etc. Losing weight is top priority.
You're on a good path if you stick to your plan. Cut out as many grains as possible, meat (grass fed hopefully, but if you can't it's ok) and vegetables should be priority. If you're committed to running in the morning then I'd say drink a glass of water when you wake up and go out before eating. Personally I eat eggs for breakfast no more than every other day, but that's based on nothing so if someone has actual nutrition advice go with them.  As long as you're burning more calories than the ~1500 you're taking in, I'd estimate you're going to lose 1-2 pounds a week, maybe 3.
And remember, the more intense you can make your workout the more you're going to burn off. So if you can run sprint-walk-sprint-walk it tires your body much faster than jogging cardio which is good, just if you choose to try that be very careful not to overdo it or you'll get injured. Also any home exercises that work more muscle groups are generally better. Situps for example only work the abs and basically don't do anything for fat loss. Squatting, push ups, pull ups, & leg lifts are all great exercises. good luck ^^
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Just had a ribeye steak for breakfast (maybe 2/3 lb) with 2 bell peppers, mushrooms, onions, and a shitload of organic butter
life is good, fuck yea
e: although I wish I had some fucking Mongolian beef (shit is gooooooood) with yak butter
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On July 21 2011 23:36 OutlaW- wrote:
Hi TL, I need help!
I just returned from vacation from italy and I want to make this month that's left of summer vacation a month of complete character redesign of myself. One of the things (the most important one, too) I want to do is lose weight.
I'm 193 cm (6.3 feet) and 105~ kg (235 pounds~)
I decided that I would drink only water, eat literally only healthy food and only 1500 calories, max 2000 per day. I also decided that I'm going to run every morning, and that I will have some sort of work out (usually at home, push ups, sit ups, leg ups?), but I wasn't sure about some things.
First, should I run before or after breakfast? When should I work out, and what would you recommend?
Also, is eating eggs for breakfast every day healthy? If so, how many?
What food is acceptable and what isn't? I know some fruit is okay, no bread, rice and potatoes both fine, etc., but it would help if someone linked me or helped me further in this.
I'm also thinking about learning how to cook, but the OP has too many channels and there are so many videos that aren't clear enough, so what site/channel would you recommend?
Thanks!
edit: Just to clarify, my only goal is to lose weight, not to gain muscle. I'm going to be working out because gaining muscle helps lose weight, too, but I don't mean bench pressing etc. Losing weight is top priority.
1) they're all right about how much you're planning to eat; at your size, you can lose weight FAST on 2500 calories.
2) I'm also 6'3 - I am to weigh 100kg by this time next year. Why squander that on not lifting? =(
3) eggs are awesome. I eat 4 eggs, 4 strips of bacon and 2 glasses of milk every morning that I eat breakfast (which isn't every day, but could be.)
4) there's a LOT in the OP... learn how to stirfry things, learn how to cook chicken all the way through but not make it rough. Experiment with seasonings. The big thing about cooking is that it's a "learn by doing" experience, because in the end you're the one who has to like what you make.
5) Paleo Shopping lists are in the OP.
On July 21 2011 23:49 KimJongChill wrote:
Hey guys, I think I might have an issue with my shoulders 'overpowering' my chest when doing bench press. Atm, my one rep for overhead press is 140 lb, but for bench i can only barely eke out 4 reps of 155 lb, which the max calculator says is about 170 for a one rep.
Are there any exercises or routines that I should do to focus on my chest more, or maybe my triceps? I really hate having such a weak bench, and my chest is seriously underdeveloped, as are my arms, and it doesn't even look like I lift :c
1) the bar path should touch the bottom of your pecs when you're benching.
2) squeeze the bar as hard as you can with your hands. Engages triceps better.
3) experiment with different hand widths, depending on how long your arms are.
DB bench is a great assistance to BB bench. So are dips (weighted or not, depending on how many you can do.)
Search for Dave Tate's Bench videos on youtube. They're great.
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Thanks Phyre/Sneakyz/Inimensc for the creatine help!
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I will try creatine and other powders in the end of august, or start using them. Right now it is just a warmup for me for 2 months
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ah man i really outdone myself this time
just cooked up 1.3kg of mince beef with 4 tins of baked beans
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^eat it like a man, nom nom nom
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Fucking neighboars from the department above repairing something. Drills start sacredly at 9am and end by 4, so I have to wait till it ends to take a nap and have enough energy to hit the gym (needless to say its impossible to get to bed earlier than 1 am :'( )
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Front Squat: 115kg 3-3-3
Bench: 95kg 5-5-5
Good Mornings: 65kg 8-8-8
Assisted Chins: 5-5-5-3-3@100
DB-Rows: 27,5kg 10-10-10
Good workout.
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major congrats on your exam MajinMojo!!!
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On July 22 2011 07:14 GoTuNk! wrote:
Fucking neighboars from the department above repairing something. Drills start sacredly at 9am and end by 4, so I have to wait till it ends to take a nap and have enough energy to hit the gym (needless to say its impossible to get to bed earlier than 1 am :'( )
god thats the worst thing ever. ive lived with 8-hour-a-day hammering and drilling before and almost killed myself
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Finally bought myself a barbell today, holy crap.
But I'm having trouble figuring out what sort of workout routine I should do with it. I just did 3 sets of bench presses with really light weights (went through 80 - 100 lbs to see how much I could bench to be safe). Each set was at least 12 reps each so I'm sure I can go a little heavier but I press alone so I'm scared of hurting myself. What would be the optimal amount of reps to do in each set? I'm pretty sure I can go a little higher for less reps without running the risk of failing. Also I watched a youtube video to figure out the proper way to bench press so that my shoulders wouldn't hurt, but I'm still worried that I'm not doing it right. Right now I'm not sure if its pain or soreness, but I'm feeling it right on top of my shoulder muscles. The joints themselves feel perfectly fine so am I bench pressing properly?
Other than that I think I'll also do deadlifts. Haven't bought that strength book yet from the OP so does anyone have any tips about what else I could do with a barbell?
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On July 22 2011 10:46 Snuggles wrote:
Finally bought myself a barbell today, holy crap.
But I'm having trouble figuring out what sort of workout routine I should do with it. I just did 3 sets of bench presses with really light weights (went through 80 - 100 lbs to see how much I could bench to be safe). Each set was at least 12 reps each so I'm sure I can go a little heavier but I press alone so I'm scared of hurting myself. What would be the optimal amount of reps to do in each set? I'm pretty sure I can go a little higher for less reps without running the risk of failing. Also I watched a youtube video to figure out the proper way to bench press so that my shoulders wouldn't hurt, but I'm still worried that I'm not doing it right. Right now I'm not sure if its pain or soreness, but I'm feeling it right on top of my shoulder muscles. The joints themselves feel perfectly fine so am I bench pressing properly?
Other than that I think I'll also do deadlifts. Haven't bought that strength book yet from the OP so does anyone have any tips about what else I could do with a barbell?
Until you read the actual book starting strength, check out the SS wiki (also linked in OP) for a decent program. It tells you how to find your starting weights for each lift ("the first workout") as well as how you should progress from those weights.
Take a video of your form and post it here if you're worried about it.
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On July 22 2011 10:46 Snuggles wrote:
Finally bought myself a barbell today, holy crap.
But I'm having trouble figuring out what sort of workout routine I should do with it. I just did 3 sets of bench presses with really light weights (went through 80 - 100 lbs to see how much I could bench to be safe). Each set was at least 12 reps each so I'm sure I can go a little heavier but I press alone so I'm scared of hurting myself. What would be the optimal amount of reps to do in each set? I'm pretty sure I can go a little higher for less reps without running the risk of failing. Also I watched a youtube video to figure out the proper way to bench press so that my shoulders wouldn't hurt, but I'm still worried that I'm not doing it right. Right now I'm not sure if its pain or soreness, but I'm feeling it right on top of my shoulder muscles. The joints themselves feel perfectly fine so am I bench pressing properly?
Other than that I think I'll also do deadlifts. Haven't bought that strength book yet from the OP so does anyone have any tips about what else I could do with a barbell?
Bench pressing is fairly safe as long as you don't use weight clips. Make sure you lift it over your nipples and not close to your neck, and if the weight is too much simply dump the weights on the side or do a roll of shame.
4-7 reps for strength, 8-12 for hypertrophy.
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infinity21
Canada6683 Posts
Need some advice here..
My right leg is significantly stronger than my left to the point where if I'm pushing myself during a squat, my right leg is doing most of the work and I get thrown off balance. It also feels shitty that I can't squat any more than 135 lb if I'm doing multiple sets because my left leg can't keep up with my right. If I do 1 leg squats, I can barely do my bodyweight with my left whereas with my right I can do it with 50 lbs in my hands. I'm sure this is because of my taekwondo background (5-7 years) where my primary kicking leg was my left (therefore I balance on my right) and it was also my jumping leg.
What can I do to help my left leg catch up asap? This is really frustrating 
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I would keep doing regular squats and add in a few reps of left legged squats at the end of your workouts. If you do right single legged squats don't do anything more than what you could do with your left leg. After a month or so you should be pretty right.
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going on holiday tomorrow!!!!!!!!!!!
had, um, 4 hours sleep, gonna do the last of my jobs (PACK!) then hit it for squats, deads and curls (and try again lateral raises but doubtful atm - ah maybe ill do abs/leg raises). bench can wait till sun/mon/whenever 
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Did some squats today- My squat is still pretty weak.
I did 3x8 110kg
then 1x5 120kg
then 1x1 110kg
it was a silly mistake to do 120kg on the last set BUT I DECIDED I WOULD DO IT FOR MSELF
NEXT WEEK. 4x8 120kg EASY
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EPT
