On March 24 2013 00:34 TheMooseHeed wrote: So I have been meaning to ask this for a while but I am afraid I will look stupid :D
So when I feel hungry is it simply that my stomach is empty after a certain period of time and needs refilled or is it that my body actually needs more calories so makes me feel hungry?
I don't know a TON about it, but I do know a few things, so I'll offer what I can.
A LOT of hunger is in your head, your body gets used to eating under certain conditions/at certain times, since the body thrives on regularity. If you eat at the same time frequently, and then suddenly don't eat at that time for whatever reason, then your body will protest by telling you you're hungry. This means that you can kinda train when you're hungry though, by altering your eating schedule
Also, from what I've heard (and again, experienced this too) your body is bad at distinguishing between hunger and thirst, so when you're hungry if you drink a big glass of water, sometimes that'll feel like it's filling you up and abating your hunger :D
This is quite intersting and when I think about it I have experienced things like these. For e.g I can sleep through breakfast and when I wake up I am not hungry until dinner or drink some water before a meal, not eat as much and feel full.
I'm thinking of doing a cut, but one site says my maintanence is like 3100 calories and the other one says my maintanence is 2450, how can I tell which one is accurate.
On March 25 2013 07:38 Mementoss wrote: I'm thinking of doing a cut, but one site says my maintanence is like 3100 calories and the other one says my maintanence is 2450, how can I tell which one is accurate.
165 lbs, male, 22, 5'8
You'd easily want to stay under 2000 kcal, even under 1500 if you want to do it serious. Also slightly depends on how much you train(/days a week), some sites will calculate that.
On March 25 2013 07:38 Mementoss wrote: I'm thinking of doing a cut, but one site says my maintanence is like 3100 calories and the other one says my maintanence is 2450, how can I tell which one is accurate.
165 lbs, male, 22, 5'8
I'm pretty positive that with the one you got 3100 for you overestimated your activity level.
To get accurate readings on those online calculators, you should probably use "sedentary" - I only used "moderate" this fall when I was doing 4x/week lifting, 5x/week two hour rugby practices and 1x/week games, 3x/week hour long swim practices, ~5 miles per day of walking/biking, and two moderately physical jobs (one life guarding and associated swimming, other always on my feet, lifting and moving boxes up to ~50 lbs).
Even then I was getting 3200 maintenance cals, and I'm 6'3 and 175 lbs (at the time) - ended up bulking pretty well on 3600, so it was just about right.
Anyway, calculators are mostly BS. Pick a number, give it two weeks. If it works, keep it, if not adjust up or down. Probably drop change 500 cals at a time the first change, then after two more weeks adjust it by 250..... etc.
On March 25 2013 07:38 Mementoss wrote: I'm thinking of doing a cut, but one site says my maintanence is like 3100 calories and the other one says my maintanence is 2450, how can I tell which one is accurate.
165 lbs, male, 22, 5'8
You'd easily want to stay under 2000 kcal, even under 1500 if you want to do it serious. Also slightly depends on how much you train(/days a week), some sites will calculate that.
Don't listen to this guy. Going under 1500 is very irresponsible. Most men shouldn't go under 2000 really.
If you arent sure about your maintenance you could eat at what you think is maintenance for about 1 or 2 weeks, and see how much your weight has changed. If you are up half a pound a week you are 250cal above maintenance, if you are down half a pound you are 250 cal under maintenance. Unless the amount of water you retain fluctuates alot, you should be able to find your maintenance pretty accurately like this.
Best way to calculate it is to find your BMR and then multiply with an activity factor.
BMR = 370 + (21.6 x LBM)Where LBM = [total weight (kg) x (100 - bodyfat %)]/100
Average activity variables are: 1.2 = Sedentary (Desk job, and Little Formal Exercise) 1.3-1.4 = Lightly Active (Light daily activity AND light exercise 1-3 days a week) 1.5-1.6 = Moderately Active (Moderately daily Activity & Moderate exercise 3-5 days a week) 1.7-1.8 = Very Active (Physically demanding lifestyle & Hard exercise 6-7 days a week) 1.9-2.2 = Extremely Active (Athlete in ENDURANCE training or VERY HARD physical job)
On March 25 2013 07:38 Mementoss wrote: I'm thinking of doing a cut, but one site says my maintanence is like 3100 calories and the other one says my maintanence is 2450, how can I tell which one is accurate.
165 lbs, male, 22, 5'8
You'd easily want to stay under 2000 kcal, even under 1500 if you want to do it serious. Also slightly depends on how much you train(/days a week), some sites will calculate that.
Don't listen to this guy. Going under 1500 is very irresponsible. Most men shouldn't go under 2000 really.
If you arent sure about your maintenance you could eat at what you think is maintenance for about 1 or 2 weeks, and see how much your weight has changed. If you are up half a pound a week you are 250cal above maintenance, if you are down half a pound you are 250 cal under maintenance. Unless the amount of water you retain fluctuates alot, you should be able to find your maintenance pretty accurately like this.
Best way to calculate it is to find your BMR and then multiply with an activity factor.
BMR = 370 + (21.6 x LBM)Where LBM = [total weight (kg) x (100 - bodyfat %)]/100
Average activity variables are: 1.2 = Sedentary (Desk job, and Little Formal Exercise) 1.3-1.4 = Lightly Active (Light daily activity AND light exercise 1-3 days a week) 1.5-1.6 = Moderately Active (Moderately daily Activity & Moderate exercise 3-5 days a week) 1.7-1.8 = Very Active (Physically demanding lifestyle & Hard exercise 6-7 days a week) 1.9-2.2 = Extremely Active (Athlete in ENDURANCE training or VERY HARD physical job)
I'm assuming 2450 for maintenance and going to be gunning for 1950. In the end everything is based on assumptions, so I will just see how things are going and tweek things if they need to be tweaked. Like Pyre said above.
Did you calculations to see if it was the same and it was pretty close. I lowballed my BF to 20%, could be anywheres from 15%-20% most likely.
LBM = 75*.8 = 60 BMR = 370 + 21.6*60 = 1666
With Moderate Active Factor(sports 1-2 times a week, gym 4 times a week(1 hourish high intenstity)): 1666*1.5 = 2499 ~= 2500
Another question, how do I make sure if I lose weight that the weight is mostly fat? Just keep ensuring I can lift as heavy as before or at least close to it?
On March 25 2013 07:38 Mementoss wrote: I'm thinking of doing a cut, but one site says my maintanence is like 3100 calories and the other one says my maintanence is 2450, how can I tell which one is accurate.
165 lbs, male, 22, 5'8
You'd easily want to stay under 2000 kcal, even under 1500 if you want to do it serious. Also slightly depends on how much you train(/days a week), some sites will calculate that.
Don't listen to this guy. Going under 1500 is very irresponsible. Most men shouldn't go under 2000 really.
If you arent sure about your maintenance you could eat at what you think is maintenance for about 1 or 2 weeks, and see how much your weight has changed. If you are up half a pound a week you are 250cal above maintenance, if you are down half a pound you are 250 cal under maintenance. Unless the amount of water you retain fluctuates alot, you should be able to find your maintenance pretty accurately like this.
Best way to calculate it is to find your BMR and then multiply with an activity factor.
BMR = 370 + (21.6 x LBM)Where LBM = [total weight (kg) x (100 - bodyfat %)]/100
Average activity variables are: 1.2 = Sedentary (Desk job, and Little Formal Exercise) 1.3-1.4 = Lightly Active (Light daily activity AND light exercise 1-3 days a week) 1.5-1.6 = Moderately Active (Moderately daily Activity & Moderate exercise 3-5 days a week) 1.7-1.8 = Very Active (Physically demanding lifestyle & Hard exercise 6-7 days a week) 1.9-2.2 = Extremely Active (Athlete in ENDURANCE training or VERY HARD physical job)
I'm assuming 2450 for maintenance and going to be gunning for 1950. In the end everything is based on assumptions, so I will just see how things are going and tweek things if they need to be tweaked. Like Pyre said above.
Did you calculations to see if it was the same and it was pretty close. I lowballed my BF to 20%, could be anywheres from 15%-20% most likely.
LBM = 75*.8 = 60 BMR = 370 + 21.6*60 = 1666
With Moderate Active Factor(sports 1-2 times a week, gym 4 times a week(1 hourish high intenstity)): 1666*1.5 = 2499 ~= 2500
Another question, how do I make sure if I lose weight that the weight is mostly fat? Just keep ensuring I can lift as heavy as before or at least close to it?
Lift heavy and eat about 1g of protein per Ib of lean body mass. So assuming 165Ib and 20% bodyfat you should eat atleast 132g of protein daily. If you are having trouble with the workload (you feel you arent recovering properly) you reduce volume, but not frequency, on your lifting work. So drop a set here and there, but still lift as often as you did before.
On March 25 2013 07:38 Mementoss wrote: I'm thinking of doing a cut, but one site says my maintanence is like 3100 calories and the other one says my maintanence is 2450, how can I tell which one is accurate.
165 lbs, male, 22, 5'8
I'm pretty positive that with the one you got 3100 for you overestimated your activity level.
To get accurate readings on those online calculators, you should probably use "sedentary" - I only used "moderate" this fall when I was doing 4x/week lifting, 5x/week two hour rugby practices and 1x/week games, 3x/week hour long swim practices, ~5 miles per day of walking/biking, and two moderately physical jobs (one life guarding and associated swimming, other always on my feet, lifting and moving boxes up to ~50 lbs).
Even then I was getting 3200 maintenance cals, and I'm 6'3 and 175 lbs (at the time) - ended up bulking pretty well on 3600, so it was just about right.
Anyway, calculators are mostly BS. Pick a number, give it two weeks. If it works, keep it, if not adjust up or down. Probably drop change 500 cals at a time the first change, then after two more weeks adjust it by 250..... etc.
if that constitutes moderate exercise then I dont know what you would call "active" :D not saying you are wrong, just agreeing with you that most calculators are not very accurate
Just wondering, why do very few of you guys use dumbbells for anything other than dumbbell bench pressing? I find that dumbbells seem to actually work better for my arms/shoulders/back than almost anything else does and it allows me to make sure that there aren't as severe of muscle imbalances when I work out.
Obviously you can't really hit your chest/lower body that well when you use dumbbells, but I find that dumbbells are just more accessible and take less time to set up if I wanna get in a quick workout and hit most of my upper body.
Is it just that you can't really use as heavy weights when you use dumbbells, or is there some other reason?
I'm not one of those people.^^ Dumbbells are good for targeting specific muscles, getting a better range of motion, and incorporating more stabilizer muscles. E.g. barbell OHP vs dumbbell OHP. You can probably go heavier with the barbell, but only because you are using less stabilizer muscles and more of other muscles such as upper chest. Dumbbells will be better for specifically targeting the shoulders. That's not to say the barbell OHP isn't a great exercise because it is ofc.
Maybe the answer to your question is that the SS program only incorporates barbell exercises? idk
i use dumbbells exclusively (in addition to some bodyweight stuff) because i dont have access to a barbell. here are my thoughts:
- i think you can go with heavier weights using barbells because less stabilizer muscles are involved, as thor-rush said. however, i can't confirm, since i haven't touched a barbell in ages.
- you can't squat using dumbbells unless you can powerclean the weight onto your shoulders. unless you can find some sort of rack for dumbbells lol.
- it's hard to deadlift using dumbbells because they dont come up off the ground as much as a barbell with plates, and because they only go up to a certain weight. it's also hard when you are lifting them off the ground because their bulk is near your legs and knees, while a barbell's bulk is off to the side, and you don't have to worry about them hitting your knees.
- it's easier to progress using barbells because you can increae the weight by 2.5 lbs every time you complete 5x5 or whatever. dumbbells usually go up by 5lb increments, so you end up increasing the weight by 10lbs every time you move up. this is pretty hard, especially for something like ohp.
110kg squat form check. Had already done some high-bar squats, so I wasn't totally fresh, but 110kg is not close to my max so I figured I'd be able to pull it off. Never had feedback on form before, so any suggestions are helpful. I have elbow problems (left elbow) with my setup somehow though, so I'll post the same link in the injury thread.
Hey TL, So as of now I'm 5'8" and 150 lbs; don't have an abnormally large frame but my shoulders are a lot broader than most my height. By the start of June I'm trying to get to 140 lbs as I figure that's an ok goal for someone my size (looking for a more lean look than muscular). I've been doing 30-60 minutes of cardio at least 3-4 times a week on top of skating a couple miles a day along with keeping my calorie intake somewhere between 1500-1800 each day.
My problem is though I can't seem to lose any more weight. I've been stuck at 150 for around a week, week and a half now. Should I cut out more calories? My diet consists of a whole wheat bagels with cream cheese, a bowl of whole grain oat cereal with hemp seed in it (yay for complete proteins), a lot of variety of fruits, some veggies, and some orange juice thrown in there for when I start getting sick of water. Occasionally I'll switch something out with a bowl of oatmeal or a whole wheat pb&j but it's a rarity. Any ideas on how to get that last 10 lbs gone? I can't personally see any thing wrong with what I'm eating or doing but I'm open to anyone's dietary/exercise expertise.
I think many here, including myself, will suggest you ditch the carbs in favor of more fats and protein. Check out the nutrition thread for more info but the above is what I would suggest. Don't even worry about the number of calories, just get rid of all that grain. http://www.teamliquid.net/forum/viewmessage.php?topic_id=261918
On March 29 2013 04:32 randommuch wrote: Hey TL, So as of now I'm 5'8" and 150 lbs; don't have an abnormally large frame but my shoulders are a lot broader than most my height. By the start of June I'm trying to get to 140 lbs as I figure that's an ok goal for someone my size (looking for a more lean look than muscular). I've been doing 30-60 minutes of cardio at least 3-4 times a week on top of skating a couple miles a day along with keeping my calorie intake somewhere between 1500-1800 each day.
My problem is though I can't seem to lose any more weight. I've been stuck at 150 for around a week, week and a half now. Should I cut out more calories? My diet consists of a whole wheat bagels with cream cheese, a bowl of whole grain oat cereal with hemp seed in it (yay for complete proteins), a lot of variety of fruits, some veggies, and some orange juice thrown in there for when I start getting sick of water. Occasionally I'll switch something out with a bowl of oatmeal or a whole wheat pb&j but it's a rarity. Any ideas on how to get that last 10 lbs gone? I can't personally see any thing wrong with what I'm eating or doing but I'm open to anyone's dietary/exercise expertise
as mordek said, you sound like you're eating a ton of carbs. of course, check the nutrition thread - that'll definitely answer your questions, but here's a quick summary of things you should do:
- try eating more meats, veggies, fat, eggs, a bit of fruit, instead of all those grains and carbs - cut out anything that has a lot of sugar in it (orange juice, pb and j, oatmeal if your oatmeal is one of those sugary kinds) - lift heavy weights in addition to that cardio. i know you're going for a lean look, but lifting weights (high intensity, medium/high frequency, low volume) will not make you look huge. it will help you look more defined, give you that "toned" look (btw i know TLHF hates the word "toned," but it does carry the meaning of what this guy wants). building a bit of muscle will help you use up those calories too. it wont drop your weight, but it will decrease your bodyfat percentage (basically turn your fat into muscle and make you look lean)
- OR do high intensity interval training instead of medium/low inensity cardio.
I should have mentioned that I'm not allowed to do any kind of upper body lifting. I have an injury that prevents me from such; it's also the reason I do the medium/low intensity stuff to ease the impact from doing simple repetitive things like running/bike/etc.. I've tried sprints before and other short bursts of 110% kind of stuff. I DO NOT feel well for 2-3 days after so I've stopped that.
I'll try incorporating the less grain idea. I'm only getting 400-500 ish cals from them but I will cut them! I'm a vegetarian-ish guy, my main staple is a mix between apples/bannanas/straberries and the such so it won't be too hard relying more on those. I'll probably break my habit and mix in some scrambled eggs but I'm not too sure about the whole meat area yet.
Hmm that's to bad you can't do upper body lifting. Weight lifting increases your metabolism so much so it makes it a lot easier to lose fat, while also eating right. Maybe do some lower body resistance training? Also, IMO you should eat less fruit and a lot more veggies. And if you're not going for meat, then I recommend you to not do the 'high fat/high protein' style. Since you're more vegetarian, I have to disagree with the others and say that you must go high carb. Whole wheat, oatmeal, beans, etc.
I guess this guy eats more fruits though.. interesting. No telling for sure if he's natural though, but maybe.
So Im starting to notice mi left pinky feels numb sometimes at random times during the times, was thinking it could be CTS but ive hardly been on the PC these days, so Im thinking it could be workout related, any ideas? It doesnt hurt at all but it is kind of weird.
Also, today I was doing push up when my the left side of the back of my head started to hurt bad, it lasted for like 20 secs after I stopped and then it dissapeared, later in they day I was doing a bench press and the same thing happened, Im guessing its something to do with an increase of blood flow and after a bit of googling it seems to have happened to other people, any ideas how to prevent this? Been working out for a long time and its the first time it happens.
On March 29 2013 07:37 Thor.Rush wrote: Hmm that's to bad you can't do upper body lifting. Weight lifting increases your metabolism so much so it makes it a lot easier to lose fat, while also eating right. Maybe do some lower body resistance training? Also, IMO you should eat less fruit and a lot more veggies. And if you're not going for meat, then I recommend you to not do the 'high fat/high protein' style. Since you're more vegetarian, I have to disagree with the others and say that you must go high carb. Whole wheat, oatmeal, beans, etc.
In his description, he talks about durianriders, who is a vegan lunatic. I wouldn't believe anything about that video. But there are genetic freaks that probably can do anything and be ripped and perform.
I think eggs are a good idea, and butter/coconut oil for more fats. Sweet potatoes and potatoes instead of wheat products would be another idea.
EPT
