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On October 01 2012 01:54 GoTuNk! wrote:Show nested quote +On September 30 2012 21:10 eshlow wrote:Can eating to much fruit halt your fat loss progress completely , even if you are eating below the required amount? Unlikely, unless you have metabolic dysfunctions and/or are very obese already. If i have dark yellow or orange urine , does that mean i am retaining water in my body , resulting in higher weight? It means you need to drink more water because your kidneys are working overtime. I'm actually unsure if high glomular filtration rate in healthy kidneys chronically long term is bad for the body but I wouldn't take any chances... especially if you are supplementing with things like createine or more protein. I kinda disagree, I think he will retain more muscle and lose more fat if he cuts fruits and adds meat (asuming same calories)
Not mutually exclusive.
If he's eating lots of fruits with high protein on caloric deficit it will be nearly the same as eating no fruits with lots of protein on a caloric deficit. Assuming caloric deficit is even with the same amount of protein.
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I'm trying to lose a couple pounds (probably 5-10).
I maintain my current weight at ~3500 calories / day.
I swim competitively, so when I cut my calorie consumption to ~3k, I can feel the workouts becoming more difficult. An easy workout becomes challenging, a challenging workout becomes hard / impossible depending on the intervals.
Any suggestions of how to drop the weight?
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On October 02 2012 01:10 RAGEMOAR The Pope wrote:
I'm trying to lose a couple pounds (probably 5-10).
I maintain my current weight at ~3500 calories / day.
I swim competitively, so when I cut my calorie consumption to ~3k, I can feel the workouts becoming more difficult. An easy workout becomes challenging, a challenging workout becomes hard / impossible depending on the intervals.
Any suggestions of how to drop the weight?
You probably don't need to drop the weight.
The reason why even the elite swimmers aren't "cut to shreds" unlike almost every other high level sport is because some degree of fat keeps you buoyant in the water.
You drop the fat, it actually does make your workouts harder...
Plus the fact that it's very hard to lose weight while maintaining a high level of activity
In either case, if you're swimming competitively you should talk to your coach and/or nutritionist if you're on the team. They can more accurately plan out a weight loss program if you really do need to drop weight because they know what you're doing for workouts and if something like that is sustainable
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Hey guys,
I've read through a couple of threads and it really motivated me to get into shape again.
Im a casual soccer player and would love to improve, especially my fitness. I am fine running for 90 minutes at an average pace but it is incredible hard for me to have a lot of sprints in a short time? In addition I feel like I'm lacking the power to really outpace somebody on the pitch.
Im quite tall and skinny and would love to gain some weigth too- the clean way ofc.
Does anybody have good advice for my situation? I read the nutrition thread and already started shopping the items from the recommended lists. I mostly worried that workout fitting my situation would leave me completely devasteted.
PS: Please excuse my poor english skills
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Sounds like you should start some high intensity interval training. No need to kill yourself at the beginning, just take it easy and work up the intensity. It would probably really help for soccer as a lot of the game is similar to HIIT.
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Agreed. You're too much of a distance runner and not enough of a sprinter which is necessary to play soccer and most sports. Do interval training, something like 20 sprints of 50 meters, do one every 30 seconds, or something similar
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On October 02 2012 08:45 igotmanatoblow wrote:
Hey guys,
I've read through a couple of threads and it really motivated me to get into shape again.
Im a casual soccer player and would love to improve, especially my fitness. I am fine running for 90 minutes at an average pace but it is incredible hard for me to have a lot of sprints in a short time? In addition I feel like I'm lacking the power to really outpace somebody on the pitch.
Im quite tall and skinny and would love to gain some weigth too- the clean way ofc.
Does anybody have good advice for my situation? I read the nutrition thread and already started shopping the items from the recommended lists. I mostly worried that workout fitting my situation would leave me completely devasteted.
PS: Please excuse my poor english skills
Barbell squats and deadlifts
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^ power cleans as well?
I think cleans would be useful to improve sprint, in conjunction with squats and deadlifts.
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Thank you guys 
How long should a sprint trainig be? How should the warmup look like?
I dont like the idea of sprinting just straight, I guess in soccer its more about the first two steps and changing direction super quickly. Should I take just a few cones and have high intensity sprints with sufficient breaks in between?
A gym is about to open nextdoor, so I'll look into barbell squats, power cleans and deadlifts soon.
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On October 02 2012 17:48 kastoob wrote:
^ power cleans as well?
I think cleans would be useful to improve sprint, in conjunction with squats and deadlifts.
Unless he's going to be going from a dead stop to exploding pcleans aren't needed as much.
Squats and deadlifts themselves from the increased strength will significantly help acceleration and everything like that as well.
On October 02 2012 20:21 igotmanatoblow wrote:Thank you guys How long should a sprint trainig be? How should the warmup look like? I dont like the idea of sprinting just straight, I guess in soccer its more about the first two steps and changing direction super quickly. Should I take just a few cones and have high intensity sprints with sufficient breaks in between? A gym is about to open nextdoor, so I'll look into barbell squats, power cleans and deadlifts soon.
If you're working on speed you'll want to stick between about 30-70ish meters and work intervals where each 10m you run you rest 1 min. So if you run 50m focus on your form and and rest 5 minutes after.
If you're working on your agility I would use cones and/or ladders to make up some drills. Dot drill is pretty good for warm up but I don't know any soccer specific ones that you would want to do because I am not familiar with the footwork so you may have to ask someone else about that.
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Hello. To give a little bit of background on me . 2 years ago, i was 107.5kg heavy. In these 2 years i got down to 75kg. I am 184cm tall ,and 22 years old. Now to my question.
I believe i could say that i am skinny right now, but still got some fat on me (not ripped ) , and very low on muscles.
Now, i have been thinking ,if i should lose some more fat (I was thinking down to 70kg) ,to get to a very low body fat %, and than start lifting weights, to gain some muscle ,or should i just start lifting weights now? I have been told , that losing fat and building muscle is very difficult , and i want to proceed with caution ,and not mess up all my hard work , i am sure you understand.
Note: My goal here is to achieve a low body fat % for a six pack.
Thank you for reading.
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On October 02 2012 23:16 Knap4life wrote:
Hello. To give a little bit of background on me . 2 years ago, i was 107.5kg heavy. In these 2 years i got down to 75kg. I am 184cm tall ,and 22 years old. Now to my question.
I believe i could say that i am skinny right now, but still got some fat on me (not ripped ) , and very low on muscles.
Now, i have been thinking ,if i should lose some more fat (I was thinking down to 70kg) ,to get to a very low body fat %, and than start lifting weights, to gain some muscle ,or should i just start lifting weights now? I have been told , that losing fat and building muscle is very difficult , and i want to proceed with caution ,and not mess up all my hard work , i am sure you understand.
Note: My goal here is to achieve a low body fat % for a six pack.
Thank you for reading.
If I were you, I would start lifting weights immediately but continue eating the same amount you are right now. Adjust accordingly after a few weeks if you are too tired/hungry (add calories) or if you gain what looks like fat (lower calories). Lifting weights will not make you fat. Worse case scenario is you gain muscle, which will make you look better (subjective but you want ripped right?), but you haven't cut down to the six-pack yet. Then it's just a matter of lowering calories but you'll look muscular doing it. Like you said, building muscle is hard work and takes time so start now!
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On October 02 2012 23:16 Knap4life wrote:
Hello. To give a little bit of background on me . 2 years ago, i was 107.5kg heavy. In these 2 years i got down to 75kg. I am 184cm tall ,and 22 years old. Now to my question.
I believe i could say that i am skinny right now, but still got some fat on me (not ripped ) , and very low on muscles.
Now, i have been thinking ,if i should lose some more fat (I was thinking down to 70kg) ,to get to a very low body fat %, and than start lifting weights, to gain some muscle ,or should i just start lifting weights now? I have been told , that losing fat and building muscle is very difficult , and i want to proceed with caution ,and not mess up all my hard work , i am sure you understand.
Note: My goal here is to achieve a low body fat % for a six pack.
Thank you for reading.
I'm the same hight as you and weigh 20kg more lol, I would definitely recommend lifting asap. Filling out your frame with muscle before getting under 10 percent body fat will make you look a lot better
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Oh god damn, dude, the last thing you want is to lose more weight at your current size. You're literally already dropping into unhealthy territory. For reference, I'm slightly taller, weigh a tiny bit less, and violently underweight for medical reasons.
It sounds like you don't have a visible six pack due to lack of abdominal definition, because there's really not enough meat on your frame to hide abs at that weight.
http://www.teamliquid.net/forum/viewmessage.php?topic_id=299453¤tpage=222#4431
There's a post where I threw one of me up. Having a six pack requires more than just being skinny, you also need decently defined abs in there.
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On October 03 2012 00:03 JingleHell wrote:Oh god damn, dude, the last thing you want is to lose more weight at your current size. You're literally already dropping into unhealthy territory. For reference, I'm slightly taller, weigh a tiny bit less, and violently underweight for medical reasons. It sounds like you don't have a visible six pack due to lack of abdominal definition, because there's really not enough meat on your frame to hide abs at that weight. http://www.teamliquid.net/forum/viewmessage.php?topic_id=299453¤tpage=222#4431There's a post where I threw one of me up. Having a six pack requires more than just being skinny, you also need decently defined abs in there.
Hey JingleHell , thanks for your reply. Yeah , you are most likely correct that my abs might not be showing, because they are not developed enough.What i worry is , even if i build up a decent amount of muscle , my abs might still not be visible ,due to a still to high body fat %.
I actually don't know my body fat % and i should have a check on that next week.
I am also aware that a muscle burns more than fat per day ,and i am noticing that ,as losing weight is getting very hard lately.
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On October 03 2012 01:33 Knap4life wrote:Show nested quote +On October 03 2012 00:03 JingleHell wrote:Oh god damn, dude, the last thing you want is to lose more weight at your current size. You're literally already dropping into unhealthy territory. For reference, I'm slightly taller, weigh a tiny bit less, and violently underweight for medical reasons. It sounds like you don't have a visible six pack due to lack of abdominal definition, because there's really not enough meat on your frame to hide abs at that weight. http://www.teamliquid.net/forum/viewmessage.php?topic_id=299453¤tpage=222#4431There's a post where I threw one of me up. Having a six pack requires more than just being skinny, you also need decently defined abs in there. Hey JingleHell , thanks for your reply. Yeah , you are most likely correct that my abs might not be showing, because they are not developed enough.What i worry is , even if i build up a decent amount of muscle , my abs might still not be visible ,due to a still to high body fat %. I actually don't know my body fat % and i should have a check on that next week. I am also aware that a muscle burns more than fat per day ,and i am noticing that ,as losing weight is getting very hard lately.
Losing is probably getting harder because your body doesn't want to die. That pic shows me at 8% BF, which is barely healthy. Again, me being that skinny is due to medical reasons, and those medical reasons literally almost killed me when they dropped me any lower BW.
Be WAY less worried about body fat at this point, and more about overall health. I assure you, losing more weight, regardless of body composition, is a terrible idea.
Your metabolism can, I believe, actually resist unhealthy diets to a point, obviously it can't affect caloric intake or exercise, but your metabolism can slow down, which will hurt overall health, leave you fatigued, and weaken your immune system, as an effort to conserve needed mass. (I think, I may not be remembering the specifics quite right from how it was explained to me by my doctors.)
Seriously, stop worrying about fat until you gain weight. I don't give a rats ass what the prevailing public opinion about weight is, you don't need to keep losing. Even if you want to be ripped, you have to gain muscle first to be ripped. You won't gain muscle efficiently if your body is trying not to let you starve it to death.
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Ok i see.I suppose i should start lifting weights this week already , to start gaining muscle mass/weight.However i don't want to gain fat again so muscle and only muscle.I am still trying to gather some information to how my meal plan should look like.
Thanks again for all the feedback.
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You will gain fat no matter what your meal plan is. It is a part of gaining weight/muscle. Don't eat too big of a caloric surplus if you don't want to gain as much fat (maybe +500 on workout days). That way, you won't gain much and it will (hopefully) be easy to cut it down.
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On October 03 2012 02:29 Knap4life wrote:
Ok i see.I suppose i should start lifting weights this week already , to start gaining muscle mass/weight.However i don't want to gain fat again so muscle and only muscle.I am still trying to gather some information to how my meal plan should look like.
Thanks again for all the feedback.
basically make sure you make sure you get about 2grams of protein for each kg you weigh, so if you weigh 75kg, you take 150 grams on daily basis. Preferrably from real food, but if you find it hard to get from food alone, then maybe supplement with whey protein. Besides that, you really need to mainly worry about just making sure your kcal intake is enough for optimal growth. If you want a healthier diet, then there's a lot of research to do. but if you want it simple, dont take any preprocessed crap or fast food, just worry about enough protein and enough food.
Roughly 500 kcal over your maintenance is considered optimal over here to make sure you get enough food for optimal growth. You may gain a little bit of fat along the way, but at least you are having grounds for good growth. After some time you'll be able to cut it away by eating below maintenance. If you have trouble with progress, consider upping your food intake.
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My friend is asking me about a routine specifically for injury prevention. He only wants 2x a week and 30 min a session type deal. I was going off this: http://archive.mensjournal.com/wp-content/uploads/picture-81.jpg and adding compound lifts if he has time (I've introduced him to SS/SL in the past) Any other suggestions?
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EPT
