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On July 17 2012 02:48 ThePhan2m wrote:Show nested quote +On July 17 2012 01:12 zatic wrote:On July 16 2012 20:10 ThePhan2m wrote:
Hi guys
I've been swimming and doing some cardio to lose weight. I just read here now that its better to start weightlifting than do cardio. Any good ways of doing effective stregth training? Like situps / pushups / squats? I won't have heavy weights avalibale from next month. So I'll give it a good try with heavy weights first. Also I'm afraid to start out to heavy so that I get injured. Any good tips/procations on how to stay effective yet not get injured? Thanks Losing weight is primarily about nutrition. Stay on that calorie deficit. Exercise of course helps creating a deficit. It doesn't matter much if you do lifting or cardio or both; as long as you stay on a calorie deficit you will lose weight. Lifting has the nice side effect of building muscle. In the end you should do what kind of exercise you like most, and focus on nutrition for weight loss. What kind of cardio have you been doing? What exercise / intensity / frequency, etc? I used swim about 500m - 1000m and sometimes more about 3-4 times week. Didnt have a spesific repetition. Though lately I've started swimming qucker 100m as many as I can with small breaks. I used to eat less and count calories, though the problem was that I gained that weight quite fast when i started eating unhealthy and exericing less. Muscles help to keep the kalorie need high right, so if I gain a solid amount of muscle, even if I start eating more than normal I wont gain loads? from the start of february until mid april I lost 7 kg, and then gained it quite fast. I'm trying to find a good and effective way to loose weight and maintain it. I'm sick of gaining it again. Nutrition isnt a problem. I usually eat wholegrain breads, cheese, meat, chicken, eggs sallads, almonds etc try focus on protein and fat and low carb.
Get rid of the breads and replace them for sweet potatoes if you can.
More filling, more nutrients, less carbs
Yes, gaining muscle mass does help burn calories (though a fairly insignificant amount per day). Depending on your goals you may want to gain muscle if you're interested in aesthetics but if not you can do cardio and it's fine
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Ok, so throwing healthy out the window, and excluding milk, and corn based products, what's some really amazing calories per dollar options? Like, should I just eat a box of donuts every day?
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For Cal/$ then yeah bad shit is clearly the best bet, I guess donuts would work, most economical that I can really think of 
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That's truly awesome, thanks. Maybe this will help me try and gain more weight.
It's hard when your diet is pretty limited.
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I think I remember finding out lard was the cheapest "food" per calorie... mix that with some flour and brown sugar? XD
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On July 20 2012 23:36 mordek wrote:
I think I remember finding out lard was the cheapest "food" per calorie... mix that with some flour and brown sugar? XD
I'd just go with milk. At least then I'd enjoy fucking my guts up enough to not get any benefit. <3
Seriously, you have any idea how annoying it is not to be able to gain weight? Last time I gained even a couple of pounds was when I was able to find chocolate iced honey buns at my local grocery store.
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On July 20 2012 23:53 JingleHell wrote:Show nested quote +On July 20 2012 23:36 mordek wrote:
I think I remember finding out lard was the cheapest "food" per calorie... mix that with some flour and brown sugar? XD I'd just go with milk. At least then I'd enjoy fucking my guts up enough to not get any benefit. <3 Seriously, you have any idea how annoying it is not to be able to gain weight? Last time I gained even a couple of pounds was when I was able to find chocolate iced honey buns at my local grocery store.
I know what it's like to struggle gaining weight but I have no idea what dealing with Crohn's is like  Lard flour and brown sugar is practically a donut though right? Got a meeting to go to but going to look into this.
Looks like this would make a cinnamon pie crust-ish concoction.
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Well, there's "consistency". The process of cooking things can affect how they digest.
Example, courtesy of my crohn's, most uncooked vegetables will make me lose weight, but if I steam (some of) the same ones, I can eat a reasonable portion without adverse affects.
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On July 20 2012 11:30 JingleHell wrote:
Ok, so throwing healthy out the window, and excluding milk, and corn based products, what's some really amazing calories per dollar options? Like, should I just eat a box of donuts every day?
I've been eating chick fil a for lunch almost every weekday ~~ 3$ for a chicken sandwhich and you get ~500 calories that is a decent mix of protein/fat and some carbs
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On July 21 2012 10:38 decafchicken wrote:Show nested quote +On July 20 2012 11:30 JingleHell wrote:
Ok, so throwing healthy out the window, and excluding milk, and corn based products, what's some really amazing calories per dollar options? Like, should I just eat a box of donuts every day? I've been eating chick fil a for lunch almost every weekday ~~ 3$ for a chicken sandwhich and you get ~500 calories that is a decent mix of protein/fat and some carbs
That's a thought. Also not terrible by standards of fast food. And actually tastes good. And just down the street.
Grew up on Chick fil A.
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On July 20 2012 11:30 JingleHell wrote:
Ok, so throwing healthy out the window, and excluding milk, and corn based products, what's some really amazing calories per dollar options? Like, should I just eat a box of donuts every day?
Coconut milk used to be pretty cheap like $1 for ~800 kcals and super healthy at that if you hit up an asian/korean market type store
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On July 24 2012 06:32 eshlow wrote:Show nested quote +On July 20 2012 11:30 JingleHell wrote:
Ok, so throwing healthy out the window, and excluding milk, and corn based products, what's some really amazing calories per dollar options? Like, should I just eat a box of donuts every day? Coconut milk used to be pretty cheap like $1 for ~800 kcals and super healthy at that if you hit up an asian/korean market type store
Might check up on that local, thanks. Gaining weight is ridiculously hard.
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If they have cooking instructions, just cook them? What's there to lose?
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What should you do when your strengthgains stop even though you're on a bulk?
Could I benefit from adding another 200 kcal / day to my diet or would that just turn into fat?
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infinity21
Canada6683 Posts
On July 25 2012 20:50 theJob wrote:
What should you do when your strengthgains stop even though you're on a bulk?
Could I benefit from adding another 200 kcal / day to my diet or would that just turn into fat?
What kind of program are you on? What are your current numbers on the big lifts? What does your current diet look like?
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On July 25 2012 23:05 infinity21 wrote:Show nested quote +On July 25 2012 20:50 theJob wrote:
What should you do when your strengthgains stop even though you're on a bulk?
Could I benefit from adding another 200 kcal / day to my diet or would that just turn into fat? What kind of program are you on? What are your current numbers on the big lifts? What does your current diet look like?
Been doing wendlers "5/3/1 Big but boring" routine (with added assistence work) for the majority of the last 6 months. Sometimes I do hypertrophy work for a week or two inbetween the cycles.
My current PRs are:
Squat 10 x 100kg
Deadlift 6x 135kg
Benchpress 6x 85kg
Overhead press 10x 55kg
I am still making steady increases in all the lifts but I've noticed that lately my squat numbers are increasing more and more slowly. The bench-progreeesion is even worse and I fear that I might plateu very soon.
I am four weeks into my first serious bulk – serious as in actually keeping track of my calorie intake and the macro nutritions – as in before I just ate til i puked. I think i got a hang of what my maintenance calorie level is and I am eating well above it.
This is my weight and average daily calorie intake on a weekly basis the last four weeks
v.27____v.28____v.29____v.30____week
75.8____77.3____77.4___77.8____Kilo
3580___3275___3328___counting_kcal
I am 184 centimeters (6feet) tall and I work out 4 times (sometimes 5) a week.
My split is 50% carbs (alot of egg noodles, brown rice, oatmeal, whole grain bread, cookies and candy on weekends) 25% Protein (alot of skinless chicken breasts, loin beef, quark, turkey on sandwitches, protein shakes) 25% fats.
I've had a long period of pretty much constant bodyweight so i realize that I might have to bulk for a little while longer to see the trend on my bench press and squat performance but so far the increases haven't been stellar.
Any tips would be appreciated.
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infinity21
Canada6683 Posts
On July 25 2012 23:44 theJob wrote:Show nested quote +On July 25 2012 23:05 infinity21 wrote:On July 25 2012 20:50 theJob wrote:
What should you do when your strengthgains stop even though you're on a bulk?
Could I benefit from adding another 200 kcal / day to my diet or would that just turn into fat? What kind of program are you on? What are your current numbers on the big lifts? What does your current diet look like? Been doing wendlers "5/3/1 Big but boring" routine (with added assistence work) for the majority of the last 6 months. Sometimes I do hypertrophy work for a week or two inbetween the cycles. My current PRs are: Squat 10 x 100kg Deadlift 6x 135kg Benchpress 6x 85kg Overhead press 10x 55kg I am still making steady increases in all the lifts but I've noticed that lately my squat numbers are increasing more and more slowly. The bench-progreeesion is even worse and I fear that I might plateu very soon. I am four weeks into my first serious bulk – serious as in actually keeping track of my calorie intake and the macro nutritions – as in before I just ate til i puked. I think i got a hang of what my maintenance calorie level is and I am eating well above it. This is my weight and average daily calorie intake on a weekly basis the last four weeks v.27____v.28____v.29____v.30____week 75.8____77.3____77.4___77.8____Kilo 3580___3275___3328___counting_kcal I am 184 centimeters (6feet) tall and I work out 4 times (sometimes 5) a week. My split is 50% carbs (alot of egg noodles, brown rice, oatmeal, whole grain bread, cookies and candy on weekends) 25% Protein (alot of skinless chicken breasts, loin beef, quark, turkey on sandwitches, protein shakes) 25% fats. I've had a long period of pretty much constant bodyweight so i realize that I might have to bulk for a little while longer to see the trend on my bench press and squat performance but so far the increases haven't been stellar. Any tips would be appreciated.
I think you started 5/3/1 too early but besides that, you shouldn't be stalling on squat or bench at that level of strength considering your size. It could be your technique so take some videos and post it in the main H&F thread. It could be sleep as well.
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EPT
