Edit: This is just a discussion mainly on 'cutting', not a guide. Do your own research on how to cut. If you don't have much muscle mass (especially if you're 'skinny-fat') you should just focus on eating clean/lean and lifting weights.
As the title says, How do you get especially ripped for summer? What works best for you?
Some of you might have 10% or less body fat all year round. Great for you! For me I'm usually around 13-15% body fat and during summer 6-9%.
So here's my method (by no means a great method..just what works best for me):
I usually get started with the dieting around now (March) so I have a few months to slowly shed the fat.
By the way, I train and eat mainly for aesthetic purposes. I do 0 cardio cause I'm lazy as f***
My diet is incredibly simple. Junk food 1-2 times per week, wheat bread/crackers, protein shakes, vegetables (if you want), and any super-lean meat/chicken/fish (I usually just eat tuna out of the can). Also I drink lots and lots of water to hydrate and reduce the feeling of hunger.
Normally I aim for at least 150g of protein per day, but with this diet I only aim for 80-100g.
Example for one day:
Breakfast: Wheat crackers + water
Lunch: Choice of veggies + protein shake
Dinner: Can of tuna + water
Before bed: Protein shake
--So as you can see, my calorie intake is REALLY low. Having junk food then once or twice a week is fine. Also a few days of the week I'll eat plenty of nuts as a snack in between meals.
I don't even feel the cravings for junk food at all on this diet, but I choose to occasionally eat it for the convenience and make up for the lack of calories I'm getting (dumb reasoning, but anyway..it works)
What allows me to stick with this totally boring diet and not have craving is my total love for crystal clear clean cold Swedish water. No food or drink satisfies me more than this
The end result is maintaining most of my muscle mass and super-ripped abs and V-taper (i have abs all year round, but nothing like after this diet).
78kg 181cm (edit: this may seem like a low weight, but I mainly train upper body;-) )
You don't need so much protein to maintain muscle mass.
For example, one study had men and women consuming 800 calories and 80g protein per day for 12 weeks with no loss in muscle mass. Here's the title:
Bryner RW. Effects of resistance training vs. Aerobic training combined with an 800 calorie liquid diet on lean body mass and resting metabolic rate. Journal of the American College of Nutrition 1999; 18(1): 115-121
that's very interesting. I am approaching a serious cut, gona start in 4 weeks. I'll think about that lowered protein intake, I want to keep as much muscle as possible of course lol!
On March 04 2013 09:01 eshlow wrote: 1. Lift heavy weights. 2. Eat 200-500 kcals below maintanance 3. 1 g/lbs protein 4. Sleep a lot
Get rid of the wheat crackers and eat fruit instead.
Not sure why you want to starve yourself....
eshlow, I think that advice is totally solid. My method is by no means the norm, and I don't expect anyone to agree with it, but it works for me. Perhaps it's my body-type/genetics and not expending energy on cardio. I don't know.
Anyhow, I want this thread to discuss other methods, not mine =)
On March 04 2013 09:01 eshlow wrote: 1. Lift heavy weights. 2. Eat 200-500 kcals below maintanance 3. 1 g/lbs protein 4. Sleep a lot
Get rid of the wheat crackers and eat fruit instead.
Not sure why you want to starve yourself....
eshlow, I think that advice is totally solid. My method is by no means the norm, and I don't expect anyone to agree with it, but it works for me. Perhaps it's my body-type/genetics and not expending energy on cardio. I don't know.
Anyhow, I want this thread to discuss other methods, not mine =)
Why dont you just eat a lot of veggies and meat to lean out.
...just do cardio. Don't cut protein, and try to spread out what sources you are getting your protein from. You need to spread out what amino acids, and protein you are getting from the meat.
I just substitute water for whole milk when I want to cut, and it's super simple....... Everything else pretty much stays the same, except maybe I cheat less with wheat and rice.
Something I read about a bit ago on a good forum steroidology.com is do timed carbs. Basically you're not eating carbs except for post work out, and then having a day of carb loading about once a week. And as cambium said milk is a really good tool also. Drinking a lot of whole milk when bulking to add protein and calories, and cutting the milk out when cutting. I do that but I don't drink enough milk when bulking for it alone to make the difference.
the only reason your nonsensical "diet" works is because you are eating at a large calorie deficit. Thus, this is not a diet to get "ripped". More like, "how do you get looking like a holocaust victim for summer".
If you truly want to get ripped in a healthy and more efficient manner, I highly suggest you read up on bb splits, paleo dieting, 5x5 stronglifts, and starting strength by mark rippetoe. We should all take care of our bodies, so we should take the time to do it right.
On March 04 2013 13:01 Cambium wrote: I just substitute water for whole milk when I want to cut, and it's super simple....... Everything else pretty much stays the same, except maybe I cheat less with wheat and rice.
That's a great idea. I myself switched from whole milk to non-fat a month ago.
On March 04 2013 16:49 Golgotha wrote: the only reason your nonsensical "diet" works is because you are eating at a large calorie deficit. Thus, this is not a diet to get "ripped". More like, "how do you get looking like a holocaust victim for summer".
If you truly want to get ripped in a healthy and more efficient manner, I highly suggest you read up on bb splits, paleo dieting, 5x5 stronglifts, and starting strength by mark rippetoe. We should all take care of our bodies, so we should take the time to do it right.
eshlow knows what he is talking about.
I probably should've just asked the question instead of saying what I do. If I looked like a holocaust victim for summer, it obviously would not be working. I lose barely any muscle mass from this diet. However, I appreciate the advice and I will take into consideration eating healthier. Also, I do recommend people to follow eshlow's advice.
As for training during these next few months, I like to focus on bodybuilding methods that I haven't done before rather than strength-focused. I believe this helps me maintain muscle mass. I'm planning on alternating each week between high intensity training and Steve Reeve's method of 3 sets of 8 reps, resting only 45 secs and lowering the weight after each set. I'll continue to use the same amount of weight until I'm strong enough to perform 12 reps. Then I'll increase to a weight where I can perform 8 reps and restart the process.
On March 04 2013 13:19 hunts wrote: Something I read about a bit ago on a good forum steroidology.com is do timed carbs. Basically you're not eating carbs except for post work out, and then having a day of carb loading about once a week. And as cambium said milk is a really good tool also. Drinking a lot of whole milk when bulking to add protein and calories, and cutting the milk out when cutting. I do that but I don't drink enough milk when bulking for it alone to make the difference.
Is this the same as carb cycling? I've heard many people say carb cycling is the most efficient method for cutting, but it seems quite annoying counting up different amounts of calories for different days.
just wanted to ask - do you get really hungry when you're cutting like that? and if so, how do you handle it? just suck it up? also, doesn't it get really boring eating tuna for dinner every day? why not mix it up with other fish, or maybe some lean chicken or beef?
i absolutely love eating, and i eat a lot (i have some belly fat). im not looking to cut any time soon, since i'd rather make strength gains, but if i ever do, i would think that maintaining a caloric deficit would be super hard for me.
On March 05 2013 01:25 ieatkids5 wrote: hey Thor-Rush
just wanted to ask - do you get really hungry when you're cutting like that? and if so, how do you handle it? just suck it up? also, doesn't it get really boring eating tuna for dinner every day? why not mix it up with other fish, or maybe some lean chicken or beef?
i absolutely love eating, and i eat a lot (i have some belly fat). im not looking to cut any time soon, since i'd rather make strength gains, but if i ever do, i would think that maintaining a caloric deficit would be super hard for me.
The first time I was cutting, it was a pain in the ass. It took me at least a month to get use to it. I also use to hate tuna and vegetables, as well as beans (which i forgot to mention). Now it doesn't bother me at all. In fact, I get a lot of satisfaction eating right out of the can while watching motivational fitness videos.
Drinking lots of water and playing computer games does a great job in preventing me from eating more than I should. Also, vegetables can really fill you up without adding many calories. They also reduce sugar cravings. By the way, I do eat other meat, chicken breast etc. That was just an example of one day.
I've gotten with 10 pounds of ideal weight before, hopfully I can get there towards start of this summer, but I'm sitting about 20-25 pounds higher than where I would like to be (currently 5'8" 160).
My usual strategy is just to eat relatively healthy, with plenty of fruits and vegetables. Normally about 2,500-3000 Calories a day if the goal is weight loss.
If only it wasn't for food addiction I would easily be there, but I have terrible grazing and binging habits. Going to try and finally break these as much as possible, but it's going to be one hell of a battle.
EDIT: If anyone has thoughts on handling food addiction/extreme sugar/salt/fat type food cravings I'm all ears. 5,000 calorie late night "snacks" make weight loss a b*tch.
No, everyday is an upperbody workout day, dud! Gotta look like those black guys training with their bodyweight only on youtube, chicken legs are sexy. Smaller legs = bigger looking torso. 50% fact 50% magic 100% results
On March 06 2013 16:57 L_Master wrote: I've gotten with 10 pounds of ideal weight before, hopfully I can get there towards start of this summer, but I'm sitting about 20-25 pounds higher than where I would like to be (currently 5'8" 160).
My usual strategy is just to eat relatively healthy, with plenty of fruits and vegetables. Normally about 2,500-3000 Calories a day if the goal is weight loss.
If only it wasn't for food addiction I would easily be there, but I have terrible grazing and binging habits. Going to try and finally break these as much as possible, but it's going to be one hell of a battle.
EDIT: If anyone has thoughts on handling food addiction/extreme sugar/salt/fat type food cravings I'm all ears. 5,000 calorie late night "snacks" make weight loss a b*tch.
On March 06 2013 16:57 L_Master wrote: I've gotten with 10 pounds of ideal weight before, hopfully I can get there towards start of this summer, but I'm sitting about 20-25 pounds higher than where I would like to be (currently 5'8" 160).
My usual strategy is just to eat relatively healthy, with plenty of fruits and vegetables. Normally about 2,500-3000 Calories a day if the goal is weight loss.
If only it wasn't for food addiction I would easily be there, but I have terrible grazing and binging habits. Going to try and finally break these as much as possible, but it's going to be one hell of a battle.
EDIT: If anyone has thoughts on handling food addiction/extreme sugar/salt/fat type food cravings I'm all ears. 5,000 calorie late night "snacks" make weight loss a b*tch.
On March 06 2013 16:57 L_Master wrote: I've gotten with 10 pounds of ideal weight before, hopfully I can get there towards start of this summer, but I'm sitting about 20-25 pounds higher than where I would like to be (currently 5'8" 160).
My usual strategy is just to eat relatively healthy, with plenty of fruits and vegetables. Normally about 2,500-3000 Calories a day if the goal is weight loss.
If only it wasn't for food addiction I would easily be there, but I have terrible grazing and binging habits. Going to try and finally break these as much as possible, but it's going to be one hell of a battle.
EDIT: If anyone has thoughts on handling food addiction/extreme sugar/salt/fat type food cravings I'm all ears. 5,000 calorie late night "snacks" make weight loss a b*tch.
Just....don't eat them. It's all a matter of willpower, and just forcing yourself to let it go for the benefit you receive because of the lack of processed foods, less calories, and 'clean' eating.
On March 06 2013 21:00 HornyHerring wrote: No, everyday is an upperbody workout day, dud! Gotta look like those black guys training with their bodyweight only on youtube, chicken legs are sexy. Smaller legs = bigger looking torso. 50% fact 50% magic 100% results
Are you really mocking him for not doing legs? who cares man, not everyone here pretends to be an aspiring powerlifter. Whatever float his boat, thought that's we agreed here. Plus he was basically sharing his story, was not arrogant at all and even said his method was prolly not optimal. Body Builders have "starved" themselves for almost 6 decades to get ripped and works just fine.
@L_Master
Are you planing to compete at olympic level? I'm saying cause being that low on weight, aside from feeling unhealthy to me, seem extremely detrimental to anything life related. You'll most likely be weak, have low energy and look bad tbh.
I see it as the other side on powerlifters like andy bolton or magnusson, they are fat as fuck and have to spend a ridic amount of money on food. Luckily on middle classes the aesthetic aspects goes closely related to performance, but if I was 6 foot 7 instead of 5 7" I would never pursuit elite level powerlifting (as I am now) just because the trade off to being obese just seems not worth it.
On March 06 2013 16:57 L_Master wrote: I've gotten with 10 pounds of ideal weight before, hopfully I can get there towards start of this summer, but I'm sitting about 20-25 pounds higher than where I would like to be (currently 5'8" 160).
My usual strategy is just to eat relatively healthy, with plenty of fruits and vegetables. Normally about 2,500-3000 Calories a day if the goal is weight loss.
If only it wasn't for food addiction I would easily be there, but I have terrible grazing and binging habits. Going to try and finally break these as much as possible, but it's going to be one hell of a battle.
EDIT: If anyone has thoughts on handling food addiction/extreme sugar/salt/fat type food cravings I'm all ears. 5,000 calorie late night "snacks" make weight loss a b*tch.
So you wanna weigh 140?
Aspiring to be this guy?
He's 5'8... 140-145 and ripped you won't look like a stick.. not everyone wants to look like a bloated steriod user..
On March 06 2013 16:57 L_Master wrote: I've gotten with 10 pounds of ideal weight before, hopfully I can get there towards start of this summer, but I'm sitting about 20-25 pounds higher than where I would like to be (currently 5'8" 160).
My usual strategy is just to eat relatively healthy, with plenty of fruits and vegetables. Normally about 2,500-3000 Calories a day if the goal is weight loss.
If only it wasn't for food addiction I would easily be there, but I have terrible grazing and binging habits. Going to try and finally break these as much as possible, but it's going to be one hell of a battle.
EDIT: If anyone has thoughts on handling food addiction/extreme sugar/salt/fat type food cravings I'm all ears. 5,000 calorie late night "snacks" make weight loss a b*tch.
So you wanna weigh 140?
Aspiring to be this guy?
He's 5'8... 140-145 and ripped you won't look like a stick.. not everyone wants to look like a bloated steriod user..
This is also true. 5'8" 140 is definitely NOT big. You also don't look like a twig though, especially when that's probably a 5-6% BF weight for you.
This is basically 5'8" 140. While no one calls him big, I seriously doubt he would get called a twig all that often.
If you like to look like that go ahead, i won't judge you. But gotunks already mentioned, probably not the healthiest thing to be that underweight. (Let alone go down to 5-6% bodyfat.) He also looks kinda twig-ish to me, but has probably great genetic potential if you look at the shoulders and traps.
On March 07 2013 08:03 glurio wrote: Sorry, i didn't wanna offend anyone with that.
If you like to look like that go ahead, i won't judge you. But gotunks already mentioned, probably not the healthiest thing to be that underweight. (Let alone go down to 5-6% bodyfat.) He also looks kinda twig-ish to me, but has probably great genetic potential if you look at the shoulders and traps.
Meh, I think that it's better to have a balanced look than that of a powerlifter.
The heavy pectoral definition and focus of this age is actually a somewhat recent development. Body builders used to focus on their back and shoulder strength. They wouldn't look very big, but they could lift incredible amounts of weight. They had incredible lung capacities and really open ribcages that were natural looking and powerful.
Even if you don't want that look of having low body fat percentage, it's certainly not unhealthy to maintain that low of a body fat percentage as long as you're eating a diet that you're getting all of your nutrients and not under-eating.
On March 06 2013 21:00 HornyHerring wrote: No, everyday is an upperbody workout day, dud! Gotta look like those black guys training with their bodyweight only on youtube, chicken legs are sexy. Smaller legs = bigger looking torso. 50% fact 50% magic 100% results
@L_Master
Are you planing to compete at olympic level? I'm saying cause being that low on weight, aside from feeling unhealthy to me, seem extremely detrimental to anything life related. You'll most likely be weak, have low energy and look bad tbh.
I see it as the other side on powerlifters like andy bolton or magnusson, they are fat as fuck and have to spend a ridic amount of money on food. Luckily on middle classes the aesthetic aspects goes closely related to performance, but if I was 6 foot 7 instead of 5 7" I would never pursuit elite level powerlifting (as I am now) just because the trade off to being obese just seems not worth it.
Are you planing to compete at olympic level?
No, but I do plan on trying to maximize whatever talent I have as much as possible.
I'm saying cause being that low on weight
That isn't that low of a weight. 5'8" 140 is smack dab in the middle of healthy BMI range, and almost a full 20 pounds from being "underweight". I think this happens alot in society, we are so overweight as a population that when people hear healthy ranges it's so far from the norm that it sounds odd, perhaps even unhealthy.
You'll most likely be weak
Hmm, I guess that all depends on what someone feels like calling weak. I've seen some of the really strong guys in my gym refer to benching at 250 pounds as weak.
I know I certainly have never had an issue with strength in daily life, and I don't really expect to. It's not impressive to anyone that trains seriously in the gym for strength, but I don't think 210 bench, 285 squat, and 165 clean is weak enough that I'm going to have problems with life activities resulting from lack of strength.
have low energy
This one I don't understand. You couldn't possibly train effectively if you didn't have good energy levels. Your workouts would be horribly compromised, nor could you possible support the ins and outs of the general stress of running 100+ mpw if you were truly at too light of a weight.
Even those stickish Kenyan's you see like Asbel Kiprop (6'2"/135, google if you want a pic) are certainly not "too light" or "unhealthy". They may not have much extra muscle, but that isn't really related to health and energy, and they certainly have acceptable body fat levels. You can't run 3:28 1500m and train with multiple hard workouts and high global volume if you are not at a good weight level. Your body will break like a twig under the stress of training if you aren't supremely healthy.
and look bad
Pure opinion on this, as people have massively differing views on good aesthetics.
Meh, 140 pounds is not as bad I the image I had, must be because ppl I know with that weight have 12% bodyfat and therefore look atrocious. But still, I don't get why would anyone ASPIRE to look like any of those guys, I mean, yeah Nick Symmonds can get away with it but the other 2 guys look like twigs to me sorry, and so do all the guys on background on 2nd pic of posts 3097.
On the other hand, almost all powerlifter/oly lifters in middle classes look sick. Specially olylifters. All chinese ones, klokov, akkaev, stoitsov, etc.
On March 07 2013 13:44 GoTuNk! wrote: Meh, 140 pounds is not as bad I the image I had, must be because ppl I know with that weight have 12% bodyfat and therefore look atrocious. But still, I don't get why would anyone ASPIRE to look like any of those guys, I mean, yeah Nick Symmonds can get away with it but the other 2 guys look like twigs to me sorry, and so do all the guys on background on 2nd pic of posts 3097.
On the other hand, almost all powerlifter/oly lifters in middle classes look sick. Specially olylifters. All chinese ones, klokov, akkaev, stoitsov, etc.
You are quite strong though, most 180 pounders and many 200 I know can't lift that lol.
Yea, just totally different ideas about aesthetic appeal haha.
Though, I wouldn't say I aspire for that look. It wouldn't be my ideal look if I had zero interest in athletic performace ; but that sort of weight range is what you need to run fast which IS the goal. Essentially for me form follows function. Being 160, 170, or bigger just doesn't work very well, as it gets to be too much weight to carry.
Though to me getting much bigger than a Symmonds type look is getting to be bigger than I would want to be even for aesthetics. The look of a 100m sprinter like Bolt would be, for me, pushing the limits.
I know though for alot of you a guy like him is on the small side. Truly different strokes for different folks XD
Different things work for different people. That goes for training and nutrition. Some can maintain muscle size for a while with a substantial reduction in calories. Others will probably get skinny.
Another example is that today most people say you need lots of good carbs to get the energy to lift at your best. Tell that to the Golden Age bodybuilders like Arnold who only focused on high protein, low carb, all year round. Then there's also thousands of ways to train and get good results.
I'm surprised many people on the TL Health and Fitness forums are so fixed on what they believe to be the most optimal training methods and diet. The only thing everyone should agree on is mixing up your routines, so the muscles can't adapt.
With regards to health, I don't see why so many people argue about this, let alone bring it up. Building muscle isn't going to make you live longer anyway. If I cared that much about health, I'd be a vegetarian marathon runner, living in a secluded part of the world where the soil isn't polluted. When I'm older, more mature, and less concerned about my physique, I might just do that.
On March 08 2013 05:56 Thor.Rush wrote:Another example is that today most people say you need lots of good carbs to get the energy to lift at your best. Tell that to the Golden Age bodybuilders like Arnold who only focused on high protein, low carb, all year round. Then there's also thousands of ways to train and get good results.
Golden Age bodybuilders also used steroids as they were legal back then, so dont get inspiration from those guys unless its purely motivational.
On March 08 2013 05:56 Thor.Rush wrote:The only thing everyone should agree on is mixing up your routines, so the muscles can't adapt.
Wouldn't be so sure.
On March 08 2013 05:56 Thor.Rush wrote:Building muscle isn't going to make you live longer anyway.
On March 08 2013 05:56 Thor.Rush wrote:Another example is that today most people say you need lots of good carbs to get the energy to lift at your best. Tell that to the Golden Age bodybuilders like Arnold who only focused on high protein, low carb, all year round. Then there's also thousands of ways to train and get good results.
Golden Age bodybuilders also used steroids as they were legal back then, so dont get inspiration from those guys unless its purely motivational.
On March 08 2013 05:56 Thor.Rush wrote: Different things work for different people. That goes for training and nutrition. Some can maintain muscle size for a while with a substantial reduction in calories. Others will probably get skinny.
Another example is that today most people say you need lots of good carbs to get the energy to lift at your best. Tell that to the Golden Age bodybuilders like Arnold who only focused on high protein, low carb, all year round. Then there's also thousands of ways to train and get good results.
I'm surprised many people on the TL Health and Fitness forums are so fixed on what they believe to be the most optimal training methods and diet. The only thing everyone should agree on is mixing up your routines, so the muscles can't adapt.
With regards to health, I don't see why so many people argue about this, let alone bring it up. Building muscle isn't going to make you live longer anyway. If I cared that much about health, I'd be a vegetarian marathon runner, living in a secluded part of the world where the soil isn't polluted. When I'm older, more mature, and less concerned about my physique, I might just do that.
I don't agree on the necessity of mixing up routines at all. I've been doing probably 90% of my workouts as heavy singles of squats snatches and clean&jerks for over two years and it's been working out great.
Lol, being too thin is unhealthy? American powerlifters talking, hahaha. Twisted sense of what is healthy. Every so often you see some comment come up where an American, mostly female, runner asks a question about what is 'too thin' because her overweight SAD-diet family members are worried about her health.
Those 5000 kcal snacks probably do more harm to his health than being as thin as he would be if he didn't ate them.
On March 09 2013 02:23 Tadatomo wrote: Lol, being too thin is unhealthy? American powerlifters talking, hahaha. Twisted sense of what is healthy. Every so often you see some comment come up where an American, mostly female, runner asks a question about what is 'too thin' because her overweight SAD-diet family members are worried about her health.
Those 5000 kcal snacks probably do more harm to his health than being as thin as he would be if he didn't ate them.
Obviously being either too thin or too big is unhealthy... What the definition of those are I have no idea, but I doubt any of the runners in question are very unhealthy.
On March 09 2013 01:40 decafchicken wrote: I don't agree on the necessity of mixing up routines at all. I've been doing probably 90% of my workouts as heavy singles of squats snatches and clean&jerks for over two years and it's been working out great.
I'm not sure about strength, but in terms of increasing muscle hypertrophy, ALL bodybuilders mix up their routines so their muscles have a hard time adapting. Famous programs like P90x also do this. I'm not saying I want to be a bodybuilder or anything, but I do want to continue to increase muscle mass, and mixing up routines is vital in that regard.
My bad for assuming everyone's interest is in their physique rather than strength, but the title of this topic does relate to aesthetics ^^
On March 09 2013 06:23 Tadatomo wrote: Too thin can't be unhealthy unless you are starving yourself.
Skip to 2:00
In Western societies, and especially the UK and USA, people think being skinny is unhealthy. This guy barely eats much at all. Numerous studies have shown that people who eat less live longer. I wish this wasn't true - as I am aiming to grow in size over the next few years - but I can't deny it.
So going back to the topic... Suggesting that a significant reduction in calories over a period of a few months is unhealthy, might be completely untrue. Furthermore, if most of the muscle mass is maintained, then it cannot be considered even close to some form of starvation.
The way I see it, it's not about how much you can lift but more about the "beach body". In my opinion, if can look good at the beach I will be fine, no one will ask me how much I can bench anyways. I think the easiest way to build the "beach body" is to do cardio, however (sorry OP). I find that if I swim, and run for about two hours about four times a week then I can eat as much as I want, including junk food, whenever I want. Even riding your bike to work in the morning helps a lot. The only problem with this is that it is time consuming and I know many people do not have time for this regimen. But if you do as many push-ups and pull-ups as you can every morning you will be "ripped out of your mind" in a few weeks while spending less time working out.
On March 09 2013 01:40 decafchicken wrote: I don't agree on the necessity of mixing up routines at all. I've been doing probably 90% of my workouts as heavy singles of squats snatches and clean&jerks for over two years and it's been working out great.
I'm not sure about strength, but in terms of increasing muscle hypertrophy, ALL bodybuilders mix up their routines so their muscles have a hard time adapting. Famous programs like P90x also do this. I'm not saying I want to be a bodybuilder or anything, but I do want to continue to increase muscle mass, and mixing up routines is vital in that regard.
My bad for assuming everyone's interest is in their physique rather than strength, but the title of this topic does relate to aesthetics ^^
Look up 5x5. You don't change ruitine you add weight to your main lifts each week, and you definitely grow in size and strength.
On March 04 2013 09:01 eshlow wrote: 1. Lift heavy weights. 2. Eat 200-500 kcals below maintanance 3. 1 g/lbs protein 4. Sleep a lot
Get rid of the wheat crackers and eat fruit instead.
Not sure why you want to starve yourself....
Fruit contains lots of fructose (and dextrose) which are sugars that generate an absurdly high insulin peak, much higher than for example sucrose or lactose. If you want to lose fat, you should go for carbs that don't generate such high peaks (rice, potatoes, bread, pasta). Because as we all know, insulin peaks is thé main transport unit to get that fat into the fat cells.
Wheat crackers are so much better than fruit, especially when combined with other foods that reduce the inslun peak (fats and proteins).
Your advice is 'Ok" but way too simplistic to get any good results. He has to calculate all of his macro nutriënt intakes, not just proteins. You're also much better off eating ON maintenance and creating a shortage through cardio, that way you are more 'insured' to lose as little muscle mass as possible while optimizing fat loss.
The main thing he wants is not weight loss, it's fat loss. In a cutting diet(which generally consists of low carbs), fats are just as important, if not more, than proteins.
On March 04 2013 09:01 eshlow wrote: 1. Lift heavy weights. 2. Eat 200-500 kcals below maintanance 3. 1 g/lbs protein 4. Sleep a lot
Get rid of the wheat crackers and eat fruit instead.
Not sure why you want to starve yourself....
Fruit contains lots of fructose (and dextrose) which are sugars that generate an absurdly high insulin peak, much higher than for example sucrose or lactose. If you want to lose fat, you should go for carbs that don't generate such high peaks (rice, potatoes, bread, pasta). Because as we all know, insulin peaks is thé main transport unit to get that fat into the fat cells.
Wheat crackers are so much better than fruit, especially when combined with other foods that reduce the inslun peak (fats and proteins).
Your advice is 'Ok" but way too simplistic to get any good results. He has to calculate all of his macro nutriënt intakes, not just proteins. You're also much better off eating ON maintenance and creating a shortage through cardio, that way you are more 'insured' to lose as little muscle mass as possible while optimizing fat loss.
The main thing he wants is not weight loss, it's fat loss. In a cutting diet(which generally consists of low carbs), fats are just as important, if not more, than proteins.
If you've been around this forum for any length of time at all, you'll know that eshlow advocates a paleo diet. If you get into the argument about grains with him, you are going to get study bombed and you are going to lose.
The advice is simplistic because cutting is simple. Eat less than you burn, get your protein, keep lifting heavy, sleep enough to recover. Both not sleeping and "creating your shortage through cardio" put your body at a disadvantageous hormone composition to maintain your muscle mass. If you're going to do cardio, do short, intense cardio (sprints, hill sprints, sled work, tire work, sledgehammer work, etc.) but the only thing that cardio really does well is increase your cardiovascular capacity, not cut weight.
Fats are always important in any diet. No one said anything about not getting in your fats.
lololol fruits and insanely high blood sugar spike. Keep the broscience coming. Better eat those bacon&eggs. No bread or fruit: it's bad. That's why those crazy people that only eat fruit are all so fat, right?
Paleo is pseusoscience. He is gonna pseudosciencebomb you, then get you banned because he PMs a mod. Also, mods ban people that cause trouble. When you cause trouble inside the church of eshrow they aren't going to ban eshrow.
Oh and lol at cardio burning muscle. Another nice myth made up by bodybuilders who didn't like cardio. If anything cardio increases blood flow, including blood flow to muscle, and helps with recovery. And recovery is why you lift. For muscle gain, forget diet and focus on recovery. Who goes to bed at 20:00?
Fats are so calorie-dense it's really really really hard to limit your calorie intake by fat.
If you only count protein while eating a reasonably good diet, ie not too much processed fast food bullcrap, your other macronutrients will take care of themselves.
On March 04 2013 08:58 sc4k wrote: that's very interesting. I am approaching a serious cut, gona start in 4 weeks. I'll think about that lowered protein intake, I want to keep as much muscle as possible of course lol!
input german accent:"Why would you cut, you're tiny!"
On March 18 2013 22:57 Tadatomo wrote: lololol fruits and insanely high blood sugar spike. Keep the broscience coming. Better eat those bacon&eggs. No bread or fruit: it's bad. That's why those crazy people that only eat fruit are all so fat, right?
Paleo is pseusoscience. He is gonna pseudosciencebomb you, then get you banned because he PMs a mod. Also, mods ban people that cause trouble. When you cause trouble inside the church of eshrow they aren't going to ban eshrow.
Oh and lol at cardio burning muscle. Another nice myth made up by bodybuilders who didn't like cardio. If anything cardio increases blood flow, including blood flow to muscle, and helps with recovery. And recovery is why you lift. For muscle gain, forget diet and focus on recovery. Who goes to bed at 20:00?
Fats are so calorie-dense it's really really really hard to limit your calorie intake by fat.
I leaned out by eating a lot of bacon :D
Funny how people call paleo pseudoscience but fail to back it up with any info.
Not trying to convince. You can lose weight on any diet as long as you diet. But people that binge on fruit seem fatter to you than people who binge on meat and processed foods with high dairy?
Not saying this is evidence. Just pointing this out for irony's sake. The guy who thinks fruit makes you fat because it spikes blood sugar is probably overweight himself.
Sugar metabolism is something that is well understood and by starting a debate on that one already suggests the wrong thing.
All fad diets are based on psuedoscience. Paleo is no different. The premise alone is already hilarious. Then it gets wrong what paleolithic people eat on top of that. People are just willing to pay you for telling them their bad habits are good for them.
Then take a person who does happen to have a case of gluten intolerance or wheat allergy that does happen to be a bit naive, or maybe a tad Aspergic, and thus someone who doesn't understand how normal people think or diet and how people that make up fad diets try to exploit it, and thus takes this whole paleo stuff literally and actually does try to eat fruits and vegetables and we have what we have on TL fitness.
On March 04 2013 09:01 eshlow wrote: 1. Lift heavy weights. 2. Eat 200-500 kcals below maintanance 3. 1 g/lbs protein 4. Sleep a lot
Get rid of the wheat crackers and eat fruit instead.
Not sure why you want to starve yourself....
Fruit contains lots of fructose (and dextrose) which are sugars that generate an absurdly high insulin peak, much higher than for example sucrose or lactose. If you want to lose fat, you should go for carbs that don't generate such high peaks (rice, potatoes, bread, pasta). Because as we all know, insulin peaks is thé main transport unit to get that fat into the fat cells.
Why does that even matter? So your insulin peaks and you make some fat, how does that change how many calories you're burning?
After the insulin peak the blood sugar will drop and glucagon will be released, turning fat stores into blood sugar. How does eating a particular sugar mean that your body then just burns fewer calories?
I'm no expert, I genuinely want to know why it's not just Calories In < Calories Out.
There are tons of different diets that work for cutting. Some can be more effective than others, but that might be difficult to prove.
The main aspect that they all have in common is a reduction in calories. Just search for information about cutting and you'll find out how to calculate your maintenance level of calories. Then there are recommendations on how much below your maintenance you should consume. So really, you don't have to change what you eat if you don't want to, as long as you change the amount.
Furthermore, the general consensus on protein - whether cutting or not - is that you should consume around 1g per lb of body weight. (I personally think this is more than necessary, and a way to sell more protein powder, but I don't expect anyone to agree with me.. as people online tend to have their fixed opinions based on information they obtained from the internet.)
Cardio is a way to help with cutting, but is by no means necessary.
Reasons for doing cardio: Strengthen heart, increase blood circulation, conditioning, speed up fat loss, etc. Some of the benefits from cardio may also transfer over to weight lifting (I have not researched this enough to know the extent of the benefits).
Reasons for not doing cardio: Appetite increases, boring and time consuming (my excuse), and the pump in your arms from lifting is gone by the time you are done with cardio, so you walk out feeling small (jk).
You won't lose muscle mass from cardio if you eat right and don't run marathons as your routine workout.
On March 04 2013 08:58 sc4k wrote: that's very interesting. I am approaching a serious cut, gona start in 4 weeks. I'll think about that lowered protein intake, I want to keep as much muscle as possible of course lol!
input german accent:"Why would you cut, you're tiny!"
IKR I just want to bulk up to 120kg i personally dont give a shit if I never see my abs again.
But my bro and gf were giving me stick lol . I thought I should maybe cut down 6kgs of fat or something.
In terms of the debate, last time I dieted I found switching my carbs source to mostly fruit/ veg with some potato from spaghetti/ rice/ pasta gave me loads of energy, a good mood and helped me drop body fat. On the negative side it cost more and I got weaker but that's probably just the calorie deficit.
On March 19 2013 00:56 Tadatomo wrote: Not trying to convince. You can lose weight on any diet as long as you diet. But people that binge on fruit seem fatter to you than people who binge on meat and processed foods with high dairy?
Not saying this is evidence. Just pointing this out for irony's sake. The guy who thinks fruit makes you fat because it spikes blood sugar is probably overweight himself.
I was at (starting weight was 66kg) 95kg with 9% fat, I lost a lot of mass because of a long term shoulder injury. I know all about nutrition, macronutrition, micronutrition, anatomy, muscle functions, different types of workouts, hypertrophy, nervous system stressing/training, have been at it for years and years.
And you're claiming that I'm an overweight person for saying fructose creates a huge insulin spike? Funny guy .
This is a picture I took last week: Here's more info I posted only yesterday: Click
(Yes I am tall, 1m95 // 6'4") . Yes I lost a lot of weight because of my shoulder injury, as I got a bit down/depressed and really was like 'F- it all', but I am picking it up again.
The fact that you have to go ad hominem om someone, in order to discredit him as you disagree with that person, really says a lot about you. What says even more about you, is going ad hominem on someone you don't even remotely know. You have no idea who I am, you have no idea what I had achieved thus far with bodybuilding and you are just making awkward wild assumptions.
I'm not sure why you're out to offend me so heavily.
I don't like seeing nice people waste their time so, just in case someone hadn't realized yet or is new here, I'm like 90% sure tadatomo is hanakurena/miyoshino again. And despite what he might think he hasn't been banned previously for having a differing view. But because he just can't argue in a rational manner and then has to resort to being an absolute condescending dick.
well. i eat lots of protein and food that tastes like shit mostly. then i also work out. and i eat very little sugars.
example day diet:
breakfast: coffee and hatred
preworkout: 10 g bcaa to get rid of the worst catabolism postworkout: some supplements, fish oil mostly lunch: since i'm too lazy to bring lunch boxes i'll have to eat out, meaning a shitty, fatty, retarded piece of cheap shit
afternoon: protein shake, coffee and bitterness
evening meal: boiled(easiest and doesnt burn as often) shit tasting cheap GMO chicken boiled with broccoli for less dishwashing and worse taste, enjoyed with a side of water/tears
i would also recommend smoking cigarettes instead of eating its awesome dope not so good, bad munchies
On March 19 2013 11:13 sc4k wrote: Holy shit Kaluro great muscles for 6 4!!
Funny you say that. I dropped from 95kg down to 76kg after a shoulder injury and connected depression. Ate way too little, didnt(couldnt) workout:-).. and these pictures are from 76kg.
I have a very ectomorphic and thus light frame, so every bit of weight that adds on to me, looks much bigger than if you'd take a person that has a much heavier default frame.
I'll make more pictures once I get back to 85kg+, thanks though! <3!
If that's you when you are at your lightest and sickness-ridden...then you must be insane when you are pumped up and fully healthy lol!!! Kind of like the difference here haha:
On March 20 2013 00:56 Thor.Rush wrote: I have a small frame too, so at 78kg I look just as big as my friend who's 88kg, same height. Can't judge by the scale, only the mirror.
I have a rectangle frame . I'm 90kg but look about 70. Sucks to be me.
On March 19 2013 11:13 sc4k wrote: Holy shit Kaluro great muscles for 6 4!!
Funny you say that. I dropped from 95kg down to 76kg after a shoulder injury and connected depression. Ate way too little, didnt(couldnt) workout:-).. and these pictures are from 76kg.
I have a very ectomorphic and thus light frame, so every bit of weight that adds on to me, looks much bigger than if you'd take a person that has a much heavier default frame.
I'll make more pictures once I get back to 85kg+, thanks though! <3!
i'm 6'4/193 cm and 80-85kg depending on the day, i look about half your size and i have quite a small frame too. i'll post some pictures later today (80kg right now) and then maybe ill take more when i get back to 85-ish.
On March 04 2013 09:01 eshlow wrote: 1. Lift heavy weights. 2. Eat 200-500 kcals below maintanance 3. 1 g/lbs protein 4. Sleep a lot
Get rid of the wheat crackers and eat fruit instead.
Not sure why you want to starve yourself....
Fruit contains lots of fructose (and dextrose) which are sugars that generate an absurdly high insulin peak, much higher than for example sucrose or lactose. If you want to lose fat, you should go for carbs that don't generate such high peaks (rice, potatoes, bread, pasta). Because as we all know, insulin peaks is thé main transport unit to get that fat into the fat cells.
Wheat crackers are so much better than fruit, especially when combined with other foods that reduce the inslun peak (fats and proteins).
Your advice is 'Ok" but way too simplistic to get any good results. He has to calculate all of his macro nutriënt intakes, not just proteins. You're also much better off eating ON maintenance and creating a shortage through cardio, that way you are more 'insured' to lose as little muscle mass as possible while optimizing fat loss.
The main thing he wants is not weight loss, it's fat loss. In a cutting diet(which generally consists of low carbs), fats are just as important, if not more, than proteins.
If you've been around this forum for any length of time at all, you'll know that eshlow advocates a paleo diet. If you get into the argument about grains with him, you are going to get study bombed and you are going to lose.
The advice is simplistic because cutting is simple. Eat less than you burn, get your protein, keep lifting heavy, sleep enough to recover. Both not sleeping and "creating your shortage through cardio" put your body at a disadvantageous hormone composition to maintain your muscle mass. If you're going to do cardio, do short, intense cardio (sprints, hill sprints, sled work, tire work, sledgehammer work, etc.) but the only thing that cardio really does well is increase your cardiovascular capacity, not cut weight.
Fats are always important in any diet. No one said anything about not getting in your fats.
got a question about fats - i know not all fats are the same, and of course some are better than others. i know fatty fish is good for you and i take fish oill.i sometimes use olive oil, coconut oil, grapeseed oil, in my food. what about fat from chicken? or beef? pork? duck? lamb? i like eating meat that's not like 95% lean just because it tastes better and the texture is nice. i also like eating the skin when i make chicken thighs or drumsticks.is this healthy? i'm just wondering from a completely health-related perspective, not talking about cutting or anything. just health in general.
On March 04 2013 09:01 eshlow wrote: 1. Lift heavy weights. 2. Eat 200-500 kcals below maintanance 3. 1 g/lbs protein 4. Sleep a lot
Get rid of the wheat crackers and eat fruit instead.
Not sure why you want to starve yourself....
Fruit contains lots of fructose (and dextrose) which are sugars that generate an absurdly high insulin peak, much higher than for example sucrose or lactose. If you want to lose fat, you should go for carbs that don't generate such high peaks (rice, potatoes, bread, pasta). Because as we all know, insulin peaks is thé main transport unit to get that fat into the fat cells.
Why does that even matter? So your insulin peaks and you make some fat, how does that change how many calories you're burning?
After the insulin peak the blood sugar will drop and glucagon will be released, turning fat stores into blood sugar. How does eating a particular sugar mean that your body then just burns fewer calories?
I'm no expert, I genuinely want to know why it's not just Calories In < Calories Out.
Hi!
(I'm new in this TL section, and I don't post on this forum all too often)
The thing is, when your insuline peaks, you make fat AND your testosterone levels plummit, which means : less anabolic activity in your muscles. Besides, fat burning takes some time to bring the energy to your muscles, resulting in muscle catabolism (destruction of your own amino acids to create energy). Now we all know this is unavoidable and even necessary to build muscle while sleeping, but this should be avoided.
I'm dieting right now. I started at 83kg mid-September (5"8/173cm), currently at 68-72kg, only by switching from a pizza-based diet to a healthy diet, and starting working out (cardio at least one hour a week, and weightlifting three times a week). Right now I'm doing at the very least 3 hours of cardio every week (1-2hours running, 2hours boxing), and I go to the gym 5 times a week (split routine, ofc).
Anyway, here's what it boils down to :
- After wake up : glass of water + bcaa or protein shake (25% whey 75% casein), a little bit of almonds, 2x125g of almost fat and carb-free yoghurt
- Lunch break : homemade sandwich : bread (I remove the crumb inside, since it's pure carbs) + 2 slices of cheese, half a can of tuna, baked beans (I remove the sauce, leaving almost carb & fat free beans, with very high fiber content that slows down digestion a lot), 150g of chicken breast & pepper.
- Depending on the day of the week, I can add a protein shake around 4
- Dinner : well yesterday night, I ate : an apple, three yoghurts, half a can of tuna (tastes really awful by itself by the way) & a bcaa shake.
Pre-workout : Muscletech's NeuroCore (mainly contains caffeine, 1,3 DMAA & Creatine HCl) shake w/ bcaa (on workout days, the bcaa shake is the only protein shake I drink since they say not to drink any other proteins during the rest of the day, probably already hard work for the digestive system to process 10grams of bcaa) Post-workout : an apple, and lots of sleep
Background :
Genetic tendency for obesity, biological & chemical engineering college student (after graduating, I'll either go for neuroscience or nutritional science or pure chemistry in order to then get a doctorate and do chem research). I still manage to have quite a bit of free time (and I live like 200 meters from the gym, so I lose no time getting there).
I'll be trying some fat loss supplements since I really have trouble getting rid of my belly fat (I don't have a lot to lose left, but I want sculpted abs). For the first time in my life, I've been complimented on my looks like a month ago and more and more people are doing it. I can't describe how happy that makes me feel. The supplements I'll be taking are :
- NutreX Research's Lipo6X (stimulants, diuretics & compounds that supposedly help get rid of fat and that lower hunger) ; pills - Biotech USA's L-Carnitine + Chrome (well, the name is quite clear : contains L-Carnitine that helps the breaking down of fat so that they can be transported and used in mitochondria to produce ATP) ; drink - Okygen's CLA (well... it's CLA, rumored to help achieve fat loss goals)
These three products have (or rather, should have) synergic activity, even though I can't comment on it right now (my supply should last for about a month, I have maybe 5 to 10 pounds of fat to lose, so not a whole lot, I've already lost like 20-30kg of fat (and gained a lot of muscle mass). When I run out of these, I'll make sure to comment on this thread again to let you know whether they worked or not. I'm not expecting much out of them, since I'm really skeptical on their effects, but since I'm also really curious, I've decided to try. A bunch of reviews said that Lipo6X works, we'll see about that. It does contain compounds that WILL lower hunger (amphetamine-like compounds) and several stimulants to keep you going (again, amphetamine-like molecules do that very well, especially when used with caffeine). For those of you who might wonder, I'll discontinue using my NeuroCore pre-workout when I'm on Lipo6X because they both have a lot of caffeine in it (they recommend gradually going up to 4 pills a day, each containing 100mg of caffeine, and one scoop of NeuroCore contains 100mg too, so maybe I'll use 2 pills of Lipo6X and still have my NeuroCore shake, I don't know).
I was going to write more but I gotta dress and prepare my stuff, since I'll be off to the gym in a few mins.
Edit : By the way, if anyone here's looking for a good pre-workout, the NeuroCore works is wickedly good. Extremely effective stimulant, gets you going for up to maybe two hours and gives you the ability to lift the same weight at the end of your session than you would if you'd began with that particular exercise (due to : increased bloodflow, heartrate, adrenaline release, ...)
Edit nr 2 : forgot to add a couple background information : I'm 20 and live with 5 roommates on campus. I neither drink nor smoke.
Ah thanks Adel, that's the explanation I was looking for (assuming it's correct).
I looked at some stuff like Clenbuterol but it turns out it's not so legal, and also banned in competitions. I'd quite like to at least enter a tested power lifting competition before I turn 24, because my numbers are good enough to qualify for nationals in the 18-23 category (especially if I move down a category in my cut). Once I'm 24 though I'm in the open category and the numbers are significantly higher. I refuse to take Clen and then compete in a drug-free comp.
I also never even have caffeine. I don't drink tea/coffee and I don't like coke or anything. Maybe I should just try some caffeine stuff, I just have never felt like I needed it.
Would pre-workout caffeine stuff mean you then have less energy when you come off it? If so it's not something I want to go near.
Well clen is illegal. You can always try ephedrine as a pre-workout, it also lessens your appetite. Decent supplement for dieting, not legal in every country though. And not sure about legal issues with tested competitions.
I'm in a pretty similar position with your take on caffeine, hardly drink coffee/tea. Before workout i used to take 200mg caffeine, worked great but also gave me a little downphase following post workout meal. (Might have been the insane training volume i used to do.) Nothing a little nap didn't solve though.
On March 20 2013 07:05 Deadeight wrote: Ephedrine is also banned unless you have a medical reason. I'll just stick to not taking anything at all.
Cleaning up my diet should take priority anyway tbh.
EDIT: @mods / Zatic / anyone, are we even allowed to discuss stuff like that here?
I'm sure that if you're talking it from a strictly educational standpoint (and not advising someone to use it) you'd be allowed to discuss it, but I wouldn't exactly go bragging about using it myself or recommend that someone else use it
On March 20 2013 05:50 Deadeight wrote: Ah thanks Adel, that's the explanation I was looking for (assuming it's correct).
I looked at some stuff like Clenbuterol but it turns out it's not so legal, and also banned in competitions. I'd quite like to at least enter a tested power lifting competition before I turn 24, because my numbers are good enough to qualify for nationals in the 18-23 category (especially if I move down a category in my cut). Once I'm 24 though I'm in the open category and the numbers are significantly higher. I refuse to take Clen and then compete in a drug-free comp.
I also never even have caffeine. I don't drink tea/coffee and I don't like coke or anything. Maybe I should just try some caffeine stuff, I just have never felt like I needed it.
Would pre-workout caffeine stuff mean you then have less energy when you come off it? If so it's not something I want to go near.
Well, I certainly hope so
Clenbuterol is much more dangerous. Even at a normal dose (let alone an overdose) you have many many side-effects, one of which being striated muscle tissue (not sure if that's the exact name, it should be but English isn't my native language) cramps. Now this is extremely hazardous because the heart is a striated muscle, and a cramp there would mean a heart failure. Turns out the side effects are proportional to the tremendous benefits this substance can have.
If you take a product forbidden in a competition and then wait some time (the exact amount depending on what you took), it won't show up on the tests, but I get that you can see that as cheating
Some pre-workouts contain no forbidden compounds in them, and mainly work using caffeine and creatine. It still should work pretty well.
Nope, definitely not. Say your total energy right now is A, and you can spend it however you want. Using a pre-workout boost would set your total energy to a higher amount, say A+X. When you're off the pre-workout, your energy reverts back to A. Now the thing is, if the pre-workout is effective, you'll enjoy its effects. And when you're off it, when you get to the end of your session, you will notice that a) you have less energy than when you were on it and b) you can definitely notice that you have the exact same amount of energy you had when you were off it (meaning : if you workout regularly with the same sets and the same exercices for a while before using, during its use and after discontinuating using a stacker, at your last exercise, you'll notice the same fatigue you used to have and at the same time).
You'll thusly have the same energy, but you'll feel like you have less because you used to have more for a little while.
@glurio : Ephedrine is banned in every tested competition and can no longer be used as a dieteing supplement because the danger outweighs the potential benefits it has, and any dosage is now considered a pharmaceutical usage and requires the same testing & commercialization process as medication. And a prescription.
Since I'm new here, I apologize if discussing these issues is forbidden (none of the products I use are illegal, but it is indeed forbidden to use them while competing). I posted thinking it wouldn't be a problem, since I'm neither advising someone to do anything illegal, or helping them to.
200mg of caffeine is a fairly high amount, I usually only go with 100mg (much lighter effect, but better from a health standpoint). I've tried once the maximum amount they recommend on the NeuroCore box (3 scoops -- 300mg of caffeine + other stuff), I was overflowing with energy, couldn't stay in place (I tried to stay still but couldn't help involuntarily trembling), ..., but no caffeine crash. I'm quite caffeine-tolerant and enjoy drinking tea, coffee, coke and other caffeinated beverages. Wouldn't do that anymore though, since it's quite expensive and way too effective, that's not the effect I'm looking for -- I only want a little boost to go the extra mile at the gym.
I'm working on cutting right now. I'm currently 161 lb at 5'7" (73 kg at 170 cm) and would like to lose at least 10 pounds by summer, preferably 20. I'm living on campus right now, so my dietary options are somewhat limited, but I manage. My current diet is typically this:
Breakfast: Bacon & Ham Omelette with mushrooms, onions, and spinach, banana, water Lunch: Some fruit Dinner: Stir fry bowl with rice, apple, water Late night snack: apple
As for my workouts, I typically lift for about 2 hours, 3 days a week with the following schedule:
Monday: chest and upper back Wednesday: arms and shoulders Friday: legs and lower back
Tuesdays I swing dance and during the weekend, I try to get some more cardio in, but that has been slacking recently. In any case, that's how I'm preparing for Summer.
On March 04 2013 09:01 eshlow wrote: 1. Lift heavy weights. 2. Eat 200-500 kcals below maintanance 3. 1 g/lbs protein 4. Sleep a lot
Get rid of the wheat crackers and eat fruit instead.
Not sure why you want to starve yourself....
Fruit contains lots of fructose (and dextrose) which are sugars that generate an absurdly high insulin peak, much higher than for example sucrose or lactose. If you want to lose fat, you should go for carbs that don't generate such high peaks (rice, potatoes, bread, pasta). Because as we all know, insulin peaks is thé main transport unit to get that fat into the fat cells.
Why does that even matter? So your insulin peaks and you make some fat, how does that change how many calories you're burning?
After the insulin peak the blood sugar will drop and glucagon will be released, turning fat stores into blood sugar. How does eating a particular sugar mean that your body then just burns fewer calories?
I'm no expert, I genuinely want to know why it's not just Calories In < Calories Out.
Hi!
(I'm new in this TL section, and I don't post on this forum all too often)
The thing is, when your insuline peaks, you make fat AND your testosterone levels plummit, which means : less anabolic activity in your muscles.
I think you are forgetting that insulin is probably one of the most anabolic substances out there.
When your insulin spikes your body takes up glucose to form glycogen, stores fat and starts forming muscle tissue from the amino acids. This what caused everyone to have a good postworkout meal with protein and carbs because then you had the insulin spike to bring "home" the amino acids and build more muscle.
On the clen thing, if you haven't even done caffine you are not going to like it. Also, it clears out in something like less than 3 days so it is generally pretty safe to use in tested competitions.
On March 20 2013 14:34 Beamer wrote: I'm working on cutting right now. I'm currently 161 lb at 5'7" (73 kg at 170 cm) and would like to lose at least 10 pounds by summer, preferably 20. I'm living on campus right now, so my dietary options are somewhat limited, but I manage. My current diet is typically this:
Breakfast: Bacon & Ham Omelette with mushrooms, onions, and spinach, banana, water Lunch: Some fruit Dinner: Stir fry bowl with rice, apple, water Late night snack: apple
As for my workouts, I typically lift for about 2 hours, 3 days a week with the following schedule:
Monday: chest and upper back Wednesday: arms and shoulders Friday: legs and lower back
Tuesdays I swing dance and during the weekend, I try to get some more cardio in, but that has been slacking recently. In any case, that's how I'm preparing for Summer.
You should eat a lot more protein to increase muscularity, which it in turn makes it easier to lose fat. Eat lots of lean meat, chicken breast and fish. Most people will tell a 160 lb guy to consume 160g of protein per day. I'd say get at least 100g.
Should be possible to reach shredded status within a couple of months before the weather starts to allow beach times here in Denmark (we still have snow).
My strategy? I eat healthy all year around but just love food, so it's hard to just cut back by a lot all of a sudden. So it's just by pure motivation I guess, no magic there.
Has anybody heard of the JJ Virgin diet? I've been on it since early January. Basically you don't eat: Corn, I don't avoid corn-fed chicken or beef, but I don't eat anything else Gluten Egg Soy Dairy Peanuts Sugar (nothing over 5g)
I wasn't overwight to start with, but I wanted to cut my stomach fat (rest of my body is pretty lean). Currently 6 feet, ~70kgs, maybe slightly less.
Generally my meals are Breakfast: Shake (rice based protein powder, add hemp seeds, ground flax seeds, baby spinach, fruits (mostly berries, if i have strawberries or pineapple i add some of those too)
For lunch and dinner I usually make a big pot of food, I'll usually throw in quinoa, celery, green peppers, carrots, can of diced tomatoes, olives, loean ground beef, chick peas, things like that. Usually lasts 2-3 days so I just grab a bowl of that for both my meals, and have a slice of gluten free bread with almond butter on it.
Generally I avoid snacks, but if I do I have an apple, cut it in half, fill the middle with almond butter.
I work out 4-5 days a week for the past 3-4 years, recently started starting strength and doing 20 mins of cardio (1.5 mins running, 1 min walking intervals).
Anyways, so that's I think most of the relevant info I can give for a decent answer - I was losing belly fat for the first month or so, but recently started getting it back and I'm not too happy about that. Anybody want to give me some suggestions? Basically I eat well and exercise, and as far as I'm concerned I shouldn't be gaining anything
The diet is based around allergenic reactions, people tend to have reactions to foods that they weren't aware of. Eggs are apparently one of those foods - I didn't spend much time learning what the theory of it all was, I just basically trusted her research (she's a reliable person, tons of experience and history) and went with it. What would I benefit from eggs, from a belly fat perspective?
edit - A part of the diet is to go 3 weeks without eating any of those 7 food categories, then 1 week at a time, you reintroduce 4 of those foods 1 at a time for 4 days to see if you react to them (bloating, inflammation, pain [ex: my mom noticed she gets joint pain if she eats bread], etc). I didn't have a reaction to eggs, so I could eat them if I wanted to.
On March 21 2013 00:32 Zenbrez wrote: The diet is based around allergenic reactions, people tend to have reactions to foods that they weren't aware of. Eggs are apparently one of those foods - I didn't spend much time learning what the theory of it all was, I just basically trusted her research (she's a reliable person, tons of experience and history) and went with it. What would I benefit from eggs, from a belly fat perspective?
edit - A part of the diet is to go 3 weeks without eating any of those 7 food categories, then 1 week at a time, you reintroduce 4 of those foods 1 at a time for 4 days to see if you react to them (bloating, inflammation, pain [ex: my mom noticed she gets joint pain if she eats bread], etc). I didn't have a reaction to eggs, so I could eat them if I wanted to.
So many fantastic micro nutrients that are good for you, and the taste, at least for me, is absolutely amazing. Everybody used to be concerned about consuming too many eggs some years ago due to cholesterole, but recent research have shown that unless you consume absurd amounts of eggs, the harmful effects are very debatable.
On March 21 2013 00:23 KOVU wrote: Cutting out dairy, corn and sugar seems like a great idea health wise, but why would you ever cut out eggs of your diet?
What's wrong with dairy, particularly milk? It seems like a really good source to increase protein intake.
On March 21 2013 00:23 KOVU wrote: Cutting out dairy, corn and sugar seems like a great idea health wise, but why would you ever cut out eggs of your diet?
What's wrong with dairy, particularly milk? It seems like a really good source to increase protein intake.
there's some debate going on about whether milk is healthy for you (use of growth hormones in cows, casein, lactose intolerance, etc). then again, there are health debates for every single type of food ever (except water lol), so just eat what you want, see how your body reacts to it, and go from there. if drinking milk makes me build muscle, recover faster, sleep better, and feel better, no amount of research saying "milk is bad" is going to keep me from drinking it.
I drink 2 liters of milk and eat yoghurt almost every day, but my body has no problem dealing with large amounts of dairy. I'm very fortunate in that way, but a lot of other people have problems with lactose intolerance, especially asians. I love my milk though, but i understand that someone might not
On March 24 2013 12:36 Zenbrez wrote: If anybody could offer me some suggestions from above post I'd appreciate it
if you've stopped losing belly fat, then you are no longer on a caloric deficit. you'll need to eat a bit less, spend more calories (through working out), or both. your diet looks pretty healthy, so you don't really need to change much except eat smaller portions.
if youre wondering what foods to eat less of, cutting out the calorie-dense foods will make the biggest difference. stuff like nuts, almond butter, maybe chick peas (im not sure, just guessing).... im sure you can google up some website that gives you the actual numbers.
another suggestion would be to reduce your caloric intake gradually, rather than suddenly. if you suddenly cut out 500kcals, it'll be tough to keep it up and you might splurge and eat a ton. it's easier to handle if you reduce 100kcals, wait 3-5 days, and then cut out another 100kcal, etc.
finally, i didnt see you mention what you drink, so i dont know if you already do this, but only drink water. no fruit juice or soda or anything.
From an aesthetic point of view, yes I do know most lifters laugh at "chicken legs", but my impression is that relatively thinner legs make one look taller. They have a kind of "elongating" effect.
I'll chip in to this discussion. Currently I'm on a very rigorous diet. I wouldn't reccomend it to everyone, but I've tried it once and I know it works. It's basically not eating solid food for a month,only once a week, then eating one solid meal a day for two weeks, instead only drinking protein shakes and taking supplements and fish oil.
Before you all start bashing on me, please read the description of the diet and the target audience. Like I said it's radical and it's now for everyone but if you want results and are willing to sacrifice a little, it's a great diet. It has a work out plan and if you follow the steps correctly you will deff loose lots of fat and even gain some muscle mass. You don't need to use you this specific producer supplements.
I've used them on my first time with this diet and I've lost 22lbs in 4 weeks, and total of 27 lbs in 6 weeks. From 198 lbs 6'1 i went to 170-171lbs. I got ripped. No magic here. Just hard work and consistency. This diet is called Velocity Diet and it's a plan from a website called t-nation. I'll post the link, if its illegal please mods to remove it and I could PM it to intrested people. Please coment and tell me what you think.
i read through the diet and all the supplements and training. some questions/thoughts: - how much does it cost for you to get all the supplements you need for that 4-week period? (im genuinely curious, not trying to be a dick here) - do you get really hungry from only taking supplements and drinking those shakes? - it's easy to be skeptical of something that advocates taking only supplements and powdered shakes for 4 weeks. why should i do this diet instead of getting my nutrients from actual food while maintaining a caloric deficit to lose weight? - where can i find the actual workouts? i read through the description of the beginner, intermediate, and advanced workouts, but no actual workout schedule, what types of lifts and exercises...?
it seems like this program does indeed deliver results. and if you are someone who needs to follow a very specific program so that you dont "cheat," this seems great. however, if you are someone who has the discipline to maintain a caloric deficit on actual food, you should be able to get the same results without spending that much money.
On March 24 2013 17:49 ieatkids5 wrote: why should i do this diet instead of getting my nutrients from actual food while maintaining a caloric deficit to lose weight?
Same question here. It says that I'm supposed to eat about 1400 cal on non-workout days and 1800 cal on workout days. Why not do the same but by eating actual food and supplements?
Btw ieatkids5 : when you use their calculator, they give you a link to buy their supplement package. It costs 430$ with free FedEx Shipping in USA/48.
On a side-note, Rob Riches prepares very tasty healthy meals and teaches you how to get them done yourself. Check out this one, for example :
On March 20 2013 22:49 iLikeRain wrote: Started my cut a few days ago.
Currently sitting on 97kg, 192cm with 11-12%
Should be possible to reach shredded status within a couple of months before the weather starts to allow beach times here in Denmark (we still have snow).
My strategy? I eat healthy all year around but just love food, so it's hard to just cut back by a lot all of a sudden. So it's just by pure motivation I guess, no magic there.
Wtf you're huge. Can't imagine that when you're that big at 11-12% you'd have a problem with cutting 500kcals/day from your diet. Care to post pics?
190'ish grams of protein. 250'ish grams of carbs. 70'ish grams of fats. 2300 calories.
This is what I eat everyday. Water, coffee and green tea is what I drink.
I hit the gym 6 days a week.
Monday: Chest Tuesday: Legs Wednesday: Crossfit or if I feel I want to hit something two times in one week. Thursday: Shoulders Friday: Rest Saturday: Back Sunday: Arms
@ ieatkids5, I forgot to mention, yeah I only drink water. I guess I'll have to cut out almond butter, which is unfortunate since I am in love with it.
On March 24 2013 17:49 ieatkids5 wrote: i read through the diet and all the supplements and training. some questions/thoughts: - how much does it cost for you to get all the supplements you need for that 4-week period? (im genuinely curious, not trying to be a dick here) - do you get really hungry from only taking supplements and drinking those shakes? - it's easy to be skeptical of something that advocates taking only supplements and powdered shakes for 4 weeks. why should i do this diet instead of getting my nutrients from actual food while maintaining a caloric deficit to lose weight? - where can i find the actual workouts? i read through the description of the beginner, intermediate, and advanced workouts, but no actual workout schedule, what types of lifts and exercises...?
it seems like this program does indeed deliver results. and if you are someone who needs to follow a very specific program so that you dont "cheat," this seems great. however, if you are someone who has the discipline to maintain a caloric deficit on actual food, you should be able to get the same results without spending that much money.
Hi, I'm sorry I didn't get to you earlier.
Answers to you questions: Q: - how much does it cost for you to get all the supplements you need for that 4-week period? (im genuinely curious, not trying to be a dick here) A: You are not being a dick, it's an obvious question with so many scams around the Internet. If I remember correctly it is around $500. I don't remember precisely but it's a little less than that and if u live in the continental US, the shipping is free. I know it seems like a lot of money, but you have to take into consideration that during that time you will not spend any money on any food except one HSM( Healthy Solid Meal) a week for the 4-week period, then one HSM a day for the next two weeks. You can look at it this way $500/6 weeks or 42 days= $11.9~$12/day. It's not that much considering how much an average person spends of food daily.
Q: - do you get really hungry from only taking supplements and drinking those shakes? A: I'll be honest with you, "You fuckin do ", Especially for the first few days. I mean, you are not used to drinking supplements all day instead of solid food. Nobody is. But it gets easier as days go by and you see progress. It's also a good test for your character, if you can actually do it. Like I said in the previous post, it's probably not the best or most optimal way but it works great. By week 2 you are amazed how much time do you have, especially in the morning since you don't need to prepare/eat food. And when Sat/Sunday is around the corner you are super happy cause you know that you can reward yourself with 1 HSM.
Q: - it's easy to be skeptical of something that advocates taking only supplements and powdered shakes for 4 weeks. why should i do this diet instead of getting my nutrients from actual food while maintaining a caloric deficit to lose weight? A: You are 100 % correct that actual whole foods are better for you, but this diet as it's called Velocity, is not for a long period of time, it's designed to shed that fat quickly and to motivate you to keep pushing yourself even further. I don't know the exact reasons for this, but the designers of the diet explain why go with the suppls on the website.
Q: - where can i find the actual workouts? i read through the description of the beginner, intermediate, and advanced workouts, but no actual workout schedule, what types of lifts and exercises...? A: I'm posting few pictures with exact placement of the workouts. They include descriptions and videos so newcomers can see exactly what to do step by step. 1-You go to Velocity Training tab 2- Then you click on Training Program tab 3- Then you choose your level of gym experience 4- You can also download specific sheets for you to keep track.
On March 24 2013 17:49 ieatkids5 wrote: why should i do this diet instead of getting my nutrients from actual food while maintaining a caloric deficit to lose weight?
Same question here. It says that I'm supposed to eat about 1400 cal on non-workout days and 1800 cal on workout days. Why not do the same but by eating actual food and supplements?
Btw ieatkids5 : when you use their calculator, they give you a link to buy their supplement package. It costs 430$ with free FedEx Shipping in USA/48.
On a side-note, Rob Riches prepares very tasty healthy meals and teaches you how to get them done yourself. Check out this one, for example :
You can do the same with actual food, I know that all you need is caloric deficit. But, like I said this diet is not for everyone, I wanted to try it and I wanted to test myself if I could do it. I'm not trying to convince anyone that powdered protein mixed with water is better than nice grilled chicken breast. That was not my intention. All I wanted to do was to include my input on how to get ripped and to this tread. BTW, these turkey burgers look amazing. Subscribed to the channel, I'm gonna try some of these recipes in a week when my 4 week period of drinking shakes is over. Btw lost 14lbs so far :D.
On March 25 2013 10:39 Zenbrez wrote: @ ieatkids5, I forgot to mention, yeah I only drink water. I guess I'll have to cut out almond butter, which is unfortunate since I am in love with it.
IT SHALL BE DONE
you could always cut something else i love almond butter as well, and i sometimes have that or sunflower seed butter because im allergic to peanuts.
On March 24 2013 17:49 ieatkids5 wrote: i read through the diet and all the supplements and training. some questions/thoughts: - how much does it cost for you to get all the supplements you need for that 4-week period? (im genuinely curious, not trying to be a dick here) - do you get really hungry from only taking supplements and drinking those shakes? - it's easy to be skeptical of something that advocates taking only supplements and powdered shakes for 4 weeks. why should i do this diet instead of getting my nutrients from actual food while maintaining a caloric deficit to lose weight? - where can i find the actual workouts? i read through the description of the beginner, intermediate, and advanced workouts, but no actual workout schedule, what types of lifts and exercises...?
it seems like this program does indeed deliver results. and if you are someone who needs to follow a very specific program so that you dont "cheat," this seems great. however, if you are someone who has the discipline to maintain a caloric deficit on actual food, you should be able to get the same results without spending that much money.
Hi, I'm sorry I didn't get to you earlier.
Answers to you questions: Q: - how much does it cost for you to get all the supplements you need for that 4-week period? (im genuinely curious, not trying to be a dick here) A: You are not being a dick, it's an obvious question with so many scams around the Internet. If I remember correctly it is around $500. I don't remember precisely but it's a little less than that and if u live in the continental US, the shipping is free. I know it seems like a lot of money, but you have to take into consideration that during that time you will not spend any money on any food except one HSM( Healthy Solid Meal) a week for the 4-week period, then one HSM a day for the next two weeks. You can look at it this way $500/6 weeks or 42 days= $11.9~$12/day. It's not that much considering how much an average person spends of food daily.
Q: - do you get really hungry from only taking supplements and drinking those shakes? A: I'll be honest with you, "You fuckin do ", Especially for the first few days. I mean, you are not used to drinking supplements all day instead of solid food. Nobody is. But it gets easier as days go by and you see progress. It's also a good test for your character, if you can actually do it. Like I said in the previous post, it's probably not the best or most optimal way but it works great. By week 2 you are amazed how much time do you have, especially in the morning since you don't need to prepare/eat food. And when Sat/Sunday is around the corner you are super happy cause you know that you can reward yourself with 1 HSM.
Q: - it's easy to be skeptical of something that advocates taking only supplements and powdered shakes for 4 weeks. why should i do this diet instead of getting my nutrients from actual food while maintaining a caloric deficit to lose weight? A: You are 100 % correct that actual whole foods are better for you, but this diet as it's called Velocity, is not for a long period of time, it's designed to shed that fat quickly and to motivate you to keep pushing yourself even further. I don't know the exact reasons for this, but the designers of the diet explain why go with the suppls on the website.
Q: - where can i find the actual workouts? i read through the description of the beginner, intermediate, and advanced workouts, but no actual workout schedule, what types of lifts and exercises...? A: I'm posting few pictures with exact placement of the workouts. They include descriptions and videos so newcomers can see exactly what to do step by step. 1-You go to Velocity Training tab 2- Then you click on Training Program tab 3- Then you choose your level of gym experience 4- You can also download specific sheets for you to keep track.
thanks for all the info! now that i think about it, if one really needs to get rid of a lot of fat in a short amount of time, then it'd be difficult to still get all of your nutrients if you're eating a regular real food diet. sounds like a pretty cool experience to stick with it and see the results.
On March 24 2013 17:49 ieatkids5 wrote: why should i do this diet instead of getting my nutrients from actual food while maintaining a caloric deficit to lose weight?
Same question here. It says that I'm supposed to eat about 1400 cal on non-workout days and 1800 cal on workout days. Why not do the same but by eating actual food and supplements?
Btw ieatkids5 : when you use their calculator, they give you a link to buy their supplement package. It costs 430$ with free FedEx Shipping in USA/48.
On a side-note, Rob Riches prepares very tasty healthy meals and teaches you how to get them done yourself. Check out this one, for example :
You can do the same with actual food, I know that all you need is caloric deficit. But, like I said this diet is not for everyone, I wanted to try it and I wanted to test myself if I could do it. I'm not trying to convince anyone that powdered protein mixed with water is better than nice grilled chicken breast. That was not my intention. All I wanted to do was to include my input on how to get ripped and to this tread. BTW, these turkey burgers look amazing. Subscribed to the channel, I'm gonna try some of these recipes in a week when my 4 week period of drinking shakes is over. Btw lost 14lbs so far :D.
Well, I don't really have 500$ to spend (I spend about 200$ in food every month, I'm still a student so... I don't have much money), so I can't try, but I'm quite sure I can do it pretty easily (I fast one month a year, from sunrise to sunset, so doing the same thing but being able to drink shouldn't be too much of a problem after the first two to three days). I'm quite fond of shakes, easy to make, you just gotta drink them and you're done, not that many dishes to wash, ... I'll try to save some money and try that. 14lbs in three weeks, that would be 2,1kg/week, which is in my opinion way too much. You're probably losing some muscle mass. A good number to remember is that if you're fairly lean (so only a little bit of belly fat and some fat here and there), if you lose more than 1 pound/500g / week, you're likely losing some lean mass. That's what my nutritionist says (and he knows his stuff... he also follows olympic athletes, and he's got a crapton of diploma). The most you can lose in a week without losing lean mass is 2 pounds/week, and even if you've got 20-30pounds to lose, you can't lose more than that.
You should subscribe to the following two channels : ProzisNutrition and RJRiches, many awesome vids. Love it.
I'm starting to have trouble coping with my diet. It's very difficult since I barely eat (only what's really necessary... not even half of what I usually eat I think), and yeah sure I'm losing some fat here and there but I feel like I'm never gonna get shredded. My motivation and morale are plummeting right now. I weighed 68,8kgs on March 12th, and this morning (13 days later) I weighed 68,1kgs... I lost like .7 or .8lb/week... If it goes on steadily I'll reach 66kgs in exactly 6 weeks according to my calculator, and I'd be hoping that at 66kgs I'd be ripped, which doesn't seem believable seeing how much I still have to lose...
I don't have anything to motivate me outside of myself. I've fueled my workouts and extremely strict diet (though there've been variations in it, I've followed it strictly) with pure willpower (which is already very good tbh... I used to drink only regular coke, juice, ... all of those containing 10-15g/100ml in them, I used to be able to drink a 2L bottle of regular coke w/ I believe 12g sugar/100ml in maybe 4 hours, have pizza at every meal, breakfast with processed cereals that had added sugar, chocolate, etc in them, with whole milk, etc and changed in a single day to a 100% healthy diet and started working out at least 4 times/week, ...) but I really feel like my willpower's starting to run out. I went through a really bad breakup 5 months ago (after a 3 and half years long relationship), failed my freshman year (6.5 months ago ; I started working out 2 tweeks later, I've been working out for 6months and 10 days), etc, and my morale's never been too high to begin with, I was really down at that time, I'm feeling better about myself now but it's still very difficult for me, I've barely had any social contacts for the past 6 months (I have close to no friends and live with 5 roommates but the only thing we say to each other is : "hey how you doin"... thinkin' about it, I have like one friend, that's it... I have maybe 3-4 other people in my life but they're more acquaintances that friends).
Anyway, dunno why I'm starting to say all this stuff... If I wanna tell the internet about my life I'll just post in the blog section, sorry 'bout that. Anyone got any piece of advice they can give me to overcome this mental state? At least the "burnout willpower" part.
On March 24 2013 17:49 ieatkids5 wrote: why should i do this diet instead of getting my nutrients from actual food while maintaining a caloric deficit to lose weight?
Same question here. It says that I'm supposed to eat about 1400 cal on non-workout days and 1800 cal on workout days. Why not do the same but by eating actual food and supplements?
Btw ieatkids5 : when you use their calculator, they give you a link to buy their supplement package. It costs 430$ with free FedEx Shipping in USA/48.
On a side-note, Rob Riches prepares very tasty healthy meals and teaches you how to get them done yourself. Check out this one, for example :
You can do the same with actual food, I know that all you need is caloric deficit. But, like I said this diet is not for everyone, I wanted to try it and I wanted to test myself if I could do it. I'm not trying to convince anyone that powdered protein mixed with water is better than nice grilled chicken breast. That was not my intention. All I wanted to do was to include my input on how to get ripped and to this tread. BTW, these turkey burgers look amazing. Subscribed to the channel, I'm gonna try some of these recipes in a week when my 4 week period of drinking shakes is over. Btw lost 14lbs so far :D.
Well, I don't really have 500$ to spend (I spend about 200$ in food every month, I'm still a student so... I don't have much money), so I can't try, but I'm quite sure I can do it pretty easily (I fast one month a year, from sunrise to sunset, so doing the same thing but being able to drink shouldn't be too much of a problem after the first two to three days). I'm quite fond of shakes, easy to make, you just gotta drink them and you're done, not that many dishes to wash, ... I'll try to save some money and try that. 14lbs in three weeks, that would be 2,1kg/week, which is in my opinion way too much. You're probably losing some muscle mass. A good number to remember is that if you're fairly lean (so only a little bit of belly fat and some fat here and there), if you lose more than 1 pound/500g / week, you're likely losing some lean mass. That's what my nutritionist says (and he knows his stuff... he also follows olympic athletes, and he's got a crapton of diploma). The most you can lose in a week without losing lean mass is 2 pounds/week, and even if you've got 20-30pounds to lose, you can't lose more than that.
You should subscribe to the following two channels : ProzisNutrition and RJRiches, many awesome vids. Love it.
I'm starting to have trouble coping with my diet. It's very difficult since I barely eat (only what's really necessary... not even half of what I usually eat I think), and yeah sure I'm losing some fat here and there but I feel like I'm never gonna get shredded. My motivation and morale are plummeting right now. I weighed 68,8kgs on March 12th, and this morning (13 days later) I weighed 68,1kgs... I lost like .7 or .8lb/week... If it goes on steadily I'll reach 66kgs in exactly 6 weeks according to my calculator, and I'd be hoping that at 66kgs I'd be ripped, which doesn't seem believable seeing how much I still have to lose...
I don't have anything to motivate me outside of myself. I've fueled my workouts and extremely strict diet (though there've been variations in it, I've followed it strictly) with pure willpower (which is already very good tbh... I used to drink only regular coke, juice, ... all of those containing 10-15g/100ml in them, I used to be able to drink a 2L bottle of regular coke w/ I believe 12g sugar/100ml in maybe 4 hours, have pizza at every meal, breakfast with processed cereals that had added sugar, chocolate, etc in them, with whole milk, etc and changed in a single day to a 100% healthy diet and started working out at least 4 times/week, ...) but I really feel like my willpower's starting to run out. I went through a really bad breakup 5 months ago (after a 3 and half years long relationship), failed my freshman year (6.5 months ago ; I started working out 2 tweeks later, I've been working out for 6months and 10 days), etc, and my morale's never been too high to begin with, I was really down at that time, I'm feeling better about myself now but it's still very difficult for me, I've barely had any social contacts for the past 6 months (I have close to no friends and live with 5 roommates but the only thing we say to each other is : "hey how you doin"... thinkin' about it, I have like one friend, that's it... I have maybe 3-4 other people in my life but they're more acquaintances that friends).
Anyway, dunno why I'm starting to say all this stuff... If I wanna tell the internet about my life I'll just post in the blog section, sorry 'bout that. Anyone got any piece of advice they can give me to overcome this mental state? At least the "burnout willpower" part.
Hey Adel. You live in Belgium I assume. I just can't imagine how can you live off $200 a month which is like 155Euros, and that gives you around 39 Euros a week. I'm not saying it's impossible but it's gotta be fuckin hard. I don't mean to be a dick, but what do you eat, bird seeds ? Anyways, I'm not here to convince anyone or sell this diet. Just wanted to add my 2 cents. As for your observation, regarding how much fat you can burn without loosing lean muscle mass, I'm not an expert, but I think that the authors of this diet thought about it too. It's prolly not healthy but if you need to loose fat quick it works. And I will leave it there. Now, the most important part. Loosing your motivation and being discouraged with results. Well I got three words for you, Deal with it . I know it sounds harsh but you gotta stick to your goals.You will fail sometimes, we all do, but you just don't give up. Keep going, I'll be checking on you . As for the lack of friends, sometimes its a good think, cause friends can be toxic.I hope this motivates you a bit. BTW I was engaged and in a relationship for 5 years, and we broke up, and guess what, I met someone better . You will be aight mate. Take care of youself.
On March 24 2013 17:49 ieatkids5 wrote: why should i do this diet instead of getting my nutrients from actual food while maintaining a caloric deficit to lose weight?
Same question here. It says that I'm supposed to eat about 1400 cal on non-workout days and 1800 cal on workout days. Why not do the same but by eating actual food and supplements?
Btw ieatkids5 : when you use their calculator, they give you a link to buy their supplement package. It costs 430$ with free FedEx Shipping in USA/48.
On a side-note, Rob Riches prepares very tasty healthy meals and teaches you how to get them done yourself. Check out this one, for example :
You can do the same with actual food, I know that all you need is caloric deficit. But, like I said this diet is not for everyone, I wanted to try it and I wanted to test myself if I could do it. I'm not trying to convince anyone that powdered protein mixed with water is better than nice grilled chicken breast. That was not my intention. All I wanted to do was to include my input on how to get ripped and to this tread. BTW, these turkey burgers look amazing. Subscribed to the channel, I'm gonna try some of these recipes in a week when my 4 week period of drinking shakes is over. Btw lost 14lbs so far :D.
Well, I don't really have 500$ to spend (I spend about 200$ in food every month, I'm still a student so... I don't have much money), so I can't try, but I'm quite sure I can do it pretty easily (I fast one month a year, from sunrise to sunset, so doing the same thing but being able to drink shouldn't be too much of a problem after the first two to three days). I'm quite fond of shakes, easy to make, you just gotta drink them and you're done, not that many dishes to wash, ... I'll try to save some money and try that. 14lbs in three weeks, that would be 2,1kg/week, which is in my opinion way too much. You're probably losing some muscle mass. A good number to remember is that if you're fairly lean (so only a little bit of belly fat and some fat here and there), if you lose more than 1 pound/500g / week, you're likely losing some lean mass. That's what my nutritionist says (and he knows his stuff... he also follows olympic athletes, and he's got a crapton of diploma). The most you can lose in a week without losing lean mass is 2 pounds/week, and even if you've got 20-30pounds to lose, you can't lose more than that.
You should subscribe to the following two channels : ProzisNutrition and RJRiches, many awesome vids. Love it.
I'm starting to have trouble coping with my diet. It's very difficult since I barely eat (only what's really necessary... not even half of what I usually eat I think), and yeah sure I'm losing some fat here and there but I feel like I'm never gonna get shredded. My motivation and morale are plummeting right now. I weighed 68,8kgs on March 12th, and this morning (13 days later) I weighed 68,1kgs... I lost like .7 or .8lb/week... If it goes on steadily I'll reach 66kgs in exactly 6 weeks according to my calculator, and I'd be hoping that at 66kgs I'd be ripped, which doesn't seem believable seeing how much I still have to lose...
I don't have anything to motivate me outside of myself. I've fueled my workouts and extremely strict diet (though there've been variations in it, I've followed it strictly) with pure willpower (which is already very good tbh... I used to drink only regular coke, juice, ... all of those containing 10-15g/100ml in them, I used to be able to drink a 2L bottle of regular coke w/ I believe 12g sugar/100ml in maybe 4 hours, have pizza at every meal, breakfast with processed cereals that had added sugar, chocolate, etc in them, with whole milk, etc and changed in a single day to a 100% healthy diet and started working out at least 4 times/week, ...) but I really feel like my willpower's starting to run out. I went through a really bad breakup 5 months ago (after a 3 and half years long relationship), failed my freshman year (6.5 months ago ; I started working out 2 tweeks later, I've been working out for 6months and 10 days), etc, and my morale's never been too high to begin with, I was really down at that time, I'm feeling better about myself now but it's still very difficult for me, I've barely had any social contacts for the past 6 months (I have close to no friends and live with 5 roommates but the only thing we say to each other is : "hey how you doin"... thinkin' about it, I have like one friend, that's it... I have maybe 3-4 other people in my life but they're more acquaintances that friends).
Anyway, dunno why I'm starting to say all this stuff... If I wanna tell the internet about my life I'll just post in the blog section, sorry 'bout that. Anyone got any piece of advice they can give me to overcome this mental state? At least the "burnout willpower" part.
Hey Adel. You live in Belgium I assume. I just can't imagine how can you live off $200 a month which is like 155Euros, and that gives you around 39 Euros a week. I'm not saying it's impossible but it's gotta be fuckin hard. I don't mean to be a dick, but what do you eat, bird seeds ? Anyways, I'm not here to convince anyone or sell this diet. Just wanted to add my 2 cents. As for your observation, regarding how much fat you can burn without loosing lean muscle mass, I'm not an expert, but I think that the authors of this diet thought about it too. It's prolly not healthy but if you need to loose fat quick it works. And I will leave it there. Now, the most important part. Loosing your motivation and being discouraged with results. Well I got three words for you, Deal with it . I know it sounds harsh but you gotta stick to your goals.You will fail sometimes, we all do, but you just don't give up. Keep going, I'll be checking on you . As for the lack of friends, sometimes its a good think, cause friends can be toxic.I hope this motivates you a bit. BTW I was engaged and in a relationship for 5 years, and we broke up, and guess what, I met someone better . You will be aight mate. Take care of youself.
PS. Thx for the channels, subscribed :D.
I do live in Belgium, as my TL profile states. After paying my rent & stuff that's what I'm left with, so gotta go with it, right. I'm really careful when I buy food and don't really have other expenses now that I've got everything I need for the various sports I do. I hardly go out, and since I don't eat chips, chocolate etc, and only drink water & milk, I can therefore save quite a bit of money. And I'm on a 1000-1500 cal diet right now... I barely eat (only the necessary nutrients to allow my body to function properly). And as to when I'll be back on a 3-4000cal diet, 150-200€ get me by quite easily, I just have to buy almost exclusively cheap food but I'm a great cook so... taste & quality are still there. I'm currently doing stuff for uni right now so I don't have enough time to discuss my usual diet, but I'll probably do that at some point.
Yeah, sure, I got your point about that diet. It probably works, it looks well built. And probably not healthy but I personally wouldn't care. Something's gotta kill you at some point, right? I'd rather enjoy my youth as much as I can and die at 60, than restricting myself a lot to die at 80. Anyway, off-topic. I suppose that's the amount of fat you can burn while still eating healthy amounts of food. I guess it's possible to lose more quicker if you keep a 1000-1500cal diet, and the fact that it's for a short time span (like what, 3 weeks?) allows you to do that without damaging (too much?) your health. I'm doing a diet quite close to yours, but with some "real" food (very little though). About the same amount of calories.
Regarding the motivation thing... I'll keep working out & dieting & stuff even if I lose some of my motivation. My whole life, I've only had two positive aspects that lasted : I have an iron will that allows me to lift mountains if my goals require it, and I'll keep the other one for myself, because it'd sound like useless bragging (can tell in pm if anyone wants to know... but I doubt anyone cares). I don't have many friends because I've never let anyone drag me and push me into doing things I didn't want to do. Most people perceive this as being "not funny" or whatever, I don't really care about these people. I'm sure I'll meet someone worth it someday, I just sometimes wish it'd happen quickly, because I can get very lonely, but it doesn't last too long ('til the next workout, usually). The fact that some random guy I met on the internet cares enough to tell me "it's gonna be alright, take care of yourself" does feel somewhat nice. Thanks. (I think that people see me as a guy that's never down because I don't show my sadness, so I suppose they don't see the fact that I need kindness... anyway that's how I explain why noone ever does anything for me out of pure kindness.)
Gotta keep working (even though I don't wanna 'cause it messes with my sleep and my recovery... T_T). See you around
PS : you're most welcome PSbis : I'm not sure whether they ship to Poland, but www.prozis.com is a great website. Cheapest prices I've ever seen, extremely quick delivery (like really ... I ordered a couple things last Monday at 4am, and by last Tuesday 2pm I'd received it... 24hour delivery and almost instant order packaging... was shocked to see the deliveryman so quickly)... you should check it out
On March 27 2013 09:59 LovE- wrote: Well, this sucks. Me and a buddy of mine made a challenge that whoever doesn't have a 6 pack by June 15 gets punched in the face.
... Time for me to truly dedicate myself :| Any tips?
try a cyclic low carb. You can play around with it....like 4 days low carb and then eat carbs on the 5th day.
On March 27 2013 09:59 LovE- wrote: Well, this sucks. Me and a buddy of mine made a challenge that whoever doesn't have a 6 pack by June 15 gets punched in the face.
... Time for me to truly dedicate myself :| Any tips?
read this thread lol
jkjk~ although i've never been on a cut myself, here's what i've learned from TLHF - eat 300-500kcal below maintenance, more if you need to lose fat more quickly - keep lifting heavy, as frequently as your normal routine, but decrease the volume - HIIT is also good for losing fat, but you probably wont be able to do both heavy lifting and HIIT if you're cutting - feel free to take some supplements if you're not getting all your nutrients from not eating enough
On March 27 2013 09:59 LovE- wrote: Well, this sucks. Me and a buddy of mine made a challenge that whoever doesn't have a 6 pack by June 15 gets punched in the face.
... Time for me to truly dedicate myself :| Any tips?
read this thread lol
jkjk~ although i've never been on a cut myself, here's what i've learned from TLHF - eat 300-500kcal below maintenance, more if you need to lose fat more quickly - keep lifting heavy, as frequently as your normal routine, but decrease the volume - HIIT is also good for losing fat, but you probably wont be able to do both heavy lifting and HIIT if you're cutting - feel free to take some supplements if you're not getting all your nutrients from not eating enough
I dont really think it matters if you eat below maintenance to lose fat. Eating more meat + less carbs will lean u out really quickly.
I probably ate more calories when I leaned out since I just ate alot more meat.
Haha yeah I know I've followed this thread since it started so I have a pretty good idea. But that cyclic low carb idea DimSum seems interesting and I think I'll try it out for a couple weeks. Thanks!
On March 27 2013 09:59 LovE- wrote: Well, this sucks. Me and a buddy of mine made a challenge that whoever doesn't have a 6 pack by June 15 gets punched in the face.
... Time for me to truly dedicate myself :| Any tips?
read this thread lol
jkjk~ although i've never been on a cut myself, here's what i've learned from TLHF - eat 300-500kcal below maintenance, more if you need to lose fat more quickly - keep lifting heavy, as frequently as your normal routine, but decrease the volume - HIIT is also good for losing fat, but you probably wont be able to do both heavy lifting and HIIT if you're cutting - feel free to take some supplements if you're not getting all your nutrients from not eating enough
On March 27 2013 12:15 LovE- wrote: Haha yeah I know I've followed this thread since it started so I have a pretty good idea. But that cyclic low carb idea DimSum seems interesting and I think I'll try it out for a couple weeks. Thanks!
Look at Layne Norton's Cutting guide on simplyshredded.com; heard great things and I'm doing it atm. You could also incorporate a 16 hour fast. Just eat TDEE-700 cals in 25%p/20%f/rest/55%c and you should shred fat fast.
On March 27 2013 12:15 LovE- wrote: Haha yeah I know I've followed this thread since it started so I have a pretty good idea. But that cyclic low carb idea DimSum seems interesting and I think I'll try it out for a couple weeks. Thanks!
Look at Layne Norton's Cutting guide on simplyshredded.com; heard great things and I'm doing it atm. You could also incorporate a 16 hour fast. Just eat TDEE-700 cals in 25%p/20%f/rest/55%c and you should shred fat fast.
Great website, thanks for the link. Cutting guide looks very interesting. I will definitely give a try someday.
On March 27 2013 09:59 LovE- wrote: Well, this sucks. Me and a buddy of mine made a challenge that whoever doesn't have a 6 pack by June 15 gets punched in the face.
... Time for me to truly dedicate myself :| Any tips?
read this thread lol
jkjk~ although i've never been on a cut myself, here's what i've learned from TLHF - eat 300-500kcal below maintenance, more if you need to lose fat more quickly - keep lifting heavy, as frequently as your normal routine, but decrease the volume - HIIT is also good for losing fat, but you probably wont be able to do both heavy lifting and HIIT if you're cutting - feel free to take some supplements if you're not getting all your nutrients from not eating enough
I dont really think it matters if you eat below maintenance to lose fat. Eating more meat + less carbs will lean u out really quickly.
I probably ate more calories when I leaned out since I just ate alot more meat.
On March 28 2013 07:55 sJarl wrote: Just a small note: most of you don't even need to cut, only "bulk" a little cleaner.
True story. I made an edit on the original post because I'm sure there are some people thinking of 'cutting' when really they shouldn't.
I made the mistake of bulking on a lot of junk during the winter. I was curious to try it out lol..and my strength increased a lot but it wasn't worth it. I still kept my abs, but I looked bulky..not lean. That's why I started 'cutting' a lot sooner than normal.
For those of you wondering how it could look bad if I still had abs.. well, I think that once you have enough muscle mass, you can have abs at a higher body fat.. like 15-17%, maybe more.. but it just doesn't look good at all.
On March 27 2013 09:59 LovE- wrote: Well, this sucks. Me and a buddy of mine made a challenge that whoever doesn't have a 6 pack by June 15 gets punched in the face.
... Time for me to truly dedicate myself :| Any tips?
read this thread lol
jkjk~ although i've never been on a cut myself, here's what i've learned from TLHF - eat 300-500kcal below maintenance, more if you need to lose fat more quickly - keep lifting heavy, as frequently as your normal routine, but decrease the volume - HIIT is also good for losing fat, but you probably wont be able to do both heavy lifting and HIIT if you're cutting - feel free to take some supplements if you're not getting all your nutrients from not eating enough
I dont really think it matters if you eat below maintenance to lose fat. Eating more meat + less carbs will lean u out really quickly.
I probably ate more calories when I leaned out since I just ate alot more meat.
On March 27 2013 09:59 LovE- wrote: Well, this sucks. Me and a buddy of mine made a challenge that whoever doesn't have a 6 pack by June 15 gets punched in the face.
... Time for me to truly dedicate myself :| Any tips?
read this thread lol
jkjk~ although i've never been on a cut myself, here's what i've learned from TLHF - eat 300-500kcal below maintenance, more if you need to lose fat more quickly - keep lifting heavy, as frequently as your normal routine, but decrease the volume - HIIT is also good for losing fat, but you probably wont be able to do both heavy lifting and HIIT if you're cutting - feel free to take some supplements if you're not getting all your nutrients from not eating enough
I dont really think it matters if you eat below maintenance to lose fat. Eating more meat + less carbs will lean u out really quickly.
I probably ate more calories when I leaned out since I just ate alot more meat.
well yeah...Im not saying to stuff your face with food, its just easier to not count calories. Just look in the mirror and see the results.
I'm just going by my own experience. I actually low carb for heath reasons, but I just leaned out by doing it.
This is how I function as well. I'm 6'1" 200lbs with 10% bf. I have never cut, drink whole milk, and have at least one if not more "cheat meals" a day. I might consider cutting in the future, but as of now I'm happy with my body and it allows me to continue gaining.
On March 27 2013 09:59 LovE- wrote: Well, this sucks. Me and a buddy of mine made a challenge that whoever doesn't have a 6 pack by June 15 gets punched in the face.
... Time for me to truly dedicate myself :| Any tips?
read this thread lol
jkjk~ although i've never been on a cut myself, here's what i've learned from TLHF - eat 300-500kcal below maintenance, more if you need to lose fat more quickly - keep lifting heavy, as frequently as your normal routine, but decrease the volume - HIIT is also good for losing fat, but you probably wont be able to do both heavy lifting and HIIT if you're cutting - feel free to take some supplements if you're not getting all your nutrients from not eating enough
I dont really think it matters if you eat below maintenance to lose fat. Eating more meat + less carbs will lean u out really quickly.
I probably ate more calories when I leaned out since I just ate alot more meat.
well yeah...Im not saying to stuff your face with food, its just easier to not count calories. Just look in the mirror and see the results.
I'm just going by my own experience. I actually low carb for heath reasons, but I just leaned out by doing it.
This is how I function as well. I'm 6'1" 200lbs with 10% bf. I have never cut, drink whole milk, and have at least one if not more "cheat meals" a day. I might consider cutting in the future, but as of now I'm happy with my body and it allows me to continue gaining.
My university has a sonogram machine that's hooked up to some computer system that tests it. They run it along three areas: your outer thigh, abs, and upper chest. The only other methods I know of are using calipers and something about displacement while submerged in water.
On March 27 2013 09:59 LovE- wrote: Well, this sucks. Me and a buddy of mine made a challenge that whoever doesn't have a 6 pack by June 15 gets punched in the face.
... Time for me to truly dedicate myself :| Any tips?
read this thread lol
jkjk~ although i've never been on a cut myself, here's what i've learned from TLHF - eat 300-500kcal below maintenance, more if you need to lose fat more quickly - keep lifting heavy, as frequently as your normal routine, but decrease the volume - HIIT is also good for losing fat, but you probably wont be able to do both heavy lifting and HIIT if you're cutting - feel free to take some supplements if you're not getting all your nutrients from not eating enough
I dont really think it matters if you eat below maintenance to lose fat. Eating more meat + less carbs will lean u out really quickly.
I probably ate more calories when I leaned out since I just ate alot more meat.
well yeah...Im not saying to stuff your face with food, its just easier to not count calories. Just look in the mirror and see the results.
I'm just going by my own experience. I actually low carb for heath reasons, but I just leaned out by doing it.
This is how I function as well. I'm 6'1" 200lbs with 10% bf. I have never cut, drink whole milk, and have at least one if not more "cheat meals" a day. I might consider cutting in the future, but as of now I'm happy with my body and it allows me to continue gaining.
No wonder you're happy w/ your body. 91kgs and only 10% body fat, it's quite impressive.
On March 27 2013 09:59 LovE- wrote: Well, this sucks. Me and a buddy of mine made a challenge that whoever doesn't have a 6 pack by June 15 gets punched in the face.
... Time for me to truly dedicate myself :| Any tips?
read this thread lol
jkjk~ although i've never been on a cut myself, here's what i've learned from TLHF - eat 300-500kcal below maintenance, more if you need to lose fat more quickly - keep lifting heavy, as frequently as your normal routine, but decrease the volume - HIIT is also good for losing fat, but you probably wont be able to do both heavy lifting and HIIT if you're cutting - feel free to take some supplements if you're not getting all your nutrients from not eating enough
I dont really think it matters if you eat below maintenance to lose fat. Eating more meat + less carbs will lean u out really quickly.
I probably ate more calories when I leaned out since I just ate alot more meat.
well yeah...Im not saying to stuff your face with food, its just easier to not count calories. Just look in the mirror and see the results.
I'm just going by my own experience. I actually low carb for heath reasons, but I just leaned out by doing it.
This is how I function as well. I'm 6'1" 200lbs with 10% bf. I have never cut, drink whole milk, and have at least one if not more "cheat meals" a day. I might consider cutting in the future, but as of now I'm happy with my body and it allows me to continue gaining.
200 pounds with 10% body fat
what are you, a body builder? shit
At my most ripped i was around 6'1 200 lbs ~10% bf. Definitely nowhere near body builder status but was pretty cut. I miss it a little bit (lol i'm like 20 pounds heavier now and maybe 5% more fat. wait no way thatd mean i put on like 13 pounds of fat. ahhh i'm a fatty. time to cut. in retrospect i probably used to be around 12 and am now 15%)
Wow, you are exactly as tall as I am, but I could never get to 10% body fat with 200 lbs. Right now I'm around 180ish and Im around 14-15%. You had to have a lot of muscle mass. JELOUS
On March 27 2013 09:59 LovE- wrote: Well, this sucks. Me and a buddy of mine made a challenge that whoever doesn't have a 6 pack by June 15 gets punched in the face.
... Time for me to truly dedicate myself :| Any tips?
read this thread lol
jkjk~ although i've never been on a cut myself, here's what i've learned from TLHF - eat 300-500kcal below maintenance, more if you need to lose fat more quickly - keep lifting heavy, as frequently as your normal routine, but decrease the volume - HIIT is also good for losing fat, but you probably wont be able to do both heavy lifting and HIIT if you're cutting - feel free to take some supplements if you're not getting all your nutrients from not eating enough
I dont really think it matters if you eat below maintenance to lose fat. Eating more meat + less carbs will lean u out really quickly.
I probably ate more calories when I leaned out since I just ate alot more meat.
well yeah...Im not saying to stuff your face with food, its just easier to not count calories. Just look in the mirror and see the results.
I'm just going by my own experience. I actually low carb for heath reasons, but I just leaned out by doing it.
This is how I function as well. I'm 6'1" 200lbs with 10% bf. I have never cut, drink whole milk, and have at least one if not more "cheat meals" a day. I might consider cutting in the future, but as of now I'm happy with my body and it allows me to continue gaining.
No wonder you're happy w/ your body. 91kgs and only 10% body fat, it's quite impressive.
Honestly, I think it really depends on the person and the amount of body mass they have. I'm 15, 5'7 and 140 lbs w/ 10% body fat and definitely look lean and you can see my triceps and back muscles and stuff, but I wouldn't say that I have a six pack at all. Maybe that's cause I'm not done with puberty yet (although I don't know what that would really have to do with it), but I think 10% of body fat just looks different on different people. I also come from a family where everybody is stocky, short, strong but with not really well defined muscles, so I guess genetics could also come into play.
On March 27 2013 09:59 LovE- wrote: Well, this sucks. Me and a buddy of mine made a challenge that whoever doesn't have a 6 pack by June 15 gets punched in the face.
... Time for me to truly dedicate myself :| Any tips?
read this thread lol
jkjk~ although i've never been on a cut myself, here's what i've learned from TLHF - eat 300-500kcal below maintenance, more if you need to lose fat more quickly - keep lifting heavy, as frequently as your normal routine, but decrease the volume - HIIT is also good for losing fat, but you probably wont be able to do both heavy lifting and HIIT if you're cutting - feel free to take some supplements if you're not getting all your nutrients from not eating enough
I dont really think it matters if you eat below maintenance to lose fat. Eating more meat + less carbs will lean u out really quickly.
I probably ate more calories when I leaned out since I just ate alot more meat.
well yeah...Im not saying to stuff your face with food, its just easier to not count calories. Just look in the mirror and see the results.
I'm just going by my own experience. I actually low carb for heath reasons, but I just leaned out by doing it.
This is how I function as well. I'm 6'1" 200lbs with 10% bf. I have never cut, drink whole milk, and have at least one if not more "cheat meals" a day. I might consider cutting in the future, but as of now I'm happy with my body and it allows me to continue gaining.
No wonder you're happy w/ your body. 91kgs and only 10% body fat, it's quite impressive.
I look nothing like the 14-15% or the 20-22% lol. Maybe its cause im not oiled up and tanned.
How do you guys recommend deal with drinking alcohol while on some sort of calorie counting. It is impossible to stay under what you want and get drunk unless your either a mega light weight or you don't eat all day. Is it better to just add in some cardio or something the next day to burn off the extra calories you drank.
For reference 8 beers @ 150 calories is 1200 calories. Which is like half my calories for the day.
On March 27 2013 09:59 LovE- wrote: Well, this sucks. Me and a buddy of mine made a challenge that whoever doesn't have a 6 pack by June 15 gets punched in the face.
... Time for me to truly dedicate myself :| Any tips?
read this thread lol
jkjk~ although i've never been on a cut myself, here's what i've learned from TLHF - eat 300-500kcal below maintenance, more if you need to lose fat more quickly - keep lifting heavy, as frequently as your normal routine, but decrease the volume - HIIT is also good for losing fat, but you probably wont be able to do both heavy lifting and HIIT if you're cutting - feel free to take some supplements if you're not getting all your nutrients from not eating enough
I dont really think it matters if you eat below maintenance to lose fat. Eating more meat + less carbs will lean u out really quickly.
I probably ate more calories when I leaned out since I just ate alot more meat.
well yeah...Im not saying to stuff your face with food, its just easier to not count calories. Just look in the mirror and see the results.
I'm just going by my own experience. I actually low carb for heath reasons, but I just leaned out by doing it.
This is how I function as well. I'm 6'1" 200lbs with 10% bf. I have never cut, drink whole milk, and have at least one if not more "cheat meals" a day. I might consider cutting in the future, but as of now I'm happy with my body and it allows me to continue gaining.
No wonder you're happy w/ your body. 91kgs and only 10% body fat, it's quite impressive.
Honestly, I think it really depends on the person and the amount of body mass they have. I'm 15, 5'7 and 140 lbs w/ 10% body fat and definitely look lean and you can see my triceps and back muscles and stuff, but I wouldn't say that I have a six pack at all. Maybe that's cause I'm not done with puberty yet (although I don't know what that would really have to do with it), but I think 10% of body fat just looks different on different people. I also come from a family where everybody is stocky, short, strong but with not really well defined muscles, so I guess genetics could also come into play.
What makes you say you have 10% body fat?
Btw I look very fit & lean, my pecs are seen through my tshirts, are starting to be fairly defined, and you can ofc see my triceps, starting to have very defined biceps, back muscles etc. I'm getting there. My upper abs can be seen too, especially my obliques. Genetics do come into play, unfortunately (I've got a genetic tendency to obesity, which I'm trying really hard to counteract).
It's just not the same when I lift up my tshirt. I mean, noone would even think that I'm fat or chubby or anything, but I've already traveled so far... I really wanna go the extra mile and get those abs to show up! Haven't trained them too much since I started working out... I've changed that, though, and results were immediate.
Btw, I've got a question. Are you guys hairy? If you are, do you shave your chest? Legs? Do you wax your chest or legs? I'm starting to have defined quads, but since I'm fairly hairy, they can't be seen yet, unfortunately. Wouldn't wanna wax my legs, though... It'd look soooo weird But I'm seriously thinking about waxing my chest, so... what do you think?
@Mementoss : just don't drink, or maybe just one beer... 8 is overkill. If you wanna get drunk that much, go for something stronger. But alcohol is your enemy, especially if you're trying to get anything done, workout-wise. Check out this video, though :
I don't drink, but it seems like a good choice if you do?
On March 27 2013 09:59 LovE- wrote: Well, this sucks. Me and a buddy of mine made a challenge that whoever doesn't have a 6 pack by June 15 gets punched in the face.
... Time for me to truly dedicate myself :| Any tips?
read this thread lol
jkjk~ although i've never been on a cut myself, here's what i've learned from TLHF - eat 300-500kcal below maintenance, more if you need to lose fat more quickly - keep lifting heavy, as frequently as your normal routine, but decrease the volume - HIIT is also good for losing fat, but you probably wont be able to do both heavy lifting and HIIT if you're cutting - feel free to take some supplements if you're not getting all your nutrients from not eating enough
I dont really think it matters if you eat below maintenance to lose fat. Eating more meat + less carbs will lean u out really quickly.
I probably ate more calories when I leaned out since I just ate alot more meat.
well yeah...Im not saying to stuff your face with food, its just easier to not count calories. Just look in the mirror and see the results.
I'm just going by my own experience. I actually low carb for heath reasons, but I just leaned out by doing it.
This is how I function as well. I'm 6'1" 200lbs with 10% bf. I have never cut, drink whole milk, and have at least one if not more "cheat meals" a day. I might consider cutting in the future, but as of now I'm happy with my body and it allows me to continue gaining.
No wonder you're happy w/ your body. 91kgs and only 10% body fat, it's quite impressive.
I look nothing like the 14-15% or the 20-22% lol. Maybe its cause im not oiled up and tanned.
How do you guys recommend deal with drinking alcohol while on some sort of calorie counting. It is impossible to stay under what you want and get drunk unless your either a mega light weight or you don't eat all day. Is it better to just add in some cardio or something the next day to burn off the extra calories you drank.
For reference 8 beers @ 150 calories is 1200 calories. Which is like half my calories for the day.
Note that of all sources of energy alcohol has by far the greatest thermic effect of feeding, meaning that your body has to spend considerable resources breaking it down. So while it is true that a beer may have 150 calories, its effective value will be considerably lower.
That said, you should not be able to fit 8 beers into your cutting macros, so there is no point trying. I would cut out all carbs for the day, or for the next day, as a form of damage control but in the end you are going to have to accept that drinking that much alcohol will have a negative effect on your efforts, thats ok though if you can live with that.
On March 27 2013 09:59 LovE- wrote: Well, this sucks. Me and a buddy of mine made a challenge that whoever doesn't have a 6 pack by June 15 gets punched in the face.
... Time for me to truly dedicate myself :| Any tips?
read this thread lol
jkjk~ although i've never been on a cut myself, here's what i've learned from TLHF - eat 300-500kcal below maintenance, more if you need to lose fat more quickly - keep lifting heavy, as frequently as your normal routine, but decrease the volume - HIIT is also good for losing fat, but you probably wont be able to do both heavy lifting and HIIT if you're cutting - feel free to take some supplements if you're not getting all your nutrients from not eating enough
I dont really think it matters if you eat below maintenance to lose fat. Eating more meat + less carbs will lean u out really quickly.
I probably ate more calories when I leaned out since I just ate alot more meat.
well yeah...Im not saying to stuff your face with food, its just easier to not count calories. Just look in the mirror and see the results.
I'm just going by my own experience. I actually low carb for heath reasons, but I just leaned out by doing it.
This is how I function as well. I'm 6'1" 200lbs with 10% bf. I have never cut, drink whole milk, and have at least one if not more "cheat meals" a day. I might consider cutting in the future, but as of now I'm happy with my body and it allows me to continue gaining.
No wonder you're happy w/ your body. 91kgs and only 10% body fat, it's quite impressive.
Honestly, I think it really depends on the person and the amount of body mass they have. I'm 15, 5'7 and 140 lbs w/ 10% body fat and definitely look lean and you can see my triceps and back muscles and stuff, but I wouldn't say that I have a six pack at all. Maybe that's cause I'm not done with puberty yet (although I don't know what that would really have to do with it), but I think 10% of body fat just looks different on different people. I also come from a family where everybody is stocky, short, strong but with not really well defined muscles, so I guess genetics could also come into play.
What makes you say you have 10% body fat?
Btw I look very fit & lean, my pecs are seen through my tshirts, are starting to be fairly defined, and you can ofc see my triceps, starting to have very defined biceps, back muscles etc. I'm getting there. My upper abs can be seen too, especially my obliques. Genetics do come into play, unfortunately (I've got a genetic tendency to obesity, which I'm trying really hard to counteract).
It's just not the same when I lift up my tshirt. I mean, noone would even think that I'm fat or chubby or anything, but I've already traveled so far... I really wanna go the extra mile and get those abs to show up! Haven't trained them too much since I started working out... I've changed that, though, and results were immediate
I've used a couple different body fat calculators (obviously not the most accurate things ever), and I've taken a couple skin fold tests.
I mean, my muscles are defined and stick out, but I don't have a six pack or anything. And most of the pictures show people with huge abs at 10% when in reality most people don't start having definition there til ~10% and don't have full six packs until 8% or so (at least from what I've read/seen).
And I would have to say the same about myself. You can see my muscles in my back, triceps, biceps, anterior deltoids, and decently in my chest, but I definitely don't have a six pack like those pictures with guys at "10% body fat." I would have to say those pictures are basically not accurate at all.
I would say that if you subtract 2% from each value that the picture says, that's when you'll actually look like that.
On March 27 2013 09:59 LovE- wrote: Well, this sucks. Me and a buddy of mine made a challenge that whoever doesn't have a 6 pack by June 15 gets punched in the face.
... Time for me to truly dedicate myself :| Any tips?
read this thread lol
jkjk~ although i've never been on a cut myself, here's what i've learned from TLHF - eat 300-500kcal below maintenance, more if you need to lose fat more quickly - keep lifting heavy, as frequently as your normal routine, but decrease the volume - HIIT is also good for losing fat, but you probably wont be able to do both heavy lifting and HIIT if you're cutting - feel free to take some supplements if you're not getting all your nutrients from not eating enough
I dont really think it matters if you eat below maintenance to lose fat. Eating more meat + less carbs will lean u out really quickly.
I probably ate more calories when I leaned out since I just ate alot more meat.
well yeah...Im not saying to stuff your face with food, its just easier to not count calories. Just look in the mirror and see the results.
I'm just going by my own experience. I actually low carb for heath reasons, but I just leaned out by doing it.
This is how I function as well. I'm 6'1" 200lbs with 10% bf. I have never cut, drink whole milk, and have at least one if not more "cheat meals" a day. I might consider cutting in the future, but as of now I'm happy with my body and it allows me to continue gaining.
No wonder you're happy w/ your body. 91kgs and only 10% body fat, it's quite impressive.
I look nothing like the 14-15% or the 20-22% lol. Maybe its cause im not oiled up and tanned.
How do you guys recommend deal with drinking alcohol while on some sort of calorie counting. It is impossible to stay under what you want and get drunk unless your either a mega light weight or you don't eat all day. Is it better to just add in some cardio or something the next day to burn off the extra calories you drank.
For reference 8 beers @ 150 calories is 1200 calories. Which is like half my calories for the day.
Note that of all sources of energy alcohol has by far the greatest thermic effect of feeding, meaning that your body has to spend considerable resources breaking it down. So while it is true that a beer may have 150 calories, its effective value will be considerably lower.
That said, you should not be able to fit 8 beers into your cutting macros, so there is no point trying. I would cut out all carbs for the day, or for the next day, as a form of damage control but in the end you are going to have to accept that drinking that much alcohol will have a negative effect on your efforts, thats ok though if you can live with that.
I read something in a bodybuilding magazine that said that you should be careful with carbs if you're gonna drink, and that you should eat loads of protein and a bit of fat. They said something about equal or lower than 1g/kg of carbs, any amount of protein and fat to not gain too much fat
edit: holy shit its my birthday.. had completely forgot :O
@MtlGuitarist: You probably just have to focus on building muscle. I never had abs until I started lifting. Now I could probably go up to 85kg and still have my abs, compared to me being 60kg with no abs when I was your age. Also you can't be sure those body fat measurements are accurate. Arms and other muscles can look very lean at a higher body fat before the abs come when reducing bf.
@Adel: I never train abs directly because I honestly don't see the point. Abs come from eating lean anyway, and I definitely do not want to increase my ab size. Also, my genetics only allow me to have 4 abs..makes me sad, but Arnold only had 4 too ^^
I'm very hairy, so I usually just trim legs, stomach, chest, armpits. Shave back/shoulders. I use a Norelco Bodygroom.
The issue is that I don't drive yet and I don't have a ton of time to lift with school and other stuff (school is still a full time thing for me).
I'll probably start working out in the morning now though, cause I have time to do that again. Also, my abs are hard and you can see the obliques and stuff if I flex them, it's just that I don't really have a low enough body fat percentage to see the individual muscles.
Is bodyweight stuff fine for abs if I can't squat at my gym?
Man anything under 10% just seems unnatural. 10-15% is ideal to me but that's personal preference When I want to cut I stop trying to eat as much as possible at every opportunity. Works pretty well for me.
I've lost 3kg so far over a few weeks and retained all muscle mass, and I feel I've gained a little in my lats and biceps from improving my training methods. Abs looking ok, but problem is I store more fat on the hips. Feels bad to be at a lower weight, simply because it's a smaller number, but I gotta keep telling myself to judge by the mirror and not by the scale.
4 days of healthy eating and my lifting belt already slides on easier lol. assuming right now i'm 225 @ 15% fat means i've got 34 pounds of fat. If i cut down to 210 over the next 4 months (3 if i can) i'll be 210 at ~9-10%. As long as i can put up a 300 total at that weight at nationals i'll be happy and super ripped :D
I'm here to reporty that I'm finishing up on the diet I mentioned in this thread before. The Velocity Diet, which takes 6 weeks to complete. Sunday will be the last day. I'm happy to announce that I've lost 18lbs,and I'm on a good way to get ripped. I need to strip off maybe more lbs, I think that healthy diet should do the trick. Also 29days till my first half-marathon. Can't wait
On April 05 2013 13:12 decafchicken wrote: 4 days of healthy eating and my lifting belt already slides on easier lol. assuming right now i'm 225 @ 15% fat means i've got 34 pounds of fat. If i cut down to 210 over the next 4 months (3 if i can) i'll be 210 at ~9-10%. As long as i can put up a 300 total at that weight at nationals i'll be happy and super ripped :D
The healthy food will likely have reduced salt levels in them, which in turn causes less bloating(water retention). Less bloating = much less overall bodysize/weight :-)! It's likely also so that your intestines will have less volume in them because of the cutting diet, giving your belly area a nice size reduction!
down to 78kg bw (from 82kg). abs are barely visible and I still have almost no definition in my legs! guess I'll never have a real sixpack because I'm tired of dieting and losing anymore weight will probably mean that I will get blown away on a windy day :p arms are looking pretty nice though with veins popping out everywhere..
Update: I'm at 74kg from 81kg. My strength has definitely decreased, but I was sick for a bit. Miraculously though, my arm size is exactly the same as when I was 81kg despite eating much less protein and not lifting nearly as much. I don't know if it's genetics or if protein is overrated. I'm going to stay 74kg and try to regain my strength. Physique-wise though, I'm fairly happy.
On April 19 2013 15:50 Zafrumi wrote: down to 78kg bw (from 82kg). abs are barely visible and I still have almost no definition in my legs! guess I'll never have a real sixpack because I'm tired of dieting and losing anymore weight will probably mean that I will get blown away on a windy day :p arms are looking pretty nice though with veins popping out everywhere..
Keep going man! Less body fat will create the illusion that you're bigger anyway.
Trying out a new diet like velocity sounds tempting but I'm jut gonna stick to what worked for me last year. I lost something like 25lb of fat lifting twice a week and standing all day at my old job. I was also on the leangains diet. This time since I work for home I'm going to stand 5 hours a day at my make shift standing desk (i.e. a box on my kitchen counter). And I'll be lifting 3 days a week , working on abs twice a week and doing a lean gainish diet again. Hopefully it works, so far I've lost about 3 pounds in the first week, I'm hoping to lose 20-25 in two months at a comfortable pace.
EPT
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. I thought I should maybe cut down 6kgs of fat or something.![[image loading]](http://www.dutchbodybuilding.com/gallery/data/500/IMAG0589.jpg)
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. I'm 90kg but look about 70. Sucks to be me.
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