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Hey guys,
Ive been a member of TL.net for a little while now and have really grown to enjoy all of the content that this community puts together. While I'm relatively new to the Starcraft scene, I have gotten so much better in my game due to the content that fellow members put out, for free. I want to give back to this community which puts out so much great content, but lack the experience to make it SC related. What I am experienced with is being out of shape and overweight, and what has to be done to get fit. I lost around 60 pounds over six months, and have helped other friends lose large amounts of weight as well. Essentially this is just to see if there is anyone who may be interested in getting in shape, whether it is looking for workout tips or diet tips?
If there are people interested I will follow up with detailed diet plans and workout plans, as well answering personalized questions about your current situation and goals
Cheers,
Shin
Edit: Seems like the TL is interested, so let's get you guys Liqui-Fit!
4-day Split Workout
monday-upper
tuesday-lower
wednesday-core/cardio
thursday-upper
friday-lower
saturday-off
sunday-off
Diet 40/40/20 Protein, Carbohydrate, Fat Split
Ok guys first of all, your first step needs to be finding out what your BMR is. BMR is your Basal Metabolic Rate, or how many calories you need to eat to STAY where you are at your current weight. Now you have to remember that these calculators only provide a rough estimate so some tweaking on your part is necessary. This link has a calculator.
http://www.bmi-calculator.net/bmr-calculator/
Now, in order to lose weight, and therefore get more cut/toned/tightened, you need to decrease your overall body fat percentage by burning off fat stores. This means that you HAVE TO EAT RIGHT. Essentially 1lb of body fat is equal to 3500 calories. So all you have to do to lose weight is to eat about 500 calories less than your BMR, to lose 1lb per week. As I said before these calculators are just a guesstimate at best, and you will have to tailor your eating habits so that you are losing about a pound a week, no more than two pounds per week. This is key as 2 pounds per week is about the maximum amount of weight your body can burn safely without beginning to burn muscle mass. Obviously key to this is being active. By working out you are burning calories while increasing muscle mass, which allows your body to burn more calories just sitting around. Keep in mind that there will be huge drops in weightthe first 1-2 weeks. (anywhere from 10-15lbs) THIS IS WATER WEIGHT. Your body easily carries about 10lbs of water at any given time, depending on how much sodium you have been taking in.
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FREEAGLELAND26780 Posts
Hi there! 60 pounds in 6 months is crazy, definitely something I know some people would really enjoy. We happen to have a TL Health and Fitness Initiative 2010 thread, though this is a great way to work with people one on one.
Edit: Beaten by mOnion. The shame!
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Hi theshin!
I'm trying to lose weight right now.
I'm 5'11 and currently 163ish... I started eating healthier and exercising a week ago, and was 165ish at that time.
As of right now, my diet consists of 4-6 small meals, 2-4 of which are purely fruit, and 2 meals which usually are chicken + vegetables.
I'm running 1 hour every day and slowly increasing my pace.
is there anything else I can do? It would be really great if I could have some advice.
Thanks!
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OMG DUDE! I'm getting a belly!
My diet is a lot of eating out. Ice cream, and .... stuff. I probably eat out 2/3rd of the time.
Exercise Exercise Exercise... is playing soccer or basketball about 4-10 hours a week. Depends on others... But I'm getting a belly! Awwww shit, help me out. I don't wanna turn fat. That's a nightmare.
But it's started!!! Help please liquifat! Help~
O, I also take multivitamins daily... but yap. That's about it.
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163 @ 5'11 is pretty light already.. you probably need to do some weightlifiting
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Shurgen,
First of all I wanted to say that thats acutually not bad place to start from. (depending on body comp of course) I just helped a friend with similar stats drop about 9% body fat over 4 months so lets get you started.
1st. of all you need to start out by using this Basal Metabolic Rate Calculator to determine your BMR. What this does is tells you how many calories you need to eat a day in order to maintain your current weight.
2nd. Subtract 200 calories a day from this number, to get an aproximation of how many calories you need to eat a day to lose weight. This is a rough estimate and you will need to gradually decrease calories or increase them based on how much weight you lose a week. You want to lose about 2 pounds a week, any more than that and you run the risk of having lose skin as your weight loss progresses.
3rd. I would recommend that you cut the 2-4 meals of only fruit. You want your diet to consist of about 40% Protein 40% Complex Carbohydrates and 20% healthy fats. Fruit is unlike any other food and must be eaten in moderation. Fruit, is healthy, but also has a lot of sugar in it which can cause a spike in your insulin levels causing you to store calories as fat instead of burning them. Try having only 2-3 servings of fruit, and eat more protein and complex carbohydrates. As a result you will feel much more sated for a longer period of time.
4th. 1 hour of cardio is way to much, actually 45 min is pushing it before you begin to stop burning fat calories and begin to burn muscle. I highly recommend beginning a lifting regimen followed my a short amount of cardio (~20 min)
If you need more help getting a plan together let me know!
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hi theshin!
im extremely interested, please do post more :3
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SuperJongMan,
Sounds like you're only in need of a few diet changes and the pounds will fall off. Try eating in for a 3 weeks.
A good basic diet plan that I use would be:
Breakfast: 3 eggs or 1/2 cup plain oatmeal
Lunch: Turkey Sandwich on 100% whole wheat and veggies (carrot sticks are really fast)
Dinner: A piece of fish or boneless skinless chicken breast and brown rice or quinoa.
Try to limit indulgent foods like ice cream to only once a week, for three weeks and you should see some great results.
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I found this article on bodybuilding.com a while ago, but it sums up the diet portion of it really well.
DIET
Protein
Protein is essential for the repair and growth of muscle tissues. Theamino acids derived from proteins form the building blocks for all cells in the human body. Without protein, your organs, hair, nails, immune system and every other part of your body would not survive. Those who work out need to supply their bodies with enough protein to carry out the bodies regular day to day functions along with recovering from your daily workouts. Daily protein requirements for active people have been disputed for years between sports medicine professionals and those who decide on the US RDA's. My personal opinion and that supported and accepted by most sports nutritionists and bodybuilding experts is 1 - 1.5 grams of protein per pound of body weight. This is a perfectly safe and very effective amount. Any less and your recovery and growth will suffer. Higher amounts of protein don't seem to be any more beneficial, either.
Your protein intake should be approximately 30 - 35% of your total caloric intake. A 200 lbs male eating 3000 calories per day would want to consume 250 grams of protein per day, this would be 33% of his total calories. A 130 lb female eating 1950 calories per day would want to consume roughly 160 grams of protein per day, this would be 33% of her total calories. Your protein intake should be divided somewhat equally throughout all of your meals. If our 200 lbs male consumed 6 meals per day, he would want to consume 35-43 grams of protein per meal. If our 130 lb female were eating 6 meals per day, she would want to consume 20-30 grams per meal.
Best Protein Sources: Protein Powders and Supplements, Turkey, Chicken, Fish (White), Lean Red Meat, Egg Whites.
Carbohydrates
Carbohydrates are the bodies preferred energy source. For thepurpose of this article, I will break them down into two categories: Simple carbohydrates and Complex carbohydrates, Complex carbohydrates are carbohydrates that are broken down slowly and elicit a mild blood sugar response. With the exception of post workout meals, complex carbohydrates should represent the majority of the carbohydrates in your diet.
Simple carbohydrates are only recommended during the first two hours following your workout. The reason for this is simple carbohydrates elicit a rapid rise and fall in your blood sugar levels. This not only causes you to feel sluggish and tired but it also causes such an insulin spike that the body begins to convert and store those simple carbohydrates as fat, sometimes even before the simple carbohydrates leave the liver. Needless to say you've triggered hormones that are more conducive to fat storage than they are to fat burning and muscle building.
However during that two hour period following your workout, often considered the post workout window of opportunity, your body and your muscles are very receptive to simple sugars. Spiking your insulin levels at this time will not only help to begin refilling all your depleted glycogen stores but will also help you recover and feel revived from your intense workout. It is believed that 60 - 80% of your glycogen replenishment (carbohydrate storage & replacement) needs to take place within two hours after training. In other words, thequicker you can get the carbohydrates into those hungry muscles,the better your chances of having a great workout the next time out. It only makes sense that simple carbohydrates would work thequickest and get the job done with no drawbacks. But remember this is really the only ideal time for simple carbohydrates in your diet. During all other time frames, complex carbohydrates will help you to sustain a nice steady energy level that delivers a steady flow of carbohydrates to the muscle.
Carbohydrates should make up 50-60% of the calories in your diet. As with proteins, you need to space your carbohydrates throughout your meals for the day. A good ratio would be 1 - 1.5 grams of carbohydrates per gram of protein in all your regular meals and 2-3 grams of carbohydrates per gram of protein in your two post workout meals. I mention two because one should come immediately at thegym usually in the form of a drink or bar or both depending on your size, and the other should come about 60-90 minutes later in the form of a meal at your home, office or other destination. These two meals should represent 30-45% of your total calories and carbohydrates forthe day. If you use a higher carbohydrate pro workout meal (60-90 minutes prior to training), its perfectly fine to make adjustments in your other meals ratio's to balance out your daily percentages.
If you do eat foods that contain simple sugars, an easy way to combat the insulin spike is to simply make sure your eating complete meals. In other words, taking in protein with simple sugars, or for that matter any carbohydrates will slow down the absorption rate for a much more favorable and growth promoting blood sugar profile.
Best Complex Carbohydrate Sources: Oatmeal, Brown Rice, Beans, Hot Air Pop Corn, Green & Yellow Vegetables, Shredded Wheat, Yams, Sweet Potatoes.
Best Simple Carbohydrate Sources: (Post Workout). American Body Buildlng's Critical Mass, XXL, Bulk Force, Amino Force, Carho Force, Steel Bar's, Amino Power, Super Shakes (The product of choice depends on your size and caloric needs). Foods include Boboli Pizzawith Fat Free Cheese, Whole Wheat or Buckwheat Pancakes, Whole Wheat Pasta's, Syrian Bread sandwiches with real turkey or chicken, etc.
Fats
All the fat you need should occur naturally in your everyday diet. However, if your fat intake is extremely low (below 10%), I would recommend supplementing a tablespoon of flaxseed oil, olive oil or even a serving of peanuts just to make sure you get your essential fatty acids. Essential fatty acids do play a role in growth, recovery and day to day well being. My recommendation is your daily caloric intake consist of 10-15% fat.
Healthy Fats: Avocados, Nuts, Natural Peanut Butter, Olive Oil
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Reposted in the general forum so the thread bumps, and you can find the answers to your questions
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Doing weights and exercises and than do a 30-60 minute cardio works so well, and I prefer to run outside in the park or streets. I feel too confined when using a trend mill.
Though most important is the damn diet, just so hard to beat the carving sometimes. I gotta stop being stingy with vegetable oil and get replace it with olive/grapeseed/sunflower oils.
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Disregard;
As far as feeling hungry, you probably are actually just thirsty. I keep a really big glass of water at my desk and sip on it all day long, and just refill as necessary. Try drinking at least 1-2 glasses of water an hour. You know you are drinking enough when your urine is clear.
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Im 5'11 and 190, BMI is around 26.5?
So Im overweight, though doing supersets and cardio is working well for now. Dont feel satisfied at the end of the week till my entire body is stiff and sore. D:
Especially since its summer and Ive got plenty of time to waste. Not to mention the humid hot weather is approaching again. I dont like protein shakes or any of that stuff... I just dont fancy it, although my cousin tells me to at least drink a protein shake(Powder with milk or water, eww) after every workout session.
My best protein source is chicken breast but maybe I have to stop pan-frying and go for steam or boiled(Hmmm...).
edit: Not to mention my tradition of white rice everyday. Not good but I try my best to limit myself.
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i absolutely recommend drinking protein shakes. It really helps with muscle recovery, and if you buy good protein such as ON Whey or Gaspari it actually doesn't taste bad at all. I would just cook your chicken however you want, but in my experience boiling them makes them taste really bland. Try switching out the white rice for quinoa or brown rice which will keep you full for a longer period of time than white rice.
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On June 19 2010 15:54 theshin2007 wrote:+ Show Spoiler +Shurgen, First of all I wanted to say that thats acutually not bad place to start from. (depending on body comp of course) I just helped a friend with similar stats drop about 9% body fat over 4 months so lets get you started. 1st. of all you need to start out by using this Basal Metabolic Rate Calculator to determine your BMR. What this does is tells you how many calories you need to eat a day in order to maintain your current weight. 2nd. Subtract 200 calories a day from this number, to get an aproximation of how many calories you need to eat a day to lose weight. This is a rough estimate and you will need to gradually decrease calories or increase them based on how much weight you lose a week. You want to lose about 2 pounds a week, any more than that and you run the risk of having lose skin as your weight loss progresses. 3rd. I would recommend that you cut the 2-4 meals of only fruit. You want your diet to consist of about 40% Protein 40% Complex Carbohydrates and 20% healthy fats. Fruit is unlike any other food and must be eaten in moderation. Fruit, is healthy, but also has a lot of sugar in it which can cause a spike in your insulin levels causing you to store calories as fat instead of burning them. Try having only 2-3 servings of fruit, and eat more protein and complex carbohydrates. As a result you will feel much more sated for a longer period of time. 4th. 1 hour of cardio is way to much, actually 45 min is pushing it before you begin to stop burning fat calories and begin to burn muscle. I highly recommend beginning a lifting regimen followed my a short amount of cardio (~20 min) If you need more help getting a plan together let me know!
Thank you so much. I had no idea that eating too many fruits would end up being counter-productive ><.
Do you have any suggestions as to meals I can eat throughout the day that would be more beneficial?
Wow, also did not know that doing too much cardio could be bad as well. To be honest, I have never done any kind of weight-lifting or working out of any kind other than running. That being said, I also do not own any equipment that might help me.
Do you have any recommendations as to what kinds of weight training I can do that will be beneficial, but not to a point where I start gaining too much muscle mass? (My goal is to have a really lean body rather than getting built or anything.)
Once again, thanks for doing this for the community... I can see that a lot of people are really interested in your help. Thanks!
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Shurgen;
Your meals should consist of a 40/40/20 split meaning 40% of your calories should be protein, 40% complex carbohydrates, and 20% healthy fats.
Meal wise, I cant stress enough how beneficial oats are. When I say oats i mean generic plain oatmeal, no flavored kinds. While boring, this source of complex carbohydrates will take much longer for your body to digest, causing you to be full longer. I eat this almost everyday for breakfast. You can add some flavor by adding fruit, peanut butter, protein powder or all of the above! I actually eat a lot of sandwiches on "100% whole wheat". (Its important to buy the bread that says 100%, because bread that says simply "wheat" often times is made of regular white flour mixed with some wheat flour) Costco sells bags of salmon and turkey burgers, both of which are relatively fast to make and taste great. Other things that are great to eat are brown rice, quinoa, or my favorite yam fries.
![[image loading]](http://www.recipetips.com/images/glossary/s/sweet_potato_japanese.jpg)
Buy 1-2 depending on size. They are really cheap if you have a chinese market nearby. Cut them into steak fry sized pieces and toss with a few tablespoons of olive oil. (just enough to coat) Sprinkle with Seasoned salt or garlic seasoning and bake at 425 for 23 minutes. they come out great.
As far as weight training go, a good place to start is 3 sets of 12 reps. You want to use enough weight so that the 10, 11, and 12 reps should be difficult to complete and increase weight overtime to maintain difficulty. If you dont have access to dumbbells, try using a book bag with a handle and put some books in it! You can improvise to make your own custom weights with things found around the house! Ill pm you this post as well, so that if this blog drops off the front you can find it in the general section.
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Why work upper/lower body instead of just doing 100% cardio if all you want is to lose weight or keep fit? Or did I read into your weight loss too much?
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By working upper and lower body you burn glycogen levels, as well as stimulate muscle growth, which in turn burns more calories. In my experience weight lifting is an efficient way to burn more calories in less time, however, at the end of the day whatever routine you DO is the best. If cardio is the activity that you will actually go out and do then by all means try cardio. The ultimate goal is to become fit, and in order to do that you need to increase your activity while taking in appropriate amounts of healthy calories.
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I can't do it! I can't fuckn give up ice cream!
At least every 2 days I need it... omm nom nom.
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EPT
