Watch your mouth before I start :2gunsfiring_v1::2gunsfiring_v1::2gunsfiring_v1:.
I'm pretty fat. Looking for a good all-around workout.
- Thread starter Instrumentalist
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Watch your mouth before I start :2gunsfiring_v1::2gunsfiring_v1::2gunsfiring_v1:.
The caloric model is outdated? You people are reading your ads too much.
The caloric model works.
Of course you should not eat all your calories in ice cream. Why does everyone have to take this to an extreme.
Eat less calories - lose weight. Screw the extremes - the OP is not going to take the calorie model recommendation and eat his dose of Straight sugar everyday. OP needed some advice - I gave real advice.
The caloric model works.
Of course you should not eat all your calories in ice cream. Why does everyone have to take this to an extreme.
Eat less calories - lose weight. Screw the extremes - the OP is not going to take the calorie model recommendation and eat his dose of Straight sugar everyday. OP needed some advice - I gave real advice.
Please start - I love fitness related debates and hate misinformation...
There's a great product called Acai Berry that will help you lose 30 pounds a day without diet or exercise....it's cool...it must be true cuz the interwebz told me so.
But no really, diet and moderate exercise.....don't try and change everything all at once or you won't stick to it. take it from a guy who was at 220 then 150 then 170 then back up to 250.
But no really, diet and moderate exercise.....don't try and change everything all at once or you won't stick to it. take it from a guy who was at 220 then 150 then 170 then back up to 250.
It's as easy as 1-2-3
1. Stronglifts or Starting Strength
1a. Record every workout. I just use a spreadsheet and carry a sheet of paper with me to the gym
2. Slow Carb/Paleo diet (try to get close to 1g of protein per pound of bodyweight), also if you want something that's grainey/craving carbs, I prefer plain white rice over beans.
2a. Record everything you eat. I take pictures of everything I eat and record it
2b. Drink 4-6 liters of water a day
2c. (optional) intermittent fasting
3. Repeat 1 and 2
tl;dr - Lift heavy ass (free) weights with compound movements. Stop consuming so much fucking sugar and keep your carbs to ~50-70g/day. Your calories will drop once you stop eating so many grains/sugary foods. Most of what people will tell you will be some variation of the above.
1. Stronglifts or Starting Strength
1a. Record every workout. I just use a spreadsheet and carry a sheet of paper with me to the gym
2. Slow Carb/Paleo diet (try to get close to 1g of protein per pound of bodyweight), also if you want something that's grainey/craving carbs, I prefer plain white rice over beans.
2a. Record everything you eat. I take pictures of everything I eat and record it
2b. Drink 4-6 liters of water a day
2c. (optional) intermittent fasting
3. Repeat 1 and 2
tl;dr - Lift heavy ass (free) weights with compound movements. Stop consuming so much fucking sugar and keep your carbs to ~50-70g/day. Your calories will drop once you stop eating so many grains/sugary foods. Most of what people will tell you will be some variation of the above.
How do you figure? When people stop eating grains and carbs in general, they have to replace it with something. What is that they replace it with? Some protein, but usually fat.
Carbs = 4 cals per gram
Fat = 9 cals per gram
Sure, fat provides more satiety, but by the time people feel they are full, they have usually overeaten anyways.
All in all - find maintenance calories and eat less than that (try to get 1g protein per pound of lean body mass, get at least 50g of fat per day, and fill the rest of your calories with whatever you want).
Until you reach lower bodyfat numbers (10%-12% -> visible abs) nothing else really matters...
Why do you think I wrote down a list of what to eat and what to avoid? You can't just eat anything to fill up the calories. Your diet needs to consist of the right foods (some of which I mentioned).
Here's my workout:
Odd days:
1. Bench press. 4 sets, 10, 8, 6, 4, increasing the weight each time. (I do narrow grip for increased tricep workout)
2. Squats. 4 sets, 10, 8, 6, 4, increasing weight each time.
3. Deadlift. 4 sets, 10, 8, 6, 4, increasing weight each time
4. Bicep curl. 4 sets, 10, 8, 6, 4, increasing weight each time.
5. Cardio - 15-20 mins on the elliptical trainer at level 11-12 at 6-7mph.
Even days:
1. Bicep curl. 3 sets, 8, 8, 8, same weight each time.
2. Weighted ab crunch. 4 sets, 10, 8, 6, 4, increasing weights each time.
3. Special workout to strengthen rotator cuffs, only uses a 5lb small barbell. If you want to know it I'll send it, but I had rotator cuff issues recently and am using it to strengthen it.
4. Cardio. 35-40 minutes on elliptical at level 11-12, 5-6mph. Sometimes I do high intensity interval training.
2 scoops Jack3d and Yok3d before odd days, then protein after (in skim milk).
1.5 scoops Jack3d on even days, less amount of protein after (in skim milk).
Diet helps too of course.
My goals in free weights:
Bench: 1.5-2x body weight, so 300-400lb
Deadlift: 2x body weight, so 400lb.
Squats: 2-2.5x body weight, so 400-500lb.
Odd days:
1. Bench press. 4 sets, 10, 8, 6, 4, increasing the weight each time. (I do narrow grip for increased tricep workout)
2. Squats. 4 sets, 10, 8, 6, 4, increasing weight each time.
3. Deadlift. 4 sets, 10, 8, 6, 4, increasing weight each time
4. Bicep curl. 4 sets, 10, 8, 6, 4, increasing weight each time.
5. Cardio - 15-20 mins on the elliptical trainer at level 11-12 at 6-7mph.
Even days:
1. Bicep curl. 3 sets, 8, 8, 8, same weight each time.
2. Weighted ab crunch. 4 sets, 10, 8, 6, 4, increasing weights each time.
3. Special workout to strengthen rotator cuffs, only uses a 5lb small barbell. If you want to know it I'll send it, but I had rotator cuff issues recently and am using it to strengthen it.
4. Cardio. 35-40 minutes on elliptical at level 11-12, 5-6mph. Sometimes I do high intensity interval training.
2 scoops Jack3d and Yok3d before odd days, then protein after (in skim milk).
1.5 scoops Jack3d on even days, less amount of protein after (in skim milk).
Diet helps too of course.
My goals in free weights:
Bench: 1.5-2x body weight, so 300-400lb
Deadlift: 2x body weight, so 400lb.
Squats: 2-2.5x body weight, so 400-500lb.
With regards to calorie calculators, I don't understand them at all -- most put my caloric maintenance level between 2,800 and 3,200 per day ... yet I consume way, way less than that most days, and am very physically active -- and I'm not a featherweight, I'm 6'2" and weigh almost 220 pounds. If I run up past 800-900 calories in a meal -- which is, for example, two small cheeseburgers from McDonalds and water to drink -- I feel like somebody shot me with a tranquiliser gun, so I tend to nibble at shit all day long, usually keeping it around 100-300 calories per serving. But by the end of the day it's extremely rare for me to top 2,000 calories, and not uncommon for me to come in under 1,600. So I don't get all these sites that tell me I'm supposed to be eating 40-100% more than I already am, when as is I've got a pretty respectable drought- and famine-resistant belly going and seldom have the appetite for any more than I do eat.
What does that mean, health nuts? Do I have fucked metabolism or something?
Frank
***READ:
If you have the money, find an MMA gym and join that. Generally they'll have a fitness class that will work your ass off. Whenever I feel that I'm getting fat, I just head to my gym for a month or two and ill end up having a six-pack as a result. Of course that comes with proper diet as well, but I do eat fastfood here and there.
On top of looking good, exercising also reduces stress levels and you won't get burnt out as quickly from work and have increased levels of productivity - according to myself, my AM friends, and some Harvard journal thing Dr. Ngo shared awhile back.
If you have the money, find an MMA gym and join that. Generally they'll have a fitness class that will work your ass off. Whenever I feel that I'm getting fat, I just head to my gym for a month or two and ill end up having a six-pack as a result. Of course that comes with proper diet as well, but I do eat fastfood here and there.
On top of looking good, exercising also reduces stress levels and you won't get burnt out as quickly from work and have increased levels of productivity - according to myself, my AM friends, and some Harvard journal thing Dr. Ngo shared awhile back.
Basically, from my understanding, the calculators are "generalized" and rely on formulas.
This thread will explain much more than I'm capable of.
It means you're being lied to there's a lot more involved than just calories in and out but those who haven't taken the time to research and understand it will just tell you that and when you come at them with your own observations that are actually happening to you they'll just think you are wrong.
Truth is those burgers will spike your blood sugar levels causing a huge release of insulin (exponential response especially if you're insulin resistant) in the blood making you feel lethargic and tired. Whereas if you ate the same calorie amount of foods that had a lower effect on the blood sugar such as higher fat and proteins you wouldn't have the spike and you'll feel good.
Also everyone has a different metabolism but it is heavily influenced by the amount of refined carbohydrates in your body which is why they all say you need so many. Normal people (those who typically will remain a stable weight without much monitoring) will burn a ton more calories if given more because their genes cause them to work this way however many fat people will not burn more calories if given more as their genes don't make their fat cells respond to insulin in the same way. The typical BMR calculations are really based on a pretty flawed formula and it's built from observed cases of normal type people consuming a highly refined carbohydrate diet like the USDA suggests. A diet that's not really healthy.
Anyway it's pretty complex stuff which is why everyone dumbs it down to calories even if they're nearly irrelevant. If you're interested I suggest reading Good Calories, Bad Calories and it goes into it all in depth but it's a very heavy read.
