New Years a coming, How I stopped being a fatty.

thelorax

thelorax

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Jun 21, 2010
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I've met and learned a lot from great folks here, so hopefully this will help someone.

Story- I needed to change the way I looked/felt.

I looked in the mirror and saw a fat boy, naturally functional from tough manual labor I've done, but not strong or fit by any means. I'll spare the long winded banter, give you the meat and potatos. I will try to keep broscience to a minimum.

What I did-

Diet- I was fat, so I cut.

Steps
1. Morning- Steel cut oats + coffee.
2. Lunch- Tuna/double fiber wheat.
3. Dinner- Eat with Family if you so choose, or eat normally + add a whole gain supplemental food to fill you.

(p.s. You can eat a lot, because you are eating well, just use a calorie calculator based on your personal stats and run a proper deficit.)

If you need to gain, while I cannot speak from experience here, many things I've read suggest GOMAD, or gallon of milk a day. Remember bulking is to be followed by cutting, or you just get fat.

Exercise-

I don't do cardio. Personal preference here, you can do it after you workout if you choose.
Ain't nobody got time for that.

Steps
1. Learn Starting Strength - Starting Strength Wiki - however, buy the book ([ame="http://www.amazon.com/Starting-Strength-3rd-Mark-Rippetoe/dp/0982522738"]amazon is cheap, $10 on kindle[/ame])($10 ebook) as the wiki is no substitute.
2. Learn proper form early with low weights (5 reps, 5 sets) then (after 8-12 months) cater your exercise program to what you want to accomplish. Or move on to a more advanced one, there are tons of them depending on your goals. Video yourself with phone etc, and look at power lifting or Olympic lifting videos to compare form. See below reps/sets.

repetitioncontinuum.jpg

3. Don't get away from squats, dead lifts, bench presses, or push presses. Ever.

Supplements-

1. Creatine, it works, look at the studies. Before or after workout, depending on study you go by.
2. Multivitamin, personal preference, but take one.
3. Whey Protein, personal preference, use it immediately after workout.
4. Optional add-ons include a pre-workout and fiber.

Note-
This is not fast, but the results come if you stick to it.

Thank you, inb4 dyel.
Wheymen.
 


No issues with squats or dead lifts. I don't feed my ego by lifting crazy weights. I would highly recommend Greg Plitt's membership.

[ame="http://www.youtube.com/watch?v=cPk-uIW-43Y"]Greg Plitt - A Call To Action - GregPlitt.com - YouTube[/ame]
 
Wicked Ice said:
No issues with squats or dead lifts. I don't feed my ego by lifting crazy weights. I would highly recommend Greg Plitt's membership.

Greg Plitt - A Call To Action - GregPlitt.com - YouTube
Click to expand...

This would be considered advanced bodybuilding stuff. From the preview members section I see curl videos etc. This is great, if body building is your goal, use it once you have momentum from your base exercise regiment and after you learn form. No need for people who haven't done any weight training to isolate muscles.
 
jstover77 said:
Yup. Pretty simple. Calories in, calories out. Use a calorie counter as OP mentioned. It helps. 80% of losing weight is your diet.
Click to expand...
Absolutely correct.
Caveat here is you can lose the weight with diet, but become (broscience warning) "skinny fat".
 
thelorax said:
2. Lunch- Tuna/double fiber wheat.
Click to expand...
Careful with mercury content there. In reality you can deal with more mercury than people say but you don't wan't to be shoveling Tuna down your throat constantly. Maybe have a look at some salmon?

thelorax said:
(p.s. You can eat a lot, because you are eating well, just use a calorie calculator based on your personal stats and run a proper deficit.)
Click to expand...
When he says calorie calculator he means Activity Metabolic Rate not BMR guys. Then eat 10% below AMR and adjust to lose desired weight per week (1-2lbs).

thelorax said:
If you need to gain, while I cannot speak from experience here, many things I've read suggest GOMAD, or gallon of milk a day. Remember bulking is to be followed by cutting, or you just get fat.
Click to expand...
If you clean bulk (like say 10% above AMR instead of eating several cows a day) you shouldn't need to cut very much. Also that much milk I imagine could make you pretty spotty (look into that though, could be bro-science). To bulk just eat AMR + 10% and eat at least 1g of protein per lb of body weight. Oh and get a good workout routine, really doesn't take long to do.

thelorax said:
1. Learn Starting Strength - Starting Strength Wiki - however, buy the book (amazon is cheap, $10 on kindle)($10 ebook) as the wiki is no substitute.
2. Learn proper form early with low weights (5 reps, 5 sets) then (after 8-12 months) cater your exercise program to what you want to accomplish. Or move on to a more advanced one, there are tons of them depending on your goals. Video yourself with phone etc, and look at power lifting or Olympic lifting videos to compare form. See below reps/sets.
Click to expand...

SS is a great routine, very good for building strength. If anyone is looking for a good routine to get hawt muscles (what gay webmaster isnt?) then I would recommend all pro's routine (google it). Oh and all pro is great for beginners, can be done at home with dumbbells easily, shouldn't take longer than 30 mins, 3 times a week and you should see serious gains in the first few months,

thelorax said:
1. Creatine, it works, look at the studies. Before or after workout, depending on study you go by.
Click to expand...
Remember to drink extra water brah. Oh and remember its not a permanent solution.

thelorax said:
3. Whey Protein, personal preference, use it immediately after workout.
Click to expand...
I thought timing was bro-science? Might be wrong.

Good job though man, I personally think the hardest thing about moving your ass and going for a good body is the initial stages of finding the right information. Too many people try and lose weight when they should be gaining muscle and far too many people are buying shitty clickbank ebooks and thinking the "only eating celery" diet will make them look great.

EDIT: I think being mugged and having only tinned lamb and chocolate fingers might undermine my arguments here :L
 
Congrats!

I agree with you on olympic lifting but creatine is complete rubbish unless you just want size.
 
Wicked Ice said:
No issues with squats or dead lifts. I don't feed my ego by lifting crazy weights. I would highly recommend Greg Plitt's membership.

Greg Plitt - A Call To Action - GregPlitt.com - YouTube
Click to expand...

I like Plitt

[ame=http://www.youtube.com/watch?v=n2xn54Irp-o]Keeping the Fire Alive Greg Plitt Talks To SimplyShredded.com Part 5 - YouTube[/ame]

In the Watchmen film, Doctor Manhattan is a CGI character modeled after Greg Plitt with voice, motion capture, and facial performance provided by Billy Crudup (who also plays Osterman prior to his transformation).
 
how do you get anywhere near your requisite daily protein intake on:

1. Morning- Steel cut oats + coffee.
2. Lunch- Tuna/double fiber wheat.
3. Dinner- Eat with Family if you so choose, or eat normally + add a whole gain supplemental food to fill you.

it seems like you'd do your benches & deadlifts, and your body would cannibalize .2lb of muscle and some fat to have enough protein to rebuild .1lb of muscle. did you track the % muscle you'd lose per pound of weight lost?
 
drave said:
how do you get anywhere near your requisite daily protein intake on:

1. Morning- Steel cut oats + coffee.
2. Lunch- Tuna/double fiber wheat.
3. Dinner- Eat with Family if you so choose, or eat normally + add a whole gain supplemental food to fill you.

it seems like you'd do your benches & deadlifts, and your body would cannibalize .2lb of muscle and some fat to have enough protein to rebuild .1lb of muscle. did you track the % muscle you'd lose per pound of weight lost?
Click to expand...

I put whey protein in my whiskey.
 
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