Working Out....

[ezza]

so, i wanna loose a little weight, been running/walking and doing home exercises (cant afford a gym membership atm). What i wanna know is... if you eat too little can it have the opposite affect and actually stop you loosing weight, like your bodys trying to hold on to fat stores cus it thinks its not gettin enough food?

that macro shit confuses me so much, i can never work out how much to eat or what to eat. I weigh like 95kg, 6"2 and im 21

my pt mate reckons i need to still be eating quite alot even tho im trying to loose wight because of my size

but 2000 calories seems alot when 'dieting'

afjbasfibsld

Best way to diet imo tbh imo is avoid high carb food, you can get carbs from vegetables like legumes. Don't worry much about fat (most bad fatty food is filled with carbs). in fact you need a decent amount of fat to help you lose weight (nuts are good) it also keeps hunger down.

Also take it easy one day a week (or even over the weekend). or you will start to go in famine mode and actually put on any weight after you stop dieting.

Also try and not just 'go on a diet', turn it into your new long term diet as much as possible (or at least cut the really bad shit out and include more veg)

Eat as much as you want, just pick the right meals.

exercise for losing fat try and do weights (or even body weight exercises) heavy and compound lifts, basically the heavier the weight and the more you move is = more energy used, so use big muscle groups.

I'm down 3 1/2 stone since jan

yeah cheers man and nice

I have to have a big meal at night, dunno why im just not satisfied otherwise. I think its all a visual thing, doesn't really mater calorie wise

Recently ive been having a plate of broccoli and carrots and then 2/3 chicken breast or 2 fish fillets which fills me up nicely. Probably have that sorta meal twice a day and then one snack meal, maybe a sandwich or some toast and thats probably all i eat. Dont really take any calories from drinks in the week cus all i drink is water, except then on the weekend its alcohol (which is probably a big factor of why i put on weight lol)

exercise wise ive been doing this pyramid thing with pull ups, push ups and sit ups (http://www.military.com/military-fitnes ... pt-pyramid) i cant actually do it yet

i recently bought a pull up bar but im shit at them so i need to practise. Push ups i can do quite alot of so i tend to put weights in a backpack and then do them so i max out on like 6-8 and do 3/4 sets

then i probably do a swift 20/30 min walk a day

all this has been the last couple weeks so i havent really noticed anything yet, had an awful summer lol literally a takeaway 4/5 times a week

hopefully if i keep this up should notice something after a month or so

[Genevieve]

Food doesn't matter, it's the macros that do (protein/carbs/fat) and how much of them you eat. What type of food you eat and how much of it depends more on what portion sizes you enjoy, subjectively and how full you'd like them to make you. If you still wanna eat a lot, you'd wanna stay away from calorie dense foods.

Losing weight (vs gaining weight) is a matter of overal CALORIES. A caloric deficit creates a situation where your body burns mass. This deficit can be created by either eating less, or excerting more energy (exercising, or any activity for that matter). This mass can be mostly fat or muscle depending on how you approach it. If you want to KEEP muscle, you should just lift heavy the way you are and eat a lot of protein. Lifting heavy signals yoru body that it needs those muscles and eating lots of protein will help spare your muscles from being burned up.

Essentially, to lose weight, you should do EVERYTHING you're doing now, except eat less calories. Except, you should still eat enough fat to stay healthy (0.40/0.45 grams per lb of bodyweight) and enough protein to keep your body from burning muscle from workout (a little more than 1 gram per lb of bodyweight). So you'll wanna decrease your carb intake, any carb, until you're in a caloric deficit.

Read this carefully and calculate how many calories you need. Using the numbers I gave you for fat and protein, you need to eat around 76 grams of fat and 190 grams of protein each day. The rest should be filled up with carbs. You should be losing no more than 1 lb and no less than half an lb per week. If it's more or less than either, adjust your calories! And weigh your progress once per week on an empty stomach (and an empty colon :p) at the same time to gauge how you're doing.

There's no specific fattening or trimming foods. Protein does help raise your metabolism slightly, as do fibers, but generally it's more about what macronutrient you eat (protein/carb/fat).

It doesn't matter "WHAT YOU EAT", the MACROS and CALORIES matter.

"Eating the right food" is food that fills up your macros. You can't just eat ANYTHING YOU WANT FOR AS LONG AS IT'S GOOD. If your maintenance is at 2500 calories, you will GET FAT EATING 5000 CALORIES worth of "good stuff".

Some people DO do well eating a huge ass meal and some snacks through-out the day. Or eating just 2 or 3 large meals in a limited timeframe. Meal time and partitioning is highly individual and should accomdate your subjective preferences.

I get hungry all day if I don't have a thousand calorie breakfast.

[ehbes]

The gym at my uni is pretty small if you aren't on one of the teams so ive pretty much just been riding the stationary bike to lose weight. i usually average around 10-11 miles in 30 minutes, but my question is should i be doing distance riding like ive been doing or switch to sprints. A buddy of mine told me sprints are better for losing weight but he's a bit of a meathead so i thought id ask all you knowledgable

[Genevieve]

The gym at my uni is pretty small if you aren't on one of the teams so ive pretty much just been riding the stationary bike to lose weight. i usually average around 10-11 miles in 30 minutes, but my question is should i be doing distance riding like ive been doing or switch to sprints. A buddy of mine told me sprints are better for losing weight but he's a bit of a meathead so i thought id ask all you knowledgable

Whatever you like. Losing weight is about having a caloric deficit. Make sure you get enough protein and fat. eat less calories than your burn and just ride that bike.

[Terpit]

I was doing pull ups yesterday and the bar fell, landed on my knee and my toe nail dug into my toe, its been hurting all day. It was pretty tight too but I must have twisted it somehow

[Genevieve]

One month into my bulk I'm fiiinallly picking up again and gaining and hotdamn, I'm remembering how amazing squats, barbell rows and deadlifts are (stiff legged and regular).

That stretch you get on your hammies doing stiff legged deadlifts is the shit

[ascent]

just realised i have fucked my knee from cycling and can't squat without feeling my knee is going to break somehow (not even just a body squat)
what can i do

[m8son666]

The gym at my uni is pretty small if you aren't on one of the teams so ive pretty much just been riding the stationary bike to lose weight. i usually average around 10-11 miles in 30 minutes, but my question is should i be doing distance riding like ive been doing or switch to sprints. A buddy of mine told me sprints are better for losing weight but he's a bit of a meathead so i thought id ask all you knowledgable

why don't u ride a real bike? be good to get some fresh air and u dont have to stare at sweaty gym bros while ur cycling

[Genevieve]

just realised i have fucked my knee from cycling and can't squat without feeling my knee is going to break somehow (not even just a body squat)
what can i do

c a dr

[Laszlo]

It all went to shit I've been to the gym five times in the past month and muscle mass seems to have just drained away. It'll be interesting to see how much strength i've lost..

[Genevieve]

Can't be that much dude. Not in a month. Think a lot of it is in your mind and you may have lost some water. And strength doesn't ENTIRELY correlate with size. When I first got back into training, on my first day, I was hitting all the same weights I was on my last bulk. My nervous system didn't know my muscles couldn't handle it yet and just lifted the same shit I could earlier, but the day after I had MASSSSSIVE soreness and the next week I was only lifting half of what I did before. Overtrained like a muhfucca.

It's nothing you won't gain back in 2 weeks of lifting.

Good that you posted it here anyway. Any tiny setback fucks with my head and sometimes I need someone to talk some sense into me. Like last week, I gained like a mothafucka on my squats and I went far deeper. I wasn't quite breaking parallel on them before, but when I did last week, and followed them up with with my stiff legged deadlifts, I went down on those. I paniced as if I'd lost gains, but that's bull. I'd MADE gains, but my improved squats exhausted my hamstrings so much that I just couldn't do the same SLD's anymore.

[Laszlo]

lol maybe a tiny bit of body dysmorphia creeping in there then..
By what % would you recommend dropping my weights then, so I don't fuck myself like you did?

[Genevieve]

lol maybe a tiny bit of body dysmorphia creeping in there then..
By what % would you recommend dropping my weights then, so I don't fuck myself like you did?

Naw naw, you won't make the same mistake. We're talking like.... more than six months. Go back to when you last lifted weights and drop the weights to what you were lifting 2 weeks before your last session and work yourself back up! If you stalled somewhere for more than a week, then drop it some more.

Everyone who bodybuilds has limited bodydysmorphia haha. This morning I was quite ripped. Zero water retention. 3 liters of water, a lot of carbs and one workout later and I'm bloated as fuck. I'M SO PHAT

[Laszlo]

lol big-girl's-blouses crew for life!

Thanks for the help.

[AxeD]

Even though it sucks balls, I decided to pick up running, as I won't get my bike out as much or not at all
in fall/winter.

I also decided not to care about all the details and what kind of program would increase overall fitness the fastest,
because literally everyone still says something different about and it's gay as shit.

[Genevieve]

Yeah just do whatever makes you feel better. If you want to increase your fitness by beating a certain distance progressively faster, do that. Or if you want to progressively increase the distance, that's alright too.

People get too caught up in the details.

[Laszlo]

Details drive sales, bros!

[Genevieve]

Yo good luck everyone.

What's everyone's starting weight? Might keep each other motivated. Planning to gain 1 lbs per weeks. At 137.6 right now NOTHING! Hope to get to 150 by november 11.

I'ma update weekly.

Uhh, I'm at 145 already. Woops.

[Jurrecane]

How tall are you? I'm 181 at the moment wanna make it to 187. Don't really got a goal as to when i want to reach that though.

[ehbes]

The gym at my uni is pretty small if you aren't on one of the teams so ive pretty much just been riding the stationary bike to lose weight. i usually average around 10-11 miles in 30 minutes, but my question is should i be doing distance riding like ive been doing or switch to sprints. A buddy of mine told me sprints are better for losing weight but he's a bit of a meathead so i thought id ask all you knowledgable

why don't u ride a real bike? be good to get some fresh air and u dont have to stare at sweaty gym bros while ur cycling

Because the stationary bike is free