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post #1 of 36 (permalink) Old 12-13-2006, 04:04 AM Thread Starter
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help

ok about 5-6 yrs ago i used to be in shape and didnt have a big ass gut, now i do and am back on the market so i need to look it. I really need help with some guidence as far as what sorta of workout and such, as well as maybe a basic diet.

Im about 5'11" and weigh about 225, but the gut is pretty big



thanks in advance

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post #2 of 36 (permalink) Old 12-13-2006, 01:00 PM
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Forget working out. Having lots of money will make you more attractive!
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post #3 of 36 (permalink) Old 12-13-2006, 04:18 PM
 
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Originally Posted by Mychael101
Forget working out. Having lots of money will make you more attractive!
lol...

i lost around 40-45 lbs within a month of just doing 2 or 3 miles a day and then doing crunches and push ups... but i was working out 4-5 days a week for 1-2 hours a day. 40-45 lbs of water weight i guess!
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post #4 of 36 (permalink) Old 12-13-2006, 04:33 PM Thread Starter
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outside or on treadmill? also how did you change your diet?

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post #5 of 36 (permalink) Old 12-13-2006, 05:34 PM
 
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Originally Posted by gonzo'syellow4.6
outside or on treadmill? also how did you change your diet?
outside of course! and i still ate like a pig . its hard work but i did it!
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post #6 of 36 (permalink) Old 12-13-2006, 06:52 PM
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You can be lazier (on the cardio) with a nice diet, and divert more attention to weight training. girls dont want just any skinny scrub. You've gotta have a bit of muscle too. Me and a friend were arguing about this...and most girls we talked to said they would prefer bigger biceps over nice abs as long as the guys in decent shape and has a "v-cut".

Basically go more towards grilled chicken, tuna, 1% or skim milk, etc. No salad dressings, less sugar, nothing fried, no more cokes, no mayonaise, and so on...
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post #7 of 36 (permalink) Old 12-14-2006, 10:52 AM
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Quote:
Originally Posted by ruffdaddy
and most girls we talked to said they would prefer bigger biceps over nice abs as long as the guys in decent shape and has a "v-cut".
What about an upside down V?

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post #8 of 36 (permalink) Old 12-14-2006, 12:48 PM
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Quote:
Originally Posted by ruffdaddy
You can be lazier (on the cardio) with a nice diet, and divert more attention to weight training. girls dont want just any skinny scrub. You've gotta have a bit of muscle too. Me and a friend were arguing about this...and most girls we talked to said they would prefer bigger biceps over nice abs as long as the guys in decent shape and has a "v-cut".

Basically go more towards grilled chicken, tuna, 1% or skim milk, etc. No salad dressings, less sugar, nothing fried, no more cokes, no mayonaise, and so on...

I prefer to focus on diet AND training, and have both.

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post #9 of 36 (permalink) Old 12-14-2006, 02:48 PM
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lol...me too...but hes not getting both anytime soon.
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post #10 of 36 (permalink) Old 12-14-2006, 04:12 PM Thread Starter
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diet will prolly be the hardest thing for me, im not very disiplined when it comes to stuff like that, but we'll see

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post #11 of 36 (permalink) Old 12-14-2006, 04:35 PM
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Originally Posted by The Raven
I prefer to focus on diet AND training, and have both.

Or you can workout hard, eat fast food everyday and have both with 8% body fat.

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post #12 of 36 (permalink) Old 12-14-2006, 07:20 PM
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Or you can workout hard, eat fast food everyday and have both with 8% body fat.
and a little pecker...haha
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post #13 of 36 (permalink) Old 12-14-2006, 07:33 PM
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Originally Posted by ruffdaddy
and a little pecker...haha
I dont understand.

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post #14 of 36 (permalink) Old 12-14-2006, 07:37 PM
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I dont understand.
I'm just yanking your balls man. Basically talking shit cause im not 8% anymore. Hopefully ill be back there soon. Of course not with fast food.
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post #15 of 36 (permalink) Old 12-19-2006, 12:42 PM
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Quote:
Originally Posted by ruffdaddy
Basically go more towards grilled chicken, tuna, 1% or skim milk, etc. No salad dressings, less sugar, nothing fried, no more cokes, no mayonaise, and so on...
I mix miracle whip light and relish with Tuna. Is that bad. I tried eating tuna straight out of the can but it wasent going to work long if I didnt touch it up.
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post #16 of 36 (permalink) Old 12-19-2006, 01:28 PM
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Its simple math...Calories in must be less than calories out to lose weight. Be it taking in less or burning off more...its all the same. If diet changes are hard for you then you need to make a weekly chart of what you will eat and stick to it. Stay with healthy snacks as well. The weight will come off.
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post #17 of 36 (permalink) Old 12-19-2006, 01:42 PM
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The best thing for me on a diet is to get a daily planner and write everything i eat down. This will help alot. Trust me i have been dieting my whole life.

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post #18 of 36 (permalink) Old 12-19-2006, 01:42 PM
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Originally Posted by dallas02GT
I mix miracle whip light and relish with Tuna. Is that bad. I tried eating tuna straight out of the can but it wasent going to work long if I didnt touch it up.
Not too bad...just control how much you put in. I actually do miracle whip from time to time. And like Dav said...burn more calories than you take in.
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post #19 of 36 (permalink) Old 12-19-2006, 04:17 PM
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Well, my mother has always been fat, however she has now lost 86lbs going to that weight watchers shit. It's free for her now cause she met the goal they set.

When my dad or my brother has wanted to lose weight, they just go to bed hungry. That works great too. It's not that hard man.

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post #20 of 36 (permalink) Old 12-19-2006, 05:00 PM
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Originally Posted by GRAYHORSE
When my dad or my brother has wanted to lose weight, they just go to bed hungry. That works great too. It's not that hard man.
That works when the primary goal is fat loss, but for anyone concerned about lean mass, it isn't quite simple. Runway models live on cigarettes and diet coke, and eat once a day, that doesn't meant that's the proper way to maintain a specific bodyweight/appearance.

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post #21 of 36 (permalink) Old 12-19-2006, 06:29 PM
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Quote:
Originally Posted by ruffdaddy
Not too bad...just control how much you put in. I actually do miracle whip from time to time. And like Dav said...burn more calories than you take in.
Tuna=6 oz can
Sweet Relish=2 tbsp
Mayo (reduced fat)=2 tbsp

End Result=

Calories=220
Fat=4.25
Carbs=12g
Protein=32.5

One good snack in between meals.
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post #22 of 36 (permalink) Old 12-19-2006, 07:21 PM
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Quote:
Originally Posted by dallas02GT
Tuna=6 oz can
Sweet Relish=2 tbsp
Mayo (reduced fat)=2 tbsp

End Result=

Calories=220
Fat=4.25
Carbs=12g
Protein=32.5

One good snack in between meals.
what do your meals look like?
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post #23 of 36 (permalink) Old 12-19-2006, 08:36 PM
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Originally Posted by ruffdaddy
what do your meals look like?
Breakfast= 8:30am

(Calories- 490 Fat-10g Carbs-43g Protein-62g)
4 Egg Whites
1 oz Mozzarella Cheese (I make a omelet or scrambled eggs and cheese)
1/2 Cup Oatmeal with 1 cup water (Old fashioned oatmeal)
1 Cup Skim Milk
1 Scoop Whey Protein (mixed in the milk)

I wait 30 minutes then head to the gym.

Snack= 11:30am (After getting home from the gym )

(Calories- 644 Fat-20g Carbs-53g Protein-69g)

Cellmass-1 Scoop (about 5-10 minutes later I eat)

3 tbsp Natural Peanut Butter on-
1 slice Whole Wheat Bread
1/2 Cup Cottage Cheese
1 Cup Skim Milk
1 Scoop Whey Protein (mixed with the milk)

Lunch= 2:15pm

(Calories- 265 Fat-14g Carbs-5g Protein-31g)

4 oz Hamburger Pattie (Lean Ground Beef 93/7)
1 oz Mozzarella Cheese (on top of meat)
1 Cup of Mixed Veggies (Broccali, Cauliflower, Carrots, Zucchini, Squash)

Snack= 5:15-5:30pm

(Calories- 350 Fat-9.75g Carbs-23g Protein-41.5g)

6 oz Tuna
2 tbsp Sweet Relish
2 tbsp Mayo (reduced fat) (Mix the tuna, relish, and mayo together)

5- Wheat Crackers
1- Mozzarella String Cheese

Supper= 8:00pm (Cellmass-1 Scoop 30 minutes before supper)

(Calories- 215 Fat-6.5g Carbs-7g Protein-28g)

1 Chicken Breast Fillet or Catfish Fillet
1 Cup of Mixed Veggies (Broccali, Cauliflower, Carrots, Zucchini, Squash)
1- Mozzarella String Cheese

Snack= 10:30-10:45pm (2 hours before bed)

(Calories- 180 Fat-3g Carbs-10g Protein-24)

1 Cup Cottage Cheese



I eat this way 6 days a week. On my 7th day (Sunday) I dont workout and I cut the peanutbutter, wheat bread, 1 cheese stick, 5 wheat crackers, and 1 cup of skim milk.

I also drink around 120 oz of water daily.

If for some reason my wife and I go out. I will always order a 6oz sirloin, steamed veggies, and a salad.

Last edited by dallas02GT; 12-19-2006 at 08:42 PM.
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post #24 of 36 (permalink) Old 12-19-2006, 09:22 PM
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Quote:
Originally Posted by The Raven
That works when the primary goal is fat loss, but for anyone concerned about lean mass, it isn't quite simple. Runway models live on cigarettes and diet coke, and eat once a day, that doesn't meant that's the proper way to maintain a specific bodyweight/appearance.

You mean you'd have to workout too? Nobody wants to that.

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post #25 of 36 (permalink) Old 12-20-2006, 12:04 AM
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Quote:
Originally Posted by dallas02GT
Breakfast= 8:30am

(Calories- 490 Fat-10g Carbs-43g Protein-62g)
4 Egg Whites
1 oz Mozzarella Cheese (I make a omelet or scrambled eggs and cheese)
1/2 Cup Oatmeal with 1 cup water (Old fashioned oatmeal)
1 Cup Skim Milk
1 Scoop Whey Protein (mixed in the milk)

I wait 30 minutes then head to the gym.

Snack= 11:30am (After getting home from the gym )

(Calories- 644 Fat-20g Carbs-53g Protein-69g)

Cellmass-1 Scoop (about 5-10 minutes later I eat)

3 tbsp Natural Peanut Butter on-
1 slice Whole Wheat Bread
1/2 Cup Cottage Cheese
1 Cup Skim Milk
1 Scoop Whey Protein (mixed with the milk)

Lunch= 2:15pm

(Calories- 265 Fat-14g Carbs-5g Protein-31g)

4 oz Hamburger Pattie (Lean Ground Beef 93/7)
1 oz Mozzarella Cheese (on top of meat)
1 Cup of Mixed Veggies (Broccali, Cauliflower, Carrots, Zucchini, Squash)

Snack= 5:15-5:30pm

(Calories- 350 Fat-9.75g Carbs-23g Protein-41.5g)

6 oz Tuna
2 tbsp Sweet Relish
2 tbsp Mayo (reduced fat) (Mix the tuna, relish, and mayo together)

5- Wheat Crackers
1- Mozzarella String Cheese

Supper= 8:00pm (Cellmass-1 Scoop 30 minutes before supper)

(Calories- 215 Fat-6.5g Carbs-7g Protein-28g)

1 Chicken Breast Fillet or Catfish Fillet
1 Cup of Mixed Veggies (Broccali, Cauliflower, Carrots, Zucchini, Squash)
1- Mozzarella String Cheese

Snack= 10:30-10:45pm (2 hours before bed)

(Calories- 180 Fat-3g Carbs-10g Protein-24)

1 Cup Cottage Cheese



I eat this way 6 days a week. On my 7th day (Sunday) I dont workout and I cut the peanutbutter, wheat bread, 1 cheese stick, 5 wheat crackers, and 1 cup of skim milk.

I also drink around 120 oz of water daily.

If for some reason my wife and I go out. I will always order a 6oz sirloin, steamed veggies, and a salad.
Deffinately loose the peanut butter...Thats nothing but calories (thats why they make most emergency meals out of various nuts and peanuts). Chill on the cheese sticks. It will definitely help to stay away from all types of ground meat.

Basically you've just got way too much fucking food for someone trying to lose weight...hehe. I mean its a decent diet almost, but not for someone wanting to slim down.
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post #26 of 36 (permalink) Old 12-20-2006, 12:26 AM
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Quote:
Originally Posted by ruffdaddy
Deffinately loose the peanut butter...Thats nothing but calories (thats why they make most emergency meals out of various nuts and peanuts). Chill on the cheese sticks. It will definitely help to stay away from all types of ground meat.

Basically you've just got way too much fucking food for someone trying to lose weight...hehe. I mean its a decent diet almost, but not for someone wanting to slim down.
If I added that up right then it is 2144 calories. Depending on your size that might be enough, too much, or not enough. I'm 6'3" @ 285. If I only ate 2144 calories a day and continued to hit the gym I would soon loose all fat and muscle.

Of course if you are a little guy (165lbs) then 2000 calories is about right to maintain, but not to lose.

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post #27 of 36 (permalink) Old 12-20-2006, 12:54 AM
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Originally Posted by 5111
If I added that up right then it is 2144 calories. Depending on your size that might be enough, too much, or not enough. I'm 6'3" @ 285. If I only ate 2144 calories a day and continued to hit the gym I would soon loose all fat and muscle.

Of course if you are a little guy (165lbs) then 2000 calories is about right to maintain, but not to lose.
You wont loose all the muscle eating 2100 calories a day...calories aren't exactly what muscles are made of. heh

The guy said he's 5'11 225 and wants to lose weight. Typically a person wanting to loose weight should cut calories first. Everybody is convinced they have to eat like a bodybuilder to gain a little muscle. There is a point at which your body just stops digesting the protein and you simply shit it out.
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post #28 of 36 (permalink) Old 12-20-2006, 07:47 AM
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Quote:
Originally Posted by 5111
If I added that up right then it is 2144 calories. Depending on your size that might be enough, too much, or not enough. I'm 6'3" @ 285. If I only ate 2144 calories a day and continued to hit the gym I would soon loose all fat and muscle.

Of course if you are a little guy (165lbs) then 2000 calories is about right to maintain, but not to lose.

Im 26 5'10 and 230lbs
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post #29 of 36 (permalink) Old 12-20-2006, 07:55 AM
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Originally Posted by ruffdaddy
Deffinately loose the peanut butter...Thats nothing but calories (thats why they make most emergency meals out of various nuts and peanuts). Chill on the cheese sticks. It will definitely help to stay away from all types of ground meat.

Basically you've just got way too much fucking food for someone trying to lose weight...hehe. I mean its a decent diet almost, but not for someone wanting to slim down.

I was told to get natural penut butter and eat 2-3 tbsp after I lift weights early in the day so It will burn off. Something about I wasen't eating enough fats and that was just as bad as eating to many fats.

I have already lost 43lbs eating 1500 calories a day from September to November 4th and running 2-3 miles a day. I just started lifting weights again around November 7th and I already lost 20 more lbs since then, but my weight training was crap. Thats when I told one of the guys what I was eating and he said to up my calories a few hundred each week and see if that helps my strength while still losing a pound or two a week. Oh, I was also told to cut the long distance running!

I have about 30 more lbs of fat to lose and I will be back at what I weighed in highschool. I was flat back then when I weighed between 200-205 lbs.

Last edited by dallas02GT; 12-20-2006 at 08:07 AM.
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post #30 of 36 (permalink) Old 12-20-2006, 08:13 AM
 
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weight loss

Quote:
Originally Posted by ruffdaddy
You can be lazier (on the cardio) with a nice diet, and divert more attention to weight training. girls dont want just any skinny scrub. You've gotta have a bit of muscle too. Me and a friend were arguing about this...and most girls we talked to said they would prefer bigger biceps over nice abs as long as the guys in decent shape and has a "v-cut".

Basically go more towards grilled chicken, tuna, 1% or skim milk, etc. No salad dressings, less sugar, nothing fried, no more cokes, no mayonaise, and so on...
The diet above is good, but you need to drink a lot of water
Your might not like this but it works....take your weight in lbs...you said 225. Convert it to ozs.....225 ozs.... Divide that by 2....around 113 ozs. Drink that much water a day....you will spend a lot of time back washing the urinals but it will do two things. 1. It will keep the stomach from exhibiting hunger. 2. It will flush fat from the cells and tissue in your body.
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post #31 of 36 (permalink) Old 12-20-2006, 09:58 AM
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Quote:
Originally Posted by dallas02GT
Oh, I was also told to cut the long distance running!
2-3 miles isn't long distance. That's "short distance" Anything over 10 miles is long distance for me, everyone will be different. As a general rule, running will burn about 100 calories per mile.

What it comes down to is what works for you. Doesn't matter if you are "working out wrong" or "eating wrong" if it works for you. Read, ask question and see what works for you.

Bottom line, without the hype and marketing...

If calorie intake < calories expended -> weight loss
If calorie intake > calories expended -> weight gain
If calorie intake = calories expended -> weight stable

As far as peanut butter... again to each his own. I eat the hell out of peanut butter and I don't have a weight problem. Well, I do, its keeping weight on due to the amount of endurance training I typically do. In season, I can burn upwards to 3500 calories a day with about 15-20 hours of working out a week (around 10-12 hours of that comes on the weekends)

When in season my main stay diet is 60-65% carbs, 20-25% fats, 15-20% protein on a 3500 calorie a day diet. Of the fats only about 10% come from saturated fats (cheese, meat, milk, cream, etc.)

When out of season/base building (typically two month) my main stay diet 60-65% carbs, 15-20% fats, 20-25% protein.

The link below is Clarence Bass, a man that made his money carrying 2.4% body weight while scarfing peanut butter every day.

http://www.cbass.com/index.html

Here is a good way to remember good fat vs. bad fat:

Good fat (mono/poly unsaturated fats) : liquid at room temperature and come from plant sources (avocados, canola, olive, safflower, nuts, etc.)

Bad fat (Saturated fats): animal sources -> cheese, lard, butter, meat fats, cream.

Above all, do something fun and make it a lifestyle. For me that is swimming, biking (road and mountain) and running with a little weight lifting thrown in. If you fall off the bandwagon on your diet or exercise, just right back on and move forward. Just because you ate an entire cheesecake on Sunday doesn't mean you "ruined" your diet (which I've been known to do on a Sunday)

My favorite Saturday routines when I'm not rehabbing an injury:

1. 18-20 mile run
2. 100 mile bike ride
3. 56 mile bike ride / 13 mile run

(swim each day, 3000-4500 meters)

Pretty much doesn't matter what the hell I eat on the weekends...

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post #32 of 36 (permalink) Old 12-20-2006, 11:07 AM
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Quote:
Originally Posted by GRAYHORSE
You mean you'd have to workout too? Nobody wants to that.

That's jsut it though, exercise will only exacerbate the problem by burning even more calories that you aren't eating. Working out only effectivly volumizes and strengthens the muscles as long as the body has all the necessary nutrients and calories to facilitate repair and growth. You can't grow if you don't eat, and conversly, you'll shrink if you don't eat enough.

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post #33 of 36 (permalink) Old 12-20-2006, 11:08 AM
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Quote:
Originally Posted by dallas02GT
Snack= 11:30am (After getting home from the gym )

(Calories- 644 Fat-20g Carbs-53g Protein-69g)

Cellmass-1 Scoop (about 5-10 minutes later I eat)
20 grams of fat in a single shake?! Fuck that.

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post #34 of 36 (permalink) Old 12-20-2006, 11:21 AM
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Quote:
Originally Posted by The Raven
20 grams of fat in a single shake?! Fuck that.
It's in the entire "snack" which also includes a few more things.

Although I'd get rid of some of the protein and increase the carbs a little.

4:1 to 2:1 carbs to protein ratio is where you want to be at after a workout.

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post #35 of 36 (permalink) Old 12-20-2006, 01:47 PM
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Quote:
Originally Posted by The Raven
20 grams of fat in a single shake?! Fuck that.
yes fat is bad and all but if you are working out correctly it shouldnt really matter as long as there isnt alot of SATURATED FAT. But No, 20g of fat in a post workout shake if your trying to cut fat is NOT a good idea. If your trying to beef up however, its efficient.

about over protien intake. it ALOT better to have excess protien to shit out as compared to depriving your muscles of protien. Protien itself is not bad at all, inspecially when used with the correct carb to protien ratio. Unfortunatley often times high protien foods also contain high calorie and satures/unsaturated fat amounts. Also, if your taking in more than 3 protein shakes a day, ur kidneys are screwed... protien shakes are good when used moderatly but all the shit that is in a bottle can damage ur kidneys when used in excessive amounts.

another thing to remember. You cannot give your body the things it needs to gain alot of muscle in hardcore works while trying to lose a ton of wieght. You can eat about 2000 to 2500 calories of GOOD food and lose a few pounds while still having enough nutrients and calories for you muscles to deveople/recover properly. Its probobly best to workout for a few months on heavy weight training and just WATCH your weight, not starve yourself, before you go into a 1500 calorie diet. you will gain more muscle durring this period and if you do decide to cut wieght, you'll still have a large amount of muscle to start the diet with.

i've been working out for about 4 months on my beef up program and have gained 12 pounds (mostly muscle but some fat im sure). after christmas i am goin to change my diet from roughly 3000+ a day to 1500 for the first 2 weeks and 2000 from there on. i hope to lose about 20 pounds and get back down to 220lbs and then maintain that weight with about 2500 calories and continue harder lifting
NeedleSharp is offline  
post #36 of 36 (permalink) Old 12-21-2006, 02:51 PM
 
Join Date: Sep 2006
Posts: 17
i AGREE WITH ABOVE POST/...

I will go a little simpler...Diet is so underated...you control what you eat and the amount you eat (small servings multiple times a day) and that alone will increase your metabolism.. that in conjunction with a CONSTANT work out program YOU WILL see results... the Gut is usually refered to as one of the hardest places to see results in the beginning, so don't be discouraged..stay with it
T-SPOON is offline  
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