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post #1 of 39 (permalink) Old 05-12-2008, 11:59 AM Thread Starter
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I'm gonna be real...i'm a fatass

Hi my name's Eric and i'm a fatass ("hi eric")

Alright all joking aside, here's the deal, i'm 26, 5'2 (and a half!) and about 160lbs. I wear a size 34 in jeans and I don't lift weights or have a gym. My workouts consist of doing MMA/kickboxing twice a week (sometimes three times a week) and running twice a week. I guess I'm here because I need to face facts and just say fuck it - I don't like the way I look, I'm in bad shape and I need help. I see all these magazines talking about getting in shape but it always seems geared for the guy who's already in decent shape and trying get bigger or more cut. I'm already pretty active with my kickboxing classes and I'm not afraid of working hard, but I can't afford a gym.

So here's what I'd want long term. I'd really like a healthier lifestyle. I'd want to be that guy who's just in really good shape. Someone who you can tell works out...someone with some mass and is cut...but not just a muscle bound bodybuilder. But not a scrawny cross country runner either (no offense) I guess the best description is to compare my goals to the guys in Men's Fitness (not Muscle & Fitness) Another example here The Raven's early results

I know it's not going to happen overnight, I just don't know if i have the genetics for what I want, but I want to be in the best shape I can be in and I'm not sure how to make it happen w/o a gym. Is it even possible?? What's crazy is I can work out and I can get in better condition (as far as, being able to perform better and do more) but I can't ever "see" results when I look in the mirror.

I'm not looking to get bashed here, because I put it all out on the table and I'm being real. I've always struggled with my weight and fitness and I want to change for the better.

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post #2 of 39 (permalink) Old 05-12-2008, 12:00 PM
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besides a fat ass, you're a midget....



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post #3 of 39 (permalink) Old 05-12-2008, 12:02 PM Thread Starter
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besides a fat ass, you're a midget....



Just helping with self confidence

Midget + fat ass = the "butterball" look ....sexxxy!

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post #4 of 39 (permalink) Old 05-12-2008, 12:08 PM
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post #6 of 39 (permalink) Old 05-12-2008, 01:12 PM
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DIET... fix your DIET. You will begin to lose weight simply by fixing your diet. You dont have to go to the gym or buy weights, but you need to be dedicated. Count your calories, carbs and protein. If you want to lose weight, you need to do a lot more cardio. Start running 5-6 days a week. There are lots of exercises you can do without gym equipment like situps, pushups, dips, pullups, etc that will really help you out. You need to cut your calories, up your protein and bring your carbs down. More carbs in the morning and by dinner time you should try and cut down to 20 or less. As ghetto as it is...these fools are working out without a gym:



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post #7 of 39 (permalink) Old 05-12-2008, 01:25 PM Thread Starter
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Originally Posted by 8mpg
DIET... fix your DIET. You will begin to lose weight simply by fixing your diet. You dont have to go to the gym or buy weights, but you need to be dedicated. Count your calories, carbs and protein. If you want to lose weight, you need to do a lot more cardio. Start running 5-6 days a week. There are lots of exercises you can do without gym equipment like situps, pushups, dips, pullups, etc that will really help you out. You need to cut your calories, up your protein and bring your carbs down. More carbs in the morning and by dinner time you should try and cut down to 20 or less.
Alright cool, so lets talk about this for a sec. You're telling me to count my calories, carbs, and protein. I don't know how much I'm supposed to take in. The running 5-6 days a week is a good idea, I can definintely start that. What distance, length of time should I be putting in? I do the pushups & pullups at the house and I do dips at my desk at work. The situps, squats, & pushups are done at my kickboxing classes too.

Now are you saying that my dinner should be 20 calories or less? I guess I really don't know where to start on a diet. I got a diabetes cookbook and have tried a few things in there. I figured they have to watch what they eat more than anyone.

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post #8 of 39 (permalink) Old 05-12-2008, 01:37 PM
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Quote:
Originally Posted by goober0709
Alright cool, so lets talk about this for a sec. You're telling me to count my calories, carbs, and protein. I don't know how much I'm supposed to take in. The running 5-6 days a week is a good idea, I can definintely start that. What distance, length of time should I be putting in? I do the pushups & pullups at the house and I do dips at my desk at work. The situps, squats, & pushups are done at my kickboxing classes too.

Now are you saying that my dinner should be 20 calories or less? I guess I really don't know where to start on a diet. I got a diabetes cookbook and have tried a few things in there. I figured they have to watch what they eat more than anyone.
First off...are you diabetic? Diabetic cookbooks are nice because everything is basically low carb. Carbs break down into simple sugars (glucose) and then are stored as glycogen which will turn to fat if not used. To lose weight, you need to lower your caloric intake. You need a deficit in calories each day. According to MayoClinic's calorie calculator, you need 1900 caloires each day (with a light athletic lifestyle) to maintain your current weight. I would shoot to eat around 1500-1600 calories each day and make sure you get your running in. I used to run at 6mph and would burn 120calories per mile. If you go with that math, you need to run 2 miles or so each day. This will leave you around 500-600 calories NEGATIVE per day. It takes 1900 to keep you going...so if you intake 1500, you are going to need to burn a stored 400 calories to keep you alive (fat or muscle will burn). if you run another 250, you will be negative 600+. 1lb of fat = 3500 calories. So it will take you about 6 days of this diet and exercise to lose 1lb of fat. This is all in a perfect setting...we know that doesnt always happen.

Cut your carb intake.... lower your overall calories. Try and eat more meats (tuna and chicken) to make up your calories than crappy stuff like sodas and snacks. When you realize you have to run 2 miles to burn off a snickers...it sucks and is not worth eating it anymore.

With your running...you want to jog at a medium pace...not to the point where you can breath completely normal but not where you couldnt talk with someone if you wanted to. To fast of running will make your body burn muscle and not fat.

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post #9 of 39 (permalink) Old 05-12-2008, 01:46 PM
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man...there is a lot to say...

Also, if you can, eat 6 small meals a day. It breaks down to eating every 2.5-3 hours or so. The small meals are a great way to keep your metabolism going. Here is an example:

7AM: Breakfast - 1/2 cup oatmeal 1/2 cup milk
10AM: Snack - Granola bar, protein bar or protein shake...something around 200 calories and 20-30 carbs
12PM: Lunch - Turkey sandwich, tuna + crackers, small salad w/ chicken
3PM: Snack - yogurt, snack pack (not to many of these each week), protein bar
6PM: Dinner - Chicken/Fish/Steak and some salad or small amount of pasta/potato
9PM: Snack - Fruit, yogurt, veggies, cheese

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post #10 of 39 (permalink) Old 05-12-2008, 01:51 PM Thread Starter
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No I'm not a diabetic, but i figured they're uber serious about eating right since their lives depend on it. That break down helps on the running aspect. So if i'm taking in 1600, but then run two miles a day, i'm looking at a net intake of 1350, and then my body will have to burn 550 to compensate. Am I getting this right?

LOL great point on the snickers - makes u really think twice about how bad that 'craving' is.

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post #11 of 39 (permalink) Old 05-12-2008, 01:55 PM
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Quote:
Originally Posted by goober0709
No I'm not a diabetic, but i figured they're uber serious about eating right since their lives depend on it. That break down helps on the running aspect. So if i'm taking in 1600, but then run two miles a day, i'm looking at a net intake of 1350, and then my body will have to burn 550 to compensate. Am I getting this right?

LOL great point on the snickers - makes u really think twice about how bad that 'craving' is.
correct... You want to lower your net intake. And make sure you run at a decent pace...dont overwork yourself. Aaron (The Raven) just educated me on the effects of overworking a cardio workout and how it doesnt help burn fat. I good medium paced job for 3 miles will do you more than a sprint for 1.5miles.

I dont know what kind of job you have but if at all possible...try the 6 meal thing It is hard in the beginning but it gets easy. I just started it (day 4) and like it so far. Also...NO SODAS....well, a diet one is ok but no regular ones. They are loaded with sugars. Its an empty 200+ calories. Just like the snickers...you have to run 2 miles per soda to burn it off. The key is a good CLEAN diet and self control.

Also, you say you cant afford a gym...Id check the small gyms near your house...they tend to be cheaper than LA Fitness and 24 Hour and are usually less crowded. My gym membership is $20/month...thats nothing. I used to waste $20/month on just buying sodas at school

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post #12 of 39 (permalink) Old 05-12-2008, 02:02 PM Thread Starter
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It's not that I can't afford one, but with a mortgage, a car pymt, and a MMA membership (that's $115/month) I'd prefer not to join one. My MMA school recently put in a treadmill and some free weights, so i'm thinking I can go there and start working out as well. it's nothing fancy, but i'll allow me to put some muscle on as well as burn. Two miles + kickboxing/grapping/boxing classes can go a long way with calories i'm sure.

I can definitely do the 6 meal plan you're talking about. I work in the IT field, which keeps me sitting on my ass all day. I try to go walk around our building a couple times during the day. Sitting in front of a PC can make u fat and blind!

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post #13 of 39 (permalink) Old 05-12-2008, 02:07 PM
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Quote:
Originally Posted by goober0709
It's not that I can't afford one, but with a mortgage, a car pymt, and a MMA membership (that's $115/month) I'd prefer not to join one. My MMA school recently put in a treadmill and some free weights, so i'm thinking I can go there and start working out as well. it's nothing fancy, but i'll allow me to put some muscle on as well as burn. Two miles + kickboxing/grapping/boxing classes can go a long way with calories i'm sure.

I can definitely do the 6 meal plan you're talking about. I work in the IT field, which keeps me sitting on my ass all day. I try to go walk around our building a couple times during the day. Sitting in front of a PC can make u fat and blind!
Try the 6 meals... that alone should help you start losing some weight without changing your workout habits. Use your MMA schools weights. You dont need anything fancy. Everyone says free weights will yield you the best results anyways. Try and hit the weights the days you are not doing MMA training.

On the days you do the MMA training you may want to eat a bit more. If you dont consume enough calories, you body will go into catabolism and just eat away at your muscles for fast calories. A good hour workout (weights) burns 400-500 calories. Not sure about MMA, but if you are doing a lot of physical training and less standing around learning, Im sure you will burn more.

Hopefully Greyhorse and Raven will chime in...they did some major cutting over the last couple months. Follow their routine if you can. 25lbs of fat loss in 2 months is great. The mirror will be your best judge. Also, dont focus on the scale weight. If you know someone with an electrical impedence meter, try and use it to get a baseline bodyfat. Also, measure your body with a tape measure (not the hardware store kind) and get an idea of you measurements. They will change.

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post #14 of 39 (permalink) Old 05-12-2008, 02:12 PM Thread Starter
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lol yeah the MMA is pretty intense...lesson learned about eating a lil more. The one time I skipped eating breakfast and lunch and went to my class, I was shakin all over the place and bout ready to pass out. Never making that mistake again. We do about 80-100 situps & pushups on top of the bagwork and drills. We'll have a new guy try to puke up on their first class every so often

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post #15 of 39 (permalink) Old 05-12-2008, 02:16 PM Thread Starter
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Originally Posted by 8mpg
Hopefully Greyhorse and Raven will chime in...they did some major cutting over the last couple months. Follow their routine if you can. 25lbs of fat loss in 2 months is great. The mirror will be your best judge. Also, dont focus on the scale weight. If you know someone with an electrical impedence meter, try and use it to get a baseline bodyfat. Also, measure your body with a tape measure (not the hardware store kind) and get an idea of you measurements. They will change.
Definitely, any help is appreciated. I've just come to a point in my life where I've decided that something's gotta change. I'll see what they've gotta say as well. Can't snub 25lbs of fat loss!

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post #16 of 39 (permalink) Old 05-12-2008, 02:19 PM
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Definitely, any help is appreciated. I've just come to a point in my life where I've decided that something's gotta change. I'll see what they've gotta say as well. Can't snub 25lbs of fat loss!
Hey man... I just hit the same spot. Im 24 and not fat but have a bit of a belly. I finally decided that this was the time to take it serious and make a change. Im going to the gym 6 days a week, eating 6 meals a day (2600-3000 calories a day, 200g+ of protein). Im really trying to put on some weight over the next 4 months then do a cut diet to lose the fat.

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post #17 of 39 (permalink) Old 05-12-2008, 02:23 PM
 
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six meals a day totaling to bout 1500-1600 cals perday. i suggest u get a gym membership or buy weights just running is gonna make u skinny fat. plus the more muscle u have the more cals u burn though the day. workout, id revole around the big three squats, bench, deadlifts, those are polymetrics they wear u out pretty bad, and help u gain over all strentgh then do some hit training (high intensity training) jogging is for pussys
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post #18 of 39 (permalink) Old 05-12-2008, 02:59 PM
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First get it out of your head that if you lift heavy weight then you'll look like the bodybuilders that you see on TV.

Look at your example of Raven. He lifts a lot weight period. If you want to look like that then you need to get you a membership at the LA Fitness right around the corner from you. Then you're going to have to hit the weights. I can get you 29.99 a month with 0 down at LA Fitness if that's not what they are offering you.

Look at my pics on the same post. Im a freakin powerlifter that lifts only heavy weights and im cut. Without roids you will never look like a "bodybuilder"

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post #19 of 39 (permalink) Old 05-12-2008, 03:18 PM
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Tell me about your MMA workouts and I'll see if I can help you. BTW what gym are we talking about?
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post #20 of 39 (permalink) Old 05-12-2008, 03:45 PM
 
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yulp strength training and bodybuilding are totally different things.what l.a fitness are u talking about iam currently working out at home need more varitey i live in fortworth are u close greyhorse??
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post #21 of 39 (permalink) Old 05-12-2008, 03:49 PM
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Originally Posted by GRAYHORSE
First get it out of your head that if you lift heavy weight then you'll look like the bodybuilders that you see on TV.

Look at your example of Raven. He lifts a lot weight period. If you want to look like that then you need to get you a membership at the LA Fitness right around the corner from you. Then you're going to have to hit the weights. I can get you 29.99 a month with 0 down at LA Fitness if that's not what they are offering you.

Look at my pics on the same post. Im a freakin powerlifter that lifts only heavy weights and im cut. Without roids you will never look like a "bodybuilder"
What are the basic differences between his and your workout?

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post #22 of 39 (permalink) Old 05-12-2008, 07:14 PM
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yulp strength training and bodybuilding are totally different things.what l.a fitness are u talking about iam currently working out at home need more varitey i live in fortworth are u close greyhorse??

Im at the one in Mckinney but there is one in Ft Worth.

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post #23 of 39 (permalink) Old 05-12-2008, 07:19 PM
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What are the basic differences between his and your workout?

Raven and I?

If im not mistaking he does more reps on excersises than i do. 10-12
I stay around 5-8.

Also he probably does more different excersises than i do.
I try and stay with mass movements... ie bench, squat, deadlifts. On back days i do a lot of the rowing stuff. I dont do much bi's, abs, calfs, and forearms.

However we both lift to failure and make it hurt. Most people just go through the motions and think they're doing something.

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post #24 of 39 (permalink) Old 05-12-2008, 07:30 PM
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from what i've seen grayhorse lifts more powerlifting style and raven is closer to the bodybuilder/hypertrophy workout with the higher rep range. but definitely listen to these guys and 8mpg because diet is where it's at

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post #25 of 39 (permalink) Old 05-12-2008, 07:44 PM
 
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yulp ive learned a couple of things just lurking on some of there posts.lol
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post #26 of 39 (permalink) Old 05-13-2008, 06:21 AM Thread Starter
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Tell me about your MMA workouts and I'll see if I can help you. BTW what gym are we talking about?
I go to Guy Mezger's Sports Combat school. I've got boxing and kickboxing, i haven't done much of the grappling classes. It's a pretty grueling cardio workout. Usually starts off with stretching, situps, pushups, squats, jump roping...then we start doing drills and bag work. Between 2 minute drills we do more situps/pushups/whatever. Class is usually about an hour or so.
My boxing 2 class is an all boxing class, no workout routine. Just boxing one guy after the other.

Quote:
Originally Posted by grayhorse
First get it out of your head that if you lift heavy weight then you'll look like the bodybuilders that you see on TV.

Look at your example of Raven. He lifts a lot weight period. If you want to look like that then you need to get you a membership at the LA Fitness right around the corner from you. Then you're going to have to hit the weights. I can get you 29.99 a month with 0 down at LA Fitness if that's not what they are offering you.

Look at my pics on the same post. Im a freakin powerlifter that lifts only heavy weights and im cut. Without roids you will never look like a "bodybuilder"
So what types of routines are we talking about that require a gym? That's a decent deal for a membership. I'm in Mckinney off 380 & Lake Forest, I'll have to see how close/far one is from me. But is paying for a gym really necessary to obtain my goals? Like I said, my MMA school has free weights, dumbbells, treadmills, machine weights, etc. What kind of workouts are we talking about? Just like anyone who just starts out, it's pretty overwhelming to try to jump in a gym and say..."ok...where to start."

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post #27 of 39 (permalink) Old 05-13-2008, 09:56 AM
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So what types of routines are we talking about that require a gym? That's a decent deal for a membership. I'm in Mckinney off 380 & Lake Forest, I'll have to see how close/far one is from me. But is paying for a gym really necessary to obtain my goals? Like I said, my MMA school has free weights, dumbbells, treadmills, machine weights, etc. What kind of workouts are we talking about? Just like anyone who just starts out, it's pretty overwhelming to try to jump in a gym and say..."ok...where to start."
If you have all that Guy's gym then you can lift weights there.

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post #28 of 39 (permalink) Old 05-13-2008, 01:41 PM
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I go to Guy Mezger's Sports Combat school. I've got boxing and kickboxing, i haven't done much of the grappling classes.

Well shit. That's like going to Red Lobster and ordering a hamburger.

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post #29 of 39 (permalink) Old 05-13-2008, 07:16 PM
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No I'm not a diabetic, but i figured they're uber serious about eating right since their lives depend on it.
High protien, low carbs= good.
All I can say is you don't have to narrow your cardio workout to just running. ANYTHING you do which keeps an elevated heart rate for at least 15 to 30 minutes a day will make a dramatic change as long as you are faithful to your diet. Do some sort of cardio at least 4 times a day wether it's walking/running stairs, bike riding, power walking, running, jumping rope..... you get the idea.
Don't snack before you go to bed. If you have to, eat a couple teaspoons of cottage cheese or a small glass of milk to keep your stomach in check. You'd be surprised how well it works.
Basically what you need to know is you must exert more energy than you consume in order to lose weight.

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post #30 of 39 (permalink) Old 05-13-2008, 07:23 PM
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Run long distance triathlons... eat what ever you want, drink what ever you want, stay within 10% body fat. Works for me.

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post #31 of 39 (permalink) Old 05-13-2008, 08:01 PM
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Quote:
Originally Posted by 01WhiteCobra
Run long distance triathlons... eat what ever you want, drink what ever you want, stay within 10% body fat. Works for me.

He said he wanted some nice size muscles.

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post #32 of 39 (permalink) Old 05-13-2008, 08:21 PM
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Quote:
Originally Posted by GRAYHORSE
He said he wanted some nice size muscles.
Yes, us tri dudes have no muscle.

David Goggins, on the left of the linked picture... ultra-ironman and top 3 finisher at the 138 mile Badwater ultramarathon.

http://www.crossfit.com/mt-archive2/Top-Mud-Run.jpg

Life in a stinky ass gym sucks for some people, power boy.

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Last edited by 01WhiteCobra; 05-13-2008 at 08:27 PM.
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post #33 of 39 (permalink) Old 05-13-2008, 08:31 PM
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Who's the burn victim in the middle?

1/19/09, the last day of Free America.
Pericles "Freedom is the sure possession of those alone who have the courage to defend it. "

"[T]he people alone have an incontestable, unalienable, and indefeasible right to institute government and to reform, alter, or totally change the same when their protection, safety, prosperity, and happiness require it." --Samuel Adams


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post #34 of 39 (permalink) Old 05-13-2008, 08:33 PM
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Originally Posted by Sean88gt
Who's the burn victim in the middle?
Not sure but probably part of Goggin's Seal Team.

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post #35 of 39 (permalink) Old 05-13-2008, 08:36 PM
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Quote:
Originally Posted by 01WhiteCobra
Yes, us tri dudes have no muscle.

David Goggins, on the left of the linked picture... ultra-ironman and top 3 finisher at the 138 mile Badwater ultramarathon.

http://www.crossfit.com/mt-archive2/Top-Mud-Run.jpg

Life in a stinky ass gym sucks for some people, power boy.

Damn David, you're 1 in a million!

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post #36 of 39 (permalink) Old 05-13-2008, 08:55 PM
No Cerveza... No Trabajo
 
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Quote:
Originally Posted by GRAYHORSE
Damn David, you're 1 in a million!
Acutally there is alot of triathletes that are very serious about weights, like me. Well, I'm more serious about Crossfitting than pure weightlifting.

I'd rather be able to do other things than say I can bench press a car. BW x 1.5 is fine for me on the bench when I can also throw down a marathon on a moment's notice.

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post #37 of 39 (permalink) Old 05-13-2008, 09:04 PM
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Quote:
Originally Posted by 01WhiteCobra
Acutally there is alot of triathletes that are very serious about weights, like me. Well, I'm more serious about Crossfitting than pure weightlifting.

I'd rather be able to do other things than say I can bench press a car. BW x 1.5 is fine for me on the bench when I can also throw down a marathon on a moment's notice.


Awsome.

I'd rather benchpress a car but who cares.

I can run 10 miles right now if i needed to without a problem but who cares.
I use strength more than endurance in my life.
I like triathletes, i sell a lot of cytomax, power gel, and other supps to you peeps.

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post #38 of 39 (permalink) Old 05-13-2008, 09:12 PM
No Cerveza... No Trabajo
 
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Quote:
Originally Posted by GRAYHORSE
I can run 10 miles right now if i needed to without a problem but who cares.
Same reason I don't give a shit about bench pressing a car.

I doubt you "run" 10 miles. Maybe jog but certainly not what I would considering running.

Quote:
Originally Posted by grayhorse
I like triathletes, i sell a lot of cytomax, power gel, and other supps to you peeps.
Not to me.

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post #39 of 39 (permalink) Old 05-13-2008, 11:33 PM
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So what is a target hear rate for burning calories and what is a heart rate that is basically burning muscle and not fat.

Why has no one mentioned jumping rope as a part of their excercises?

A lot of good info. I am gonna take it, put it to use and bring sexy back!
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