[sebTeggy]

Hey guys,

So I have been into fitness for almost 8 years and have always considered health an important part of my life.

I have always been a thick guy, I'm 6'5 and weight about 235 lbs. Ive always worked out and always have had a tiny bit of chub. Ive sort of gotten a bit too 'comfortable' with my gf over the last 2.5 years and have invested thousands of dollars into my stomach chub.

I am wanting to get rid of it, for good. I have always had this stupid theory that if I 'feel' hungry, and my stomach is gurgling for food, that my body will feed on my muscle rather than my fat, is this true?

I know the importance of dieting and eating healthy, but when I do try it, my stomach always feels like it needs 'more' and I always think its going to chew away at my muscle, rather than my fat.

Basically, I got this idea from reading up on starvation and the fact that 'muscles are food' and 'body fat is heat', so the body will naturally eat up all the muscle.

Is this complete bs? I have trouble finding the fine line between 'eating enough to avoid body hunger' and 'eating too much and storing fat'.

I eat fairly healthy. I am a bit heavy on cheese and sour cream when I make tacos, but I am eating vegetables, avoiding empty carbs (hashbrowns, donuts, etc) and crap like that.

I think my main problem is starchy carbs - bread, pasta, flours. I havent cut them out completely since I always feel the 'starvation' feeling if I eat a salad and no pasta/bread/rice. I am worried I will end up muscle-less with tons of fat if I eat small meals and constantly feel hungry :okay:

I also have many many small snacks throughout the day, rather than 2 big meals. I eat breakfast every day and avoid midnight snacks since I get nightmares :P

Thanks guys.

[hud 91gt]

Count your calories for a week to see what you are really eating. I've used Daily Burn in the past. Many products are in the inventory which makes it easy to track. You'd be surprised as to how much your eating.

You have to realize, to loose weight you are going to have to be in a caloric deficit. Short form. You will be hungry. Your theory on muscle being burned is partially correct. To correct this, continue strength training and eat enough protein during your diet. The fat will go, you will be happy, your gf will be happier.

Good luck.

[sebTeggy]

Count your calories for a week to see what you are really eating. I've used Daily Burn in the past. Many products are in the inventory which makes it easy to track. You'd be surprised as to how much your eating.

You have to realize, to loose weight you are going to have to be in a caloric deficit. Short form. You will be hungry. Your theory on muscle being burned is partially correct. To correct this, continue strength training and eat enough protein during your diet. The fat will go, you will be happy, your gf will be happier.

Good luck.

Hmm, so I know this is over-simplified and the numbers may vary, but what you are saying:

Cutting calories and feeling hungry =

20% of energy the body needs comes from muscle
80% of energy the body needs comes from fat

To counter, str training and protein, counters roughly 15%, so I will lose:

5% muscle mass
80% fat mass

Like I said, the numbers are fudge, but this is the concept?

Thanks for the quick response :)

[red_sir]

Your body is a lying bastard. It wants you to be fat and it will tell you to eat even when you don't need to. Don't listen to it. Listen to me instead.

1. Cut out the starchy carbs completely and you won't feel hungry all the time. Eating carbs is a slippery slope. The more crappy carbs you eat the more cravings you will get.
2. Eat more fat. Seriously. If you're not eating carbs then a lean piece of chicken breast isn't going to cut it. Eat fattier cuts of meat and more nuts and avocados.
3. Be careful to not wait until you're starving to eat. You will either over eat or be left unsatisfied.

[sebTeggy]

Your body is a lying bastard. It wants you to be fat and it will tell you to eat even when you don't need to. Don't listen to it. Listen to me instead.

1. Cut out the starchy carbs completely and you won't feel hungry all the time. Eating carbs is a slippery slope. The more crappy carbs you eat the more cravings you will get.
2. Eat more fat. Seriously. If you're not eating carbs then a lean piece of chicken breast isn't going to cut it. Eat fattier cuts of meat and more nuts and avocados.
3. Be careful to not wait until you're starving to eat. You will either over eat or be left unsatisfied.

Wow, first I have to say, I like your style.

I have tried to cut it down to maybe 1 serving max of starchy stuff. I avoid white bread and usually eat rye/sourdough, I will be eating alfredo tonight but I swear its my last offense .....

I have been relying on trail mix to keep me alive at work. I usually have 2-3 handfulls every few hours. I also started eating avocados about 3 months ago and love them to death. I have been eating lean ground beef instead of EXTRA-LEAN or regular, would you recommend regular? I never eat lean chicken breast since its low in fat as-is.

And for #3, I have been pretty good at doing that. I rarely go 4+ hours without eating a little snack.

Thanks for the tips and the for-real-LOL at work!

[hal0g0dv2]

50 gram carbs only from veggies and fruits
All the good fat you can eat and all the meat you can eat
/ thread

[Brianrietta]

I will be eating alfredo tonight but I swear its my last offense .....

Just a little reminder that if you always start tomorrow, you'll never get anything done.

[sebTeggy]

Just a little reminder that if you always start tomorrow, you'll never get anything done.

Although there is not much I can do other than have a very small portion since I invited multiple friends/family over for dinner tonight, and I am le chef.

What will they think of me if I don't eat my own food.... its not poison :ilied:



EDIT: Thanks for the motivational kick. I got another question.

If I am feeling hungry and I have a candy bar or a nutri-grain beside me. Is it more beneficial to just drink a glass of water to avoid the snack (thus increasing my spacing between meals, increasing muscle loss, storing fat, encouraging mini-starvation) or eat the snack (decreasing meal spacing, promoting metabolic increase)

Im in such a dillemma, thanks guys.

[vafanculo]

Although there is not much I can do other than have a very small portion since I invited multiple friends/family over for dinner tonight, and I am le chef.

What will they think of me if I don't eat my own food.... its not poison :ilied:



EDIT: Thanks for the motivational kick. I got another question.

If I am feeling hungry and I have a candy bar or a nutri-grain beside me. Is it more beneficial to just drink a glass of water to avoid the snack (thus increasing my spacing between meals, increasing muscle loss, storing fat, encouraging mini-starvation) or eat the snack (decreasing meal spacing, promoting metabolic increase)

Im in such a dillemma, thanks guys.

Don't buy those bars. Just eat something like an apple, or chicken breast..

I learned the hardway after many years of those bars, nuts, fruits, etc. Count your calories and count your carbs.

Now when I'm hungry, I'll drink a protein shake if its not meal time.

[red_sir]

If I am feeling hungry and I have a candy bar or a nutri-grain beside me. Is it more beneficial to just drink a glass of water to avoid the snack (thus increasing my spacing between meals, increasing muscle loss, storing fat, encouraging mini-starvation) or eat the snack (decreasing meal spacing, promoting metabolic increase)

Im in such a dillemma, thanks guys.

The benefits of eating many small meals has been grossly exaggerated. At the end of the day it matters little how often you ate. What is important is what and how much you ate. So yeah, skip the candy bar.

You're over thinking things. Just follow Halo's advice. =)

[afadafa]

I can write essays on this topic but for the purpose of this forum, I'll break it down to concise and general point formation:

- Losing weight is a caloric game and to win, you must be at a deficit (as mentioned above)
- "If the food is man-made, spit it out", good rule of thumb from some guy; you don't want to be delving into artificial sweeteners and all that junk
- You can win at the caloric game by these two methods combined:
1. Be smart about the foods you ingest, when you ingest, how much you ingest, and how often you ingest
2. I cannot stress how important this one is: CARDIO!

I have been fit pretty much all my life but it is only attributable to my strict dietary regiment composed of 7 meals throughout the day and I supplement that by jogging 10km every night (though I prefer mornings but my schedule doesn't permit it). The latter is not for everyone and can be seen as excessive but I enjoy jogging and I especially enjoy keeping my body fat percentage extremely low.

Just remember that the physical aspect of losing weight (e.g. consistent grocery shopping, preparing meals, exercising, etc.) is not hard at all, anyone can lose weight, rather losing weight is a greater mental or psychological struggle. Prepare a tailored dietary and exercise regiment and commit to it! If you fall off the wagon (or is it on the wagon? lol), which you may, that is okay, it is a test of diligence and dedication, hop right back on!


P.S. I hope I didn't make it sound like healthy dieting is a terrible and excruciating thing, well actually it may be at first as your body gets used to it (prepare for those hunger pangs from time to time). Me being a guy who absolutely loves food, I try to make it fun and create incentives for myself. From 9 a.m. to 8 p.m. (my working hours) I eat almost too healthily but for dinner I get to fulfill my carb quota for the day and perhaps have something a bit more flavorful. Even with this, I am still meeting my caloric needs and end up being much under after my exercise. After many trials and errors with dietary plans, I can tell you that life isn't worth living if you restrict yourself too stringently. Make realistic goals for yourself!

[sebTeggy]

50 gram carbs only from veggies and fruits
All the good fat you can eat and all the meat you can eat
/ thread

Can you please elaborate on this? I have a feeling this is very trivial to you, so I'd like you to be a bit more descriptive.

Are you saying that you eat absolutely zero carbs other than fruits and veggies? And you eat endless amounts of g-Fat and Meat?

Just to make sure, for those of you who said it doesn't matter WHEN you eat, if I delay all my snacks and junk food and just have a good dinner later (even though I'm pretty hungry), this won't get stored as fat or slow down my metabolism? I find it hard to believe that avoiding this little tasty nutri-grain bar beside me will benefit me. I'm reading way too many un-educated source-less women's blogs about health .....




EDIT: For everyone else, I really appreciate what you have said. I am pretty hungry and have two nutri-grain bars right beside me. At 130 calories (each bite-size, literally), I could swallow up 260 calories in less than 2 minutes, but I will wait until dinner time. Thanks a lot guys! I will try going hungry for a month and see if I notice any difference.

[bcrdukes]

You need to learn to choose what you eat, when you eat, and how much you eat.

For me, I snack on a few apricots, cashews, almonds, walnuts - all unsalted. Half an avacado, some Wasa crisps or Ryvita with an olive spread or tapanade is great too. Switch from rye/sourdough to a whole grain bread (not multi grain.) I usually buy breads from Silver Hills bakery at Costco.

Drop the nutri-grain bars. Those do more harm than good. Instead, make your own. That and drink more water. Much more water. A few posts up mention avoiding man-made foods - listen to this and take it to heart. Look at your ingredient list when you go shopping. If you can't pronounce it or you don't know WTF it is - avoid it. You want wholesome foods and by that, stuff like fruits, vegetables, whole grains, lean proteins like beef or chicken breast. The carbs hal0g0dv2 is referring to are slow-digesting carbs that are good for you. Fruits and veggies fall into that category. Somebody mentioned this in another thread but when you go to the grocery store, the best foods are usually found at the perimeter of the store - meats, veggies, seafood, breads. Anything from the aisles are things you want to avoid.

[red_sir]

Losing weight doesn't mean you have to be constantly hungry. Slow and steady is the key. Google a formula to calculate the amount of maintenance calories someone your size, at your activity level needs. Eat a couple hundred calories less than that. Oh and make sure you are getting those calories through the right ratio of protein, fat, and carbs.

Good luck!

[bcrdukes]

sebTeggy - use this: Calorie Calculator - Daily Caloric Needs (http://www.freedieting.com/tools/calorie_calculator.htm)

[sebTeggy]

You need to learn to choose what you eat, when you eat, and how much you eat.

For me, I snack on a few apricots, cashews, almonds, walnuts - all unsalted. Half an avacado, some Wasa crisps or Ryvita with an olive spread or tapanade is great too. Switch from rye/sourdough to a whole grain bread (not multi grain.) I usually buy breads from Silver Hills bakery at Costco.

Drop the nutri-grain bars. Those do more harm than good. Instead, make your own. That and drink more water. Much more water. A few posts up mention avoiding man-made foods - listen to this and take it to heart. Look at your ingredient list when you go shopping. If you can't pronounce it or you don't know WTF it is - avoid it. You want wholesome foods and by that, stuff like fruits, vegetables, whole grains, lean proteins like beef or chicken breast. The carbs hal0g0dv2 is referring to are slow-digesting carbs that are good for you. Fruits and veggies fall into that category. Somebody mentioned this in another thread but when you go to the grocery store, the best foods are usually found at the perimeter of the store - meats, veggies, seafood, breads. Anything from the aisles are things you want to avoid.

Thanks for the tips. I read up on 'whole wheat' hoax. There really are a lot of ways to disguise white bread as 'multigrain' or 'enriched whole wheat' etc etc.

Losing weight doesn't mean you have to be constantly hungry. Slow and steady is the key. Google a formula to calculate the amount of maintenance calories someone your size, at your activity level needs. Eat a couple hundred calories less than that. Oh and make sure you are getting those calories through the right ratio of protein, fat, and carbs.

Good luck!

Thanks man. I try to eat a lot of fruit, nuts, meat every day. I do drink wine with my meals, sometimes two glasses.

sebTeggy - use this: Calorie Calculator - Daily Caloric Needs (http://www.freedieting.com/tools/calorie_calculator.htm)

Wow, so at 6'5, 235, @ 23 Y/o I should be at 2998 Calories a day for maintenance with 3 days a week of exercise.

2400 for weight loss, and 1880 for extreme weight loss (aka death.....)

Looks like my paranoia for losing muscle wont kick in unless Im below 600 calories for the whole day haha, Im too worried I guess.

I find it sort of friggin ridiculous that two of these 'nutri-grain' bars would make up roughly 10% of my daily intake.



And wow, this is messed up.

I remember staying away from nutri-grains for years since I thought they were shit. There is a stamp on them that says '8g of whole grains' sorrounded by little wheat drawings. I caved in very easily after many years of staying away from them, thinking 'well looks like all companies are taking that extra step to be a bit more healthy these days'

NOPE!

I am reading the ingredient list and it says

'wheat flour.....whole wheat flour.... whole oats'


This is all the BAD FAKE SHIT!!! After much reading, the only ingredients worthy of being good for you are

'whole grain wheat' and 'whole grain oats'

Those bastards...... :ilied:

[bcrdukes]

Don't let the "intense exercise" part scare you. It's not death. For me, I hop onto my bicycle and ride for an hour. I do interval training at home when it's raining cats and dogs. Otherwise, I'm on the road riding for an hour, even if it's a casual ride around the seawall or a bike trail. Heck, I even started to ride my bike to work. At first, it was a grueling ride going up some steep hills. It took me 40 minutes but now, I'm down to 25.

[DaFonz]

1) Starvation mode is nonsense. It comes because of a single study where a bunch of people were fed a diet of 1560 calories for 24 weeks. If you starve yourself for 6 month, then yes, your metabolism is going to get all sorts of fucked up.

Minnesota Starvation Experiment - Wikipedia, the free encyclopedia (http://en.wikipedia.org/wiki/Minnesota_Starvation_Experiment)

2) Your brain is fucking with you You need to distinguish between actual hunger and conditioned hunger. Ever notice that you are hungry at approximately the same times each day? That's ghrelin being a stupid little fucker and messing with your mind. Ignore it by drinking some water.

3) Eat protein In a caloric deficit, keep your protein intake to 1g/lb body weight. This has muscle sparing effects. As an added bonus, protein has thermogenic effects (some people think it should count as ~3.7ish cal/g instead of 4) and is the most satieting thing you can eat. The next most satieting thing you can eat is fat.

4) Lift heavy If you want to get into low body fat, then lift heavy weights. Again, muscle sparing. Cardio is fine, but lifting is more effective.

5) Eat big meals If you don't like eating small meals, then dont. Eat 2 big meals a day instead.

Meal frequency and energy balance. [Br J Nutr. 1997] - PubMed - NCBI (http://www.ncbi.nlm.nih.gov/pubmed/9155494)

Skip the trail mix. It's full of calories and sugar. 2-3 handfuls every few hours adds up to a lot of calories.

[hal0g0dv2]

people are going to throw 20 diff things and what works from then and study's and blah blah,
you really have to narrow it down to what works for your body when you diet or try to eat healthy. If you are looking to lose that belly fat that has been on there forever you have to be really really good at watching your diet, its been there for years so it is not going all the sudden disappear with some cardio.
when i diet it is a little different from most people since i am a "bodybuilder" dieting is allot easier for me cause i know i have to be strict.

Once you get into the groove it becomes a habit and it will become allot easier to do.
When i said 50 grams of carbs i mean, all i eat for carbs is veggies and fruits and nuts for carb sources, and i eat all the meat i can and fat, I DO NOT COUNT CALORIES, never have and i dont see the point

[Meowjin]

just stop eatting shit, eat alot of good shit and workout hard.

thats what I do, and it worked out great for me in the past and now.

[ziggyx]

^+1

I used to eat out A LOT, but I have cut back tremendously. I eat at home and I am lucky enough to have someone cook for me.. I know it's a lot harder to cook for yourself if you are living on your own, but trust me eating at home is a lot healthier and you save money. Buy healthier foods and try to avoid packaged and microwavable dinners or something. Combine that with hard workouts you will eventually see/notice a difference.

It's not the best/hardcore advice compared to others have mentioned but doing this alone puts you ahead of most people (especially teens to young adults) in America/Canada in my opinion.

[Valour]

Can someone please help me confirm the calories for the following?

1 whole skinless chicken breast - my calc is 4 oz is 120 calories
cooked in 2 tblspn canola oil is 200 calories
i baked potato (wedges) 160 calories

tortilla wrap - 60 calories
egg whites - ???? 25 calories/3tblspn??
spinach - ???

[hotshot1]

Forget the words calories and portions. "Calories in, calories out" is nonsense, same with portions - they will only make you hungry.

Eat as much veggies, meat, and beans you want till you're full. Don't eat any refined carbs (grains including rice and wheat, soda, snacks like candy or chips, etc.), don't drink any fruit juice or dairy and eat very little amounts of fruits. Drink tons of water. Take 1 day off a week and eat WHATEVER you like on that day so you don't feel too restricted, or get cravings for cakes or whatever.

[Valour]

ok, what about potatoes... cuz i just bought a huge sack of them...

[hal0g0dv2]

ok, what about potatoes... cuz i just bought a huge sack of them...

Should of bought sweet potatoes

[Spartacus]

How much calories/carbs should I be getting a day of I want to lose weight fast? According to the calculations above my body needs 2000 cals a day. Can I do 750-1000 cals a day along with working out / cardio? I need to lose 20 pounds in 5 weeks.

[Meowjin]

:facepalm:

[GGnoRE]

20 pounds in 5 weeks?

I doubt that is a reasonable goal, assuming your a beginner in fitness and nutrition.

[bcrdukes]

20 pounds in 5 weeks is a little optimistic.

Most people, on average, lose 1 to 2 pounds a week while staying healthy. None of this weird anorexia or bulimic crap. :pokerface:

[subordinate]

Even then, a large chunk of that is no doubt water weight.

[vafanculo]

How much calories/carbs should I be getting a day of I want to lose weight fast? According to the calculations above my body needs 2000 cals a day. Can I do 750-1000 cals a day along with working out / cardio? I need to lose 20 pounds in 5 weeks.

Your either a guy going on a summer vacation, or a chick looking to fit into a dress for an upcoming wedding..

I bet if you do an ECA stack, eat low calorie diet, and excersize, you might get close to dropping 20 pounds, but itl mainly be just a number. You won't come away looking all ripped. Kinda like mma fighters who have to drop x amount of weight in a few days, and look exactly the same.

[Meowjin]

20 pounds in 5 weeks is a little optimistic.

Most people, on average, lose 1 to 2 pounds a week while staying healthy. None of this weird anorexia or bulimic crap. :pokerface:

depends how fat you are.

[Spartacus]

I`m a guy, currently at 165 lb and 5`5. I`ve done the EC stack before and lost 6-7 pounds in 2 weeks, didn`t have much of an appetite while on it. Sure it might not be healthy losing so much weight, but that's my goal and I just want to slim down fast. Not looking to be ripped.

[jack3d]

1) eat in a calorie deficit
2) Train to prevent muscle loss
3) Keep protein 1gram for every body lb

do this for 3 months and you'll see a big change

those are the 3 main things

[sebTeggy]

1) eat in a calorie deficit
2) Train to prevent muscle loss
3) Keep protein 1gram for every body lb

do this for 3 months and you'll see a big change

those are the 3 main things

So for me, I am rated at 3000 Calories if I am lying down in bed all day. I do work a desk job but I walk around quite a bit and stay fairly active. I consumed about 2500 Calories yesterday, I only consumed about 150g of protein (I should be at 235g) and I consumed over 200 grams of carbs, over my 180g daily limit.

I know I will still be losing weight, but unless Im eating chicken breasts and fish filets all day, how do I cut down on the carbs :(

I eat a lot of fruit too

[sebTeggy]

I`m a guy, currently at 165 lb and 5`5. I`ve done the EC stack before and lost 6-7 pounds in 2 weeks, didn`t have much of an appetite while on it. Sure it might not be healthy losing so much weight, but that's my goal and I just want to slim down fast. Not looking to be ripped.

Do it the right way man.

heart attack, stroke, and death are some great side effects of torturing your body

[xPhuong]

You cut down the carbs by not eating them at all. Or if you have more self control restrict what you eat seriously. I think this thread just screams I want it but I'm not willing to do it.

If you want to lose weight like everyone said weight lift, and have a diet. You don't have to be consistent about when you eat or how much you eat each meal.
Instead try to work on how much have I eaten for the day. Try cutting back a little today, and make damn sure you atleast cut back by that much the next few days eventually your stomach won't have as big of an appetite. If your stomach is hungry and you considered that you ate more than expected that day. Just skip the meal It won't hurt.
Also, If you have a super desire to lose weight. Cut all carbohydrates besides veggies and fruit. I cut rice, pasta, bread, pop, candy and everything to lose weight it worked. I did cheat once or twice a week but the scale shows I still lost weight.
The most important thing is to have some kind of protein whether real food or a shake after working out. The rest is a joke you could technically not even eat all day and eat one meal at night and call it intermittent fasting and not lose any muscle (personal experience)
I also don't count calories, use to be 185 lbs now I'm closer to 150 lbs, big difference right? Consistency is the key if you psych yourself out and cheat, get back on it right away don't stall and say next week or tomorrow cause it'll never come.

[Meowjin]

Do it the right way man.

heart attack, stroke, and death are some great side effects of torturing your body

I do real amphetamines and it has no effect + arrythmia. Just consult with your doctor before starting any stims.

[ShadowBun]

I think for the lazy people that dont want to do a lot of research for programs and etc
Insanity is a great cardio program to lose fat. period.

[C5_Ryder]

For most people that are not going to eat 6-8 meals a day or watch calorie intake its simple

do not intake any refined sugar
do not intake a lot of bad fats
do not drink beer
do not go crazy on bad carbs

work out 2-3 times a week

seems simple, but its hard for most people.

Most people will lose 2-5 lbs a year if they just stop intaking sugar.

[Drow]

heh when im pressed for time / don't have the ingredients to make a health conscious meal, i head over to mc donalds for lunch, order two grilled chicken snack wraps, eat the chicken and throw the rest away. costs around 4 bucks but hey, its fast and i (think) youre making the best out of a tight situation

[sebTeggy]

heh when im pressed for time / don't have the ingredients to make a health conscious meal, i head over to mc donalds for lunch, order two grilled chicken snack wraps, eat the chicken and throw the rest away. costs around 4 bucks but hey, its fast and i (think) youre making the best out of a tight situation

might as well order chicken mcnuggets :P but this is a good idea haha, Im assuming you dont get ranch or buffalo, just plain :suspicious:

[bcrdukes]

If it tastes good, you're doing it wrong. :troll:

Jokes aside, I would just get it plain with only the chicken and lettuce/tomato, no sauce.

[sebTeggy]

So a quick update for you guys.....

I have started changing a lot of things around regarding the diet.


I usually eat some hard boiled eggs for breakfast (2) and a cup of V8 or some raw veggies, depending on how badly Im rushing to work.

I will drink LOTS AND LOTS of water. It is actually amazing because if I go without water for a couple hours I feel like Im dying. I remember days where I would go the whole day and only drink a coffee and a coke or something.

Drinking lots of water has reduced my appetite significantly. I am no longer hungry, and when I am I can usually put it off with water. Even at my hungriest during the day, i can feel my stomach being hungry but I have NO appetite. I actually prefer this since I don't ever really feel like snacking.

Fruits are EXTREMELY sweet. Drinking all this water instead of pop/coffee really reduced my ability to eat lots of sweets. Although I do still put a fair amount of sugar, I have reduced my coffee sizes to small, so its sweet, but low amounts of it.

I have been trying to eat lots of meat, to minimize my muscle loss, and I have been eating flour-less bread (bread made with whole grain wheat rather than flour). I still need to reduce my carb intake but I am doing well for now.

Lots of fresh fruits and fresh veggies. I usually have a cheat day on sundays but I just eat straight chicken wings, so I'm at least getting protein.


Thanks everyone for the tips. It is actually easy once you get into it. I find it kind of strange to walk around all day with a slight gurgle in my stomach. I know I am still eating good for my size but It is easy to get tricked. Water does the trick usually.

Does anyone know of a store that sells really good bone-less smoked salmon. I am going to start eating it by the pound.... I go to safeway but its like 10-11$ for a filet and it's just not worth it.

:)

[yogenfruz]

Okay so reading through this thread is kind of confusing me, other than what seb just posted. I'm currently about 6'1, 170lbs which is pretty small. But I've done a body fat test and came in around 15-17%. I want to drop this without actually losing weight. I want to try and get to say 180lbs but only about 9-11% body fat.

I'll admit, my diet over this summer hasn't been great but once I get into university this fall, I'm changing everything right away; whole grain bread, pasta, more veggies/fruits. But what is a general rule for losing body fat but maintaining/building muscle mass in order to maintain weight? I plan on following a specific gym routine as well as running/doing HIIT runs/sprints once or twice a week.

[sebTeggy]

Okay so reading through this thread is kind of confusing me, other than what seb just posted. I'm currently about 6'1, 170lbs which is pretty small. But I've done a body fat test and came in around 15-17%. I want to drop this without actually losing weight. I want to try and get to say 180lbs but only about 9-11% body fat.

I'll admit, my diet over this summer hasn't been great but once I get into university this fall, I'm changing everything right away; whole grain bread, pasta, more veggies/fruits. But what is a general rule for losing body fat but maintaining/building muscle mass in order to maintain weight? I plan on following a specific gym routine as well as running/doing HIIT runs/sprints once or twice a week.

Your body fat percentage is probably in error. Also, do you know what 9-11% body fat looks like? A bodybuilder is 2-4%, sometimes 5%, someone in phenominal shape is around the 10% area. At 17% bf, 6'1 and 170 lbs you need to definitely start training to gain weight.

Basically, all that you ust listed, bread, pasta, fruits, veggies, that is all CARBS. This is something I learned recently. This will make up a large percentage of your calories.


From what I understand, if you eat 1800 Calories a day and you are recommended for 2400 calories a day, you will lose weight.

Now, if those 1800 calories come from purely carbs (Scenario A - sugars, potatoes, crap) you will lose weight differently from someone who is getting 1800 calories from a better option (Scenario B - veggies, meat, poultry, fish, etc.)

Think of it this way. If you work out and eat 1800 calories a day instead of 2400, Scenario B will yield in rip-ness where-as Scenario A will yield drastic amounts of muscle loss.




I plan on following a specific gym routine as well as running/doing HIIT runs/sprints once or twice a week


This sounds about right. Watch what you eat.

Also, Im confused, why the hell do you think that university life is going to make you a better eater? I am entering 4th year in september and my diet has always been horrible. :suspicious:

[yogenfruz]

I'm living in an 4 bdrm apartment at university, meaning I'm cooking my own meals and can manage and keep track of what I eat instead of just being served foods that the cafeteria makes. I actually eat a lot better at university than I do when I'm at home, as being at home, the family likes to cook large meals with meat, potatoes, veggies, everything.

[MoBettah]

Why are people against dairy products? Just wondering.

[sebTeggy]

Why are people against dairy products? Just wondering.

Dairy products is an inefficient way to take in protein and calcium, there are far better alternatives.

High in sat-fats and sugar, but low in calories.

[Spartacus]

Mid-update for you guys. I've lost a total of 9 pounds in the last 20 days. No pills or nothing but just clean eating and cardio 5x a week.

I still have about another 2.5 weeks left to go but even if i'm short 4 pounds or so of reaching my goals, I'm still really happy.

I definitely look healthier and a lot slimmer; friends are all saying i look fit =)

[sebTeggy]

Good job dude!

[Drow]

Mid-update for you guys. I've lost a total of 9 pounds in the last 20 days. No pills or nothing but just clean eating and cardio 5x a week.

I still have about another 2.5 weeks left to go but even if i'm short 4 pounds or so of reaching my goals, I'm still really happy.

I definitely look healthier and a lot slimmer; friends are all saying i look fit =)

hey grats to you!

My whole life i was always in the middle between being normal, and being chubby. A year and half ago i underwent a minor case of depression, and just became a lazy person while blazing and munching out nearly every single day. My friends and coworkers all noticed how fat i was getting. My chin and jawline had almost disappeared, i didn't fit into a lot of my clothes anymore. I weighed myself then and i was around 165 lbs. Fast forward to now, with regular trips to the gym and eating wisely ( i still have my cheat days! ), i weigh around 141 lb's. It's amazing how lowering your bf% will greatly improve your facial aesthetics. Recently i've been noticing how many girls are noticing and complimenting me now, feels good brah. I am still working and dieting hard to reach around ~10% bf.

Once it becomes a habit, dieting is easy. You just have to tough it out the first week or two and then it becomes routine.

[sebTeggy]

I absolutely agree with the habit part.

For example, I went for dinner last night and only ate half my plate, I intentionally left it to pack home for another day. I was still hungry, yes, but I just finished my glass of water and called it a night.

The sensation of being 'hungry' is still there, but I have learned to sort of ignore it so it doesn't bug me as much. And like I said many times before, a glass of water usually gets rid of it.

I have lost 11 pounds roughly in the last month, but I did weigh myself in gym clothes after using the washroom, so give or take a little bit.

I am able to tell that my pants are giving me a lot more room. I have been eating MUCH MUCH less than I used to, and my stupid reasoning was 'big guy needs to eat!'

Good job Drow, I'm glad you are happy now :D

Oh and cheat days are IMPORTANT! Morally. It doesn't have to be a full day, I usually have a cheat meal on sundays when I go out for wings. I even order a pop. Although it isn't the best thing for you, its better to have 1 bad meal a week than to give up because you are nothing to look forward to :)

[sebTeggy]

UPDATE

So it is about 2.5 months after I posted this thread.

I am currently at 216 LBS from 235, I have lost lots of fat, my pants are having trouble fitting and I am using my belt on its max setting.

Breakfast, lunch, dinner, making wiser choices. I can still get away with drinking a beer, going for wings, etc, but I consider these 'treats' and feel guilty if I eat poorly.

I have been exercising a lot. Not cardio, mainly weights (2-3 times a week), and go for a weekly walk/hike. Also take the stairs, things like that.

I think I will have to contribute most of my success to two things:

- Drinking plenty plenty plenty of water! It fills me up, flushes me out, keeps me active and hydrates, refreshed, etc. I have put hunger off many times by hydrating myself and realizing I really am not that hungry
- Avoiding bread with flour. I eat bread made from whole-grain-wheat that is sprouted without using flour. I used to eat 3 sandwitches a day (white flour) but now I eat it once a day.


A few other things:

Lots of avocados, tomatoes, nuts, and chewing gum.

In case anyone is wondering.......... Before, I used to eat shitty food 3 times a day, 7 days a week, and feel guilty and crappy about it

Now, I eat something tasty 2-3 times a week, and LOVE it :D Much better in my opinion.

[lavisxice]

i thought chewing gum makes u more hungry o_o

[sebTeggy]

i thought chewing gum makes u more hungry o_o

I think the saliva in my stomach helps somehow..... :fullofwin: