Arkk's Weight Loss Thread

[Cor]

Originally Posted by Brad2770

Well, suggestions, please.

I've been having a great deal of success with the paleolithic diet that Tim Ferriss has written about on his blog (check here - How to Lose 20 lbs. of Fat in 30 Days… Without Doing Any Exercise).

I dislocated my shoulder 6 months ago and, in the down time, ended up putting on 20-25lbs of fat. 6 weeks on that diet and it's pretty much all gone.

I also highly recommend using kettlebell swings and AOS ropes for cardio workouts. Burns off the fat quickly and the workouts don't last very long at all. 'Enter the Kettlebell' by Pavel Tsatsouline is a good read for kettlebell newbies.

[Brad2770]

I like that, but gunna see what others think. It really looks like something I would enjoy.

Do you workout any?

[Cor]

Originally Posted by Brad2770

I like that, but gunna see what others think. It really looks like something I would enjoy.

Do you workout any?

As in muscle building? I do, but not for bodybuilding purposes.

I do thai boxing and my workout reflects this fact.

Ross Enamait's stuff is by far the best I've found for boxing training. At the moment I'm training with bodyweight following the 50 day plan in his Never Gymless book. Every part of my body is aching..

[Fungul]

Originally Posted by Brad2770

Damn, as I type this, I really need help with the diet thing.

First step to recovery is admitting you have a problem. Congrats!

Read THIS!

There are 4 things your body needs everyday. Water (1 gallon is the target), carbohydrates, protein, and FAT! YES FAT! People are under the assumption they have to take fat out of their diet to lose weight. However this isn't the case. You must eat fat no matter what. Not only does it help you gain weight, it's also essential to losing it. Look at your diet and ask yourself if you think you're getting the proper amount of fat, protein, and carbs. There's a balance to the 3 and everyone is different. Some people do well with eating a higher amount of carbs, some don't. This is where you have to experiment.

Tell me if any of the following sounds good to you.

Chicken, fish, tuna, shrimp, rice, yogurt, milk, eggs, almonds, walnuts, seeds, avocado, extra virgin olive oil, spinach, peppers, peanut butter, bananas, strawberries, apples, roast beef, cheese, whole wheat bread, pasta, corn, salsa, black beans.

All of these things are part of a clean diet. If you aren't a cook there is always something relatively healthy to eat out. It's always best to cook for yourself, but I realize it's not for everyone. However a breakfast smoothie is one of the best and easiest things to make in the morning.

Men's Health Smoothie Selector

Did you go here to calculate your daily calories?

[Fungul]

Originally Posted by Cor

How to Lose 20 lbs. of Fat in 30 Days… Without Doing Any Exercise).

Good link and it's exactly what I've been telling everyone. I would ditch the pork and replace it with fish or shrimp. There are more things you can eat than what's suggested, but it's definitely a good start. Try to use my 4 guidlines.

1. No fried foods. This isn't to say I don't have a "cheat" meal every now and then and sometimes that will include Fish and Chips. But it's all about moderation and using the bad foods as a reward.
2. No processed foods
3. If I look at the ingredients on a box and I don't know what they are I don't eat it
4. Small meals. Try to eat every couple of hours.

One thing that hasn't been talked about is what you should be eating before and after working out. This is for a later discussion because people need to lock down their regular diet and then worry about how to maximize their time in the gym.

[arkk123]

Originally Posted by Cor

I've been having a great deal of success with the paleolithic diet that Tim Ferriss has written about on his blog (check here - How to Lose 20 lbs. of Fat in 30 Days… Without Doing Any Exercise).

I dislocated my shoulder 6 months ago and, in the down time, ended up putting on 20-25lbs of fat. 6 weeks on that diet and it's pretty much all gone.

I also highly recommend using kettlebell swings and AOS ropes for cardio workouts. Burns off the fat quickly and the workouts don't last very long at all. 'Enter the Kettlebell' by Pavel Tsatsouline is a good read for kettlebell newbies.

I was going to reply with "It is impossible to lose 20lbs of fat in 30 days". So I click on the link and the very first line is

"It is possible to lose 20 lbs. of bodyfat in 30 days by optimizing any of three factors: "

Nonsense. Total nonsense.

[arkk123]

Originally Posted by Brad2770

Well, I really thought I was taking in too much food.

So, it looks like my diet will be:

Apple/orange/banana for breakfast (2 of the 3- About 160 calories)

Steamed Veggies and Chicken breast (thats about 250 calories)

Another 2 of the 3 Fruit (160 calories)

Another round of Chicken and Veggies (250 Calories)

Fruit again with a protein shake (about 300 calories)

Fruit again.



Damn, as I type this, I really need help with the diet thing. When i diet, I dont wanna feel like I am eating too much and that feel slike I am eating too much, but I dont wanna starve myself and my body to not burn fat.

That is still 1100 calories. You should be having protein and carbs at every meal. Not 7 pieces of fruit, you aren't a gorilla. Start thinking about turkey, chicken, cans of tuna, brown rice, oatmeal, eggs.

[Fungul]

Originally Posted by arkk123

I was going to reply with "It is impossible to lose 20lbs of fat in 30 days". So I click on the link and the very first line is

"It is possible to lose 20 lbs. of bodyfat in 30 days by optimizing any of three factors: "

Nonsense. Total nonsense.

1-2lbs per week is healthy. Don't buy into taglines. I was happy with the suggestions on the page however.

[PerritoBites]

.

[Elurin]

Originally Posted by arkk123

That is still 1100 calories. You should be having protein and carbs at every meal. Not 7 pieces of fruit, you aren't a gorilla. Start thinking about turkey, chicken, cans of tuna, brown rice, oatmeal, eggs.

This. Apparently you're not listening. Your maintenance calories are somewhere around 3200 calories a day (possibly higher depending on how much exercise you're actually doing). You need to be eating somewhere around 2600-2700 calories A DAY if you're wanting to healthily lose weight. Eating fruit all day isn't going to cut it. Your body is in starvation mode.

This is the reason most fat people stay fat. They try to do a crazy diet based off the retarded 2000 calorie recommendation, end up gaining weight, and inevitably end up where they were before or worse off. Constantly be eating all day, this allows your body to keep burning calories all day (it sounds like you're kind of getting this point). You need way more protein for a start, however. You're eating lots of carbs, but they're coming from the wrong sources. You may as well just be downing sugar all day with all that damn fruit.

You want to know who needs 2000 calories a day to maintain their weight? A 5'6", 130 pound, 20 year old woman who works out 5 times a week. Is that you? If not, STOP EATING LIKE IT!

[PerritoBites]

1100 calories is retardely low. I don't even know how you can maintain it unless you were a 8 year old kid. If you starve yourself like that you will start burning muscle and that is not good at all :/

This is a website that has helped me in the past determine how many calories I should be eating: Calorie Counter Database - Free Online Diet Program

Btw, you should also be drinking a lot of water... that helps a lot... at least it helps me. Although I hate drinking water, I just drink 2 liters of decaf tea (fruit flavor from teabags) without any sugar. I have a thermus that I keep around with brewed tea and drink it constantly. The fruit flavors are easier to drink without sure... it has gotten to a point where I prefer drinking tea without sugar now

[Fungul]

Use the link I provided for a calorie counter. It's one of the best and it requires no registration.

Calorie Calculator - Daily Caloric Needs

Elurin makes a great point. People try these radical things, like eating only fruit and things that are low on fat, and don't see results. They become discouraged because they aren't losing weight or seeing the results they want and eventually give up. Educating yourself on basic nutrition is the best thing you can do for your body end of story.

[Erumaron]

Do what you want. The majority of people here seem to throw phrases around like "never go 500 below maintenance" and then don't even read their own websites they link.

Calorie Calculator - Daily Caloric Needs

When reducing calories:

-Try not to lower your calorie intake by more than 1000 calories below maintenance. Doing so may invoke the bodies starvation response, which can lead to the Yo-yo dieting effect.
-Try to gradually lower calories. A sudden drop (such as 500 calories or more) can cause your metabolism to slow.

What happens when calories are too low?

1) Muscle mass is broken down for energy (catabolism).
2) Metabolic rate will begin to drop (typically) after 3 days of very low calories - this is related to, and compounded by the loss of muscle mass.
3) With very low calories you risk sluggishness, nutritional deficiencies, fatigue, and often irritability. You are completely set-up for a regain in fat if you suddenly return to your previous eating patterns.

[Elurin]

Originally Posted by Fungul

People try these radical things, like eating only fruit and things that are low on fat, and don't see results. ...Educating yourself on basic nutrition is the best thing you can do for your body end of story.

Same deal goes with vegetables. People say "all I eat are salads" and are surprised when they can't lose weight. Well no shit, that's because you're not feeding your body. The 2000 calorie RDA really bothers me, however. People end up scared that they're eating too much, but in reality the number of people that require 2000 calories is ridiculous.

Anyways, I really just wanted to throw in Calorie Counter, Diet Tracking, Food Journal, Nutrition Facts at The Daily Plate and FitDay - Free Weight Loss and Diet Journal for calorie calculators. I use FitDay, personally, but it's slanted towards people looking to lose weight (and I'm trying to gain). I've heard lots of good things about The Daily Plate, but I haven't switched because I have such a large bank of custom foods on FitDay that I don't want to redo.

[Fungul]

Originally Posted by Erumaron

Do what you want. The majority of people here seem to throw phrases around like "never go 500 below maintenance" and then don't even read their own websites they link.

Calorie Calculator - Daily Caloric Needs

Do what you want? Isn't that what gets most people in trouble? Glad someone read the link!