Arkk's Weight Loss Thread

[Fungul]

Originally Posted by Elurin

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.

I use Sparks People, but they are all going to do the same thing. I used the site for a week just to get an idea of how much I was eating and what I was getting from my food.

How much are you trying to gain?

[Elurin]

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

I believe the reason for that is because 3500 calories a week (500 calories a day) leads to 1 pound of fat loss a week. However, you're also going to lose LBM, which means you're losing 2, 3, or more pounds per week. That's when you start getting into the "losing too much too quickly" area. But, everyone is different. What works for one person doesn't work for everyone. Depending on how big you are, 1000 calories may be safe. For someone who's only maybe 50 pounds overweight though, I'd wager to say 1000 calories is a bit on the risky side.

[Erumaron]

I'm just bitter about the bullshit people tossed me for trying to explain that I lost 100 lbs in the other thread by cutting calories a ton *edit, and exercising of course* (and came out perfectly healthy). That line right there alone that I quoted basically says what I did as a method was okay and that the muscle heads around here can eat a dick.

[Elurin]

Originally Posted by Fungul

I use Sparks People, but they are all going to do the same thing. I used the site for a week just to get an idea of how much I was eating and what I was getting from my food.

How much are you trying to gain?

My goal is about 170-175 at 8% BF. I'm at 150 right now, 13% BF (5'10"). I started at 130 in December.

[Fungul]

Originally Posted by Erumaron

I'm just bitter about the bullshit people tossed me for trying to explain that I lost 100 lbs in the other thread by cutting calories a ton *edit, and exercising of course* (and came out perfectly healthy). That line right there alone that I quoted basically says what I did as a method was okay and that the muscle heads around here can eat a dick.

What do you define as healthy? There are so many people who are going to feed you tons of garbage bullshit. The best thing to do is read about nutrition and common sense will take care of the rest. I think the main goal isn't to get someone to be healthy for 6 months, but for the rest of their life.

[Fungul]

Originally Posted by Elurin

My goal is about 170-175 at 8% BF. I'm at 150 right now, 13% BF (5'10"). I started at 130 in December.

wow 130! Eat, eat, eat, eat, eat! You're definitely coming along. Looks like you should be targeting about 2700 calories per day. Just keep doing what you're doing, but if you have questions please ask. I would suggest targeting 180+ and then start cutting. Don't worry about body fat right now.

[Usha Starchild]

Man you guys all have it soooo wrong.

Step 1 - Find a drug dealer
Step 2 - Get 10lbs of meth
Step 4 - Mix it with hydoxycut hardcore
Step 3 - Get ripped.

But for real,

Ark usually has good advice and Fungal seems to know his shit too, listen to them. Also that screen shot on page 1 is really horrible, there is no need to do 20-30 sets on a body part per workout.

Also, drink lots of water, substitute it for any juices or soft drinks you usually drink. It will make a big difference.

[Zindan]

Hm, I like this thread. Lots of good advice about dieting which I've been looking for since I started going to the gym in January. I think diet is my main hangup so far, though I do not need to loose any weight, but I feel I need to loose %body fat.

I'm an old guy, 38, I work 5 days a week and am very active at work (always walking around. I'm 6'3" at 186lbs. My goal when starting going to the gym (with no trainer), was to turn %body fat into muscle, and have that muscle be defined. I'm not looking to "bulk" up at all, I'm fine with a slim, defined look. So far I've seen some definition begin in my arms and chest (not working the lower body yet..kinda leery of stressing a bad knee).

My weight in that time has ranged from 179 to 192 (179 came after a weekend of being sick). I'd just like to be 185-190 with defined muscle. I haven't started any cardio-type workouts yet, just doing 3 sets on every machine in the gym for the upper body. The weight for those sets has increased 3 times now.

As for my diet, I am sure its pretty crappy. In the mornings I have a "smoothie" type drink that consists of milk, 1 egg, 1 banana and some wheybolic extreme stuff I got from GNC after a guy at the gym said it helped with muscle sorness (seems to work). For snacks I usually just have a bottle of water and whatever (pretzels, cookies, etc). For dinner I try to have chicken and rice with some type of veggie.

Will read more of the links posted here for diet idea's, but any advice on diet and possible gym routines would be great.

[Elurin]

Originally Posted by Fungul

wow 130! Eat, eat, eat, eat, eat! You're definitely coming along. Looks like you should be targeting about 2700 calories per day. Just keep doing what you're doing, but if you have questions please ask. I would suggest targeting 180+ and then start cutting. Don't worry about body fat right now.

Yeah, I know. I've been meth-skinny my whole life. People would always say stuff like, "Yeah, I was that skinny too, but once I hit 22 or 23, the metabolism slowed down" or "When you get married, you'll finally put some weight on." Well, I was 25 and married for 4 years, and still skinny. So I did a butt load of research into how weight gain/loss works, and started piling on the pounds.

Oh, I'm not worried about body fat. Just threw the numbers in there for reference. Also yes, that's my plan, to get well over 170 and then cut down the body fat. Not sure how else to do it, honestly (gain weight while maintaining the same body fat %). I take in about 3-3200 calories a day. 2700 I'd probably end up losing weight. My days revolve around eating.

[Brad2770]

Well, I try and eat 2400 calories a day (well, i think about it) and I dont feel that hungry.

Thats why i ask for suggestions. I 'know' the types of foods to eat, but the problem is when and portions, i guess.

I am honestly content with eating steamed veggies and chicken all day. I like it. Same with the fruit.

[Fungul]

Originally Posted by Zindan

Hm, I like this thread. Lots of good advice about dieting which I've been looking for since I started going to the gym in January. I think diet is my main hangup so far, though I do not need to loose any weight, but I feel I need to loose %body fat.

I'm an old guy, 38, I work 5 days a week and am very active at work (always walking around. I'm 6'3" at 186lbs. My goal when starting going to the gym (with no trainer), was to turn %body fat into muscle, and have that muscle be defined. I'm not looking to "bulk" up at all, I'm fine with a slim, defined look. So far I've seen some definition begin in my arms and chest (not working the lower body yet..kinda leery of stressing a bad knee).

My weight in that time has ranged from 179 to 192 (179 came after a weekend of being sick). I'd just like to be 185-190 with defined muscle. I haven't started any cardio-type workouts yet, just doing 3 sets on every machine in the gym for the upper body. The weight for those sets has increased 3 times now.

As for my diet, I am sure its pretty crappy. In the mornings I have a "smoothie" type drink that consists of milk, 1 egg, 1 banana and some wheybolic extreme stuff I got from GNC after a guy at the gym said it helped with muscle sorness (seems to work). For snacks I usually just have a bottle of water and whatever (pretzels, cookies, etc). For dinner I try to have chicken and rice with some type of veggie.

Will read more of the links posted here for diet idea's, but any advice on diet and possible gym routines would be great.

What exactly is the product from GNC? You definitely need to up the diet. Tell me your diet for a typical day.

Gaining mass might be a good thing for you to lose body fat. Also have you heard of High Intensity Interval Training (HIIT)? It's one of the best ways to lose body fat. Here are some good links.

Are you really doing HIIT training? | Brinkzone Blog

Tabata Protocol

A training program I would suggest is Westside for Skinny Bastards.

http://www.elitefts.com/ws4sb/WS4SB.pdf

Again, don't be afraid to add mass because it WILL help you with your goal. Your diet is going to determine how big or small you're going to get. It's not entirely revolving around your exercise routine.

[Fungul]

Originally Posted by Brad2770

Well, I try and eat 2400 calories a day (well, i think about it) and I dont feel that hungry.

Thats why i ask for suggestions. I 'know' the types of foods to eat, but the problem is when and portions, i guess.

I am honestly content with eating steamed veggies and chicken all day. I like it. Same with the fruit.

Everything you like is good stuff to eat. Did you read my power foods article? Try having a smoothie for breakfast or eggs and oatmeal. Oatmeal is so damn good for you it's ridiculous and you can dress it up. Add raisins, peanut butter, honey, cinnamon, and whey protein if you have any. Throw some peppers, tomatoes, and spinach into the eggs. Now we're talking about a delicious breakfast.

I generally eat every 2-3 hours.

6am: Banana

20 mins of cardio

7am: Breakfast

10am: Snack #1

12-1pm: Lunch

2:30pm: Snack #2

4pm: Preworkout smoothie

4:30-6: Workout

6pm: Postworkout smoothie

8pm: Dinner

10pm: Snack #3

This is my typical day.

[Fungul]

Originally Posted by Elurin

Yeah, I know. I've been meth-skinny my whole life. People would always say stuff like, "Yeah, I was that skinny too, but once I hit 22 or 23, the metabolism slowed down" or "When you get married, you'll finally put some weight on." Well, I was 25 and married for 4 years, and still skinny. So I did a butt load of research into how weight gain/loss works, and started piling on the pounds.

Oh, I'm not worried about body fat. Just threw the numbers in there for reference. Also yes, that's my plan, to get well over 170 and then cut down the body fat. Not sure how else to do it, honestly (gain weight while maintaining the same body fat %). I take in about 3-3200 calories a day. 2700 I'd probably end up losing weight. My days revolve around eating.

Happy to hear you did yourself a favor and did some research. I was naive and stupid when I started out. I've definitely come a long way and can see the results.

What's your exercise routine?

[arkk123]

Originally Posted by Elurin

My goal is about 170-175 at 8% BF. I'm at 150 right now, 13% BF (5'10"). I started at 130 in December.

I assume u know and people should realize a 35lb gain in LBM could take 2 or 3 years.

[Faille]

I would say the first thing is to be patient. I would imagine most people starting off diets expect quick results or quick noticable changes. Sadly it doesn't quite work that way, and when it does, it's usually not sustainable.

You will cheat on whatever diet you end up with, guaranteed. Just take it one day at a time. If you cheat for whatever reason, don't use that as an excuse to cheat again since the dmg is done. Get back on the horse and put it behind you.


Personally, I've cut out the sort of calories that I don't mind missing. Instead of having a sandwich for lunch, I now have a green salad with tuna. I also have tubs of fruit yogurt (70 calorie a tub) as a snack, usually 2 or 3 hours after major meal. Dinner is still a bit of a mess but I'm working on it.

I used to exercise 1 to 2 hours a day, walking or exercise bike, but it's gotten cold here and I've been lazy 8( despite that I'm still losing weight steadily, down 12 kilos in the last 2 months, but worried about if I'll be able to keep it up through winter which has always been tough for me.