How to lose fat for Noobs - Page 33

Robby Coker · 03-14-2009, 01:36 PM

Quote:

Originally Posted by th3pwn3r

For some reason when I consume artificial sweeteners I get very hungry.

You're not the only one. I had the exact same problem with them doing that, especially with aspartame. When I drank diet sodas a lot, I had trouble regulating my food intake.

Quote:

For that reason I no longer consume them. I believe there are studies on that as well.

I've also cut out all artificial sweeteners as of late October/early November of this past year. As an experiment, I went to consuming full-sugar food and beverages (e.g. regular sodas), and I no longer had trouble with regulating my appetite. My metabolism increased back up as well. Now, since late January, I've cut way down on sugar intake.

Here are the other effects they've had on me:

I struggle with depression, anxiety, and bipolar mood swings, and for the last 6+ years, I believe aspartame has actually been a culprit in the utter misery I've gone through over this time. Recently, I've found that it's made these problems pretty much treatment-resistant, meaning that any treatment I on was hardly working. All during this time, until I cut it out and then found out it was the culprit, I thought it was safe.

When I started my job pushing carts at Wal-Mart (worked there until Aug. '06), it was when I started consuming higher amounts of artificially sweetened food and beverages (doing it as a way to keep sugar intake lower). The negative effects didn't reach "full moon" until Oct. '03, and that was when I started having to take anti-depressants (e.g. SSRI's). Over the next 3.5 years, I was on a medication merry-go-round being switched through different meds trying to find something that worked. When I was still at Wal-Mart, I had to go on medical leave often.

Since middle of '06, I've been on the same two medications, which are anti-seizure meds. During this time, up to 2 months after cutting out all artificial sweeteners, I've switched my supplements around constantly always trying to find something that will just work and begging to get testing done.

I've also read that aspartame can aggravate seizures, and meds for bipolar are the SAME ones used for seizures, so aspartame was probably nullifying much of the therapeutic effects of the meds I was taking. Additionally, aspartame can lower serotonin levels in the brain.

Since the first week of January, I haven't had the depression, anxiety, and mood swings as I had for the last 5-6 years. My meds seem to be more effective than in the past at the same doses, and I no longer have to keep switching supplements around trying to find something that works. We don't have to buy more supplements anywhere near as often as in the past.

wave_length · 03-14-2009, 01:50 PM

Glad to hear you're better Robby!

th3pwn3r · 03-14-2009, 01:58 PM

Quote:

Originally Posted by Robby99999

You're not the only one. I had the exact same problem with them doing that, especially with aspartame. When I drank diet sodas a lot, I had trouble regulating my food intake.

I've also cut out all artificial sweeteners as of late October/early November of this past year. As an experiment, I went to consuming full-sugar food and beverages (e.g. regular sodas), and I no longer had trouble with regulating my appetite. My metabolism increased back up as well. Now, since late January, I've cut way down on sugar intake.

Here are the other effects they've had on me:

I struggle with depression, anxiety, and bipolar mood swings, and for the last 6+ years, I believe aspartame has actually been a culprit in the utter misery I've gone through over this time. Recently, I've found that it's made these problems pretty much treatment-resistant, meaning that any treatment I on was hardly working. All during this time, until I cut it out and then found out it was the culprit, I thought it was safe.

When I started my job pushing carts at Wal-Mart (worked there until Aug. '06), it was when I started consuming higher amounts of artificially sweetened food and beverages (doing it as a way to keep sugar intake lower). The negative effects didn't reach "full moon" until Oct. '03, and that was when I started having to take anti-depressants (e.g. SSRI's). Over the next 3.5 years, I was on a medication merry-go-round being switched through different meds trying to find something that worked. When I was still at Wal-Mart, I had to go on medical leave often.

Since middle of '06, I've been on the same two medications, which are anti-seizure meds. During this time, up to 2 months after cutting out all artificial sweeteners, I've switched my supplements around constantly always trying to find something that will just work and begging to get testing done.

I've also read that aspartame can aggravate seizures, and meds for bipolar are the SAME ones used for seizures, so aspartame was probably nullifying much of the therapeutic effects of the meds I was taking. Additionally, aspartame can lower serotonin levels in the brain.

Since the first week of January, I haven't had the depression, anxiety, and mood swings as I had for the last 5-6 years. My meds seem to be more effective than in the past at the same doses, and I no longer have to keep switching supplements around trying to find something that works. We don't have to buy more supplements anywhere near as often as in the past.

It sucks that we have to figure out these issues by first hand experience, oh well. We know that much more now. No more Crystal light for me =/

BarackHObama · 03-14-2009, 02:25 PM

Noob question

I am 5'7@ 205lbs and I am looking to lose about 50lbs. I have been hitting the gym since june 07 with no results. ( Now Its my own fault because I drank like 3 times a week 12+ beers) alot of calories and bad carbs.

Now I have cut my drinking to like once every 3 weeks. I have two weeks without touching an alcohol beverage and I am down to 199-200lbs. I am taking Hydroxycut which helps me alot to supress my appetite (sp). I work out 4-6 days a week on an empty stomach since I am not usually hungry in the mornings. I do 60 minutes cardio and 30 minutes lifting weights.

When I got out of HS my weight was 153lbs but then my drinking problem started and whoa it got out of control : ( lol.

Been reading a few threads on here and people recommend E/C

Can Ephdrine (sp) be taken with hydroxycut? I know ephedrine was once in hydroxycut.....

If I do eat breakfast (after workout) its usually a special K cereal. Then I'll eat a large meal during lunch 1-3 pm which means anything from chicken with rice or steak/rice/beans etc.... My last meal is usually around 6-7pm which includes a special K bar and a cereal. Somedays I'll eat dinner at 8pm.

What do I need to change?

Sorry for so many questions..

iDrive · 03-14-2009, 10:58 PM

I noticed you didn't mention your diet until the last paragraph. In losing weight diet is FIRST you can work out like a madman and you won't lose a pound unless you get your diet down. There are plenty of threads here and in the nutrition forum about diet. Find your BMR and shoot to intake -500 under that.

Find your Base Metabolic Rate here
http://www.bodybuilding.com/fun/issa64.htm

Fatass93 · 03-15-2009, 03:27 AM

peanut butter works for protein right? it's cheap and i have a lot of it. is it 2 fatty tho???????

th3pwn3r · 03-15-2009, 03:49 AM

You're not going to get enough protein from peanut butter unless you take in an insane amount of it which would mean you'd have to consume lots of calories and you'd put on quite a bit of body fat. Not exactly the best source of protein for the amount of calories in it. I believe it's 8grams of protein and 180 calories per serving on average.

Fatass93 · 03-15-2009, 04:54 AM

ok thanks

Fall13 · 03-15-2009, 07:53 AM

Wavelength is awesome. Always knowledgable and willing to help. I heart him

wave_length · 03-15-2009, 07:59 AM

Quote:

Originally Posted by BarackHObama

Noob question

I am 5'7@ 205lbs and I am looking to lose about 50lbs. I have been hitting the gym since june 07 with no results. ( Now Its my own fault because I drank like 3 times a week 12+ beers) alot of calories and bad carbs.

Now I have cut my drinking to like once every 3 weeks. I have two weeks without touching an alcohol beverage and I am down to 199-200lbs. I am taking Hydroxycut which helps me alot to supress my appetite (sp). I work out 4-6 days a week on an empty stomach since I am not usually hungry in the mornings. I do 60 minutes cardio and 30 minutes lifting weights.

When I got out of HS my weight was 153lbs but then my drinking problem started and whoa it got out of control : ( lol.

Been reading a few threads on here and people recommend E/C

Can Ephdrine (sp) be taken with hydroxycut? I know ephedrine was once in hydroxycut.....

If I do eat breakfast (after workout) its usually a special K cereal. Then I'll eat a large meal during lunch 1-3 pm which means anything from chicken with rice or steak/rice/beans etc.... My last meal is usually around 6-7pm which includes a special K bar and a cereal. Somedays I'll eat dinner at 8pm.

What do I need to change?

Sorry for so many questions..

Maybe a good starting point is this article, I think most of your questions are answered there:
http://forum.bodybuilding.com/showpo...1&postcount=68

wave_length · 03-15-2009, 08:00 AM

Quote:

Originally Posted by autumnarun

Wavelength is awesome. Always knowledgable and willing to help. I heart him

Haha, thanks a lot Autumn Arun, very nice avi by the way.

th3pwn3r · 03-15-2009, 10:47 AM

Quote:

Originally Posted by wave_length

Haha, thanks a lot Autumn Arun, very nice avi by the way.

What about me bro? What about me?!

izacsdad · 03-15-2009, 10:53 AM

Alright so I work the graveyard shift as a crew chief in the AF, moderate physical work.

Anyways with my sleep schedule always being jacked and with a wife and two kids it's hard to get to the gym or even workout at home.

The biggest part for this post is the food part. I've seen the one meal a day or multiple small meals. I need help making a meal plan for someone who doesnt' follow the 9-5. I'm already dependent on coffee and the occasional energy drink coupled with 6-8 hours of sleep. I've reached 230lbs., not exactly ideal for a military man. At 6 feet it doesn't look horrendous but you go run balls out for a fit test like this and see how you feel.

In the end I just wanted some help creating a ideal plan for food for my shift, my BMR is 2300, and I've been at 200 before which is my end goal.

Yeah I know I suck but when you get lost in routine and kids and then going out drinking on weekends, carp starts to add up.

In case anyone wondered the AF PT program is a joke, so no help there.

th3pwn3r · 03-15-2009, 11:09 AM

Losing fat and getting into shape is mainly a thing of diet. You need convenient meals for you, protein bars can cover you but they're not the most cost effective. I recommend when you cook to cook lots of food at once and bring the healthy meals with you to work. Since you have a "jacked up" shift and what not I recommend that you work out when you can with weights. If you're on the go and can't bring food with you hit up a 7-11 or something and look for the lean beef jerky and things along those lines to still get in your proper protein intake. I'd probably steer clear of calorie loaded drinks as well.

wave_length · 03-15-2009, 11:15 AM

Quote:

Originally Posted by th3pwn3r

What about me bro? What about me?!

You're one of the most helpful guys here and your avi is not to shabby either.

(no homo)

th3pwn3r · 03-15-2009, 11:22 AM

Quote:

Originally Posted by wave_length

You're one of the most helpful guys here and your avi is not to shabby either.

(no homo)

Awww man, thanks! I'm blushing and disappointed at the same time, "no homo"-makes me sad. Pro homo!

Just wait til my GF sees this thread =/ I'll change the avi when I decide to stop cutting, giving it another month or two

Mourning Tide · 03-16-2009, 12:08 AM

lol this thread is like the losing fat version's of alan aragon's sticky in the nutrition section

wave_length · 03-16-2009, 02:07 PM

Quote:

Originally Posted by izacsdad

Alright so I work the graveyard shift as a crew chief in the AF, moderate physical work.

Anyways with my sleep schedule always being jacked and with a wife and two kids it's hard to get to the gym or even workout at home.

The biggest part for this post is the food part. I've seen the one meal a day or multiple small meals. I need help making a meal plan for someone who doesnt' follow the 9-5. I'm already dependent on coffee and the occasional energy drink coupled with 6-8 hours of sleep. I've reached 230lbs., not exactly ideal for a military man. At 6 feet it doesn't look horrendous but you go run balls out for a fit test like this and see how you feel.

In the end I just wanted some help creating a ideal plan for food for my shift, my BMR is 2300, and I've been at 200 before which is my end goal.

Yeah I know I suck but when you get lost in routine and kids and then going out drinking on weekends, carp starts to add up.

In case anyone wondered the AF PT program is a joke, so no help there.

Just eat whenever and whatever convenient. Add protein shakes to meet your protein requirements. That's basically it. No need to overcomplicate things. More info in my cutting guide, good luck!

http://forum.bodybuilding.com/showpo...1&postcount=68

wave_length · 03-16-2009, 02:09 PM

Quote:

Originally Posted by Mourning Tide

lol this thread is like the losing fat version's of alan aragon's sticky in the nutrition section

I'm just a pencilneck sharing a bit of my experience, Alan is in a different league.

scots40 · 03-16-2009, 04:08 PM

It seems like there are a million different diets out there and it makes losing weight too complicated. Eat this, don't eat that. Eat a larger meal here, don't eat after this time at night. Eat 20 meals a day, blah blah blah! After reading your thread the first time, I was like DUH!! It's simple math! 3,500 calories = 1 pound. Eat 3,500 more calories then you burn and you gain a pound. Burn 3,500 calories more then you eat and lose a pound. If Jenny Craig just started advertising that statement they would be out of business.

I played football in college and I was always ripped (sub 8% body fat). My playing weight was around 185 with a bench max of 225 x 16 and a squat max of 595. I am 5'11 and the only supplement I have ever taken is creatine and an ECA stack. Football has been over for about 8 years now and I started working out less and less and slowly gained weight over the years to a max weight of 217 pounds (Feb of this year). I really didn't look that fat (to me) because I started working out hard again this past summer and I have seen my body comp looking better then it has in the last 3-4 years.

And then one day I ran into an old friend (ok, ok honestly she is a beautiful ex-girlfriend) that I hadn't seen since college. The next day a buddy of mine called me and said that he had talked to this girl earlier in the day and all she went on about was how fat I had gotten since college! Talk about a blow to the ego! I knew right then I needed to make a change. I have been following your advice for a month now, and I am pleased to say that the pounds have been coming off at a record pace! Starting at 217 pounds at the beginning of February, I weighed in today at 198.5. My strength has remained the same, but unfortunately I didn't do a before/current body fat % to track any muscle loss. As long as my strength remains the same, or increases, I am happy.

I know that's a pretty large number to lose in a month and a half, but with my ADD when I get my mind set on something I have a hard time stopping. I will admit, I have been taking an ECA stack once a day for the last 2 weeks which has helped.

wave_length · 03-16-2009, 04:12 PM

Quote:

Originally Posted by scots40

It seems like there are a million different diets out there and it makes losing weight too complicated. Eat this, don't eat that. Eat a larger meal here, don't eat after this time at night. Eat 20 meals a day, blah blah blah! After reading your thread the first time, I was like DUH!! It's simple math! 3,500 calories = 1 pound. Eat 3,500 more calories then you burn and you gain a pound. Burn 3,500 calories more then you eat and lose a pound. If Jenny Craig just started advertising that statement they would be out of business.

I played football in college and I was always ripped (sub 8% body fat). My playing weight was around 185 with a bench max of 225 x 16 and a squat max of 595. I am 5'11 and the only supplement I have ever taken is creatine and an ECA stack. Football has been over for about 8 years now and I started working out less and less and slowly gained weight over the years to a max weight of 217 pounds (Feb of this year). I really didn't look that fat (to me) because I started working out hard again this past summer and I have seen my body comp looking better then it has in the last 3-4 years.

And then one day I ran into an old friend (ok, ok honestly she is a beautiful ex-girlfriend) that I hadn't seen since college. The next day a buddy of mine called me and said that he had talked to this girl earlier in the day and all she went on about was how fat I had gotten since college! Talk about a blow to the ego! I knew right then I needed to make a change. I have been following your advice for a month now, and I am pleased to say that the pounds have been coming off at a record pace! Starting at 217 pounds at the beginning of February, I weighed in today at 198.5. My strength has remained the same, but unfortunately I didn't do a before/current body fat % to track any muscle loss. As long as my strength remains the same, or increases, I am happy.

I know that's a pretty large number to lose in a month and a half, but with my ADD when I get my mind set on something I have a hard time stopping. I will admit, I have been taking an ECA stack once a day for the last 2 weeks which has helped.

Hey man that's awesome, congrats on your great success!

And I agree, as long as you can stick to the diet and strength is OK, no problem in losing at a higher rate, some people can get away with it.

adwilk · 03-16-2009, 04:49 PM

Quote:

Originally Posted by scots40

It seems like there are a million different diets out there and it makes losing weight too complicated. Eat this, don't eat that. Eat a larger meal here, don't eat after this time at night. Eat 20 meals a day, blah blah blah! After reading your thread the first time, I was like DUH!! It's simple math! 3,500 calories = 1 pound. Eat 3,500 more calories then you burn and you gain a pound. Burn 3,500 calories more then you eat and lose a pound. If Jenny Craig just started advertising that statement they would be out of business.

I played football in college and I was always ripped (sub 8% body fat). My playing weight was around 185 with a bench max of 225 x 16 and a squat max of 595. I am 5'11 and the only supplement I have ever taken is creatine and an ECA stack. Football has been over for about 8 years now and I started working out less and less and slowly gained weight over the years to a max weight of 217 pounds (Feb of this year). I really didn't look that fat (to me) because I started working out hard again this past summer and I have seen my body comp looking better then it has in the last 3-4 years.

And then one day I ran into an old friend (ok, ok honestly she is a beautiful ex-girlfriend) that I hadn't seen since college. The next day a buddy of mine called me and said that he had talked to this girl earlier in the day and all she went on about was how fat I had gotten since college! Talk about a blow to the ego! I knew right then I needed to make a change. I have been following your advice for a month now, and I am pleased to say that the pounds have been coming off at a record pace! Starting at 217 pounds at the beginning of February, I weighed in today at 198.5. My strength has remained the same, but unfortunately I didn't do a before/current body fat % to track any muscle loss. As long as my strength remains the same, or increases, I am happy.

I know that's a pretty large number to lose in a month and a half, but with my ADD when I get my mind set on something I have a hard time stopping. I will admit, I have been taking an ECA stack once a day for the last 2 weeks which has helped.

Thats awesome... and a very similar story to mine... my ex told me I was huge... no good.. that is a huge ego blow... its easy to get motivated after something like that... Congrats on the almost 20lbs lost... good work.. keep it up.

mf1LA · 03-16-2009, 05:45 PM

Great thread. I have knocked off about an hour reading through these posts and its been helpful.

Couple questions... I did a cut on Keto about 2 months ago and for the past two weeks have been reintroducing carbs back into my diet. I am 5-8 "150" not 100% sure on my bf% but its not that high, just have a little around my waist that I wish would dafd. I lost about 6 pounds on Keto and have put on muscle at the same time which I think is the reason why my weight loss has leveled off.

Workouts are M, W, F (chest, abs, back, shoulders) lifting heavy and have just started doing a combination of LIIT and HIIT cardio on a couple of my off days as well as after my workouts with a PWO shake after. Calorie intake is about 1500 per day even on my workout days and havent hit 2000 since starting Keto back at the end of Jan.

I am pretty sure my maintenance intake is right around 2200 calories per day but on my workouts should I be increasing my intake and if so should there be any protein adjustments on those days? I think my biggest thing is just making sure I dont lose any potential muscle that I could be building by being in a calorie deficit that may exceed the 500 or so mark.

Thanks for all the good info!

akbari55 · 03-16-2009, 05:55 PM

Do I cut my calorie intake from my resting BMR or my BMR after multiplying by my activity level?

Thanks in advance!

adwilk · 03-17-2009, 12:43 AM

Quote:

Originally Posted by akbari55

Do I cut my calorie intake from my resting BMR or my BMR after multiplying by my activity level?

Thanks in advance!

After figuring activity...

wave_length · 03-17-2009, 03:37 PM

Quote:

Originally Posted by mf1LA

Great thread. I have knocked off about an hour reading through these posts and its been helpful.

Couple questions... I did a cut on Keto about 2 months ago and for the past two weeks have been reintroducing carbs back into my diet. I am 5-8 "150" not 100% sure on my bf% but its not that high, just have a little around my waist that I wish would dafd. I lost about 6 pounds on Keto and have put on muscle at the same time which I think is the reason why my weight loss has leveled off.

Workouts are M, W, F (chest, abs, back, shoulders) lifting heavy and have just started doing a combination of LIIT and HIIT cardio on a couple of my off days as well as after my workouts with a PWO shake after. Calorie intake is about 1500 per day even on my workout days and havent hit 2000 since starting Keto back at the end of Jan.

I am pretty sure my maintenance intake is right around 2200 calories per day but on my workouts should I be increasing my intake and if so should there be any protein adjustments on those days? I think my biggest thing is just making sure I dont lose any potential muscle that I could be building by being in a calorie deficit that may exceed the 500 or so mark.

Thanks for all the good info!

Thanks!

I don't change my diet on training days, it's too complicated and won't have any significant effect on body composition IMO. You can if you want though, it won't hurt either.

AntoineDufour · 03-17-2009, 05:30 PM

say i cut with 1700 and notice only like near 1 pound weight loss If i take in 1300 a day is that too low? Or is it ok? I heard below 1200 is bad . Just wondering cuz u said just reduce intake to lose 1-2 pounds a week.

Dennis71 · 03-17-2009, 07:17 PM

Just Curious..

so far ive lost 41.2lbs...

I didnt do much running/cardio
I lifted some weights, and played bball on the weekends, and used kettlebells
i mostly watched my diet...

my good friend recently committed to play football at bethune cookman...
Me and him are starting the workout they gave him...
It involves alot of sprints and lots of agility work...
Is this gonna help me much?

GordonBrown · 03-17-2009, 07:40 PM

Quote:

Originally Posted by wave_length

I originally posted this in the nutrition forum, but it probably belongs here. You only have to follow three simple rules:

- Workout 3 times a week with weights.
- Eat 1g protein / lb lean body mass.
- Reduce calories to lose 1-2 lbs / week.

Success is 100% guaranteed. There's really not much more to it.

Thank you for this explanation. I had previously taken this approach before finding this forum and with added cardio it will bring anyone to low single digits, despite the disagreement from someone in the previous pages.

I have been cutting 2 weeks with cardio and lost 11 lbs (mainly water weight) thus far. The difference is that I'm minus 1000cal rather than the 500cal you suggested.

Heres a strange thing that I wanted you to comment on. A fellow BB at my gym advised me to change the rep range to 3-4 rather than 6+, which requires going much heavier to find muscle failure. Amazingly, I gone up 2-4kg on every lift this week, something that usually take me 2-3 weeks and I wouldn't dream of it happening at 1000cal below maintenance.

Have you tried doing anything like this before?

Thanks for reading and would be nice to hear your opinion

th3pwn3r · 03-17-2009, 11:58 PM

Quote:

Originally Posted by GordonBrown

Thank you for this explanation. I had previously taken this approach before finding this forum and with added cardio it will bring anyone to low single digits, despite the disagreement from someone in the previous pages.

I have been cutting 2 weeks with cardio and lost 11 lbs (mainly water weight) thus far. The difference is that I'm minus 1000cal rather than the 500cal you suggested.

Heres a strange thing that I wanted you to comment on. A fellow BB at my gym advised me to change the rep range to 3-4 rather than 6+, which requires going much heavier to find muscle failure. Amazingly, I gone up 2-4kg on every lift this week, something that usually take me 2-3 weeks and I wouldn't dream of it happening at 1000cal below maintenance.

Have you tried doing anything like this before?

Thanks for reading and would be nice to hear your opinion

The rep range you're speaking of is more geared toward strength building. You may eventually hit a plateau though, I increased my max bench a ridiculous amount since the beginning of my cut but I've hit a plateau and have been using partial reps to try to break the plateau but it's not easy. I've come VERY close but failed every damn time haha. Trying again to break it tomorrow