How to lose fat for Noobs

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Originally Posted by andrewpoleon

I know I know, I've read it 1000 times, I just don't see what part of my diet to cut out to fit that cheat in, it's like cutting out one of my meals just to have a chocolate bar lol

Well I generally only eat whatever I want (within the restrictions of the 3 rules) so the question doesn't even come up.

[Djin]

Originally Posted by andrewpoleon

I know I know, I've read it 1000 times, I just don't see what part of my diet to cut out to fit that cheat in, it's like cutting out one of my meals just to have a chocolate bar lol

I pretty much eat chocolate every single day. Dark of course. Why is that a cheat? It's an amazing food. Why cut anything out?

I get my daily protein of 180-200g a day. I eat stupidly healthy and I get my chocolate. I'll eat Mexican food, Asian, whatever... I'm dropping weight like a crack head. Just make sure you are eating less... You can actually EAT SO MUCH FOOD once you understand how food is, and what it consit of.

Say something's 200 calories, after your body uses that fuel and burns it, it's less calories then that. Plus you factor in your BMR, what you do, gym, cardio, etc. So if you eat 2,000 calories, you can easily still be in a 500 calories defiency.

[andrewpoleon]

Originally Posted by Djin

I pretty much eat chocolate every single day. Dark of course. Why is that a cheat? It's an amazing food. Why cut anything out?

I get my daily protein of 180-200g a day. I eat stupidly healthy and I get my chocolate. I'll eat Mexican food, Asian, whatever... I'm dropping weight like a crack head. Just make sure you are eating less... You can actually EAT SO MUCH FOOD once you understand how food is, and what it consit of.

Say something's 200 calories, after your body uses that fuel and burns it, it's less calories then that. Plus you factor in your BMR, what you do, gym, cardio, etc. So if you eat 2,000 calories, you can easily still be in a 500 calories defiency.

Hmm, ya I burn 500-700 calories a day at the gym on cardio alone... and I eat 1750-1900 cals a day...hmmm

[Djin]

Originally Posted by andrewpoleon

Hmm, ya I burn 500-700 calories a day at the gym on cardio alone... and I eat 1750-1900 cals a day...hmmm

Why so little food? That also seems like a pretty big defiency.

[andrewpoleon]

Originally Posted by Djin

Why so little food? That also seems like a pretty big defiency.

It's this diet for cutting I got out of the magazine, I'm sure you've seen me post it before, but it's working really well now, I'm shedding fat, getting cut, and I can do pretty well between meals, except sometimes it does suck, but I chew on some gum or have a cup of green tea or coffee.

I just want to get to 10% bf, have one day of where I can eat what I want, and go on a clean bulk.

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Shout-out to VDubb over at Softballfans.com.
Reading the thread it's funny to see that bro science is not only prevalent in bodybuilding.

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Shout-out to Omis over at treningsforum.no

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Shout-out to Hoffa at realest*****s.com, sorry the link is censored by BB.com

[Djin]

Originally Posted by andrewpoleon

It's this diet for cutting I got out of the magazine, I'm sure you've seen me post it before, but it's working really well now, I'm shedding fat, getting cut, and I can do pretty well between meals, except sometimes it does suck, but I chew on some gum or have a cup of green tea or coffee.

I just want to get to 10% bf, have one day of where I can eat what I want, and go on a clean bulk.

I just ate about 900 calories of chocolate. My diet ROCKS!

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Shout-out to ChuckP over at evoempire.org

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Shout-out to Dancook over at avforums.com

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Shout-out also to samalmarr at muscleandstrength.com although I don't approve of his extended version.

[N03xcus3s]

Sup fella's ?

Just got done moving house and getting broadband turned back on etc, lost a couple more pounds and strength is still creeping up. Not much longer and I'm gonna have to start bulking, getting comments such as anorexic and I have a girly stomach lol.

Pic after workout today

[wave_length]

Originally Posted by N03xcus3s

Sup fella's ?

Just got done moving house and getting broadband turned back on etc, lost a couple more pounds and strength is still creeping up. Not much longer and I'm gonna have to start bulking, getting comments such as anorexic and I have a girly stomach lol.

Pic after workout today

Haha, that's the two comments you will get: "you look sick!" and "are you anorexic?". In this case rip off your shirt, go into a most muscular pose and scream "does this look anorexic biotches?!!??!!"

Looking great man!

[wave_length]

Shout out to KENKONG who is also over at prohormoneforum.com spreading the good word.

[N03xcus3s]

Originally Posted by wave_length

Haha, that's the two comments you will get: "you look sick!" and "are you anorexic?". In this case rip off your shirt, go into a most muscular pose and scream "does this look anorexic biotches?!!??!!"

Looking great man!

As always thanks bro !! and lol at most muscular, gotta try that.

[Wapadaigo]

Pretty simple stuff that makes good sense. I feel its little steps like this are building blocks to helping people reach goals they are looking for.


How To Resist Temptation
Cave every time a naughty morsel crosses your path? This plan will whip your willpower into shape.
By Jill Waldbieser, Women's Health


In a world where you can inhale half your daily allotment of calories as you turn left out of the drive-thru, often the only thing standing between you and a few extra chins is willpower?that oh-so-elusive ability to halt the urge to indulge.

If your powers of resistance are lacking, you'll be psyched to hear this: Research shows that willpower is a kind of mental muscle, and like any muscle, it can get stronger. "We now know that the capacity for self-control can be increased," says Roy Baumeister, Ph.D., a professor of psychology at Florida State University who studies the subject.

These four tactics target the most common resolve busters. Put them into practice, and pretty soon that cheesy Sicilian slice or glazed doughnut will be no match for your mental strength.

Move No. 1

Eat smaller, more frequent meals

What it targets: Out-of-control hunger

Why it works: Going too long without eating makes your blood sugar plummet. That leaves you with a raging appetite that can overpower your best intentions to eat well. If you have small meals every three to five hours, your blood sugar stays stable, preventing the wallop of a sugar low that will leave you vulnerable to overeating, says Lisa Jones, R.D., of LaSalle University.


Read More on Weight Loss
Avoiding a Pig-Out
Lose 10 Pounds in 5 Weeks
Search: Weight Loss

Your blood-sugar levels do more than affect how hungry you get; they're also directly connected to willpower. In lab studies, people's blood-sugar levels dropped when they performed self-control tasks (such as restraining their facial expressions); then, when asked to attempt another test of resolve, they fared worse. Raising blood glucose with sugar-sweetened drinks restored the subjects' lost willpower. "Mental tasks, such as self-control or concentration, require the same energy your body runs on," explains Baumeister, who conducted the studies. "So it will be harder to exert willpower if you haven't had enough to eat."

Your thighs won't take too kindly to your downing sugary drinks, so reach for snacks that mix carbs with lean protein and a bit of healthy fat (the kind found in nuts, olive oil, and fish) to keep your blood sugar on an even keel. Some examples: low-fat yogurt with berries, or a handful of almonds with an apple.

Move No. 2

Eat with your other hand

What it targets: Distraction

Why it works: Picking up a fork with the hand you don't usually use automatically slows you down and makes you focus on your meal, two things that have been proven to aid weight loss. Studies have shown that with regular practice, this kind of switcheroo can also increase your overall willpower. Baumeister found that people whose resolve was drained by one test?say, resisting a plate of cookies in favor of vegetables?gave up more quickly on consecutive tests, such as trying to solve an unsolvable puzzle.

In one of his studies, when subjects spent several weeks practicing small acts of self-control, such as using their nondominant hand to brush their teeth or operate a computer mouse, they worked longer on that same puzzle.

"By practicing their ability to override one specific impulse, they increased their overall capacity for resisting impulses," Baumeister says. The subjects in this study saw progress within three weeks of daily activity. Of course, your results will depend on how often you practice and whether you keep it up over time?it's possible that, like your abs, your gray matter can turn flabby if you don't keep working it out regularly.

Move No. 3

Weigh yourself regularly

What it targets: Losing sight of your goal

Why it works: Few things keep your weight-loss goal front and center better than seeing those big glowing numbers on the scale. Regular weigh-ins also make it easier to notice extra pounds creeping on, so you can slash and burn immediately. In fact, when researchers at the University of Minnesota analyzed more than 1,800 people who successfully shed pounds in weight-loss programs, they found that about 40 percent weighed themselves daily or weekly. And the more frequently they stepped on the scale, the more they lost: 12 pounds on average for daily weighers, compared with six for weekly weighers. (Scale shunners, meanwhile, gained an average of five pounds.)

But remember: "Don't get discouraged if the numbers aren't always the ones you want to see. Your clothing, the time of day, and how much water you're retaining affect weight," Jones says. "Contestants on reality shows might drop 11 pounds a week, but for a normal woman, one to two is more realistic." To improve your odds of slimming down, break your goal weight into several smaller targets?first aim for five pounds, then after you hit that, go for another five. A study at the College of Public Health at the University of Iowa found that the more frequent and specific your weight-loss objectives, the better your chances of sticking to them. And achieving one goal will motivate you to hang on for the next one?something we've all experienced and that research has shown to be true.

Move No. 4

Lift your spirits

What it targets: Emotional eating

Why it works: It's estimated that when people overeat, nearly 75 percent of the time it's because they're feeling blue. It stands to reason that lifting your spirits might also help you take your mind off munching, and a study published in a 2007 issue of the Journal of Experimental Social Psychology backs this up. Researchers first depleted people's reserves of willpower by asking them to eat only radishes while left alone in a room filled with cookies and chocolate. Next, some of the volunteers watched a short comedy video; others viewed an educational film. Then the entire group was asked to perform a mental task. Guess who did better.

The results show that even small doses of pleasant emotions can quickly renew your ability to say no. So the next time you're facing down temptation, surf over to theonion.com or buy yourself that going-out top you've been eyeing. The good feelings might be temporary, but they will last long enough to get you safely past that hot-fudge sundae.


http://health.msn.com/weight-loss/ar...ntid=100238976

[Djin]

Originally Posted by Wapadaigo

Pretty simple stuff that makes good sense. I feel its little steps like this are building blocks to helping people reach goals they are looking for.


How To Resist Temptation
Cave every time a naughty morsel crosses your path? This plan will whip your willpower into shape.
By Jill Waldbieser, Women's Health


In a world where you can inhale half your daily allotment of calories as you turn left out of the drive-thru, often the only thing standing between you and a few extra chins is willpower?that oh-so-elusive ability to halt the urge to indulge.

If your powers of resistance are lacking, you'll be psyched to hear this: Research shows that willpower is a kind of mental muscle, and like any muscle, it can get stronger. "We now know that the capacity for self-control can be increased," says Roy Baumeister, Ph.D., a professor of psychology at Florida State University who studies the subject.

These four tactics target the most common resolve busters. Put them into practice, and pretty soon that cheesy Sicilian slice or glazed doughnut will be no match for your mental strength.

Move No. 1

Eat smaller, more frequent meals

What it targets: Out-of-control hunger

Why it works: Going too long without eating makes your blood sugar plummet. That leaves you with a raging appetite that can overpower your best intentions to eat well. If you have small meals every three to five hours, your blood sugar stays stable, preventing the wallop of a sugar low that will leave you vulnerable to overeating, says Lisa Jones, R.D., of LaSalle University.


Read More on Weight Loss
Avoiding a Pig-Out
Lose 10 Pounds in 5 Weeks
Search: Weight Loss

Your blood-sugar levels do more than affect how hungry you get; they're also directly connected to willpower. In lab studies, people's blood-sugar levels dropped when they performed self-control tasks (such as restraining their facial expressions); then, when asked to attempt another test of resolve, they fared worse. Raising blood glucose with sugar-sweetened drinks restored the subjects' lost willpower. "Mental tasks, such as self-control or concentration, require the same energy your body runs on," explains Baumeister, who conducted the studies. "So it will be harder to exert willpower if you haven't had enough to eat."

Your thighs won't take too kindly to your downing sugary drinks, so reach for snacks that mix carbs with lean protein and a bit of healthy fat (the kind found in nuts, olive oil, and fish) to keep your blood sugar on an even keel. Some examples: low-fat yogurt with berries, or a handful of almonds with an apple.

Move No. 2

Eat with your other hand

What it targets: Distraction

Why it works: Picking up a fork with the hand you don't usually use automatically slows you down and makes you focus on your meal, two things that have been proven to aid weight loss. Studies have shown that with regular practice, this kind of switcheroo can also increase your overall willpower. Baumeister found that people whose resolve was drained by one test?say, resisting a plate of cookies in favor of vegetables?gave up more quickly on consecutive tests, such as trying to solve an unsolvable puzzle.

In one of his studies, when subjects spent several weeks practicing small acts of self-control, such as using their nondominant hand to brush their teeth or operate a computer mouse, they worked longer on that same puzzle.

"By practicing their ability to override one specific impulse, they increased their overall capacity for resisting impulses," Baumeister says. The subjects in this study saw progress within three weeks of daily activity. Of course, your results will depend on how often you practice and whether you keep it up over time?it's possible that, like your abs, your gray matter can turn flabby if you don't keep working it out regularly.

Move No. 3

Weigh yourself regularly

What it targets: Losing sight of your goal

Why it works: Few things keep your weight-loss goal front and center better than seeing those big glowing numbers on the scale. Regular weigh-ins also make it easier to notice extra pounds creeping on, so you can slash and burn immediately. In fact, when researchers at the University of Minnesota analyzed more than 1,800 people who successfully shed pounds in weight-loss programs, they found that about 40 percent weighed themselves daily or weekly. And the more frequently they stepped on the scale, the more they lost: 12 pounds on average for daily weighers, compared with six for weekly weighers. (Scale shunners, meanwhile, gained an average of five pounds.)

But remember: "Don't get discouraged if the numbers aren't always the ones you want to see. Your clothing, the time of day, and how much water you're retaining affect weight," Jones says. "Contestants on reality shows might drop 11 pounds a week, but for a normal woman, one to two is more realistic." To improve your odds of slimming down, break your goal weight into several smaller targets?first aim for five pounds, then after you hit that, go for another five. A study at the College of Public Health at the University of Iowa found that the more frequent and specific your weight-loss objectives, the better your chances of sticking to them. And achieving one goal will motivate you to hang on for the next one?something we've all experienced and that research has shown to be true.

Move No. 4

Lift your spirits

What it targets: Emotional eating

Why it works: It's estimated that when people overeat, nearly 75 percent of the time it's because they're feeling blue. It stands to reason that lifting your spirits might also help you take your mind off munching, and a study published in a 2007 issue of the Journal of Experimental Social Psychology backs this up. Researchers first depleted people's reserves of willpower by asking them to eat only radishes while left alone in a room filled with cookies and chocolate. Next, some of the volunteers watched a short comedy video; others viewed an educational film. Then the entire group was asked to perform a mental task. Guess who did better.

The results show that even small doses of pleasant emotions can quickly renew your ability to say no. So the next time you're facing down temptation, surf over to theonion.com or buy yourself that going-out top you've been eyeing. The good feelings might be temporary, but they will last long enough to get you safely past that hot-fudge sundae.


http://health.msn.com/weight-loss/ar...ntid=100238976

That's pretty heavy stuff there, good read.

[Wapadaigo]

Originally Posted by wave_length

Haha, that's the two comments you will get: "you look sick!" and "are you anorexic?". In this case rip off your shirt, go into a most muscular pose and scream "does this look anorexic biotches?!!??!!"

Looking great man!

THis ^ x10, and a month after you start bulking and all THEIR girls start talking to you, just soak it all up. Ha, keep at it brotha

[th3pwn3r]

Originally Posted by Djin

I just ate about 900 calories of chocolate. My diet ROCKS!

I'm jealous haha, I love some good chocolate, what's your favorite for the chocolate fix? Actually, I'm not sure if I still like chocolate because last time I had it I wasn't impressed after a very strict cut. Anyhow, do you know anything about insulin spikes and how they can stop or hinder fat loss? Just tossing it out there.

[mrpacijr]

I've been reading on calorie restriction lately..I always/keep hearing about "Starvation Mode". Do you guys believe in this/think it exists? I personally think if you eat too low of calories it will, but only maybe for a week or so, but I'm not sure. I eat so much, I've never done it...just putting it out there..

[S1FU]

I ate shed loads of chocolate yesterday too. YUM!!!!!

Spent 4 hours surfing today so probably burnt about 5000 calories lol.

[wave_length]

Originally Posted by Wapadaigo

Pretty simple stuff that makes good sense. I feel its little steps like this are building blocks to helping people reach goals they are looking for.
...
http://health.msn.com/weight-loss/ar...ntid=100238976

I don't agree that 1 is best for everybody. For me it certainly is not. The other 3 are interesting.

Originally Posted by th3pwn3r

I'm jealous haha, I love some good chocolate, what's your favorite for the chocolate fix? Actually, I'm not sure if I still like chocolate because last time I had it I wasn't impressed after a very strict cut. Anyhow, do you know anything about insulin spikes and how they can stop or hinder fat loss? Just tossing it out there.

Originally Posted by S1FU

I ate shed loads of chocolate yesterday too. YUM!!!!!
Spent 4 hours surfing today so probably burnt about 5000 calories lol.

That's what I ate yesterday.



And I don't know any study that would prove effect of certain insulin release patterns on body composition as long as rate of weight change remains the same.

[wave_length]

Originally Posted by mrpacijr

I've been reading on calorie restriction lately..I always/keep hearing about "Starvation Mode". Do you guys believe in this/think it exists? I personally think if you eat too low of calories it will, but only maybe for a week or so, but I'm not sure. I eat so much, I've never done it...just putting it out there..

You find a lot of information (especially from Robby99999) on that topic in this thread. I'm not a strong believer in a "memory" effect of metabolism. But it will slow down somewhat as long as calories are low.

[karim ly]

i agree with you, but it s not enough you ll have to train as hard as you can

[iceguy2003]

Originally Posted by fatboyslim420

well i work out 5-6 times a week, eat tons of protein, and have cut calories over half what i used to consume, and been at it 3 weeks, still same weight. = fail

You may be losing fat but keeping some muscle gains. Hard to say. Like said, keep at it. Cut the fat out of your diet, and get PLENTY of protein so you don't lose muscle. By doing what you say you are doing, you should be dropping waist sizes fairly easy.

[wave_length]

Originally Posted by karim ly

i agree with you, but it s not enough you ll have to train as hard as you can

Of course, the weight training should be as intense as possible.

[satirical4irus]

Yeah, it's pretty basic stuff, but people are constantly looking for a magical solution outside the gym, when in fact, the results come from what you put in, not what you pay for in a supplement.

[hellrelived]

Originally Posted by enz660

Dropped 10 pounds so far in 2.5 weeks...

60min cardio @ ~135bpm every morning on an empty stomach, burn 500 calories
weight train 4 days a week
very high protein diet, no carbs before sleep
plus some EC to help me out

can start seeing nice ab definition and veins in the lower stomach area once again!

you surely have lost a nice amt of weight
but u have lost "muscle mass" also

[j_c]

Am I doing this right? I have no problem getting enough protein, are my carb levels way too low? Should they be more on the level with my protein? I am gettin gmy 2500-2700 calories aday, but it's all protein. Is this bad?

http://fitday.com/fitness/PublicJour...Owner=jayj_cox