learnd alot from this
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06-23-2010, 09:05 AM #121
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06-23-2010, 09:22 AM #122
Ok ! I'm feeling confortable in 2800 . I think that's a point where I neither fell hungry or fell like I'm overeating , and most of all , I'm feeling energetic at the gym . So I'm sticking with it , adjusting if needed.
Once again thanks a lot. As soon as I get some results I will post before/after pictures , so people can evaluate the plan ..
[ ]s !
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06-26-2010, 03:11 PM #123
- Join Date: Feb 2010
- Location: San Diego, California, United States
- Posts: 7,315
- Rep Power: 8414
I think I'm going to up my calories to 2700 or 2800.
I've lost like 6 lbs since I started (I think 4 lbs was water weight), but still, I think I need to up my calories because I think my true maintenance is at least 2700, considering I am a teenager still, and I lift 5 times a week.
I'm just going to add cardio 3 times a week to make sure I don't get fat. Probably just walking for 30-45 minutes.
Starting Animal M-Stak and JACK3D next week. We'll see how it works out.
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06-26-2010, 05:28 PM #124
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06-27-2010, 02:22 AM #125
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06-28-2010, 06:12 PM #126
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06-28-2010, 08:37 PM #127
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06-29-2010, 07:26 AM #128
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07-17-2010, 03:35 AM #129
- Join Date: Jul 2009
- Location: Seattle, Washington, United States
- Age: 35
- Posts: 746
- Rep Power: 379
So how are the people doing following this?
Starting Weight: 190.4 lbs
| 3/02: 190 lbs | 3/09: 188 lbs | 3/16: 183 lbs | 3/23: 180 lbs | 3/30: 178 lbs | MARCH LOSS: 12lbs
| 4/06: --- lbs | 4/13: --- lbs | 4/20: --- lbs | 4/27: --- lbs | APRIL LOSS: ??
| 5/04: --- lbs | 5/11: --- lbs | 5/18: --- lbs | 5/25: --- lbs | MAY LOSS: ??
TOTAL LOSS:
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07-17-2010, 08:00 AM #130
- Join Date: Feb 2010
- Location: San Diego, California, United States
- Posts: 7,315
- Rep Power: 8414
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07-19-2010, 12:16 PM #131
Just from a theoretical perspective, I'm interested to know how any fat loss is happening when you're eating above maintenance at all times. Unless this is relying on beginner gains, how are muscle gain and fat loss occuring at the same time without some sort of cycling?
I'm eager to be proven wrong on this.negged for hating on pop tarts
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07-19-2010, 08:25 PM #132
I liked this article because you highlighted most of the import factors in progression but you also kept it simple. I think people tend to get ovewhelmed when they are thrown a lot of talk about goals with lifting stats, every day gym jargon, food grams and scale measuring and when to eat what foods, etc., all at one time. Good post.
Lift and Separate
AFPA Certified Personal Trainer
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09-25-2010, 09:06 PM #133
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09-25-2010, 09:22 PM #134
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09-27-2010, 03:10 AM #135
- Join Date: Jul 2009
- Location: Seattle, Washington, United States
- Age: 35
- Posts: 746
- Rep Power: 379
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09-28-2010, 06:58 PM #136
- Join Date: Aug 2008
- Location: Alexandria, Virginia, United States
- Age: 35
- Posts: 1,465
- Rep Power: 442
2200 calories for me, would lead to fat gain. I've been eating like 2000 calories most of my life, that's how I got fat.
I'm sorry but I simply don't agree that 2200 is a minimum calorie for males. Some people have slower metabolism than others and cannot lose weight at 2200 calories.
People can also gain fat on a bulk, even though they work out so hard simply because they are taking in too many calories per day.
I'm losing 1-2 lb per week at 1500-1700 calories per day. Now, if I was really under-eating or losing muscle:
- I would feel too tired at the gym, but I'm not.
- I would lose motivation quickly, I have not.
- I would be losing 3-5 lb per week like some people on keto or psmf diets.
The weight loss is at it's minimum which is excellent because it means I'm also maintaining all muscles.
Shockingly enough, I've also been increasing my weights at the gym over the months and things I wouldn't be able to lift in the past even if I tried, I can now lift with precision.Last edited by Brian94; 09-28-2010 at 07:07 PM.
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09-29-2010, 02:31 AM #137
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09-29-2010, 10:22 AM #138
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09-29-2010, 11:59 AM #139
it's a legit idea - there's too much of a quick fix mentality with a lot of bodybuilders out there. if u can stick to a consistent routine, and a consistent nutrition plan, gains will be made....its just that the idea of being 225 @ 6% bodyfat pops into the heads of many that think it could be accomplished overnight by bulking to 250 and cutting the 25lbs of flab they gained on the way....and it generally doesnt work out as smoothly as planned.
if people took ^this approach however, gaining 1lb per month would yield over 20lbs of solid, lean, dry muscle over the course of two years....it doesn't get much better than that
the bottom line is that dedication will determine your results
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09-29-2010, 11:59 AM #140
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10-02-2010, 10:04 PM #141
For years I avoided trying to gain muscle because I hated the whole "bulking" comcept. most of the guys I know who bulk than cut are fat most of the time.
It's ironic I found this thread because 3 weeks ago I decided to do something very similar to what is described in the original post of this thread. In 3 weeks all my lifts went up and I gained 3 lbs with no apparent fat gain.
I'm a lightweight so I started with 2000 calories as my base..... but I cycle, eating 2300 on training days and 1700 on cardio days. It's working well. Thinking about bumping it to 2200 soon.
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10-13-2010, 03:02 AM #142
I'm saying don't eat under 2k, I said start there to find your maintenance. Oh, and a 110 pound girl who works out (a must, lol), well, she wouldn't gain fat at 1800 calories. And if they start gaining fat, then they would know they are above their maintenance... it's not like they are gonna ruin their body or even add 5 pounds of fat trying to find their maintenance in a few weeks of trial.
Add me on INSTAGRAM: @JadVegas
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10-13-2010, 06:32 AM #143
What about nutrient ratios if I want to maintain muscle ( at least ) and lose fat ?
P90X for example, starts out at 50%p, 30%c and 20%f and stays at 20%f for all 90 days.
I keep reading, however, that you need .5 x bodyweight fat, and 1-1.5 X protein.
Is the .5x fat / 1.5x protein the best approach for weight loss as well as muscle gain ?
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11-30-2010, 10:45 AM #144
This is for new trainees looking to get into shape without carrying the bulking/cutting mentality.
Example: a 5'9 Male at 160 pounds and 14% bodyfat doesn't have that much fat, and doesn't have much muscle either.
So bulking, and worsening his definition isn't gonna work, and cutting.. well, there isn't muscle there to show after removing whatever fat is there on a 160 pound frame.. this would be best for his goals.Add me on INSTAGRAM: @JadVegas
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12-06-2010, 07:06 PM #145
Wow, 50 percent of your calories coming from protein?
Ridiculous.
So a person on a 2000 calorie diet is getting 1000 from protein, around 250g of protein.
Unnecessary. Sure the excess protein will go through gluceogenesis if the body needs the energy, it's simply pointless as far as I know to force this. How about choosing the grams of protein that your body needs, around 1g per pound of lean body mass is a safe estimate or a gram per pound of bodyweight.
Then multiply the amount of protein by 4, to get the amount of protein in calories. (Each gram of protein is 4 calories). So 150 grams = 600 calories, a person would get the rest of his/her calories from carbs and fats, their choice of the ratio split.
Don't stress the ratio of your macros as much as total calorie intake.
Eat what you crave, in a sensible manner.
Proper training.
Appropriate calorie intake.
Protein in.
= progression.Add me on INSTAGRAM: @JadVegas
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12-06-2010, 07:38 PM #146
- Join Date: May 2004
- Location: QLD, Australia
- Age: 43
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I think from memory the p90x guide only suggests that high a level of protein in the first week or 2 then it goes back to a more "normal" 40/40/20 type split. I think they go really low carb for the first week probably to get that initial wow factor of dropping water weight to convince people early on it's working.
I'm not following it or anything but i do remember reading it a while back. Agree with your post for sure.
Keep it simple. Lift heavy and often, watch cal intake without starving yourself, move more = win.Repping BTK'ers and Aussies on sight.....
BLEED TIME KREW (BTK)
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12-07-2010, 07:20 AM #147
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12-11-2010, 10:29 AM #148
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12-11-2010, 01:26 PM #149
OP i have some questions...firstly, your advice looks good...but i wanna ask that wouldnt cutting and bulking speed up the process? i mean it took you 2 years to get from fat to fit @ your theory but i think you could have done that under an year if your did bulk and cut cycles...also, wouldnt eating at maintenance just maintain your body instead of burning fat or adding muscle?
ps- i m a semi-newb and approx 18% bf..thats why i wanna take your advice if this article's true..but i just wanted to get my confusions cleared.2k+
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12-11-2010, 05:20 PM #150
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