Set Point Fat Loss

[Vockgarr]

INTRODUCTION
-----------------

The body does not work on a calorie-in and calorie-out basis; trying to lose fat on this basis is long, hard, and most likely not going to stay off in the long-term. Instead, your body works on a set-point basis where the combination of the quality of your nutrition and exercise will target a certain weight / body fat % that it will work towards on a second-by-second basis.

Another consideration is that reducing calories, reduces your metabolism. Increasing calories increases your metabolism. Reduced metabolism can overwrite even a good nutrition strategy and bring a 5/5 diet down to a 3/5.

Lastly, we must remember that the majority of calories burnt comes from NEAT activities, not during scheduled exercise. NEAT is largely decided by your body's hormonal situation, which is why somebody who is exercising like a maniac can not lose weight on 1200 calories a day, yet somebody the same size/weight/gender can do nothing, but lose weight eating 2000 calories per day. Your body can decide if it wants to burn 50 calories or 150 calories doing the exact same thing, depends what your metabolism (hormonal situation) dictates.


How Is Quality Measured - Nutrition
----------------------------------------

The food you eat can be rated using the following criteria per calorie (Satiety, Aggression, Nutrition, Efficiency)

Satiety - How full you would feel eating per calorie, so the less calories needed to make you feel full the better.
Aggression - How fast does the food demand to be metabolised and what's the load per calorie. Mainly applicable to carbs. So the less aggressive the food the better.
Nutrition - How many/much of vitamins, minerals, amino-acids, EFA's, etc. So how much of the good stuff per calorie.
Efficiency - How easy can the body break down/digest the calorie. So we want the food that is the hardest to break down in the body.

The foods that fit these criteria and score the highest are as follows;

1. Non-Starchy Vegetables (5/5)
2. Seafood, Meat, Eggs, Cottage Cheese, Greek Yoghurt (4.5/5)
3. Nuts, Seeds (3.5/5)
4. Citrus fruits, legumes (3/5)


How Is Quality Measured - Exercise
----------------------------------------

Exercise is rated on the following criteria (Hormonal Effect, Injury Risk, Wear & Tear)

Hormonal Effect - The more the exercise causes hormones that promote LBM GAIN and FAT LOSS.
Injury Risk - If performed as it should be how likely are you to sustain an injury.
Wear & Tear - How long you can keep up the exercise without causing lasting damage to your body.

The exercise the fits this criteria the best is as follows:

1. Slow and controlled resistance training with focus on negatives
2. HIT cardio
3. Other forms of exercise that are not a close variation on the above


PUTTING IT INTO PRACTICE
-------------------------------

So say we have a 200 lbs. man who is 30% body fat and has been this way for a number of years. Using the ratings above he has a 2/5 nutrition averaging 2500 calories per day. He also has a 2/5 exercise program which takes 3hrs per week. So, his set-point is 30% body fat.

Scenario 1 - Normal Dieting Strategy
------------------------------------------

Calories are reduced to anything from 1200 - 2100 calories per day, nutrition is still 2/5.
Exercise is increased to 9hrs per week, and maybe 3/5 rating.

He has reduced calories, therefore reduced his metabolism but not increased the quality of his food, just less of it. So, overall effect on nutrition is anything from slightly worse to terrible depending on how low the calories have went.(-1/2 up to say -2)

He has increased quite drastically the amount of exercise he is doing but unfortunately only increased the quality of it slightly. So, overall effect on exercise is slight improvement. (+1/2)

His body's set point as a result of the changes will be to stay at 30% or maybe go a couple of % either way.

But let's say he has managed to get down to 175 lbs. and 24% body fat over several months; he is eating at 1500 calories at the moment and has stalled now for a number of weeks. He might be happy with this but unfortunately all he has done is reduce his metabolism and not changed his set-point (still at around 30%). So what normally happens next?

He tries to maintain what he has achieved by adjusting back to what used to keep him the same each year at 200 lbs. and 30% body fat. He thinks that what used to work for no fat gain or loss will do the same at his new weight. Once again unfortunately his old nutrition/exercise regime was merely keeping him at 30% body fat so that is where he slowly ends up to over the next few weeks/months but this time at only 190 lbs. So same body fat % but now even less LBM... Bad times!!

All he done here was temporarily FORCE his body fat % down at the expense of his LBM and metabolism. His NEAT calorie burn has adjusted down to the point where it was only burning calories when needed and its being as efficient as possible. He never changed the fact that his body wanted to be around 30% body fat and thats where it went back to as soon as it had the chance.

Scenario 2 - Set-Point Dieting
---------------------------------

Same guy, same starting stats. This time:

Calories are kept at 2500 calories per day, nutrition is improved to 4/5.
Exercise is decreased to 2hrs per week, and a 3/5 rating.

So this time he has kept his calories the same, no damage to metabolism, but increased the quality of his food. So overall effect on nutrition is a decent improvement. (+2)

Exercise wise he has reduced the time spent but much improved the quality of it and has resulted in an improvement overall. (+1)

Overall effect of this is that his body fat % set point is now at 18% so his body will try and get there when it can.

So he ends up many months later at 185 lbs. and 18% body fat (+9 lbs. of LBM and -15 lbs. of FAT), his metabolism is as strong as ever and he can easily keep up the same nutrition and exercise regime as it's not restrictive calorie wise and it is not time consuming exercise-wise... Good times!

But he is not doing enough exercise to burn calories, right? How has he lost weight and gained LBM at the same time, etc, etc...? That's where NEAT once again comes in. As long as he is not sitting/lying down the entire day, his body will actively burn calories when it can FOR HIM. When he gets up and walks around his body will go 100%, no calorie expense spared, burn some fat while we can mode.

CONCLUSION
---------------

Don't fight your body down to a certain weight or body fat %, make it want to go there on its own and then just give it the opportunity to do so. Don't fight your body because unless you want to fight until the day you die it will get the best of you in the end.

[Vockgarr]

EXTRAS
---------

NUTRITION
------------

Other less compliant foods that are thought to be good for you.

Brown Rice (2/5) – Satiety wise it takes a lot of calories to feel full. Aggression wise its not bad but not great. Nutrition wise it offers very little per calorie for any vitamin, mineral, amino’s, EFS’s. Efficiency wise it once again lacks anything like water, protein, or fibre to slow the digestion down.

Whole Grain Bread (2/5) – Satiety wise its terrible. Aggression wise its once again not bad but not great. Nutrition wise it’s once again terrible as whole grains are anti-nutrients. Efficiency wise once again lacks water and protein to slow digestion.

ETC – Re-look at other so called good foods for fat loss/health using the 4 criteria above and you will discover plenty more.


BODYFAT %
-------------

A ROUGH guide to the body fat% you will gravitate towards depending on your scores for nutrition and exercise. (M) = Male, (F) = Female.

Nutrition = 5, Exercise = 5, Body fat % = 8-12(M) or 16-20(F)
Nutrition = 4, Exercise = 4, Body fat % = 13-17(M) or 21-25(F)
Nutrition = 3, Exercise = 3, Body fat % = 18-24(M) or 26-31(F)
Nutrition = 2, Exercise = 2, Body fat % = 25-31(M) or 32-37(F)
Nutrition = 1, Exercise = 1, Body fat % = 32+(M) or 38+(F)


CALORIES
-----------

As explained its not a good idea to be cutting calories to lose fat at the expense of your long term metabolism. A rough guide would be that a women should not have to go below 1800 calories and a man should not have to go under 2300 calories to lose fat. If you are at this amount and not losing any fat (this is not the same as weight), then you need to do 1 of these 4 things;

1. Improve your nutrition score.
2. Just be on your feet a bit more, should be a minimum of 1 hr and realistically closer to 2 hrs per day.
3. Increase your effort/intensity with the resistance training
4. Add an extra HIT cardio day, up to 1 per day MAX.

If you are honestly doing these 4 things properly you would be lean or still losing fat or have an undiagnosed medical condition.

The only reason to go lower calorie wise is if you have a specific event/competition that you need to get to a level of body fat that is beyond what the body would consider healthy and is only going to be maintained for a short period of time (eg, Bodybuilding contest). This can at least be followed by a period of re-building the metabolism.


CARDIO
---------

The most cardio you should NEED to do is 1-2 HIT sessions per week. But you can do up to 1 per day if you really WANT to provided it does not diminish the quality/intensity per session and your body is recovered from the previous session's.

A HIT session should be short bursts of intense work with a total "work time' " only 2-5 minutes, with some down time in between the work if needed. Good forms of HIT are things like jump rope, sprints, rowing machine, elliptical, etc. The tool is not as important as your effort/intensity.


RESISTANCE TRAINING
--------------------------

The program I would suggest would be a simple, once per week, full body workout.

Starting with a 5-10 minute warm up on either a full body cardio machine like an elliptical or ideally a DB complex. We are looking to purely hit as many muscles as possible and raise your heart rate.

Then onto the bulk of the workout

1 Compound Vertical Push (e.g., Seated Shoulder Press)
1 Compound Vertical Pull (e.g., Seated Lat Pulldown)
1 Compound Horizontal Pull (e.g., Seated Row)
1 Compound Leg Push (e.g., Leg Press)

All the above exercises should be performed for 1 working set to positive failure or slightly beyond with slow, controlled and deliberate form. Focusing on making the negative last longer than the positive portion of each rep. For this reason its safer and more effective to use machines where you can give 100% of your focus to form and intensity and 0% on any kind of balance/stability or co-ordination issues that occur with DB's or BB's. Keeping the weight in the 8-12 rep range, but taking 3-5 seconds per rep.

I would then add in 1 Squat Movement (e.g., Front Squat). Not to failure, as going to failure on squats is more of an injury risk for than Leg Press. This is just to round of the exercises and work any muscles that can still function if the first 4 exercises have been done with enough intensity. So maybe work up to 1-3 working sets of 6-12 but don't go to failure on any rep, aim for around 75-90% effort instead of the 100% you should be giving on the main 4 exercises.

Optional extra would be;

1 Compound Horizontal Push (e.g., Bench Press)

The reason this is not part of the routine is that once again the majority of people don't need it. It helps try to correct or avoid common postural problems by doubling up on the pulling exercises compared to push. If you are concerned about chest development then much like the squat just work up to 1-3 working sets of 8-12 going for 75-90% effort not 100%.

Adding in further exercises is fine but if you are doing the one's listed properly with 100% focus and intensity you should not need anything else.

FORM is key here when going to beyond positive failure. To stay injury free you need to resist the urge to start loosening your form. When that stage of the set comes you must instead FOCUS even more on it and continue to exert as much force as you can while doing so. Its much SAFER and EFFECTIVE to statically fight the weight while maintaining good form for as long as you can mentally handle; and even to the point where it's starts to slowly move the wrong way over cheating and getting 1 or 2 more more rep's!

As stated above once per week is enough for everyone. If you recover quickly and WANT to do more then do it every 4-6 days. If you feel like you recover a bit slower do it once every 8-10 days. The basic rule is if you are getting stronger then you are recovering between workouts, so keep the same frequency or if you really WANT to then shorten the time between workouts. If you are not getting stronger between workouts then lengthen the time between workouts.

[rexwalls]

this is a great article, how can i rep?

i hate the whole "calories in vs. calories out" prespective. Too vague, this article shows the importance of quality. i know many people who could benefit from reading this.

[triangle2armbar]

no

calories in calories out

refeeds.

=weight loss

[cmzwirner]

this goes against everything logical. ever.

[CakeIsYummy]

This is pretty retarded. Broscience much?

[dmacdonal9]

Do you have any more made up concepts about nutrition mate? I like the aggression one. "Anti-nutrients" are also highly creative.

Full body once per week? Are you sure that's not too "aggressive"?

[unleashthelion]

I hear you about long-term metabolic damage. I have been cutting for 54 weeks on a daily 1000-2000 calorie deficit (without any re-feeds) and it has taken a HUGE toll on my metabolism. When I was over 350lbs, I would lose 15lbs a month. Now, at under 250lbs, I have been losing 11lbs a month.

Oh wait...

And I am not fighting my body by using excess fat for energy, I was fighting my body when I continued to consume 4000 calories a day even though I had well over 500,000 stored calories in body fat.

[Vockgarr]

I started to reply to some of the comments but quickly realised there is no point. I have laid out what my beliefs are based on all the reading, researching and real life testing I have done in the last 5 years. Everyone will agree or disagree with it to different degrees based on their's, as they should.

Thank you for the comments so far and keep the coming!

If anyone posts a genuine question relating to clarification on any of the points I made, I will be more than happy to expand on anything I can.

[rexwalls]

lol at the bro science comment.

I still think is a good article. i think it would help people struggling with body fat, not necassarily body builders.

[Vockgarr]

lol at the bro science comment.

I still think is a good article. i think it would help people struggling with body fat, not necassarily body builders.

Exactly this is 100% focused on fat-loss while maintaing LBM, and most importantly keeping your metabolism as strong as possible.

All of the information is based off research and studies, 0% bro science involved!

[Ravock]

Cite all your sources for each of your claims and how you evaluated your rules and you would probably get a more constructive discussion. From the perspective of the reader, everything is just made up by you.

[Vockgarr]

Cite all your sources for each of your claims and how you evaluated your rules and you would probably get a more constructive discussion. From the perspective of the reader, everything is just made up by you.

It would be too much effort to be honest, this article is the result of 5 years of constant research (articles/podcasts/videos/books).

I honestly think its better without anyway. I believe anybody who is truly going to get any benefit from the above information, will be the same person who starts to research some of the points/idea's themselves anyway. I don't want people to blindly follow anything I have said.

So out of the hundred's of views so far, If a few people have went away and started to do their own research into anything I mentioned, I would be happy.

[dmacdonal9]

It would be too much effort to be honest, this article is the result of 5 years of constant research (articles/podcasts/videos/books).

Research? No mate, that's just plain old reading the uninformed opinions of any dumbass that's taken the time to create a blog post.

There's a huge mess of outdated and conflicting information on nutrition and physiology out there, and it's further clouded by anecdotal "evidence" and outright lies propagated by those with a financial interest. It takes a lot of effort, cross checking and critical analysis to find any sort of reliable information.

For instance, for objective research about training methods and frequency, review some of the references that have been compiled at www.hypertrophy-specific.com. Don't just read Haycock's articles (although they are very good), read the stuff he's citing. Cross check those studies with other citations.

I'd also suggest you subscribe to www.weightology.net and AARR and learn from objective reviews of relevant research.

Re: your ideas about nutritional "quality" vs dietary macronutrient composition, here's a few pieces of evidence to consider:

1. Feinman RD, Fine EJ. Thermodynamics and metabolic advantage of weight loss diets. Metab Synd Relat Disord. 2003;1:209–219. doi: 10.1089/154041903322716688.

2. Willett WC, Leibel RL. Dietary fat is not major determinant of body fat. Am J Med. 2002;113:47S–59S. doi: 10.1016/S0002-9343(01)00992-5.

3. Pirozzo S, Summerbell C, Cameron C, Glasziou P. Advice on low-fat diets for obesity. Cochrane Database Systematic Reviews. 2002. p. CD003640.

4. Weinberg SL. The diet-heart hypothesis: a critique. J Am Coll Cardiol. 2004;43:731–733. doi: 10.1016/j.jacc.2003.10.034. Haynie DT. Biological Thermodynamics. Cambridge, UK: Cambridge University Press; 2001.

5. McArdle WD, Katch FI, Katch VL. Exercise Physiology: Energy, Nutrition and Human Performance. Philadelphia, Pennsylvania: Lippincott Williams Wilkins; 2001.

6. Feinman RD, Makowske M. Metabolic syndrome and low-carbohydrate ketogenic diets in the medical school biochemistry curriculum. Metab Synd Relat Disord. 2003;1:189–197. doi: 10.1089/154041903322716660.

7. Fein EJ, Feinman RD. Thermodynamics of weight loss diets. Nutr Metab (Lond) 2004.
Brooks GA, Fahey TD, White TP, Baldwin KM. Exercise Physiology: Human Bioenergetics and Its Applications. New York: McGraw-Hill; 2000.

8. Hue L. Handbook of Physiology – Section 7: The Endocrine System – Volume II: The Endocrine Pancreas and Regulation of Metabolism. Oxford: Oxford University Press; 2001. Regulation of gluconeogenesis in liver; pp. 649–657.

9. Bier DM. The Role of Protein and Amino Acids in Sustaining and Enhancing Performance Committee on Military Nutrition Research, Food and Nutrition Board, Institute of Medicine. Washington, D.C.: National Academies Press; 1999. The energy cost of protein metabolism: Lean and mean on Uncle Sam's team; pp. 109–119.

10. Johnston CS, Day CS, Swan PD. Postprandial thermogenesis is increased 100% on a high-protein, low-fat dietversus a high-carbohydrate, low-fat diet in healthy, young women. J Am Coll Nutr. 2002;21:55–61.

11. Veech RL. The therapeutic implications of ketone bodies: the effects of ketone bodies in pathological conditions: ketosis, ketogenic diet, redox states, insulin resistance, and mitochondrial metabolism. Prostaglandins Leukot Essent Fatty Acids. 2004;70:309–19. doi: 10.1016/j.plefa.2003.09.007.

12. Bravata DM, Sanders L, Huang J. Efficacy and safety of low-carbohydrate diets: a systematic review. JAMA. 2003;289:1837–1850. doi: 10.1001/jama.289.14.1837.

13. Kauffman JM. Bias in recent papers on diet and drugs in peer-reviewed medical journals. J Am Phys Surg. 2004;9:11–14.

14. Foster GD, Wyatt HR, Hill JO, et al. A randomized trial of a low-carbohydrate diet for obesity. N Engl J Med. 2003;348:2082–90. doi: 10.1056/NEJMoa022207.

15. Samaha FF, Iqbal N, Seshadri P, et al. A low-carbohydrate as compared with a low-fat diet in severe obesity. N Engl J Med. 2003;348:2074–2081. doi: 10.1056/NEJMoa022637.

16. Kauffman JM. Low-carbohydrate diets. J Sci Exploration. 2004;18:83–134.

17. Greene P, Willett W, et al. Pilot 12-week feeding weight loss comparison: low-fat vs. low-carbohydrate (ketogenic) diets [abstract] Obes Res. 2003;11:A23.

18. Volek JS, Sharman MJ, Cómez AL, et al. Comparison of energy-restricted very-low-carbohydrate and low-fat diets on weight loss and body composition in overweight men and women. Nutr Metab (Lond) 2004

19. Benoit FL, Martin RL, Watten RH. Changes in body composition during weight reduction in obesity. Balance studies comparing effects of fasting and a ketogenic diet. Ann Intern Med. 1965;63:604–612.

20. Young CM, Scanlan SS, Im HS, et al. Effect on body composition and other parameters in obese young men ofcarbohydrate level of reduction diet. Am J Clin Nutr. 1971;24:290–296.

21. Volek JS, Sharman MJ, Love DM, et al. Body composition and hormonal responses to a carbohydrate-restricteddiet. Metabolism. 2002;51:864–870. doi:10.1053/meta.2002.32037.

22. Willi SM, Oexmann MJ, Wright NM, et al. The effects of a high-protein, low-fat, ketogenic diet on adolescents with morbid obesity: body composition, blood chemistries, and sleep abnormalities. Pediatrics. 1998;101:61–7. doi: 10.1542/peds.101.1.61.

23. Rabast U, Vornberger KH, Ehl M. Loss of weight, sodium and water in obese persons consuming a high- or low-carbohydrate diet. Ann Nutr Metab. 1981;25:341–349.

24. Brehm BJ, Seeley RJ, Daniels SR, D'Alessio DA. A randomised trial comparing a very low carbohydrate diet and a calorie-restricted low fat diet on body weight and cardiovascular risk in healthy women. J Clin Endocrinol Metab. 2003;88:1617–1623. doi: 10.1210/jc.2002-021480.

25. Willi SM, Oexmann MJ, Wright NM, et al. The effects of a high-protein, low-fat, ketogenic diet on adolescents with morbid obesity: body composition, blood chemistries, and sleep abnormalities. Pediatrics. 1998;101:61–67. doi: 10.1542/peds.101.1.61.

26. Carlson MG, Campbell PJ. Intensive insulin therapy and weight gain in IDDM. Diabetes. 1993;42:1700–1707. doi: 10.2337/diabetes.42.12.1700.

27. Agus MS, Swain JF, Larson CL, et al. Dietary composition and physiological adaptation to energy restriction. Am J Clin Nutr. 2000;71:901–907.

28. Hauner H. The impact pf pharmacotherapy on weight management in type 2 diabetes. Int J Obes Relat Metab Disord. 1999;23:S12–S17. doi: 10.1038/sj.ijo.0800956.

29. Fein EJ, Feinman RD. Thermodynamics of weight loss diets. Nutr Metab (Lond) 2004.

30. Brooks GA, Fahey TD, White TP, Baldwin KM. Exercise Physiology: Human Bioenergetics and Its Applications. New York: McGraw-Hill; 2000.

[Vockgarr]

Research? No mate, that's just plain old reading the uninformed opinions of any dumbass that's taken the time to create a blog post.

I didn't read the videos or podcasts. I have not said anything about dumbass blogs being a core part, let alone any part of where I got any information from. You have no idea what I have looked at so should stop insinuating that you do.

Over your 2 posts you have been sarcastic, insulting and condescending to me and what I have posted. You obviously do not agree with my opinions, I get it. Why you feel the need to be abusive as you do so is beyond me.

[DYTrainer]

Not sure why people try to make things more complex and complicated then they need to be. Want to lose fat? Eat less and exercise more, that's all. It's really that easy. Will most people accept that? Nope, because then they lose their excuse for being fat. There are so many other things that people can expend their mental energy on rather then trying to figure out your amazing "method". Bodybuilding / losing fat is simple, not easy, but it is simple.

Also HIT = High Intensity Training, I believe you want HIIT = High Intensity Interval Training. Think you would have figured that out in your 5 years of "research"

I like the aggression one. "Anti-nutrients" are also highly creative.

LOL, is that like anti-matter? Exists in theory, but damn hard to prove.

[Vockgarr]

As the anti-nutrients has been picked on more than once, as if I have grasped it from thin air, it's a term used by Mark Sisson. His website is www(dot)marksdailyapple(dot)com

Another great example of using sarcasm to abuse/belittle somebody there DYTrainer.

Why do the majority of people that respond to articles feel the need to belittle and abuse the author? The point of this section is for people to post their thoughts/opinions on subjects. To share with each other different points of view. Everyone can then make up there own mind if they chose to agree or disagree with it.

It's not meant to be a place where everyone abuses each other based on having different opinions on things. It's sad most of the people who post seem to think otherwise.

[Vockgarr]

Not sure why people try to make things more complex and complicated then they need to be. Want to lose fat? Eat less and exercise more, that's all. It's really that easy.

What if you are eating only 1000 calories a day and exercising for over 2 hrs per day and not losing any fat? Just eat less and exercise more?

[DYTrainer]

What if you are eating only 1000 calories a day and exercising for over 2 hrs per day and not losing any fat? Just eat less and exercise more?

[Vockgarr]

Once again a great use of sarcasm their DYTrainer. This time as a way to avoid answering a simple question that goes against your point of view.

Your obviously not worth acknowledging any further.

[DYTrainer]

Your obviously not worth acknowledging any further.

Oh man, dont get all pissy because your years and years of "research" is complete s#it. It will all be ok. Though perhaps a better use of that time would have been in the gym, but that's neither her nor there

[unleashthelion]

What if you are eating only 1000 calories a day and exercising for over 2 hrs per day and not losing any fat? Just eat less and exercise more?

No, you'd ride a unicorn because that is in fantasy land. A full grown human cannot eat 1000 calories a day with 2 hours of exercise without losing fat.

[VM97]

P.S: My parents are desperately searching for work and are trying to reduce the expenditures of every day life.
Hello everyone
I have few questions to ask concerning various topics:
1.When separating egg yolk from egg white what can I do with the egg yolk instead of throwing it?(this upsets my parents..)
2.When I asked my mom to buy me protein powder, she first asked her coach at her gym for information, he told her that some are fake and some not and that I shouldn’t use protein powder because puberty is not over yet.. Is this correct?
3. I have a skinny ripped friend that have been training at the gym for 1 year. I have also my father who used to do pull ups, pushups and sit ups at home.*1(details of what I have at home) Now my friend wants me to go and try his workout and nutrition plan(carbs: 1 time a day , protein to the max) in his gym and my father wants me to try his workout (he does not have a nutrition plan you eat anything you want at any quantity) at home. But both don’t use any supplement except fish oil( 1 at breakfast). My friends tells me I can get ripped like him in 1 year and my father tells me that I can get also ripped(yes my father got some big muscles in like two weeks :P) by doing pull ups pushups and sit ups. Regardless the cost of each of the 2 plans, which should I pick? I am really confused! If anyone wants to know the nutrition plan of my friend (which will be eventually be the same if I workout home) and both workouts in detail message me please.
4. I need an effective, fast, low cost and non supplement nutrition and workout that you can describe for me in order to burn the fat and build some big muscle for being a male model(I weigh 112 lbs>51 kg, I am 164 cm tall> 5 feet 4 inches and have approximately 15% bodyfat although I didn’t measure it is just an approximation that I got from bodybuilding.com when creating my account.*2(what is stopping me from having one). I am REALLY fed up with my parents sort of “laws” and want to arrange this in order to burn the fat and get big muscles!
*1: I have a pair of dumbbells(1.5kg,2kg,3kg,5kg) and a barbell(1kg each side and the bar weighs around 7kg alone).I have also a gym bar, a mat, a kettle bell(2kg), a sort of old portable thing that my father had when he was young, it has a place to put the feet in it like the ones for a stationary bicycle, then there are springs and then there is a grip for the hands. It looks like this _T_ except that there are springs instead of this > I, this > --- is the plastic grip, and those > _ _ are the places where you put your feet in. It works the biceps by curling the grip up while holding down with your feet and standing straight. It can also work the triceps by doing the same movement but your palms facing the opposite side of your body (ground). Both exercises are really tough for me because of the hard springs and it also put stress on my lower back. I have also a thing for the chest that looks like this 8 but horizontally and with a small thing like that > 0 but horizontally in the middle. The 8 is made of a soft thing. You work your chest by standing hands fully extended and parallel to the floor and at the same time perpendicular to your body. You hold the thing from both side of the 8 with one hand for each side and your objective to stimulate the chest muscles is to get the two parts nearly touching each others. This exercise is also hard for me, I can very barely put them together. Well my home gym is composed of all those things.



*2:My parents are ALWAYS angry when I weigh or measure or limit food or don’t eat sometimes cakes and stuff with them. They are ALWAYS angry when I ask for some meat or chicken or fish when there is spaghettis or any meal that does not contain protein or that contains protein but fat also( like meat flooded in oil, YES I do insist on flooded like meat escalope or Lebanese round meat (kebbe)) and many carbs. They are ALWAYS upset when I eat more than 1 egg a day or two successive days or when I remove the yolk. They are ALWAYS upset when they see me on the stationary bike for an hour and shout: “You are so skinny what you want more than that?!” and I answer: ”I have a belly and fat that I need to remove in order to see my abs!” and they say:”Pff you’re becoming a bodybuilding addict.” They are ALWAYS upset when I ask them to get me oat bran cereal, oat meal, granola bars, oat bars, whole grain pasta, brown pita bread, protein pita bread, brown rice, cottage cheese, Gatorade(energy drink), mangoes.. and the list goes on… They are ALWAYS upset when I eat something else than the food on the table in order to get some proteins. They are ALWAYS fed up when I ask my mom to put tuna or chicken or turkey(with some mixes and seasoning of course: mustard or guacamole or cucumbers and tomatoes and some oil or garlic ) in my 2 whole grain bread square sandwiches for school and not sliced pork with cheese Emmental or Gruyere(2 fatty French and Swiss cheese) and mayo and pickles like my sister’s sandwiches. They are ALWAYS fed up when I get granola or oat bars with me at school instead of apricot jam or Nutella (chocolate) or chocolate nuggets filled bread. They are ALWAYS upset when they see me wake up at 7 in order to fit 6 meals a day. They are ALWAYS upset when they see me eat almonds and oats in skimmed milk with blueberries and fruits instead of homemade cakes or chocolate. They are ALWAYS upset when they see me read my studies on the stationary bike. They are ALWAYS upset when we are on the road for a trip and they stop to a junk food place’s drive thru (Macdonald’s, Burger King..etc.) and I make them stop again to another but more healthy place.(That also happens when they order a delivery and I say no to junk and fast food.) They are ALWAYS fed up when I subscribe to a gym. They are ALWAYS upset when they see me research about bodybuilding stuff or when they see me on bodybuilding.com or other sites or when they see me on Youtube for the same subject. They are ALWAYS upset when they see me buy or download an Ebook (even if it’s from my money) from the internet or from a local fitness store.(I now have exactly 46 Ebooks in my library or on my desktop because I am so confused about contradictory facts and myth about burning fat and building muscle and unfortunately I still did not get the truth maybe you can help me!)They are ALWAYS fed up when I ask them to buy a product from the store or to change the brand of a product or to get low fat or non fat product or sugar free products when they are available. They are ALWAYS fed up when they see me late in the night doing my workout or preparing my meals for the coming days. They are ALWAYS fed up when I stay home sometimes and don’t go with them or my friends just to workout. They are ALWAYS fed up when I register myself in the muay thai (or thai boxing,martial arts) academy. They are ALWAYS fed up when we are in a family lunch or dinner and they see me order a healthy meal. They are ALWAYS fed up when I say I am not hungry anymore to my grandma that is trying to overload me with food. They are ALWAYS fed up when they see me workout after school and pay more attention to body building instead of studying( although I am still getting good grades!). They are ALWAYS fed up when they see me make a protein shake in the blender. They are ALWAYS fed up when I take my fish oil pill at breaksfast. They are ALWAYS fed up when I do HIIT or Tabata. They are ALWAYS fed up when I try new healthy recipes. They are Always fed up when they see me weigh myself on the scale or track my progress or measure the different parts of my body with that graduated tape. They are ALWAYS fed up when I workout a lot. They are ALWAYS fed up when I talk to them about my passion: bodybuilding. I will not mention it all, but the list goes on and on!!

[rexwalls]

P.S: My parents are desperately searching for work and are trying to reduce the expenditures of every day life.
Hello everyone
I have few questions to ask concerning various topics:
1.When separating egg yolk from egg white what can I do with the egg yolk instead of throwing it?(this upsets my parents..)
2.When I asked my mom to buy me protein powder, she first asked her coach at her gym for information, he told her that some are fake and some not and that I shouldn’t use protein powder because puberty is not over yet.. Is th correct?
3. I have a skinny ripped friend that have been training at the gym for 1 year. I have also my father who used to do pull ups, pushups and sit ups at home.*1(details of what I have at home) Now my friend wants me to go and try his workout and nutrition plan(carbs: 1 time a day , protein to the max) in his gym and my father wants me to try his workout (he does not have a nutrition plan you eat anything you want at any quantity) at home. But both don’t use any supplement except fish oil( 1 at breakfast). My friends tells me I can get ripped like him in 1 year and my father tells me that I can get also ripped(yes my father got some big muscles in like two weeks :P) by doing pull ups pushups and sit ups. Regardless the cost of each of the 2 plans, which should I pick? I am really confused! If anyone wants to know the nutrition plan of my friend (which will be eventually be the same if I workout home) and both workouts in detail message me please.
4. I need an effective, fast, low cost and non supplement nutrition and workout that you can describe for me in order to burn the fat and build some big muscle for being a male model(I weigh 112 lbs>51 kg, I am 164 cm tall> 5 feet 4 inches and have approximately 15% bodyfat although I didn’t measure it is just an approximation that I got from bodybuilding.com when creating my account.*2(what is stopping me from having one). I am REALLY fed up with my parents sort of “laws” and want to arrange this in order to burn the fat and get big muscles!
*1: I have a pair of dumbbells(1.5kg,2kg,3kg,5kg) and a barbell(1kg each side and the bar weighs around 7kg alone).I have also a gym bar, a mat, a kettle bell(2kg), a sort of old portable thing that my father had when he was young, it has a place to put the feet in it like the ones for a stationary bicycle, then there are springs and then there is a grip for the hands. It looks like this _T_ except that there are springs instead of this > I, this > --- is the plastic grip, and those > _ _ are the places where you put your feet in. It works the biceps by curling the grip up while holding down with your feet and standing straight. It can also work the triceps by doing the same movement but your palms facing the opposite side of your body (ground). Both exercises are really tough for me because of the hard springs and it also put stress on my lower back. I have also a thing for the chest that looks like this 8 but horizontally and with a small thing like that > 0 but horizontally in the middle. The 8 is made of a soft thing. You work your chest by standing hands fully extended and parallel to the floor and at the same time perpendicular to your body. You hold the thing from both side of the 8 with one hand for each side and your objective to stimulate the chest muscles is to get the two parts nearly touching each others. This exercise is also hard for me, I can very barely put them together. Well my home gym is composed of all those things.



*2:My parents are ALWAYS angry when I weigh or measure or limit food or don’t eat sometimes cakes and stuff with them. They are ALWAYS angry when I ask for some meat or chicken or fish when there is spaghettis or any meal that does not contain protein or that contains protein but fat also( like meat flooded in oil, YES I do insist on flooded like meat escalope or Lebanese round meat (kebbe)) and many carbs. They are ALWAYS upset when I eat more than 1 egg a day or two successive days or when I remove the yolk. They are ALWAYS upset when they see me on the stationary bike for an hour and shout: “You are so skinny what you want more than that?!” and I answer: ”I have a belly and fat that I need to remove in order to see my abs!” and they say:”Pff you’re becoming a bodybuilding addict.” They are ALWAYS upset when I ask them to get me oat bran cereal, oat meal, granola bars, oat bars, whole grain pasta, brown pita bread, protein pita bread, brown rice, cottage cheese, Gatorade(energy drink), mangoes.. and the list goes on… They are ALWAYS upset when I eat something else than the food on the table in order to get some proteins. They are ALWAYS fed up when I ask my mom to put tuna or chicken or turkey(with some mixes and seasoning of course: mustard or guacamole or cucumbers and tomatoes and some oil or garlic ) in my 2 whole grain bread square sandwiches for school and not sliced pork with cheese Emmental or Gruyere(2 fatty French and Swiss cheese) and mayo and pickles like my sister’s sandwiches. They are ALWAYS fed up when I get granola or oat bars with me at school instead of apricot jam or Nutella (chocolate) or chocolate nuggets filled bread. They are ALWAYS upset when they see me wake up at 7 in order to fit 6 meals a day. They are ALWAYS upset when they see me eat almonds and oats in skimmed milk with blueberries and fruits instead of homemade cakes or chocolate. They are ALWAYS upset when they see me read my studies on the stationary bike. They are ALWAYS upset when we are on the road for a trip and they stop to a junk food place’s drive thru (Macdonald’s, Burger King..etc.) and I make them stop again to another but more healthy place.(That also happens when they order a delivery and I say no to junk and fast food.) They are ALWAYS fed up when I subscribe to a gym. They are ALWAYS upset when they see me research about bodybuilding stuff or when they see me on bodybuilding.com or other sites or when they see me on Youtube for the same subject. They are ALWAYS upset when they see me buy or download an Ebook (even if it’s from my money) from the internet or from a local fitness store.(I now have exactly 46 Ebooks in my library or on my desktop because I am so confused about contradictory facts and myth about burning fat and building muscle and unfortunately I still did not get the truth maybe you can help me!)They are ALWAYS fed up when I ask them to buy a product from the store or to change the brand of a product or to get low fat or non fat product or sugar free products when they are available. They are ALWAYS fed up when they see me late in the night doing my workout or preparing my meals for the coming days. They are ALWAYS fed up when I stay home sometimes and don’t go with them or my friends just to workout. They are ALWAYS fed up when I register myself in the muay thai (or thai boxing,martial arts) academy. They are ALWAYS fed up when we are in a family lunch or dinner and they see me order a healthy meal. They are ALWAYS fed up when I say I am not hungry anymore to my grandma that is trying to overload me with food. They are ALWAYS fed up when they see me workout after school and pay more attention to body building instead of studying( although I am still getting good grades!). They are ALWAYS fed up when they see me make a protein shake in the blender. They are ALWAYS fed up when I take my fish oil pill at breaksfast. They are ALWAYS fed up when I do HIIT or Tabata. They are ALWAYS fed up when I try new healthy recipes. They are Always fed up when they see me weigh myself on the scale or track my progress or measure the different parts of my body with that graduated tape. They are ALWAYS fed up when I workout a lot. They are ALWAYS fed up when I talk to them about my passion: bodybuilding. I will not mention it all, but the list goes on and on!!

i hate trolls.

but.

i havent laughed so hard in a while.

[brianshray]

i call bullsh*t