Ahhhh the skiny days. Not big now but bulked up. Gym every day, bad diet :lol:, protein and 6'2'' 200 lbs.
In Hike School i was 6'2 rnd 150 wet. And congrats!!
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Ahhhh the skiny days. Not big now but bulked up. Gym every day, bad diet :lol:, protein and 6'2'' 200 lbs.
In Hike School i was 6'2 rnd 150 wet. And congrats!!
I promise you aren't the only one. It is impossible for me to gain weight unless I drink 2-3 protein shakes, 5-6 meals, and a scoop of peanut butter every night. I'm 5'11, 163. Have been for two years. In HS I was way bulked up at 5'10, 185 and I actually felt way better then. I just don't have time to work out with school and now 60+ hour work weeks.Quote:
Originally Posted by kyhunter89
And like you, I really know how to drop weight. I wrestled my freshman and sophomore years of HS.
i looked horrible after dropping the weight. my freshman year i was 5'2" at 165 no fat. heres a crap phone pic a girl at the gym took after i dropped to 145..
http://i67.photobucket.com/albums/h2...200_014900.jpg
You weigh 235 and can wear a medium shirt? Ive havent seen a medium since I was in elementary school. Im 235 also, and its definitely XL and sometimes XXL. Even when I boxed as an amatuer at 205 lbs, I still had to get XL shirts. Congrats on the weight loss, bro. Don't get discouraged when you plateau (and trust me, you will level off at some point). The most important element of getting gains in any kind of workout or diet program is keeping your head on straight and being reasonable with yourself. My mantra has always been "patience and perseverence". Just believe in yourself, then you'll get down to 200 when your body is ready.Quote:
Originally Posted by lo-lyf
Patience and perseverence.....
I am aproximately two of you David. I think Im gonna make myself throw up now, thanks
Dude I'm 6'2", 185 and I wear a large or extra large...
it appears he likes his shirts to fit as tight as his panties. :laugh:
Hahaha. I don't like tight clothes really, and don't wear under-britches. I'm in xl shirts right now. I'm also only 5'10" short, xl shirts hang down almost to my knees when I'm in the 230's.
I know I will plateau, it usually happens after every 10 or so pounds for me. I'm still at 250ish from last week. I already feel much better than I did 40 lbs ago and I'm back up to 1600 calories a day starting this past Saturday. I have fluctuated throughout my whole life.
that p90x is no joke i have heard nothing but good things about it but the thing with working out is your just have to do it. The biggest hill you will face is going to the gym or going to do a workout once you overcome that and just do it you will get into a groove where working out or training becomes part of your day just remember "there isnt anything to it but to do it." but glad to see you still motivated to loose the weight.
just keep it up and mix up the workout occasionally.
did upper body last night and doing plyometrics tonight, plyo is what hurt me so bad last week. I'm ready to get into shape.
I'm very surprised how no one has said count calories yet.
First of all, congratulations on the weight loss. I applaud your dedication and I hope you stick with it.
Second, don't worry about p90x, running, etc. It has it place to help lose weight but it's at the bottom of the list. If you really need a plan mapped out for you then I guess it's not bad, but IMO they aren't the best ways to losing weight and keeping muscle.
This should be your order of importance for losing weight:
1.)Diet-You can workout all you want but if you eat more calories than you consume, you're going to get fatter. There's no way around it.
2.) Lift weights-Lift weights and lift heavy. It's the single best way to maintain lean body mass and ensure you don't lose muscle on your cut
3.) Keep your protein high-again will help keep your lean body mass(LBM)
4.) Drink water-Drink at least a gallon a day
5.)Cardio-This is only necessary if your diet isn't perfect. Cardio is a compensation for not sticking to your diet. You can eat 500 calories less a day or you can just not run for 30 minutes, you choose. Either is going to net the same results.
I love seeing people lose weight. Having done it myself, I appreciate it that much more, but go about it the smart way.
I can't tell you how many sickly, tire, frail looking people I see that have lost a bunch of weight. The reason for that is because they never work out and just run or elliptical or whatever.
For those interested...
I'm currently cutting myself. Here are my personal guidelines:
1.) Stick to around 2000 calories a day give or take 300.
2.) Lift weights heavy 5 times a week
3.) Consume 200 grams of protein per day
4.) Drink 1.5 gallons of water per day
5.) Light intensity cardio for 30-45 minutes. I like food so this allows me to eat an extra 350-500 calories a day.
Also, don't bother doing crunches and pushups every night unless you just like it. There is no such thing as spot work, meaning you can do 1000 crunches a night, but if you're still eating too many calories, you're just going to get fatter. Have you ever seen a fat guy with a 6 pack? Exactly. Abs should be worked out like any other muscle group, with weights and low reps(8-12)
I work outQuote:
Originally Posted by randomhero
haha, I wasn't talking about you either.Quote:
Originally Posted by ducky
My dad is a fairly long distance runner. He may not run as much as you David, but he still does 3 10-12 mile runs a week. He also lifts weights regularly as well. However, before he lifted weights and just ran, I felt like I had to hold him down or he would blow away.
My point wasn't to bash running or cardio. There is a huge difference between being in shape and looking in shape.
My point was that, if your goal is to lose weight, running and cardio shouldn't be one of your top few priorities.
ah im just messing around only because I run for mizuno/a team so my workouts are a little more goal oriented LOL
I'm already counting calories and such, I'm just using the p90x because I want that little extra to get me in shape and a friend is doing it too. Otherwise, I would stick to my 1600 calories and gallon of water a day, I stayed steady losing about 2-4 pounds a week with that alone.
Cool man whatever works for you. Having done a cycle of P90x I know all about it. Personally, I would go with another routine if I were you. It's a lot of bodyweight exercises and low weight/high reps. You should be lifting heavy weights with low reps in order to preserve muscle.Quote:
Originally Posted by lo-lyf
Like I said though, to each his own. It's better than doing nothing.
True dat! I would actually like to get rid of some muscle, it seems as though I haven't lost any since highschool when I did powerlifting.Quote:
Originally Posted by randomhero
As a fitness professional I have to disagree with you. For someone who wants to loose body fat doing body weight exercises is perfect. Low weight and high reps is going go help put muscle on as well. You have to drop body fat first then put on muscle mass. Lifting heavy will be good for increasing size. You're looking at 2 completely different diet styles...for a weight loss goal you need a deficit (burn more calories than you take in 500 more calories burnt every day will equal one pound a week) and for muscle gain you need a caloric surplus (about 1400 extra calories every day for a 2-3 pound mass gain in a month).Quote:
Originally Posted by randomhero
Now I'll give you the 5 most important keys to your success.
1) Diet - this makes up 75-80% of your sucess when changing body composition. You want a deficit (like I explained above). You also want the proper balance of carbs, protien and fats (40/30/30).
2) Cardio - the fastest most efficient way to burn calories. You want to do cardio for 20 min or more at a time.
3) Supplementation - most people say that if your diet is good you don't need suppliments...WRONG! it's been scientifically proven that you can't get all the nutrients from food alone. Now add in a caloric deficit and you're getting even less nutrients. That's where it comes to supporting your diet with suppliments.
4) Progressive resistance training - weight training. This preserves and increases your lean muscle tissue. Increasing muscle will increase your metabolisim. This is crucial for fat loss. You really need a good program. P90X is a great program to help you drop weight and cut body fat quickly.
5) Accountability/Motivation - if you're not motivated the weight won't come off. I think it's extremely important to have a support system also. There will be days you don't want to work out or do anything for that matter and having people help keep you on track will make that less frequant.
If you have any questions or anything like that feel free to pm me. :thumb:
Thanks for all of the info everyone, I picked up some more weight last week from getting back into my normal diet. I'm 254 now but I know I've lost fat because my clothes are fitting better.
Dude you said it much better than I could. Exactly in line with my thoughts on the subject.Quote:
Originally Posted by bangbangskeetskeet
Dude keep the muscle. Muscle burns more calories
Thanks man. It's part of my job as a personal trainer to get people going in the right direction.Quote:
Originally Posted by zeake
[QUOTE=kyhunter89;371284]i guess im the little guy here...5'9" and 152lbs at 2-3% body fat consuming a (no BS) 6000 calorie diet. I dropped from 152 to 146.5 in four hours saturday to make sure i still can. I've been training for the cage for 8 years and powerlifting, competeing for strength for 6.
is 2% body fat possible?
im at 8-10 right now, but all the scales and eletronics say im at 2% when i cut.
[quote=DINK;372382]Is it possible yes, 2-4% is body builder. serious boy builders. I am skin and bones and im like 5-7%Quote:
Originally Posted by kyhunter89
Do you mind me asking what "Fitness Professional" means? I don't mean to sound condescending, I'm actually interested.Quote:
Originally Posted by bangbangskeetskeet
As far as my comments:
I never said that doing high rep exercises wasn't beneficial. I was saying that it's definitely not the way I would go about it and that there are much better methods(in my opinion). If all you're concerned about is the number on the scale dropping then sure do 2 hours of cardio every day, do super sets, and eat 1500 calories. But keep that up and eventually you're going to have the physique of a long distance runner.
If you are concerned about looking fit, dropping fat, and maintaining LBM then you want to maintain strength which means lifting heavy.
As far as the supplement comment, it was a bit vague I'm not saying I agree or disagree, but there's really no reason for any supplements at all except creatine, fish oil, and a multi-vitamin. Everything else is either illegal or it isn't worth the money. Heck, even protein powders aren't needed, they're just convenient and tasty.
Also, cardio is a supplement for a poor diet. There is really no need for it with regards to fat loss. There are plenty of bodybuilders that cut weight for their competitions with absolutely no cardio. Keep your diet right and you don't ever have to even think about doing cardio. In crease your cardio or decrease your caloric intake, either one is essentially going to have the same effect.
I'm not about to claim I'm a professional, but I've dabbled in a bit of everything in regards to fitness.
-High School State powerlifter
Squat-665 Bench-315 Deadlift-575
-College Baseball Player
-Minor in physical education and nutrition
-Aspiring bodybuilder(I have my own success story of dropping ~33 lbs in 10 weeks).
No I dont mind you asking. By fitness professional I mean that Im a personal trainer....Im NASM, NFPT, and CrossFit level 1 certified.Quote:
Originally Posted by randomhero
Again I have to disagree with the lifting heavy comment. Look up CrossFit online.....check out "the benchmark girls"......Here I did it for you....
The Benchmark Girls:
Angie
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
For Time
Complete all reps of each exercise before moving to the next.
Barbara
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
5 rounds for time
Chelsea
5 Pull-ups
10 Push-ups
15 Squats
Each min on the min for 30 min
Cindy
5 Pull-ups
10 Push-ups
15 Squats
As many rounds as possible in 20 min
Diane
Deadlift 225 lbs
Handstand push-ups
21-15-9 reps, for time
Elizabeth
Clean 135 lbs
Ring Dips
21-15-9 reps, for time
Fran
Thruster 95 lbs
Pull-ups
21-15-9 reps, for time
Grace
Clean and Jerk 135 lbs
30 reps for time
Helen
400 meter run
1.5 pood Kettlebell swing x 21
Pull-ups 12 reps
3 rounds for time
Isabel
Snatch 135 pounds
30 reps for time
Jackie
1000 meter row
Thruster 45 lbs (50 reps)
Pull-ups (30 reps)
For time
Karen
Wall-ball 150 shots
For time
Linda
(aka "3 bars of death")
Deadlift 1 1/2 BW
Bench BW
Clean 3/4 BW
10/9/8/7/6/5/4/3/2/1 rep
rounds for time
Mary
5 Handstand push-ups
10 1-legged squats
15 Pull-ups
As many rounds as possible in 20 min
Nancy
400 meter run
Overhead squat 95 lbs x 15
5 rounds for time
The New Girls
Annie
Double-unders
Sit-ups
50-40-30-20 and 10 rep rounds; for time
Eva
Run 800 meters
2 pood KB swing, 30 reps
30 pullups
5 rounds for time.
Kelly
Run 400 meters
30 box jump, 24 inch box
30 Wall ball shots, 20 pound ball
Five rounds for time
Lynne
Bodyweight bench press (e.g., same amount on bar as you weigh)
pullups
5 rounds for max reps. There is NO time component to this WOD.
Nicole
Run 400 meters
Max rep Pull-ups
As many rounds as possible in 20 minutes.
Note number of pull-ups completed for each round.
This is just the beginning of CF. I will say this....I started training CF a few months ago, one of my clients was at 250 pounds with 35% body fat on our first session...March 5th...yesterday he was down to 205 pounds and 17.3% boy fat. That means he has dropped fat AND increased his lean mass....
Here is a pretty good example of the point I'm getting at:
Effects of resistance vs. aerobic training combine... [J Am Coll Nutr. 1999] - PubMed result
Cliffnotes-
Two different groups were put on an 800 calorie diet.
-Half did resistance training in 8-15 rep range
-Other half just did cardio
-Those that did resistance training lost more weight
-Doing body weight exercises for 20+ reps is just going to result in a fantastic cardio workout.
To pose a question for you.....why do you always see bodybuilders walking on treadmills and lifting heavy weights in their pre-contest cutting phases?
Why don't they just run on the treadmill for the same amount of time, and superset every exercise?
That's where you get people confused and make yourself look silly....lifting HEAVY is lifting at HIGH weight and LOW reps. I NEVER said don't lift weights. I have EVERY one of my clients lift. They all lift between 9 and 21 reps(if you look at CrossFit you will see that most workouts are 21-15-9 reps). I have ONE client who lifts like you discribed earlier...HEAVY. Guess what he's training for? That's right a strong man competition...he wants to be able to bench 400+, squat 900+, and deadlift 550+. Like I said and will say again lifting HEAVY is NOT something for an individual who's goal is to loose body fat. YES they do need to do resistance training, however it needs to be in the proper rep range and with the proper weight.Quote:
Originally Posted by randomhero
Fancy programs :lol:, I went from 160 to 172 in last month and a half with noticeably less flab. No weight machines, no diet, no supplement crap.
Oh good you learned how to put the fork down too. FattyQuote:
Originally Posted by sleeper1500
the first step should be to figure out what you wanna look like in the end.
as for the 2% fat being body builder status, i train to fight now, was was training as a power lifter in the past and a wide chest+cutting fat makes me appear as more of one than the "fighter" look.
as long as your trying you might as well do it right...
Good job.
My point when I said lift heavy means lift as much as you can for an 8-12 rep range. I realize there are two schools of thought and I respect yours, but realize that the method I'm describing has an extremely strong backing and I didn't make it up. My point was simply that doing super sets for 20+ reps isn't an optimal way of lifting (again in my opinion) as it trains your muscles for endurance rather than strength.Quote:
Originally Posted by bangbangskeetskeet
We kind of went off on a tangent, but my original post was to offer my advice that I learned from people much smarter than me. It's a very common way of lifting for fat loss and there are plenty of studies to prove my point.
Doin core all the time over hur. Gettin all bruce lee'd out
i lost 5 lbs in the past week.. takin in less than 1800 calories a day
I do Les Mills group fitness classes 3 times a week, 2 in a row back to back. Pump then RPM. I have lost 61lbs doing these classes and eating right. Weight wise in the class I smoke a guy that benches 485. I can press 60lbs a lot more times than he can, yet he benches 485. . . .I bet I cant bench over 200.:LOL: