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Old 01-13-2021, 02:03 PM   #26
shiplemw
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Quote:
Originally Posted by Oh Canada View Post
So I am 6'2 and currently 292 - though my frame spreads my mass out all over so I don't have some huge gut. I lift 3 times a week (except for the past week and a half as we got COVID and have been down for the count recovering) and make sure to have the "big three" be the driver of each (Bench, Squat, Dead lift) and never miss a week.

The question is have revolves around weight loss. I read these programs and even tried one with my wife where its either about hitting some macro (Faster Way Program) that is tons of mental work in itself to hit perfectly as they change multiple times a week for different days) or an "easy" to follow nutrition plan (FitFatherProject) that upon reading, its actually calorie limiting which really at that point wouldn't matter what you ate if the goal is only 1600 calories a day.

Not looking to get insanely ripped, just lighter. I'd kill to be around 250 and am willing to put the work in, but I can't find anythig that woul dwork or be realistic with my body type. The lightest I have ever been (20 years ago) when I competed in high school weightlifting competitions was 210lbs and that had me at 9% bodyfat (i was shredded) after caliper/pinch testing, so the BMI STILL considered me overweight - I'd have to chop off a leg to hit the perfect BMI.

Any ideas from your gents or suggestions?
Quote:
Originally Posted by ZMANNH25rs View Post
Calories in...calories out, is about all it really comes down to.

Any caloric restrictive diet will help you lose weight, just don't expect to make large increases in your lifts at the same time...
Zman has it. You can't out train a poor diet.
- Track your calories in / out
- Use a weigh scale if you have to
- Setup your macros around protein and fill carbs / fats to fit your style.
- See how your progress goes.

I've done Keto, intermittent fasting, low carb, high protein, etc. I dropped from 208lbs -> 149lbs in 8mo. You have to find what fits for your body / lifestyle and be disciplined.
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Old 01-13-2021, 02:15 PM   #27
ak ryda
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Quote:
Originally Posted by Oh Canada View Post
So I am 6'2 and currently 292 - though my frame spreads my mass out all over so I don't have some huge gut. I lift 3 times a week (except for the past week and a half as we got COVID and have been down for the count recovering) and make sure to have the "big three" be the driver of each (Bench, Squat, Dead lift) and never miss a week.

The question is have revolves around weight loss. I read these programs and even tried one with my wife where its either about hitting some macro (Faster Way Program) that is tons of mental work in itself to hit perfectly as they change multiple times a week for different days) or an "easy" to follow nutrition plan (FitFatherProject) that upon reading, its actually calorie limiting which really at that point wouldn't matter what you ate if the goal is only 1600 calories a day.

Not looking to get insanely ripped, just lighter. I'd kill to be around 250 and am willing to put the work in, but I can't find anythig that woul dwork or be realistic with my body type. The lightest I have ever been (20 years ago) when I competed in high school weightlifting competitions was 210lbs and that had me at 9% bodyfat (i was shredded) after caliper/pinch testing, so the BMI STILL considered me overweight - I'd have to chop off a leg to hit the perfect BMI.

Any ideas from your gents or suggestions?
Keep it simple (calories in less than calories out), and embrace the suck. The basics work 99.99999999% of the time, and no, your aren’t an outlier.

- Be consistent. The most basic plan (eat better, eat less, move more) done consistently will produce better results than the most advanced plan done half ass.
- Eat less crap, replace it with simple healthy unprocessed Whole Foods,
- Drink more water, greatly limit alcohol and empty liquid calories,
- Track your food on MyFitnessPal
- Be consistent
- Sleep more,
- Move more, LISS cardio is a great calorie burner while not beating you up so you can still get big 3 lifts in. I prefer incline walking, weighted walking (ankle weights and vest), and stair machine.
- Be consistent
- Calories in < Calories out still rules. Find your daily maintenance calories, then drop 250 calories. 3500 calories per pound, so you’ll lose a couple pounds per month at least.
- Oh, and be consistent.
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Old 01-13-2021, 04:24 PM   #28
Straight6
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Great post ^
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Old 01-13-2021, 11:33 PM   #29
Brad Pittiful
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Originally Posted by SupersayianNeo View Post
ah yeah thats it...thanks!
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Old 01-14-2021, 12:51 PM   #30
Pre
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Agree with this, will add some notes.

Quote:
Originally Posted by ak ryda View Post
- Be consistent. The most basic plan (eat better, eat less, move more) done consistently will produce better results than the most advanced plan done half ass.
Get 1 gram of protein per pound you weigh per day. I try to get 5 fruit servings in a day as well. Banana, and the super antioxidant fruits of Strawberries, Blueberries, Blackberries, and Raspberries every single day of the week. Fruit and vegetables cleans you out. Fruit has sugar but the fiber in it offsets the sugar so all day every day. I try to get a grilled chicken salad in every day (hard for me in the winter) also.

Small consistent meals at timed intervals is the only way I can get the required protein I need because the body can only process so much protein at a time. I do 3-4 meals a day and 2-3 meal replacements that consist of protein shake/bar with fruit. These meals are 300-500 calories. 6 meals total. And most of the time on weekends I condense down to 5 meals per day because I sleep more on the weekends.

Quote:
Originally Posted by ak ryda View Post
- Eat less crap, replace it with simple healthy unprocessed Whole Foods,
- Drink more water, greatly limit alcohol and empty liquid calories,
This is so important. Get out of the processed food consumption. #1, no fast food at all. I mean once per week on a cheat meal, cool. Outside of that, forget it. Stuff will kill you. It's so much fat and way too calorie dense and the sodium is off the charts. Restaurant food is not much better, better quality food but still too calorie dense. I have had to go to a business lunch with a vendor and the grilled chicken salad is the better part of 1000 calories. You need to be making your meals 90% of the time. Cut out all crap. Chips, cookies, cake, pie, fast food, any bs food you know you should not be eating. No fried food, and no bread. Eat meat that swims or flies, fish and chicken (they don't fly but it's a good saying) should be 90% of your meat protein. Beef processes the slowest to get out of your body. And you want to be clearing out the crap, literally, as fast and efficiently as you can. When you are dropping deuces, 3, 4, or 5 times a day (or more) you are getting it right. What goes in, must go out.

Water and protein are your friends. I drink so much water I could set my watch by my pisses. Most of that water I'm pouring in electrolyte powder (Gatorade sugar free stuff or Propel) as water is not enough. You need electrolytes. Anywhere I go I have water with me, 100% of the time. For the soda freaks, switch out to carbonated water. They are many brands and many flavors. Try them all. i drink a lot of it myself as I like the carbonation because I used to drink soda on the reg. Some days I'll hit 12 canned waters, and most of that with electrolyte powder.

Quote:
Originally Posted by ak ryda View Post
- Track your food on MyFitnessPal
I don't use this or any apps as I've been doing this too long. I suggest using apps only long enough that you learn it yourself. It should be in memory 100%. Great tool though.

Quote:
Originally Posted by ak ryda View Post
- Be consistent
- Sleep more,
- Move more, LISS cardio is a great calorie burner while not beating you up so you can still get big 3 lifts in. I prefer incline walking, weighted walking (ankle weights and vest), and stair machine.
- Be consistent
- Calories in < Calories out still rules. Find your daily maintenance calories, then drop 250 calories. 3500 calories per pound, so you'll lose a couple pounds per month at least.
- Oh, and be consistent.
Bang on. Consistency. Any interruptions, you just have to do it all over. When you aren't consistent you are killing the work you are doing. Eat bad and you just ruined an hour, two hours, or even more of the work you did that week. So part of your work is wasted. it's no different than busting your ass all week to make money then you waste 30% of it on absolutely nothing.

The trick to all of it is be consistent. Weight lifting, learn it, know it, live it. Going to the gym, home or commercial, and doing some dinky weights where you aren't pushing yourself isn't going to do a lot. I see people in the gym where their body composition has not changed in 5 years. They are bs'ing on every piece of gear in there, playing on the phone, and not eating correctly because still fat.

Muscle confusion, varying your exercises and workouts are key. You can't just do the same thing every single week for years on end. You have to switch it up and do the muscle groups differently, with some variations. You don't have to be Ah-nold with it but you must vary it as the body has a memory and you must trick it out and confuse it. If you aren't sore after lifting weights you didn't do it right. If you are not sweating you are not doing it right. You need a balance of weights, and some kind of cardio. Everyone is different with cardio. Some like to walk, run, stair-master, elliptical...myself I like to ride. And with the 'rona, I don't waste my time at the gym doing it. I bought a spin bike for the house and some time this year I'll have my own home gym with everything I need for every muscle group. As he said, you don't have to be training for a marathon on a bike. I ride mine and I'm not killing myself training for some BS. I get on it and ride, consistently, 45-60 minutes per. Many days I wheel it in the living room and watch tv. The good days is watching a film, or some series, where I'm riding, albeit slowly, for 2 straight hours.

Eating is the biggest thing for people when I used to train folks. You have been marketed food since you could think. As a young child, it's sugary cereal and Happy meals. Teenager, fast food. Adult, every restaurant imaginable. People have such a hard time with food because of marketing and their whole life revolves around it as a social activity. See Thannksgiving and Christmas for the extreme examples. I cook all my meals and removed this as a social function. Takes me 10 minutes to eat and I'm on my way. I got so bored with going out to eat at restaurants that I don't go any longer and save big $$$. I diverted that $ spent to better quality grocery bought food. My freezer is stocked with Tilapia, Mahi, Salmon, high quality chicken. I'll splurge and buy Halibut or another expensive fish and occasionally buy beef, usually thin low fat sirloin to get that beef fix. Get an outdoor propane griddle or grill. Get into your cooking. And make extra when you do. Having a prepared meal in tupperware in your fridge, that takes 2-3 minutes to heat up when you don't feel like cooking or you are tired and wore out, immensely helps. In those situations people hit the chik fil-a or whatever, the drive-thru. And fast food is worse than smoking cigarettes. Obesity took over for smoking as America's #1 killer. So the corner Taco Bell or McDeez, well i call them crack houses, because that's what they are.

And remember no boos or food tastes as good as being in shape feels. I'm the better part of 50 and I walk into the gym, in much better shape (that's putting it mildly) than people half my age. People at work make snide comments and what not all the time because I never go out to lunch with them. Like I'm an issue for them. That's just their own insecurity because they are foodies and can't change. They are also the people trying every new diet fad that comes up. The rules haven't changed, ever. You know what you should be eating and what you shouldn't be eating. Food is like alcoholism or drug addiction. Do you want to be in charge or the drug? Food is a drug for most which is why obesity is the #1 killer. Get in front of it and change your life.

Get your sleep. Hardest thing for me during work days. I can only do 6 hours. Weekends I get 10 to make up for it. 12 if I can manage it.

And one thing I forgot to mention. Weights and your muscles being sore, burns more calories than cardio. Cardio burns calories. When your muscles are sore from lifting, even while you sleep you are burning. Cardio is great and necessary but even when I sleep my metabolism is doing its job and muscles being sore is preventing fat when I sleep. Mo' questions ask, as many here can answer.

Last edited by Pre; 01-14-2021 at 12:59 PM.
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Old 01-15-2021, 11:24 AM   #31
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Oh Canada-

I've done what you're looking to do. At my biggest I was probably 310-315#. We're the same height, and I, too, "carried it well." That was my euphemism. But looking back, I was just fat in a not-as-obvious way. I'm never going to be under 225 or so, either, but even though I am stronk AF by now, I'm still 250ish pounds (251 this morning) and I look a million times better. Fall in love with training - you'll be doing it a lot. Most days a week, spend an hour or so in the gym. Run different linear progression protocols that will get you stronger. That'll put muscle mass on you and make it easier to cut down later. I'm partial to 5/3/1 and all its infinite variants. Do some cardio along with your weight work. I'm also a believer in incline treadmill walking. It gets the heart rate up and can be done for as long as you can stand it even after a punishing leg day. Human beings are bipedal animals - we are made to walk. Long distances. And it doesn't beat you up because it's what you are biologically made to do. Running... less so. Especially at heavyweight size.

Pre is 300% right on meal prep stuff, too. It makes it SO MUCH EASIER to do the right thing, dietarily, when you can just grab a tray of chicken/rice/broccoli or whatever and nuke it. And coming from where you are to where you want to go is 80-90% a diet thing. How much you eat determines your net mass, and what that mass looks like depends mostly on what you do with your body and (a bit less so) the quality of the food you eat. I depart from the conventional thinking on protein a bit for someone trying to shrink as you are. You don't need 300g of protein a day, stick to getting 200-250, which can be challenging enough, and keep your carbs/ fats proportional. The difference in that 100g swing in protein is 400 calories, which is... substantial. However much protein you get, get about equal it with carbs and about half it with fats. That'll get you a 2500ish calorie diet, give or take, and that WILL shrink you from 295 down to... less. AND - it's not that hard or restrictive once you get used to it. I'm a high-teens body fat 250# guy who lifts heavy pretty much daily and usually gets 10-15000 steps in per my fitbit. ~3000 calories maintains me just fine, and if my inner fat boy would cooperate, I could probably cut weight further pretty easy- chopping 300-500 cals off a ~3000 cal maintenance budget is simple. But that fatboy is one cranky little bastard...

Keep lifting and exercising. Start tracking your food in myfitnesspal. Definitely get and use a scale to weigh stuff. A $10 one from Amazon is fine, I keep one at work and at home. And beyond that - just keep doing it. People give up because it's "hard," but not liking your body because you are overweight is pretty doggone hard too. And that kind of hard shows up in a bunch of different places and different ways.

I wish you well. Keep us posted how you're doing- but do get started.

Last edited by wrigh003; 01-15-2021 at 12:22 PM.
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Old 01-15-2021, 01:10 PM   #32
gt9729b
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On the note above about muscle confusion. How do you folks know when it's time to change it up? I've been doing 5/3/1 for almost 9 years now. Got stronger, sure, but old age and nagging injuries have dropped my 1RM lately. Never had intentions of being a big, strong guy.

My adage has always been that a good workout plan is one that you'll do consistently. But, should I mix it up? If so, to what?

I'm still also very much a runner/cardio person. I come from a line of heart disease, high cholesterol, diabetes and I'd prefer to not let that streak continue. Between nagging knee injuries over the last 10 months, I've been doing more swimming, but would like to get back to running. ...maybe pick up a bike or something. I offer that in context for my lunchtime lifting plan.
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Old 01-15-2021, 01:48 PM   #33
Pre
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Quote:
Originally Posted by gt9729b View Post
On the note above about muscle confusion. How do you folks know when it's time to change it up? I've been doing 5/3/1 for almost 9 years now. Got stronger, sure, but old age and nagging injuries have dropped my 1RM lately. Never had intentions of being a big, strong guy.

My adage has always been that a good workout plan is one that you'll do consistently. But, should I mix it up? If so, to what?

I'm still also very much a runner/cardio person. I come from a line of heart disease, high cholesterol, diabetes and I'd prefer to not let that streak continue. Between nagging knee injuries over the last 10 months, I've been doing more swimming, but would like to get back to running. ...maybe pick up a bike or something. I offer that in context for my lunchtime lifting plan.

None of us are Ah-nold competing for Mr. Olympia while injecting ourselves with steroids.


Muscle confusion. Say on chest day, I do flat, incline and decline then flys. I just mix it up every week. One week I'll start with flat, the next incline, the next week I start with decline. One week I use nothing but bells, the next week machines, the next week bars. I just never do the exact same thing in the same order week to week. Apply that to arms, legs, back, shoulders, everything. I stick to 10-12 reps to failure. Once say, every 4 weeks or so I will drop weight and do 18-20 reps per set. Then maybe 4 weeks later I'll use more weight and do 6-8 reps to failure. I just try be to variable. One week on legs, hacks, smith assisted squats, leg extensions, leg curls, calf raises. The next week, instead, I start with lunges, then do leg press, etc. It's like instead of the normal pain I get after, I get extreme pain. That's when I know muscle confusion is working. Every few months I'll go in and just max everything out doing as much as I can but few reps. After years of this it gets tough to confuse the body.



Cliffs: vary the order you do things, and each week switch to bar, bells, or machines. Never do ish in the same order or use the same exact exercise.
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Old 01-15-2021, 02:06 PM   #34
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Muscle confusion is a dumb term, a marketing gimmick. There is no such thing. What there is, is specificity and variation. Nagging injuries can be a product of too much specificity. All of what Pre listed are ways to include variety, but I would caution against changing things every week. That's a surefire way to not being able to properly develop technique, let adaptations settle in and be retained. If you're going to do something, stick with it for a training cycle, I would day 4-6 weeks at a minimum.

If you have injuries, you need to figure out how to work around them and/or strengthen whatever you can to prevent them from occurring again. What kind of injuries?
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Old 01-15-2021, 06:27 PM   #35
Straight6
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Originally Posted by Pre View Post
Agree with this, will add some notes.



Get 1 gram of protein per pound you weigh per day. I try to get 5 fruit servings in a day as well. Banana, and the super antioxidant fruits of Strawberries, Blueberries, Blackberries, and Raspberries every single day of the week. Fruit and vegetables cleans you out. Fruit has sugar but the fiber in it offsets the sugar so all day every day. I try to get a grilled chicken salad in every day (hard for me in the winter) also.

Small consistent meals at timed intervals is the only way I can get the required protein I need because the body can only process so much protein at a time. I do 3-4 meals a day and 2-3 meal replacements that consist of protein shake/bar with fruit. These meals are 300-500 calories. 6 meals total. And most of the time on weekends I condense down to 5 meals per day because I sleep more on the weekends.



This is so important. Get out of the processed food consumption. #1, no fast food at all. I mean once per week on a cheat meal, cool. Outside of that, forget it. Stuff will kill you. It's so much fat and way too calorie dense and the sodium is off the charts. Restaurant food is not much better, better quality food but still too calorie dense. I have had to go to a business lunch with a vendor and the grilled chicken salad is the better part of 1000 calories. You need to be making your meals 90% of the time. Cut out all crap. Chips, cookies, cake, pie, fast food, any bs food you know you should not be eating. No fried food, and no bread. Eat meat that swims or flies, fish and chicken (they don't fly but it's a good saying) should be 90% of your meat protein. Beef processes the slowest to get out of your body. And you want to be clearing out the crap, literally, as fast and efficiently as you can. When you are dropping deuces, 3, 4, or 5 times a day (or more) you are getting it right. What goes in, must go out.

Water and protein are your friends. I drink so much water I could set my watch by my pisses. Most of that water I'm pouring in electrolyte powder (Gatorade sugar free stuff or Propel) as water is not enough. You need electrolytes. Anywhere I go I have water with me, 100% of the time. For the soda freaks, switch out to carbonated water. They are many brands and many flavors. Try them all. i drink a lot of it myself as I like the carbonation because I used to drink soda on the reg. Some days I'll hit 12 canned waters, and most of that with electrolyte powder.



I don't use this or any apps as I've been doing this too long. I suggest using apps only long enough that you learn it yourself. It should be in memory 100%. Great tool though.



Bang on. Consistency. Any interruptions, you just have to do it all over. When you aren't consistent you are killing the work you are doing. Eat bad and you just ruined an hour, two hours, or even more of the work you did that week. So part of your work is wasted. it's no different than busting your ass all week to make money then you waste 30% of it on absolutely nothing.

The trick to all of it is be consistent. Weight lifting, learn it, know it, live it. Going to the gym, home or commercial, and doing some dinky weights where you aren't pushing yourself isn't going to do a lot. I see people in the gym where their body composition has not changed in 5 years. They are bs'ing on every piece of gear in there, playing on the phone, and not eating correctly because still fat.

Muscle confusion, varying your exercises and workouts are key. You can't just do the same thing every single week for years on end. You have to switch it up and do the muscle groups differently, with some variations. You don't have to be Ah-nold with it but you must vary it as the body has a memory and you must trick it out and confuse it. If you aren't sore after lifting weights you didn't do it right. If you are not sweating you are not doing it right. You need a balance of weights, and some kind of cardio. Everyone is different with cardio. Some like to walk, run, stair-master, elliptical...myself I like to ride. And with the 'rona, I don't waste my time at the gym doing it. I bought a spin bike for the house and some time this year I'll have my own home gym with everything I need for every muscle group. As he said, you don't have to be training for a marathon on a bike. I ride mine and I'm not killing myself training for some BS. I get on it and ride, consistently, 45-60 minutes per. Many days I wheel it in the living room and watch tv. The good days is watching a film, or some series, where I'm riding, albeit slowly, for 2 straight hours.

Eating is the biggest thing for people when I used to train folks. You have been marketed food since you could think. As a young child, it's sugary cereal and Happy meals. Teenager, fast food. Adult, every restaurant imaginable. People have such a hard time with food because of marketing and their whole life revolves around it as a social activity. See Thannksgiving and Christmas for the extreme examples. I cook all my meals and removed this as a social function. Takes me 10 minutes to eat and I'm on my way. I got so bored with going out to eat at restaurants that I don't go any longer and save big $$$. I diverted that $ spent to better quality grocery bought food. My freezer is stocked with Tilapia, Mahi, Salmon, high quality chicken. I'll splurge and buy Halibut or another expensive fish and occasionally buy beef, usually thin low fat sirloin to get that beef fix. Get an outdoor propane griddle or grill. Get into your cooking. And make extra when you do. Having a prepared meal in tupperware in your fridge, that takes 2-3 minutes to heat up when you don't feel like cooking or you are tired and wore out, immensely helps. In those situations people hit the chik fil-a or whatever, the drive-thru. And fast food is worse than smoking cigarettes. Obesity took over for smoking as America's #1 killer. So the corner Taco Bell or McDeez, well i call them crack houses, because that's what they are.

And remember no boos or food tastes as good as being in shape feels. I'm the better part of 50 and I walk into the gym, in much better shape (that's putting it mildly) than people half my age. People at work make snide comments and what not all the time because I never go out to lunch with them. Like I'm an issue for them. That's just their own insecurity because they are foodies and can't change. They are also the people trying every new diet fad that comes up. The rules haven't changed, ever. You know what you should be eating and what you shouldn't be eating. Food is like alcoholism or drug addiction. Do you want to be in charge or the drug? Food is a drug for most which is why obesity is the #1 killer. Get in front of it and change your life.

Get your sleep. Hardest thing for me during work days. I can only do 6 hours. Weekends I get 10 to make up for it. 12 if I can manage it.

And one thing I forgot to mention. Weights and your muscles being sore, burns more calories than cardio. Cardio burns calories. When your muscles are sore from lifting, even while you sleep you are burning. Cardio is great and necessary but even when I sleep my metabolism is doing its job and muscles being sore is preventing fat when I sleep. Mo' questions ask, as many here can answer.

I agree with most of your post minus the bold part. You gotta live your life. (unless of course you are competing and this is your profession). I was there and there is no way it was worth it, at least to me. You can still get in fantastic shape and enjoy a drink and a steak here and there. It is all about common sense and balance.
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Old 01-15-2021, 08:25 PM   #36
Pre
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Quote:
Originally Posted by Straight6 View Post
I agree with most of your post minus the bold part. You gotta live your life. (unless of course you are competing and this is your profession). I was there and there is no way it was worth it, at least to me. You can still get in fantastic shape and enjoy a drink and a steak here and there. It is all about common sense and balance.
There is nothing wrong with cheating a time or two a week and eating whatever you want. I was talking in general. If you are going to eat what you want once a day, every day, well you are killing your work in the gym, especially if you are trying to lose weight. If you are obese, or overweight, my opinion (bolded part) stands. Once you are close to where you want to be, sure you can have a few drinks or eat some crap food if you can control yourself but for many, when I used to train people, they backslide into that old behavior. I see it at the gym all the time. There was one lady in there all cut up to S. I mean low body fat %. I just saw her this week, with mash potato ass. Why do all that work to get into that kind of shape, hours, weeks, months, years in the gym, then you muck it. I generally avoid it myself. I find that one bad meal leads to another. Just like for an alky one drink leads to two, to three, and so on. It is why so many fall off a cliff during holidays and such and why so many hit January and say I gotta lose weight and start up some NY resolution they do not stick to. F all that. I try to stay hardcore all the time because I do not want to go back into the gym and work even harder to lose that extra weight, yet again. No food or drink is worth it to me. Being in excellent shape feels better than any food or drink tastes. I have my own reasons for this. Anyone getting into this fresh, when I trained, I would tell them this is a completeoverhaul of your life, a complete lifestyle change, and this is what you need. Not some bs diet, some fad diet, or some fad workout like Pilates, or Billy Banks, or any of the bs that has come out over the last I do not know, 40 years.

Living your life means different things to different people. I do what I need to do to stay consistent and live my life, which is riding motorcycles really fast around corners, getting tossed around on the lake on my supercharged PWC, doing Schutzhund work. And doing drills with firearms. + all the bs that comes with maintaining a traditional home. That stuff is way more fun to me than eating at restaurants and marketed bs. I get zero enjoyment from dining out. For me it is a complete waste of time and money. So is crap food. Want to get outside yourself, light up a joint. No calories and less harmful than alcohol. Want to have some crap food, make it yourself, half the portion you are used to eating, so your body will process it easier. Eat the other half in 3-4 hours.

ptirmal, totally disagree. I just did a leg workout I rarely do and every muscle in my legs is shot, as are my glutes. Instead of a 7 day recovery, it will ll be 10 full days before I can do it again. Going from a bar workout for chest to dumbbells the next week to machines the next week is not some big deal. And muscle confusion is far from a marketing term. It works. Do the same ish every week your body gets used to it pretty quick, gains slow down, and you stagnate. You can call it muscle confusion, muscle shocking, whatever you want, but it works. I have been doing it for 25 years. It takes some creativity but in layman terms, using every piece of equipment in the gym. Do not get stuck on bar, bells, cables, or machines. Vary it up and do not do things in the same order. Master form on everything and do not worry about doing big weight. Leave that to the meat heads who are all show. The weight you do, in the beginning is completely irrelevant, work on form. It does not take long to master a dumbbell press, a barbell press, and a machine press if the weight is very low until you learn. Newbs should definitely stick with mastering one thing at a time. But none of it is difficult. Use low weight until your form is correct then start going to failure. All of this has been settled decades ago, there is nothing new but marketing bs workouts like a damn flat screen installed on the stationary bike.

If brand newb. Get some Blu Rays or DVDs, or just watch you tube. I am pretty sure everything even possible is documented on YouTube. I still have Weiders old book for reference. In there you will find every possible variation of machine, bell, bar, cable, etc. Learn each one by one. Each person will have things they just do not like. I do not like awkward exercises that many people do. If you are new, and do not know WTF, or how to start, man get a trainer. NASM certified, and make damn sure they practice what they preach. We have some trainers at my gym that are fat asses and I would not give a drop of piss to train. Do not listen to anyone who does not practice what they preach.

Last edited by Pre; 01-15-2021 at 08:32 PM.
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Old 01-16-2021, 08:51 AM   #37
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Seems like we have a very similar outlook on this. What I meant is, that for example when I am out on a skiing trip with my friends, you better believe I am going to enjoy a nice cold IPA and a burger afterwards. While I do not need it or crave it, I really do enjoy that experience with zero regrets.
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Old 01-17-2021, 06:49 PM   #38
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Originally Posted by wrigh003 View Post
Oh Canada-

I've done what you're looking to do. At my biggest I was probably 310-315#. We're the same height, and I, too, "carried it well." That was my euphemism. But looking back, I was just fat in a not-as-obvious way. I'm never going to be under 225 or so, either, but even though I am stronk AF by now, I'm still 250ish pounds (251 this morning) and I look a million times better. Fall in love with training - you'll be doing it a lot. Most days a week, spend an hour or so in the gym. Run different linear progression protocols that will get you stronger. That'll put muscle mass on you and make it easier to cut down later. I'm partial to 5/3/1 and all its infinite variants. Do some cardio along with your weight work. I'm also a believer in incline treadmill walking. It gets the heart rate up and can be done for as long as you can stand it even after a punishing leg day. Human beings are bipedal animals - we are made to walk. Long distances. And it doesn't beat you up because it's what you are biologically made to do. Running... less so. Especially at heavyweight size.

Pre is 300% right on meal prep stuff, too. It makes it SO MUCH EASIER to do the right thing, dietarily, when you can just grab a tray of chicken/rice/broccoli or whatever and nuke it. And coming from where you are to where you want to go is 80-90% a diet thing. How much you eat determines your net mass, and what that mass looks like depends mostly on what you do with your body and (a bit less so) the quality of the food you eat. I depart from the conventional thinking on protein a bit for someone trying to shrink as you are. You don't need 300g of protein a day, stick to getting 200-250, which can be challenging enough, and keep your carbs/ fats proportional. The difference in that 100g swing in protein is 400 calories, which is... substantial. However much protein you get, get about equal it with carbs and about half it with fats. That'll get you a 2500ish calorie diet, give or take, and that WILL shrink you from 295 down to... less. AND - it's not that hard or restrictive once you get used to it. I'm a high-teens body fat 250# guy who lifts heavy pretty much daily and usually gets 10-15000 steps in per my fitbit. ~3000 calories maintains me just fine, and if my inner fat boy would cooperate, I could probably cut weight further pretty easy- chopping 300-500 cals off a ~3000 cal maintenance budget is simple. But that fatboy is one cranky little bastard...

Keep lifting and exercising. Start tracking your food in myfitnesspal. Definitely get and use a scale to weigh stuff. A $10 one from Amazon is fine, I keep one at work and at home. And beyond that - just keep doing it. People give up because it's "hard," but not liking your body because you are overweight is pretty doggone hard too. And that kind of hard shows up in a bunch of different places and different ways.

I wish you well. Keep us posted how you're doing- but do get started.
Thanks for all your feedback gents, sorry to have responded sooner, wife and I are just getting over covid.

So I did get down to 278 in early March 2020 right before Covid locked us down and was on a good progression, the gyms shut down and I switched to working at home. I know I need to improve my sleep, so my wife and I are attempting to work on that (but excuse here - we foster infants who are on drug withdrawal so their sleep schedule is insane). I do need to get better at disciplined eating again, so I have recommitted to that especially since I cook more as my wife is also 5 months preggo.

So can y’all explain to me what 5/3/1 is? I did pyramid training, have done some HITT training, yoga (ddp) and a bunch of other things trying to add tools to my tool case over the years and I’d appreciate a dumbed down version of this as I don’t want to read someone 52 page blog post about it.

I apprentice all your input
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Old 01-17-2021, 07:01 PM   #39
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It's a strength program by Jim Wendler

https://www.jimwendler.com/

https://www.t-nation.com/workouts/531-how-to-build-pure-strength
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Old 01-26-2021, 12:43 PM   #40
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My testosterone came back at 614. Not bad for almost 50. I thought it was going to be lower for sure with the gym closed for 6 months and all the stress from COVID.
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Old 05-15-2021, 09:59 PM   #41
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I'm going to take the liberty of posting sonething on scgt, who we all know, and probably owe at least a small thanks, every one of us. From his fb:

Quote:
Tough post to write.

Short version of this is that on 5/8-5/9 I suffered a spinal infarction, or spinal stroke. Through causes unknown, something let go, something blocked, or something pushed (if this one, most likely disk) cutting off blood flow and inducing partial paralysis in my upper body. I have been in the ICU for the better part of the past week being treated and trying to recover from this which, if successful, will take quite some time.

The emergency treatment was to spike my blood pressure up very high, blood thinners, a spinal tap and bed rest all in the name of driving blood flow where needed. A lot of the things I was already doing (dropping weight, more cardio (read that as more blood flow), decent diet) served me well during the initial recovery and will continue to serve me well into the future, although the shape of these things will undoubtedly change. My personal lifting history is very likely partially responsible for the things that lead up to the event happening and also partially responsible for my recovery to date. For those that want this in plain terms, I'm a little wobblier when walking at the moment, my left hand is about 20% strength, the right about 30%, my right hand fingers are numb/buzzing. Dexterity is almost non existent -I will be re-learning how to do many simple tasks, but this physical problem solving is doable. It will likely be a while before I can return to work.

A spinal stroke is an extremely rare thing to have happen, and the studies are limited. According to my doc, who specializes in this, 87% of people who have one, the cause is never determined. I am in that 87%. No sign of blockage. Heart looks good. No sign of plaque buildup. All good things.

For about 90% of people who have one, they become quadriplegics. I am in the "damned lucky" category as of today, and not in that 90% group yet. I say "yet" as a secondary stroke is a risk, diminishing with time, highest risk being the first 3 weeks which I am not out of yet. Of course I am doing everything I can to minimize that potential.

It is a difficult thing to process an experience like this. I want to end this post with gratitude. My wife is a mama bear and never left my side, I am continuously humbled to have such a wonderful woman by my side. The outpouring of support from friends, neighbors -thank you. The caregivers were amazing, especially the ICU nurses, two in particular there was something clearly wrong with them, but only in the best way possible. We all have our day, and when the day comes, it will be "today" to us. Don't take it for granted. It is a gift to be loved, and thank you all for it. Stay positive.
If you know him, go give him a virtual hug.
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Old 06-11-2021, 11:03 AM   #42
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Because of the quarantine, I also have to study at home. Only I have no place in the backyard. There are outdoor exercise equipment that I bought recently. Of course, no home exercise machine can replace a trip to a fitness center. Training there, on various sports equipment, will be much more effective than at home, on a single device. One way or another, when choosing a device for homework, in addition to the doctor's recommendations, two more important factors should be taken into account: calorie consumption and fresh air. Training in the gym is good, but I no longer have the opportunity to go somewhere. At home, you need to force yourself to work on the body, so I had to follow advice from books and recommendations. So far it helps me.
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Old 06-11-2021, 11:57 AM   #43
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Quote:
Originally Posted by Renaldon View Post
Because of the quarantine, I also have to study at home. Only I have no place in the backyard. There are outdoor exercise equipment that I bought recently. Of course, no home exercise machine can replace a trip to a fitness center. Training there, on various sports equipment, will be much more effective than at home, on a single device. One way or another, when choosing a device for homework, in addition to the doctor's recommendations, two more important factors should be taken into account: calorie consumption and fresh air. Training in the gym is good, but I no longer have the opportunity to go somewhere. At home, you need to force yourself to work on the body, so I had to follow advice from books and recommendations. So far it helps me.
you joined today just to post...that?
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Old 06-11-2021, 10:32 PM   #44
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wow that sucks...wishing scgt a fast and complete recovery
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Old 08-09-2021, 01:56 PM   #45
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Dang, RIP mountaindog.
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Old 08-09-2021, 04:14 PM   #46
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RIP Mountain Dog. 49 years old. You just never know, man.
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Old 01-31-2022, 03:45 AM   #47
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Couldn't find anywhere else to post this so, anybody know anything about home rowing machines?
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Old 01-31-2022, 08:28 AM   #48
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I'll give you the same advice as everyone else on the internet.

Get a Concept 2.

If it's too pricey, get one used. If you're not sure you want a C2 over XYZ rower, get a C2 and if you don't like it you can sell it for pretty much what you paid for it.

Edit: Full disclaimer. I have a C2, and have bought several used for friends and family.
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Old 01-31-2022, 08:32 AM   #49
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I don’t own a C2 but used them in college and any gym that has one. Way better than any other I’ve used.
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Old 01-31-2022, 12:23 PM   #50
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A used C2 will be great and is basically bullet proof...
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