NEW YEARS RESOLUTION WEIGHT LOSS THREAD 2012

[CFD]

Originally Posted by kalimus

Yep to all those foods! This is what I ate yesterday...

Breakfast:
3 egg whites/1 whole egg
1/2 cup (dry) oats
1 cup 1% milk

Midmorning snack:
1 greek yogurt
1 oz dry roasted almonds

lunch:
1 1/2 cup whole grain spaghetti
1 serving of 93/7 lean beef
1/2 cup pasta sauce

afternoon (post workout snack):
40g whey protein

Dinner (about 1.5 hours after post workout)
2 slices whole grain bread
2 cans of tuna
1 slice 2% american cheese

late snack
4 oz chicken breast
1 cup broccolli

30 minutes before bed:
30g Casein protein

My late snack is about 3 hours before bedtime. Broccolli has next to no carbs, but will help keep you full. And of course chicken is loaded with protein, no carbs, and next to no fat. I try to eat very little to no carbs within 3 hours of bedtime. Casein protein is a slow digesting protein which helps keep my metabolism running the first couple of hours that I'm sleeping The total puts me at about 2200 calories in a day, and I target 1-1.5 pounds a week in loss (I weigh and tape myself around the belly button every friday morning immediately after getting out of bed... and only that one day) Those calories are made up of about 45% protein, 35% carbs, and 20% fats.

This is very similar as to how I eat. This is from an earlier post but I eat the same way all the time with slight variations in bulking and cutting phases.
Calorie tappering can be done in different ways. the two methods I normally use would be to eat carbs earlier in the day and reduce them later in the day but it is important to eat carbs before and after your workouts and even sometimes during. This is how I normally eat

The other method I use when cutting is a bit more restrictive. Below is a typical days eating for me when cutting. This was posted a few weeks ago I am now at 177lbs.


Mt stats are

57 yrs old on 1/26/2012, I know I'm getting old lol.
6'2"
currently 180 lbs. I bulk to 185 and cut to 175, I am cutting now so it's reflected in my diet.

Weght training days


meal 1 1/2 cup oatmeal
1 whole egg
1 scoop vanilla protein powder
1 tbs flax seed or almonds
1/2 cup fat free milk
1/2 banana
1/4 cup strawberries

meal 2 3 egg whites and 1 whole egg hrd boiled
1 slice whole wheat bread

meal 3 pre workout shake 2 scoops protein powder 1 tbs dextrose

meal 4 post workout 5oz chicken breast 1 cup (cooked) brown rice
1 cup veggies

meal 5 Protein shake

Meal 6 shrimp and avacado salad

before bed snack low or no fat cottage cheese.

If you notice the last part of the day has almost no carbs

Cardio days

meal 1 veggie omlet 5 egg whites 1 whole egg

meal 2 protein shake

meal 3 pre cardio 1 scoop BCAA's with water

meal 4 post workout protein source (chicken, turkey lean meat etc.) an 1 cup veg.

meal 5 protein shake

meal 6 salad with protein source

before bed snack cottage cheese

notice that when cutting cardio days have very restricted carbs.

I use olive oil and avacardo's a lot, when I don't I suppliment with Udo's choice (omega 3 &6 fatty acids)

Everyone's body is different so ratio's can be adjusted accordingly but this type of diet typically works well for most

[kalimus]

I like that setup too! You basically carb-cycle... which is what I have to do when I get to 9-10% bodyfat if I want to get any lower. I eat carbs pre and post workout, just not immediately before and after (unless I'm bulking). I do take BCAA's intra-workout for a little boost in the amino pool though.

[CFD]

Originally Posted by kalimus

I like that setup too! You basically carb-cycle... which is what I have to do when I get to 9-10% bodyfat if I want to get any lower. I eat carbs pre and post workout, just not immediately before and after (unless I'm bulking). I do take BCAA's intra-workout for a little boost in the amino pool though.

I find this method to be the most effective for me. I consume enough carbs to keep my energy level up and try to time their consumption when I'm the most active and to support my workouts. Cutting carbs too much I tend to have poor workouts so cycling seems to fit the bill.

[CFD]

KALIMUS

I read in your first post you use a pre workout stimulant. I am curious as to what you use.

I used Animal Pack when I first started with them but too many pills to swallow then I went with No Explode for a while but didn't like the jitters it gave me, then I went with Arnge Crush, it wasn't bad but nothing special and then was discontinued. I am now using SSin Juice which seems to be the best I've tried so far. I am just about out and will most likely stick with it.

[kalimus]

I use Jack3d. Only two scoops, and only on the days I lift. I don't use any other stimulants though throughout the day. No coffee, thermogenics, green tea, etc. I tried NoXplode too, and swore off all BSN products shortly afterwards.

Lots of people are weary of the Dimethy 1,3 in there, but everyone that has complained seems to overstack their stimulants. I've had no bad effects from it, and it also supplies the small amount of creatine monohydrate to make up for my lack of red meats. The only thing that it really isn't, which NoXplode was is NO2. But I don't really miss that at all to be honest. I was actually going to try Yok3d, but the timing to take it is really odd. 2 hours preworkout with a meal, or 90 minutes prior on an empty stomach. Really hard to plan if your schedule isn't allowing

I would run to GNC (I know, but hear me out) and pick up some. The reason I say GNC, is because I know that if you try it, and don't like it, they let you return the open container and get a full refund of your money

[CFD]

Originally Posted by kalimus

I use Jack3d. Only two scoops, and only on the days I lift. I don't use any other stimulants though throughout the day. No coffee, thermogenics, green tea, etc. I tried NoXplode too, and swore off all BSN products shortly afterwards.

Lots of people are weary of the Dimethy 1,3 in there, but everyone that has complained seems to overstack their stimulants. I've had no bad effects from it, and it also supplies the small amount of creatine monohydrate to make up for my lack of red meats. The only thing that it really isn't, which NoXplode was is NO2. But I don't really miss that at all to be honest. I was actually going to try Yok3d, but the timing to take it is really odd. 2 hours preworkout with a meal, or 90 minutes prior on an empty stomach. Really hard to plan if your schedule isn't allowing

I would run to GNC (I know, but hear me out) and pick up some. The reason I say GNC, is because I know that if you try it, and don't like it, they let you return the open container and get a full refund of your money

A few people I've talked with say there is not much of a difference between Jack3D and SSin Juice.

I only use it on weight days as well.

I don't know what it was with The No Explode but it wasn't for me. I did get good pumps from it but not worth the side effects. It also says not to be used by people over 50 but then my doctor says I should lift lighter with more reps, like I'm gonna listen

Everyone seems to have a problem with GNC but I buy from them and performance nutrition. If you use a GNC gold card 1st week of the month it's ok and they have very good sales now and then. Sometimes I can get ON whey protein cheaper than on line and have got it with a buy 1 get one free sale.

I might do another container of Sinn Juice, I'm good for a few more workouts so I'll see.

[kalimus]

I use GNC's wheybolic pro protein. It's got almost no sugar or fat in it. Like 1g of fat and 2g sugar per 60g of protein

[bossbunny]

Insanity Plyo done!! I'm exhausted, going to weigh myself (which I only do weekly or bi weekly) in the morning before I hit the gym. Excited to see the number!

[kalimus]

Originally Posted by badgebunny

Insanity Plyo done!! I'm exhausted, going to weigh myself (which I only do weekly or bi weekly) in the morning before I hit the gym. Excited to see the number!

1.2 lbs lost for me this week. Ya gotta own it! Get some!

[camaroitalia]

Weekly Weigh in: -7 pounds
I am at 193 pounds!

[CFD]

Originally Posted by camaroitalia

Weekly Weigh in: -7 pounds
I am at 193 pounds!

You've been doing great!! Just to let you know, you've been loosing weight at a good pace but as you get leaner the body tries to hold on to it's stored fat so at some point if your weight loss slows down don't be discouraged as it's bound to happen. When it does there are some advanced strategies you can use but for now keep up the great work.

[PQ]

Wow. You guys are doing great.

I'm down 20 pounds. 6 weeks or so. Still haven't started working out at all though.

[camaroitalia]

Originally Posted by CFD

You've been doing great!! Just to let you know, you've been loosing weight at a good pace but as you get leaner the body tries to hold on to it's stored fat so at some point if your weight loss slows down don't be discouraged as it's bound to happen. When it does there are some advanced strategies you can use but for now keep up the great work.

Thanks! I really appreciate it! Down 114 pounds and feeling great, first time in my life I am starting to have an ounce of confidence is myself.

[camaroitalia]

Originally Posted by PQ

Wow. You guys are doing great.

I'm down 20 pounds. 6 weeks or so. Still haven't started working out at all though.

I would keep that going as long as you can haha

[CFD]

Hi all. Had a great work out today, sometimes I even surprise myself lol. Anyways here is a quick pic of where I'm at.

[Indy Bumble Bee]

I came across this article today and though people in this thread might enjoy some of the tips. I like this site even though it is geared more towards bodybuilding, but lets face it...bodybuilders are the pros at losing weight. Simplyshredded.com Enjoy!

http://www.simplyshredded.com/princi...eaner-you.html

[kalimus]

Lots of good information in that article! And most of that has already been shared here it looks like, but it's a good one-stop-shop A note on the thermogenics though... fellow dieters looking for that beach body... those things are a complete and utter waste of money until your bodyfat is pretty low. If you're already 20-30 pounds overweight... using them (fat burners) is like spinning your wheels in the mud. Dial in that diet first!

Also, that article talks about bumping up your carbs and stuff every 7 days or so... in my (and many peoples) opinion, a cheat meal is almost required for a diet. One day a week, eat one meal of... well pretty much whatever you want. Not a whole day, just one meal. I, for one, like to eat pizza or mexican food. I also choose to do it on the day I work out my legs (which is today), because leg workouts will burn more calories than any other muscle group. Your legs are huge muscles, so your deficit for that day will be lower Plus the cheat meal will help keep your sanity, and break the boredom of a strict diet!

And I can't stress this enough... READ NUMBER 19!!! I made that mistake in my early days...

[Indy Bumble Bee]

Originally Posted by kalimus

Lots of good information in that article! And most of that has already been shared here it looks like, but it's a good one-stop-shop A note on the thermogenics though... fellow dieters looking for that beach body... those things are a complete and utter waste of money until your bodyfat is pretty low. If you're already 20-30 pounds overweight... using them (fat burners) is like spinning your wheels in the mud. Dial in that diet first!

Also, that article talks about bumping up your carbs and stuff every 7 days or so... in my (and many peoples) opinion, a cheat meal is almost required for a diet. One day a week, eat one meal of... well pretty much whatever you want. Not a whole day, just one meal. I, for one, like to eat pizza or mexican food. I also choose to do it on the day I work out my legs (which is today), because leg workouts will burn more calories than any other muscle group. Your legs are huge muscles, so your deficit for that day will be lower Plus the cheat meal will help keep your sanity, and break the boredom of a strict diet!

And I can't stress this enough... READ NUMBER 19!!! I made that mistake in my early days...

I completely agree... it is hard to find an article that 100% of the tips works for everyone I have read through this thread and you are right eveything has been said already. I find it nice to have many sources of information because it is very difficult for one to find reliable information with most of the articles out there backed by some nutrition company putting their spin on something so people will buy there product.

[CFD]

All the current fat burners and thermogenics are quite useless, advertisements for them are a joke, if you think for one minute you're going to eat a pill and go from the obese pics they present to the after pic of a toned muscular hot body you're sadly mistaken.

I can suggest foods like asparagus or lettuce that have more of a thermic affect than current fat burners, in reality it takes more calories to digest these two than they provide due to their thermic affect.

As far as effictive fat burners, there were a few Hydroxicut was the first and most popular BUT IT IS NOT THE HYDROXICUT FORMULA THEY USE NOW.

Years ago when Hydroxicut first hit the market is very effective, several companies followed but the FDA stepped in and banned it for a couple of reasons. As with any stimulant there in some cases serious side effect, mostly hear related but they were not commonplace, then to fuel the fire large quantaties were being purchased for the manufacturing of meth so they were pulled from the market.

Hydroxicut was a effedrine/caffen stack of 200mg caffeen/20mg effedrine.

It was effective for a couple of reasons one was it was thermogenic and was very effective as an appetite surpressent.

When I was a bit younger (around 50 LOL) and chassing six pack abs I would use the effedrine/caffeen stack when cutting and was very happy with the results. But, it seems as with everything, I was warned by my doctor BECAUSE OF MY AGE I shouldn" comtinue it's use.

Effedrine is still available for use in bronchaids and asma treatment. It was obtainable over the counter as a bronchaid, it could have been purchased at certain suplement stores but usually had to be signed for as it's use is monitored by the FDA.

[CFD]

Originally Posted by kalimus

Lots of good information in that article! And most of that has already been shared here it looks like, but it's a good one-stop-shop A note on the thermogenics though... fellow dieters looking for that beach body... those things are a complete and utter waste of money until your bodyfat is pretty low. If you're already 20-30 pounds overweight... using them (fat burners) is like spinning your wheels in the mud. Dial in that diet first!

Also, that article talks about bumping up your carbs and stuff every 7 days or so... in my (and many peoples) opinion, a cheat meal is almost required for a diet. One day a week, eat one meal of... well pretty much whatever you want. Not a whole day, just one meal. I, for one, like to eat pizza or mexican food. I also choose to do it on the day I work out my legs (which is today), because leg workouts will burn more calories than any other muscle group. Your legs are huge muscles, so your deficit for that day will be lower Plus the cheat meal will help keep your sanity, and break the boredom of a strict diet!

And I can't stress this enough... READ NUMBER 19!!! I made that mistake in my early days...

A bunch of us here who use strict diets incorporate cheat days.

For anyone wondering why as well as mentioned above when you are on a carb restrictive diet for any period of time your energy levels will be depeted, your body will reconize the defecit and hold on to any cals presented to it for survival, know as the starvation mode. When you re- intoduce them frequently your body doesn't have time to realize your in a cal defecit. Some weight loss gooro's practice that after a significant cheat day, the following day you fast and only consume BCAA'S to supple essential amino's as not to savatage muscle mass, during the cheat day you will actually gain a half pound or more but on the fast day you will loose 2-3 pounds so the net lb'sm lost is higher and suppoedly all fat. I tried it once butndecided I'd rather hit the eliptical for an hour than go without eating.

[CFD]

Quite a few times it asked here for meal plans, I forgot that I earlier posted a meal plan that incudes the above mentioned meal plan, it's on pg 6 post 143

[CFD]

Everyones always asking for recipies, well here's one I eat often, grilled salmon and asparugus, recipie is as follows

Spinkle salmon with seasoning of your choies.
Sprinkle asparagus with olive oil and garlic

Simple, tasty, thermogenic , high protein and low carb. Perfect for a later day meal.

Be back, dinners getting cold

[kalimus]

I use thermogenics when I get to about 9-10% bodyfat. The thing is, that realistically, they don't work because they are "thermogenic"... they work because they are a stimulant. Caffeine is a calorie-free way to help speed up your metabolism. And where they aren't quite the miracle pills they were when they offered ephedrine, they serve a purpose eventually. Lipo-6 black and hydroxycut are decent brands... but you have to keep in mind that (as with anything), you shouldn't be overdoing the stimulants. And like CFD said, they are not magical pills, and cannot replace proper diet and routine. They will help enhance a little as things get harder in those low B/F numbers.

As far as the cheat meal, I never subscribed to eating almost nothing the day after either. I shoot for a 500 cal/day deficit. And if my cheat meal adds an entire 1000 calories to my daily intake, you're STILL at a 350 cal/day deficit for the week You'll STILL burn fat! And that's a pretty sizable cheat meal! For me, that means I'm eating one cheat meal that's bordering on 1600-1700 calories by itself. Not hard to do, but still...

For me, I do cheat meals that really aren't even that bad. I go out and have a steak and potatoes at some place out in town (sirloin is a nice lean cut), or get sushi. Something extra that still supports my needs. And everyone considers a cheat meal something different. For me, a cheat meal is anything I didn't prepare myself

Most people that don't prepare their own healthy food, don't really understand just how filling it can be with very few calories. For example...

8 oz chicken (which is quite a bit)
2 cups brown rice
1 cup broccolli

640 calories total
60g protein
75g (ish) of carbs
6g of fat

Eat that one time and try to tell me you're not full!

In hindsight... just 2 pieces of large pizza hut meat lovers pizza will put you at almost 1000 calories!!

[camaroitalia]

Got back from the grocery store tonight. Loaded up on many different things i have not tried before but cannot wait too!

[camaroitalia]

Also I wanted to share my before and after pictures of six months:
Before (on the left)

After (down 110 pounds)