Power lifter? Bodybuilder? come on in!

[Mydivorcegift]

Originally Posted by Dznts

Yes I squat. I have had some back issues lately and haven't been able to get back under the bar. Should be cleared by next week.

Lmao. Do u even squat brah?

[Dznts]

Originally Posted by Mydivorcegift

Lmao. Do u even squat brah?

not lately

[Monchy36]

Originally Posted by stt816

nutrition first, exercise 2nd
most people would agree it comes down to 80% nutrition 20% exercise when wanting to meet your goals

to lose weight is simple, you must burn more calories then you take in, that is it.

Kevin needs to carefully plan out his diet like i put above. Insanity is a cardio based workout so that will make him burn more calories, I would however get him lifting too. I would recommend insanity on his off days...

Kevin I am here for you, I really want to help....PM me any time or talk to me through here

Originally Posted by BRAVO 2SS

Definitely concentrate on diet!!!

Then develop the weight routine! Compound exercise's...Squats, Bench Press, deadlifts...don't worry so much on isolation excersise's. Yes they're important but let's build a strong foundation first! CORE CORE CORE!

Also checkout bodybuilding.com! Great info and motivation too! Especially Bodyspace which is on Bodybuilding.com!

There you go Kevin! The key for success + free personal trainer! What else can you ask for?

[Monchy36]

Back/biceps:
Powerful workout today! Adding more compound exercises and pushing up on weights! With all this good information there's no space for failure! I thanks everyone that take time to get in here and give a hand to help us achieve greatness! If you have the knowledge don't be shy, share with us!

[Mydivorcegift]

Originally Posted by stt816

nutrition first, exercise 2nd
most people would agree it comes down to 80% nutrition 20% exercise when wanting to meet your goals

to lose weight is simple, you must burn more calories then you take in, that is it.

Kevin needs to carefully plan out his diet like i put above. Insanity is a cardio based workout so that will make him burn more calories, I would however get him lifting too. I would recommend insanity on his off days...

Kevin I am here for you, I really want to help....PM me any time or talk to me through here

If you are truly wanting to transform your body (ie not just lose weight on a scale) lifting weights is as important as diet...

[stt816]

Originally Posted by Mydivorcegift

If you are truly wanting to transform your body (ie not just lose weight on a scale) lifting weights is as important as diet...

not true....diet is ALWAYS more important, you can lift all the weights you want and not lose any weight, you need to be in a deficit to lose weight simple as that

that being said I would place you on a weight lifting routine as the base...with cardio on the off days

[Mydivorcegift]

Originally Posted by stt816

that being said I would place you on a weight lifting routine as the base...with cardio on the off days

oh yeah...what would you have me lift and what would you have me do for cardio

[CFD]

Originally Posted by stt816

i have never seen so much nonsense in my entire life, please do not listen to most of these people. I am a NASM Certified Personal Trainer, lots of myths in this thread...it is amazing that people are saying carbs will drive your weight up or don't eat bread that is utter bs.

If you are cutting you don't change to lighter weights higher reps....another myth, your meals don't have to be 100% clean who likes to eat tilapia and chicken all day.....

EXERCISE
to anyone trying to cut weight here is what you need to do. Since most of you are beginners you need to start a full body, weight routine. One that I like is AllPros seen here
http://forum.bodybuilding.com/showth...hp?t=155009423
On your off days (4 days per week) do cardio....


NUTRITION
as far as nutrition you want to calculate your BMR
do that here http://www.calculatorpro.com/calcula...mr-calculator/

Once you find your BMR (that is how many calories your body burns if you laid in bed all day, how much your body uses just to be living)
you need to multiply it depending on your life style
This Activity Factor is the TOTAL cost of living, NOT JUST TRAINING. If you train 1 hr a day - CONSIDER WHAT YOU DO THE OTHER 23 HRS! It includes work, life activities, training/sport & the TEF of ~15% (an average mixed diet).
Average activity variables are:
1.2 = Sedentary (Desk job, and Little Formal Exercise)
1.3-1.4 = Lightly Active (Light daily activity AND light exercise 1-3 days a week)
1.5-1.6 = Moderately Active (Moderately daily Activity & Moderate exercise 3-5 days a week)
1.7-1.8 = Very Active (Physically demanding lifestyle & Hard exercise 6-7 days a week)
1.9-2.2 = Extremely Active (Athlete in ENDURANCE training or VERY HARD physical job)


After that you will get another number, take this number and multiply it by .20%, now subtract

EX
I get 1500 BMR....I am moderately active so 1500 x 1.5 that gives me 2,250 THIS IS MY MAINTENANCE!!! Meaning I would stay the same weight if i maintained a moderately active lifestyle if i ate 2,250 calories a day. But since we want to lose weight we take 2,250 x .20 that is 450.

2,250 (maintanance) - 450
1800 calories per day to lose weight


Now that we know our calories we are going to make a http://www.myfitnesspal.com account (this is to track calories)
Here's what your diet should consist of
Protein- 1g per pound, 150lbs person needs 150 grams a day
Fats- FATS ARE NOT THE DEVIL, JUST LIKE CARBS! .45g per pound 150lbs person would need 67.5 grams

The remaining calories you can eat WHATEVER YOU WANT AND STILL LOSE WEIGHT!!!!

what does this mean? YES you can eat that pizza, eat that bread. you can eat that candy....AS LONG as it fits in your calories you can eat it! This also means you can eat it at ANY time you want, you have some calories left before bed, you want a pb & j sandwich...EAT IT! your body doesn't magically shut off when you go to sleep. Also post workout nutrition is irrelevant, as long as you get the 1g of protein per pound you are FINE!!!! It comes down to moderation and portion control

This applies to women and men, Women should train no different then men, and no women don't get bulky if they lift weights

This is called If it fits in your Macros or IIFYM, google it. Proven time and time again to be mentally beneficial to people, eating clean mostly just develops bad relationships with food.

below is my transformation

I'm somewhat surprised at this statement because in general most of the info REPEATED here is quite accurate.

I also don't agree with IIFYM. Generally speaking, if you know your TDE or calculate your caloric needs, using basic formulas for protein and fat intake the remaining cals will be from carbs and will fit into the plan, the problem with IIFYM you can get your protein from steak and the rest of your cals from hostess twinkies, this fits IIFYM, lets's see how that works out for you.. You can eat the things you enjoy but now and then. If a 300lb guy asks how to eat to loose weight you wouldn't tell him you can eat pizza, ice cream, donut's or what ever else got him to 300lbs.

Calorie tapering, cycling and nutrient timing have a lot of science behind them. Will they be the fail all if you don't practice it? No, but if there is any advantage to drinking a pre-workout shake and eating a high protein starchy carb meal post workout I'll make the adjustment.

[CFD]

Originally Posted by Mydivorcegift

If you are truly wanting to transform your body (ie not just lose weight on a scale) lifting weights is as important as diet...

Originally Posted by stt816

not true....diet is ALWAYS more important, you can lift all the weights you want and not lose any weight, you need to be in a deficit to lose weight simple as that

that being said I would place you on a weight lifting routine as the base...with cardio on the off days

This is not a black and white subject. You can follow a perfect eating plan and loose weight but without exercise especially weight training the end result can be two totally different things, doing lengthy cardio without weight training is catabolic , weight training is anabolic. Ideally, cardio, HIIT and weight training combined with a good eating plan is ideal. The weight training I would do before any cardio if I had to choose. Weight training burns more total cals than cardio, plus the fact it takes more calories to maintain muscle than fat so in turn weight training adds muscle, burns calories through the workout and you naturally burn more cals at rest.

Can you get a good physique from cardio, perhaps with HIIT but you can get lean and a great physique from weight training.

[stt816]

Originally Posted by CFD

I'm somewhat surprised at this statement because in general most of the info REPEATED here is quite accurate.

I also don't agree with IIFYM. Generally speaking, if you know your TDE or calculate your caloric needs, using basic formulas for protein and fat intake the remaining cals will be from carbs and will fit into the plan, the problem with IIFYM you can get your protein from steak and the rest of your cals from hostess twinkies, this fits IIFYM, lets's see how that works out for you.. You can eat the things you enjoy but now and then. If a 300lb guy asks how to eat to loose weight you wouldn't tell him you can eat pizza, ice cream, donut's or what ever else got him to 300lbs.

Calorie tapering, cycling and nutrient timing have a lot of science behind them. Will they be the fail all if you don't practice it? No, but if there is any advantage to drinking a pre-workout shake and eating a high protein starchy carb meal post workout I'll make the adjustment.

that is why i said somewhere in this thread the only problem with IIFYM is fiber, If you get your fiber you are good to go.

Fiber would be a problem because you'd be getting more fast releasing carbs lacking fiber, opposed to complex carbs with fiber (ex. brown rice)

By the way I don't want anyone to think IIFYM'ers only eat crap. We eat MOSTLY bro foods, or what society thinks of when they think healthy.
Ex
Proteins
Chicken, Beef, Turkey, Pork
Carbs
WW bread, rice, grains, oatmeal

Fats
Olive oil, fatty fish, nuts

My point I want to get across is yes eat the foods you love, there should be no food groups off limit. Eat at a 70/30 or 80/20 clean/foods you would put off limit. You can do this every day as long as your fiber is in check for digestive reasons....

Conclusion
Get to your protein minimums (1g per pound)
Get to your Fat minimums
Get to your fiber minimums

fill your calories with whatever you want and you can still lose weight. Some people may say they don't feel as good when they eat "bad" foods to fill their calories. Most of this is mental I believe, because society told you this is a no no to NEVER eat cake you can't possibly lose weight if you eat cake....thus you "feel fat"

Preworkout nutrition is simply up to you, some feel better with carbs an hour before some feel better fasted.....whatever you feel better with is what you should do. pre workout nutrition does nothing but cancel the urgency of getting to the gym

Also regarding the "post workout window"
http://www.jissn.com/content/10/1/5
http://forum.bodybuilding.com/showth...#post678321011

[CFD]

Originally Posted by stt816

that is why i said somewhere in this thread the only problem with IIFYM is fiber, If you get your fiber you are good to go.

Fiber would be a problem because you'd be getting more fast releasing carbs lacking fiber, opposed to complex carbs with fiber (ex. brown rice)

By the way I don't want anyone to think IIFYM'ers only eat crap. We eat MOSTLY bro foods, or what society thinks of when they think healthy.
Ex
Proteins
Chicken, Beef, Turkey, Pork
Carbs
WW bread, rice, grains, oatmeal

Fats
Olive oil, fatty fish, nuts

My point I want to get across is yes eat the foods you love, there should be no food groups off limit. Eat at a 70/30 or 80/20 clean/foods you would put off limit. You can do this every day as long as your fiber is in check for digestive reasons....

Conclusion
Get to your protein minimums (1g per pound)
Get to your Fat minimums
Get to your fiber minimums

fill your calories with whatever you want and you can still lose weight. Some people may say they don't feel as good when they eat "bad" foods to fill their calories. Most of this is mental I believe, because society told you this is a no no to NEVER eat cake you can't possibly lose weight if you eat cake....thus you "feel fat"

This is why I am surprised at your statement, the diet you're describing and the way of eating is pretty much what has been repeated over and over again here. The only thing worded differently is the fiber, if following along you will notice that calorie tapering utilizes, whole grains and fiberous vegetables and only fiberous vegeatables later in the day, both insuring adequate fiber intake and the benefits of not eating excessive carbs before sleep.

[stt816]

why can't you consume excessive carbs before sleep....I could easily hit all my fiber throughout the day and have a pop tart right in bed if it fits, why not...

Given I did not read ALL 20 pages, i do not believe I am repeating what has been going on in this thread...what i am saying is

nutrient timing is irrelevant to weight loss or muscle building (meaning pre workout, post workout, before bed, breakfast is not the most important meal) worry about hitting your macros, doesn't matter how you time them
you can fit your favorite foods into your diet within reason
light weights more reps does not equal cutting
there is no definition of a "clean food"
there is no need to eat "6 small meals" no it doesn't "rev metabolism" & who has time for that? I actually find big meals more satieting
there is no need to cut out carbs to lose weight

pretty much take everything you were told about nutrition and throw it in the garbage

[CFD]

Originally Posted by stt816

why can't you consume excessive carbs before sleep....

It's not that you can't, everyone is different so depending on your particular body type, exercise routine and caloric need some may even find it useful. Generally speaking when at rest you typically burn fewer calories, unlike proteins, a surplus of carbs, not burned by normal bodily functions are more likely to get stored as fat. Again, if not followed is it a fail all, no,
but I believe there is some merit to it and practice it myself. If you're going to undergo the task you may as well take advantage of everything proven to have advantages.

[Yendor]

Originally Posted by stt816

why can't you consume excessive carbs before sleep....I could easily hit all my fiber throughout the day and have a pop tart right in bed if it fits, why not...

i am definitely not repeating what has been going on in this thread...what i am saying is

nutrient timing is irrelevant to weight loss or muscle building (meaning pre workout, post workout, before bed, breakfast is not the most important meal) worry about hitting your macros, doesn't matter how you time them
you can fit your favorite foods into your diet within reason
light weights more reps does not equal cutting
there is no definition of a "clean food"
there is no need to cut out carbs to lose weight

I tend to agree with you. I am losing weight eating whatever I want as long as it is in the allotted calorie count (currently at 1800 a day for me). This is an interesting article on a study done in the mid 60's regarding calories VS types of food eaten. For the record I like to get a full belly, so I eat lots of foods that have fewer calories per ounce so I can shovel more into my gizzard. That doesn't mean I avoid any foods though, but I tend to eat more whole and natural foods as my wife and I like to cook too. So far my weight loss has been 13lbs lost between Jan 2nd and March 8th. Exercise has been minimum. <<that changes tonight by adding HIIT (my spin cycle was delivered).
http://www.pbs.org/wgbh/nova/body/is...a-calorie.html