Diet, Nutrition and SupplementationPost here for supplement reviews or nutritional advice. If you're trying to get "ripped abz" THIS is where you should be.
Alright peeps, I'm struggling here. For the past month I've cleaned my diet up significantly (i.e eating more natural and with more frequency throughout the day). I've started getting back into the gym by doing 45 mins. of cardio a day. Within the first week to week and half I dropped 5 lbs. I understand that this was most likely water weight. Since then, I've basically been stuck there. I'm trying my hardest not to resort to the Atkins or South Beach type diets but it's hard whenever everyone around me is eating this way and telling me every other day about the next pound or two they've lost and I'm staying stagnent while working my butt off.
Anyone got any encouraging advice? Thanks.
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\"Many of life\'s failures are people who did not realize how close they were to success when they gave up... \" - Thomas Edison
Really? I love to lift but it seems like when I lift my weight actually goes up. Plus I've got plenty of muscle on my frame if I could just get rid of the bodyfat on top. I've probably got a Mesomorphic body type with Endomorphic tendencies if that makes sense. If you were to look at me you can tell that I've been in shape before but I've got the layer or two of fat on me that just doesn't want to seem to budge. I guess I've talked to so many people and read so much stuff that I'm seriously confused on what approach to take to getting the fat off.
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\"Many of life\'s failures are people who did not realize how close they were to success when they gave up... \" - Thomas Edison
If you don't lift weights, how are you going to keep the muscle that is under the layer of fat?
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And major action will certainly make you feel a bit uncomfortable, which is absolutely fine. You've gotta get excited about feeling uncomfortable, you've gotta love feeling slightly uncomfortable, because you know that you're stepping outside the boundaries that you used to create.
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Lifting weigths will add muscle. Muscle increases metabolism and burns fat. Yes, your weight may go up (temporarily) but your body fat percentage will go down, and so will your weight soon after.
Lift weights. Do HIIT. Eat right, 5-6 smaller meals a day. DON'T FORGET TO REST!!!! Rest is imperative in the weight-loss equation.
Hang in there Pitbull - I'll third the 'lift weights' suggestion, for all of the reasons stated above. Try to pick a specific training program and stick to it.
Change your 45 minute runs to 15-20minute HIIT sessions. You'll lose the fat faster without burning up your muscle (which you are doing with over 20 minutes of cardio)
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Fool me once, shame on you. Fool me twice, you cold-hearted bastard. You did it again!
Originally posted by obsolete: What are your stats? What does your diet look like exactly?
Stats are:
ht: 5"7'
wt: 215
age: 27
bf%: guessing b/t high 20s to 30.?????
This may not have been a great day but this is an example of what I ate in a day last week. Typically my calories are much lower but I think I need to keep them around 2200 a day.
Originally posted by Bo: Change your 45 minute runs to 15-20minute HIIT sessions. You'll lose the fat faster without burning up your muscle (which you are doing with over 20 minutes of cardio)
What exactly is HITT? High Intensity Interval Training? Just jogging and sprinting? Is that right? Is it better to do this after or before weights?
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\"Many of life\'s failures are people who did not realize how close they were to success when they gave up... \" - Thomas Edison
The best would be in between your weight liftings session. As to what it is, yeah basically you sprint for 30 seconds, jog for 30. Repeat. Some say sprint for 30, jog for 1 min but that just lowers the intensity IMO and takes away the H in the HIIT.
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Fool me once, shame on you. Fool me twice, you cold-hearted bastard. You did it again!
Not to bad of a diet, however you need to lose the Sour Cream....definitely no good for you. Also, the Flour tortillas are horrible, your spiking Insulin with those babies and therefore storing more fat.
I would absolutely push the idea that you need weight training. Cut back on the steady state crap cardio, it burns muscle and keeps your metabolism down. If you want to do cardio do HIIT (High Intensity Interval Training).
I would say at this point the best type of weight training for you would be circuit training or turbulence training. And remember, keep calories 500 below your BMR+Daily Activites.
Location: Philly on one side, Pittsburgh on another, the Green Between...
Posts: 5,857
Get rid of the sour cream.
Chicken--skinless, non-coated.
Watch the bagel--is it whole wheat, or made with whole wheat? Check out the first and second ingredients and you should have your answer. You might want to switch to oatmeal in the am.
A whole cup of almonds is a lot of almonds.
Those tortillas are death.
Vegetables are your friends: red peppers, carrots, broccoli, spinach, kale, etc.....think lots of colors.
Good fats are your friends: Natural peanut butter, walnuts, flax oil, olive oil....
Here's how to determine your calorie needs:
weight in pounds x 11
IF you are under 30 years old:
multiply by 1.3 if you are fairly inactive, have fairly high body fat, or are new to lifting
multiply by 1.4 if you are moderately active, have a job where you are not sitting at a desk but are up and walking/carrying/doing physical tasks.
multiply by 1.5 if you are very active, participate in sports on top of your workouts, have been weight training for at least a year (regularly), or have pretty low body fat.
If you're 30 to 40, subtract 0.05 from these values, so you multiply by 1.25, 1.35 or 1.45 for sedentary, moderately active, and very active respectively.
If you're over 40, subtract 0.1 from these values, so you are using 1.2, 1.3 or 1.4 for your multiplication values.
For maintenance, keep the numbers you get. If your goal is weight loss, subtract between 500 to 1000 calories per day. If your goal is weight gain, add up to 500 calories per day.
Ok so for me it would be 215 x 11= 2365 x 1.3=3074.5-500 = 2574.5 I'm not new to weight lifting or excercise, but I do have a job where I sit for most of the day and I guess my body fat would be considered high.
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\"Many of life\'s failures are people who did not realize how close they were to success when they gave up... \" - Thomas Edison
quote:Originally posted by Bo: Change your 45 minute runs to 15-20minute HIIT sessions. You'll lose the fat faster without burning up your muscle (which you are doing with over 20 minutes of cardio)
What exactly is HITT? High Intensity Interval Training? Just jogging and sprinting? Is that right? Is it better to do this after or before weights? [/quote]HIIT is basiclly where you sprint for X period of time and then jog(at a slow steady pace) for y period of time. It would look something like this...
-5 minute warm up
-1 minute sprint
-2 minute jog
-1 minute sprint, etc for 3-8 sets
-3 minute cool down
The entire session should last no more then 25 minutes. You can chnage the sprint:jog ratio as well.
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