Getbig Bodybuilding, Figure and Fitness Forums
Getbig Main Boards => Gossip & Opinions => Topic started by: judochoke on August 23, 2015, 06:51:37 PM
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as of today, I'm 276, naked, age 58. I'm a fat fuck. i have a stomach that i can't lose, i have not one cut on my body. i retired 3 months ago, and most days i go to the gym 2 times a day. early in the morning
to walk on the treadmill, then back around 2 pm for the weights. after 40 years of lifting, reading muscle mags, watching videos, reading mens health, i can truthfully say i don't have a clue on what I'm doing????
I'm not on trt, I'm as strong as a bull. but I'm tired of being fat. i went to the beach last week and went in the water without my shirt. looked like a fat whale.i try to eat right, but i don't.
should i hire someone for a diet? thinking about emailing mike o hearn for a diet plan, that's how fucked up i am now. i hit sit-ups twice a week,
just tired of being over 250 pounds of shit. any help would be appreciated. thanks, judo
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Didn't you just post yesterday that you went to in-n-out and got a triple animal style burger?
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You know exactly what the problem is. It's just a motivational problem, same reason I'm fatter than I would like. Losing weight/fat is easy... in theory.
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chicken breast and salad 5-6 X a day with plenty of water and stop training stupid.
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Carb Cycling For Fat Loss
by Tim Wescott
Last updated: May 28, 2015
Carbohydrates are used as energy by the body; they fuel our workouts, and provide ample fuel over the course of any day. Learn what carb cycling is and why it's not the evil thing people say!
When dieting for a bodybuilding contest, I use an arsenal of weapons to lose unsightly excess body fat. One of the dietary procedures I institute, is to cycle my carbs.
Carbohydrates are used as energy by the body; they fuel our workouts, as well as providing ample fuel to be used throughout the course of the day. Ingesting carbs also replenishes our glucose and glycogen stores to prevent fatigue.
Carb cycling allows you to still eat carbs from clean sources, without adding body fat, and cycling enables you to better utilize fat for burning as fuel, as opposed to burning carbs and muscle tissue for fuel.
Are Carbs The Evil Enemy?
Carbs are not the evil villain the media makes them out to be. Improper carb timing can however, cause these carbs to be stored as fat. Carbs are not essential to the body, but they make dieting, and eating in general, a lot easier and more pleasurable... as long as the carbs are from the proper sources.
Carbs get a bad rap in the news lately, due to people jumping on the proverbial bandwagon to make a buck off the latest trend in dieting.... low carbs! There are tons of low carb foods hitting the grocery stores daily, everything from bread, to potato chips, can now be found with a low carb label.
A few years back it was all about bashing fats... remember?
What will it be next year... protein? We'll just have to wait and see I guess, but they'll think of something.
Junk Carbs
Carbohydrates eaten in excess, or eaten at the wrong times, can help to add adipose tissue to the body, but they are not a bad thing if incorporated into a diet properly. Eat the majority of your carbs early in the day and at the post-workout meal, tapering off on them as the day goes on.
Never eat carbs late at night, opt for protein instead. Sugar laden junk foods are always bad, and they are comprised mostly of carbs, and fat. In turn, they should have no place in a serious bodybuilders diet.
If people eliminated, or cut down on junk food alone, they would lose a lot of weight, and look and feel much better for it. Quitting junk food however, is usually too much to ask for most people. Most junk food is simply calorie dense garbage, totally devoid of any nutrients.
When I devise a diet for a trainee, the first step I implement is to have them cut back on junk gradually, until it is totally eliminated from the diet, except for the rare occasional treat. Once it's gone from the diet, it's usually not thought about again, except for the occasional craving.
Eating junk food is a conditioned thing that can, and should be eliminated. In this article I will outline a plan that still allows you to eat healthy amounts of good carbs, and still lose fat in the process.
As I mentioned earlier, it's not carbs that are the villain, but rather the type of carbs eaten, and the specific times that they are ingested. If you are indulging in junk food on a daily basis, then you will most likely get fatter.
Another problem is eating carbs too close to bedtime, when your activity and expenditure of energy is lessened. This is not a mystery, and all that's needed by the person looking to lose body fat is a lifestyle change! Cut down on eating the cr@p, and you'll be well on your way to better health, increased energy, and a leaner body.
The Proper Attitude!
When talking to bodybuilder's and others, that want to lose fat, or increase muscular definition for competition purposes, I often find a trend in their thinking that they can still eat things in moderate portions that are usually considered taboo, while on most diets.
Terms like "re-feed," "cheat meal," and "cheat day," almost always come up. These ideas can be used to your advantage, but in my opinion, you should wait until you are pretty close to achieving your desired body fat % goals before even thinking about them at all.
Yes folks, I'm an "old school" type of guy who will tell you right off the bat, that you MUST make some sacrifices, and give up all negative eating habits to achieve these goals if you want to succeed in losing fat or winning a contest!
I typically diet down for bodybuilding contests achieving approximately 3-5% body fat. Did I accomplish this while cheating and eating the occasional junk treat? My answer is a resounding NO. I suffered a bit here and there, but once I flip the switch in my mind to eat "clean" I do just that.
There can be no half measures. You must get into the proper mindset and stay completely focused on achieving your goals, if you screw around and cheat once, you will repeat this cheating again and again. I know this from early attempts at getting cut-up, and from experiences learned from training my clients. Remain steadfast on your mission to getting lean, and you most definitely will.
Cycling Carbs!
What we do when we cycle carbs in the manner that I advise, is to have three low carb days, followed by two higher carb days, to aid in recovery, and to replenish glycogen. This gives us just the right amount of carbs to be used as fuel without becoming an excessive amount.
Always use carbs from clean foods not junk foods of course. The most important thing about carb cycling, in my opinion, is too never go too high throughout the diet, except for the latter stages, and only if necessary. We'll discuss this aspect of the diet later in this article!
What I recommend as a starting point, to determine just how many carbs you should eat on your highest day, is to eat 1 to 1.5 grams of carbs per pound of bodyweight. Start out using the latter number and adjust according to your results.
I might add that it is vital to keep a nutrition journal when cycling carbs to be able to chart progress and make adjustments during the diet. This takes the guesswork out of dieting, and can also be looked back upon in the future to see how the body responded to certain tactics, and is an invaluable tool.
NOTE: Do not count fibrous vegetables into your total carb count for the day. They are low in calories and carbs and are a good source of fiber and do not count in the scheme of things while carb cycling. Only count starchy complex carbs.
Some tweaking will of course be necessary for most, as some of us are a bit more "carb sensitive" than others. Activity level, training intensity level, age, as well as sex, will determine how much you will need to adjust things, but as a rule I have found that 200 grams of carbs as your highest amount, is a good place to start.
After a time you can decide whether you want to raise them a bit, or lower them, based on your results, and your body's feedback. It is a good practice to try this technique well in advance of your contest to sort of "learn" your body, and how it responds to this procedure.
Below is an example of my 5-day carb cycling method using 200 grams of carbs as the highest amount on a high day.
Day-1: 150 grams
Day-2: 100 grams
Day-3: 50 grams
Day-4: 125 grams
Day-5: 200 grams
Repeat cycle as written, throughout the course of the diet.
Essentially what I do is drop 50 grams of carbs over the course of the first 3 days, then increase by 75 grams, for the next two days. Some people prefer to raise fat intake on the lower carb days, or to increase fats on their off training days, to make up for the lost calories on the lower carb days.
You can do this if you choose to, but I find it interferes with the fat burning process as fat is a calorie dense macronutrient that is needed by the body, but builds no muscle.
CARBOHYDRATE NEEDS CALCULATOR
Enter your daily caloric intake (in kcals) and press "Calculate".
Daily Caloric Intake:
kcals
Your Daily Carbohydrate Needs Are:
between 55% = grams
and 60% = grams
I also believe that without the fat increase you will burn more fat as fuel on the low carb days, especially when training hard, dieting and doing cardiovascular workouts. Besides as far as calories go, protein and carbs are not calorie dense and you must be in a calorie deficit to lose body fat for a lengthy period of time such as a 16 week contest prep diet or just a fat loss diet for the fitness enthusiast, no matter if he or she competes or not.
Reaching A Plateau!
Eventually, you will more than likely reach a fat burning plateau, and this is the time where we can implement a "tweak" in the cycle plan. The body is resistant to change and it will eventually adapt to any stressors put upon it so after a time you may stop burning fat as fuel.
This is a good time to suddenly eat 3-4 good high carb days in a row ,or to simply eat a "cheat" meal or have a "cheat" day, just to trip up the metabolism, and get it jump-started so to speak, thus enabling the fat burning process to resume.
Another way you can also accomplish this is to go to zero carbs for 3 days and 3 days only. This will accomplish the same thing as the 3-4 high carb days or the "cheats." This is the only time to take fibrous vegetables into consideration, as no carbs whatsoever should be ingested during the 3 zero carb days.
Do not stay at zero carbs for any longer than 3 days, and never go below 50 carbs as your lowest amount, throughout the entire length of the diet other than the occasional zero carb 3 day period. Any lower, and the brain suffers, and thinking becomes cloudy, as the brain needs a certain amount of carbs to function optimally.
Complex Carbs!
These are the best sources of clean carbs to use when dieting in general, and when cycling carbs:
Baked Potatoes
Yams
Sweet Potatoes
Brown Rice
Oatmeal
Cream Of Wheat
Grits
Sources Of Clean Carbs
Food Calories Protein Carbs Fat Details
Baked Potatoes 93 8% 1% 3% [ VIEW ]
Yams 118 5% 95% 1% [ VIEW ]
Sweet Potatoes 27 13% 95% 6% [ VIEW ]
Brown Rice 370 9% 84% 7% [ VIEW ]
Oatmeal 333 14% 88% 7% [ VIEW ]
Cream Of Wheat 342 10% 92% 3% [ VIEW ]
Grits 28 43% 75% 11% [ VIEW ]
I do not eat bread of any kind, or dairy products when dieting, and I recommend that you don't either, to help optimize fat burning.
The only time to eat simple carbs other than vegetables is at the post-workout meal when you should take in 50 grams of dextrose with a whey protein shake immediately after training. You do add these carbs from dextrose into your daily total, because even though they are utilized efficiently by the body at the post-workout feeding, they are still carbs, and should count towards your total for the day.
Don't worry about the glycemic index of the foods, but instead be more concerned with total carbs ingested for the day. It should never be too high!
I also recommend HIIT cardio while dieting, and a high protein intake throughout the diet, as this will help to ensure that you retain the hard earned muscle that you've garnered from your training.
I hope this article helps you out in your quest for a better physique, and better health, via a lean muscular body.
THANK ME LATER!
-
Carb Cycling For Fat Loss
by Tim Wescott
Last updated: May 28, 2015
Carbohydrates are used as energy by the body; they fuel our workouts, and provide ample fuel over the course of any day. Learn what carb cycling is and why it's not the evil thing people say!
When dieting for a bodybuilding contest, I use an arsenal of weapons to lose unsightly excess body fat. One of the dietary procedures I institute, is to cycle my carbs.
Carbohydrates are used as energy by the body; they fuel our workouts, as well as providing ample fuel to be used throughout the course of the day. Ingesting carbs also replenishes our glucose and glycogen stores to prevent fatigue.
Carb cycling allows you to still eat carbs from clean sources, without adding body fat, and cycling enables you to better utilize fat for burning as fuel, as opposed to burning carbs and muscle tissue for fuel.
Are Carbs The Evil Enemy?
Carbs are not the evil villain the media makes them out to be. Improper carb timing can however, cause these carbs to be stored as fat. Carbs are not essential to the body, but they make dieting, and eating in general, a lot easier and more pleasurable... as long as the carbs are from the proper sources.
Carbs get a bad rap in the news lately, due to people jumping on the proverbial bandwagon to make a buck off the latest trend in dieting.... low carbs! There are tons of low carb foods hitting the grocery stores daily, everything from bread, to potato chips, can now be found with a low carb label.
A few years back it was all about bashing fats... remember?
What will it be next year... protein? We'll just have to wait and see I guess, but they'll think of something.
Junk Carbs
Carbohydrates eaten in excess, or eaten at the wrong times, can help to add adipose tissue to the body, but they are not a bad thing if incorporated into a diet properly. Eat the majority of your carbs early in the day and at the post-workout meal, tapering off on them as the day goes on.
Never eat carbs late at night, opt for protein instead. Sugar laden junk foods are always bad, and they are comprised mostly of carbs, and fat. In turn, they should have no place in a serious bodybuilders diet.
If people eliminated, or cut down on junk food alone, they would lose a lot of weight, and look and feel much better for it. Quitting junk food however, is usually too much to ask for most people. Most junk food is simply calorie dense garbage, totally devoid of any nutrients.
When I devise a diet for a trainee, the first step I implement is to have them cut back on junk gradually, until it is totally eliminated from the diet, except for the rare occasional treat. Once it's gone from the diet, it's usually not thought about again, except for the occasional craving.
Eating junk food is a conditioned thing that can, and should be eliminated. In this article I will outline a plan that still allows you to eat healthy amounts of good carbs, and still lose fat in the process.
As I mentioned earlier, it's not carbs that are the villain, but rather the type of carbs eaten, and the specific times that they are ingested. If you are indulging in junk food on a daily basis, then you will most likely get fatter.
Another problem is eating carbs too close to bedtime, when your activity and expenditure of energy is lessened. This is not a mystery, and all that's needed by the person looking to lose body fat is a lifestyle change! Cut down on eating the cr@p, and you'll be well on your way to better health, increased energy, and a leaner body.
The Proper Attitude!
When talking to bodybuilder's and others, that want to lose fat, or increase muscular definition for competition purposes, I often find a trend in their thinking that they can still eat things in moderate portions that are usually considered taboo, while on most diets.
Terms like "re-feed," "cheat meal," and "cheat day," almost always come up. These ideas can be used to your advantage, but in my opinion, you should wait until you are pretty close to achieving your desired body fat % goals before even thinking about them at all.
Yes folks, I'm an "old school" type of guy who will tell you right off the bat, that you MUST make some sacrifices, and give up all negative eating habits to achieve these goals if you want to succeed in losing fat or winning a contest!
I typically diet down for bodybuilding contests achieving approximately 3-5% body fat. Did I accomplish this while cheating and eating the occasional junk treat? My answer is a resounding NO. I suffered a bit here and there, but once I flip the switch in my mind to eat "clean" I do just that.
There can be no half measures. You must get into the proper mindset and stay completely focused on achieving your goals, if you screw around and cheat once, you will repeat this cheating again and again. I know this from early attempts at getting cut-up, and from experiences learned from training my clients. Remain steadfast on your mission to getting lean, and you most definitely will.
Cycling Carbs!
What we do when we cycle carbs in the manner that I advise, is to have three low carb days, followed by two higher carb days, to aid in recovery, and to replenish glycogen. This gives us just the right amount of carbs to be used as fuel without becoming an excessive amount.
Always use carbs from clean foods not junk foods of course. The most important thing about carb cycling, in my opinion, is too never go too high throughout the diet, except for the latter stages, and only if necessary. We'll discuss this aspect of the diet later in this article!
What I recommend as a starting point, to determine just how many carbs you should eat on your highest day, is to eat 1 to 1.5 grams of carbs per pound of bodyweight. Start out using the latter number and adjust according to your results.
I might add that it is vital to keep a nutrition journal when cycling carbs to be able to chart progress and make adjustments during the diet. This takes the guesswork out of dieting, and can also be looked back upon in the future to see how the body responded to certain tactics, and is an invaluable tool.
NOTE: Do not count fibrous vegetables into your total carb count for the day. They are low in calories and carbs and are a good source of fiber and do not count in the scheme of things while carb cycling. Only count starchy complex carbs.
Some tweaking will of course be necessary for most, as some of us are a bit more "carb sensitive" than others. Activity level, training intensity level, age, as well as sex, will determine how much you will need to adjust things, but as a rule I have found that 200 grams of carbs as your highest amount, is a good place to start.
After a time you can decide whether you want to raise them a bit, or lower them, based on your results, and your body's feedback. It is a good practice to try this technique well in advance of your contest to sort of "learn" your body, and how it responds to this procedure.
Below is an example of my 5-day carb cycling method using 200 grams of carbs as the highest amount on a high day.
Day-1: 150 grams
Day-2: 100 grams
Day-3: 50 grams
Day-4: 125 grams
Day-5: 200 grams
Repeat cycle as written, throughout the course of the diet.
Essentially what I do is drop 50 grams of carbs over the course of the first 3 days, then increase by 75 grams, for the next two days. Some people prefer to raise fat intake on the lower carb days, or to increase fats on their off training days, to make up for the lost calories on the lower carb days.
You can do this if you choose to, but I find it interferes with the fat burning process as fat is a calorie dense macronutrient that is needed by the body, but builds no muscle.
CARBOHYDRATE NEEDS CALCULATOR
Enter your daily caloric intake (in kcals) and press "Calculate".
Daily Caloric Intake:
kcals
Your Daily Carbohydrate Needs Are:
between 55% = grams
and 60% = grams
I also believe that without the fat increase you will burn more fat as fuel on the low carb days, especially when training hard, dieting and doing cardiovascular workouts. Besides as far as calories go, protein and carbs are not calorie dense and you must be in a calorie deficit to lose body fat for a lengthy period of time such as a 16 week contest prep diet or just a fat loss diet for the fitness enthusiast, no matter if he or she competes or not.
Reaching A Plateau!
Eventually, you will more than likely reach a fat burning plateau, and this is the time where we can implement a "tweak" in the cycle plan. The body is resistant to change and it will eventually adapt to any stressors put upon it so after a time you may stop burning fat as fuel.
This is a good time to suddenly eat 3-4 good high carb days in a row ,or to simply eat a "cheat" meal or have a "cheat" day, just to trip up the metabolism, and get it jump-started so to speak, thus enabling the fat burning process to resume.
Another way you can also accomplish this is to go to zero carbs for 3 days and 3 days only. This will accomplish the same thing as the 3-4 high carb days or the "cheats." This is the only time to take fibrous vegetables into consideration, as no carbs whatsoever should be ingested during the 3 zero carb days.
Do not stay at zero carbs for any longer than 3 days, and never go below 50 carbs as your lowest amount, throughout the entire length of the diet other than the occasional zero carb 3 day period. Any lower, and the brain suffers, and thinking becomes cloudy, as the brain needs a certain amount of carbs to function optimally.
Complex Carbs!
These are the best sources of clean carbs to use when dieting in general, and when cycling carbs:
Baked Potatoes
Yams
Sweet Potatoes
Brown Rice
Oatmeal
Cream Of Wheat
Grits
Sources Of Clean Carbs
Food Calories Protein Carbs Fat Details
Baked Potatoes 93 8% 1% 3% [ VIEW ]
Yams 118 5% 95% 1% [ VIEW ]
Sweet Potatoes 27 13% 95% 6% [ VIEW ]
Brown Rice 370 9% 84% 7% [ VIEW ]
Oatmeal 333 14% 88% 7% [ VIEW ]
Cream Of Wheat 342 10% 92% 3% [ VIEW ]
Grits 28 43% 75% 11% [ VIEW ]
I do not eat bread of any kind, or dairy products when dieting, and I recommend that you don't either, to help optimize fat burning.
The only time to eat simple carbs other than vegetables is at the post-workout meal when you should take in 50 grams of dextrose with a whey protein shake immediately after training. You do add these carbs from dextrose into your daily total, because even though they are utilized efficiently by the body at the post-workout feeding, they are still carbs, and should count towards your total for the day.
Don't worry about the glycemic index of the foods, but instead be more concerned with total carbs ingested for the day. It should never be too high!
I also recommend HIIT cardio while dieting, and a high protein intake throughout the diet, as this will help to ensure that you retain the hard earned muscle that you've garnered from your training.
I hope this article helps you out in your quest for a better physique, and better health, via a lean muscular body.
THANK ME LATER!
Thread ends here. ^^^^
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Didn't you just post yesterday that you went to in-n-out and got a triple animal style burger?
x2
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Wes, my older brother, we aren't talking about the last 5 pounds for a show. We are talking 60-75 pounds here.
Honestly, 3 sets of stop eating so much shit would be a start.
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Wes, my older brother, we aren't talking about the last 5 pounds for a show. We are talking 60-75 pounds here.
Honestly, 3 sets of stop eating so much shit would be a start.
And indeed that SHOULD be the start!!
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Honestly, 3 sets of stop eating so much shit would be a start.
x2
Weight loss is all about energy balance.
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I'm a loser coach :'(
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I'm a loser coach :'(
Think of it this way judochoke, that burger was probably 500+ calories. Do exactly what you're doing now but don't eat that.
I find small calorie deficits are the only real sustainable plan. Even 500/day is a bit much.
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Tim - Sarah says hello.
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judo choke im going to be honest
a few years ago i was up to 240 and felt like shit. what i did to drop down to 175 which i am at now i never want to do again
i did cardio twice every day in a fucking sauna suit. this was harsh and brutal. not to mention i ate low carbs
you got to be willing to sacrifice if you wan tto cut some serious weight.
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Dear Judochoke,
I can empathize with your depression over the difficultly in losing weight.
You have already received some excellent advice and diet plans.
Perhaps the only thing I could offer is some chat time with IFPP Pro Craig Richardson. You can ask him any questions you like.
You can speak to him once week to check in on your progress.
You can just vent to him if you like and he can offer a little advice.
Depression is a most terrible anvil with which to be hit and if I can do anything to help alleviate your depression, I offer it.
But again, you've already received some great advice. Just thought I might add a little something if it can help you.
Harley
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oh judo
that article wes posted is spot on, you fallow that with alot of cardio, you will lose weight.
but you go tto be committed and be willing to suffer. getting into shape when your overweight is not easy, your mind is going to
fuck with you . there will be times you dont want to work out, just make yourself no matter what. i suggest you get a very good mp3
player- portable amp, and good headphones, make play lists, do your cardio first thing in the morning when you get up.
thats what i do
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I'm a loser coach :'(
Someone I loved struggled with weight issues all of her life. It was heartbreaking to feel her pain. Her self-image was never great. Funny thing is she didn't overeat. She ate the wrong foods sometimes. You saying you are a "loser" reminds me of how she felt. She never was a fat as she thought she was.
People tell you it is all about willpower. Willpower will only get you so far. There are a multitude of things that affect you perceived inability to loose weight. Some of them are; your attitude, your genetics, how honest you are with yourself and so on. If you expect unrealistic results, you are bound to fail. Give weight loss some time. After all, it took time to gain the weight in the first place. What if you could only loose 8 oz. a week, in a year you'd be down 26 lbs. and many people do much better than this if they stick to it. If you are looking for a good diet plan, try Weightwatchers. It is one that many people are very successful with.
It is brave of you to seek help and advice here on Getbig. Many of these clowns can be very cruel....often it is just a cover up for their own insecurities.
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judo when i was cutting weight,
i got down to 215 in a month- then i had some serious foot problems, i could barely walk you know what i did
i was like fuck this i am not putting that weight back on, so you know what i did , i wrote a bike twice a day , i fucking hated it .
but i kept doing it till my feet healed up , you can do it. just make yourself
dont stop stay hungry, and it will happen-
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chicken breast and salad 5-6 X a day with plenty of water and stop training stupid.
I doubt his training is what he says it is. It would be quite unusual to have enough energy to train the way he claims he does unless you did it in slow-motion.
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Think of it this way judochoke, that burger was probably 500+ calories. Do exactly what you're doing now but don't eat that.
I find small calorie deficits are the only real sustainable plan. Even 500/day is a bit much.
A mistake many people make is that they eat too few calories. Small meals with reasonable calories from healthy food choices will give you the most energy. You actually need energy to lose weight. Haven't you noticed that very often thin people are hyperactive?
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i have to concur when i have cut my calories to low, i get super drained
but hey i only eat around 1500 a day now and feel fine. but they are clean calories
sugar can really fuck your energy levels up to
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Might as well go to the gym 2 times a week with a good diet than have a shitty diet and go to the gym 2ce a day for 7 days a week (that's too much anyway) ... Start eating right and it will be easier for you...It's much easier to eat 4,000 cals of fast food than 4,000 cals of clean food...(even though it's easy for me to do both ;D)
Drugs will not fix this either...You don't need Mike o'hearns homo ass either
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Wes' article is great, but if you want an easy start just eat meat, veg, fruit and tons of water and stick to it. Forget about poundages and and move more with less rest. No magic to it.
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judo also and dont think im sounding like a dick
when your doing cardio you have to break a sweat and imean you better be fucking drenched, if your not sweating its not working
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as of today, I'm 276, naked, age 58. I'm a fat fuck. i have a stomach that i can't lose, i have not one cut on my body. i retired 3 months ago, and most days i go to the gym 2 times a day. early in the morning
to walk on the treadmill, then back around 2 pm for the weights. after 40 years of lifting, reading muscle mags, watching videos, reading mens health, i can truthfully say i don't have a clue on what I'm doing????
I'm not on trt, I'm as strong as a bull. but I'm tired of being fat. i went to the beach last week and went in the water without my shirt. looked like a fat whale.i try to eat right, but i don't.
should i hire someone for a diet? thinking about emailing mike o hearn for a diet plan, that's how fucked up i am now. i hit sit-ups twice a week,
just tired of being over 250 pounds of shit. any help would be appreciated. thanks, judo
1.) Stop eating so much.
-
chicken breast and salad 5-6 X a day with plenty of water and stop training stupid.
Seriously this, but maybe don't need more than 4 times a day. And you can put plenty of dressing on your salad. Or change the chicken to steak. Pretty much reduce the carbs, spread out the meals and sweat HARD from 30 mins cardio a day. If you want weights too, go for it. Do this for a year and you won't believe the difference.
Maybe a cheat day once a week where you can recard after the first month.
What do you got to do anyway?
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eat as much lean meat and veg as you like for 3 months.
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judo also and dont think im sounding like a dick
when your doing cardio you have to break a sweat and imean you better be fucking drenched, if your not sweating its not working
A much better way to judge your activity is to use a heart monitor. A gradual ramp up until you are doing 45 minutes at 150 beats a minute, every other day.
I like a ten speed bike on a wind trainer as opposed to a treadmill.
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Get on TRT and cut back on calories. Better yet do a cycle, some testosterone Enanthate and d-bol should do it for your first cycle. Maybe some Nolvadex for any excess estrogen production and for PCT. What have you got to lose, if you stay the way you are your remain high risk health wise. The only other option is strict calorie restrictions of an extended period.
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If you are on the heavy side, you will aromatize that test rather easily.
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Get on TRT and cut back on calories. Better yet do a cycle, some testosterone Enanthate and d-bol should do it for your first cycle. Maybe some Nolvadex for any excess estrogen production and for PCT. What have you got to lose, if you stay the way you are your remain high risk health wise. The only other option is strict calorie restrictions of an extended period.
Test and d-bol??????????
Guy looks like Butterbean, thats the last thing he needs.
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Test and d-bol??????????
Guy looks like Butterbean, thats the last thing he needs.
I know, what kind of advice is that???
-
Test and d-bol??????????
Guy looks like Butterbean, thats the last thing he needs.
It's cheap, easy first cycle. Also easy to get. What do you recommend. Clen, Anavar what?? Admittedly I am no expert having never tried ped's but I know plenty who have. But whatever way he goes he needs to reduce his calorie consumption.
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It's cheap, easy first cycle. Also easy to get. What do you recommend. Clen, Anavar what?? Admittedly I am no expert having never tried ped's but I know plenty who have. But whatever way he goes he needs to reduce his calorie consumption.
I wouldnt expect anyone over 13% BF to be taking any kind of gear.
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This is my offseason!
Get a fucking scale and weigh ALL YOUR FUCKNING FOOD AND BEVERAGE. Eat 1700-2700kcal/day (depend on how much you train) for 2 fucking years and then come back...u CANT do it, most people cant do it, no motiivation, weak brain, weak mind, to lazy! Stay in shape is like money on the bank account, its hard work...most people cant do it, its where drugs and illugual buissness come to play.
Shut the fuck up!
Im 36 and all natural
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...
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Praying Mantis of peace.
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Test and d-bol??????????
Guy looks like Butterbean, thats the last thing he needs.
Maybe he subscribes to Groink Principles: 'start' using steroids and lose weight.
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Wes, my older brother, we aren't talking about the last 5 pounds for a show. We are talking 60-75 pounds here.
Honestly, 3 sets of stop eating so much shit would be a start.
Ignore that complicated contest prep stuff wes is talking about. 1800-2000 cals a day, some cardio, and bam...weight drops
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Ignore that complicated contest prep stuff wes is talking about. 1800-2000 cals a day, some cardio, and bam...weight drops
Doing drugs is never a sustainable way of living. Its shit and bullshit. Real result will be kept for the rest of peoples life...Learn to eat less, learn to train, learn to be consistant.
Agree 100% about the 2000calorie diet combined with some cardio and training...3-4 days/week
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Walking for an hour burns about 300 calories. 300 calories of junk food can be eaten in about 2 minutes.
The point is that exercise is an inefficient way to lose weight. It's all about diet.
Start with the starchy carbs. Instead off eating them 3+ times a day. Eat them 3x a week.
Doing this will probably reduce your weekly caloric intake by 5k.
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walk...first. Itīs ok for people to say do Tons of Cardio but at your weight you have to start from scratch. First 2 Months walk 5-7 Days a week for 1 Hour. Walk at a good pace and at your weight it will be hard enough. I know enough people who try to go full power straight from the word go and end up giving up simply because it was badly planned and are frustrated and discouraged. Later as you lose weight hit some Hills and slowly break into a jog for a few minutes,walk and repeat. Keep doing this and you will be surprised how quickly you cover the route you walked at the start. When you get to the point of running 15 minutes non stop then you can pick it up.
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Ignore that complicated contest prep stuff wes is talking about. 1800-2000 cals a day, some cardio, and bam...weight drops
A bodybuilding contest is a "Special Project." For long term weight loss, there has to be a lifestyle change.
That's what fat people don't get. Food has to become a less important part of your life. It can't be a recreational activity or a way to deal with stress.
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Walking for an hour burns about 300 calories. 300 calories of junk food can be eaten in about 2 minutes.
The point is that exercise is an inefficient way to lose weight. It's all about diet.
Start with the starchy carbs. Instead off eating them 3+ times a day. Eat them 3x a week.
Doing this will probably reduce your weekly caloric intake by 5k.
True and people Drink Calories too. Used to know a guy years ago who Drank 5 large Bottles of Coca Cola a Day. He stopped it and started cycling to work and lost weight very fast. Never looked slim but compared to the way he was it was a big improvement.
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A much better way to judge your activity is to use a heart monitor. A gradual ramp up until you are doing 45 minutes at 150 beats a minute, every other day.
I like a ten speed bike on a wind trainer as opposed to a treadmill.
You can do that if you want but coming off drenched in sweat is where it's at. Much easier to figure out.
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You can do that if you want but coming off drenched in sweat is where it's at. Much easier to figure out.
Depends on the weight of the person,age,previous Illness,Medication etc.
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...
(http://www.getbig.com/boards/index.php?action=dlattach;topic=578656.0;attach=641334;image)
(http://i.dailymail.co.uk/i/pix/2011/05/04/article-0-0BE6232F00000578-771_634x416.jpg)
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Get off the fn computer so much may help.
Wes, I agree w that post about carbs. I like most of u can manipulate my body weight fairly easily with experience gained over the years. But I've never been a big believer in the carb timing. As long as your cal intake is below your expenditure I'm not sold on the timing thing.
I've always loved eating my carbs before bed as they help me sleep and recover.
Thots?
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Too much writing in this thread so I'll sum it up in pictors
(http://www.ukad.org.uk/assets/uploads/Images/News/2011/Clenbuterol-newsmain.jpg)
(http://dangerandplaycom.c.presscdn.com/wp-content/uploads/2014/01/serostim-hgh.jpg)
(http://s7d9.scene7.com/is/image/CYBEX/p_625T_1?wid=1000&hei=800)
(http://www-tc.pbs.org/food/files/2012/09/Sushi-5-1.jpg)
(http://truecouponing.com/wp-content/uploads/2015/03/Dole-Pineapple-Juice.jpg)
(https://keioaboutchocolate.files.wordpress.com/2014/06/13352910.jpg)
(http://www.effifoods.com/blog/wp-content/uploads/2015/05/sleep.jpg)
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Too much writing in this thread so I'll sum it up in pictors
(http://www.ukad.org.uk/assets/uploads/Images/News/2011/Clenbuterol-newsmain.jpg)
(http://dangerandplaycom.c.presscdn.com/wp-content/uploads/2014/01/serostim-hgh.jpg)
(http://s7d9.scene7.com/is/image/CYBEX/p_625T_1?wid=1000&hei=800)
(http://www-tc.pbs.org/food/files/2012/09/Sushi-5-1.jpg)
(http://truecouponing.com/wp-content/uploads/2015/03/Dole-Pineapple-Juice.jpg)
(https://keioaboutchocolate.files.wordpress.com/2014/06/13352910.jpg)
(http://www.effifoods.com/blog/wp-content/uploads/2015/05/sleep.jpg)
u forgot the weights
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I want to say how proud I am of all posters here. A guy asks a serious question and gets tons of correct quality advice almost immediately. And for free.
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I want to say how proud I am of all posters here. A guy asks a serious question and gets tons of correct quality advice almost immediately. And for free.
X2
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u forgot the weights
The what?
I want to say how proud I am of all posters here. A guy asks a serious question and gets tons of correct quality advice almost immediately. And for free.
There are some financial arrangements behind the scenes.
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u forgot the weights
This is just for weight loss.
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(http://ecx.images-amazon.com/images/I/51-5AOEgEDL._SX318_BO1,204,203,200_.jpg)
Buy this book and do everything it says. Seriously. Put the guy's recent allegations aside and learn from the best how to get ripped.
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Test and d-bol??????????
Guy looks like Butterbean, thats the last thing he needs.
Radical Plato must be pretty ignorant with regards to the effects of test combined with D-bol. When my doctor put me on this combo, I gained 40 lbs. In my case, that was the intent. If someone has low testosterone than getting it up to par may actually give them more energy which could result in weight loss when combined with a healthy diet and a solid exercise routine. D-bol is known for bulking up folks pretty quickly. Unfortunately some of that bulk is water retention.
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It's cheap, easy first cycle. Also easy to get. What do you recommend. Clen, Anavar what?? Admittedly I am no expert having never tried ped's but I know plenty who have. But whatever way he goes he needs to reduce his calorie consumption.
If you aren't educated in the all of effects of steroids, you probably should not offer advice on using them.
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(http://ecx.images-amazon.com/images/I/51-5AOEgEDL._SX318_BO1,204,203,200_.jpg)
Buy this book and do everything it says. Seriously. Put the guy's recent allegations aside and learn from the best how to get ripped.
I agree with this...Actually don't even put the recent allegations aside because a man shouldn't regret being a man you know what i'm sayin?
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I agree with this...Actually don't even put the recent allegations aside because a man shouldn't regret being a man you know what i'm sayin?
That may be your opinion and God bless if it is. But in pure terms of getting ripped, nobody does it better than Fogle.
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thanks for the advice boys. wes, your article looks great, going to follow it. today is day one of my new lifestyle.
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This is just for weight loss.
true but u could argue that
1. Muscle is active tissue that burns calories just to exist. The bigger the muscle the more calories needed to sustain it. Although this may be neglible.
2. A combo of cardio and resistance training is more effective at losing body fat than just cardio alone.
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thanks for the advice boys. wes, your article looks great, going to follow it. today is day one of my new lifestyle.
u won't make it.
Hey this is getbig!
If this isn't a gimmick good luck. Ask away for help if u need it.
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Eat less until you start losing. :)
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Wes' article is great, but if you want an easy start just eat meat, veg, fruit and tons of water and stick to it. Forget about poundages and and move more with less rest. No magic to it.
I've been doing this paleo type diet for the last 12 weeks and am about 4 weeks out from contest condition. I love it. And best of all it's sustainable, easy to cruise like this year round.
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Lol sushi and pineapple juice. gh15 principles ftw
I don't understand all the 'no carb advice'. My brain literally does not function without them.
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Eat less, move more. Sedentary lifestyle kills.
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Lol sushi and pineapple juice. gh15 principles ftw
I don't understand all the 'no carb advice'. My brain literally does not function without them.
The average American caloric intake is ~3700 a day. If you break down the macros, it comes out to about 350-400 grams of carbs. You don't have to cut carbs out completely to be normal body weight, just average about 150 grams a day.
If they do this, they'll almost certainly reduce fat intake as well, as most high carb foods also are high fat.
Exercise, IMO, should be done for health and fitness, with a byproduct being that you burn a few calories. You can only exercise so much without overdoing it and getting hurt. You can always not eat.
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I've been doing this paleo type diet for the last 12 weeks and am about 4 weeks out from contest condition. I love it. And best of all it's sustainable, easy to cruise like this year round.
Real paleo, with no dairy? I sorta did the paleo-lite, which is better marketed as "eat a lot of meat and cut carbs down a lot". I still eat dairy in the form of cheese. Cheese and bacon (preferably on a potato skin) are absolute essentials for health.
Back in the mid-90's, I tried the Anabolic Diet, which was just fat and protein. The first week without carbs was brutal, but oddly the social-stigma was the worst. This was before anybody knew anything about "Paleo" and I was a complete social outcast. Imagine having a lunch of a 12 oz steak and a pile of provolone cheese. The laughter from my fat peers was deafening.
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muslims dont think bacon is essential
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I've been doing this paleo type diet for the last 12 weeks and am about 4 weeks out from contest condition. I love it. And best of all it's sustainable, easy to cruise like this year round.
big chiro could you get us a small sample of what you eat on the paleo diet
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You know exactly what the problem is. It's just a motivational problem, same reason I'm fatter than I would like. Losing weight/fat is easy... in theory.
I tend to disagree because it's about perspective as well. Yes, in theory, losing weight/fat is simple. Still, if you're in poor shape, hate the man in the mirror and are unmotivated dropping weight can feel like an enormous task.
Most guys on here that are competitors say the same crap over and over, "I'm so outta shape right now....super fat!! Need to lose 25-30lbs."
Here's the reality, even with the extra 25-30lbs these guys still look excellent and the majority have visible abs with the extra weight LOL.....it's smoke and mirrors. For these guys losing 25-30 is easy both in theory and practice because their "before shots" are already light years beyond most everyone else's "after shots". They're motivated year round.
I think it's great these guys stay in shape year round and pose on stage and all that stuff, but the "I'm sooooo fat right now" thing is a pile of dog crap. They're "fat" only as compared to guys in contest shape.....anything less than that and they're "fat".
When I was in top shape I could easily fluctuate 25-35lbs and still look good as compared to the VAST majority. When I dropped the extra pounds everything just popped that much more, but prior to the loss things still popped LOL.
Just keep pushing one day at a time.
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as of today, I'm 276, naked, age 58. I'm a fat fuck. i have a stomach that i can't lose, i have not one cut on my body. i retired 3 months ago, and most days i go to the gym 2 times a day. early in the morning
to walk on the treadmill, then back around 2 pm for the weights. after 40 years of lifting, reading muscle mags, watching videos, reading mens health, i can truthfully say i don't have a clue on what I'm doing????
I'm not on trt, I'm as strong as a bull. but I'm tired of being fat. i went to the beach last week and went in the water without my shirt. looked like a fat whale.i try to eat right, but i don't.
should i hire someone for a diet? thinking about emailing mike o hearn for a diet plan, that's how fucked up i am now. i hit sit-ups twice a week,
just tired of being over 250 pounds of shit. any help would be appreciated. thanks, judo
Consider cutting off your head = instant loss of several lbs of ugly useless fat. ;)
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The average American caloric intake is ~3700 a day. I'd you break down the macros, it comes out to about 350-400 grams of carbs. You don't have to cut carbs out completely to be normal body weight, just average about 150 grams a day.
If they do this, they'll almost certainly reduce fat intake as well, as most high carb foods also are high fat.
Exercise, IMO, should be done for health and fitness, with a byproduct being that you burn a few calories. You can only exercise so much without overdoing it and getting hurt. You can always not eat.
Good advice. In my unprofessional opinion, healthy fats are better than sugars. Have you ever noticed that the folks drinking diet everything are usually overweight? Of course it doesn't help if you are washing down a colossal cheese burger and supersized fries with diet Coke.
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Real paleo, with no dairy? I sorta did the paleo-lite, which is better marketed as "eat a lot of meat and cut carbs down a lot". I still eat dairy in the form of cheese. Cheese and bacon (preferably on a potato skin) are absolute essentials for health.
Back in the mid-90's, I tried the Anabolic Diet, which was just fat and protein. The first week without carbs was brutal, but oddly the social-stigma was the worst. This was before anybody knew anything about "Paleo" and I was a complete social outcast. Imagine having a lunch of a 12 oz steak and a pile of provolone cheese. The laughter from my fat peers was deafening.
My former co-worker was and still is obese. He was often trying to follow the Adkin's diet, which was basically lots of protein from meats and cheeses and leafy green vegetables. He couldn't stay on the plan very long because it was too restricting. This was the failure of this diet plan for most people. I suggest people try a balanced diet and eat small portions with increased frequency to keep their metabolism up.
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Good advice. In my unprofessional opinion, healthy fats are better than sugars. Have you ever noticed that the folks drinking diet everything are usually overweight? Of course it doesn't help if you are washing down a colossal cheese burger and supersized fries with diet Coke.
Truth. I started drinking diet coke a few years back. My diet stayed the same but I found my weight was increasing. Fuck diet coke, I wouldnt touch that shit ever again. I drink water and tea mostly now.
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Eat less, move more
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Real paleo, with no dairy? I sorta did the paleo-lite, which is better marketed as "eat a lot of meat and cut carbs down a lot". I still eat dairy in the form of cheese. Cheese and bacon (preferably on a potato skin) are absolute essentials for health.
Back in the mid-90's, I tried the Anabolic Diet, which was just fat and protein. The first week without carbs was brutal, but oddly the social-stigma was the worst. This was before anybody knew anything about "Paleo" and I was a complete social outcast. Imagine having a lunch of a 12 oz steak and a pile of provolone cheese. The laughter from my fat peers was deafening.
Straight paleo bro, with a monster cheat meal once every 5 days. Kinda similiar to Galeniko diet but less cigarettes and a bit healthier as I do a lot of salads and green veggies. It's similar to Galeniko in that I'm starving for 4 days til my refered. But I've trained my body to get used to it so it's not so bad. I like it. No doubt the healthiest way I've ever eaten.
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big chiro could you get us a small sample of what you eat on the paleo diet
1: Protein shake and peanut butter for breakfast. A shitload of peanut butter. 2 cups of berries.
2: 8oz whatever meat or fish I want and a big salad with shitload of olive oil.
3: Repeat meal 1
4: 8oz meat with lotsa veggies and an avocado
5: repeat meal 1
It's pretty basic bro
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1: Protein shake and peanut butter for breakfast. A shitload of peanut butter. 2 cups of berries.
2: 8oz whatever meat or fish I want and a big salad with shitload of olive oil.
3: Repeat meal 1
4: 8oz meat with lotsa veggies and an avocado
5: repeat meal 1
It's pretty basic bro
That's a good diet and super easy to follow and keep you lean without suffering.
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That's a good diet and super easy to follow and keep you lean without suffering.
Seriously it's been my favorite. I'm nearing contest shape and I haven't even really been trying. Train hard as always and 20 mins cardio a day. Many days I skip last meal too. Oh did I mention I've been off cycle for 6 months too :o. Seriously it's good stuff.
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Seriously it's been my favorite. I'm nearing contest shape and I haven't even really been trying. Train hard as always and 20 mins cardio a day. Many days I skip last meal too. Oh did I mention I've been off cycle for 6 months too :o. Seriously it's good stuff.
you ever eat eggs?
6 months off? I'm too far in to ever stop...
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Seriously it's been my favorite. I'm nearing contest shape and I haven't even really been trying. Train hard as always and 20 mins cardio a day. Many days I skip last meal too. Oh did I mention I've been off cycle for 6 months too :o. Seriously it's good stuff.
how much peanut butter, would you estimate?
and what are your refeed meals like?
The average American caloric intake is ~3700 a day. If you break down the macros, it comes out to about 350-400 grams of carbs. You don't have to cut carbs out completely to be normal body weight, just average about 150 grams a day.
If they do this, they'll almost certainly reduce fat intake as well, as most high carb foods also are high fat.
Exercise, IMO, should be done for health and fitness, with a byproduct being that you burn a few calories. You can only exercise so much without overdoing it and getting hurt. You can always not eat.
Great post, actually, and I especially agree with the last paragraph. However, I still don't understand why people fear carbs. Like Wes wrote, remember fifteen years ago? Everyone hated fat. Now it's carbs. What's changed?
I assume part of it is research, but I assume there must be some intuitive component as well. I think it's confusing for me, because I've always felt way better about eating carbs than fats.
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how much peanut butter, would you estimate?
and what are your refeed meals like?
Great post, actually, and I especially agree with the last paragraph. However, I still don't understand why people fear carbs. Like Wes wrote, remember fifteen years ago? Everyone hated fat. Now it's carbs. What's changed?
I assume part of it is research, but I assume there must be some intuitive component as well. I think it's confusing for me, because I've always felt way better about eating carbs than fats.
Thanks,
For fat loss, Carbs, more specifically starchy carbs, are the logical macro to target for a few reasons.
They're the least satiating, least nutritious of the macros, and you have limited storage space for them. When you're continually in a caloric surplus as a result of too many carbs, blood sugar stays elevated, with the end game being diabetes.
The problem is that diet gurus take it too far and suggest you need to be in Ketosis to lose weight. This sets people up for failure as it's unrealistic for most people to go through the rest of their lives without ever eating another slice of pizza or piece of cake.
The middle ground is to eliminate starchy carbs (breads, rice, pasta, potatoes) as dietary staples and have them as a treat.
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Straight paleo bro, with a monster cheat meal once every 5 days. Kinda similiar to Galeniko diet but less cigarettes and a bit healthier as I do a lot of salads and green veggies. It's similar to Galeniko in that I'm starving for 4 days til my refered. But I've trained my body to get used to it so it's not so bad. I like it. No doubt the healthiest way I've ever eaten.
Do you have any recent pics that I can fap to compare?
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Start by going from deep dish to thin crust. HTH
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Pretty simple math here. If you're in the gym twice a day every day and getting fatter then you eat like a goddamn slob all the livelong day.
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Can recommend this book:
http://www.amazon.com/Natural-Hormonal-Enhancement-Rob-Faigin/dp/0967560500
Lots of good info in there.
(http://ecx.images-amazon.com/images/I/51whrJAzzKL._SX328_BO1,204,203,200_.jpg)
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Tuna cans and a salad every 3 hours. You can't fail.
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Tuna cans and a salad every 3 hours. You can't fail.
On day 3, when he'd rather gargle a .38, he will fail.
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He should set a goal, like: August the 6th i will be 200lbs ripped, and manage his diet until there.
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Get your stomach stapled phaggot
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Do you have any recent pics that I can fap to compare?
You bet, PM me your email/text bro. Warning: some pics may be sexually arousing.
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how much peanut butter, would you estimate?
and what are your refeed meals like?
2 heaping tablespoons of PB
Refered is whatever I want....2 chipotle burritos, a medium size pizza maybe, tonight was a Large boneless honey BBQ wings from BWW with side of fries.
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you ever eat eggs?
6 months off? I'm too far in to ever stop...
Love em but for some reason I just never buy em. Might get back into them next week
Wanted a break from juice just to see what would happen to my body. I got smaller (LOL). But feel like I didn't lose any muscle, just the freaky fullness. But no bloat made it easier to track my FATLOSS. I think Galeniko HRT dose is in my future.
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2 heaping tablespoons of PB
Refered is whatever I want....2 chipotle burritos, a medium size pizza maybe, tonight was a Large boneless honey BBQ wings from BWW with side of fries.
so about 4-6 T PB ;D
thanks for the response. I'm thinking about trying some sort of cyclical diet. A planned sequence of low calories days followed by a higher calorie, less restrictive day might be for the best... less mental stress than trying to eat the same number of calories every day.
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so about 4-6 T PB ;D
thanks for the response. I'm thinking about trying some sort of cyclical diet. A planned sequence of low calories days followed by a higher calorie, less restrictive day might be for the best... less mental stress than trying to eat the same number of calories every day.
seek help, before its too late.
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Pretty simple math here. If you're in the gym twice a day every day and getting fatter then you eat like a goddamn slob all the livelong day.
this
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this
where are your updated pics of 175 at 6 percent bf and 17" arms
thought you would be showing your new look off ???
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where are your updated pics of 175 at 6 percent bf and 17" arms
thought you would be showing your new look off ???
and so it begins....... ;D
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where are your updated pics of 175 at 6 percent bf and 17" arms
thought you would be showing your new look off ???
First he needs to post some music vids in your honor.
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seek help, before its too late.
???
i thought you ate like this as well?