Getbig.com: American Bodybuilding, Fitness and Figure
Getbig Main Boards => Gossip & Opinions => Topic started by: Brian Poulos on July 09, 2018, 10:38:21 AM
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Through my extensive research and experimentation on the matter I have come to the irrefutable conclusion that cardio is useless for fat loss. The key to becoming a fat burning machine is simple. There are 2 components: 1. Low glycemic, high protein diet and 2. Compound lifts in the 6-8 rep range. Cardio will only fuck you up, leave you overtrained and catabolic.
Conclusion: Cardio sucks. Fuck cardio.
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Through my extensive research and experimentation on the matter I have come to the irrefutable conclusion that cardio is useless for fat loss. The key to becoming a fat burning machine is simple. There are 2 components: 1. Low glycemic, high protein diet and 2. Compound lifts in the 6-8 rep range. Cardio will only fuck you up, leave you overtrained and catabolic.
Conclusion: Cardio sucks. Fuck cardio.
People have been doing Ketogenic dieting and circuit training for years.
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I disagree
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People have been doing Ketogenic dieting and circuit training for years.
This isn't keto and this isn't circuit training. My method will get you both massive and ripped simultaneously.
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Compound lifts in the 6-8 rep range.
(https://img07.cweb-pix.com/images/2018/05/18/NudieCurl540-10.gif).
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lock this shitty gimmick thread please
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wrong, when you get older you need cardio, plus lets be truthful hear top pros are on alot of shit . fuck off gimmick
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lock this shitty gimmick thread please
You seem like a liberal. When one of your pet viewpoints is opposed you meltdown.
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To get huge you should stop lifting weights too
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Getbig makes me want to not lift weights when I see how pathetic bodybuilders really are (BigRo, NavyMike, MikeOHearn, etc.) online.
O'Hearn is one of idols bro. Careful where you tread.
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Nobody does Keto for more than a few weeks and even the multi-monthers reach a point where their body barely burns fat at all unless they add fat burners or cardio, so that's rubbish.
Wolf did a keto diet for the Olympia back in the late 2000s and he came flat and placed badly.
Evan Centapani turned pro on a ketogenic diet.
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He's also running the gear of a Pro. Keto for naturals doesn't really work that well after your body adjusts to it. Also, I can cherry pick people who trained 4x a week and won the Sandow (Dorian), that doesn't mean any other pro could pull it off (including Ronnie, who did 6x). When you can come up with 30 pros who do that diet and win shows, different story.
Larry Scott and pretty much every champion from the 70's.
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Tuna and Water, Ground Beef and Water, etc.... Staples of 60's - 70's dieting advice, whether they totally followed it, who knows?
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key is to not get fat in the first place
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Mr. Scott built that physique with less than 100 carbs a day? Good for him. He deserves all the glory he got, then. I don't know many people who could do the same.
Less then 50 carb per day going as low as zero carb days as well, consuming only beef and eggs. He would carb cycle 0 carb days, 20 carb, 50 carb, then back to zero.
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franco could never build his physique without carbs
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The true insider secret to 6-pack abs is the right drugs and the dedication to inject them day in and day out.
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(https://img07.cweb-pix.com/images/2018/05/18/NudieCurl540-10.gif).
One of the most disturbing things I've ever seen. How this delusional fkr has followers I'll never know....
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To burn fat (and some muscle) take in less calories than you burn.
Simple but not easy.
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Ive done keto, and while it works, I dont like how my body drags on it. I just count calories now - 2000 a day leads to 2-3 pounds weight loss a week. I keep protein at ~150 gms a day and the rest is carbs/fat. My maintenance level is 2800-3000 cal a day.
I am an amateur bike racer and do cardio because I just like cycling. Weight loss is simply calorie restriction. It’s not rocket science.
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(http://l81.imgup.net/kaibb3b.jpg)
what the hell is on his dick
Fat burning penis sock.
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Mr. Scott built that physique with less than 100 carbs a day? Good for him. He deserves all the glory he got, then. I don't know many people who could do the same.
Larry Scott worked with Vince Gironda. His diet was basically meat and eggs, heavy cream, liver tabs, etc. Every three days was a carb meal.
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Larry Scott worked with Vince Gironda. His diet was basically meat and eggs, heavy cream, liver tabs, etc. Every three days was a carb meal.
that is true arnold followed same protocol as well, mike mentzer did high carbs but with low calories , works different on people.
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Ive done keto, and while it works, I dont like how my body drags on it. I just count calories now - 2000 a day leads to 2-3 pounds weight loss a week. I keep protein at ~150 gms a day and the rest is carbs/fat. My maintenance level is 2800-3000 cal a day.
I am an amateur bike racer and do cardio because I just like cycling. Weight loss is simply calorie restriction. It’s not rocket science.
I agree with you. The current voodoo is that calories don't matter. It's just junk science. It's calorie restriction. If you look at the low carb diets it's the fact that they are lower in calories is the reason why they are working.
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Evan Centapani turned pro on a ketogenic diet.
i do feel mesos and endos are better with keto when they compete. they are always more full to begin with
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Nobody does Keto for more than a few weeks and even the multi-monthers reach a point where their body barely burns fat at all unless they add fat burners or cardio, so that's rubbish.
Wolf did a keto diet for the Olympia back in the late 2000s and he came flat and placed badly.
Gf is about 9 weeks in and walking every day. Tbh I kind of miss the chub. What's the best way to sabotage a ketoist?
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(https://img07.cweb-pix.com/images/2018/05/18/NudieCurl540-10.gif).
25-30% bodyfat
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That doesn't work perfectly, though. Let's say you need 2K to maintain and eat 1K, your body eventually makes you lose like .03lbs a week at most. I've seen people max out on keto, low calorie, intermittent fasting, you name it. Granted, all were natural but still...in and out works VERY well in the beginning but it slows down a lot without something to force it to keep moving.
You can’t diet forever. That’s why you slowly add calories back in. I dieted down to 2600 calories at my lowest and have added in 75 calories a week every week since. I have nearly no weight gain(1 pound) and the same waist size (31.5”) while adding a total of 800 calories from my lowest point. It gives you more room to diet each and every time.
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(http://l81.imgup.net/kaibb3b.jpg)
what the hell is on his dick
Looks like someone photoshopped a toliet brush on there. :-X
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. Compound lifts in the 6-8 rep range.
That does absolutely nothing for fat loss
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keto will only get u to around 12%bf.....not calorie counting just eatin as u feel
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The whole secret to fat loss is to stabilize your energy and not feel hungry, or don't have easy access to food. That's why some people do well on keto, and others who labor all day and have restricted access to food. If you are hungry all the time and can easily eat, it will never work your brain telling you to eat will win every time.
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He's also running the gear of a Pro. Keto for naturals doesn't really work that well after your body adjusts to it. Also, I can cherry pick people who trained 4x a week and won the Sandow (DORIAN), that doesn't mean any other pro could pull it off (including Ronnie, who did 6x). When you can come up with 30 pros who do that diet and win shows, different story.
I think that Dorian had VERY underrated genetics.
People say that prime Ronnie was better than prime Dorian.
Well, Ronnie practically lived in the gym. And Dorian barely even trained.
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Through my extensive research and experimentation on the matter I have come to the irrefutable conclusion that cardio is useless for fat loss. The key to becoming a fat burning machine is simple. There are 2 components: 1. Low glycemic, high protein diet and 2. Compound lifts in the 6-8 rep range. Cardio will only fuck you up, leave you overtrained and catabolic.
Conclusion: Cardio sucks. Fuck cardio.
Can you post a recent pic to show us how it worked for you.
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Through my extensive research and experimentation on the matter I have come to the irrefutable conclusion that cardio is useless for fat loss. The key to becoming a fat burning machine is simple. There are 2 components: 1. Low glycemic, high protein diet and 2. Compound lifts in the 6-8 rep range. Cardio will only fuck you up, leave you overtrained and catabolic.
Conclusion: Cardio sucks. Fuck cardio.
So just do 6-8 reps per set then and you will burn fat without cardio?
Isn't 8 reps what we've been doing years? :D
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Through my extensive research and experimentation on the matter I have come to the irrefutable conclusion that cardio is useless for fat loss. The key to becoming a fat burning machine is simple. There are 2 components: 1. Low glycemic, high protein diet and 2. Compound lifts in the 6-8 rep range. Cardio will only fuck you up, leave you overtrained and catabolic.
Conclusion: Cardio sucks. Fuck cardio.
K ::)
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Keto and cardio absolutely work, the problem is that it's the hardest diet to adjust to, thats where most people fail, the adaptation period switching from carbs to ketones is hell, for my prep it took about 2 weeks for my body to transition and I felt like death. I called my coach 3 times and told him I quit, he kept telling me to hang in there and kept upping my fats, zero energy, zero pump, zero intensity. The average gym rat is not going to go through that shit and on top of that try to work a 9-5. If it wasn't for me being in prep, I would've quit that diet in 4 days. However, if you stick to it you will see your physique transform by the day once you hit ketosis, I never seen changes that rapidly, not to mention limitless energy. But you gotta suffer to get into ketosis and not many people are willing to do that.
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Less then 50 carb per day going as low as zero carb days as well, consuming only beef and eggs. He would carb cycle 0 carb days, 20 carb, 50 carb, then back to zero.
Today beef is not like 1965 beef ;) , just like 'organic egg' BS industry !.
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And you were 100% natural for this entire process?
Because if not, then let's have a separate discussion for enhanced vs. naturals on this diet. For people who just use protein shakes and maybe a few multivitamins, this diet is like basically like punching yourself in the face repeatedly on purpose without any major physical transformation in return. You go flat, you lose some fat, you lose a lot of water, then you stall.
Yes, I started prep at around 170 and competed around 155, this diet is the absolute best for naturals. Its great for getting shredded, great for physique guys and fitness/figure/bikini chicks. The entire prep I was completely flat, I only filled out three days before the show once carbs were introduced back into the diet. But obviously the guys in the 70's retained fullness and on this diet because of the added drugs. What I know now about the diet I wish I knew then was to keep the sodium sky high this will negate a lot of the flatness and keto flu experienced in the transition period.
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Interesting.
I was on it for exactly 3 months to the day, and my carbs started at around 85 and were at less than 10 in the final month. The calories went from 3K to 1K, then back 1.7K at the end. I also lifted light weights (couldn't go heavy), did not do cardio (no energy for it), and by the last week I was losing 0.5lbs a week. Half a pound. It was basically flatlined at that point. But by my estimation I was least 20lbs heavier than where I wanted to be for a hard six pack.
Carbs should be less then 30, 1,000 calories?? That's the caloric requirement of an 8 year old boy, you need fats and lots of them, I was eating 3 grassfed beef meals a day 85/15, a 6 egg omega 3 omelet, chicken salad with mac oil and nuts, and Salmon for dinner, you need calories.
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This entire thread is a moot point unless you define your goals. Keto isn’t for everyone. You’re eating habits, diet, etc is determined by either your body type and/or physical activity. Period!
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I wasn't losing weight with 3K either. I tried that as well. Some people just don't get shredded on it, man. I'm glad you did.
You should get some blood work and check your thyroid, if you are even a bit overweight, one week on this diet you should easily drop 5 pounds of just water from losing glycogen. But I agree with coach, keto isn't for everyone, you gotta give a legitimate shot though to see how the diet works for you or you'll never know, this whole thing is about trial and error.
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What you lose in week one is irrelevant. What you lose in week 13 is relevant. All diets work for a while. Very few people on them will get to single digit body fat levels naturally if they're not genetically inclined for it. If anything galeniko's and no one's diet is superior to keto for results and speed, but it's the hardest diet on the face of the earth after the oxygen and water diet.
Not sure what those diets are, but keto has worked for millions of people, and Girondas diet specifically works wonders and you get a carb refeed once a week. But again it worked for me and after I got into ketosis, I actually found it very easy to adhere to, zero cravings and always felt satiated, which I never feel when I'm on a carb diet.
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Post the millions of natural dieters who got down to single digit body fat levels on it. I'd like to meet them.
Good for you. I already gave you daps for that in my previous post, so should I give you props this time? ???
Look into ketogenic groups of all forms of social media, I've seen housewives go from fat to having abs, tons of success stories on youtube Instagram, and yes they are natural.
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Heres one from a keto group, shes a house wife, these groups have tons of sauces stories.
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You're doing fine, let's see 9 more.
Here's a few more these are regular people and look at the results.
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.
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some amazing results
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Only the 1st and 3rd photos are ripped; the rest are average to lean, which is attainable without keto.
Lol, they're normal people just trying to get into shape, not trying to compete and have striated glutes, you can see the results are obvious and these people aren't killing it in the gym, I've seen numerous stories in these groups, people dropping hundreds of pounds, the diet works, you just have to stay dedicated to it.
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I'm not denying they changed due to the diet. I'm saying the same thing could've been done without restricting carbs or being in ketosis. There's two people there who do make the case for the diet, but that's a far cry from "millions." I don't buy it, dude, sorry. It's just another fad diet that works for some but has average results for most (those photos prove it).
I'm sorry you feel that way, anyway, good luck dude, hope you find a formula that works for you.
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This entire thread is a moot point unless you define your goals. Keto isn’t for everyone. You’re eating habits, diet, etc is determined by either your body type and/or physical activity. Period!
*your
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LOL, why would you care what some guy on a message board thinks? It clearly works for you since you have above average genetics. You're the best at what you do. That should be enough, no need to prove anything to me.
I've dieted with carbs and without them, and for me the results with the former were not better than the latter. The majority of people I know in single digit fat levels (using calipers) also don't do keto, either. But for those it works for, more power to them. I just wouldn't want to be on that regimen year-round because when I did it, I found it brutal.
No worries, just giving shedding some light on the diet and it's benefits, I'm not a keto warrior, I just know it works if you want to get shredded, I'm willing to try any diet to see it's effects, I went vegan for almost 3 months as an experiment as well, this whole thing is trail and error and you have to find what works for you and your lifestyle.
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No worries, just giving shedding some light on the diet and it's benefits, I'm not a keto warrior, I just know it works if you want to get shredded, I'm willing to try any diet to see it's effects, I went vegan for almost 3 months as an experiment as well, this whole thing is trail and error and you have to find what works for you and your lifestyle.
Good answer you are a good guy Always humble. Bet you get the pussy too that's what Counts.
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An eating plan must be sustainable to be effective long-term.
Do you agree?
Is the keto eating plan sustainable long-term or is it a short-term method for attaining low body fat levels?
It is a effective method in the short-term.
Is any eating plan sustainable long-term?
Have the people in the pics above sustained their lower body fat levels long-term?
The Biggest Loser contestants usually balloon back to their previous weights and sometimes go even higher.
The Socratic Method.
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No worries, just giving shedding some light on the diet and it's benefits, I'm not a keto warrior, I just know it works if you want to get shredded, I'm willing to try any diet to see it's effects, I went vegan for almost 3 months as an experiment as well, this whole thing is trail and error and you have to find what works for you and your lifestyle.
How did the vegan diet go?
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Adding calories won't get you leaner, though. So let's say you're at 12% BF and, I dunno, 185lbs at 5'9", raising them from 1500kcal to say 1800 - while healthier and more mentally satisfying - won't get you down to 8%. Only using weights and gradually intensifying the cardio can do that. But where's your energy for that kind of 2 hour workout when you're basically out of glycogen? Your elbows and knees get so stiff after 6 reps that you can't even get a pump for how tight you feel without carbs. OK, so you cycle them 1 or 2 days a week, like Larry did. But that's hard work...a lot of strict keto dieters can't pull off going back to chicken breasts after eating 2 cups of rice and potatoes the day before, or even a pizza.
I guess I feel that since most competitive BBers did it using carbs every step of the way, there's no need to reinvent the wheel and starve yourself of energy. I could be wrong, though.
You should be able to get to 8% the next cutting phase. You’re entirely missing the point of reverse dieting. Your maintenance calories at the end of your reverse diet should be higher than your maintenance calories the first time. You diet down to say 10% body fat which I was close to, and slowly work your way up to 3500 calories, I can begin my cut at 3200 calories and slowly work down my calories or add cardio in when weight loss stalls. On top of that, I’m leaner at the start of this cut than last time, so I not only have more room to work with calorie wise, I’m also at a leaner starting point. If you’re eating 1500 calories at 185lbs and your weight loss is stalled, you’ve got way more things to worry about than cutting. Your metabolism is currently fucked at that point or close to it
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Ive done keto, and while it works, I dont like how my body drags on it. I just count calories now - 2000 a day leads to 2-3 pounds weight loss a week. I keep protein at ~150 gms a day and the rest is carbs/fat. My maintenance level is 2800-3000 cal a day.
I am an amateur bike racer and do cardio because I just like cycling. Weight loss is simply calorie restriction. It’s not rocket science.
We do eating programs for tons of athletes, keto isn't one of them and while simple calorie restriction works for weight-loss it isn't always the best for fat-loss. General weight loss is basically losing fat, muscle, and water. Depending on the body type, macros should be broken down accordingly. Last thing you want to do is use muscle as a fuel source.
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We do eating programs for tons of athletes, keto isn't one of them and while simple calorie restriction works for weight-loss it isn't always the best for fat-loss. General weight loss is basically losing fat, muscle, and water. Depending on the body type, macros should be broken down accordingly. Last thing you want to do is use muscle as a fuel source.
I agree. I read that nitrogen balance studies on dieting athletes have also shown there is an upper limit to how much protein you need. Beyond that it is not used for muscle retention. For me, going over 200 gms of protein a day is unneccessary. I used test strips for a while and was able to monitor the nitrogen excretion rate. Once I took in 150-175 gms a day it was enough to show no protein breakdown products were indicated.
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Diet couldn't be simpler. 1.5g protein per lb of bodyweight. The remainder of cals come from low glycemic whole grains and fruits/veggies. For those counting calories, multiply your weight by 10, subtract 500 and that's your caloric deficit number. To clean bulk, multiply your weight by 12 and add 500 and that's your clean bulk number. To maintain, multiply your weight by 11 and that's maitenance.
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Diet couldn't be simpler. 1.5g protein per lb of bodyweight. The remainder of cals come from low glycemic whole grains and fruits/veggies. For those counting calories, multiply your weight by 10, subtract 500 and that's your caloric deficit number. To clean bulk, multiply your weight by 12 and add 500 and that's your clean bulk number. To maintain, multiply your weight by 11 and that's maitenance.
Ignores activity level.
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Ignores activity level.
Assumes a peron works at somewhat vigorous job and trains with weights. The key is compound movements at a 6-8 rep range. Also take DAA
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Assumes a peron works at somewhat vigorous job and trains with weights. The key is compound movements at a 6-8 rep range. Also take DAA
What does compound movements with 6-8 reps have to do with it?
It's a good way to train but in relation to bodyfat has no special relevance.
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Diet couldn't be simpler. 1.5g protein per lb of bodyweight. The remainder of cals come from low glycemic whole grains and fruits/veggies. For those counting calories, multiply your weight by 10, subtract 500 and that's your caloric deficit number. To clean bulk, multiply your weight by 12 and add 500 and that's your clean bulk number. To maintain, multiply your weight by 11 and that's maitenance.
Thats a very low cal diet! I wouldn’t last a week on that.
I weighed 200 on June 4 and 188 on July 4, using 2000 calories a day. I weight train heavy once a week, whole body and bicycle ride 4x a week for an average of 1.25 hrs a ride. So I guess I qualify as having an active lifestyle. My target weight is 180 and was at 186 today. 2-3 pounds a week weight loss is all I can deal with.
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That's broscience if I ever saw it. No bodybuilders do multiple diets to get to a target body fat; a diet either works for what you intended for it or it doesn't. Again, you're using the fallacy of personal experience like Go 4 It did. What works for you doesn't work for the guy sitting next to you on the train, and so on.
Oh brother. Keep neglecting actual science because it doesn’t coincide with your beliefs
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Diet couldn't be simpler. 1.5g protein per lb of bodyweight. The remainder of cals come from low glycemic whole grains and fruits/veggies. For those counting calories, multiply your weight by 10, subtract 500 and that's your caloric deficit number. To clean bulk, multiply your weight by 12 and add 500 and that's your clean bulk number. To maintain, multiply your weight by 11 and that's maitenance.
You probably missed my earlier post but can you post a picture showing us the results of your training and eating protocol that is obviously well thought out, and presumably, practiced. After all, all the theory in the world is just not the same as real world results. As the saying goes, "Proof is in the pudding."
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Through my extensive research and experimentation on the matter I have come to the irrefutable conclusion that cardio is useless for fat loss. The key to becoming a fat burning machine is simple. There are 2 components: 1. Low glycemic, high protein diet and 2. Compound lifts in the 6-8 rep range. Cardio will only fuck you up, leave you overtrained and catabolic.
Conclusion: Cardio sucks. Fuck cardio.
Getbig Main Boards / Gossip & Opinions / Westside vs Strongman vs Starting Strength on: 06-06-2018, 00:22:50
I've been doing a bodybuilding split for 18 months and had some awesome gains. However I feel I'm genetically prone to strength training and am looking to exploit my DNA. I have a friend doing Westside but from what I'm reading on the net I am leaning towards doing Starting Strength and milking the newbie gainz and then jumping into Westside or maybe even Strongman, particuarly Highlands training. Thoughts?
Aren’t you the clever one.... ::) Not
You posted the above as your 1st ever GB post,
And haven’t even done any squats.
Thoughts are your either an idiot or a fool.
Probably both.
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wrong, when you get older you need cardio, plus lets be truthful hear top pros are on alot of shit . fuck off gimmick
wrong
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It's not my beliefs...you're using a sample size of 1 person (yourself) and declaring it valid for an entire planet. That's insane. There's no science at all behind reverse dieting...it's a technique, like keto, EOD fasting, carb loading/depleting, and a ton of others. Nothing about it makes it more effective overall unless you can provide examples?
You think reverse dieting only works for me? Oh brother again. You’re stuck in the 90s aka the broscience era.
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That's the key to this thread and threads like it: People are advocating for this or that diet or training system yet they can't produce a reasonably large sample size of people it's worked on, themselves including. Go 4 It did his best, and while I wasn't impressed overall with the results he posted there's no doubt that he's one of the legitimate competitors here and is the best at what he does. But when someone with no photos claims 6-8 reps gets you ripped and slipped, I find it hard to believe without even 1 picture to support it.
So you are implying that the OP will retreat from this thread?
I have much more faith in him than that. It would be foolish to start a thread making such a forceful and decisive declaration after "extensive research and experimentation" and arriving at an "irrefutable conclusion" without having an abundance of evidence and real world proof disputing a such a widely practiced protocol that ALL the top ten bbers on the Mr. Olympia stage, the best of the best on this planet, practice to some degree or another.
Does this brave and bold new member strike you as foolish and a coward?
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"The difference between a coward and a hero is one step sideways." -- Gene Hackman
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Through my extensive research and experimentation on the matter I have come to the irrefutable conclusion that cardio is useless for fat loss. The key to becoming a fat burning machine is simple. There are 2 components: 1. Low glycemic, high protein diet and 2. Compound lifts in the 6-8 rep range. Cardio will only fuck you up, leave you overtrained and catabolic.
Conclusion: Cardio sucks. Fuck cardio.
WELCOME TO THE THUNDERDOME............. ........................ .......FUCKFACE!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!111111111111111111111111 1
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Through my extensive research and experimentation on the matter I have come to the irrefutable conclusion that cardio is useless for fat loss. The key to becoming a fat burning machine is simple. There are 2 components: 1. Low glycemic, high protein diet and 2. Compound lifts in the 6-8 rep range. Cardio will only fuck you up, leave you overtrained and catabolic.
Conclusion: Cardio sucks. Fuck cardio.
Conclusion : You’re a no nothing
18mnths training & No Squats ::)
And you talk about compound lifts... ::)
WTF do you know.......Sweet FA