The Fitness Thread

[SCWolf]

Originally Posted by Wayward Vagabond

im fat and need to lose 50 pounds help

[Wayward Vagabond]

alright thanks for the post. after reading it carefully and following your illustrated instructions(thanks for the visuals!) i have come up with a diet and exercise plan to help me reach my goal in 3-4 months.

[Senip]

Started lifting weights/cross country in high school when I was 14, 5'4 and about 240 pounds. Dropped to about 205, then had a growth spurt and went up to about 6'1.

Throughout high school I was pretty solid on diet (cheated a lot, but still), wrestled, played football, and lifted lots of weights. By the time I was 17/18 I was benching 425, squatting over 600 pounds, and powercleaning 275 (I have horrible balance/form so that always gave me trouble). Was about 275 and 15% body fat, I would guess, I had a 4 pack but nothing really solid.

broke my fingers and lost scholarships, went to college and sat on my ass and ate pizza thinking the walking around would be good enough. Ballooned up to 330 and about 30-40% bf, got a job at UPS, and dropped to about 290.

Started lifting weights a year ago, dropped down to 215 and hit a plateau, then did a mini bulk up to 240. Problem was, I didnt have a low enough body fat so it didn't really help me out a lot, even though I felt a lot better/thought I looked better.

Started the slow carb diet around a month ago, dropped from 240 to 215.

SCD rules are:

Rule #1: Avoid “white” starchy carbohydrates (or those that can be white). This means all bread, pasta, rice, potatoes, and grains. If you have to ask, don’t eat it.
Rule #2: Eat the same few meals over and over again, especially for breakfast and lunch. You already do this; you’re just picking new default meals.
Rule #3: Don’t drink calories. Exception: 1-2 glasses of dry red wine per night is allowed.
Rule #4: Don’t eat fruit. (Fructose –> glycerol phosphate –> more bodyfat, more or less.) Avocado and tomatoes are excepted.
Rule #5: Take one day off per week and go nuts. I choose and recommend Saturday.

I eat mostly lentils and black beans for my carb source. Cycle the carbs a little bit to keep my body in shock. After I get back from my vacation, I'm going to get a trainer at my gym (its a "hardcore" gym, lots and lots of bodybuilders) to help me build a fitness program for 12 weeks, trying to cut my body fat all the way down and pack some more muscle on me.

Sitting at 215, around 13-12% body fat, and I feel pretty fantastic. Squats have never really recovered, but benching 385-395, squatting around 475, and working on deadlifting 500 pounds.

The hardest thing about diets is that most people don't realize that it has to be a lifestyle change, they say "oh, I'm gonna diet until I hit X, then I can stop and go back to eating the way I was." If you do that, you're gonna get fat.

Working on bodybuilding, so that's why I'm trying to get to lower than 8% bf. If I just wanted to be regular, I'd get to 8% and quit, but screw that shiz.

[SCWolf]

Originally Posted by Wayward Vagabond

alright thanks for the post. after reading it carefully and following your illustrated instructions(thanks for the visuals!) i have come up with a diet and exercise plan to help me reach my goal in 3-4 months.

On the exact page you posted on, there was a damn cavalcade of information that would help. It would help if you read.

[kommisar]

chris lets go play itg ur fat

[SCWolf]

Originally Posted by kommisar

chris lets go play itg ur fat

2moro lets doit

[Wayward Vagabond]

Originally Posted by SCWolf

On the exact page you posted on, there was a damn cavalcade of information that would help. It would help if you read.

it would help if you summarized

[Syhto]

eat less move more drink more water

[Wayward Vagabond]

sweet thanks shyto!

[kommisar]

Originally Posted by SCWolf

2moro lets doit

legit i'll talk to serge about going tomorrow night since we're chilling at his place tomorrow.

[SCWolf]

Originally Posted by kommisar

legit i'll talk to serge about going tomorrow night since we're chilling at his place tomorrow.

Sounds good!

[yo man im awesome]

Originally Posted by iironiic

I currently weigh 125 lbs (~56.7 kgs) and I am 5'6'' (~1.69 m). Ideally what weight should I aim for and how do I gain weight? Thanks!

Wait, I'm nearly identical to you lol.

Currently 5'6'' and 120 lbs.

I have yet to really "work out" before, but I have always wanted to start and build up muscle. The closest thing to working out that I've done is play soccer, which I do a lot of.

The large majority of my muscle lies in my legs (soccer obviously) and I have a considerable amount of stamina.

I know I need to work on my upper body, but I never could find the right way to start. Reading through this thread has given me a general idea, but I'm still not entirely sure what I should start with.

Also: I don't have any weights/workout related items in my home, nor do I have any gym memberships. What household items would be good substitutes (because I'm too lazy to buy weights)?

edit: I've been cutting down on the amount of junk food I eat, and I never really eat that much to begin with. I have that mentality of feeling full faster.

[Wayward Vagabond]

bags of dog food
tires
family members(smaller preferably)
use your own weight

[SCWolf]

yo man im awesome, iironiic

To both of you, sounds like you're like me. I started off at 120lbs 5'8, eating about 2800 calories a day and doing Greyskull LP. It will help you put on size and strength. Really good program for people like us. After about 2 months, I switched to a more body building oriented program but kept the progression of Grey Skull on the major lifts (Overhead press, Bench press, Squat).

So basically, aim for about 100g protein a day, 350g carbs. In order to build muscle, your body needs .6g protein per every 1lb you weigh. I just put 100 because it's a good number to aim for. If you're eating meat daily like I do, chances are it will go over. This isn't bad, it just won't benefit you really. If you're on steroids, the more protein the better, but if you're natural, your body can really only synthesize so much. Carbs are high because eat a lot of carbs. 2800 calories to start off with, if you feel you need to up the calories, move up in increments of 100 until you find that sweet spot. Don't over eat, you will get fat. Fat doesn't speed up muscle gain, it just makes cutting harder. Keeping track of fat is just as you would think it would be. Just look in the mirror, grab, etc.

Just google Grey Skull LP, you should be able to find it. It's good for people with a small frame and light weight such as myself because it's more slow progressing and has a variety of exercises. Starting strength is also great, but it's quicker progression.

That's just what I did though. It may be considered wrong to some, but it got me where I am now, so I'm not complaining.

EDIT: If you want to, pick up some Whey/Casein protein. The difference between the two is; Whey is fast release, Casein is slow release. I prefer Whey for my diet.

[Senip]

Originally Posted by SCWolf

yo man im awesome, iironiic

To both of you, sounds like you're like me. I started off at 120lbs 5'8, eating about 2800 calories a day and doing Greyskull LP. It will help you put on size and strength. Really good program for people like us. After about 2 months, I switched to a more body building oriented program but kept the progression of Grey Skull on the major lifts (Overhead press, Bench press, Squat).

So basically, aim for about 100g protein a day, 350g carbs. In order to build muscle, your body needs .6g protein per every 1lb you weigh. I just put 100 because it's a good number to aim for. If you're eating meat daily like I do, chances are it will go over. This isn't bad, it just won't benefit you really. If you're on steroids, the more protein the better, but if you're natural, your body can really only synthesize so much. Carbs are high because eat a lot of carbs. 2800 calories to start off with, if you feel you need to up the calories, move up in increments of 100 until you find that sweet spot. Don't over eat, you will get fat. Fat doesn't speed up muscle gain, it just makes cutting harder. Keeping track of fat is just as you would think it would be. Just look in the mirror, grab, etc.

Just google Grey Skull LP, you should be able to find it. It's good for people with a small frame and light weight such as myself because it's more slow progressing and has a variety of exercises. Starting strength is also great, but it's quicker progression.

That's just what I did though. It may be considered wrong to some, but it got me where I am now, so I'm not complaining.

EDIT: If you want to, pick up some Whey/Casein protein. The difference between the two is; Whey is fast release, Casein is slow release. I prefer Whey for my diet.

I actually hit 1 gram per LBM of protein, and most people say to build muscle you need to do 1.25/1.5. Your body can synthesize something like 50-60 grams a meal if you space it out, so I tend to do 40 grams a meal with 5 meals a day. I used to try to do the 6 meals a day thing but its really difficult with changing schedules, etc.

Another good thing you could do is a 5/3/1 style format. http://www.jimwendler.com/2011/09/531-for-a-beginner/ Most of my friends do something like that, and elite powerlifters do it as well. Get strong, and the muscle will follow.

[SCWolf]

Originally Posted by Senip

Another good thing you could do is a 5/3/1 style format. http://www.jimwendler.com/2011/09/531-for-a-beginner/ Most of my friends do something like that, and elite powerlifters do it as well. Get strong, and the muscle will follow.

Yeah, 5/3/1 is really good as well. Jim Wendler is the man.

[Trogdor!!!!]

SCWolf for fitness president

[Emanresu13]

Originally Posted by SCWolf

As long as you're burning more calories than you're intaking, you will lose weight.

it's like magic

run 5k three times per week
sit-up, push-up, pull-up stuff
light weightlifting

sry 4 b so snide

and good luck to everyone

also rowing machines are cool

is what i would've said six months ago.

nowadays i mostly play ddr/piu once a week and carry groceries for exercise.

still same size all around, but get winded more quickly. oh welp i deserve it.

i'll let ya'll get back to serious discussion now

[kommisar]

looking bigger is simple regarding what you have to eat/work out to achieve that.

the real challenge is getting in the habit of doing it consistently to get there.

anyone can have abs all you need to do is stop eating so much : o)

[SCWolf]

Originally Posted by kommisar

looking bigger is simple regarding what you have to eat/work out to achieve that.

the real challenge is getting in the habit of doing it consistently to get there.

anyone can have abs all you need to do is stop eating so much : o)

u got it pal. Dedication and consistency is key. Everyone has abs underneath that fat.