Unofficial Fitness Thread.

[looser/loner/geek]

Re: Unofficial Fitness Thread.

doing regular 60-120 minute hilly walks 3-4 times a week worked for me plus I smoke and drink never held me back, i'm like a mountain goat, fast as fuck going up moutains

ex-army superman master

[who_cares973]

Re: Unofficial Fitness Thread.

6'5" 263~ want to drop down to 210-220 wat do

[Zageron]

Re: Unofficial Fitness Thread.

6'5" 263~ want to drop down to 210-220 wat do

Don't drink pop, don't eat fast food, walk anywhere you're going near your house, work the fat off your stomach with core exercises that are very slow and keep going until you've been burning for a minute. When you're done have a 250ml milk.

Also, if you body build... don't. You wont lose weight that way.

[cry4eternity]

Re: Unofficial Fitness Thread.

6'0" ~ 6'1" ish, 175 lbs ish. I used to run track / cross country.

Looking to drop a little and tone up. Lots of cardio and low weight, high reps?

[Gilly G]

Re: Unofficial Fitness Thread.

I am 5'6", 112 pounds, looking to gain weight.

I am unable to force myself to eat more than my hunger lets me, making extra calorie intake quite difficult.

Every Tuesday I go to the gym for an hour and a half, and have been doing so for about a year. Although I've seen myself lift more, I have not gained (or lost) any weight since last year (or the few years before that). Although this has increased my appetite, I am still unable to gain any more weight.

I have the possibility to run everyday even though I don't, I am not sure if this will help in any way, and my cardio and physical form aren't what I lack so if this won't help, then I don't want to be doing anything useless when it comes to gaining weight.

Any help would be appreciated.

[Litodude]

Re: Unofficial Fitness Thread.

Edit this into your first posts:

http://www.liamrosen.com/fitness.html

It pretty much covers everything you ****in need for everything

[mnnicol]

Re: Unofficial Fitness Thread.

Fellow Stepman

You can make easy calories by adding more healthy fats to your diet (olive oil, almonds, etc)

Don't run if you're already struggling to put on weight, bro...

Oh, and people saying they want to tone up, fuk that low weight-high reps bullshit. Keep lifting heavy with 8-10 reps

How long you been training, OP?

[Reincarnate]

Re: Unofficial Fitness Thread.

In the past I always tried to go for everything very mathematically, but I always got lazy because I was never confident in my approach. I feel like sometimes the best answer is just to go with "Move more, eat less" lmfao.

I'm 6 foot 2.5 inches tall, weight is anywhere from 205 to 220 lbs (haven't checked in a long time so I'll just say 220 as worst-case scenario), and currently I don't exercise (bad bad bad bad). I've always figured that my BMR is (10 * 99.79) + (6.25 * 189.23) - (5 * 24) + 5 = 2065.5875 calories, at 1.2 activity load level that brings maintenance to 2478.705 calories per day to maintain current weight. So I figure that if I want to lose 2 to 2.5 pounds a week (a pound of fat as 3500 calories), that means I have to have a deficit of 7000 to 8750 calories per week, or 1000 to 1250 per day or about 1100 calories. This means I have to shoot for 2478.705-1100 = 1,378.705 calories per day, achieved through a combination of proper nutrition and exercise.

Then comes the problematic part. I can never figure out wtf I should eat, how often I can/should train, and how much cardio/weightlifting I should do. Technically you don't need to do cardio to lose weight, but I feel like it'd allow me the pleasure of eating more because I hate eating small meals. I suspect carbohydrates and proteins early on in the day, fats and proteins later on (lots of chicken, fish, broccoli/veggies, rice, eggs, maybe protein shakes, almonds, oatmeal, water, no sugars, etc).

For cutting, people usually recommend a 40/40/20 split across proteins, carbs, and fats. Proteins have 4 calories per gram, carbs 4, and fat 9. That means the following:

1,378.705 =
551.48200 calories from protein = 137.8705 grams of protein
551.48200 calories from carbohydrates = 137.8705 grams of carbs
275.74100 calories from fats = 30.6378889 grams of fat

But then I always hear this rule that you should probably shoot for 1g protein per pound of body weight, but this seems more like an averaged heuristic/"broscience" or something (my calculations give me 137 grams protein whereas this rule would suggest 220 grams), but at the same time I suspect that the heuristic is perhaps more applicable to bulkers and not cutters.

WTF do I eat/how should I train/etc. I also work fulltime, which sucks in terms of timing all this stuff.

[8 Hour Whore]

Re: Unofficial Fitness Thread.

Eat Shit Loads of Protein and you could someday look like me!
No seriously.. When being active eat tons of that shizz yo!

[Andrew Mitchell]

Re: Unofficial Fitness Thread.

wow analysis paralysis

[mnnicol]

Re: Unofficial Fitness Thread.

1380 calories is way too low, bro...I cut on like 2100 calories and I have similar stats as you (I'm 6 ft. - 216 lbs at the moment)

And making sure to get more protein in you when cutting is important. Want to maintain as much muscle mass as possible. I for one go by the 1 g of protein/lb rule...

[8 Hour Whore]

Re: Unofficial Fitness Thread.

Protein really does do you well.
I'm 5'9" 210lbs
I eat shit load of Protein (On accident mostly)
I have almost no fat to my body.. (Although I don't look exactly like TK_hero I'm still pretty muscular >.>)

[mnnicol]

Re: Unofficial Fitness Thread.

I'm 5'9" 210lbs

[8 Hour Whore]

Re: Unofficial Fitness Thread.

Why so Skeptical Hippo?

[Reincarnate]

Re: Unofficial Fitness Thread.

1380 calories is way too low, bro...I cut on like 2100 calories and I have similar stats as you (I'm 6 ft. - 216 lbs at the moment)

And making sure to get more protein in you when cutting is important. Want to maintain as much muscle mass as possible. I for one go by the 1 g of protein/lb rule...

Why would it be too low? You may have similar stats in terms of weight/height but my body fat % is likely way higher than yours (I don't have very good strength/muscle mass), and so I figure most of my problem is that I eat too much.

I think I may have botched up my calculations, too. Technically I have to figure out how much of the deficit should come from eating less and how much of the deficit comes from moving more, and so the actual figure's at somewhere between 1380 and 2480 (but ultimately I think the net intake of energy needs to be 1380 once food and exercise are taken into account).

Actually it does seem rather low... I'll have to think on this. Something's screwy, somewhere. I know the underlying math is sound but I am working my numbers incorrectly somewhere.