Weight Loss Inspiration Project #1

[taco.vidal]

Have you compared the calories you eat in a day under intermittent fasting to how you ate normally by tracking your calorie intake?

A lot of trendy diets work for people for a short period of time because they watch they eat and control their calorie intake. Then when they stop following the program for whatever reason, they gain the weight back.

Did you try a daily calorie deficit by eating less and found you didn't lose weight and thats why you went to intermittent fasting?

Originally Posted by Flabbibulin

Its doesn't necessarily mean skipping breakfast. Many people that do IF have their eating window starting as soon as they wake up: 7-3 sort of thing. You would still have your regular number of meals, just crunched into a shorter time window. I think the idea though is typically to start your eating window after your workout. A lot of this is based on bro science, which suggests working out after fasting, when glycogen levels are low, burns more fat.

Anyway, Im not an advocate of IF or anything. Imo, all it does is limit your eating window so that it is more difficult to be in a caloric surplus/maintenance. You will lose weight if you are in a daily caloric deficit regardless of how big your eating window is. Either way, people that follow IF stricty are losing a lot of weight. It is more of a scheduling tool than some ground breaking discovery.

Originally Posted by ExiledFlamesFan

I tried the intermittent fasting, instead ate early in the day and tried not to eat after 5 or 6 pm. My father is on IF and he's lost weight and is looking healthier so I do believe it works.

But I'm really bad at late night snacking and would find myself half awake eating chips at 1AM.

I think a big thing for me is that I love running outside, the shorter days just kill me as I can only run outside on weekends because running in the dark sucks. I'm gonna cave and get a 4 month gym membership and slag away on the treadmill.

[Flabbibulin]

Originally Posted by taco.vidal

Have you compared the calories you eat in a day under intermittent fasting to how you ate normally by tracking your calorie intake?

A lot of trendy diets work for people for a short period of time because they watch they eat and control their calorie intake. Then when they stop following the program for whatever reason, they gain the weight back.

Did you try a daily calorie deficit by eating less and found you didn't lose weight and thats why you went to intermittent fasting?

Definitely true about many people gaining the weight back- I think the Bernstein diet may be the worst for that.

I have never tried IF... Only going by what I have read. I am a firm believer in the basic caloric deficit approach to weight loss- which is very contingent on being able to accurately measure calories in vs calories out. I lost 60lbs around 2 years ago using a simple 1700-2000 calorie diet, combined with a very instense work out program. Took me around 5 months to do so.

I have pretty dramatic before and after pictures, but dont want to hijack the OPs thread. Currently sitting at 183 and under 10% BF. I have also put on a considerable amount of muscle mass.

[V]

You don't have a very appropriate username if you're under 10% BF.

[Flabbibulin]

Originally Posted by V

You don't have a very appropriate username if you're under 10% BF.

Ha, ya I know. I came up with my dumb username that night Khabbibulin made that big blunder with the puck and Moss scored to win with 20 seconds left. Either way, I was a flabby bugger back then. Been on the right track for about 2 years though.

[burnin_vernon]

What do you think of the Stronglifts 5x5 system in which cardio is more or less discouraged? The theory is that you will need your recovery time due to the program's intensity and that your energy should be saved for lifting only, as it is a more efficient calorie burner than cardio.

I just recently switched my routine to SL5x5. I used to do cardio immediately after weights (5 exercises, 3 sets, 10,8, 6 reps) but now, I'm quite tired afterwards.

Since all I really believe in is calories in vs calories spent, I'd like to know which program involves the most expenditure. I'm more concerned about losing fat than gaining muscle, but I absolutely don't want to lose any muscle mass.

[Flabbibulin]

Originally Posted by burnin_vernon

What do you think of the Stronglifts 5x5 system in which cardio is more or less discouraged? The theory is that you will need your recovery time due to the program's intensity and that your energy should be saved for lifting only, as it is a more efficient calorie burner than cardio.

I just recently switched my routine to SL5x5. I used to do cardio immediately after weights (5 exercises, 3 sets, 10,8, 6 reps) but now, I'm quite tired afterwards.

Since all I really believe in is calories in vs calories spent, I'd like to know which program involves the most expenditure. I'm more concerned about losing fat than gaining muscle, but I absolutely don't want to lose any muscle mass.

I firmly believe cardio is a big reason I was able to get very lean, and more importantly- stay lean. Im sure many others will say the same. Losing muscle is a reality of losing weight, but a high protein diet aims to minimize that. I think the rationale on doing cardio after weights is that your body is now depleted of carbs and will theoretically go to fat reserves for energy- same rationale on doing cardio first thing before eating. BCAA supplementaion is advertised as helping to retain muscle when in a fat burning/leaning out program.

At the end of the day, I would think any type of program that leads to a caloric deficit will result in weight loss. For example, eating 1500 calories without any type of exercise program may result in the same caloric deficit as a 2000 calorie diet that does incorporate a workout program. You can look at it two ways- the more exercise you incorporate into your life means you can either eat more and still be in a deficit, or you can eat the same and have an even bigger deficit. I think the argument for incorporating cardio is that it allows you to have a slightly higher caloric intake number, thereby getting in vital micros and macros. Not to mention there are obviously huge benefits for both weight lifting and cardio.

During the 5 months or so it took me to lose 60 pounds, i aimed for a daily of intake of 1700-2000 calories, with 1hr of weight lifting and 45 minutes of cardio 4x a week. Even then, I tried to do something active on non gym days. Once I was at my desired weight, I still had the same work out routine, but simply increased my calories to around 2500. In a muscle buildinng phase at the moment and have cut back on cardio to 30 minute sessions and a caloric intake of around 3000 calories. Ironically enough, am struggling to put on weight.

Anyway, most of my advice is anecdotal and mostly based on bro science. It works for me though.

[burnin_vernon]

What kind of reps/sets were you doing with your weights?

[Flabbibulin]

Originally Posted by burnin_vernon

What kind of reps/sets were you doing with your weights?

I have always followed what is commonly referred to as the Arnold method- one muscle group per workout, with a one week cycle- basically comes to 5 workouts a week for me. Most muscle groups I will hit with 4 exercises/4 sets/8-12 reps, with the exception of arms (3 exercises for biceps and 3 for triceps). I also do abdominals and calves twice a week.

People will differ on this part, but I am now believer that going to failure on every set is a mistake. I had plateaued for quite sometime in the amount of weight I was lifting, possibly because I wasn't eating enough, but more so because I was trying to hit failure on every set- I think it wears out your nervous system and simply tires you out. Started making huge gains in the amount of weight I was using when I only started going to failure on the 3rd and 4th set.

[Devils'Advocate]

Originally Posted by Flabbibulin

I have pretty dramatic before and after pictures, but dont want to hijack the OPs thread. Currently sitting at 183 and under 10% BF. I have also put on a considerable amount of muscle mass.

Hijack away.... I love then and now pictures. This thread was meant to inspire and it sounds like you would.

BTW - Project #3 is a book I'm 1/3 done. It's working title is "Lessons Learned in Lasting Weight Loss" which is all the things I wish I knew when I started out. And one of them is that you need a good mix of cardio and weight training. I did *nothing* but cardio to lose the weight and in this picture I was 165 pounds 14% BF, but no muscle to speak of. It made it very difficult to maintain as a lack of lean muscle tissue means poor metabolism. I've spend the last two years working with a personal trainer and have put on 15 pounds (10 muscle, 5 fat) and maintaining has been MUCH easier. (Been at 180 for 18 months and it seems quite stable)

http://static.squarespace.com/static...g%20Finish.jpg

[Righteous1]

Steak/Salmon/Chicken veggies and lift = Gain Muscle/Burn Fat

[Devils'Advocate]

You would make an awesome personal trainer Righteous1.

[Regorium]

Originally Posted by burnin_vernon

What do you think of the Stronglifts 5x5 system in which cardio is more or less discouraged? The theory is that you will need your recovery time due to the program's intensity and that your energy should be saved for lifting only, as it is a more efficient calorie burner than cardio.

I just recently switched my routine to SL5x5. I used to do cardio immediately after weights (5 exercises, 3 sets, 10,8, 6 reps) but now, I'm quite tired afterwards.

Since all I really believe in is calories in vs calories spent, I'd like to know which program involves the most expenditure. I'm more concerned about losing fat than gaining muscle, but I absolutely don't want to lose any muscle mass.

Stronglifts 5x5 will put you on the right track in terms of the right way to think about strength training, and get you a nice strength and flexibility foundation so that you can do other things with more effectiveness later on.

You will absolutely lose weight/fat and gain muscle if you also stick to the calories in vs. calories out (ie. eat your standard 2000ish calories or whatever). You will burn more calories doing SL 5x5 than running on the treadmill per time spent (if you're not slacking off in between sets).

If you've done SL 5x5 for any period you'll know that 25 heavy squats 3 times a week just absolutely wrecks you, and that more supplementary cardio really isn't necessary for a beginner. Just make sure you're sticking with your calorie goals and you'll see results.

Note that this is all for a beginner, which I consider to be the first 6 months or so of doing it. Once you pass this stage, the schools of thought and methodologies branch out significantly, and you might think about adding new exercises or cardio or switch to a completely different program. But I do truly believe that for someone just starting out in strength training, there is no better program than SL 5x5.

[Righteous1]

Originally Posted by Devils'Advocate

You would make an awesome personal trainer Righteous1.

Try it for a month and then you'll call me awesome. Weight loss starts in the kitchen, cut the pop, booze, junk food. Comes down to how bad you want it! Also a workout partner helps sometimes, if you struggle with pushing yourself.

[Flabbibulin]

Originally Posted by Righteous1

Try it for a month and then you'll call me awesome. Weight loss starts in the kitchen, cut the pop, booze, junk food. Comes down to how bad you want it! Also a workout partner helps sometimes, if you struggle with pushing yourself.

Not sure if you saw the first post, but I think Devil's Advocate has a winning formula.

Anyway, I agree that is a very good general diet recommendation, and probably covers the majority of my meals, but certainly you need to include a quality carb source like brown rice etc. Carbs are just as important in putting on muscle as protein is.

And while eating a combination of lean beef/fish/chicken/turkey with brown rice and veggies is a recipe for good results if you are on a proper work out program, it doesn't take into account people that are married, possibly with kids, where eating like this every meal isn't feasible. It is possible to have a large repertoire of healthy fitness friendly dishes. Smart substitutions help- the wife and I typically use ground turkey in place of ground beef, making everything from spaghetti to chili to a meatball dish of some sort etc.

And while sodium isn't discussed enough, I am personally just as concerned with the sodium content of a meal/snack as I am with the sugar content.

[bcsoda]

Originally Posted by Hemi-Cuda

Try out the intermittent fasting thing, where you only eat in an 8 hour span of the day. For myself I don't start eating until noon, and after 8pm the only thing I have is water or other zero calorie drinks. The first week of not having breakfast and waiting until lunch can be pretty hard, but after that your body adjusts and now I don't even miss eating in the morning. And since so many unneeded calories come in the late evening snacking binges, having a hard rule to stop yourself can help a lot

Pro-Anorexia tip #1 *thumbs up*

http://thinintentionsforever.blogspo...-ana-tips.html

(Also: https://www.tumblr.com/search/anorexia+tips

http://www.wattpad.com/79979964-ana-...na-tricks-tips

http://anaismysavoir.blogspot.ca/201...-ana-tips.html)

[Righteous1]

^^ive crammed 4-5 meals in a 10 hour IF window w/creatine (strength training). Definitely saw a decrease in belly fat and more definition.

[AcGold]

Nothing got rid of fat faster than squats and deadlifts for me. Fat's not really a problem if you do them regularly, not eating enough is my issue. I've ran on the treadmill for an hour, lifted weights for half an hour and done a million pushups, chinups and whatnot for long gruelling workouts. Nothing in comparison to when I started doing squats and deadlifts.

[bcsoda]

Originally Posted by Righteous1

^^ive crammed 4-5 meals in a 10 hour IF window w/creatine (strength training). Definitely saw a decrease in belly fat and more definition.

It's your body, so you're welcome to do whatever you want with it. If you think it works for you then that's great. But I think it's really irresponsible for people who (likely) have no real education/training in health etc to advocate starving yourself for 2/3 of the day to other people, especially people you know nothing about. Even if you did have training in it, it's irresponsible to recommend it to people who's health/lives you know nothing about.

[AcGold]

Yeah you have no idea how it will effect someone's metabolism and blood sugar.

[Devils'Advocate]

Originally Posted by Righteous1

Try it for a month and then you'll call me awesome. Weight loss starts in the kitchen, cut the pop, booze, junk food. Comes down to how bad you want it! Also a workout partner helps sometimes, if you struggle with pushing yourself.

That was an inside joke between Thor and I.

The "Me Og. Me smarter than you. Go eat protein. Eat vegetables. Lift heavy stuff. You lose weight. You gain muscle." schtick that you get from most personal trainers. Most know sweet F-all about all the other stuff that goes into losing weight, particularly large amounts of weight. It's on par with telling an alcoholic to just not drink alcohol anymore and walking away thinking your awesome because you solved all the other person's problems.