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Diet-Fitness-General Wellness Your Thoughts?

powerlifter;2176510; said:
Do yourself a favor and extend your cut over a longer period of time. 4-5 weeks isn't enough for what you want to do imo. There is a reason pro bber's go with 16-20 week cuts. It is VERY hard to lose a lot of bf without getting that flat look. You can peel off sensible amounts slowly and look fantastic at the end. I really like "refeeding" my carbs. If you live on the lower end for a long period of time without it,you are gonna go flat. Not only will you be able to tell in a mirror,but your workouts will suffer from lack of energy and you will feel weaker when you are reaching that point of pancaking. Hell, you can even see the guys on stage who have carb spilled. They are holding water in areas where they should be dry. The best physique in the world will lose a contest due to a few days of bad dieting.
Thanks, yes that was just guess work. They say you lose 1-1.5 pounds of fat a week if you do it right so I was thinking 7-8lbs in that time frame best case scenario. It's the first time I've tried this so it's all learning on the go. Right now the only things I'm counting are my calories and protein. As long as I'm staying between 1,500-2,000 calories and getting 190-200g of protein I'm not worried about the fat and carbs because with the food I'm eating, in order to reach that amount of protein in that few calories, it all pretty much has to be low fat-low carb. Like I'd said earlier, I'm planning on mixing in some steel cut oats, I can have a half cup for 300 calories and 10g of protein. That's not bad at all.
 
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muffler dragon;2176442; said:
Are you following a particular routine or just letting your body tell you when to eat?
It varies depending on the day. From leangains.com

12-1 PM or around lunch/noon: Pre-workout meal. Approximately 20-25% of daily total calorie intake.
3-4 PM: Training should happen a few hours after the pre-workout meal.
4-5 PM: Post-workout meal (largest meal).
8-9 PM: Last meal before the fast.

12-1 PM or around lunch/noon: Meal one. Approximately 20-25% of daily total calorie intake.
4-5 PM: Pre-workout meal. Roughly equal to the first meal.
8-9 PM: Post-workout meal (largest meal).
 
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powerlifter;2176510; said:
Do yourself a favor and extend your cut over a longer period of time. 4-5 weeks isn't enough for what you want to do imo. There is a reason pro bber's go with 16-20 week cuts. It is VERY hard to lose a lot of bf without getting that flat look. You can peel off sensible amounts slowly and look fantastic at the end. I really like "refeeding" my carbs. If you live on the lower end for a long period of time without it,you are gonna go flat. Not only will you be able to tell in a mirror,but your workouts will suffer from lack of energy and you will feel weaker when you are reaching that point of pancaking. Hell, you can even see the guys on stage who have carb spilled. They are holding water in areas where they should be dry. The best physique in the world will lose a contest due to a few days of bad dieting.
I just wanted to comment again because your post proved prophetic. I was out on the mountain today doing my runs uphill. The first hill that I run is the longest one, I don't sprint up, it's too far but I try to it at a good pace, it's about 200-300 yards of fairly steep terrain. I'm always gases when i get to the top but today I was really wiped out. I did my other smaller hills but I had to cut my final cooldown walk up the last trail because i could barely keep my legs. I looked up your "refeeding carbs" and I realized what happened was I'd depleted my glycogen stores. I haven't had a starchy carb since Sunday and I believe it's catching up with me. I have to say though that this high proten diet has been great thus far. This morning when i was lifting I had lots of strength and energy, was able to push a few extra reps and do some other things that I'm usually too weak to do. I'm definitely going to do a few carbs tomorrow. I'll pass on the avocado, that's way too many calories for what you get out of it.
 
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The diet has been going well. This is day 8 of strict counting and although I've only lost about 4 lbs I feel tremendously better. I had one semi-cheat meal which was a personal white pizza with chicken, tomatoes, mushrooms and onions, a ceaser salad and a few glasses of a nice red wine. My workout/meal plan looks like this more or less

workout around 11am (upper body one day, legs, core, aerobics and yoga the next)
First meal around 1230-6oz of chicken breast, 6 egg whites, 40z of smoked salmon and 3-5 servings of a green vegie, I've had greens, spinach, asparagus, braised cabbage and some nice baby broccoli. I usually cook my veggies in a tablespoon of olive oil. have my second meal which is the lightest around 4pm. It's usually 1/2 cup of cottage cheese or nonfat plain yogurt with one cup each of blueberries and raspberries. I do my cardio which is mountain climbing with a weighted vest and also some sprints (without the vest) from about 6-730pm or so. My last meal consists of more protein like chicken and fish, however much I need to make my daily protein and more veggies and maybe a bit more fruit. I'll have my protein shake for dessert. So far I haven't had any urge to eat ice cream cookies, nothing. When I lift I have much more strength, I've added weight and everything is progressing nicely. I tweaked my wrist just a but it doesn't bother me much, only when I curl. Next I need to get a bench in here.
 
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DubCoffman62;2179680; said:
It's usually 1/2 cup of cottage cheese or nonfat plain yogurt with one cup each of blueberries and raspberries.

Go full-fat whole yogurt with blueberries. Stoneyfield Whole Plain Organic or something similar. The full-fat seriously will power you for hours, and you'll consume less calories overall.
 
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Dryden;2179700; said:
Go full-fat whole yogurt with blueberries. Stoneyfield Whole Plain Organic or something similar. The full-fat seriously will power you for hours, and you'll consume less calories overall.
I'll switch to full fat after I shed a few more of these pounds. Once I start trying to put on more mass I'll up my calories. I'm doing great on the nonfat right now.
I've been going by this

A protein base can be anything that is mostly protein (usually, about 20g protein and less than 100 kcal per 100g - read labels), like:
  • Fish (tuna canned in water, or salmon, are favorites, but most fish is pretty good. Fatty fish is perfect!)
  • Poultry (frozen skinless boneless fat free chicken breast, turkey breast, some deli)
  • Lean red meat (steak can be a good choice)
  • Fat free low sugar dairy (no-fat cheese, cottage cheese, cottage/quark cheese, protein powder - not some magical drug, it?s basically dry skim sugar free milk)
  • Egg whites (1 yolk for taste)
Variety can't hurt with protein sources, so eat poultry one day and fish the next day if you like.
If you?re overweight/wanting to lose fat, try to make meals that have about 10g protein per 100 kcal, or better. If however you can allow more calories because you are trying to build muscle, consider:

  • Fatty meats (Thighs instead of breasts, non-lean cuts of steak, etc)
  • Plenty of whole eggs (No, the yolks aren't bad)
  • Tofu
  • Most dairy (especially cheese, plain yoghurt, cottage cheese, and whole milk)
If you get a few less than (lb*grams/2*kg*grams), that won?t kill you; but getting more than that number is only going to help.
Many diets will deal with percentages/?macronutrient ratios?.[31] Your body doesn't care about ratios, it cares how much protein you are getting irrespectively of total calories.[32] [33]
Eat more vegetables.

The government recommends you to eat 5 servings of them per day, and I?d say that?s a good start. This is why you want to eat more vegetables:

  • Like protein, for its low calories, it fills you up so you?re less hungry.[34] [35]
  • It protects you against pretty much every disease you can think of.[36] [37]
  • They are rich in almost every essential micronutrient you are not already getting from your protein food.
  • It'll prevent you from hating having to go to the toilet after we?ve just put you on this high protein diet.[38]
Losing fat vs. gaining muscle is less about what you eat, and more about how much you eat.[39] [40] [41] [42]
Eat the right amount of calories.


No, you can?t do both at the same time - at least not unless you?re a total beginner (for a short while), or on certain drugs, or willing to wait a decade to see significant changes. The body just does not do that. Various hormones (especially insulin) and pathways (especially mTor[51]) position your body either in a systemically anabolic [52][53] [54] or catabolic [55] mode. All you can do is try to make the best lean to fat mass ratio of the changes you?re inducing. How? As shown above - first of all, by eating a lot of protein. Secondly by exercising, which you will see in the next chapter.
Gaining muscle (aka Bulking).

Yeah, we?ve heard all your "I eat a lot and I?m still skinny!? stories. In fact, I?ve told that story myself, before I actually sat down and learned what eating a lot REALLY meant. I recommend counting calories, at least for a while. If you want to gain weight, go for (16-18*[your bodyweight in pounds]) calories per day, every day, for many, many weeks, and months (i.e. say you're 150lbs, you eat 16-18*150, so 2400-2700 kcal per day). You want to gain about 4lbs per month. More and you?re just getting extra fat, less and you?re not building muscle fast enough; so adjust calories accordingly, upwards to ensure growth, or downwards to prevent excessive fat gains. Yes, you?re gonna build some fat; that?s the way things are. Yes, you will probably have to eat way more than you are comfortable with. Deal with it. Losing fat (aka Cutting).

Again, keep protein high to spare lean body mass, but you want to reduce your carbs and fats. Fat has a very specific role in the body: make up for the deficit between the energy you use for moving around and general metabolism (yes, sleeping and even browsing 4chan burn calories), and the energy you get from the food you eat if the latter is less than the former. So you want to eat less energy so the body has to access it?s energy storage: bodyfat. No, there is NO safe way for surgery to target specific fat deposits; you have to lose fat all over. To lose fat, eat 10-12*[current bodyweight in lbs] kcal per day (say you're 200lbs; you eat 2000-2400 kcal/day). Adjust this number while you lose weight. Yes, you're going to lose some muscle; that's the way things are. Yes, you will still need to lift weights 3x per week whilst cutting. Yes, you will probably have to eat way less than you are comfortable with. Deal with it. To maintain a bodyweight, try to eat about 14-15*[current bodyweight in lbs] kcal per day.[56] [57] [58]
If you are not gaining/losing/maintaining weight on these calories, you are most likely counting wrong. Alternatively, you might be one of the very few rare exceptions. Either way, simply adjust the number like the next step.
Cutting OR bulking, weigh yourself each fortnight to adjust your calories to your new bodyweight. You should be shooting for around 1lb weight loss/gain per week. Much more than that and you're putting on too much fat, much less and you're losing too much muscle.
Many people use a calorie calculator for this. I use Cronometer, others use Fitday. A very useful website that allows you to get the nutrition of foods is WolframAlpha. (i.e. if you wanted to find the nutritional content of 1cup of cottage cheese, just type "1cup cottage cheese" and it will generate your results)
If you don't understand how to read the nutrition label, read this.
http://4chanfit.wikia.com/wiki/Harsh's_Worksheet_(WIP)

And I've been doing a lot of reading on leangains. So far, so good.
 
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http://youtu.be/VnV7vEi7Sz8

http://stronglifts.com/how-to-squat-with-proper-technique-fix-common-problems/

Hit Parallel. Your hip joint must come lower than your knee joint. Ask someone to judge your depth or tape yourself. No Partial Squats.

I'm having trouble getting my hips below my knees. I fee like i might get them close to parallel but not lower. I also seem to need a very wide stance to do so. I'm going to watch some Mark Rippetoe youtube videos and see if i can see what i'm doing wrong.
 
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OneBuckeye;2180792; said:
http://youtu.be/VnV7vEi7Sz8

http://stronglifts.com/how-to-squat-with-proper-technique-fix-common-problems/



I'm having trouble getting my hips below my knees. I fee like i might get them close to parallel but not lower. I also seem to need a very wide stance to do so. I'm going to watch some Mark Rippetoe youtube videos and see if i can see what i'm doing wrong.
I have trouble going all the way down too. I was watching the crossfit championships and these girls were practically touching their butts to the ground. I was like "how in the fuck????"
 
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DubCoffman62;2180888; said:
I have trouble going all the way down too. I was watching the crossfit championships and these girls were practically touching their butts to the ground. I was like "how in the fuck????"

Bolded is the reason. Ever see those pants that have the little slits on the side that help expand the waistline as the person gets bigger around the waist? Women have that advantage when doing squats.

Think about it.
 
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When you squat wide it's harder to break deep. If you guys are having trouble getting low i'd take a look at the bar position on your back first.Note the position of your feet and the angle they are directed. Personally,wide squatting for me is a lot more suitable for handling heavy weight. Even though I don't have break as deep it's still a competition squat.I can get a hell of a lot deeper with a narrow stance though,and if i'm not competing this is how I train.. Also don't drop your head as you are descending,although it might seem like the thing to do,it's not. Check out Ed Coan if you want to see a perfect squat imo. He uses a pretty narrow stance,but uses leverage probably better then anyone else i've ever seen.
 
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