[Sisyphus]

(03-26-2017 09:09 AM)Rawmeo Wrote:  

Dumbells: I mean doing 3 series of 15 repeats for biceps training, and the same for triceps training. For now I'm not looking for the perfect 6-pack, just a decent-looking shape.

This is part of your problem. Focus on compound exercises (chest press, push-ups, rows, pull-ups) and you should be doing some kind of squat (start with goblet) and lunge (front, back, side, pendulum) also. Every strength workout should have one of each push/pull/lunge/squat. Do them all in a circuit and only rest after doing each round of the circuit. Instead of the treadmill's "weight loss" setting do HIIT (High Intensity Interval Training) on any cardio machine - 30 seconds of all out fast as you can so you feel like you're going to die at the end of the 30s alternating with 60 seconds of slow but still moving (not rest).

I cut from 19% to 10% BF without doing anything fancy so I think it's the only way I can actually help any forum member with anything right now. I did a full write up one time and it was extremely long so I won't assault this thread with that wall of text, but PM me if you want more info.

Boiling it down to the bare essentials would is: calories out > calories in, low carb/high protein and unsaturated fat, no added sugar, low-ingredient/natural food, strength circuits, HIIT, 7+ hours sleep, limit alcohol. Diet more important than exercise.

[Sidney Crosby]

If you lost your gut you'd just be skinny instead of skinny fat. Quit overthinking things, you really need to just do some of those relatively simple plans that multiple guys here have suggested.

[Thomas the Rhymer]

(03-28-2017 05:54 PM)Rawmeo Wrote:  

I tried finding workout programs online but most of them are either trying to sell you something, or just plain shit. What would be a good resource to help me get started with a workout plan?

https://stronglifts.com/5x5/

[Gideon Griffin]

Have you ever noticed that there are some people who can eat seemingly anything and not gain any weight. Then there are others who can look at a pizza and put on a couple of pounds.

I spent the better part of my life fighting with my weight. During high school I played football, and later I joined the Marine Corps, and spent nine years in the Infantry. During this period in my life I was Jacked [mostly], because I hit the weights hard and heavy (and used some...ahem... ergogenic aids).

After the Corps, I packed on a lot of weight [fat]. But it happened slowly, over the course of the next 15 years (wife, kids, family, living, etc)... One morning I woke up, looked in the mirror, and had that "Mr Incredible" moment. "You fat fuck! What did you do to yourself?!"

To correct this deficiency, I did exactly what the conventional wisdom tells you to do. "eat less, move more" because "Calories in vs Calories out" determines your weight.

Nothing happened... well almost... I should have said "nothing good happened," because I became hungry, tired, miserable, and cold.

It turns out that your body is a brilliant electro-chemical machine, that is highly adaptable to its environment, and what you put in it. So, when you eat the recommended diet (food pyramid, or "my plate") and reduce caloric intake, your body slows the "burn rate" (metabolic rate) to match the inputs.

CICO or Caloric Reduction as Primary is "CRAP"... IF you eat what the experts recommend.

WHY?... because, hormones drive fat storage. Specifically, insulin.

When you have elevated glucose levels in the blood, your body secretes insulin, which is a storage hormone. As long as you have elevated insulin levels, your body will NOT release stored fat to be burned as fuel.

What causes elevated glucose levels in the blood? Carbohydrates... and (to a lesser degree) excess protein... (do some research on protein, you will find that you need a good bit less than the "experts" have been touting for years. The whole '1g per pound' or even '1g per kilogram' is too much for most... what's funny is that bodybuilders need even less than that, because they synthesize protein better than your average Joe).

So, carbohydrates drive insulin, and insulin drives fat... the solution is relatively simple: reduce carbohydrates and you will reduce fat stores.

The complexity arises when you replace carbs with protein (as most people do), which causes gluconeogenesis (your liver converts excess protein to glucose, driving up insulin, and... here we go again).

So you've got to get your protein macro correct, and keep your carbs low (Avoid starch. Stick to green stuff that grows above ground and has lots of fiber in it).

Here's the kicker: if you're a thinking man, you'll realize pretty quickly that "This is not going to fill me up. I'm going to be hungry all the time!"

The answer is fat. After hitting your protein requirements, and making sure you keep your carbs low (which will depend on your own body's requirement) make up the difference with fat, and eat to satiety (fullness).

Avoid fats that come from mashed up seeds or corn (canola oil, corn oil, and all that other crap). Stick to monounsaturated fat and saturated fat: Olive oil, avocado oil, butter, lard, tallow, etc.

If this sounds horrifying to you, check the science (see the work of Dr. Peter Attia, Dr. Jason Fung, Dr. Stephen Finney, Dr. Jeff Volek, Dr. Sarah Hallberg, Gary Taubes, et al).

The formal name for what I have just described is "the ketogenic diet." It has many advantages for the 80%+/- of us who are better suited to burning fat than carbs as our primary fuel source.

One of the primary advantages is that when eating like this, you tend to eat significantly fewer calories than you would on a high carb diet. AND... when you are burning fat as a primary fuel source, caloric reduction does NOT cause your body to reduce its metabolism. Why? Because you have a significant amount of fuel sitting around your middle just waiting to be burned.

I'm 49 now, and the excess weight is falling off me at about 3 pounds a week.

YMMV. I wish you the best.

[Gideon Griffin]

duplicate posting... oops.

[Rawmeo]

After reading your comments, I'll be starting the StrongLifts on April 12th, as soon as I land in Thailand. It seems appropriate for me.

[Rossi]

Lost 7 kg in March. Basically I walked 45 minutes 3-4 times a week, stop eating sugar, potato, rice and pasta. I ate everything else.

Well, when I say sugar, it means soda, candies, chocolate, and all sugary junk food. Pretty easy. I will try to lose 5 more kg until summer.

[crispytaco]

Is good that you lift hard, but don't forget that 80% is what you eat.

Have a Dr to check your insuline levels before and 2 hours after your breakfast to determine if you have problems digesting carbs. I got a treatment for that and fixed most of my issues.

Before you start cutting portions, first replace all junk food with good one so you won't be hungry.

Then change the quality of the food. Ex swipe from fried chicken --> Grilled chicken breast.

Add greens and good proteins.

-Add green tea and lots of water.

Repeat and profit...

[ElFlaco]

(03-29-2017 09:43 AM)Gideon Griffin Wrote:  

If this sounds horrifying to you, check the science (see the work of Dr. Peter Attia, Dr. Jason Fung, Dr. Stephen Finney, Dr. Jeff Volek, Dr. Sarah Hallberg, Gary Taubes, et al).

The formal name for what I have just described is "the ketogenic diet." It has many advantages for the 80%+/- of us who are better suited to burning fat than carbs as our primary fuel source.

I'm 49 now, and the excess weight is falling off me at about 3 pounds a week.

Your age is the key data point here. Guys in their twenties who don't have visible problems eating a high-carb diet should wait a decade or two or three before blanketly dismissing the science behind insulin resistance and low-carb diets without having read up on it or tried it out.

I can't think of a bigger scam that has been perpetrated on the American public than the food pyramid. Gary Taubes, via his books and his numerous YouTube interviews, explains the history of how this happened. Sadly, it will probably take a generation of doctors dying off to change mainstream medical option. Meanwhile, diabetes rates will continue to skyrocket.

[Bilboswaggins]

1. Calculate your caloric needs - I'll do this for you - at 82kg, your maintenance (assuming you're sedentary) is about 2500kcal.

2. Eat less than your caloric needs - start with 2000kcal a day so you can lose a pound a week.

3. Macros could be - 180g of protein, 50g of fat, 200g of carbs (for a total of 2000kcal). Play around with your carbs/fats ratio if you want, but keep your protein at least at 180g/day.

4. Do it for months on end until you get lean enough.

[captndonk]

You need a good training program and basic knowledge about nutrition.



program:
Good novice program

but of course, there are more for example starting strength, 5x5

Nutrition:

Getting the basics



Now you know what to do, but if the program tells you to squat you need to know how to do it.

Go to youtube or forum.bodybuilding.com to get these informations.


Similiar you now know for what amounts of macro nutrients you should aim for. But you need to know the nutrient components of each food.

There must be some websites where you can look this up. I use german websites, so can't help you out here.



These two tasks will take some time in the beginning. But later on less and less. I simply know the nutrient components of chicken, rice, noodles, potatoes and so on.


good source of reading:

https://forum.bodybuilding.com




I myself was overweight too. I want to gain some more muscle but overall I am quite content.

[Araveug]

(04-09-2017 04:47 AM)captndonk Wrote:  

You need a good training program and basic knowledge about nutrition.



program:
Good novice program

but of course, there are more for example starting strength, 5x5

Nutrition:

Getting the basics



Now you know what to do, but if the program tells you to squat you need to know how to do it.

Go to youtube or forum.bodybuilding.com to get these informations.


Similiar you now know for what amounts of macro nutrients you should aim for. But you need to know the nutrient components of each food.

There must be some websites where you can look this up. I use german websites, so can't help you out here.



These two tasks will take some time in the beginning. But later on less and less. I simply know the nutrient components of chicken, rice, noodles, potatoes and so on.


good source of reading:

https://forum.bodybuilding.com




I myself was overweight too. I want to gain some more muscle but overall I am quite content.

dang, losing that weight made your nips look huge. nice.

[Araveug]

Hey OP - someone mentioned getting different hormones (thyroid, testosterone, estradiol etc.) cant go wrong with that. 9.5 hrs. of sleep does seem like a bit much, but i'm no expert.

When you were doing 1700 calories per day, it would make a huge difference what those calories were comprised of (carbs, protein, fat, alcohol). I know you said you try to avoid too many carbs etc. but unless you are good at eyeballing food, or have tracked your nutrient intake before, it is quite hard to just eyeball stuff and get a good balance.

best of luck to you. kill that gut.

[gework]

1) People's bodies work differently - due to my debit card breaking and waiting for a new one I have been having one meal a day from my stores. I've lost no weight from it and I look little different from it. I can also eat about 4,000 calories / day with no exercise and it makes no difference to my weight. I've been like this all my life. When I was at my fittest and leanest I ate four meals / day, typically including 4 quarter pound burgers. The only thing that ever made any difference to me was when I was in Serbia for nearly three months and had a diet consisting of something like this:

a) 6 boiled eggs on bread
b) vegetables with young cheese and peanuts on bread
c) 4-6 eggs either with pasta/salad and pesto

Often threw in a 250 gram bag of dried plums.

For the first month I did no exercise and my body fat dropped to about 10-11%. I started cycling every day and it made no difference.

I suspect this diet or something like it may encourage my body to store less fat or burn more.

I have recently been on a keto or at least low carb diet. I don't think it's made any difference over my exercise.

Then I have a friend. Even if he eats 1,000 calories / day he will still be at ~40% body fat. You also get people who will work in construction and it rips them to shit, while others will remain fat.

As someone suggested, it's probably best to get a blood test and see how your metabolism works. It's likely we are all different.

2) I've found the best thing for me to loose weight is long walks. When I've been on ~15+ walks I can really feel the fat has peeled off when I'm done, but this is obviously serious maintenance. Again, it's quite likely that bodies respond differently to different stimulus.

3) Bad posture increases the visible size of your belly.

I'm guessing here, but from reading and experience I think the route to shifting fat is:

1) Find out how your metabolism works and cater your diet to whatever is going to keep fat off and burnt

2) Find a weight program that works for yourself, so your body needs to work to maintain the muscle rather than maintain fat. I recently started a weights program and have had nice results. I don't look anything special as normal, but when I hunch I look henched to fuck. About 25 or so days ago I had a ligament tweak and decided to give it a good rest. So I went up a few % body fat. For the last three days I've been back cycling and a lot of that fat has been shed. I put the ease of the shedding down to my bodies need to now maintain my upper body muscle mass. If you look at people who are really ripped, they tend to have very strong looking muscles all over. It's their maintenance that likely leads to the ripping.

3) Cardio, again probably some works better for others; when I was younger I used to be really lean from cycling 5-6 times a week. I really pushed it hard and used my upper body to help drag myself up hills via lunging the handle bars from side to side. For many people it's likely being lean will take several months of constant cardio when you are pushing to the limit, i.e. pushing more and more muscle growth rather than just maintaining a fat/muscle ratio. I also used to wear a t-shirt cycling in ~0 degrees celsius.

The best thing I found for fat burning was walking 21 miles into some hills. It took a total of 11 hours and about four 4 of that was in 30-40 mph winds and rain; wearing shorts and t-shirt. I had mild hypothermia (inability to grasp with hands, fuzzy thinking, blurring vision, would shake if I stopped). When I got home I found I had lost 7lb. According to most sources that's about 25,000 calories.

People's bodies are very different. I have a friend who is a little taller than me, 6'1". He's about 212lb and he has a big pair of tits, a big gut, fat legs, fat arms, a fat neck, fat face and fat back. I'm 6' and am a little under 200lb. For me this is meant to be just overweight BMI, yet I always have some abs, even when not exercising.

[Gideon Griffin]

(04-04-2017 09:13 PM)ElFlaco Wrote:  

(03-29-2017 09:43 AM)Gideon Griffin Wrote:  

If this sounds horrifying to you, check the science (see the work of Dr. Peter Attia, Dr. Jason Fung, Dr. Stephen Finney, Dr. Jeff Volek, Dr. Sarah Hallberg, Gary Taubes, et al).

The formal name for what I have just described is "the ketogenic diet." It has many advantages for the 80%+/- of us who are better suited to burning fat than carbs as our primary fuel source.

I'm 49 now, and the excess weight is falling off me at about 3 pounds a week.

Your age is the key data point here. Guys in their twenties who don't have visible problems eating a high-carb diet should wait a decade or two or three before blanketly dismissing the science behind insulin resistance and low-carb diets without having read up on it or tried it out.

I can't think of a bigger scam that has been perpetrated on the American public than the food pyramid. Gary Taubes, via his books and his numerous YouTube interviews, explains the history of how this happened. Sadly, it will probably take a generation of doctors dying off to change mainstream medical option. Meanwhile, diabetes rates will continue to skyrocket.

Sorry I didn't see this before. Actually, I'm not dismissing keto, I am a big advocate. Once I discovered the fraud that Ancel Keyes perpetrated, and the resulting "food pyramid" (now "my plate") scam... The low carb approach made perfect sense.

[RichieP]

-Plenty of protein, no shakes, real food
-No sugar/alcohol/dairy
-Healthy fats - coconut oil, butter, olive oil, avocado, fish oil
-Lifting 3x a week, compound lifts
-A little HIIT 1-2x a week
-Regular long walks
-Regular early bedtimes (huge), ideally 11pm, but at least before midnight, sleep 8hrs+
-No/minimal carbs on non-lifting days
-On lifting days, carb timing - eat your carbs within 2hrs of working out, none/minimal carbs at other meals
-Carb cycling - once every 4-7 days, on a workout day, eat carbs (rice, sweet potatoes etc) with every meal

This can't not melt the fat off.