Post: #26

(01-08-2015 10:15 PM)roid Wrote:  

(01-08-2015 09:59 PM)RexImperator Wrote:  

Quote:And recently Victor Pride wrote a blog article - http://victorpride.com/how-to-go-from-fa...n-8-weeks/

I like Victor's site and all but you can't grow 10 lbs. of muscle in 12 days...

First pic = heavy d-bol or testosterone (some wet compounds)
Second pic = trenbolone + masterone (dry compounds)

He is smoking his ass. I can't take his site seriously anymore.

To be fair to Victor, he has never claimed to be natty. He even wrote about the steroid regime he is on.

Post: #27

(01-07-2015 02:28 PM)ElJefe Wrote:  doing IF right now... it's a fucking chore to get 200g of protein daily

I'm having a hard time too. What are you eating?

Post: #28

(01-08-2015 10:45 PM)redbeard Wrote:  

(01-08-2015 08:25 PM)Travesty444 Wrote:  Here is what I have substituted that helped a lot for me personally:

Quinoa (more protein) vs Brown Rice / WW Pasta

Low Fat Vanilla Flavored Almond Milk (30 calories per serving) vs. Milk

Regular Cheerios (oat based w/ no sugar) vs. Normal Cereals with Tons of Sugar

Stevia (0 calories) vs. Sugar

Hot Sauces (0 calories) vs. Fatty Salad Dressings / Mayonnaise / Sour Cream....

Whole Wheat Tortillas vs. Normal Flour/Corn Tortillas

Mustard (0 calories) vs. Ketchup

Black Pepper vs. Salt (I just feel better when I don't eat salt)

Coconut Oil vs. Butter

Vodka Club Soda vs. Sugary Mixed Drinks / Beer

All great tweaks but the last one itself is key for any larger guys who have to keep the weight off. I drank a lot of beer the first two years of college and simply cutting it out helped me stay trim. If you love beer because "that's what men drink," cool story guy, start drinking whiskey on the rocks. 0 carbs 0 sugar last time I checked.

Still 70 calories for one shot. Stop worrying so much about macros and focus more on the caloric deficit.

Post: #29

http://victorpride.com/how-to-go-from-fa...n-8-weeks/

(01-08-2015 10:15 PM)roid Wrote:  

(01-08-2015 09:59 PM)RexImperator Wrote:  

Quote:And recently Victor Pride wrote a blog article - http://victorpride.com/how-to-go-from-fa...n-8-weeks/

I like Victor's site and all but you can't grow 10 lbs. of muscle in 12 days...

First pic = heavy d-bol or testosterone (some wet compounds)
Second pic = trenbolone + masterone (dry compounds)

He is smoking his ass. I can't take his site seriously anymore.

Post: #30

(01-09-2015 08:35 AM)Chivas989 Wrote:  

(01-07-2015 02:28 PM)ElJefe Wrote:  doing IF right now... it's a fucking chore to get 200g of protein daily

I'm having a hard time too. What are you eating?

Right now everything is caotic because of my crazy schedule.

Generally I aim for 2x protein shakes for a total of 100g protein daily, and roughly 1.1-1.25lbs of protein from meat (that computes to about another 100g).

If has been working pretty good so far. We weight fluctuates daily, but I dropped 15lbs pretty fast, and a LOT of that was fat.

Post: #31

Just started cleaning up my diet and tracking calories/macros. With you boys on the protein thing.. hell of a lot of food to hit my daily calories + 200~ grams of protein. Wish tuna didn't have the whole mercury issue..

Post: #32

(01-09-2015 11:27 AM)rdvirus Wrote:  Just started cleaning up my diet and tracking calories/macros. With you boys on the protein thing.. hell of a lot of food to hit my daily calories + 200~ grams of protein. Wish tuna didn't have the whole mercury issue..

Try adding sweet potato everything to your protein choices. I do ~200g protein a day and 100g of carbs from veggies and sweet potatoes. On ~3kcal diet. Not hard to do. I don't eat grains (unless cheating), limit dairy and eat no legumes. 185lbs 5'9" ~9% bf I'm told I'm ripped by chicks but I am dysmorphic and think I have a way to go...

Post: #33

Good article about fat loss:

http://www.t-nation.com/training/5-new-s...r-fat-loss

Post: #34

If you want to get all 6 ab muscles and the surrounding area in a defined shape you need to do a few things. None of this science bullshit which is too try hard for its own good. Unless you're allergic to wheat etc.

Diet:

- Avoid as much sugar as you can
- Carbs put more weight on you than fat does. potatoes, pizza bases, crisps. Everything like this stuff adds up.

Rice is better.


Outside of your gym routine

- You need to move weight over distance to really target fat loss without resorting to extensive cardio, which isn't good for muscular gains.

Get a prowler



I used one of these and it does test you. You can buy some thick rope and pull it back with your arms.


Buy a weighted bag or make one out of sandbags. Make sure its a good weight depending on your ability. Have variations for different movements but remember you need to move around with it. Anything too heavy is bound to be a chore and won't give you maximum bang for your buck.

Youtube has a lot of workouts for these. A simple one will have you throwing it up from a squatting position to catch it whilst standing. Rinse repeat.

Post: #35

Deleted.

Post: #36

(01-08-2015 08:25 PM)Travesty444 Wrote:  Here is what I have substituted that helped a lot for me personally:

Quinoa (more protein) vs Brown Rice / WW Pasta

Speaking of Quinoa, what are some tips to make it more appealing? Like a good recipe to mix it with, stuff tastes a little "off" by itself.

Post: #37

My current regiment:
-Intermittent fasting some days 14 hours, some days 20+. Fast harder on your off days from lifting.
-HIIT tabata with burpees 5-6 days a week. Only takes 4 minutes a day. Extra treadmill at the gym if I'm feeling really motivated.
- Heavy compounds lifts (dead, squat, bench, ohp, weighted chins) + minor accessory work.
-Avoiding carbs as much as possible but get your fiber/roughage. Veggies are good and necessary. Whey powder to help hit protein numbers.
- From a mentality standpoint, I make myself desire being hungry. That's when I know the fat is coming off.
-Also, never plan a cheat. Life will spring enough of them on you.

Post: #38

Well I think the whole thing I'm doing is working. Based on my tracking I've lost 5 pounds in about a month. I guess it's about a pound per week. This shit just takes time. Not sure if it's harder to lose the fat when you're skinny fat or the fat when you're a fat ass.

I'm constantly increasing in strength at the gym, so hopefully by keeping protein high despite calorie deficit I'll at least maintain muscle mass. It's amazing how much day to day variability there is in weight. Can be up to 2 lbs.

Post: #39

(01-16-2015 10:28 AM)Menace Wrote:  Well I think the whole thing I'm doing is working. Based on my tracking I've lost 5 pounds in about a month. I guess it's about a pound per week. This shit just takes time. Not sure if it's harder to lose the fat when you're skinny fat or the fat when you're a fat ass.

I'm constantly increasing in strength at the gym, so hopefully by keeping protein high despite calorie deficit I'll at least maintain muscle mass. It's amazing how much day to day variability there is in weight. Can be up to 2 lbs.

The leaner you get, the slower fat burning becomes. Even slower if you want to minimize muscle loss.

Post: #40

(01-07-2015 07:26 PM)Tengen Wrote:  

(01-07-2015 10:35 AM)CrashBangWallop Wrote:  Do you know what Body fat percentage you are at and what your goal number is?

Everyone's "last 5kgs" are different.

I'm hovering between 15-20% BF, getting closer to 10% would be the goal.

If you're around 20% body fat and weigh [For Example] 175lb - You're going to be around 157lb at 10%.

For me personally low carb combined with Anaerobic exercise equates to a lot of weight loss. In fact I was up around 4000 Cal per day of primarily fats/protein and I couldn't gain past 70kg.

The moment I upped my carbs I was able to bulk to 200lb on only 3500 Cal per day. So the TLDR: Low carb [For me at least] guarantees a big drop in weight.

Post: #41

(01-17-2015 06:28 AM)Rush87 Wrote:  So the TLDR: Low carb [For me at least] guarantees a big drop in weight.

Of course, it's water weight you dropped.

Post: #42

(01-07-2015 07:30 AM)Tengen Wrote:  There are a lot threads on the forum already about losing weight, but I'm specifically looking for a method to shed those last persistent ~5kg.

I've had success with the slow-carb diet a long time ago, but the weight loss tapered and plateaued.

To this end I've found a diet that seems to be agreed upon by 3 sources, suggesting 5-6 meals spread throughout the day. These meals are also supposed to follow the "slow-carb" structure - no carbs, mainly protein, fat and veges, with one cheat meal per week.

If you have Tim Ferriss's 4-Hour Body, it's under the chapter "The Last Mile".

It's mentioned in Brandon Carter's ebook - https://www.youtube.com/watch?v=xzg5jdZjb94

And recently Victor Pride wrote a blog article - http://victorpride.com/how-to-go-from-fa...n-8-weeks/

What I want to know is if anyone else here has tried this diet successfully, as a forum search didn't yield anything specific.

If I do decide to follow this diet I'll need to work it around my hospitality schedule, as i'm often working random shifts that span 12-4pm and 5-11pm.

Any advice appreciated.

Want 6-pack and want to keep it - go keto.

No ebooks required.

No meal plans.

No calorie counting.

No schedule.

Just don't eat any carbs. ANY. NONE.

This will get you pretty decent results in 8 weeks, especially if you never did it before.

Post: #43

Keto isn't going to get you leaner if you overeat. Total calories matter.

You can achieve the same result without keto, with better gym and mental performance with carbs. You just have to eat in a deficit. In order to eat in a deficit, you need a good idea of how much you're eating in a day/week.

Post: #44

(01-31-2015 06:58 AM)darktranquility Wrote:  Keto isn't going to get you leaner if you overeat. Total calories matter.

You can achieve the same result without keto, with better gym and mental performance with carbs. You just have to eat in a deficit. In order to eat in a deficit, you need a good idea of how much you're eating in a day/week.

I'd like to see you overeat on keto. It's really tough job.

Post: #45

Hulse speaks





Basically,
1. Eat clean - pretty much a paleo-like diet
2. Walk an hour a day - low intensity cardio
3. Lift some weights - compound lifts

Post: #46

(02-01-2015 10:20 PM)CaptainCrazy Wrote:  

(01-31-2015 06:58 AM)darktranquility Wrote:  Keto isn't going to get you leaner if you overeat. Total calories matter.

You can achieve the same result without keto, with better gym and mental performance with carbs. You just have to eat in a deficit. In order to eat in a deficit, you need a good idea of how much you're eating in a day/week.

I'd like to see you overeat on keto. It's really tough job.

It's very easy if you like eggs and cheese...

I like Keto as a diet though. I'm low carb, and often Keto by choice.

Post: #47

Nuts and peanuts also have a ton of calories and could throw off a dietary plan. It's not hard to blow your defecit just having a small snack on those.

Post: #48

The one thing I am not doing is walking any appreciable distance. I think I need to add this to my daily habit. It's just a real pain in the ass to walk 1 hour in the morning in the winter.

Post: #49

What's the appeal and stress of having a six pack?

That quest can lead you up the wrong course. Are you trying to be a physically fit and healthy man, or impress someone else?

I ride a bike 8 miles a day, juice 2-3x a day, throw some weights around 5x a week for an hour or so, and don't down a bag of doritos at night.

No need to stress about everything else.

I'm 6' 210 and built like a rock. My shoulders are broad and commanding, arms bulging out of my shirt, and thighs packed tight. I command a heathy respect. I've got some belly fat, and who cares. No girl has ever bashed my body in the last five years. I've certainly had most, if not all girls compliment my body, however.

Point is - eat well, exercise well, and stay consistent for a year. The results will be obvious. You really won't think too much about this shit again.

Post: #50

(02-05-2015 07:30 AM)MaleDefined Wrote:  What's the appeal and stress of having a six pack?

That quest can lead you up the wrong course. Are you trying to be a physically fit and healthy man, or impress someone else?

I ride a bike 8 miles a day, juice 2-3x a day, throw some weights around 5x a week for an hour or so, and don't down a bag of doritos at night.

No need to stress about everything else.

I'm 6' 210 and built like a rock. My shoulders are broad and commanding, arms bulging out of my shirt, and thighs packed tight. I command a heathy respect. I've got some belly fat, and who cares. No girl has ever bashed my body in the last five years. I've certainly had most, if not all girls compliment my body, however.

Point is - eat well, exercise well, and stay consistent for a year. The results will be obvious. You really won't think too much about this shit again.

This is really where I fall too. I don't understand the fascination with the 6 pack, beyond what men's mags have conditioned people to feel is necessary. I understand that everyone has different goals, but training to impress girls seems a little sad to me. If you're training to increase your own value to yourself, I don't see why a six pack would be useful. I say this as someone who once thought a six pack was they key to getting girls and trained down to it accordingly, so I've been there. But it's a hollow satisfaction training for external rather than internal approval.

Since then, by eating quality foods only, no sugar, training and eating for performance, I've packed on muscle, look more impressive in clothes, retained a good degree of leanness, even though the unflexed six pack is gone, and replaced by a flat, lean stomach. I am FAR more attractive without the six pack, and continue to achieve my performance goals which add to my own personal satisfaction and deep rooted, non-cosmetic confidence. It is possible to be visibly in excellent condition, and a standout athlete, without having an unflexed rippling set of abs.