Post: #51

(08-03-2014 03:38 PM)SteveCR Wrote:  I also eat whatever I want, even the "evil" white bread, white rice and white pasta. Peanut butter and jelly sandwiches with a glass of milk all the time. Ice cream or cookies before bed every night. Cereal for breakfast in the morning (Lucky Charms, Frosted Flakes or Cinnamon Toast Crunch ftw), eggs with toast for 2nd breakfast.

For breakfast this morning, I had a bowl of Lucky Charms. For 2nd breakfast, I had 2 pieces of buttered toast with apple butter. For lunch, I just had a big bowl of cheeseburger macaroni. For dinner, I'm going to have tilapia and a big glass of milk. For my bedtime snack, I dunno, depends on what I want. Oreos, M&Ms, ice cream, whatever I'm craving really.

I hope nobody follows this irresponsible dietary advice, unless they want to look at least 10 years older than their age. In that case, Standard American Diet FTW!

Post: #52

(08-04-2014 05:50 PM)ManAbout Wrote:  

(08-03-2014 03:38 PM)SteveCR Wrote:  I also eat whatever I want, even the "evil" white bread, white rice and white pasta. Peanut butter and jelly sandwiches with a glass of milk all the time. Ice cream or cookies before bed every night. Cereal for breakfast in the morning (Lucky Charms, Frosted Flakes or Cinnamon Toast Crunch ftw), eggs with toast for 2nd breakfast.

For breakfast this morning, I had a bowl of Lucky Charms. For 2nd breakfast, I had 2 pieces of buttered toast with apple butter. For lunch, I just had a big bowl of cheeseburger macaroni. For dinner, I'm going to have tilapia and a big glass of milk. For my bedtime snack, I dunno, depends on what I want. Oreos, M&Ms, ice cream, whatever I'm craving really.

I hope nobody follows this irresponsible dietary advice, unless they want to look at least 10 years older than their age. In that case, Standard American Diet FTW!

Why would I look 10 years older than my age?

Post: #53

(08-04-2014 07:52 PM)SteveCR Wrote:  Why would I look 10 years older than my age?

Because you eat garbage.

Post: #54

(08-04-2014 08:03 PM)ManAbout Wrote:  

(08-04-2014 07:52 PM)SteveCR Wrote:  Why would I look 10 years older than my age?

Because you eat garbage.

I get in a minimum of 100% of the RDI of every single last vitamin and mineral that we need (from whole food - I don't take vitamins). I fill my macros with 0.8g of protein per lb of lean body mass, and 0.5 grams of fat. I fill the rest with whatever I want. This is averaged out over the course of a week.

So again, I ask you, why would I look 10 years older than my age?

Post: #55

(08-04-2014 09:18 PM)SteveCR Wrote:  I get in a minimum of 100% of the RDI of every single last vitamin and mineral that we need (from whole food - I don't take vitamins).

I find that a little hard to believe given that you eat crap sugary cereals like Lucky Charms and your late night snack consists of Oreos, M&Ms and ice cream. Your diet contains a high proportion of empty calories. Put yourself next to a person that doesn't gorge himself on junk food, you will see the difference. Garbage in, garbage out.

And RDI? LOL. Yes, because the government knows all about healthy eating.

Eating foods loaded with sugar and high fructose corn syrup causes inflammation in the body, which in turn leads to disease and premature aging. Skin is the largest organ of the body. If you think the inflammation you are creating by eating garbage is not showing up on your face, you are deluding yourself.

Post: #56

(08-04-2014 09:40 PM)ManAbout Wrote:  

(08-04-2014 09:18 PM)SteveCR Wrote:  I get in a minimum of 100% of the RDI of every single last vitamin and mineral that we need (from whole food - I don't take vitamins).

I find that a little hard to believe given that you eat crap sugary cereals like Lucky Charms and your late night snack consists of Oreos, M&Ms and ice cream. Your diet contains a high proportion of empty calories. Put yourself next to a person that doesn't gorge himself on junk food, you will see the difference. Garbage in, garbage out.

And RDI? LOL. Yes, because the government knows all about healthy eating.

Eating foods loaded with sugar and high fructose corn syrup causes inflammation in the body, which in turn leads to disease and premature aging. Skin is the largest organ of the body. If you think the inflammation you are creating by eating garbage is not showing up on your face, you are deluding yourself.

1. My maintenance calories are 3,200. I can easily fit in all the protein, fat and fruits/veggies that I need. The rest of my calories, I can eat anything I want.

2. I see that you're another one of those hippy-dippy folks, eh? The government's not out to get you. The RDI has been well-researched. It's quite difficult to reach a minimum of 100% of every vitamin/mineral you need without eating plenty of fruits and vegetables, and still stay within your calories.

3. As to you statement that sugar causes inflammation, disease and premature aging, what's your peer-reviewed clinical research source?

Post: #57

HGH + testosterone + tren ace + masteron + clenbuterol + intermittent fasting.

Post: #58

^^^ what about best way to reduce body fat % w/o shrinking your balls.

BTW, I hear Lebron has a new diet for reducing body fat.

Post: #59

For me, intermittent fasting is huge. At least try to go one day a week with only water, tea, and coffee. This will really shock the system to change. Otherwise, you've simply gotta get your carbs down, especially if you are over 35 and your metabolism is beginning it's dying phase (I was always a skinny ripped dude that never thought he wouldn't be, then I hit 37 and wow it happened and suddenly I had a slight belly and couldn't believe it). Those carbs are difficult to get out of your system and always store as fat. I'd say never more than 100 grams of carbs a day unless you are a crazy active person. Sprints up a hill. Have you ever seen a fat sprinter? There is a hill somewhere around you. Sprints are fast and don't take long. Do sprints twice a week up a hill for 15 minutes, your body will have no choice but change. And they hurt far less than stupid steady cardio for an hour that actually has the opposite effect of what it's intended. When going to the gym, dump all the nonsense exercises and machines: all you need are the basics of squats, deadlifts, pull ups, and anything with the 45 pound bar. Other useful things: veggies and fruits for snacks (not chips, cookies ice cream of course), anything with over 10 ingredients is a no, one whey shake every day, plain greek yogurt with fruit is a big yes!, tuna in a can is so convenient if you travel, every ripped dude on my facebook drinks straight coffee every morning, creatine-yes, BCAA's - yes, pre workout - yes if it doesn't make you jittery, and as much water as you can stomach a day. All the fitness gods I follow drink almost a gallon a day except when cover shooting. And do it all not for the ladies, but for your overall health. Why? Because when you hit a funk with the ladies, you don't want to excuse yourself from being healthy. It's a gift to you first.

Post: #60

I separated my shoulder about 6 weeks ago and haven't been able to work out at all. When this happened, I thought to myself that I'd better "eat less and eat healthier". Having read enough about IF and Paleo, that's basically what I've done for the past 6 weeks. I've been very strict on the feeding window; I usually don't eat until 1 PM. I have been far less strict on the Paleo part.

Even with that little bit of effort, I've dropped a few percent body fat in 6 weeks. I can't believe how effective IF and carb restriction are.

Post: #61

I've read that being dehydrated puts you in a catabolic state, so yeah, drink lots of water.

Post: #62

i'm at 10-11% right now, down from 35% in 2011.

these last few lbs have been a bitch.

i need to look at a new protocol.

i've IF'ed and eaten basically clean to get to this point, but i do still eat pbj's and shit like that every once in a while.

but scale has been steady at 223 for a while now. i'm losing a little more fat, but i'd like to get to 8% by the end of the month.

thinking about doing Steve Dolce's three weeks to shredded diet.

its pretty basic but gives you the rules.

either that or i'm just gonna stop eating all together

i could just easily do chicken and broc for three weeks.

218 and 8% BF sounds about good to me

Post: #63

I dropped about 20 pounds after really pushing myself in full court basketball. I play an average of 10 hours a week. I make sure I chase every turnover, and I sprint like a mad man after every defensive rebound. I have definitely lost a little muscle in my upper body, but it doesn't matter. I look way more jacked than I did at "average weight". I have noticed that my legs and lower back are stronger. I'm barely under 10% now and this summer was the first time my abs resurfaced since 8th grade (about 15 years ago). A lot of people ask me if I'm a rock climber now because I apparently have that exact physique (long & lean). I never had to change how I ate. Then again, I have never been too fond of bread or sweats. The main source of my carbs comes from craft beer consumption. I'm thinking about going over to wine just to see if I can hit that 8% mark. If not, no sweat because I still look athletic. Much more than when I played football and lacrosse.

Post: #64

so you play 2 hours every night? Seems like fun and def a way to keep fit

Post: #65

(08-06-2014 09:25 PM)2014 Wrote:  so you play 2 hours every night? Seems like fun and def a way to keep fit

Averages slightly less than 2 hours during lunch M-F. I also play Saturday before lunch.

Post: #66

I concur and repeat the advice of previous posters:

1. Low-carb diet
2. Heavy, compound lifts
3. Mild cardio. I run 2 miles before my workouts. Try to get in under 15 min.

With this method, I literally could see just a little bit more of my veins popping out after every workout.

Post: #67

(04-07-2012 01:03 PM)RaulValdez739 Wrote:  I want to get down to less than 10%. Any advice you can give...

It can be possible through physical exercise, to reduce your intake of calories, and you must follow regular sleeping habits.

Post: #68

(08-06-2014 09:03 PM)ddjembe mutombo Wrote:  I dropped about 20 pounds after really pushing myself in full court basketball. I play an average of 10 hours a week. I make sure I chase every turnover, and I sprint like a mad man after every defensive rebound. I have definitely lost a little muscle in my upper body, but it doesn't matter. I look way more jacked than I did at "average weight". I have noticed that my legs and lower back are stronger. I'm barely under 10% now and this summer was the first time my abs resurfaced since 8th grade (about 15 years ago). A lot of people ask me if I'm a rock climber now because I apparently have that exact physique (long & lean). I never had to change how I ate. Then again, I have never been too fond of bread or sweats. The main source of my carbs comes from craft beer consumption. I'm thinking about going over to wine just to see if I can hit that 8% mark. If not, no sweat because I still look athletic. Much more than when I played football and lacrosse.

Playing lots of sports that you enjoy is definitely the best way to stay in shape. I second basketball, lots of explosive movements, sprints and the occasional tussle with strength if you go for rebounds or guard post players. Only problem is knees once you're older, but damn, I played 1 hour straight in Bangkok tropical heat not that long ago, just because I had so much fun.

In the end, what kind of exercise you do, doesn't matter as much. You can burn something like 600-800 calories an hour doing just about anything if you keep intensity up. Then there is the after burn effect so 1 hour of intensive cardio can come out at around 800-1000 cals depending on weight. That just means you have to stay within your maintenance level to quickly lose weight and that's easy to do if you go low carb.

Only problem is boredom with cardio (why sports is a great idea) and injuries, which I guess preparation and warmups can help with.

Post: #69

Come winter camping in Canada. You'll learn to love your fat