Post: #26

(02-03-2015 12:07 PM)RexImperator Wrote:  

(02-03-2015 12:07 AM)Krusyos Wrote:  Also, what kind of physique is waiting under the fat if any based on my pic.

Personally, I don't think you should care. You want to lean out before trying to add mass. I made the mistake of going the other way, following some nutritional advice from the Starting Strength crowd and let me say it really sucks to do it that way.

When you're just starting out you can add muscle and lose fat at the same time so take advantage of that.

Once you have your body fat down, stay at maintenance for at least a couple of weeks, and THEN if you want to get bigger start a slow bulk, that can go on for many many months.

Can I realistically get a decent physique before college starts in September?

Post: #27

(02-03-2015 01:02 PM)Krusyos Wrote:  

(02-03-2015 12:07 PM)RexImperator Wrote:  

(02-03-2015 12:07 AM)Krusyos Wrote:  Also, what kind of physique is waiting under the fat if any based on my pic.

Personally, I don't think you should care. You want to lean out before trying to add mass. I made the mistake of going the other way, following some nutritional advice from the Starting Strength crowd and let me say it really sucks to do it that way.

When you're just starting out you can add muscle and lose fat at the same time so take advantage of that.

Once you have your body fat down, stay at maintenance for at least a couple of weeks, and THEN if you want to get bigger start a slow bulk, that can go on for many many months.

Can I realistically get a decent physique before college starts in September?

Yes. Cut out almost all carbs and begin a strict cutting diet.

Post: #28

You can get a more than decent physique by September. September's 7 months away, plenty of time to cut and bulk.

Post: #29

Eating carrots is contrary to the notion of keto dieting. Don't you guys read Lyle MacDonald?

Post: #30

Didn't post yesterday (I just forgot).

Yesterday went pretty well. It was a rest day, so no gym for me. But I started out the day with an adkins protein shake. I had an omelette for lunch, and 2 halves of a whole wheat turkey sub with veggies for dinner. I didn't really count macros as closely as I should have, but I'm pretty sure I was close to what my daily intake should be. Going into day 3 I'm still motivated as hell.

Post: #31

Today was a pretty good day. Did chest at the gym. I need to improve my bench press form... I do it too far up my chest and don't go all the way down. Even with the incorrect form, I only managed 135 for 6, which remains my top.

Eating wise, it went well. I'm not counting EXACT calories, but I definitely am looking at the nutrition for everything and making sure it adds up to around where my macros are supposed to be, a little more or a little less maybe. Had a delicious eye of round steak with seasoning for dinner.

Still feeling very motivated. I was tempted as I was looking for something to eat, but managed to overcome the temptation and pick up the beef jerky instead of chips. Adkins protein shakes are a welcome addition to my day and added some much needed sating to my sweet tooth.

After the gym, I grew slightly frustrated with myself... my form for the main compound lifts is very sloppy. I've just begun to fix my deadlift... the full squat is impossible because of my differing leg lengths, and the bench press is a total mess. I have to keep reminding myself that I've been cutting for the past year. Even so, I've made great strides. I've gone from struggling to db press 30 lb dbs to working on the 60's. It's not fast progress, but at least it's progress. I swear to God I will be one of the best looking cats on campus next school year if I die trying.

I'm going to be gone most of Friday and Saturday, so I will work out again tomorrow instead of Friday.

Post: #32

Keep updating us Krusyos..! Are you using myfitnesspal app? It's all about the little choices; water instead of soda, black coffee instead of a double double(Better yet, green tea). You need to write down your workouts and track calories; with myfitnesspal you can see where you are for the day macro wise and decide meals accordingly.. have you figured out your rough base metabolic rate (BMR)? You need to be sure you are eating at a deficit..

I've watched this video several times.. ain't no bro Science!




You're committed.. but you've gotta commit FULLY. I want to see you succeed Krusyos. Stick with it, keep pushing.

Post: #33

(02-05-2015 12:56 AM)rdvirus Wrote:  Keep updating us Krusyos..! Are you using myfitnesspal app? It's all about the little choices; water instead of soda, black coffee instead of a double double(Better yet, green tea). You need to write down your workouts and track calories; with myfitnesspal you can see where you are for the day macro wise and decide meals accordingly.. have you figured out your rough base metabolic rate (BMR)? You need to be sure you are eating at a deficit..

I've watched this video several times.. ain't no bro Science!




You're committed.. but you've gotta commit FULLY. I want to see you succeed Krusyos. Stick with it, keep pushing.

My daily caloric need is 3048.63, and I'm eating slightly more than 1000 each day.

Brandon's a straight shooter with an excellent physique. I think I will start tracking.

I just made a Myfitnesspal. If anyone wants to friend me, I'm known as Krusyos there.

Post: #34

Hang on...you're running a 2000 cal defecit before exercise?

Post: #35

(02-05-2015 08:50 AM)CrashBangWallop Wrote:  Hang on...you're running a 2000 cal defecit before exercise?

well more like 1800. I have 1200 calories a day I'm somehow trying to fit 200 g of protein into. That's almost impossible though.

Does this look ok to you guys for cutting?

Protein: 146 g
Carbs: 61
Fat: 40
Sugar: 21

Post: #36

Posting to watch. I'll start something like this in 10-15 days.

Post: #37

You're going to end up malnourished if you eat at that much of a deficit. You should be around 2000 calories minimum. Slow and steady.. 1000 calorie deficit is still plenty.

Post: #38

I agree with rd. What you're doing isn't sustainable and eventually it's likely you'll crash. 1000 cal deficit = 2lbs. lost per week.

I highly recommend reading the rippedbody.co.jp blog, even if you're not doing intermittent fasting or Leangains. He has good info on fat loss while lifting.

Post: #39

First off, congrats to you for making the commitment to change your physique and to opening yourself up to the scrutiny RVF community.

That said, I think you should drop the 90 day challenge aspect and focus on making sustainable lifestyle changes. Two things that you are doing that are bound to lead to longterm failure are crash dieting and lifting with shitty form. Eat more, become accustomed to a healthy, balanced, 2200-2700 calory diet and reduce the weight you are lifting until you can do the lifts properly. Continue to measure and record progress but think long term and not 90 days.

Post: #40

Today went pretty well... I decided to take you guys advice and eat a bit more.

Had pretty much the same foods as yesterday, except grilled pork for dinner. It took forever to cook and tasted like shit. I also added a bit of low-fat mayonnaise to my wrap for lunch. It's just too bland without it. Besides, I have several hundred more calories to fill up. I plan on adding another meal and that's it. This is supposed to be a very radical plan. I don't have time to futz around with long term weight loss solutions. I need to get down to around 12% and start clean bulking as soon as possible.

After reviewing my schedule, I found I do actually have time to go to the gym tomorrow, so I didn't go today like I said in yesterday's post.

@champ. I understand why you say that, but for me, I have to have a definitive goal and set a definitive date for myself, or else I don't get stuff done. I tried lifestyle change before, and I ended off the wagon a few days later. The one time I did make a lot of progress was with a 90 day plan... I lost almost 50 pounds.

Post: #41

If you do go very hard for 90 days with an extreme calorie deficit, try to just maintain your weight for the month after. In the past I've eaten like crap after crashing off an extreme diet and wiped out a ton of my hard work.

Post: #42

^^^I think bacan is right. You need at least two weeks of maintenance for hormones to reset, according to Lyle McDonald. Apparently your body is totally primed for fat gain if you've been dieting for a while.

Post: #43

First I want to say congratulations on taking a major step for better health. Its trite, but for it to work this needs to be a lifestyle change, not a 90 day thing. Seems like there are plenty of ways to skin the cat but let me give you one more example.

Background - I am currently 40, was 38 when I was diagnosed with cancer (don't worry, I'll live). My body comp was similar to yours (6 feet, usually weighed between 195-215) and I cared more about my career than my health. And when I did care about my health, it was more of a "oh shit, I am fat, need to slim down to get laid" kind of thing, and I would do a P90X routine and eat egg whites, skinless chicken breasts w/brown rice and limit my fat content, trying to create a caloric deficit. It sort of worked, if I busted my ass for 90 days I would get down to 185 but the food was so bland my weekly "cheat day" would turn into 2 days, then 3 days, then back to 2 hundy for me. So while I was sick, I did a shit ton of research into health, about metabolic diseases, why people get fat, get heart diseases, cancer, diabetes, etc. I mean, I literally did this for hours each day for 6 months during my recovery. I eventually found and read the book "Good Calories, Bad Calories" and it literally changed my life. It isn't a diet book, its a book about the almost complete corruption/incompetence of nutritional science and how it was perverted by politics. The bottom line is his hypothesis that highly processed carbs cause obesity, not animal fats / high cholesterol foods (nothing totally surprising in this forum, but still not conventional wisdom). Ok, I get it, so I needed to experiment on myself and eat a diet that buys into the author's (Gary Taubes) hypothesis. And that diet is the "Paleo Diet", or Primal Diet, or whatever you want to call it. So I shifted from egg whites to whole eggs, bland skinless chicken that left me unsatisfied to grassfed ribeyes, and ditched the rice, milk, etc for more veggies. The results were shocking. So here is what I did -

My Diet / Workout Program
Diet is roughly going to be 80%+ of your success so focus on this. In general - I cooked all of my own food (so I know with certainty the ingredients), which consisted of plants and animals as close to nature as possible. So hunting/eating a wild deer > Whole Foods grassfed beef > Whole Foods corn fed beef > supermarket CAFO ground beef. So unrefined coconut oil > refined coconut oil > vegetable oil. Daily example diet below -

Bfast - 3 Vital Farms eggs, #4 rated WF bacon, organic roma tomato, organic spinach, 1 serrano, 1/2 habanero, 3 organic mushrooms, sautéed in unrefined coconut oil.

Lunch - blended berry shake - handful of organic almonds, chia seeds, flaxseed, 1 scoop of whey protein, 3 strawberries, 5 raspberries, 10 blueberries, 1/2 small banana, 1 stalk of kale.

Dinner - 12 oz grassfed ribeye from WF, with broccoli, garlic, some lemon, sautéed in olive oil.

Quick note - you need to learn to cook. Steaks, while awesome, get old. Now I have about 9-10 recipes I rotate and things don't get old.

I did the math once, came out to around 2k calories but never counted calories. Just ate real, whole foods until I was full. Also tried not to eat after 5pm.

My workouts sucked because I was recovering from not only cancer, but shoulder surgery. So I was one weak motherfucker. Weak as in cant do one pullup and seeing my PT 3x per week trying to do 5 lbs shoulder raises weak. That's weak. So I did what I could, which was some sort of workout 4-5 days a week. Either an intense 5k run or lifting weights as best I could. After 6 weeks I could start doing pullups and benchpressing (started with only the bar!!). It slowly came around. For you, I would keep it simple - 3 days of basic strength routines (squat, deadlift, press, benchpress) and 3 days of cardio first thing in the morning. If you feel exhausted, simply skip it and come back hard the next day. Be active, but really no need to hurt yourself.

Results
Started Jan 1 at 212 lbs and lost 18 lbs first month (!). My alltime best weekly weight loss in my life was about 1-1.5 lbs per week, now I was at over 4lbs weekly and feeling incredible. I could feel the fat falling off my body. My weight kept coming off quickly and stopped right at my high school weight (175lbs), just 10 weeks after I started. My diet continued the same but weight loss promptly stopped. It was as if nature said "ok Johnny, you are at the right weight now, you are in equilibrium, carry on".

Results Confirmed By Medical Doctors
So at this point, 175 lbs and confident as a motherfucker, that I was on top of the world and rather smug that my research proved true. But there was one final test - how do I look on the inside? Maybe I lost weight but I'm clogging my arteries or whatever. The prior year, I did an all day health exam at a nationally renown clinic in Dallas where they tested me from head to toe. These guys found my cancer and saved my ass. So there's that. But also, I weighed 200 lbs, had a body fat % of 22%, hdl 52, trig 85, and there was a small blockage/calcium deposit (not a MD, forgive my layman's terms) in one of my arteries. My doctor said rated it an "11" on some scale. I think 200 is a heart attack, so its low but high for my age. She essentially said "this number never gets lower but if we keep it the same we should be ok". So in mid May (about 140 days after starting this lifestyle change) I go back for my annual appt. The results? 177 lbs, 12% bodyfat (skinfold calipers but backed up a DEXA scan), hdl 89 trig 59, and that clogged artery number was an 8! She said she had never seen something like that (or at least told me that to make me feel better). I interpreted it as I reversed early heart disease. Hyperbole? Maybe. But there is no argument that every single possible health factor improved since I started this diet. Also loved the look on their faces when I told them I was eating mass quantities of saturated fat! Please note that I am not a "all carbs bad, all fats good" kind of guy. Plenty of good carbs (green leafy veggies) and bad fats (processed cooking oils) out there, but when you eat a diet as close to nature as possible, the output naturally skews towards higher fat content and lower carb content than "typical"

Writing this almost gets me emotional . Its because I now "have the answer", its a rush of relief after doing such nonsense over the last 20 years trying to look fit. Keep in mind this is n=1, but I am convinced. Oh, and two years later and my weight never got over 185 lbs. That's never happened as an adult for that amount of time. Good luck to you.

John

Post: #44

Any updates Krusyos?

Post: #45

I have been doing paleo diet for past week. Only cheating for drinking vodka. After I get diet straight I will start lifting weight again.

My worry is exercise without good diet. Recipe for being fat and depression.

Post: #46

Hey, guys, I didn't give up. I just had a 7 day "vacation" if you know what I mean. I'll copy and paste from my PM to another member:

Everything was great till Sunday. I was invited out to brunch by some of my friends and ordered some pancakes. The effect was more psychologically than physical. The next day I didn't make it to the gym, and got a lot less strict with my diet (although I'm still eating whole foods). I went to the gym Wednesday and mentally felt like shit. I had absolutely no conviction whatsoever behind my lifts. I weighed in at 212.2 on monday, exactly 4 pounds less than the week before. I'm going to tighten up the belt today and get a bit stricter on my diet (no uncontrolled snacking, even on healthy food) and get back in the gym today ready to deadlift till I drop.

Post: #47

Dude this is the same thing that happens any time you set out to break any sort of habit....and then relapse.

Some pleasure, followed by shame and a lack of motivation to get back on track.

Like, in the no fap thread, you'll see that a lot of members relapse somewhere, and when they do, they dont stop at just one.
Same thing with a lot of crash diets. Same thing with a lazy kid who wants to get good grades and tries to study for 8 hours a day and ends up on 9gag.

Its okay if you fail once or twice. Just keep on doing what you've planned to after the relapse.

Quote:get back in the gym today ready to deadlift till I drop.

Dont overdo it because you're feeling motivated today. Just stick to the plan... In about 3 weeks once the new routine is set, then perhaps you can start changing it up to improve efficiency.

Just my two cents.

Post: #48

(02-05-2015 09:25 AM)Krusyos Wrote:  

(02-05-2015 08:50 AM)CrashBangWallop Wrote:  Hang on...you're running a 2000 cal defecit before exercise?

well more like 1800. I have 1200 calories a day I'm somehow trying to fit 200 g of protein into. That's almost impossible though.

Does this look ok to you guys for cutting?

Protein: 146 g
Carbs: 61
Fat: 40
Sugar: 21

Like others really respects the effort but you are overdoing it on the deficit, especially with training. The best rule of thumb that I read regarding carb requirements is to get half of the carbs corresponding to the body weight in lbs. For that you want.

For example I want to be 215 lbs so the amount of carb that I'd like to get is 108-110 grams of carbs for a total of 440-450 calories. I usually get more carbs to offset the protein that I'm not getting. Eating 215 grams of protein a day is out of my budget!

Up the carb intake accroding to the ratio that I just posted above and lower the sugar intake if possible OR make sure that this sugar is digested only in your post workout meal, then you don't need to take it out. The protein intake looks fantastic

Post: #49

How are the gyms in Jamaica?

Post: #50

(02-14-2015 09:23 AM)Moma Wrote:  How are the gyms in Jamaica?

I'm there in spirit only.