GL Gyno. I am 6'0" and got up to 225 pounds or so at one point. Worked my ass off for a month and a half and got to 190. Stopped working out but kept maintaining the same weight but I was drinking every night. I have been drinking only on the weekends the last 3 weeks or so and lost another 5 pounds easy without exercise. 6 pack is starting to show again. It's not always fun but it's definitely doable.
ope:Your first post in the thread states that you started your lifestyle change on 1/31. It's been barely a month now and you've lost 16 lbs. You are cutting at too fast of a rate. If you continue on this path, I promise you that you will become 'skinny fat', which is perhaps the worst body type to have. Why? Because you'll have lost a good portion of your lean body mass due to the catabolic state you've put your body in, and because of the rapid weight loss, you will run a very high risk of having loose skin which is extremely difficult to get rid of without having surgery. You should be shooting for a 2 lb/week cut, anything more is too fast unless you are morbidly obese, which you aren't.
Again, slow down my friend, you will thank me later for this. Cutting too many calories and then overtraining with excess cardio and not enough weights (which I'm not saying you're doing, but it sounds along the lines of what you are) will put you in a catabolic state. And that will spell disaster in the long run. Trust me, your goal should be firming up underneath the stored body fat you have now, and by eating cleanly and adding cardio after your weights, the body fat will still melt off. And best yet, you will be getting stronger, your lifts will increase, and you will have saved most of your muscle in the process of your cut. You do NOT want to be at a place 9 months to 1 year from now where you've dropped a solid 75 lbs and look in the mirror and see nothing but drooping skin and no lean muscle mass. Bad, bad idea.
Make sure you're doing these essential things:
1. Lift weights PRIOR to cardio, and lift hard. Cardio at a medium to high intensity level should NOT exceed more than 30 to 40 mins TOPS after weights. On non-lifting days, try increasing the cardio to an hour.
2. Eat at no more than 500 calories LESS than your required daily maintenance level. To find out what your daily caloric maintenance should be (based on your current age, height, and weight), use a BMR calculator like this one to get an idea:
http://michaelandkendra.com/BMRCALC/bmrcalc.htm
3. Eat clean, NO refined sugars. All sugars should come from natural foods like honey and fruit. All carbs should be complex. Oats, 100% whole wheat bread, whole wheat pasta, anything that does not contain enriched flour. Shoot for 1 to 1.5 grams of protein per pound of your body weight. Tuna, chicken breasts, turkey, salmon, and lean steak are the best. Fats are important, but you have to know which are 'good', the following are good fats and must be included in your diet.. extra virgin olive oil, fish oil, flaxseed oil, almonds, walnuts, natural peanut butter, avocado. A good caloric ratio for a cut is 45% Protein, 40% Carbs, and 15% Fats (or 40P/40C/20F if it suits you better). Yes, this means you'll have to measure out your food portions and keep track of what you're eating so you know you're meeting your macros. Once you get a better feel for proper portion size, it'll become second nature. In the meantime, use this great site to keep track of everything you eat, everyone who's serious about nutrition and body transformation uses it:
www.fitday.com
4. Drink plenty of water. When the thought of drinking another glass makes your stomach queasy, drink more. You should be running to the bathroom every 30 minutes or so and may even have to a few times during the night until your bladder adjusts, which it will quickly.
5. Grab a handful of veggies with each meal and try to eat them raw. Carrots, broccoli, spinach, and asparagus are the best.
Nutrition is 80% of the game. Putting yourself in a huge caloric deficit and then going crazy on the treadmill 7 days/week, which you may currently be doing, will put you in a place in the future where you simply don't want to be. Remember that this is a lifestyle change, not some fluke diet and rush to drop a massive amount of weight by any means necessary and fastest way possible.
BOL & God bless.
hell of a post,in my opinion(knowin what i know now) weights are just as important as cardio..just everyday stuff like workin in the garden,changin a flat tire have gone from somethin i dreaded,to somethin i look forward to,and its all because of liftin weights..annnd,even walkin is so much more enjoyable than it was before.....set yerself up for success,eliminate the excuses.....when i started liftin it was in the wintertime,i was watchin a lot of tv and spendin time on the internet,and wanted to start liftin..sooo,how could i watch bonanza and basketball,annnd start liftin?? got my hammer and nails out and built a 'customized' weight bench in my tv room..smartest thing i ever did,hardly a day goes by that i dont do some form of strength trainin and i feel great.... 'keep the continue'Awesome post man.
Thanks a lot hippie for that long thoughout post. I really appreciate it.
My plan is to get off a good portion of weight in the first couple of months and then slow down gradually.
Start fast and go slower and slower each month.
Again superb post sir, really appreciate all the thought put into it.
My plan is to get off a good portion of weight in the first couple of months and then slow down gradually.
Start fast and go slower and slower each month.
Again superb post sir, really appreciate all the thought put into it.
everybody talks about how they look and there's nothin wrong with it,BUUT,i know many people who are slim and trim,dont exercise,and are always complainin about the way they feel...nothin like goin to bed at night,knowin youve done what you should have done for yer health,and then wakin up in the mornin feelin good and ready to do it again..'aint nothin like feelin good..keep the continue'.
Just read some of this thread, and congrats on losing some of the weight Gyno. The one suggestion that I would add is that this (weight loss) isnt a quick fix. It should, and hopefully will be, a lifestyle change.
I know so many people that get to the desired weight only to lose track of what they were doing and add it all back.
Keep up the good work man.
I know so many people that get to the desired weight only to lose track of what they were doing and add it all back.
Keep up the good work man.
