yeah, plus it really helped me realize while I was doing ok calorie wise, my percentages were way off, as far as protein to carbs.
it sounds like a lot but its really pretty simple, just wanna do it for yourself and no other reason. You can have goals and get burned by e-geeks for motivation but you gotta wanna do it and be commited. Theres no magic pill, shake or anything. If you can't get off your butt and wanna look for the easy way, it wont work and I know this better than anyone. I been on every diet and lost 20 pounds or 30, etc but it was all lackadaisical on my end and lookin for the quick and easy way.
well you dont get fat overnight and you dont get thin overnight either.
you're doing it the right way and a sustainable way. its a lifestyle change and you seem to not only be committed to it but enjoying it.
the energy and benefits you gain greatly outweigh wanting to fall back into old habits.
There goes all my fucking material.
Thanks.
<3
GonzoStyle Wrote:eat 6 tiny meals a day and work out 5 days a week. But finding the propery nutrition and how to work out properly are not easy. getting the right mix of foods and knowing how to work out take a while to figure out.
I keep it to 50% carbs, 40% protein, & 10% fat. The fat I get mainly from fish oil, which has omega-3 fatty acid. Plus the main thing is to eat every 2-3 hours and eat small meals. So instead of a 16 oz steak, you have a 3 oz piece of meat.
Plus more cardio than weights when tryin to drop pounds but do cardio after lifting weights. Work 1-2 major body parts a day and only once a week, give them time to recoup. Do not overwork because then you are actually doing your body harm. So work legs and chest one day, then rest the next day, then do arms and back, etc. so work out 3 days a week with weights and do cardio everyday, cause thats what actually burns fat. But make sure you get protein in your after and before you do cardio because cardio burns fat but also burns your muscle tissue and protein is the building block of muscle.
Also when doing cardio, try High Impact Training, it worked well for me. Meaning do 2 minutes at a normal pace but obviously keeping your heart rate up, so work at say 50% effort and then do 30 seconds at a very vigorous effort, then cycle. Your cardio should be no less than 20 minutes and needs to be uninterupted. So aerobics are not actually cardio, because theres a lot of stopping and starting. Plus theres a lot of upper body work.
I do treadmill, then ski machine, then I job, one day I bike and the other day I do the step machine.
20 mins minimum but no more than 45 mins and weights should be no more than 30 mins or so. Do enough weight where you get exhausted after 8 reps. Dont do something that you can lift 12-15 times, because you're not bursting the muscle. If you wanna just tone, then do low weight and high reps. If you wanna build the muscle, then do low rep and high weight.
But muscle is pointless if its covered with fat. So I am mainly concentrating on cardio to actually lose the fat. I do the weights to prevent loose skin when I do drop the tonnage, so the muscle under the fat is developing as the fat is decreasing. But fat doesnt turn magically into muscle, you lose fat and build muscle.
As far as foods go, I eat mainly fish, egg whites and beans for protein.
for carbs, I go with low carb bread once in a while but mainly brown rice and whole grain cereals.
green veggies only, broccoli is best.
citruis fruits are the best cause they burn fat, but berries are good too. Apples not so good but ok.
Keep dairy low, but cottage cheese is high in protein and low in fat, if you get the low fat of course. And milk is great.
as for fats, go with the fish oil or flaxseed oil.
use the six food groups and you are set.
I use <!-- m --><a class="postlink" href="http://www.fitday.com/">http://www.fitday.com/</a><!-- m --> to track what I am eating.
You need to burn 3,500 calories to lose 1 pound. So if you cut your calorie intake by 500 calories a day, you can lose a pound a week. If you work out and burn another 500 calories in the gym, thats 2 pounds a week. Also naturally I have a lot of fat to loose so I drop weight quicker at first, cause I dramatically cut my calorie intake, probably by 200%.
good lord, you have turned into a health genius...i must tap into your mind now.
how do you deal with appetite and hunger and the monotony of the meals?
For me, I'm an emotional or suppressing emotion, type of eater. So stress factors and anxiety can really be a struggle.
Hit a heavy bag instead of eating to deal with stress.
I will be honest with you, it’s a totally different mentality from being one way to the complete other.
What people fail to understand is that food is like any drug, it’s what crack is to a junkie and alcohol is to an alcoholic. What is the basic issue an alcoholic has? The fact that he can't have one drink like a normal person, he has to have 15. An alcoholic does not fathom how people can have just A beer or half a glass of whiskey. An obese person is the same way, the issue is not having a slice of pizza, it’s having 4 slices. I never understood how a person at a restaurant could leave like half a plate of food, I didn’t eat to live, I lived to eat, it brought me massive joy.
So it’s obviously very difficult to kick it cold turkey because obesity isn’t viewed like alcoholism or drug abuse, you just get a simple "stop eating you fat bastard".
You have to realize, its not the food itself that is helping deal with your depression, its the joy it brings you. The same way sex can bring you joy, so its not like the food itself is the cure to your anxiety. So find another outlet, for me its the gym now and being a compulsive I overdid that too at first. The food is actually building your anxiety and depression cause afterwards you feel even more disgusted with yourself.
I went on and off and on and off diets for years now. I always did it for the wrong reasons, for someone else, for my family, cause I was embarrassed, but never because I wanted to for myself, because I loved eating disgusting food.
First off it’s the want, then comes the planning. You can't just wing it; you should plan out your meals in advance. Do NOT "diet", I do not think of what I am doing as a diet anymore, it's just a way of life for me now, its not diet, its how a person should live. Also don’t diet in the sense of going on slim fast, or la weight loss, etc. Because what do all of those diets advertise? Eat this for breakfast, lunch and then a nice dinner. Well duh, of course if you drink a 250 calorie shake instead of eating a 700 calorie meal, you are decreasing your calorie intake. Its not the actual product that’s making you lose weight, it’s the decrease of calories.
Also remember that you didn’t get fat overnight, you aren’t going to get in shape overnight. It’s much easier to break down the house of cards than it is to rebuild it.
Dealing with the monotony of meals is not issues as well, just remember all that shit you've put into your body, you've lived the good life for 4 people. No one is saying you can’t eat some of the foods you like, but the key is portion control. In the super size era, people have no clue what a portion looks like. A small soda is actually what a serving size should be, but because it’s specifically called small, people think its kids shit. A serving size is not 16 ounces of meat; it is 3-4 ounces. So pretty much whatever you get at a restaurant, toss about 70% of it.
The other key is to eat 6 smaller meals a day, making breakfast the biggest. This way you don’t get hungry and your metabolism is constantly working. Also don’t starve yourself, no matter what, if you are hungry, then eat something.
But here is the key.... are you hungry? This sounds stupid but it worked like gangbusters for me. Next time you are looking for a snack or something to munch on, literally say it out loud, it has to be actually said out loud, don’t just think it. Ask yourself “am I really hungry?” 90% of the time, it is no and your brain realizes it and the hunger goes away.
In the end the key is getting started and getting through the first 2-3 weeks of the withdrawals but once you get through it, it becomes easy.
For me it’s just the daily routine, get up have breakfast, go to work, bring a bunch of small meals with me. Go to the gym after work, and do it everyday. Its just second nature now.
GonzoStyle Wrote:eat 6 tiny meals a day and work out 5 days a week. But finding the propery nutrition and how to work out properly are not easy. getting the right mix of foods and knowing how to work out take a while to figure out.
I keep it to 50% carbs, 40% protein, & 10% fat. The fat I get mainly from fish oil, which has omega-3 fatty acid. Plus the main thing is to eat every 2-3 hours and eat small meals. So instead of a 16 oz steak, you have a 3 oz piece of meat.
Plus more cardio than weights when tryin to drop pounds but do cardio after lifting weights. Work 1-2 major body parts a day and only once a week, give them time to recoup. Do not overwork because then you are actually doing your body harm. So work legs and chest one day, then rest the next day, then do arms and back, etc. so work out 3 days a week with weights and do cardio everyday, cause thats what actually burns fat. But make sure you get protein in your after and before you do cardio because cardio burns fat but also burns your muscle tissue and protein is the building block of muscle.
Also when doing cardio, try High Impact Training, it worked well for me. Meaning do 2 minutes at a normal pace but obviously keeping your heart rate up, so work at say 50% effort and then do 30 seconds at a very vigorous effort, then cycle. Your cardio should be no less than 20 minutes and needs to be uninterupted. So aerobics are not actually cardio, because theres a lot of stopping and starting. Plus theres a lot of upper body work.
I do treadmill, then ski machine, then I job, one day I bike and the other day I do the step machine.
20 mins minimum but no more than 45 mins and weights should be no more than 30 mins or so. Do enough weight where you get exhausted after 8 reps. Dont do something that you can lift 12-15 times, because you're not bursting the muscle. If you wanna just tone, then do low weight and high reps. If you wanna build the muscle, then do low rep and high weight.
But muscle is pointless if its covered with fat. So I am mainly concentrating on cardio to actually lose the fat. I do the weights to prevent loose skin when I do drop the tonnage, so the muscle under the fat is developing as the fat is decreasing. But fat doesnt turn magically into muscle, you lose fat and build muscle.
As far as foods go, I eat mainly fish, egg whites and beans for protein.
for carbs, I go with low carb bread once in a while but mainly brown rice and whole grain cereals.
green veggies only, broccoli is best.
citruis fruits are the best cause they burn fat, but berries are good too. Apples not so good but ok.
Keep dairy low, but cottage cheese is high in protein and low in fat, if you get the low fat of course. And milk is great.
as for fats, go with the fish oil or flaxseed oil.
use the six food groups and you are set.
I use <!-- m --><a class="postlink" href="http://www.fitday.com/">http://www.fitday.com/</a><!-- m --> to track what I am eating.
You need to burn 3,500 calories to lose 1 pound. So if you cut your calorie intake by 500 calories a day, you can lose a pound a week. If you work out and burn another 500 calories in the gym, thats 2 pounds a week. Also naturally I have a lot of fat to loose so I drop weight quicker at first, cause I dramatically cut my calorie intake, probably by 200%.
did anybody care enough about his life to read this?
wow, this thread has not turned out to what I expected.
Ken'sPen Wrote:GonzoStyle Wrote:eat 6 tiny meals a day and work out 5 days a week. But finding the propery nutrition and how to work out properly are not easy. getting the right mix of foods and knowing how to work out take a while to figure out.
I keep it to 50% carbs, 40% protein, & 10% fat. The fat I get mainly from fish oil, which has omega-3 fatty acid. Plus the main thing is to eat every 2-3 hours and eat small meals. So instead of a 16 oz steak, you have a 3 oz piece of meat.
Plus more cardio than weights when tryin to drop pounds but do cardio after lifting weights. Work 1-2 major body parts a day and only once a week, give them time to recoup. Do not overwork because then you are actually doing your body harm. So work legs and chest one day, then rest the next day, then do arms and back, etc. so work out 3 days a week with weights and do cardio everyday, cause thats what actually burns fat. But make sure you get protein in your after and before you do cardio because cardio burns fat but also burns your muscle tissue and protein is the building block of muscle.
Also when doing cardio, try High Impact Training, it worked well for me. Meaning do 2 minutes at a normal pace but obviously keeping your heart rate up, so work at say 50% effort and then do 30 seconds at a very vigorous effort, then cycle. Your cardio should be no less than 20 minutes and needs to be uninterupted. So aerobics are not actually cardio, because theres a lot of stopping and starting. Plus theres a lot of upper body work.
I do treadmill, then ski machine, then I job, one day I bike and the other day I do the step machine.
20 mins minimum but no more than 45 mins and weights should be no more than 30 mins or so. Do enough weight where you get exhausted after 8 reps. Dont do something that you can lift 12-15 times, because you're not bursting the muscle. If you wanna just tone, then do low weight and high reps. If you wanna build the muscle, then do low rep and high weight.
But muscle is pointless if its covered with fat. So I am mainly concentrating on cardio to actually lose the fat. I do the weights to prevent loose skin when I do drop the tonnage, so the muscle under the fat is developing as the fat is decreasing. But fat doesnt turn magically into muscle, you lose fat and build muscle.
As far as foods go, I eat mainly fish, egg whites and beans for protein.
for carbs, I go with low carb bread once in a while but mainly brown rice and whole grain cereals.
green veggies only, broccoli is best.
citruis fruits are the best cause they burn fat, but berries are good too. Apples not so good but ok.
Keep dairy low, but cottage cheese is high in protein and low in fat, if you get the low fat of course. And milk is great.
as for fats, go with the fish oil or flaxseed oil.
use the six food groups and you are set.
I use <!-- m --><a class="postlink" href="http://www.fitday.com/">http://www.fitday.com/</a><!-- m --> to track what I am eating.
You need to burn 3,500 calories to lose 1 pound. So if you cut your calorie intake by 500 calories a day, you can lose a pound a week. If you work out and burn another 500 calories in the gym, thats 2 pounds a week. Also naturally I have a lot of fat to loose so I drop weight quicker at first, cause I dramatically cut my calorie intake, probably by 200%.
did anybody care enough about his life to read this?
absolutely nothing to do with my life, just answering how one can lose weight.
and apparently gooch cared.
is this CDIH?
or did I walk into an Over Eaters Anonymous meeting?
can't you two just moo at each other an moooove on?
don't project your denial on me chunky face.
I can't be mad,
as long as those boobs bounce.
way to step on my punch line?
who is she?
Does Danked have another sister?
drusilla seemed to know who she was but didnt give her name. I guess the sisterhood of monster tits all keep tabs on eachother.
she's actually fairly attractive too....
what about dru?
is she hot or just life support for her tits?
exactly, she has no sexual organs.
and you only have one of your livers,
you are MADE for each other.