Routines

[closed297 Senior Member Find all posts View Profile Close closed297]

the quads are almost solid slabs of muscle and the calfs are solid slabs.... so i got lucky and did not lose any muscle mass

I would imagine riding a bike everyday would at the very least improve size in quads, glutes, calves and build core strength...(Slowly)
Which could be responsible for some of your weight loss (Because you have just addressed the largest muscle groups)

As muscle fibres are torn during this exercise..

Provided you eat some protein there is no reason you shouldn't build some muscle in your lower body. (Again SLOWLY)

However i struggle to believe you are eating a balanced diet of 3200 calories.. which is the recommended amount to maintain muscle mass doing cardio over 6+ hours a week.. (Calculated to age 35.. 6 foot.. and 188 pounds)

that is exactly what I lost was fat

I eat what ever the hell i want.

With your testosterone levels that would need to be comprised of almost very clean carbs and protein and almost counted to with in the 100's... (And strictly adhered to daily..)
To be honest i don't believe you lost 40 pounds of only fat from the information you have provided me.

My legs are all ready pretty big naturally.... 25" quads and 17" calfs
if I was to lift any weights i would focus on my upper body instead..

I wouldn't recommend neglecting your legs for multiple reasons
1. They are not that big
2. They are the largest muscle on your body (especially your glutes) which is the reason they are crucial to FAT loss
3. There's reason to believe (not confirmed) that they induce higher testosterone levels when worked (Sounds crucial to your needs)
4. If your upper body ends up weighing more it would be sensible to provide it with support..

On a side not my quads are 27" and calves are 19" and i consider myself to have chicken legs..

not everyone wants to body build thank you very much...

Very true however if you supplied a photo of your desired body it would help...
(I ask this of every client i have ever trained and tell them pick anyone but arnold on the sheer fact he is 80% of guys picks)

This would be my ideal body

https://www.google.com/search?q=crai...SibRnszOExdFYM

At Least his aesthetics and muscle balance.
craig capurso

[Johnny D ModeratorPEGym Hero Find all posts View Profile Close Johnny D]

Yet to see your feminine measurements but i await patiently..
At this stage we know you wear size 32 (like my wife)

WTF does waist size tell you about a man?!

[closed297 Senior Member Find all posts View Profile Close closed297]

WTF does waist size tell you about a man?!

Yes it was a sarcastic dig at the lack of information he has provided me

Then again there is this pearl...

My Body fat is approximately 10-12%

https://www.bmi-calculator.net/body-...-fat-chart.php

Apparently he is as low as an athlete..at 188 pounds.. i'm dumbfounded why he hasn't accepted the offer to go on stage as a bodybuilder...

As 10% bf at 188 pounds is similar to the stats thrown out by the "beach body" competition in bodybuilding.
(Heavily associated with HEAVY steroid use)

https://www.calculateconvert.com/cal...foot=5&inch=10

Here is a rough indicator as to what a 5 foot 10 guys bmi is at 188 pounds..

It not only suggests he is overweight (but how at 10-12% bf) (If his height is 8 inches either way of this.. fair chance)
Considering he is openly dismissing weight training as a tactic..( There is a fair chance the website is correct or atleast close)
In Fact it suggests he is 9kg (21 pounds) away from being obese.
Something seems off here?
Maybe he is 9 foot tall? LOL
Now i wouldn't apply this website to anyone who has bodybuilding as their goal.. because it's a common fact muscle weighs more than fat..And it severely throws out the BMI balance..
However in this case the subject we are discussing has stated multiple times muscle building has never been his goal.. it still isn't 100% accurate (as i don't know the height) but it's a good indicator for the average man.

Eagerly awaiting the pics of this athletic body

[closed297 Senior Member Find all posts View Profile Close closed297]

For those who are novice..

https://www.builtlean.com/wp-content...entage-men.jpg

We can expect him looking like the third photo

[madyogi Moderator Member of the Month April 2020PEGym Hero Find all posts View Profile Close madyogi]

[Thick_Unit Banned Find all posts View Profile Close Thick_Unit]

For those who are novice..

https://www.builtlean.com/wp-content...entage-men.jpg

We can expect him looking like the third photo

you know if you ever did math i.e.
190 x say 12% = 24 pounds of fat.. the person in the photo is barely probably 140-150 pounds

[closed297 Senior Member Find all posts View Profile Close closed297]

you know if you ever did math i.e.
190 x say 12% = 24 pounds of fat.. the person in the photo is barely probably 140-150 pounds

That's right so you have 50 more pounds of pure muscle on your frame..Than that guy in the photo..LOL
From an hour of cardio daily with low testosterone..
And eating chicken and vegetables.. (Oh wait "I eat whatever i want"is your exact method)
Lets not forget he trained weights for 7 months (a year ago)
At this point science should be studying his freakish mutated genes..

And maths isn't my strong point?

I've been in tears of laughter since his first post..

[madyogi Moderator Member of the Month April 2020PEGym Hero Find all posts View Profile Close madyogi]

I've been in tears of laughter since his first post..

Honestly, the whole back and forth is boring me at this point, not to mention that it's off topic from sharing routines.

No need to wank around about who's got feminine measurements or who's avoiding steady state cardio because they don't want to put in the hard work to lose fat.

One guy lost a bunch of weight riding a bike and changing his diet. Another lost a bunch of weight doing something else. At this point we all know where you guys stand on it.

Make your points, share some more routines, and move on.

I'm bored.

[Ultimate Burrito Moderator Member of the Month Oct 2017PEGym Hero Find all posts View Profile Close Ultimate Burrito]

Honestly, the whole back and forth is boring me at this point, not to mention that it's off topic from sharing routines.

No need to wank around about who's got feminine measurements or who's avoiding steady state cardio because they don't want to put in the hard work to lose fat.

One guy lost a bunch of weight riding a bike and changing his diet. Another lost a bunch of weight doing something else. At this point we all know where you guys stand on it.

Make your points, share some more routines, and move on.

I'm bored.

[closed297 Senior Member Find all posts View Profile Close closed297]

Honestly, the whole back and forth is boring me at this point.

I would agree.. if at any point there was back AND forth anywhere in this discussion..

Unfortunately unless he is truly a FREAK of nature it would seem next impossible any claim he has made could even be remotely close to plausible..

I'm more than happy to hear anyone out if their words are spoken with honesty.. (legitimately even if they are a beginner)

However i have little patients for fallacies..(Especially when it comes to fitness)..

And this protective attitude is leant towards protecting OTHER people looking to progress..

Not to mention it was triggered by his self entitlement of telling me how to conduct MY goals.. (which usually i'd be more than happy to discuss if anything of substance was mentioned) Feel free to find me a quote of his about my advancement that would benefit my goals..

Imagine if someone reading this thought they could achieve 10-12% body fat at 188 pounds by doing 6-7 hours of LISS cardio a week..

This is exactly the type of conversation i've had to have with multiple clients ( In their defence they admit they were ill informed)..

And you guessed it most of them elaborate "but some guy on the internet said it can work"

I'm more than happy to ignore his posts but if he antagonises me i am going to respond..

who's avoiding steady state cardio because they don't want to put in the hard work to lose fat.

Cardio- Competitive Tennis 3 times a week (usually 5 hours)

How am i avoiding cardio exactly? (which i don't even believe is responsible for any FAT loss on it's own)
(The whole premise of him belittling me which is not even true)

However i do understand there could be potentially other benefits from lifting my heart rate and allowing my calorie deficit to be expanded..

I would also like to add the tennis can range from 1.5/2 hours per sessions to 4 hours per session totalling (occasionally) 12 hours of HIIT cardio.. I specifically said 5 hours as this is the most common result weekly..

Also..

One guy lost a bunch of weight riding a bike and changing his diet.

If that was the actual claim i wouldn't even refute its possible and achievable..
In fact there is no reason why that can't work (Even from a pt perspective)

No need to wank around about who's got feminine measurements

I could most likely hold of on the sarcasm...
If i do or not will be in response to his comments and attitude..

Lastly i'd like to add i had no intention of mocking anyone when this thread started.. however if i'm going to be mocked myself.. i'm going to respond with sarcasm..

And you can take that to the bank that would be my reaction in real life or on any form of communicating websites or apps.

[Thick_Unit Banned Find all posts View Profile Close Thick_Unit]

How am i avoiding cardio exactly? (which i don't even believe is responsible for any FAT loss on it's own)
(The whole premise of him belittling me which is not even true)

And you can take that to the bank that would be my reaction in real life or on any form of communicating websites or apps.

No i'm saying you are lazy because you want your doctor to give you TRT.


Your exempt from the laws of thermodynamics.. Free energy!!

[closed297 Senior Member Find all posts View Profile Close closed297]

No i'm saying you are lazy because you want your doctor to give you TRT.

^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^ <--(again antagonising and name calling.. yogi and burrito)
Not to mention belittling a serious medical condition because "i said so" with no factual claim or recognition that medicine may be appropriate..
Hell i'd be more willing to listen if he posted potential side effects rather than bold statements on my character..

Ironically (like with most of your comments) it's considered a valid excuse to be lazy..
Which even more ironically i am far from..

Why low testosterone causes fatigue

Testosterone is a male hormone that regulates your vitality and vigor as a man. It helps you maintain a solid metabolism and boosts physical performance. When you don’t have enough, your body runs far less efficiently -- zapping your energy.
The fatigue is chronic

Getting a poor night of sleep or having a particularly stressful week or month can make you feel tired, but usually you rebound relatively quickly. But chronic fatigue is tiredness and poor energy that persists -- you never get that rebound.
The fatigue can be so pervasive that it interferes with your memory and ability to concentrate. This can negatively affect relationships with your partner or spouse, boss, and coworkers. Plus, it may make you less effective at work and unable to perform at your best.
Insomnia and poor motivation add to the fatigue

In addition to low sex drive and weight gain, low testosterone levels may also lead to insomnia and decreased motivation. Insomnia also contributes to daytime fatigue and poor energy levels.
Decreased motivation can also make you feel tired and lazy -- so instead of wanting to do the activities you love, like going to the gym, you’d rather sit on the couch. You may also find that you’re getting all the sleep your body needs, but you still wake up feeling tired.
Tips to regain energy

One of your first steps is to get tested for low testosterone levels and get replacement therapy from our staff at Men’s T Clinic, if needed. This simple blood test can also rule out other possible causes of your fatigue.
If you do receive testosterone replacement, other adjunct lifestyle changes can help make this therapy even more successful in restoring your healthy energy levels.
To complement your testosterone replacement therapy, you can boost your energy levels with exercise, which naturally increases your testosterone production. Studies show that strength training with heavy weights is particularly effective.
A healthy diet low in processed foods, fried items, and alcohol also promotes healthier testosterone levels. Go to bed at about the same time every night and be consistent with your wake-up times, so that you get a good 7-9 hours of sleep each night. Nighttime is when your body produces the most testosterone.
Fatigue isn’t just a side effect of being an adult man with a job and family. It can be a very real sign of low testosterone levels. Contact our team at Men’s T Clinic to find out how we can help you regain your zest for life. Call our location nearest you or use the “book online” feature to make an appointment.

So this is a clinic that specifically deals with testosterone deficiency..
As in a doctors (endocrinologist).. You know those guys who read some things..About some things..Then tried some things.. To help people with those things...
They might of even had to google some things once or twice in their life..(But let's not go to extremes)..<--- (again sarcasm)

I'd also like to add even if i don't get trt (which i'm more than suitable for) i will continue with my fitness approach for life.. (Full well knowing i'm working 3-4 times harder than the average man) Particularly with dieting and fat distribution which my body refuses to do at a healthy rate..

[madyogi Moderator Member of the Month April 2020PEGym Hero Find all posts View Profile Close madyogi]

(again antagonising and name calling.. yogi and burrito)

I'm sorry, I feel like a middle school coach. Thick_Unit, you go over there. And 6and4.2, you go over there. Now, both of you say you're sorry and let's move on.

It seems clear both of you have lost a lot of weight over the past year or so using different protocols, and you have reasonable disagreements as to what's most effective for most people. That's fine, but calling people you don't know lazy, and assuming a man's measurements to be feminine (only two examples of the playground style crap going on here) prove absolutely nothing.

This thread bores the hell out of me right now, and if we can't get back to discussing interesting routines that work for one reason or another, I'm done. You guys can just meet out back by the dumpster after school for all I care.

[Thick_Unit Banned Find all posts View Profile Close Thick_Unit]

I would agree.. if at any point there was back AND forth anywhere in this discussion..

Unfortunately unless he is truly a FREAK of nature it would seem next impossible any claim he has made could even be remotely close to plausible..

I'm more than happy to hear anyone out if their words are spoken with honesty.. (legitimately even if they are a beginner)

However i have little patients for fallacies..(Especially when it comes to fitness)..

And this protective attitude is leant towards protecting OTHER people looking to progress..

Not to mention it was triggered by his self entitlement of telling me how to conduct MY goals.. (which usually i'd be more than happy to discuss if anything of substance was mentioned) Feel free to find me a quote of his about my advancement that would benefit my goals..

Imagine if someone reading this thought they could achieve 10-12% body fat at 188 pounds by doing 6-7 hours of LISS cardio a week..

This is exactly the type of conversation i've had to have with multiple clients ( In their defence they admit they were ill informed)..

And you guessed it most of them elaborate "but some guy on the internet said it can work"

I'm more than happy to ignore his posts but if he antagonises me i am going to respond..





How am i avoiding cardio exactly? (which i don't even believe is responsible for any FAT loss on it's own)
(The whole premise of him belittling me which is not even true)

However i do understand there could be potentially other benefits from lifting my heart rate and allowing my calorie deficit to be expanded..



Better eating works supplemented with cardio


even better eating by it self works, my mom join the program (she is a diabetic type2) she has lost 15 pounds by just eating better(10 on the full on diet change).. she going to get new blood work soon they might take her off the pharmacy of pills she is taking as her sugar is much more stable now.... the highest peak in the last couple of months was only 116..

I would also like to add the tennis can range from 1.5/2 hours per sessions to 4 hours per session totalling (occasionally) 12 hours of HIIT cardio.. I specifically said 5 hours as this is the most common result weekly..

Also..

If that was the actual claim i wouldn't even refute its possible and achievable..
In fact there is no reason why that can't work (Even from a pt perspective)



I could most likely hold of on the sarcasm...
If i do or not will be in response to his comments and attitude..

Lastly i'd like to add i had no intention of mocking anyone when this thread started.. however if i'm going to be mocked myself.. i'm going to respond with sarcasm..

And you can take that to the bank that would be my reaction in real life or on any form of communicating websites or apps.

your processed food diet is nothing but a low or no fat diet , stripped of all nutritional value (which means is packed with significant amounts sugar).. might as well cut out the middle man and serve your self a bowl of granulated sugar...


you know what sugar is (sugar can be turn into ethyl alcohol ) which means you get a Beer belly without the beer/alcohol(the sugar has the same effect). that is why every damn person in america is fat.. they can be skinny fat (aka TOFI "thin on the outside fat on the inside")..


since stopping the same sugar diet your on.. just a FYI your going to get hit hard by withdraw from it(yeah sugar withdrawal is real thing)

your claims of fatigue,insomnia and poor motivation have gone away for me ....

Headaches yeah none (except the other day from bleach toxic gases smell the person upstairs mixed bleach and ammonia based dish soap )

[closed297 Senior Member Find all posts View Profile Close closed297]

It seems clear both of you have lost a lot of weight over the past year or so using different protocols

No i lost fat not weight..(Predicted muscle loss is 5-10% Unavoidable with my hormone deficiency.. which ironically is the reason i can't wait for trt)

and assuming a man's measurements to be feminine (only two examples of the playground style crap going on here) prove absolutely nothing.

I doubt you will find anymore crude remarks coming from my end in frustration...
Of which i admitted was uncalled for..

Now, both of you say you're sorry and let's move on.

I've already admitted my sarcasm was inappropriate..
Of which the very next post was met with antagonistic nature..
And i'll elaborate now it's grossly unfactual and unhelpful..(I'm not excluding myself from this comment)

and you have reasonable disagreements as to what's most effective for most people.

Name one thing he has said that remotely reasonable or a viable method that's usable in regards to fat loss in this thread.. (BTW good luck)
Apart from this which ironically is about the only thing he has ever said that will produce FAT loss. (The ironic part being he was saying it to insult me)

and don't have to put any effort into it.. to lose weight..
coolsculpting, lipo are your options they will just remove the fat.. it will only take a day

Now on top of that find any possible way how this is remotely plausible at 188 pounds without weight training or being at least 9 foot tall...to add to your challenge find a way of doing this with a hormone level of 250-280 (again good luck) Should be the perfect challenge as you were a pt and dietician. And your working blocks are 7 weekly hours of cardio and a clean diet. (i'll eagerly await your expert and certified opinion on this matter (Not sarcasm))

that is exactly what I lost was fat... My Body fat is approximately 10-12%

I would appreciate if you addressed both comments..The claim of losing 40 pounds of exclusively fat (In 2 months or so) with exclusively using cardio and not counting calories.. and the 10-12% bf at 188 pounds.. (Maybe your expert opinion is superior to my amatuer knowledge)
In fact would you mind extending this to include men with healthy levels..(Let alone low borderline deficiency)
I'm genuinely interested as you are well studied in this area..(Maybe i will learn something)..

Better eating works supplemented with cardio


even better eating by it self works, my mom join the program (she is a diabetic type2) she has lost 15 pounds by just eating better(10 on the full on diet change).. she going to get new blood work soon they might take her off the pharmacy of pills she is taking as her sugar is much more stable now.... the highest peak in the last couple of months was only 116..

This isn't part of my original post?
However

Better eating works supplemented with cardio


even better eating by it self works

This is good information..
If FAT loss (and please acknowledge im saying fat and not weight) is your main goal adding ANY type of weight training (even just pushups) will increase your bodies ability to burn calories (long term) infact any method that promotes muscle gain will always be the first recommendation. Not just burn them on a short term basis (cardio)
Cardio aids the effects of fat loss ONLY when combined with an astute diet. The diet being the far more crucial element between the two. Which is what i've been trying to tell you for 3 pages now..It directly results in burning extra calories (cardio) so it's easier to maintain a deficit when accompanied with dieting..
There are PLENTY of other reasons to do cardio but fat loss should be the last reason.. as it's an AID and ONLY effective whilst dieting..( Talking specifically about using it to lose fat)
However any strength or muscle building regime will always be considered (Currently) the most optimal and sustainable method at long term FAT loss even more so if you're looking for a long term solution to maintain the results..

It's true it can be achieved through dieting alone..
And most people (on a professional level) would recommend doing this at a rate of 1kg (2.2 pounds) maximum a week so there is no risk of muscle loss among many other reasons..
I'm not saying it cant be done quicker but it would surprise me if it could be done much quicker without SOME muscle loss.

you know what sugar is (sugar can be turn into ethyl alcohol ) which means you get a Beer belly without the beer/alcohol

This is the nutritional information on methanol

Serving Size 100 grams

Amount Per Serving

Calories 0 Calories from Fat 0

% Daily Value*

Total Fat 0g 0%

Saturated Fat 0g 0%

Trans Fat 0g

Cholesterol 0mg 0%

Sodium 0mg 0%

Potassium 0mg 0%

Total Carbohydrate 0g 0%

Dietary Fiber 0g 0%

Sugars 0g

Protein 0g 0%

Vitamin A 0% • Vitamin C 0% Calcium 0% • Iron 0

This is 90+% pure alcohol so i'm not sure with this one what your on about..

since stopping the same sugar diet your on.. just a FYI your going to get hit hard by withdraw from it(yeah sugar withdrawal is real thing)

Again not once mentioned i endorse or partake in a high sugar diet..

your claims of fatigue,insomnia and poor motivation

Again i didn't make this claim however suggested i would be excused if i were to be.. (But what do doctors know)

your processed food diet is nothing but a low or no fat diet , stripped of all nutritional value (which means is packed with significant amounts sugar).. might as well cut out the middle man and serve your self a bowl of granulated sugar...

And once again i'm still not sure where your getting this information?
I've never once mentioned my diet consists of processed foods or high levels of sugar..
Feel free to quote ANYTHING i have ever said that relates to any of these dietary claims..
I don't mind being held accountable by quotes i find it keeps me accountable and honest..