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Originally posted by Nachos87
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Okay, I'll copy my post from Toad's log so we can continue out discussion in here:
About my PS: The difference between 'healthy' and 'unhealthy' foods, is that healthy one is digested more slowly... and that's it. It all ends up as the same kind of energy or stored energy (fat).
This is not true. Where did you get that idea from?
Fruits and vegetables digest pretty quickly. Are they not healthy? There's a LOT of difference between healthy and unhealthy food. You may not see it directly on the outward appearance of your body, but it has endless effects inside your body (like the organs that keep your body working, like the muscles that propel you).
You know that saying you are what you eat? If you eat crap you're going to perform and feel like crap.
The only thing important is that you intake smaller amount of calories than you need and that you don't intake too much in 1 single meal, preferably not more then 600 cal in one sitting (my meals are: 500 cal, 500, 400, 300, 300, 250, 250; spread in even intervals with protein in most of them, if not all).
Needing lots of protein is another big myth. I won't get into it, because I'm sure half the gym will go up in arms to defend their shakes and I'm not the arguing type.
Seriously, I could cut on 18 spoons of Sunflower oil, distributed evenly throughout the day. The drawback would be no protein and me being hungry the whole day because I ate just 270g of food.
If you need 2700 cal for maintenance, all of the food up to 2700 cal will go into that maintenance energy. If you eat less then that, your body will burn fat for that extra expenditure. If you eat more than that, your body will store the extra calories as fat for later use.
PS: You'd be surprised how many calories those Indian pancakes of yours have. Not no mention oatmeal. I eat oatmeal a lot but you can easily go overboard.
Originally posted by Nachos87
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Depends whether you'd like to keep your muscle. In that case it will go slower then usual.
Basically it comes down to what others said:
(1) intake around 80% of total calories that you need daily
-certain amount of protein based on your muscle mass (usually 120g to 200g range)
-at least 50g of fats (unsaturated)
(2) do physical exercises (cardio) which increase your heart rate to around 130 to 160 bmp, for around 30+ min. (3-4 times a week) I'd agree with this depending on how much you weigh. Most overweight people are energy and nutrient deficient and so cardiovascular exercise can be a bad idea because it puts high stress on the adrenal gland. You'll increase your cortisol release by doing that. If you are very overweight, you should stick to free weights or bodyweight. Also, don't do cardio for more than 45 minutes. It's not necessary.
(3) lift heavy weights as if you'd do mass (3 times a week) (your body needs to be reminded it still need muscle so it doesn't burn it for fuel)
This way, I lost those 7 kg which were pure fat. I know I lost no muscle based on measurements, but mainly because I lost no strength (even gained some).
I can help you calculate your calorie needs for maintenance. You have to count calories, which is crucial... you can't go on a 'feel' because it's easy to miscalculate by a long shot. Also, you have to add all the calories you spent during the day: 1 hour walk is around 160 cal, 1 hour of biking is around 600-800, 1 hour of weight lifting around 300-400...I don't know where you're getting these numbers. Calorie expenditure needs to have your overall weight as a factor, as well as speed and distance. You can spend an 1 hour walking 1/3 of a mile, or 1 hour walking 1 full mile. One will be more taxing on your energy stores than the other.
That's why whenever I train people and they insist on using machines, I tell them to forget about the numbers they see because it's inaccurate and doesn't really mean that much. Ideally you won't be using machines at all, but that's another topic.
So basically: calculate your calorie needs (including physical expenditure), count the calories you ate and eat around 600 less than you need, lift heavy and do cardio.
Counting calories is definitely one option. A lot of guys do it. In my mind, you're making eating more complicated than it already is. For myself, I never count calories and I have nice definition and I'm pretty strong. Last I was at a gym, I was able to bench 275-300 pounds. I'm around 180-185.
Calorie counting is one strategy you can employ. For myself, I make sure I eat nutrient dense food and fuck the calories.
This is a science and it got a lot of quirks so I can't go into much detail. If you have some questions ask away. I can help with calculations, but I need to know your body fat %. If you don't know, I can estimate it based on your picture, I've been doing that on bodybuilding.com for a while now.
PS: Contrary to popular belief, what you eat is unimportant for weight loss. You can eat in Mc all day, but if you eat less calories than you spent, you'll lose fat.
Healthy food is better though, just because you can eat more of it. 200g slice of pizza = 3000g of cucumber, calorie wise.
Also, some food turns into fat quicker like: white flour, table sugar (simple carbohydrates) and oils and fats... but that's only if you consume more calories then you need.
If you're looking to be a gluttonous pig and eat lots, then be healthy cause you can eat more. Ummm.... No. There are more benefits to eating healthy than being able to eat more of it, and they can have an immediate affect on your weight lifting and weight loss.
Ever watch the movie supersize me? The guy ate McDonalds for every meal for a month and almost died. I don't know about you, but I don't want to worry about getting sick with the food I eat. Here's why eating healthy is a better idea: Nutrition.
Your body produces a hunger stimulus when it needs some form of nutrient. You don't know what it is, but you just know you need something. So you eat and take it in. Once it has it, the hunger stops. These nutrients go in to the metabolic processes that burn your fuel and run your body. You'll be able to burn it more efficiently when you work out.
More than that, eating good food means more efficient absorption of that fuel. You can eat 1000 calories worth of hamburger and still feel hungry and tired after, or you can eat 500 calories of certain greens in a salad and feel full of energy and ready to go.
Nutrition relates to how fast your muscles repair, how efficient your muscles contract and relax during sets. You absolutely need to care about WHAT you eat more than the caloric value of it. That's what smart athletes do.
The thing is, performing exercise movements isn't just a math response for fuel in/fuel out sort of deal. There's a little more to it than that.
Basically it comes down to what others said:
(1) intake around 80% of total calories that you need daily
-certain amount of protein based on your muscle mass (usually 120g to 200g range)
-at least 50g of fats (unsaturated)
(2) do physical exercises (cardio) which increase your heart rate to around 130 to 160 bmp, for around 30+ min. (3-4 times a week) I'd agree with this depending on how much you weigh. Most overweight people are energy and nutrient deficient and so cardiovascular exercise can be a bad idea because it puts high stress on the adrenal gland. You'll increase your cortisol release by doing that. If you are very overweight, you should stick to free weights or bodyweight. Also, don't do cardio for more than 45 minutes. It's not necessary.
(3) lift heavy weights as if you'd do mass (3 times a week) (your body needs to be reminded it still need muscle so it doesn't burn it for fuel)
This way, I lost those 7 kg which were pure fat. I know I lost no muscle based on measurements, but mainly because I lost no strength (even gained some).
I can help you calculate your calorie needs for maintenance. You have to count calories, which is crucial... you can't go on a 'feel' because it's easy to miscalculate by a long shot. Also, you have to add all the calories you spent during the day: 1 hour walk is around 160 cal, 1 hour of biking is around 600-800, 1 hour of weight lifting around 300-400...I don't know where you're getting these numbers. Calorie expenditure needs to have your overall weight as a factor, as well as speed and distance. You can spend an 1 hour walking 1/3 of a mile, or 1 hour walking 1 full mile. One will be more taxing on your energy stores than the other.
That's why whenever I train people and they insist on using machines, I tell them to forget about the numbers they see because it's inaccurate and doesn't really mean that much. Ideally you won't be using machines at all, but that's another topic.
So basically: calculate your calorie needs (including physical expenditure), count the calories you ate and eat around 600 less than you need, lift heavy and do cardio.
Counting calories is definitely one option. A lot of guys do it. In my mind, you're making eating more complicated than it already is. For myself, I never count calories and I have nice definition and I'm pretty strong. Last I was at a gym, I was able to bench 275-300 pounds. I'm around 180-185.
Calorie counting is one strategy you can employ. For myself, I make sure I eat nutrient dense food and fuck the calories.
This is a science and it got a lot of quirks so I can't go into much detail. If you have some questions ask away. I can help with calculations, but I need to know your body fat %. If you don't know, I can estimate it based on your picture, I've been doing that on bodybuilding.com for a while now.
PS: Contrary to popular belief, what you eat is unimportant for weight loss. You can eat in Mc all day, but if you eat less calories than you spent, you'll lose fat.
Healthy food is better though, just because you can eat more of it. 200g slice of pizza = 3000g of cucumber, calorie wise.
Also, some food turns into fat quicker like: white flour, table sugar (simple carbohydrates) and oils and fats... but that's only if you consume more calories then you need.
If you're looking to be a gluttonous pig and eat lots, then be healthy cause you can eat more. Ummm.... No. There are more benefits to eating healthy than being able to eat more of it, and they can have an immediate affect on your weight lifting and weight loss.
Ever watch the movie supersize me? The guy ate McDonalds for every meal for a month and almost died. I don't know about you, but I don't want to worry about getting sick with the food I eat. Here's why eating healthy is a better idea: Nutrition.
Your body produces a hunger stimulus when it needs some form of nutrient. You don't know what it is, but you just know you need something. So you eat and take it in. Once it has it, the hunger stops. These nutrients go in to the metabolic processes that burn your fuel and run your body. You'll be able to burn it more efficiently when you work out.
More than that, eating good food means more efficient absorption of that fuel. You can eat 1000 calories worth of hamburger and still feel hungry and tired after, or you can eat 500 calories of certain greens in a salad and feel full of energy and ready to go.
Nutrition relates to how fast your muscles repair, how efficient your muscles contract and relax during sets. You absolutely need to care about WHAT you eat more than the caloric value of it. That's what smart athletes do.
The thing is, performing exercise movements isn't just a math response for fuel in/fuel out sort of deal. There's a little more to it than that.
This is not true. Where did you get that idea from?
Fruits and vegetables digest pretty quickly. Are they not healthy? There's a LOT of difference between healthy and unhealthy food. You may not see it directly on the outward appearance of your body, but it has endless effects inside your body (like the organs that keep your body working, like the muscles that propel you).
You know that saying you are what you eat? If you eat crap you're going to perform and feel like crap.
The only thing important is that you intake smaller amount of calories than you need and that you don't intake too much in 1 single meal, preferably not more then 600 cal in one sitting (my meals are: 500 cal, 500, 400, 300, 300, 250, 250; spread in even intervals with protein in most of them, if not all).
Needing lots of protein is another big myth. I won't get into it, because I'm sure half the gym will go up in arms to defend their shakes and I'm not the arguing type.
Seriously, I could cut on 18 spoons of Sunflower oil, distributed evenly throughout the day. The drawback would be no protein and me being hungry the whole day because I ate just 270g of food.
If you need 2700 cal for maintenance, all of the food up to 2700 cal will go into that maintenance energy. If you eat less then that, your body will burn fat for that extra expenditure. If you eat more than that, your body will store the extra calories as fat for later use.
PS: You'd be surprised how many calories those Indian pancakes of yours have. Not no mention oatmeal. I eat oatmeal a lot but you can easily go overboard.
Camaro, another thing you might want to consider is detoxifying yourself. Get some chlorella and have a teaspoon of it each day. Sometimes toxins or heavy metals enter the body and there's no real way for your system to deal with them, so they're stored in body fat. This will make it even harder for you to lose weight because your body needs that fat to hold on to those toxins, lest they be released into your system.
Going on a detoxification regime that you follow for a couple of months may help you shed some weight. Oh did I mention McD's and "crap" food are loaded with toxins? Food for thought.
Member of the month June 2013
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