The Last You’ll Ever Need to Read About Gaining Muscle/ Losing Fat (Very Long) (2940 hits)
Category: GeneralRating: 1.29 on 41 reviews (Rate this item) (V)
Submitted by Mario (View user info) at 2005-03-26 18:15:28 EST
This is very long, so don't say I didn't warn you. What I'm going to tell you is knowledge I've accumulated over the 6 years I've been bodybuilding and keeping fit. It is also a lot of stuff I learned from Tom Venuto, a natural bodybuilder who is as good as they come. If you want more detail on this stuff, go to www.fitren.com. I don't like to plug, but I'd rather do that than not give credit where it is due.
I've read other nutrition and fitness posts on here, mostly from Kaelic and Fat Tony. I've also read some responses to these posts. While Kaelic and Fat Tony know a lot, I want to elaborate on what they wrote and bring everything together. I was prompted to do this when I read about some guy starving himself for 2 weeks to lose 15 pounds. This is horrendous. Of those 15 pounds, most of that was water and muscle. He maybe lost 4 or 5 pounds of fat. It is physically impossible to lose more than 2-3 pounds of fat a week without losing considerable amounts of muscle and water as well, unless you have an insane metabolism or are taking thyroid drugs. If either is true, you don't care about losing fat because you don't have any. .
People say they want to "lose weight". This is wrong, you should want to "lose fat". By losing weight, I assume you want to look better naked. Hell, who doesn't. If you lose 15 pounds by starving yourself, you'll be lighter, but you'll still look bad. The key to looking good is maximizing muscle and losing fat. If you just lose a lot of weight by abusing your body like that, you'll be a "skinny fat person", meaning your body fat levels will still be high, you just won't weigh much because you have very little muscle. It is muscle that gives the nice healthy curves to a physique. Your weight doesn't matter, it's what you look like in the mirror.
The first thing I'll talk about is supplements, since people always ask me about that. If you are eating well, which you will be if you follow what I teach, you will need very very few supplements in your diet. Most supplements sold today are extremely ineffective and expensive. Get yourself some whey protein, fish oil, vitamin c, a multivitamin, and some glutamine and that is all you need. Only get creatine if you're not eating lots of red meat, and if you do take it, drink lots of water (more than a gallon a day). I'll get more specific later.
In order to keep or even gain muscle while you're losing fat, you need to be feeding your body adequately. As Tom says, you have to "feed the muscle, and burn the fat". So eat enough, DO NOT starve yourself, but make sure you're doing a lot of cardiovascular/aerobic work with it. When you starve yourself, your metabolism slows, you become more sensitive to carbohydrates, and your body primes itself to store fat, as it is in "famine" mode. Sure, you'll lose weight, but you'll gain it all back and look worse, because you'll have lost muscle in the process.
The key to finding out how much you eat is calculating how many calories you need to maintain your current weight. Matter is created or destroyed through a balance of energy. You cannot lose weight without taking in fewer calories than you need. You cannot gain weight without consuming more than you need. You CANNOT do both simultaneously, but many times there is the illusion you did. On some days when your calorie intake is higher than what you need, under the right conditions, you'll gain muscle. On the other days, the majority of them, you'll have fewer calories and lose fat. Whether you gain or lose fat or muscle depends heavily on your genetics and diet. Genetics are strong, but you can minimize their importance by eating correctly. I am very mesomorphic, meaning I put on muscle very easily and burn fat easily too, under the right conditions. I am also a little endomorphic though, meaning if I don't watch it I'll put on some pounds around my midsection. For almost everybody, the ideal ratio of macronutrients in your diet is 50/30/20, carbs, protein, fat. Fat is essential to good health, low fat is not good long term. It just depends on the kind of fat....has to be unsaturated for the most part, like olive oil, fish oils. As I mentioned earlier, I'm slightly more sensitive to carbs so I eat 45/35/20.
Another thing...you need to eat 5-6 times a day. You should not go more than 4 hours without eating, with the exception of when you sleep. If you don't eat for more than about 4 hours, your body starts to freak out and think it'll be missing its next meal. This causes it to want to store more fat next time you eat, plus start eating your muscle now, because your body will burn muscle over fat. Fat is like gold to your body, it is what will keep you alive in periods of starvation. Eating this much can be a huge pain in the ass, but if you're dedicated you'll do it anyway. I realize the majority of people reading this won't stick to this for long, but I'm writing this for the people who change their lifestyle to get and stay healthy. Prepare your meals for the whole day the night before, refrigerate, and stick them in Tupperware. Take that to work with you and eat when you need to, while working at your desk. One of your meals needs to be within 30 minutes after you finish working out. Your body is hungry for nutrients and if you don't deliver them in this time span, you'll minimize your progress.
Now....one more thing before I show you how to calculate how much you need to eat. The most effective way to preserve muscle and burn fat is to "zig-zag" your calories. For 3 days straight, you'll take in fewer than you need. On the fourth day, you'll pop up to your maintenance amount. This keeps your body from getting used to fewer calories and adjusting accordingly...it keeps your body guessing and your diet working.
Calculating Your Caloric Needs
The best way I've seen to calculate caloric needs uses the Katch- McArdle formula. This calculates your caloric needs according to Lean Body Mass (LBM....what you weigh without any fat) instead of just weight. This differentiates between a 200 pound stud and a 200 pound slob. You need to figure out your LBM to start this program. Fat Calipers are the most accurate, you can find these online. Less accurate, but still better than nothing, iare the tape test (waist vs neck) and electric pulse methods.
Now that you have your lean body mass, you need to take into account how active you are:
Activity Factor:
Sedentary = BMR X 1.2 (little or no exercise)
Lightly active = BMR X 1.375 (light exercise/sports 1-3 days/wk)
Mod. Active = BMR X 1. 55 (moderate exercise/sports 3-5 days/wk)
Very active = BMR X 1.725 (hard exercise/sports 6-7 days/wk)
Extr. Active = BMR X 1.9 (hard daily exercise/sports & physical job or 2 X daily
Training)
Your basal metabolic rate (BMR) is:
BMR(men and women) = 370 + (21.6 X lean mass in kg)
Let's apply all this now.
For example, let's say you are a man who weighs 172 pounds, or 78 kilos. Your body fat is at 14%, so you have 24.1 lbs of fat and a lean mass of 147.9 lbs.
Your lean mass is 147.9 lbs or 67.2 kilos.
Your BMR = 370 + (21.6 X 67.2)= 1821 calories.
Now lets say you are moderately active. Take your BMR of 1821 and multiply it by your activity factor of 1.55, so now you need 2822 calories to maintain your weight.
1.55X 1821 = 2822
After this, you split up those calories into 6 different meals, 5 if you are female. Put more calories in your early meals than your ones in the evening...this is called calorie tapering. You will use the calories that you eat early on in that day, but ones at night are more prone to being stored as fat so you eat less. This is how I split it up:
Meal 1: 25%
Meal 2: 20%
Meal 3: 20%
Meal 4: 15%
Meal 5: 10%
Meal 6: 10%
The percentages represent total calories for that day, so if you need 2822 calories to maintain weight, your last meal will be only 282 calories. Now, I mentioned zig-zagging days before...on the 3 days you eat less than maintenance, reduce your maintenance calories by 15%, max of 20%, and go from there. On the fourth day, go back to maintenance. Continuing with this example, you would eat about 2399 calories on the days you go low, and 2822 when you pop up on the fourth day.
I know this is very confusing, so I designed an excel spreadsheet that calculates EVERYTHING for you. All you have to do is get your lean body mass and put it in. Someone tell me how to put it up on Uber and I'll make it available to all of you.
What You Eat
Now, what you eat isn't just about quantity, it's about quality. This means no junk food, no processed products. You will eat a very clean, natural diet. It is also very balanced so you could do it for the rest of your life if you want. Your protein should come from lean sources like fish, chicken, lean cuts of beef, egg whites (whole sometimes), and beans. Stay away from soy protein if you're a guy, it has plant estrogens and you don't want higher estrogen levels in you. Plus, soy is an incomplete protein and your body can't use it by itself to build muscle. You want your carbs to be mostly vegetables and low-glycemic carbs, meaning they hit your blood stream slowly. High glycemic carbs, like sugars, hit it quickly and cause insulin spikes, which prompt your body to store fat.
Best foods for you are:
Oatmeal (as well as barley, wheat, rye, etc), Yams, potatoes (white or red), brown rice, whole wheat bread or whole grain, vegetables, fresh fruit, low fat and non fat dairy (yogurt, cheese, milk), chicken or turkey breast, egg whites, lean red meat (top round, extra lean sirloin), and fish and shellfish.
When you eat them (or macronutrient timing) is also critical. Here is an example layout:
Meal 1: Lean protein, starchy carb, simple carb (dairy or fruit)
Meal 2: Lean protein, starchy carb, simple carb (dairy or fruit)
Meal 3: Lean protein, starchy carb, fibrous carb (vegetable/salad)
Meal 4: Lean protein, starchy carb, fibrous carb (vegetable/salad)
Meal 5: Lean protein, starchy carb, fibrous carb (vegetable/salad)
Meal 6: Lean protein, starchy carb (small serving), fibrous carb (vegetable/salad), essential fat
Remember, the essential fats are those that are natural. Eating your foods like this creates a big thermogenic effect, meaning your body will burn a lot of calories just digesting the food...which is something you want. It also ensures a very balanced diet. Also ensure you drink at least a gallon of water a day. When you take a leak, it should never be yellow, which means you are dehydrated. Stay clesr.
Cheating
You can cheat on this diet one or two meals a week....that means eat whatever the hell you want. Don't go overboard, but have some pizza, get that burger, eat some chocolate. This is to keep you from going insane and to also reward yourself for you hard work. Also, it helps to keep the body guessing and burning fat (counter-intuitive, but just go with it).
Training/working out
How much you lift depends on how developed you want your muscles to be. I lift 5 times a week, so I want as much mass and detail as possible. If you just want to look trim and nice, 3 times a week is enough.
Example (Me);
Day 1: Chest
Day 2: Back
Day 3: Biceps/Triceps
Day 4: Off
Day 5: Shoulders
Day 6: Quads in morning, hamstrings in evening
Day 7: Off
Train abdominals every day until you have them formed well and have a solid foundation. Once you have that, you can train them only 1-3 times a week. Same goes with calves. I train with some heavy weight...this will maximize mass and build sick density as well. I keep my reps in between 6 and 12, 15 for warmup. If you don't want lots of size, go to 12-20 and go lighter. Though I am not a powerlifter, lifting like this let me hit a weight of 370 on bench, 455 on deadlift, and 515 on squat at a bodyweight of 210. But this shouldn't be the main focus if you're more worried about how you look. Just use weights heavy enough to tax your muscles and give you a good pump. Don't worry about heavy weight, you'll get yourself injured eventually. I stopped maxing out over a year ago.
I won't get into exercises in this post because it is already very long. If you are curious, ask in a review and I'll write about that, but you should be able to find what you need from any fitness magazine. Nutrition is what will make or break your physique. This is why lots of people work out a lot and make no progress for months or years.
Cardio
Again, how much you do depends on your goals. If you want to be ripped to the bone, do it 5-6 times a week for 45 minutes to an hour. If you just want to keep yourself trim, 3 times a week for 30 -45 minutes should do. I do all my cardio on an elliptical machine....I find this burns the most calories per hour and I can't run that much (collapsed arches). Do cardio before breakfast if you can, this'll burn the most fat since your body won't have carbohydrates from a meal for fuel. If you can't go before breakfast, do it right after lifting weights. Don't just walk at a leisurely pace, go hard on your cardio and your lifting too. You should be dripping in sweat at the end of a cardio session.
Supplements again
I already mentioned what supplements I believe work, through trial and error. This is how I take them:
Glutamine: with 2 meals, right before working out, right after, and before bed
Protein powder: Right after working out, or when I can't get my hands on some from food
Fish Oil: with 3 meals, before bed
Vitamin C: before and after working out
BCAAs (amino acids): in between every meal
I won't get into why they work, I'm not turning this into a pre-med thesis, but this is what I do and what I've found works. If you want to know more, google it.
Steroids/Growth Hormone
You should never take any of these. They are a Class III drug (like cocaine) and you will get caught. They also will do an incredibly amount of damage to your body unless you are an expert on how to use them. You DO NOT need these unless you want to be a professional bodybuilder. I have and will never take these, and neither should you.
Gaining muscle:
Remember the formula before on calculating your caloric needs? Remember how we dipped 15-20% below that to lose fat? To gain muscle, go 15-20% above what you need. Still zig-zag.
Mass Phase vs. Lean Phase
As I said earlier, it is very difficult to gain muscle and lose fat at the same time. It is better to gain lots of muscle, and then lose the fat. When you gain muscle, you will invariably gain a little fat too because you were taking in excess calories. Once you are done bulking, change your diet to get lean again. If you do this every year, you will eventually find it becomes easier and easier for you to burn fat. This is because with more muscle, you have a higher metabolism. It burns energy just sitting there. A bulking phase and dieting phase should each last about 3 months, that is what I've found to be effective.
I've posted some photos of myself, just so you know I'm not just some skinny dude talking out of my ass. This is me coming right off a bulking phase (I'm about 2 weeks into dieting). Though I don't have all the striations I do when I get really lean yet, notice I didn't get too pudgy either. Never let yourself get out of control when you bulk up. I'm about 211 pounds at just under 15% bodyfat in these photos. After another 10 weeks I'll be down to about 7%, if history repeats itself. I'll take photos then too if you all want (weirdos). Again, I have an excel template that I made that'll take care of all of the nutritional program, so someone let me know how to put it up on Uber and I'll do it. Hope this helps some of you out. I know it is a lot of work....it is a change in lifestyle really. I wish you luck with it, but know that I'll pay off. You'll be much healthier and look damn good, how much is that worth to you?
User Reviews
Submitted by phels97 (user info) at 2006-06-09 15:02:57 EDT (#)
Ranking: 0
Phels97 at yahoo.com, send it here please too?? i want to compare it to mine..maybe make a few changes
Submitted by phuzzygish (user info) at 2006-06-09 14:41:28 EDT (#)
Ranking: 2
Dude, I saw this post ages and kept meaning to come back to it.
I recently started getting back into gym, with a great 12 week program, and have come back just to get some more tips on diet, sleep etc.
Thans again, I'm sure it'll definitely be a grat supplement ot my workout plan!
If you've still got it, please can you mail me the excel spreadsheet as well, I'd really appreciate it...
phuzzygish @ gmail.com
Thanks again man.
Submitted by Mario (user info) at 2006-04-15 00:36:56 EDT (#)
Ranking: 0
Still-Life- First, thank you. I appreciate your comments. Now, to answer your question: drugs and alcohol most definately have an effect on dieting. However, unless you're going to extremes (binge drinking, popping E all the time, or trying to get down to 3% bodyfat), it's not a huge effect. The major issue is the lack of sleep you may be getting from going out and partying. That WILL fuck up your progress, you'll burn out.
Submitted by firefly (user info) at 2006-03-30 17:46:11 EST (#)
Ranking: 0
yuck
Submitted by Still-Life (user info) at 2006-03-30 17:31:16 EST (#)
Ranking: 2
Submitted by Lisa (user info) at 2005-03-26 22:34:11 (#)
Ranking: 0
This is great and all, but slightly fucking crazy. Who has time for this? Eating healthy foods and exercising are two things, but dividing your food intake into fourteen mini-meals a day in which you dedicate specific portions of calories to fat, protein, and carbs is an unsustainable habit. I'm sure it would be fantastic for my metabolism to eat two peanuts and half a grape every fifteen minutes, but it would also eradicate every ounce of pleasure that should, by nature, accompany the act of consuming food. People didn't evolve eating like that. I can't imagine a Paleolithic hunter going through all that trouble to kill a huge beast, all so he can carry a hide baggy of woolly mammoth toes around his neck and pop one every hour. The problem is, people are trying to live too fucking long. How about this: eat when you're hungry, stop when you're not, and die when you're supposed to.
---------------------------
Firstly, I'll comment on Lisa's remark here.
You come off as a bit upset that you arent willing to go the lengths and show the dedication that other people do to keep themselves fit. Now, it may seem tedious at first but honestly it is just as bad as planning breakfast/lunch/dinner for a family or something. Its not as if you have to go shop fo r every meal, prepare every meal to an exact portion and have it 100% perfect. No, this is a rough guide and rarely if ever do you have to adhere to such a strict diet that it seriously interferes with your life. Now for me it isnt that hard, If I have breakfast, something to eat at my 10:00 break, some lunch, something to eat at my 2:30 break, dinner, and maybe something else in between (protien shake and/or an apple for example) its not even close to hard. Hell, you could spend the time you're browsing the internet or the time you spend taking a dump figuring out the specifics for the next day- it takes little effort to diet, more to exercize, but once you're used to it you're basically hooked for life.
I can't imagine a Paleolitic hunter being 5'10" 220lbs of lean ripped muscle just as much as you can't imagine him snacking on mammoth toes. People eat for pleasure, most people that eat for pleasure do it for comfort and become reclusive and overweight. Does this mean its a good thing? I'd certainly say it isnt. We obtain pleasure from sex, do we walk around raping and masturbating whenever we need that little lift in our attitude? No, we don't. The same applies for drugs. People have evolved past adhering to JUST our primal instincts.
Diets and guides like this are for people who don't know when to eat or how to eat to be healthy. Mario here, being the nice, concerned, and helpful guy he is, is giving us uber-users alot of guidance and help for free. Sure, you could find this knowlege anywhere but you'd have to pull it out yourself, if you wanted someone else to tell you it would cost you money for each session and lesson with a personal trainer.
To Crystle-
The main reason your metabolism is probably so-so (though I can only infer) is that because you do not (or did not) exercize with your dieting. You can control your metabolism to a degree with dieting, yet you will still only gain or maintain weight unless you work cardio. Like mario said, if you eat less, your metabolism slows, if you eat more, it speeds up... however, if you eat more and you arent doing anything to burn the excess calories coming in (this is why you use mass cardio to burn weight) then you're just going to put more on. It is extremely difficult to cut weight by diet while retaining muscle mass without lots of weights and suppliments. It is also not healthy for you body.
To Mario-
I checked this out a few times, right when you posted it and a few times since and I just have to say bravo. This guide covers the basics of dieting really well without getting into complex training regiments and all sorts of tacky and hard diets. I agree with just about everything you've said. I'm not really a health nut, or a fitness kind of guy.. My cousin, however, is really into fitness and the like and he has finally convinced me to join a gym with him to burn off the excess fat that I've got in favor for a leaner, more attractive me. Not saying I'm ugly, I'm just average size and weight..and I want to go above and beyond to be a bit better for the misses. I'll feel more confident about myself and I'll be more attractive to my lady friend. I'm starting young and I hope that alot of other people have the common sense to watch their health the way I'm beginning to as well.
Also, do you think drugs or alcohol (liqour) would have a large effect on dieting? I do a bit of E every now and then and I drink on occasion as well (Mostly jager, whiskey and occasional vodka) and I was wondering what kind of negative effects it will have and what I'd have to do to counteract these points..
Submitted by williamson (user info) at 2005-04-08 00:43:06 EDT (#)
Ranking: 0
"You can cheat on this diet one or two meals a week....that means eat whatever the hell you want. Don't go overboard, but have some pizza, get that burger, eat some chocolate. This is to keep you from going insane and to also reward yourself for you hard work."
It's so much easier just to reward myself even more for no work though.
Submitted by williamson (user info) at 2005-04-08 00:20:26 EDT (#)
Ranking: 2
Submitted by Mario (user info) at 2005-04-03 19:23:14 (#)
Ranking: 0
Submitted by Freight_Train (user info) at 2005-04-03 18:49:39 (#)
Ranking: 0
dude you're fat, are you teaching me how to lose weight?
--------------------------------------------------------------------------------
Submitted by Shlongy (user info) at 2005-04-03 18:32:01 (#)
Ranking: -1
I can't believe you posted these pictures.
A sure fire way to never get laid.
---
You are both absolutely right. The second I posted this, I got cut off from sex. I tried approaching other women, and they always pull out a copy of this post and shoot me down like it's their job. Now I know why.
--------
HAHAHAHAHA
Submitted by Mario (user info) at 2005-04-03 19:23:14 EDT (#)
Ranking: 0
Submitted by Freight_Train (user info) at 2005-04-03 18:49:39 (#)
Ranking: 0
dude you're fat, are you teaching me how to lose weight?
--------------------------------------------------------------------------------
Submitted by Shlongy (user info) at 2005-04-03 18:32:01 (#)
Ranking: -1
I can't believe you posted these pictures.
A sure fire way to never get laid.
---
You are both absolutely right. The second I posted this, I got cut off from sex. I tried approaching other women, and they always pull out a copy of this post and shoot me down like it's their job. Now I know why.
Submitted by Freight_Train (user info) at 2005-04-03 18:49:39 EDT (#)
Ranking: 0
dude you're fat, are you teaching me how to lose weight?
Submitted by Shlongy (user info) at 2005-04-03 18:32:01 EDT (#)
Ranking: -1
I can't believe you posted these pictures.
A sure fire way to never get laid.
Submitted by Mario (user info) at 2005-04-03 17:56:27 EDT (#)
Ranking: 0
Williamson- what you've heard about celery isn't an old wive's tale...it is a highly thermogenic food, meaning it takes more calories to process than it gives you. While that is good for filling your stomach without taking in more calories, I wouldn't eat celery constantly...as with anything, balance is key. Use it for its antioxidants and as a snack if you're feeling hungry...put some natural peanut butter with that and it's not bad.
Caul- sleep is very important to the recovery process. Your body needs it in order to synthesize proteins and carry on the repair on muscles you broke down working out. Now, the amount depends on the person. The average person would need about 7-8 hours of sleep if they are working out a lot. If you have the ability to recover quickly, as I do, you only need about 5 hours of sleep, which is what I've averaged over the last few years. It is dependant on the person...sleep as much as you need to in order to not be tired. Abs CAN be trained every day, but again, only if you recover quickly. I trained them everyday until I had a solid foundation built. Back then though, I was 15 and knew nothing...but it worked for me despite that. After that foundation is built, 2-3 times a week is enough. Never train them if they are sore. And cigarettes are not good for you, obviously, but if you smoke very little it shouldn't have much affect on your progress. A lot of bodybuilders actually use cigarettes to supress hunger when they're going for that super ripped look. I see them as a tool that can be used on occasion, but nothing more. As long as it is not a habit and you don't smoke many of them, I don't see any issues with that.
Submitted by williamson (user info) at 2005-03-31 19:54:10 EST (#)
Ranking: 2
Submitted by kidda (user info) at 2005-03-26 19:55:53 (#)
Ranking: 1
what do you recommend for vegans?
-=-=-=-=-=-==-=-
Shoot yourself.
Submitted by williamson (user info) at 2005-03-31 19:52:09 EST (#)
Ranking: 2
It's good to hear useful advice from someone not just trying to sell diet fad.
Question: Is 'eating celery a good way to lower calory intake' an old wives tale? Supposely it takes more calories to digest it than the celery can give you. Although I'm sure it's not a good idea to be chewing celery all day, i want to know whether there is truth behind this piece of knowledge. You seem the guy to ask.
Submitted by Caulaincourt (user info) at 2005-03-31 18:56:48 EST (#)
Ranking: 2
Do you think that sleep (standard 8 hours a night) is THAT important? Some say it's as important as food. I don't sleep much.
Do you think that cigarette slows down results? I don't smoke much.
Submitted by Caulaincourt (user info) at 2005-03-31 18:52:15 EST (#)
Ranking: 2
nice, very nice...but it's misconception that training abs everyday is good.
they need rest like any other muscle.
Submitted by Or_ (user info) at 2005-03-31 18:23:28 EST (#)
Ranking: 2
My email is or.the.score.at.gmail.com
Submitted by Mario (user info) at 2005-03-31 07:24:31 EST (#)
Ranking: 0
Or, put your e-mail addy on here and I'll tell you all about creatine. Crystle, I'll help you out, be my pleasure to do it.
Submitted by Crystle (user info) at 2005-03-30 19:07:52 EST (#)
Ranking: 2
Mario,
Email me the spreadsheet please? crystlesun.at.aol.com
Also - every diet I've ever tried with one exception has failed, not due to willpower. I've come to the conclusion that due to long term dieting in high school I have no real metabolism. - I'd LOVE for this to work, are there any suggestions for extremely low metabolic rates? Also - no running, becaused of fubar'd knees - although I do do treadmill walking and can get my heart rate up to 150 or so -
Anyhow - don't want to make the "comment" to long - how do you feel about mentoring over the internet? I'd love some accountability - it might help.
Submitted by Or_ (user info) at 2005-03-30 18:48:25 EST (#)
Ranking: 2
Actually, I was wondering about Creatine too. Is "loading" necessary? Would I get results if I just drank Creatine on workout days?
Submitted by 1Point21Gigawatts (user info) at 2005-03-29 15:11:09 EST (#)
Ranking: 2
Do me a huge favor and tell me your email addy, I've got some questions about tons of shit. If you don't want to give up your email address on a public forum you can email me at douggiovan.at.yahoo.com or hit me up on AIM at dgboarder1.
My questions involve basically two things I am researching and haven't ever used: creatine and hydroxycut...
Submitted by stardamage (user info) at 2005-03-27 08:00:38 EST (#)
Ranking: 2
I liked this a lot.
Submitted by Mario (user info) at 2005-03-27 00:03:59 EST (#)
Ranking: 0
Lisa, you seem like something set you off on that little rant of yours. You eat every 4 hours, it's not that bad. And our paleolithic forebears probably snacked constantly, be it roots, berries, nuts, old mastadon meat, whatever....I don't know, can't find one to ask. If you're happy being mediocre, sure, do what you say. Bit if not, it's fucking hard work and that's why most people don't do it.
Submitted by transhuman (user info) at 2005-03-26 23:27:46 EST (#)
Ranking: 2
+2 for the torso.
facts! I meant facts!
Submitted by Lisa (user info) at 2005-03-26 22:34:11 EST (#)
Ranking: 0
This is great and all, but slightly fucking crazy. Who has time for this? Eating healthy foods and exercising are two things, but dividing your food intake into fourteen mini-meals a day in which you dedicate specific portions of calories to fat, protein, and carbs is an unsustainable habit. I'm sure it would be fantastic for my metabolism to eat two peanuts and half a grape every fifteen minutes, but it would also eradicate every ounce of pleasure that should, by nature, accompany the act of consuming food. People didn't evolve eating like that. I can't imagine a Paleolithic hunter going through all that trouble to kill a huge beast, all so he can carry a hide baggy of woolly mammoth toes around his neck and pop one every hour. The problem is, people are trying to live too fucking long. How about this: eat when you're hungry, stop when you're not, and die when you're supposed to.
Submitted by kidda (user info) at 2005-03-26 20:35:55 EST (#)
Ranking: 2
eat lots of nuts, for fats i go for avacado & olives. thanks.
Submitted by Rawrg (user info) at 2005-03-26 20:21:27 EST (#)
Ranking: 2
Interesting stuff.
Submitted by Mario (user info) at 2005-03-26 19:57:51 EST (#)
Ranking: 0
I recommend eating as many beans, nuts, and soy as possible. Depending on how strict you are, I'd also go for some chicken or fish.
Submitted by Or_ (user info) at 2005-03-26 19:56:50 EST (#)
Ranking: 2
Eating 5-6 times a day IS a pain in the ass. But you're right about needing to do that so your body doesn't go apeshit and start gnawing at your muscles. GOD! I hate it when it does that.
Submitted by kidda (user info) at 2005-03-26 19:55:53 EST (#)
Ranking: 1
what do you recommend for vegans?
Submitted by Mario (user info) at 2005-03-26 19:48:50 EST (#)
Ranking: 0
On top of that, the overwhelming majority of people don't have the genetic capacity to look like they do steroids. For about 95% of the people reading this, you'll get toned and fit doing this, not massive.
Submitted by Mario (user info) at 2005-03-26 19:41:31 EST (#)
Ranking: 0
Submitted by Howie_Felter (user info) at 2005-03-26 19:37:16 (#)
Ranking: -1
What if I just want a nice toned body and not look like someone in a steroids campaign?
--
What if you actually read the post? I addressed this issue.
Submitted by Howie_Felter (user info) at 2005-03-26 19:37:16 EST (#)
Ranking: -1
What if I just want a nice toned body and not look like someone in a steroids campaign?
Submitted by Mario (user info) at 2005-03-26 19:29:31 EST (#)
Ranking: 0
Submitted by darko (user info) at 2005-03-26 19:21:54 (#)
Ranking: 2
Work out? You mean I won't burn all the calories through sex?
--
Hahaha...that's another option too. But seriously, sex is only good cardio if it's vigorous and lasts for at least 30-45 minutes. If that's the case, I'm willing to bet it burns more calories than just about anything else. Plus it makes your dick happy...the Prime Directive.
Submitted by darko (user info) at 2005-03-26 19:21:54 EST (#)
Ranking: 2
Work out? You mean I won't burn all the calories through sex?
Submitted by stevie_says (user info) at 2005-03-26 19:02:10 EST (#)
Ranking: 2
I'll stick with Bulimia, thank you very much.
Submitted by MandaPanda (user info) at 2005-03-26 18:56:15 EST (#)
Ranking: 2
And, no, it's not me, either.
Submitted by MandaPanda (user info) at 2005-03-26 18:55:39 EST (#)
Ranking: 1
Oooooh, you better watch out because the ultimate Uberslore will be coming for you. (Any guesses as to who that is?)
Submitted by littledan (user info) at 2005-03-26 18:48:37 EST (#)
Ranking: 2
Good Stuff.
you should send me that Excel Spreadsheet.
Email it to danstewart18.at.hotmail.com
Thanks man.
Submitted by Death_Metal_Dude (user info) at 2005-03-26 18:30:11 EST (#)
Ranking: 2
No Comment
Submitted by bush_for_god (user info) at 2005-03-26 18:27:26 EST (#)
Ranking: 1
very well done, but you are one ugly motherfucker.
Submitted by pen_name (user info) at 2005-03-26 18:21:34 EST (#)
Ranking: 2
hahahahahahahahahahahahaha