Part 2: Summer Serious Diet Thread.......

[1cleanm3]

Originally Posted by letsg0

lol yes, if it wasn't obvious enough.. I'm a girl.

OK!! phew!! i was thinking 94 pounds and a guy

[just4kickz]

haha summer plan... well pre-summer plan in spring quarter

workout + run + protein shakes + healthier/simpler foods drop back down to 175, increase bench to 315x3, increase military to 205x5, get back to 730 mile times.

[BoostedBMW]

Originally Posted by Heinzftw

My daily intake of calories is around 1600-2000 calories. Add a mile jog to that and i'm headed for the finish line! I am currently 5'11 240 rougly. My best mile is a 8:26. Boosted is there anything else I should do to maximize my workout and weight loss? Im currently training for a half-marathon in july and NEED to cut atleast 40 pounds.

I don't know what your activity level or metabolism is like, but off the top of my head I would say that you probably aren't eating enough if you are really taking in between 1600-2k cals per day. For reference, at 170lbs I was able to cut on a 2100 cal diet. I would recommend for you to calculate your BMR, subtract 500 cals from that, and use that as a starting point for your diet. Here is a good formula to use to get you a starting point...

http://forum.bodybuilding.com/showth...hp?t=107459791

What is your current workout plan? Do you lift or just do cardio? What you do in the gym is important, but to reach your goals your diet is going to make or break you. 40lbs in 4 months is a lot of weight to lose, but I really don't have much experience with dropping weight at higher BF percentages so I can't really comment there. I always advise to aim for 1-2lbs/week MAX to maintain as much lean mass as possible while eating at a deficit, but I guess the rules change a little as you go up the scale.

Originally Posted by wj4

BoostedBMW definitely knows his stuff.

As of this Saturday I'm down to 152 lbs with 12ish percent body fat. I want to get down to 9 percent body fat by summer, pretty reachable goal. (Not too shabby considering that I only started lifting weight on 1-12-09, prior to that it was just cardio). I was 210 lbs at 30% body fat in Sept of 2008 before I started my journey.

I'm also not taking any supplement pills or anything of that nature. I don' see it as a diet, I see it as a change of lifestyle. Diet is only temporary.

I calculated my BMR and found out how many cals I should take in daily and go from there. I don't starve myself, but I don't eat nonsense stuff on a regular basis.

I go to the gym at least 5 times a week, albeit I aim for 7 days a week. 2 hours per session. The 2 hour session includes a 3.5 mile run for the first 30 mins to warm things up. An hour lifting and working the abs. The last 30 mins is used to do intervals on the treadmill or cycling or on the elliptical machine. I'm not trying to be buff or anything, just defined.

BTW Mike, I PM'd you a couple of days ago.

You've made great progress bro. I just PM'd you back... sorry about that, I forgot to reply after your PM got lost in the shuffle of BS PM's that I get everyday.

Originally Posted by letsg0

What?! Are you serious? How does that work..?

Forgive me, I really dont know much about working out (cuz I don't)..For reference, I'm 5'4" 95lbs lol

Yeah, hydrostatic BF testing is probably the most accurate, but for most people simply using a caliper to determine the delta during your body recomp is really what you're after. For example going from 13 to 10% BF and seeing the change of 3% is more important than if you really started at 14% and went down to 11%... at the end of the day its just a # to use for reference. Give or take 1% bf doesn't really matter, the change is what's important, which is why a $15 BF caliper is a good investment IMO.

[letsg0]

Originally Posted by BoostedBMW

Yeah, hydrostatic BF testing is probably the most accurate, but for most people simply using a caliper to determine the delta during your body recomp is really what you're after. For example going from 13 to 10% BF and seeing the change of 3% is more important than if you really started at 14% and went down to 11%... at the end of the day its just a # to use for reference. Give or take 1% bf doesn't really matter, the change is what's important, which is why a $15 BF caliper is a good investment IMO.

I've never heard of a caliper, so I Googled it and it came up with little rulers and construction websites. Then I was like "wtf?? how does that measure body fat?" so I came back to your post and realized it was a "body fat caliper". -_-!

[wj4]

To the gal asking about body fat percent measuring..there are a variety of ways. Like the OP stated, there's a method where they put you under water and use a caliper. I also heard that there's a method where they measure your neck.

The most common method most people use is a scale. They are not very accurate at all because there's only 2 electrodes, one per each foot and it guesstimate the upper body fat. It helps if you get a reputable brand though, ie Tanita. I use it as a reference point. I'll know when I get down to 9% when my abs become visible, lol.

OP-yeah, man..I'm usually around Burbank and Glendale every day. I go to the 24 Hr Fitness on Brand and California.

[BMW E90]

My plan is to loose about 10 lbs by June or at least tone up. I've been going to the gym for a few months now and instead of loosing weight, I'm at about the same spot. I guess it's the muscle weight since I'm a little more toned now.

So my goal from now until June is to loose at least 5 lbs while toning up.

[wj4]

Originally Posted by BMW E90

My plan is to loose about 10 lbs by June or at least tone up. I've been going to the gym for a few months now and instead of loosing weight, I'm at about the same spot. I guess it's the muscle weight since I'm a little more toned now.

So my goal from now until June is to loose at least 5 lbs while toning up.

You should test it out to see if it's muscle or not. Can you do more push ups, pull ups, sit ups, etc. than before? Can you lift more weight than before?

You are what you eat. IMO it's 80% eating the right stuff and 20% working out. I know plenty of people who's been going to the gym for years with not so good results. This is due to their eating style and alcohol consumption.

[1cleanm3]

dude i go to 24 supersport so u go to the reg one?

[wj4]

Yeah I go to the regular one because it's open 24 hours. I usually don't go until 10 or 11PM. I also got the membership through Costco, 2 years for $300. The membership doesn't work for Ultra and Supersport. I don't mind though, it comes out to be around $12ish a month and best of all, they don't need my credit card on file.

[letsg0]

Originally Posted by wj4

Yeah I go to the regular one because it's open 24 hours. I usually don't go until 10 or 11PM. I also got the membership through Costco, 2 years for $300. The membership doesn't work for Ultra and Supersport. I don't mind though, it comes out to be around $12ish a month and best of all, they don't need my credit card on file.

Oh! Speaking of great deals on membership for 24.. yeah, my bf paid 600 up front for 3 years and its $19/yr thereafter,...forever!

[armenh]

i need to gain weight.. im a little less than 5 8 and only 130 lbs...But i am fairly young...

[bmwmike335]

how often do you guys hit up the gym?
like days per week. lol

[Turbo>NA]

Originally Posted by bmwmike335

how often do you guys hit up the gym?
like days per week. lol

7 days a week no joke lol...

[BMW E90]

Originally Posted by wj4

You should test it out to see if it's muscle or not. Can you do more push ups, pull ups, sit ups, etc. than before? Can you lift more weight than before?

You are what you eat. IMO it's 80% eating the right stuff and 20% working out. I know plenty of people who's been going to the gym for years with not so good results. This is due to their eating style and alcohol consumption.

Yeah I can do more weight. I feel more fit now as well. Case in point: I went snowboarding before I started going back to the gym and I was exhausted after a few runs. The last few times I went riding I rode for 5-6 hours and felt fine (not tired at all).

As for food, I eat whatever is available at home (usually rice and toppings- chicken, beef, vegetables, etc.). Losing weight is such a task.

[just4kickz]

Originally Posted by bmwmike335

how often do you guys hit up the gym?
like days per week. lol

5 usually, 6 if i want to squat or do some more legs. 0 if i have too much work

[bmwmike335]

man, i wish i could clear up some time, last semester i had time, but ever since this semester with school n work i have something on my agenda every day, now its 11 and im free, but its too late to go to the gym...

n weekends dont do justice, 3 days a week is nothing for me, i need to go like 5 days a week.

[DougLikesBMW]

Originally Posted by Turbo>NA

7 days a week no joke lol...

Take a day off or two, you'll get better results.

[1cleanm3]

ya i go 5-6 times a week

cardio only.

[Heinzftw]

I will start to eat a bit more. I can ran a mile straight around 9 minutes. My metabolism has ALWAYS been bad. 2 years ago I lost 50 lbs and I can't seem to lose any weight even with a calorie intake of 2100. I was down to 220, but 4 weeks of creatine and whey protein brought me back upto 250. When I hit the gym everyday I could leg press 900lbs 10 times. Bench a 230 5 times. As of right now I can bench that if not more, since I hit the weights 2 times a week and run 3-5 days a week.

[wj4]

Originally Posted by DougLikesBMW

Take a day off or two, you'll get better results.

I'm sick in the head, man. I feel BAD if I skip a day, lol. For instance on Saturday night, I went out with my friends. We were going to catch the UFC fight, but Hooters was too crowded so we went to get food and saw a movie.

I got home at around 2AM and seriously thought about going down to the gym.

Monday nights are the worst, so packed with people who do nothing but sit on the stations playing with their phones, uggh. After Monday, the rate goes down and by the weekend, there's 5 people in there at night. Pretty relaxing to have the gym to yourself with some good music to work out to.

[wj4]

Originally Posted by Heinzftw

I will start to eat a bit more. I can ran a mile straight around 9 minutes. My metabolism has ALWAYS been bad. 2 years ago I lost 50 lbs and I can't seem to lose any weight even with a calorie intake of 2100. I was down to 220, but 4 weeks of creatine and whey protein brought me back upto 250. When I hit the gym everyday I could leg press 900lbs 10 times. Bench a 230 5 times. As of right now I can bench that if not more, since I hit the weights 2 times a week and run 3-5 days a week.

Have you read the nutrition contents on those items? They're not for helping you melting the pounds away, man. They're for helping you get built.

[BoostedBMW]

Originally Posted by DougLikesBMW

Take a day off or two, you'll get better results.

I agree... I'm usually in the gym 6 days per week, but lift on a 5 day split. You need time to let your body recover/grow or you are just shooting yourself in the foot.

Originally Posted by wj4

Have you read the nutrition contents on those items? They're not for helping you melting the pounds away, man. They're for helping you get built.

As long as his creatine supplement isn't laced with sugar or he is drinking it with half a gallon of grape juice than he should be fine. I cycle creatine (most say you don't have to since its nonhormonal, but I like to cycle all supplements), and am currently taking it during my cut to help maintain my strength while eating on a deficit, and taking whey during a cut is fine as well (I wouldn't recommend something like muscle milk though due to the cals and not being very filling, on top of having a crap profile). As long as his caloric intake for the day is on point then those supplements are fine. Whey is a very efficient way to up your protein intake without many cals IMO. Out of curiosity what kind of creatine are you taking?