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Dieting

  • Bama Boz said...

    Good for you on your weight loss and good luck on the 6 pack

    thanks man, nutrition and strength training are my main hobby now. if thats you in your sig, you look pretty deisel yourself!

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    cockengr

  • thanks, yea. I like to lift a lot as I compete in lifting meets but just started Cross Fit to get in better condition and try something different

    once you get in a routine it becomes just part of daily life.

    This post was edited by Bama Boz on 1/10/2013 at 1:34 PM

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    Bama Boz

  • Bama Boz said...

    thanks, yea. I like to lift a lot as I compete in lifting meets but just started Cross Fit to get in better condition and try something different

    once you get in a routine it becomes just part of daily life.

    oh no! don't go to the dark side (crossfit)! lol. Actually I have a friend who played college football, was like 600/450/600 raw, was probably like 260 pounds or so and he is down to around 220 from crossfit and he loves it and doesn't care at all about lifting numbers any more. he has been a bull all his life (played fullback) and he is happier now than ever. Obviously he had a ton of muscle under that flab too.

    yeah I am dieting down to 10% so I can then go on a long lean bulk for a while. most of my lifting friends are more "screw bodyfat I want 1 more plate" but coming from being a fatass I just don't have that mentality. They don't seem to care though lol.

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    cockengr

  • cockengr said...

    oh no! don't go to the dark side (crossfit)! lol. Actually I have a friend who played college football, was like 600/450/600 raw, was probably like 260 pounds or so and he is down to around 220 from crossfit and he loves it and doesn't care at all about lifting numbers any more. he has been a bull all his life (played fullback) and he is happier now than ever. Obviously he had a ton of muscle under that flab too.

    yeah I am dieting down to 10% so I can then go on a long lean bulk for a while. most of my lifting friends are more "screw bodyfat I want 1 more plate" but coming from being a fatass I just don't have that mentality. They don't seem to care though lol.

    I was sceptical at first, I still get my lifts in because I like to lift but its a good change up. Im 5'9 198--meet best bench to date is 451LB Raw. My next meet is Jan 19th and really hope to hit upper 450's or possible 460ish.. Guess will see what happens

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    Bama Boz

  • Bama Boz said...

    I was sceptical at first, I still get my lifts in because I like to lift but its a good change up. Im 5'9 198--meet best bench to date is 451LB Raw. My next meet is Jan 19th and really hope to hit upper 450's or possible 460ish.. Guess will see what happens

    dang bro thats big time numbers. congrats.

    not to derail thread but what program do you typically run and what has been your favorite?

    i.e. I currently do 5/3/1 which has been super for squats and deads, especially squats even during my epic cut but hasn't done much for bench and OHP. was thinking of Smolov Jr. for bench or that Macenko program...do you have a go to program for bench?

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    cockengr

  • cockengr said...

    dang bro thats big time numbers. congrats.

    not to derail thread but what program do you typically run and what has been your favorite?

    i.e. I currently do 5/3/1 which has been super for squats and deads, especially squats even during my epic cut but hasn't done much for bench and OHP. was thinking of Smolov Jr. for bench or that Macenko program...do you have a go to program for bench?

    I dont or never have followed programs like that, I do the following.

    Mon-Heavy Chest and a little Tri's
    Tuesday-Back
    Wednesday-Legs
    Thursday-Lighter Chest more reps-Little Tri's
    Fri-Shoulders/Bi's

    I have had to adjust with adding CF so I usually do Mon and Thurday all lifting as I am working at something there and do CF-Tues, Wed and Fri. I get there early if I want to do a big lift (Squats, Dead Lifts, Shoulder Presses) before there workout. Prob did answer your question but reps and weight wise is really how Im feeling that day because on heavy bench day I hit singles on 425, 455 then if I can 475+. But you never know. Today is more reps so I will warm up then do 3x5 with 405

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    Bama Boz

  • cockengr said...

    OP. Listen: there is only one way to lose weight. be in a calorie deficit. period. 3500 calories = 1 pound. you can increase exercise to up the rate you burn every day, or you can decrease consumption. decreasing consumption is easier.

    spend a couple weeks monitoring your calories seriously. add them up. if you are staying the same weight, then this is your maintenance weight. Drop your calories by 500 per day for a pound a week weight loss. period. count them for a few weeks and you will get the hang of it. cutting out 500 a day is very easy once you start counting. just round every meal to nearest 50 or 100, don't be anal or you'll give up.

    drinking beer counts as calories, work them into your total, its all the same. drink a 12-pack of Bud 55 or Miller 64 instead of a 12-pack of light beer (even ultra). Boom, thats your 500 calories.

    Personally, I love Guinness. I drink a couple pints of guinness, then switch to Bud 55.

    Its easy. Go to bodybuilding.com, forums, nutrition forum, and read the stickied post on calculating calories. it will give you some guidelines on guestimating your maintenance rate, how much protein and dietary fat you should eat, etc. Its simple you just have to do it. After a few weeks it becomes second nature and its not a pain in the butt to count at all.

    source: I've gone from almost 270 to 180 in the last 15 months, will have a 6-pack in the next 5 pounds or so, no gimmicks, drink beer almost every day, can squat and dead over 2x bodyweight.

    How do you drink a couple pints of a heavy beer like Guiness and then switch to light beer and still lose weight? That is a lot of calories. I only have enough calories leftover each day for a light beer or two.

    Marshall Nole

  • Marshall Nole said...

    How do you drink a couple pints of a heavy beer like Guiness and then switch to light beer and still lose weight? That is a lot of calories. I only have enough calories leftover each day for a light beer or two.

    details?

    well, my maintenance rate is 2,500 calories/day or so (it was much, much higher when I was bigger).

    I aim for 2,000/day and lose about a pound a week.

    I don't eat breakfast. I eat 600-700 for lunch, and 700-800 for dinner, so call it 1,400-1,500 or so. That leaves 500 for beer if you want to.

    guinness is actually not that heavy, about 125 calories per beer. 2 guiness is 250 calories, and five Bud 55 is another 250, there is your 2,000 total.

    however, I don't drink guinness every day. realistically I eat about 1,800 calories per day during the week and then 2,500 on Friday and Saturday, and I mainly drink guinness or a "treat" beer like arrogant bastard or something like that on the weekends when I have more calories to spend. Like typical Friday night is 2 of the big guinness stouts (about 250 each), and then follow that with ten Bud 55s or so...still at 2,500 calories.

    short answer: you got to eat less to be able to drink more. put a diet together thats high in protein and fat, and you gotta cut back on the carbs. carbs aren't bad for you like some people think, but you have to keep protein and fat high for your health and muscle, and if somethings got to go its the carbs...

    This post was edited by cockengr on 1/10/2013 at 2:57 PM

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    cockengr

  • Bama Boz said...

    I dont or never have followed programs like that, I do the following.

    Mon-Heavy Chest and a little Tri's Tuesday-Back Wednesday-Legs Thursday-Lighter Chest more reps-Little Tri's Fri-Shoulders/Bi's

    I have had to adjust with adding CF so I usually do Mon and Thurday all lifting as I am working at something there and do CF-Tues, Wed and Fri. I get there early if I want to do a big lift (Squats, Dead Lifts, Shoulder Presses) before there workout. Prob did answer your question but reps and weight wise is really how Im feeling that day because on heavy bench day I hit singles on 425, 455 then if I can 475+. But you never know. Today is more reps so I will warm up then do 3x5 with 405

    yeah thats a lot of activity with crossfit thrown in there man!

    I currently divide the days up by the big lifts and then associated body parts, and lift 4 days a week so:

    Deads day+back (rows, pullups, biceps)
    OHP+Shoulders (lateral raises, shrugs, sometimes triceps)
    Squats+legs (typically just a ton of squats, calves,abs)
    Bench+chest(incline, triceps)

    The big lift is done in 1-5 rep range, and assistance in 3x10 or 5x10 or so (shrugs and calves more)

    I like it and am making progress but gotta figure something else out for shoulders, which is why I was curious. I think making OHP progress on a big cut is probably about impossible though.

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    cockengr

  • Nole

    you should try IF (Intermittent Fasting). It'll help you drop some serious weight, and all it is to is pretty much skipping breakfast. It's not necessarily a diet, It just tells you when to eat and when not to eat. I've seen some good results so far in weight loss and Strength gains. twocents

    This post was edited by AUSig12 on 1/10/2013 at 3:34 PM

    signature image signature image signature image

    I'd like to thank all my coaches, all my teammates. I'd like to thank my brother Charlie, I love you Charlie, we did it mama, we did it!

    AUSig12

  • AUSig12 said...

    Nole

    you should try IF (Intermittent Fasting). It'll help you drop some serious weight, and all it is to is pretty much skipping breakfast. It's not necessarily a diet, It just tells you when to eat and when not to eat. I've seen some good results so far in weight loss and Strength gains. twocents

    Thanks. I'll look it up.

    Marshall Nole

  • More or less what I do. Leangains.com for IF info.

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    cockengr

  • Marshall Nole said...

    Thanks. I'll look it up.

    for the best info I've seen check out www.leangains.com & the Hodge Twins youtube chanel under the name fastingtwins. Hodge twins are more entertainment than facts usually but they do have some good stuff on there.

    signature image signature image signature image

    I'd like to thank all my coaches, all my teammates. I'd like to thank my brother Charlie, I love you Charlie, we did it mama, we did it!

    AUSig12

  • cockengr said...

    More or less what I do. Leangains.com for IF info.

    bingo

    signature image signature image signature image

    I'd like to thank all my coaches, all my teammates. I'd like to thank my brother Charlie, I love you Charlie, we did it mama, we did it!

    AUSig12

  • I would lift weights but I'm not a part of any organized sports teams and my weiner is above the maximum size to lift weights just for the hell of it.

    signature image

    Your = you are. Stupid. You're is possessive hence the apostrophe. Duh. Ro' Tide!

    SmithDawg48

  • AUSig12 said...

    for the best info I've seen check out www.leangains.com & the Hodge Twins youtube chanel under the name fastingtwins. Hodge twins are more entertainment than facts usually but they do have some good stuff on there.

    It looks weird. That schedule certainly wouldn't work for me. I am not getting up at 5am to workout. I can skip breakfast, but I'm not going to work out until the evening after work.

    Edit: NM - I see his normal working hours schedule.

    This diet still seems weird to me. Do I eat what I normally eat, just at different times?

    This post was edited by Marshall Nole on 1/10/2013 at 4:16 PM

    Marshall Nole

  • jkt360 said...

    I would lift weights but I'm not a part of any organized sports teams and my weiner is above the maximum size to lift weights just for the hell of it.

    cool story

    signature image signature image signature image

    I'd like to thank all my coaches, all my teammates. I'd like to thank my brother Charlie, I love you Charlie, we did it mama, we did it!

    AUSig12

  • Marshall Nole said...

    It looks weird. That schedule certainly wouldn't work for me. I am not getting up at 5am to workout. I can skip breakfast, but I'm not going to work out until the evening after work.

    Who the fack would skip breakfast? Are you kidding me? No waffles?French Toast? Pancakes? You guys are insane.

    signature image

    Your = you are. Stupid. You're is possessive hence the apostrophe. Duh. Ro' Tide!

    SmithDawg48

  • AUSig12 said...

    cool story

    Thanks, which lesbian is you in your sig pic?

    signature image

    Your = you are. Stupid. You're is possessive hence the apostrophe. Duh. Ro' Tide!

    SmithDawg48

  • Marshall Nole said...

    It looks weird. That schedule certainly wouldn't work for me. I am not getting up at 5am to workout. I can skip breakfast, but I'm not going to work out until the evening after work.

    That works as well.. I started working out at 5 am at first but it's just too early for me so I've started running in the am and workout after 5. Just adjust your eating window to later in the day and get your larger meal in post workout.. If you can wait like an hour or so post workout before you get a protein shake/meal its's best. You'll get the most out of your body's HGH and Testosterone production. and that's essentially what this program is designed to max. You get much more HGH production in a fasted state.

    signature image signature image signature image

    I'd like to thank all my coaches, all my teammates. I'd like to thank my brother Charlie, I love you Charlie, we did it mama, we did it!

    AUSig12

  • Marshall Nole said...

    This diet still seems weird to me. Do I eat what I normally eat, just at different times?

    yeah just eat your normal food get your macro's just eat it within an 8 hour window.

    signature image signature image signature image

    I'd like to thank all my coaches, all my teammates. I'd like to thank my brother Charlie, I love you Charlie, we did it mama, we did it!

    AUSig12

  • jkt360 said...

    Thanks, which lesbian is you in your sig pic?

    sorry bud didn't mean to get your panties in a wad.. Just commending you on your excellent post in accordance with the subject of the thread.

    signature image signature image signature image

    I'd like to thank all my coaches, all my teammates. I'd like to thank my brother Charlie, I love you Charlie, we did it mama, we did it!

    AUSig12

  • I eat noon and 8pm with workout around 6pm or so. You can have two bigger meals that are more satisfying instead of the graze all day approach. I don't do the fasted training either. Its just an eating schedule that is convenient. Only two meals makes it easy to track calories also.

    signature image

    3

    cockengr

  • AUSig12 said...

    sorry bud didn't mean to get your panties in a wad.. Just commending you on your excellent post in accordance with the subject of the thread.

    Lesbians are so wiley

    signature image

    Your = you are. Stupid. You're is possessive hence the apostrophe. Duh. Ro' Tide!

    SmithDawg48

  • cockengr said...

    I eat noon and 8pm with workout around 6pm or so. You can have two bigger meals that are more satisfying instead of the graze all day approach. I don't do the fasted training either. Its just an eating schedule that is convenient. Only two meals makes it easy to track calories also.

    This is pretty much what i do too, and it definitely makes the calorie tracking a lot easier.

    What it boils down to is being at a caloric defect and you'll lose weight. You just gotta figure out what you consume on a daily basis to stay at maintenance then like the previous poster said drop it by ~500 calorie a day and you should see the weight dropping off.

    signature image signature image signature image

    I'd like to thank all my coaches, all my teammates. I'd like to thank my brother Charlie, I love you Charlie, we did it mama, we did it!

    AUSig12

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