NEW YEARS RESOLUTION WEIGHT LOSS THREAD 2012

[camaroitalia]

I am a male 5 foot 10 inches and currently weight 195 (I was at 305 pounds 6 months ago!) My goal now is still lose body fat but gain some lean muscle as well, to tone up. I still have a gut which is my main goal to rid of.

I may do a mile walk, slow pace on an empty stomach then breakfast (egg whites, maybe half a scoop of whey).

Now CFD, you and I had talked about carbs with protein for before and after workouts. The GI carbs afterwards with protein and I think it was a complex carb and protein before the workout? Can you please, and kalimus if you do not mind give me some examples of these?

I know oatmeal, slice of wheat bread or pita is a complex carb but that is about it. That is why I would like some more examples. Plus what else is GI carb besides fruit that may be a better option?

[bossbunny]

I wish I could workout on an empty stomach, sadly because I'm prone to low blood sugar if I do that I have a very bad rest of the day. I usually workout 45mins-1hr after I eat that way I don't crash.

[CFD]

Originally Posted by kalimus

The factor playing in for fasted cardio, is that your body doesn't have any stored calories to burn. So you'll burn the same calories either way, but the thought process is that more of those calories will be stored fat instead of using glycogen and aminos. I can get my 6-pack without doing fasted cardio, and I've never tried it using fasted cardio... so I honestly couldn't tell you if it works any better

Fasted cardio sucks lol. In fact all cardio sucks. I have no energy or ambition to do it in the am and more often than not I don't. When I do cardio in the am it's mostly so as not to affect my weight trainning. it is usually more in the line of HIIT. Better results and less time spent. At 57 I don't chase that six pack much anymore but I do ok for an old man.

[kalimus]

Originally Posted by camaroitalia

My goal now is still lose body fat but gain some lean muscle as well, to tone up. I still have a gut which is my main goal to rid of.

Just to comment on this real quick. You need to pick one goal It is impossible to burn off body fat and gain muscle at the same time. You need a surplus of calories to gain muscle (which comes with some added fat), and you need a deficit of calories to burn fat. You were already pretty heavy, and people that are heavier generally carry more muscle. Get down to a bodyfat you're comfortable with first, and then worry about building new muscle The leaner you are, the bigger you LOOK!

Also, I personally stay away from simple carbs at all when I'm cutting. My reason, is that simple carbs spike blood sugar, which raises insulin levels, which pretty much tells your body to slowdown or stop annhiliating fat. I don't take anything other than a stimulant for pre-workout, and drink BCAA's during. I eat a full meal about 2 hours before I lift, and a protein shake within 30 minutes after.

[CFD]

Originally Posted by camaroitalia

I am a male 5 foot 10 inches and currently weight 195 (I was at 305 pounds 6 months ago!) My goal now is still lose body fat but gain some lean muscle as well, to tone up. I still have a gut which is my main goal to rid of.

I may do a mile walk, slow pace on an empty stomach then breakfast (egg whites, maybe half a scoop of whey).

Now CFD, you and I had talked about carbs with protein for before and after workouts. The GI carbs afterwards with protein and I think it was a complex carb and protein before the workout? Can you please, and kalimus if you do not mind give me some examples of these?

I know oatmeal, slice of wheat bread or pita is a complex carb but that is about it. That is why I would like some more examples. Plus what else is GI carb besides fruit that may be a better option?

Pre workout wouldn't be complex carbs, it would be simple carbs, which are high GI. a simple pre workout drink would be something like protein powder, dextrose or maltidextrose and water. I mentioned using vanila protein powder and orange Gatorade, Gatorade is mostly dextrose and when mixed together it tastes like a creamsicle. lol

Post workout I always eat a high protein complex(starchy) carb an example would be the time proven chicken and rice or potato's.

[CFD]

Originally Posted by camaroitalia

That creamsicle sounds really good! When I get some vanilla protein powder I will have to try that!
By the way, let me know if this post I spent time on is all wrong lol If so I will delete it.

Ok so just to sum this up, so I get a list of these carb foods I should be eating and when:

Post workout would be the complex starchy carbs listed on that chart you posted such as:

Whole Wheat bagel/bread
Potato/sweet potato
Oatmeal
Cream of rice/wheat
Whole grain/Whole wheat pasta
Brown Rice
Yam
Cereals
Etc...


I found this list on line for simple carbs which should be preworkout (obviously I would make the healthier choices than some of these listed):

Breakfast Simple Carbohydrates

A number of simple carbohydrates eaten at breakfast time come in the form of fresh fruit, honey and sugar. Some typical examples of simple carbohydrates (accompanied with their serving size and grams of carbohydrate) include apples (19.1g), bananas (26.9g), two dried figs (24.3g), one-half pink grapefruit (13g), one whole orange (15.4g), brown sugar (1 tsp., 5g), honey (1 tbsp., 17.3g), white sugar (1 tsp., 5g), maple syrup (1 tbsp., 13.4g) and one, 3-ounce jelly-filled donut (50g).

Lunch Simple Carbohydrates

Common simple carbohydrates eaten at lunch include milk chocolate (1.55 oz., 26.1g), peanut brittle (1 oz., 20g), fig bars (one cookie, 11.3g), honey graham crackers (6g), oatmeal cookie (8.6g), one large taco (41.1g), almonds (1 oz., 5.6g), chocolate granola bar (one bar, 23g), 1 ounce pizza bagel (17g) and 1 ounce of plain potato chips (14.5g).

Dinner Simple Carbohydrates

While many dinner selections consist of complex carbohydrates, there are plenty of simple carbohydrates to choose from as well. Examples include baked beans (1 cup, 52.1g), navy beans (1 cup, 47.9g), one piece of cornbread (28.9g), Kaiser Roll, (30g), Italian dressing (1 tbsp., 1.5g), thousand Island dressing (1 tbsp., 2.3g), kiwi fruit (11g), raspberries (1 cup, 14.7g) and watermelon (1 cup, 11.5g).

Post workout should be a starchy complex carb but it should also be one with a high GI, foods that will slow down the digestion of proteins are not the best. Oatmeal for an example has a low GI that is one of the reasons it is included so often in fat loss diets. To keep it simple most of the time a high GI carb will be white, white rice, white potatoes etc.

I don't know where the heck you got that from but I disagree with most of it. Sice when are beans considered simple carbs

90% of the foods on that list SHOULD NOT BE EATEN if you have any intension of loosing fat, if the list was intended for fat loss whom ever wrote it should be dope slapped off the side of the head!!!

There are many foods besides the ones on the data base I supplied but the ones on that list are the ones you should eat.

I have somewhere a list of the 12 best foods you should eat most of the time and a list of foods that should always be avoided, I will find it and post it rather than typing it out.

You can't just look at a processed food like dressings , breads baked beans or half the ones on that list, you have to look at the ingredients. Food labels are very deceptive, if peopke knew what was in the processed foods they eat and what they do to the body no one would eat them.

Further back in the thread I gave a few examples, I will find them and re post so you don't have to scroll through pages.

The more I look through that list I realize you must be screwin' with me.

How the heck can they be recomending for breakfast choices, white sugar, maple syrup, jelly donuts.

Honestly, you could eat the foods if you are on a FAT GAINING DIET, that is outrageous, I'm getting so aggrevated reading it I need to workout to relive the stress it's causing me, seriously are you messin' with me. LOL

[jsharp]

I could care didly do about muscle mass i want to loose all fatt and mass first then ill go back and add muscle later. I have got to get rid of these loose edges as it drives me mad to have that loose skin feel on top of a tight body! With this said i do not have control over my workout but i do my weight. Instead of pumping all the weight i can handle i do like 15lbs and pump it faster. I try to make everything cardio and ab driven by keeping my core tight. Yes i could use the 40lb but its not my goal and frankly i would rather do cardio all day long and ditch weights. As i said above i want a ryan reynolds type look not hulk hogan the rock type stuff!

[jsharp]

I will read back so im not asking repeat questions i forget this thread is pretty long!

[bossbunny]

Originally Posted by CFD

Honestly, you could eat the foods if you are on a FAT GAINING DIET, that is outrageous, I'm getting so aggrevated reading it I need to workout to relive the stress it's causing me, seriously are you messin' with me. LOL

[kalimus]

Originally Posted by jsharp

I could care didly do about muscle mass i want to loose all fatt and mass first then ill go back and add muscle later. I have got to get rid of these loose edges as it drives me mad to have that loose skin feel on top of a tight body!...

You should care! Muscle mass is what burns calories. It takes calories to maintain it. So the more mass you have, the more you can eat while still losing fat Plus... you don't want to be skinny and flabby! Keep as much of it as you can. Force your body to use that fat for energy, and not the muscle instead

[CFD]

Originally Posted by jsharp

I could care didly do about muscle mass i want to loose all fatt and mass first then ill go back and add muscle later. I have got to get rid of these loose edges as it drives me mad to have that loose skin feel on top of a tight body! With this said i do not have control over my workout but i do my weight. Instead of pumping all the weight i can handle i do like 15lbs and pump it faster. I try to make everything cardio and ab driven by keeping my core tight. Yes i could use the 40lb but its not my goal and frankly i would rather do cardio all day long and ditch weights. As i said above i want a ryan reynolds type look not hulk hogan the rock type stuff!

Keep this in mind as it is very important in fat loss. YOU SHOULD BE LIFTING WEIGHTS to maximize fat loss. You should not be lifting your maximum weight but should be chalenging yourself. When in a caloric deficit you will not ever look like hulk hogan or the rock, you would need to be in a caloric surplus and workout for years.

Here is why you should lift weights. Weight training increases your lean body mass (muscle). Increasing lean body mass speeds up your metabolic rate resulting in more calories bunt at rest. Your basic metabolic rate is directly proportionate to the amount of muscle you carry. So in turn the more lean body mass you carry the more calories burnt.

Don't confuse big bulky muscles with a lean tight body, I don't know who Ryan Renolds is but if he has abs and a lean tight body he is doing more than cardio, no doubt about it.

[bossbunny]

Originally Posted by CFD

Keep this in mind as it is very important in fat loss. YOU SHOULD BE LIFTING WEIGHTS to maximize fat loss. You should not be lifting your maximum weight but should be chalenging yourself. When in a caloric deficit you will not ever look like hulk hogan or the rock, you would need to be in a caloric surplus and workout for years.

Here is why you should lift weights. Weight training increases your lean body mass (muscle). Increasing lean body mass speeds up your metabolic rate resulting in more calories bunt at rest. Your basic metabolic rate is directly proportionate to the amount of muscle you carry. So in turn the more lean body mass you carry the more calories burnt.

Don't confuse big bulky muscles with a lean tight body, I don't know who Ryan Renolds is but if he has abs and a lean tight body he is doing more than cardio, no doubt about it.

Word! Weights are so crutical. I know so many women that are afraid of lifting weights cause they want to be lean. Bonnie and I lift weights and we are by no means bulky. We both have nice lean muscles. Weights are your weight loss friends.

[CFD]

Here are the twelve best and twelve worst foods you can eat.

Best

oatmeal
yams/sweet potatoes
potatoes
brown rice
100% whole grain products
veggies
fruit
low fat/no fat dairy products
chicken and turkey (breast)
egg whites
lean red meat
fish/shellfish

worst

ice cream
fried foods
doughnuts/pasteries
candy, chocolate and sweets
soda
fruit juices or any sugar sweetened drinks
potato chips bacon, sausages
white bread
hot dogs and fast foods
cookies
sugary cereals

[kalimus]

Yep to all those foods! This is what I ate yesterday...

Breakfast:
3 egg whites/1 whole egg
1/2 cup (dry) oats
1 cup 1% milk

Midmorning snack:
1 greek yogurt
1 oz dry roasted almonds

lunch:
1 1/2 cup whole grain spaghetti
1 serving of 93/7 lean beef
1/2 cup pasta sauce

afternoon (post workout snack):
40g whey protein

Dinner (about 1.5 hours after post workout)
2 slices whole grain bread
2 cans of tuna
1 slice 2% american cheese

late snack
4 oz chicken breast
1 cup broccolli

30 minutes before bed:
30g Casein protein

My late snack is about 3 hours before bedtime. Broccolli has next to no carbs, but will help keep you full. And of course chicken is loaded with protein, no carbs, and next to no fat. I try to eat very little to no carbs within 3 hours of bedtime. Casein protein is a slow digesting protein which helps keep my metabolism running the first couple of hours that I'm sleeping The total puts me at about 2200 calories in a day, and I target 1-1.5 pounds a week in loss (I weigh and tape myself around the belly button every friday morning immediately after getting out of bed... and only that one day) Those calories are made up of about 45% protein, 35% carbs, and 20% fats.