NEW YEARS RESOLUTION WEIGHT LOSS THREAD 2012

[jsharp]

Sorry guys didnt mean i dont lift weights lol my workout requires it anyway lolwe did over 120 different bicep curls on monday! I push myself but i am just saying i dont pic up the heaviest weight i can and pump it 5 times until my veins pop out of my head. I have alot of guys that do that and i like the tone look but not huge arms so i think im doing right by staying at a challenging but comfortable weight and of coarse over a few weeks i can lift more as im gaining strength! This is why i go to a class though bescause i get all i need and some

[camaroitalia]

LOL no i was not screwing with you. I googled it and it came up under Livestrong.com. All i did was copy and paste it. I said I wouldnt eat half of those things, I just wanted to clarify on which types of foods are which (even though I was shocked while reading half of them lol).... again, im a newb with this stuff! lol post deleted... sorry

[camaroitalia]

Originally Posted by 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.

This sounds really good!

[kalimus]

Originally Posted by jsharp

Sorry guys didnt mean i dont lift weights lol my workout requires it anyway lolwe did over 120 different bicep curls on monday! I push myself but i am just saying i dont pic up the heaviest weight i can and pump it 5 times until my veins pop out of my head. I have alot of guys that do that and i like the tone look but not huge arms so i think im doing right by staying at a challenging but comfortable weight and of coarse over a few weeks i can lift more as im gaining strength! This is why i go to a class though bescause i get all i need and some

We're not saying that either But no worries, if you're truly on calorie deficit, I GUARANTEE your arms won't get any bigger. In my experience, the 10-15 rep sets work the best for toning up. 6-12 work the best for growing. And anything 5 and under is really just about how MUCH you can lift. But The wrong way to do it is to not lift enough, and overdo the cardio. Some people really like the 15-20 rep range, but reality is that you won't lift heavy enough of a weight if you do that the whole time, which results in your body not really seeing a need to keep the muscles you have. So over the course of losing 10 pounds, you might lose 4 pounds of muscle and 6 pounds of fat, instead of 2 pounds of muscle and 8 pounds of fat (just as an example)

[CFD]

Originally Posted by 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.

This is very similar as to how I eat. This is from an earlier post but I eat the same way all the time with slight variations in bulking and cutting phases.
Calorie tappering can be done in different ways. the two methods I normally use would be to eat carbs earlier in the day and reduce them later in the day but it is important to eat carbs before and after your workouts and even sometimes during. This is how I normally eat

The other method I use when cutting is a bit more restrictive. Below is a typical days eating for me when cutting. This was posted a few weeks ago I am now at 177lbs.


Mt stats are

57 yrs old on 1/26/2012, I know I'm getting old lol.
6'2"
currently 180 lbs. I bulk to 185 and cut to 175, I am cutting now so it's reflected in my diet.

Weght training days


meal 1 1/2 cup oatmeal
1 whole egg
1 scoop vanilla protein powder
1 tbs flax seed or almonds
1/2 cup fat free milk
1/2 banana
1/4 cup strawberries

meal 2 3 egg whites and 1 whole egg hrd boiled
1 slice whole wheat bread

meal 3 pre workout shake 2 scoops protein powder 1 tbs dextrose

meal 4 post workout 5oz chicken breast 1 cup (cooked) brown rice
1 cup veggies

meal 5 Protein shake

Meal 6 shrimp and avacado salad

before bed snack low or no fat cottage cheese.

If you notice the last part of the day has almost no carbs

Cardio days

meal 1 veggie omlet 5 egg whites 1 whole egg

meal 2 protein shake

meal 3 pre cardio 1 scoop BCAA's with water

meal 4 post workout protein source (chicken, turkey lean meat etc.) an 1 cup veg.

meal 5 protein shake

meal 6 salad with protein source

before bed snack cottage cheese

notice that when cutting cardio days have very restricted carbs.

I use olive oil and avacardo's a lot, when I don't I suppliment with Udo's choice (omega 3 &6 fatty acids)

Everyone's body is different so ratio's can be adjusted accordingly but this type of diet typically works well for most

[kalimus]

I like that setup too! You basically carb-cycle... which is what I have to do when I get to 9-10% bodyfat if I want to get any lower. I eat carbs pre and post workout, just not immediately before and after (unless I'm bulking). I do take BCAA's intra-workout for a little boost in the amino pool though.

[CFD]

Originally Posted by kalimus

I like that setup too! You basically carb-cycle... which is what I have to do when I get to 9-10% bodyfat if I want to get any lower. I eat carbs pre and post workout, just not immediately before and after (unless I'm bulking). I do take BCAA's intra-workout for a little boost in the amino pool though.

I find this method to be the most effective for me. I consume enough carbs to keep my energy level up and try to time their consumption when I'm the most active and to support my workouts. Cutting carbs too much I tend to have poor workouts so cycling seems to fit the bill.

[CFD]

KALIMUS

I read in your first post you use a pre workout stimulant. I am curious as to what you use.

I used Animal Pack when I first started with them but too many pills to swallow then I went with No Explode for a while but didn't like the jitters it gave me, then I went with Arnge Crush, it wasn't bad but nothing special and then was discontinued. I am now using SSin Juice which seems to be the best I've tried so far. I am just about out and will most likely stick with it.

[kalimus]

I use Jack3d. Only two scoops, and only on the days I lift. I don't use any other stimulants though throughout the day. No coffee, thermogenics, green tea, etc. I tried NoXplode too, and swore off all BSN products shortly afterwards.

Lots of people are weary of the Dimethy 1,3 in there, but everyone that has complained seems to overstack their stimulants. I've had no bad effects from it, and it also supplies the small amount of creatine monohydrate to make up for my lack of red meats. The only thing that it really isn't, which NoXplode was is NO2. But I don't really miss that at all to be honest. I was actually going to try Yok3d, but the timing to take it is really odd. 2 hours preworkout with a meal, or 90 minutes prior on an empty stomach. Really hard to plan if your schedule isn't allowing

I would run to GNC (I know, but hear me out) and pick up some. The reason I say GNC, is because I know that if you try it, and don't like it, they let you return the open container and get a full refund of your money

[CFD]

Originally Posted by kalimus

I use Jack3d. Only two scoops, and only on the days I lift. I don't use any other stimulants though throughout the day. No coffee, thermogenics, green tea, etc. I tried NoXplode too, and swore off all BSN products shortly afterwards.

Lots of people are weary of the Dimethy 1,3 in there, but everyone that has complained seems to overstack their stimulants. I've had no bad effects from it, and it also supplies the small amount of creatine monohydrate to make up for my lack of red meats. The only thing that it really isn't, which NoXplode was is NO2. But I don't really miss that at all to be honest. I was actually going to try Yok3d, but the timing to take it is really odd. 2 hours preworkout with a meal, or 90 minutes prior on an empty stomach. Really hard to plan if your schedule isn't allowing

I would run to GNC (I know, but hear me out) and pick up some. The reason I say GNC, is because I know that if you try it, and don't like it, they let you return the open container and get a full refund of your money

A few people I've talked with say there is not much of a difference between Jack3D and SSin Juice.

I only use it on weight days as well.

I don't know what it was with The No Explode but it wasn't for me. I did get good pumps from it but not worth the side effects. It also says not to be used by people over 50 but then my doctor says I should lift lighter with more reps, like I'm gonna listen

Everyone seems to have a problem with GNC but I buy from them and performance nutrition. If you use a GNC gold card 1st week of the month it's ok and they have very good sales now and then. Sometimes I can get ON whey protein cheaper than on line and have got it with a buy 1 get one free sale.

I might do another container of Sinn Juice, I'm good for a few more workouts so I'll see.

[kalimus]

I use GNC's wheybolic pro protein. It's got almost no sugar or fat in it. Like 1g of fat and 2g sugar per 60g of protein

[bossbunny]

Insanity Plyo done!! I'm exhausted, going to weigh myself (which I only do weekly or bi weekly) in the morning before I hit the gym. Excited to see the number!

[kalimus]

Originally Posted by badgebunny

Insanity Plyo done!! I'm exhausted, going to weigh myself (which I only do weekly or bi weekly) in the morning before I hit the gym. Excited to see the number!

1.2 lbs lost for me this week. Ya gotta own it! Get some!

[camaroitalia]

Weekly Weigh in: -7 pounds
I am at 193 pounds!