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[Prototype-03]

If you're already on a calorie restriction diet, the one thing that really boosted me at that point was intermittent fasting. I usually did it once or twice per week. Here's a little breakdown:

http://www.nerdfitness.com/blog/2013/08/06/a-beginners-guide-to-intermittent-fasting/

 

[NeoGeoOwner]

Noodles? Did not he say lay off carbs?

Thats what I'm asking. If you eat carbs while maintaining a certain level of calories. Will that cut out the effect?

Yours,

Franck

 

[ldcommando]

bro, starting strenght plus gomad. Thank me later.

 

[themagicalkitsune]

Do the sinusoidal wave!

 

[riotous]

You can lose it fast with calorie restriction and cardio. But it's not healthy.

 

[Camwi]

before

after

lol

So happy!

 

[KingJolly]

Here's a good question for you guys. Is it better to lift weights then do HIT cardio or HIT cardio first then weights?

 

[SamVimes]

Here's a good question for you guys. Is it better to life weights then do HIT cardio or HIT cardio first then weights?

Strength first, always. If it's possible do them on separate days.

 

[entremet]

Here's a good question for you guys. Is it better to life weights then do HIT cardio or HIT cardio first then weights?

Weights always before cardio and lift heavy.

Strength first, always. If it's possible do them on separate days.

Same day is actually better for recovery, it's just not so convenient--gym time will be longer per day.

 

[SniperHunter]

Do the sinusoidal wave!

lol

 

[Randam]

So what do you eat for breakfast and in the evening if not bread??

 

[Astral]

Just eat less. You don't even have to do cardio. It will make things faster though.

 

[riotous]

Here's a good question for you guys. Is it better to lift weights then do HIT cardio or HIT cardio first then weights?

For best results, do them on separate days.

If mass/strength gains are a large goal and you don't have the time to separate your workouts, do the cardio last.

 

[DoktorEvil]

Here's a good question for you guys. Is it better to lift weights then do HIT cardio or HIT cardio first then weights?

If you possibly have the energy to do both, do both, but weights > cardio any day of the week.

It really depends on what your end goal is.

 

[Vashetti]

Does cutting out meat and switching to quorn help?

I was thinking of going veggie anyway.

 

[KingJolly]

Weights always before cardio and lift heavy.


Same day is actually better for recovery, it's just not so convenient--gym time will be longer per day.

Yes keep hearing that. Is that lifting weights heavy enough that I can only do about 5-6 reps?


and thanks guys for the quick responses.

 

[APF]

Does cutting out meat and switching to quorn help?

I was thinking of going veggie anyway.

Only if doing so will reduce your overall caloric intake.

 

[Deleted member 17706]

Clean up the diet, lift weights, and don't expect overnight results.

I'm a big fan of low-carb (with carb refeeds after weight lifting or even less frequently) dieting and think it's optimal for general health, but you have to find something that you can adhere to and produces results. There's no one right answer for everyone, unfortunately.

Does cutting out meat and switching to quorn help?

I was thinking of going veggie anyway.

Why? Unless it's for moral reasons, you're not going to be doing yourself any favors.

 

[BeatResetsTheWorld]

So what do you eat for breakfast and in the evening if not bread??

eggs, fish, meat? You can get pretty creative with those in omelets. For evening, meat/fish and vegetables. Just switch it up so you don't get tired or eating the same thing

 

[riotous]

Yes keep hearing that. Is that lifting weights heavy enough that I can only do about 5-6 reps?


and thanks guys for the quick responses.

Whatever strains your muscles without injury. It really depends on your build; it's not a good idea for everyone to start with so much weight they can only handle a few reps. You can mess your various joints and other soft spots up if you go to hard. Once you have good strength in your support muscles, yes.. 5-6 reps is a good goal. If you are using machines there's less risk of injury, but the catch 22 will be your support muscles won't get the same strength. Mix in at least some free weights.

To some extent always lean towards what feels right for you if advice isn't working.

 

[Deleted member 17706]

So what do you eat for breakfast and in the evening if not bread??

I don't eat in the morning, typically. First meal at noon or later.

I don't really get how you can honestly be asking this question, though. Do you not have other foods available besides bread? Just because you are used to eating one thing, does not mean there are not thousands of alternatives available.

I typically eat egg, meat, cheese and spinach scrambles as a typical first meal of the day.

 

[Roland1979]

Eat better and do exercises that focus on specific parts of your body.

Doing crunches will not give you a six-pack. That's the opposite of what you want to do and for health reasons it's better to train your whole body.

 

[grumble]

Get very strong, don't eat a lot. Occasional cardio.

 

[michaelius]

How good is rollerblading compared to running ?

 

[Deleted member 17706]

Get very strong, don't eat a lot. Occasional cardio.

The two statements in bold do not compute.

 

[Roland1979]

How good is rollerblading compared to running ?

Both burn a lot of calories, just one will spare your knees more.

 

[peanutbutterlatte]

The problem with this sort of thing is that, outside of the obvious "do exercise and eat well", every single person has different specifics. Everyone has a different metabolism, and everyone will lose weight differently in different ways.

For me it's incredibly frustrating; I lost about a stone and a half last summer, but in my last year at university I've put almost all of it back on. I'm about halfway between that weight and my heaviest.

 

[BeatResetsTheWorld]

The two statements in bold do not compute.

Yeah...you can't build muscle on a caloric deficit. It's just not possible. It should be build muscle eat cleanly (minimize carbs, stock up on protein, veggies and fats)

 

[gtrunner]

I'm running into the same issue that OP has. I have been going to the gym 3 times a week, running and lifting weights for a little over a year. My arms a big and my legs are thick but my belly has been the same if not bigger. I look former military member, just last week some one asked me was I in the service. like "you look like you were in the military" the key word was "were".

 

[maximum360]

Right now I've got a muscular/fat frame. Well built up top with a bit of a gut and love handles and big thighs. What can I do to reduce fat without losing the muscles I've gained over the years?

1. Fix your diet
2. Fix your diet
3. Fix your diet
4. [optional] Intermittent fasting
5. Cardio [HIIT seems superior to steady state cardio for fat loss and is less time consuming]
6. Weight training

 

[michaelius]

Both burn a lot of calories, just one will spare your knees more.

That's a risk I'm willing to take - I'd die out of boredom if I had to run for hours each week

 

[Dead Prince]

That's a risk I'm willing to take - I'd die out of boredom if I had to run for hours each week

don't do it alone. ;p

 

[Vashetti]

Why? Unless it's for moral reasons, you're not going to be doing yourself any favors.

Just moral reasons.

 

[andycapps]

Does cutting out meat and switching to quorn help?

I was thinking of going veggie anyway.

I'm assuming Quorn=soy products, so I'd say that soy products aren't great for men. Not sure if you're a man or not. Switching to vegetarian isn't necessarily going to fix the problems in the OP. If anything, it's probably more difficult.

 

[Roland1979]

That's a risk I'm willing to take - I'd die out of boredom if I had to run for hours each week

It's the running which is a hit on the knees. Not sure how your ankles love skates with a bad posture long-term wise though. But yeah, doing different stuff keeps things fun but also stimulates more and different parts of your body.

 

[Ryan242004]

What about running vs an elliptical?

 

[Deleted member 17706]

What about running vs an elliptical?

Running, in general, is just not good for your knees in the long term.

 

[Ryan242004]

Running, in general, is just not good for your knees in the long term.

Thanks! I don't have the greatest knees already lol.

 

[kirblar]

What about running vs an elliptical?

I have flat feet. Ellipticals are a lifesaver, even with shoes/insoles already trying to counteract the impact.

 

[Amentallica]

What about running vs an elliptical?

Definitely curious about this. I can stay on the elliptical for 45 minutes or so and burn over 700 calories (which might be too much to some), but not as long on the treadmill. And also my knees, for the first time in my life, have started to hurt after running for 30 minutes or so.

 

[DoktorEvil]

What about running vs an elliptical?

Run if your knees can take it long term or if youre training for a race/marathon.

Elliptical is easier on the joints and if you're weight training this is a nice breather for the kness and thighs.

 

[Muppet of a Man]

Paleo Diet can help you out. Also, do more cardio and/or metabolic training/conditioning. If you are not into running, rowing, or MetCon, play sports with friends.

 

[V_Arnold]

Thats what I'm asking. If you eat carbs while maintaining a certain level of calories. Will that cut out the effect?

Yours,

Franck

I would believe to be so, yes. To a certain degree. You need an extremely low body fat percentage to have a "perfectly" looking stomach area. But to do so, you will need to not have excess carb intake, and if you are already cutting calories, it makes sense that carbs have to go first. However, if you still need to eat carbs, do so with the best types (cut whitebread, flour, corn, even potatos. Stick to ryebread, wholegrain stuff, and embrace oat.), and do not exceed 120-150g carbs daily.

 

[michaelius]

It's the running which is a hit on the knees. Not sure how your ankles love skates with a bad posture long-term wise though. But yeah, doing different stuff keeps things fun but also stimulates more and different parts of your body.

I was thinking about possible damage to knees from failing while skating and running more as a problem with joints.

 

[Zoe]

Both burn a lot of calories, just one will spare your knees more.

Tell that to the scars on both my knees

I was thinking about possible damage to knees from failing while skating and running more as a problem with joints.

I don't have any problems with my knees and running, but I do have ankle/tendon issues.

 

[Lovely Salsa]

This is not great advice. Carbohydrates provide the fuel for high intensity cardio, so 90 days of this sort of macronutrient intake combined with glycogen burning aerobic depletion does not spell success over a long period. If you're going low carb, high fat, or even taking the dietary approach where your intention is to burn ketones for fuel, your best bet is to lift heavy and do steady state cardio. Think incline walking.

How do you gain glycogen without gaining weight?

 

[TheFNEffecT]

Yohimbine HCL + IF + Ketogenic diet

 

[Krauser Kat]

Why? Unless it's for moral reasons, you're not going to be doing yourself any favors.

Dont start this bullshit. Vegan and Veggie are prefectly acceptable diets for whatever anyone wants to do.

My advice for this thread. You need to drop below 10% Body fat to really see some cut abs. Any type of cleaner diet would help. Lots of veggies are awesome. Carbs are fine just dont over do it eat unprocessed ones (rice and quinoa not bread). Protein from wherever you want to eat it Beans and Soy are really really lean protein. Just keep working out and cutting until you get to where you want to be.

 

[CloudyTuba]

If you're already on a calorie restriction diet, the one thing that really boosted me at that point was intermittent fasting. I usually did it once or twice per week. Here's a little breakdown:

http://www.nerdfitness.com/blog/2013/08/06/a-beginners-guide-to-intermittent-fasting/

For many years I didn't eat any breakfast. Not due to intentional fasting but because for whatever reason, my stomach always got upset if I ate before 11am. The whole time I felt sluggish in the mornings and sometimes well into the afternoon.

Just a couple of years ago I got over that stomach thing. Still in the habit of missing breakfast, I frequently skip it, but I've noticed that every time I do eat breakfast I feel more energetic and more productive throughout the rest of the day.

The article says that in time your body will adjust to the lack of breakfast and no longer be sluggish and fuzzy, but I did it for years and did not adjust.

But maybe that's just me.

 

[Eighty Deuce]

Does wild fucking count as cardio?