healthy lifestyle thread (OR: oglemi masturbation cave)

Stallion

Tree Young
is a Battle Simulator Moderator Alumnusis a Past WCoP Champion
At work, moderately active -- work in a highrise and fairly insane hours however 15 levels have an internal stair case so moving between meetings is tough but quite helpful in getting the HR up and being 'active'. Training is roughly:
- Monday (20mins cardio -- typically 5km row) then a 1hr spin class.
- Tuesday 8km brisk walk (social thing)
- Wednesday PT (high intensity stuff; cross-fit esque circuits mixed with heavy squats, deads, etc)
- Thursday (rest)
- Friday; 1.5hr workout, moderate weights fast-ish sets OR heavy with low reps (depends on how body is feeling post PT and alternating to the opposite of what was covered.
- Saturday; 1hr spin class, bodyweight exercises (TRX, etc) along with 20mins core
- Sunday (rest, or if feeling ok, weight training).

Height: ~195cm,
weight 104kg (currently. My weight fluctuates hugely depending on how much water I drink, exercise etc. Not a great measure but even when i've been lean its always on the ehavier side. I spoke to my doc about it ages ago as my BF% was quite low yet weighed a bit more than normal. For my build, it was recommended 93kg would be optimal. So i don't really know where the 11kg is. I can do with losing say 5 or so more but will have to keep my finger on the pulse with this and judge what is appropriate.) I also drink about 3L of water per day so should weigh myself of a morning.
Goal: Cut. Going for lean but muscular frame -- i.e. definition and unable to pinch any fat on my stomach. I'll be doing measurements on the weekend to help keep track as weight has been very unreliable for me of late.



Yeah, they do a fair bit -- i had planned (and consumed) today ~40g of nuts -- 80% almonds with a few macadamia's and 1 square of 98% dark chocolate, like literally one flat square. 1.5cm x 1.5cm. So i'm not worried about what it had in it given i know it stopped me from reaching to something higher in sugar and worse for you.

Appreciate your advice here and any kind motivation you can help me with like keeping on track -- trending the right way over the past week or 2 but really need to smash out some goals!
I'm 179cm without shoes and 89 kilos without clothes, I'm not shredded but I am fairly lean. I'd trust your instinct and just go with it. If you have a decent amount of muscle mass, there's no way that at 16cm taller than me, you should only be 4kg heavier. I reckon get down to 100kg and assess from there.

I forgot I needed your age, I'm just assuming you're my age (24), we can adjust accordingly if needed.

Assuming a goal weight of 100kg, 5 days a week of exercise, 5 hours of difficult exercise a week (elevated heart rate, puffing) and also assuming you're around 20% body fat, your maintenance calories are around 3200.

I'd eat at maintenance for a week or two, just to assess whether that's actually your maintenance level or not. From there we can reduce calories at an amount that has you consistently losing fat without implicating muscle. Aim for around 185g of protein a day minimum. Carbs and fat can be shifted around, the calculator I'm using says 468 g carbs and 65g protein, but id much prefer extra fats and protein because I know super high carb days are something I only respond well to on days with very tough exercise. You can go a 200g protein/75 g fat/430g carb split and see how you respond. Let me know if I've fucked up any of your stats
 
One thing I find people REALLY underplay when it comes to staying healthy is cooking your own food! Eating out a lot, and in general eating food that you don't prepare really puts a detriment on your health. You have literally no idea what has actually gone into the food, but most importantly, you can't really gauge proper portion size. What I mean is that the sizes served at restaurants or takeout (fast food as well) are way larger than what you'd normally prepare, and you don't realize this because you have no dinner plates to compare with. So you may eat 1.5-2X dinner plates worth of food by getting takeout without even realizing!

By making your own food, you can not only directly control what goes into the food, and consequently how healthy it is, but also naturally prepare way less food than you'd eat otherwise if you went out because you have a 'standard' to compare to (dinner plates, or plates in general). Plus it really doesn't take that long to actually prepare decent food -- it takes around an hour generally. For instance here is what I ate recently. It's finally warm enough to start BBQing, so I marinated some lamb, made an onion flatbread, and prepared a salad with romaine lettuce with vinaigrette and feta cheese. I suppose the only unhealthy thing in this is the cup of coffee considering that I already had 2 cups earlier, but whatever.

this is lit (2).jpg
 

DTC

I'll be your 1-Up girl
is a Pokemon Researcheris a Battle Simulator Admin Alumnusis a Community Leader Alumnusis a Community Contributor Alumnusis a Live Chat Contributor Alumnusis a Tiering Contributor Alumnusis a Contributor Alumnusis a Smogon Media Contributor Alumnus
February 2015, my body was thinner than an Alolan Exeggutor. I was 6'1 and only 115 lbs. I'm not sure how I was living being this skinny. And to be honest, I probably wasn't. I was the butt of so many jokes in high school (such as how I looked like a holocaust victim) because of how weak I was. I wasn't athletic, I wasn't confident in my body, and I sure as hell wasn't confident in myself. I never realized how tired I was or how little energy I had because I was so used to being a skeleton.

I decided to make a change after seeing a fair maiden in my Physics class. I knew I needed to make a change in my life if I wanted even a chance at attracting a girl I liked. Before this point, I never really considered relationships at all, mostly because I didn't think anyone could ever like me. At first, I mostly focused on playing tennis (which ended up helping me gain 7 or so lbs after 4 months), becoming more confident in my daily life by interacting with new people, etc... but over the summer, I started to dabble in "weightlifting" (quotes cuz... what I was doing wasn't fucking weightlifting lmfao.). All I was doing was some pushups, situps, cheat dumbbell curls, and some miscellaneous ab exercises every day for 60 days. Now this was all a load of bullshit, but since I didn't really do anything before, I actually gained about 3 or so lbs over the summer. I actually got a faint hint of abs too cuz... I was a skeleton. I was so proud of my accomplishments, but crushed when I went to school senior year and everyone kept calling me skinny. My brother, who used to be a personal trainer (unfortunately, he moved on w/ that part of his life and was very busy), showed me some basic dumbbell lifts like bent over rows, presses, shoulder raises, etc. that I could do at home. Over the next 3 months, I gained another 5 or so pounds and stalled.

November 2015, my brother decided to take me to the gym and show me how to bench press, deadlift, pullup, and a couple of other lifts (forget about barbell squats... I could barely do fucking bodyweight squats.). It was humiliating to see how weak I was. I could barely bench the empty bar. I started out deadlifting 65 lbs (this gym had massive 10 lb plates). I could barely do 3 half pullups. It humbled me and made me realize... I was a weak motherfucker and wasn't really weightlifting this whole time.

I got an actual gym membership in December 2015. The next chapter of my "weightlifting" life was from December 2015 to June 2015. I ended up gaining about 12 pounds or so bringing me up to ~142 lbs. I felt a lot better about myself, and I even got my deadlift max up to 265 lbs... but I was still very skinny (decent abs though!). As for my bench press... I stalled at an embarrassingly low number. I wasn't eating enough to really build up my strength, and I definitely wasn't pushing myself hard enough on the bench press.

Unfortunately, there was about a month break in the summer where the closest gym was a really small planet fitness 30 minutes away, so I just didn't train. I ended up going down to about 136 lbs over this time. I don't think I lost much mass, but it definitely didn't help.

Now, you guys must be wondering how I wasn't gaining much weight at all despite going to the gym 2-3 times a week. Well, first, it was because I wasn't training each body part enough, but more importantly, it was because I just plain didn't eat enough. 3,000 calories was just not enough for somebody of my body. But it was so hard to eat more because my body physically had issues eating this much food, and I also didn't want to lose the only somewhat aesthetic body part I had - my six pack.

I trained every day when I got to college. I only missed about 18 days total from August 2016 - December 2016 (and 16 of those days were due to a variety of really really unfortunate circumstances n November - 1 week break, 5 days gym renovation - 4 days rest period cuz my shoulder felt funky, all happening literally consecutively). Went from about 138 to 148 lbs in this time, with some fairly noticeable gains. However, I still wasn't eating enough to properly make gains, until late December. I slowly realized that I just needed to eat as much food as possible. I started eating 3 peanut butter sandwiches a day because they were easy calories w/ good macros. I aim for 3500 calories minimum every day, and some day I end up moving towards 4000. I also started eating more nutrient dense foods like beans, chickpeas, etc. over pizza. In just 2 and a half months, I went from 148 to 158, and I feel really good about myself. Never before have I seen such fast gains, and I've been working out for a year now (w/ about 2 months of breaks inbetween). Interestingly enough, despite gaining 10 lbs in this period, my abs actually got even more defined, my veins became more prominent, etc.... which I didn't think was possible to do at this rate of weight gain.

My motivation for lifting may seem kind of silly, but honestly, I just wanted fucking compliments. After I gained basic hygiene back in February of 2015, I started getting a lot more compliments about my appearance, and it was this weird high. I fucking loved the compliments. Once I started lifting, part of my reason for lifting was I wanted people to notice the fact that I was making gains. I wanted people to see the hard work I put in the gym and be proud, or inspired. I wanted to feel valued. After so much time, I am finally starting to get the compliments I desired so much (from people who weren't just my friends/family trying to encourage me haha). And it feels fucking great. People are describing me as "fit" as opposed to "skinny". People assume I am athletic as opposed to a weakling. My shirtless body actually looks fairly good now aside from my small chest (yay small waist + average size shoulders/back).


So for any of you struggling to make gains, just know that it's possible, and you're not alone. I struggled making gains for such a long time (especially in comparison to my shorter bodybuilding friends -- not to discredit them, but they could make more gains w/ eating less food) My body is very very ill-suted for lifting (very long arms, very small chest, very weak joints, etc), and after hard work and commitment, I'm starting to develop a body that is actually fairly suited for lifting. Turns out being 6'2 means you can build a very aesthetic and strong body.... it just takes a lot of fucking hard work and commitment, especially if you're literally a skeleton beforehand. But that hard work is fucking worth it, cuz people will treat you differently as a result of it. That said, I guess in some ways I am thankful for being a skeleton, cuz it means that I kick body fat's ass hard. I feel as if I gained very little body fat in this time because I've gotten much leaner. Of course, once I start getting up to 170-175, it's gonna be a lot harder to pack lean mass without gaining some fat.
'"
Once this semester is over (May 10), I'll grace you guys w/ the shirtless pics. ;) Aiming for 165 before then! My 4 year goal is a very lean 180 lbs ("goal" body is Ryan Reynolds, who at his "peak" was 6'3 185 lbs.)

I realize this was a tl;dr where I just kind of rambled on, but I hope that my experience may have helped motivate some people. I was fucking clueless as all hell when I first started, and it didn't help that my body was naturally a dick when it came to making gains. But I've been making gains, I will continue to make great gains for a while, and I can't wait to see what I'll look like in a couple of years.
 

Solace

audere est facere
is a Site Staff Alumnusis a Super Moderator Alumnusis a Contributor Alumnusis a Battle Simulator Moderator Alumnus
i'm looking for a little advice on how to get started on Living The Healthy Life™. i'm trying to lose like ~20 lbs but also get a little muscle definition (which may come from just working out and losing weight probs). i've done stuff in the past where i worked with a trainer and had visible benefits but once i'd get back to school my motivation to continue would drop to 0.

what are some things you guys have followed to get started and keep on track?

also what are some healthy eating choices you recommend for a student that can't always cook her own food?
 
To the poster above me, start with small changes. The first thing I did when I wanted to get in shape was quit soda. Start by drinking water and switching your fries to a salad like I did and you can make progress, then slowly get cleaner with the eating as you can. College can make it difficult.

I'm popping in here because I'm happy I've got my 3-plate deadlift back after falling off the wagon for a bit in january. The last two months have gone really great for me. Christmas vacation really took me off the wagon through January and I started training really seriously again after the Super Bowl.

Now that the bragging is over: A Little about me: I've been a martial artist almost my entire adult life. Five or six years ago I started to take the food and fitness aspects of it a little more seriously. I started strength training a little more a couple of years ago to balance my fitness a little bit more and I've been doing okay considering that I have no desire to put on weight combined with the high volume of cardio I have to do. I'm roughly 6'1 and I generally weigh around 175 so it's not like I have to lose a ton of weight, I'm just working on smaller things to make myself feel a little better. For example, I've drastically reduced my red meat intake and I've cut alcohol altogether for like three months. I've never had a drinking problem or anything but like going out for drinks even once takes a toll on my fitness gains so I've decided to cut it out.
 
I would like some advice as well. I started a new job and sometimes we need to carry some big sailcloth rolls into the printer, they're huge though, we need 2 people per roll (4 for the bigger ones) and me being a skinny 5'6" am having trouble carrying the weight (I can do it just fine at the start but if the workload is too much by the third roll my arms feel like noodles) were would be a good place for me to start? I've always been a runner but never done much in the way of upper body strength. Thanks in advance.
 
Aussie football players must be tiny if you're big enough to play Stallion Stay the fuck away from those kiwi studs :))))) just kidding old friend wish you the best of luck. Glad you're still at it. :) Much respect

I didn't enjoy lifting even tho I stuck with it for a little while.. I got my exercise from training traditional muay thai (the art of eight limbs!) and more bodyweight stuff but I was never scientific about it. I spent the last 2 years in the adult world stressing and not exercising and have gotten very out of shape and developed a big tire around my waist. Height is 5 ft 10 178-179 cm. When I was in decent shape I would weigh anywhere from 80-85 kg and the weight would vary due to not measuring anything and eating whatever I wanted. I just liked training and kicking ass ;) The training was grueling enough to where I got (nearly) a full body workout 6 days a week. Had a little belly but felt strong as a bull and had good cardio for once. Had tons of fun training MT. I lifted for a while before starting muay thai which helped pack on the weight (not all good!) but gave up lifting heavy in fear of damaging my back and general laziness to be completely honest.

But now I've become a heavyweight fuck at 220 lbs (got stretch marks -.-) and while I can still move like a big cat it's definitely noticeable. Starting off easy with yoga, light lifting, running etc to get my fatass back in action but will lift more serious (not heavy tho) as I personally didn't like it., it felt like I was risking my body for gains I didn't really need. If I competed or was a real athlete I would have to do compound lifting and explosive exercises because that is where the real strength is but for me it's not something I like due to having issues with my lower back and fear of injury. I never lifted heavy and even after quitting lifting altogether was never overpowered by any sub 100 kg dude in MT training and was often the stronger guy. Thank those eastern euro genes for having natural strength (back and ass) and wide shoulder frame. I am now determined to get back into (normal) aesthetics and will live off greens until I am down to sub 180! Giving up beer, caffeine, weed (i know I know), meat, bread, sugar, and anything else necessary. Exercise will be mainly body weight exercises which includes all of the traditional stuff plus going to a rock climbing gym (cool right lol), starting boxing lessons from ground up and lighter weight lifting. I want the exercise to be a part of my lifestyle and not feel like another job. The weights are for looks and to take advantage of the weight gain. I am too lazy to ever have a true six pack but I am determined to get back to having a smaller than ever waist, well developed shoulders, some chest and good back muscles. For those obsessed with shoulders and back muscles, body weight exercises and boxing are key. Weight lifting scares me because of so many people having to get surgeries for unnecessary gym injuries.
 
To the guru Lee ;what are your thoughts on huel? I am really struggling to gain because I must burn way more calories than I eat. I still take in my lbs to g in protein no worries but the caloric total still comes to <3000. I am currently aroud 13 stone and 6 ft 1 in a fairly lean state. I balance work, voluntary work, sleeping, training, and eating seems to be the hardest thing just due to time. If I could incorparate this huel do you think it would be helpful, I really am struggling to consume enough calories.

To everyone else, I consider Lee the expert but please help me if you think you can. Lets even tag Floppy see if he will grace me a response.
 
To the guru Lee ;what are your thoughts on huel? I am really struggling to gain because I must burn way more calories than I eat. I still take in my lbs to g in protein no worries but the caloric total still comes to <3000. I am currently aroud 13 stone and 6 ft 1 in a fairly lean state. I balance work, voluntary work, sleeping, training, and eating seems to be the hardest thing just due to time. If I could incorparate this huel do you think it would be helpful, I really am struggling to consume enough calories.

To everyone else, I consider Lee the expert but please help me if you think you can. Lets even tag Floppy see if he will grace me a response.
Ay, ignoring the actual question about Huel because I haven't looked into it a whole lot, a lot of people that are taller have trouble meeting their caloric needs at first because they tend to be higher. If the concern is a time crunch, the best advice is usually to drink more calories. It's easy to be on the go and grab something like milk or juice to add an extra couple hundred calories (or more) a day to your intake. Obviously you don't want to overdo it, especially on juices, since they're essentially pure sugar, but most of the people I've known in your situation have had success by adding liquid calories to their diets.

As far as Huel goes, the ingredients look generally okay as long as you're only using it as a supplement to your diet. If you're considering replacing a large portion of your food with Huel, I'd say it looks pretty high in sodium, which is a concern for a lot of people, and very, very low in sugar, which again is good as a supplement but not as a complete dietary replacement.

And for what it's worth, the "1 gram of protein per pound of bodyweight" metric is a little outdated, and as far as I know was just a word-of-mouth / rule-of-thumb thing from earlier bodybuilders. The scientific value for optimal protein intake tends to be much lower, so if you're straining to get the extra protein in your diet, it might not be necessary - proteins also tend to fill you up much more than fats or carbs, which is another reason some people have trouble hitting calorie goals - they stuff themselves full of excessive amounts of meat and other filling foods and can't bring themselves to eat more. The extra protein isn't necessarily a bad thing, as long as you aren't way overdoing it, but I wouldn't worry about going out of your way to include 1 gram per pound of BW.
 
Last edited:

BenTheDemon

Banned deucer.
Hello Cong. It is your mortal enemy, BenTheDemon.
Recently in Firebot, I made the announcement that I've started going to therapy, as my anxiety and depression have become too much to bare, but here, I wish to share my next ambition so I will be more motivated.

As many of you may know, my ass is fat. I weigh about 230 pounds, and I am extremely dissatisfied with that. It's not uncommon for me to feel absolutely terrible simply because I don't feel beautiful, and my fat ass is the most obvious factor.

At one time, I weighed 260 pounds, but I suffered terrible depression during that time and lost 30 pounds because eating made me sick to my stomach. I'd prefer not to repeat that, but I'd really like to know the other "secrets" to weight loss that are much less self-harming.

If anyone has any tips to losing weight, please share.

Hopefully I make progress, so I'll try to update this OP periodically with my progress.

______________________________________________

April: 230lbs
 

Stallion

Tree Young
is a Battle Simulator Moderator Alumnusis a Past WCoP Champion
To the guru Lee ;what are your thoughts on huel? I am really struggling to gain because I must burn way more calories than I eat. I still take in my lbs to g in protein no worries but the caloric total still comes to <3000. I am currently aroud 13 stone and 6 ft 1 in a fairly lean state. I balance work, voluntary work, sleeping, training, and eating seems to be the hardest thing just due to time. If I could incorparate this huel do you think it would be helpful, I really am struggling to consume enough calories.

To everyone else, I consider Lee the expert but please help me if you think you can. Lets even tag Floppy see if he will grace me a response.
Peanut butter, nuts, liquid foods like mass gainers. Fuck, even throw the odd fast food meal in depending on how undersized you are.
 
Hello Cong. It is your mortal enemy, BenTheDemon.
Recently in Firebot, I made the announcement that I've started going to therapy, as my anxiety and depression have become too much to bare, but here, I wish to share my next ambition so I will be more motivated.

As many of you may know, my ass is fat. I weigh about 230 pounds, and I am extremely dissatisfied with that. It's not uncommon for me to feel absolutely terrible simply because I don't feel beautiful, and my fat ass is the most obvious factor.

At one time, I weighed 260 pounds, but I suffered terrible depression during that time and lost 30 pounds because eating made me sick to my stomach. I'd prefer not to repeat that, but I'd really like to know the other "secrets" to weight loss that are much less self-harming.

If anyone has any tips to losing weight, please share.

Hopefully I make progress, so I'll try to update this OP periodically with my progress.

______________________________________________

April: 230lbs
A goal of some sort is the first step.

Doing my service as of now, I weighed around 290 pounds when this started. Now I'm around 230 (I'm also 6'7 so I dont look like a complete fatso but still wanna get some extra blubber off). What I've noticed is that nutritious, healthy meals do wonders. Sure, the rough excercise is a big factor, but with it being less and less common now that theres only two months out of 12 left, I have kept losing weight through the meals.

We eat three warm meals, around 5 hours apart. It might sound extremely little, but when you have stuff to do, you won't really notice it. Sitting and not doing anything is the biggest obstacle for the basic food schedule, as I have also craved for junk a lot during weekends when during weekdays it's just eh.

Also, cycling is a good and easy way to start doing active weight loss. Helps a lot for me since my feet are literal shit if I try to run or even walk bigger distances.

Good luck man.
 

Ash Borer

I've heard they're short of room in hell
Hello Cong. It is your mortal enemy, BenTheDemon.
Recently in Firebot, I made the announcement that I've started going to therapy, as my anxiety and depression have become too much to bare, but here, I wish to share my next ambition so I will be more motivated.

As many of you may know, my ass is fat. I weigh about 230 pounds, and I am extremely dissatisfied with that. It's not uncommon for me to feel absolutely terrible simply because I don't feel beautiful, and my fat ass is the most obvious factor.

At one time, I weighed 260 pounds, but I suffered terrible depression during that time and lost 30 pounds because eating made me sick to my stomach. I'd prefer not to repeat that, but I'd really like to know the other "secrets" to weight loss that are much less self-harming.

If anyone has any tips to losing weight, please share.

Hopefully I make progress, so I'll try to update this OP periodically with my progress.

______________________________________________

April: 230lbs
I can help you with this. I know how to lose weight, and I've done it more than once in my life. Went from about 250lbs to 200 over the last 6 months of 2016.

There are two things you're going to have to do if you want to lose weight.

1. Counting calories
2. Managing hunger

Number 1 is simple. Losing weight is simply a function of eating less calories than what your body burns in a day. Simply by keeping your heart beating, your diaphragm forcing air in and out of your lungs, and various other bodily functions, you are burning calories. This is called your "basal metabolic rate." Any activity you do in the day that burns calories in the form of exercise or work are added onto this. This total of your BMR and exercise/work is called "caloric maintenance." It's the number of calories you have to eat everyday to maintain your weight. IF you eat more you gain weight, if you eat less, you lose weight! Simple as that.

So to lose weight you NEED and I mean NEED to count those calories. Im dead fuckin' serious here, you will fail at weight loss without counting. The human brain is so outrageously biased, inaccurate, forgetful, and delusional when it comes to estimating things like this. "Oh I can have this food.. it's only 300 calories!" Your perception of 300 calories is flawed, and you end up overeating. I have done this myself, and I learned that yes counting calories is needed.

Fortunately we live in an age where chances are there's a fucking good piece of software to help you. There is. I personally use "cron-o-meter" because it has a nice browser based and android based app. Lots of people use "myfitnesspal." They're the same thing. You put your sex, bodyweight, and whatever into it, and it gives you your caloric maintenance. You then use the app to log every single thing that you eat. They both have EXTENSIVE food databases that you can search up dang near anything.

So make a calorie goal that's under your daily maintenance. A lot of people do about 500. It's not a terribly difficult number to achieve, and 1lb of fat is equal to 3500 calories, therefore you lose 1lb/week with a -500 calorie deficit. You can do more, or less, just do go crazy. You'll make progress at -300, and it will be easier and slower. Youll make faster progress at -1000, but it will be more difficult, and you might just fail.

Then, log everything you eat! You will have to measure things, this can be tedious, and takes effort but it's NECESSARY and not all that hard. Get a measuring cup and pour your drink into there first, then into the cup you intend to drink it out of. Get a kitchen scale, they're very cheap, and super easy to use. Put your plate on the scale, hit the zero button, then put your food onto the plate, and then use the weight to log the food you ate into your calorie counter app. Not hard at all, and you'll get very efficient at it.

So that's counting calories. You set a goal, and record your food into your log, making sure you stay under that goal number!! I know what you're thinking. That's it? I can eat whatever and just be under the calorie goal, no problem right? Well there is one thing standing in your way and that is hunger. Hunger is an emotion, it is a drive in your brain to make you eat. People are no in control of their actions when influenced by strong emotions, that is just a basic fact of us that we know and deal with every day.

You have to manage hunger with a few simple dietary rules.

1. Avoid sugar like it is poison. AVOID AVOID AVOID ADDED SUGAR. Im serious. Any food that has sugar added as an ingredient will just make you hungrier! There is legitimate physiological research and some evolutionary logic behind this. When you eat sugary food your body does not release the hormones that make you feel full. Sugar is a form of carbohydrates that get turned into energy super fast. They are very easy to digest and were rare to the primitive man. Your body tells you to keep eating because it can handle a ton of sugar and make good use of it really fast. You have to avoid sugary foods, because they will just make you hungrier, and you will fail to eat under your caloric maintenance. Cut out soda, candy, chocolate, pastries, nutella, and everything that's super sugary. Soda is the absolute worst, it's just PURE sugar. At least a cake has some protein and more complex carbs in it.. All of this stuff will kill you and make you hungry, but soda is the worst. Foods that naturally have sugar in them like fruit and milk are much, much less deadly to your hunger management, they have different kinds of sugar (lactose, and fructose as well as glucose), fibre, protein and other more satiating molecules.

2. Simple carbs, Sugar part 2. So you know how sugar is really bad for losing weight. Well, here's a shocker. Sugar and Carbs are the some molecule once broken down. Carbs are just glucose (sugar) molecules chained together by a single bond. While there are other sugar molecules like fructose, the previous sentence is a good concept to know. So what the hell, how do you avoid sugar? Simple, carbs have a thing called "glycemic index." The higher the GI, the faster the carb breaks down in your mouth and stomach, and the faster it can make your hormone levels go crazy. Foods that are still "carbs" but not labeled as sugar on nutrional labels like white pasta, white bread, white rice, and potatoes are still pretty damn close to sugar. They are not as bad as sugar, but again, try and keep your consumption limited.

3. Keep high fat foods on the down low. Fat is not nearly as bad as super sugary foods. First let me get this straight a zero fat diet is a BAD idea your body needs those fat molecules to produce hormones, and other important molecules. However, the thing with fat is that it is DENSE. 1 gram of protein or carbs is 4 calories. 1 gram of fat is 9. That means that high fat foods can be deceptively small! Your stomach has a limited size, it responds to the volume of food that gets put into it. You can get a lot of calories in very fast by eating super high fat foods. Bacon, adding oil to food, fried foods. Avoid these. Like I said, don't completely cut fat out, and you can definitely can get away with foods that are reasonably high in fat concentration, because they don't make your hunger hormones go as whack as sugar, but still, generally avoid greasy foods.

So those are the things to avoid, here's what you should be eating

1. Protein. Protein digests very slowly and makes you feel full. While I don't know all the physiological processes behind this, this is "common wisdom" among those who lose weight, and I've experienced the effect myself. A diet that's higher in lean protein will keep you feeling full and make it easier to achieve your caloric goals.

2. Complex carbs, keep that GI low! Beans, lentils, whole wheat anything, VEGETABLES, oats. These are the kinds of carbs that make you feel damn full. Make these kinds of foods a staple of your diet and you will find weight loss much easier!


So to summarize
- Use a calorie counting app, and set a number of calories to eat every day that's below maintenance
- Measure your food and log it all! Don't think you can get away with not doing this.
- Avoid very high Glycemic index and very high fat foods. Cut these foods out ENTIRELY.
- Don't go crazy, you can still have sugar and fat. Focus more on foods that have these molecules without the need for them to be added though.

If you do these things, I guarantee youll have success in losing weight. IF you are struggling, the advice I can give you is to start slow. Make changes to your lifestyle that are so small that it's almost like nothing changed, keep doing that over time, and eventually you will achieve your goal. If you do a -100 calories/day diet for long enough you will get used to it, then you can go to -200, then -300, and so on. Your body will adjust to a lesser food intake and your cravings for super fatty/sugary foods will decrease as you ween yourself off them.

If youre wondering why I typed all this shit for you, I think it's that truthfully I hate how pervasive obesity it is. It is a sickness, and I dont suffer from it, but I live in a society that does, so it affects me.
 

BenTheDemon

Banned deucer.
I'm a bit of an oddity here.
I'm an obese vegetarian. So I don't get fat from meat, but rather from how much alcohol I consume.
Pizza is also quite a weakness.
I work at a restaurant that gives me free food, but I stopped taking the free side of ice cream, and I'm hoping that helps significantly.
I also walk a lot because I have a lot of stress and I like to listen to music and walk around the house.
I will certainly try counting calories. I'd like to get down to 200 pounds.
 
With spring finally ramping up and exams finally being over, I can invest more time into staying in shape. This past semester at school and winter in general cut down on my time and energy to exercise so I've been feeling a bit lethargic recently.

Starting this week I've been biking for 5-10km per day and spending about an hour swimming laps. The nice thing is that my bike route is very pretty with all the trees in bloom and swimming is easy on my knees (which matters a lot because I have very flat feet). I guess what I'm saying is to do exercise that you're gonna enjoy, not necessarily the activities that burn the most calories or develop the most muscle mass. It's much easier to commit to something you actually enjoy!
 

DTC

I'll be your 1-Up girl
is a Pokemon Researcheris a Battle Simulator Admin Alumnusis a Community Leader Alumnusis a Community Contributor Alumnusis a Live Chat Contributor Alumnusis a Tiering Contributor Alumnusis a Contributor Alumnusis a Smogon Media Contributor Alumnus
I managed to bulk up to 166 lbs by the end of the semester (early May) and hit a 315 deadlift PR which I am pretty proud of.

Taking a bit of break from lifting from now because no gym access for another 1-2 weeks, but gonna try to bulk up to 180 by the end of the calendar year. Hopefully by then I will consider myself lean as opposed to just skinny.
 

BP

Champagne and Pools
I'm a bit of an oddity here.
I'm an obese vegetarian. So I don't get fat from meat, but rather from how much alcohol I consume.
Pizza is also quite a weakness.
I work at a restaurant that gives me free food, but I stopped taking the free side of ice cream, and I'm hoping that helps significantly.
I also walk a lot because I have a lot of stress and I like to listen to music and walk around the house.
I will certainly try counting calories. I'd like to get down to 200 pounds.

I could help you out if need be. I have a plan for starting your own workout if you are at all interested in that. I frequent the Health and Fitness Room on Showdown! if you want to check me out.
 

Stallion

Tree Young
is a Battle Simulator Moderator Alumnusis a Past WCoP Champion
I went for a 440lb dead the day after doing weighted pull ups, missed it completely. Got 420lb halfway off the ground but missed it too, only got 400lb which I was a little disappointed with. Trying for 420 later in the week.

Bench and squat max's are coming up this week too. I'm aiming for a 290 bench and a 350 squat. (130kg bench, 160kg squat, 190kg dead lift for all my fellow metric bros).
 

Users Who Are Viewing This Thread (Users: 1, Guests: 0)

Top