Everybody Who Struggles to Lose Weight Get In Here

[brahmabull117]

I'm an amateur bodybuilder and i'm gonna tell you exactly how to get ripped up for the summer time


1)first thing first, you need to lift weights. Lifting weights has a million benefits for you in terms of gaining muscle (more muscle means you burn more calories in resting position). Lift relatively heavy with good form


2)For diet, the most important thing is to consume less calories than you burn. Sounds pretty simple right?? well most people fail because they get cravings and end up over eating


to crush cravings, you need to eat a lot of 2 things - lots of protein and lots of green fibrous veggies. Protein and Green veggies are the 2 most satiating things there is and if you eat a lot of those, it will be easy to eat very low calories the rest of the day


now, I'm not a diet nazi. I actually treat myself to dessert or pizza fairly often. The thing here is that you wanna eat very low calories to lose weight. Eat a lot of protein, green veggies and then you can fill up the rest of your calories for the day with whatever you want. The most important thing is that you just eat very low calories.



for me, I usually eat 1500 calories a day and lose about 20 LBs a month. By Summertime, I should be down to about 7% bodyfat


I have been bodybuilding for a while, so i'm open to any questions you guys have

[jjgold]

How are peanut butter sandwiches?

[sneak-a-peak]

Do you use any pre-workout supplements?

I've been lifting for a long time and have gotten hooked on coffee to where I have to have it in the morning before work, then after my 8 hour shift of being on my feet all day I feel too tired to hit the gym unless I start drinkin more coffee and it just seems like Im consuming too much coffee and ending up burned out because of it.....

Trying to switch to green tea because there is not as much caffeine as in coffee but just not as satisfying as a cup of joe

[brahmabull117]

How are peanut butter sandwiches?

they are fine


doesn't matter what you eat as long as the calorie amount at the rest of the day is appropriate (low calories for losing weight, higher calories for gaining muscle)


aim for about 1500-2000 calories for weight loss
3500-4000 calories for muscle gain

Do you use any pre-workout supplements?

I've been lifting for a long time and have gotten hooked on coffee to where I have to have it in the morning before work, then after my 8 hour shift of being on my feet all day I feel too tired to hit the gym unless I start drinkin more coffee and it just seems like Im consuming too much coffee and ending up burned out because of it.....

Trying to switch to green tea because there is not as much caffeine as in coffee but just not as satisfying as a cup of joe

no

[Indecent]

to crush cravings, you need to eat a lot of 2 things - lots of protein and lots of green fibrous veggies. Protein and Green veggies are the 2 most satiating things there is and if you eat a lot of those, it will be easy to eat very low calories the rest of the day

Also, eat smaller meals more frequently throughout the day. Keeps your metabolism up during the day and will help make you feel less hungry/cravings as you'll have a healthy meal planned every 3 or 4 hours.

[Indecent]

no

Try using something like this..

Preworkout
* 0.1 g/lb X bodyweight in EAA (or whey)
* 0.2 g/lb X bodyweight in High Glycemic Carbs
* 5 grams of EXTRA BCAA

During Workout (sip slowly during workout, especially if WO goes over 40 minutes)
* 0.1 g/lb X bodyweight in BCAA
* 0.2 g/lb X bodyweight in High Glycemic Carbs

Post Workout
* 0.2 g/lb X bodyweight of Whey Protein
* 0.4 g/lb X bodyweight in High Glycemic Carbs
* 5 grams of EXTRA BCAA

The most recent clinical trials I've seen have used this with great success. Pre-workout I try to use solid foods: protein bar, apple juice, and fruit, while the post workout is all liquid to be processed more quickly.

[jolmscheid]

Are Carbs bad? Are carbs late at night bad? I hear so much that carbs are bad bad bad....but say your maintenance calories per day is 2400 calories, does it matter what you eat if you take in 2,000 calories, which is below maintenance????

I LOVE cereal....cereal has a lot of carbs so is it bad if I have a BIG bowl of cereal late at night if I am still under my maintenance calories? Everyone says that those carbs at night will immediately be stored as fat...


Pretty much I believe that if you lift 3 days a week, do cardio 3 days a week, and stay a little below your maintenance calories per day, then you should be fine right?

[jolmscheid]

Also, what do you think about intermittent fasting? For instance, lifting / doing cardio right away in the morning and having skim milk or something right after to get some protein, and then fasting until later in the day where you consume most of your calories..(Still under your maintenance level of course)

[frizzelli]

Congrats Brahambull you have officially made my Top 10 annoying moronic posters list gratz.

[brahmabull117]

Are Carbs bad? Are carbs late at night bad? I hear so much that carbs are bad bad bad....but say your maintenance calories per day is 2400 calories, does it matter what you eat if you take in 2,000 calories, which is below maintenance????

I LOVE cereal....cereal has a lot of carbs so is it bad if I have a BIG bowl of cereal late at night if I am still under my maintenance calories? Everyone says that those carbs at night will immediately be stored as fat...


Pretty much I believe that if you lift 3 days a week, do cardio 3 days a week, and stay a little below your maintenance calories per day, then you should be fine right?

Also, what do you think about intermittent fasting? For instance, lifting / doing cardio right away in the morning and having skim milk or something right after to get some protein, and then fasting until later in the day where you consume most of your calories..(Still under your maintenance level of course)

1)Carbs are fine. Calorie amount is what that matters

2)you can eat whenever you want. They have done studies on this and meal timing makes absolutely no difference (you can eat 1 huge meal a day and it's the same thing as 6 small meals a day in terms of metabolism and calories burned)


3)are you trying to lose weight?? if you're just trying to lose some weight and get in better shape, what you're doing is fine



the more weight you want to lose, the lower calories you eat.

[bradthebloke]

so i read for fat burn its good to do interval training on the treadmill but then i read that to lose fat you should just jog briskly and keep heart rate down. ?

[brahmabull117]

so i read for fat burn its good to do interval training on the treadmill but then i read that to lose fat you should just jog briskly and keep heart rate down. ?

to lose fat, you need to consume less calories than you burn



actual specifics of your workout make no difference

[iceminers26]

Do you use any pre-workout supplements? I've been lifting for a long time and have gotten hooked on coffee to where I have to have it in the morning before work, then after my 8 hour shift of being on my feet all day I feel too tired to hit the gym unless I start drinkin more coffee and it just seems like Im consuming too much coffee and ending up burned out because of it..... Trying to switch to green tea because there is not as much caffeine as in coffee but just not as satisfying as a cup of joe

NOExplode - Fruit Punch Flavor

I don't even drink coffee anymore because of this stuff, I take one scoop in the morning to start everyday and one scoop before any workout. It tastes great and gives you both mental and physical energy. I would try this if you are trying to get some added energy and also doing off with coffee.

[jolmscheid]

1)Carbs are fine. Calorie amount is what that matters

2)you can eat whenever you want. They have done studies on this and meal timing makes absolutely no difference (you can eat 1 huge meal a day and it's the same thing as 6 small meals a day in terms of metabolism and calories burned)


3)are you trying to lose weight?? if you're just trying to lose some weight and get in better shape, what you're doing is fine



the more weight you want to lose, the lower calories you eat.

I am 6'2" 175 pounds and at around 9-10% body fat. I have used the calorie calculators and I think my maintenance is around 2400-2500 calories.

I lift pretty heavy 3 days a week and do cardio the other 3 days and rest on Sundays. I shoot to eat close to 2000 calories so that I am in a defecit...I am not trying to lose weight, but I am trying to get as lean and cut as I can....

After lifting / cardio, I have a big glass of skim milk and then pretty low calories the rest of the day until night when I like to consume most of my calories (Especially cereal!)

So do you think one's metabolism will not slow down too much and "hold on" to everything / go into starvation mode if they are consuming pretty low calories? I have heard that if one consumes too little calories, their bodies will not have good metabolism and will hold on to food and not burn fat.

So basically, if I lift 3 days a week and do cardio 3 days a week and have plenty of protein with fruits and veggies, it does not really matter if I have a lot of carbs or whatnot at night as long as I stay at my goal of 2,000 calories or less?

Brah, you say you consume 1,500 calories a day? Isn't that a really low number for bodybuilders to keep their muscle and get cut?

[jolmscheid]

Also do you use any supps like amino acids, fiber, or whey? Also any safe fat burners? Would be interesting to see what your meal plan is as a bodybuilder

[big joe 1212]

how many calories do i burn when im jerking off?

[stefan084]

745 cal per session

[minet123]

Stem Fast-weight loss to the inner city

[JMobile]

My metabolism is standard, which means that I have to work out to not get fat. Unlike my skinny friends that eat a shitload and not gain a pound of fat.

Anyways, I eat whatever I want but avoid carbs food (pasta, bread, etc) and sugar drinks like Soda. I eat burgers, chicken, lots of meat and veggies. I go to the gym 3-4 times a week and lift weights 3 days and cardio 1 day.

I'm in the best shape of my life.

I eat peanut butter before a weight lift workout to use that fat to burn fat. Trust me.

[ttwarrior1]

i have ten times more knowledge then you,, you want a cookie. Who cares if your a bodybuilder, people have been taking advice from so called bodybuilders for years.

[ttwarrior1]

ten bucks if i had it says, bull is not even over 22 years old. LMAO at his 1st post. Only a moron wouldn't know that shit. I bet he does 3 sets of 8 or ten also

[Masu485]

Nothing is set in stone in this profession. Find 20 guys, they'll all tell you 20 different things to do to achieve your goals. Especially if you are just starting out, EVERYTHING works. That's how a lot of trainers can gain your respect because no matter what they tell you, it'll work when your just starting out.

I'm a certified personal trainer, 2 certifications, hold current records in my region, but I'm not gonna come in here and tell you to do A, B, and C and that everyone else is wrong.

[Cap dat 4ss]

Brahma do you mind posting some pics. Im sure you don't mind considering you're an amateur bodybuilder. I agree with almost everything you've said but just a couple comments to compliment what you've started.

aim for about 1500-2000 calories for weight loss 3500-4000 calories for muscle gain no

This really varies from person to person and depends on a lot of factors. People have different metabolisms and burn a different amount of calories throughout the day, so to throw a number out there is really arbitrary. The goal is to find out what your resting metabolic rate is and how many calories you consume/day and then calculate a more exact #. It may be significantly less than 1500 or more than 2000. Same with weight gain.

1)Carbs are fine. Calorie amount is what that matters 2)you can eat whenever you want.

You are certainly correct that carbs are fine however the types of carbs are important. Eat more complex carbs and less simple, starchy carbs. Major difference in insulin spikes which lead to fat retention. It helps to understand the difference between the two. Sugars are pretty much the AIDS when it comes to fat loss. Just avoid sugars. Sometimes even fruits can lead people to hold on to that extra fat.

Lastly I'd implore everyone here to do their own research in regards to diet and exercise. There are major pitfalls in taking anyone's word over the internet, regardless of their claims. The goal here is certainly not weight loss people. Weight loss can actually be dangerous if you're losing muscle but not fat, thus increasing your fat:muscle ratio. The goal is to lose fat, while maintaining or gaining muscle mass. Don't get caught up in the # on the scale it can be very misleading. Learn to measure fat either with calipers or any other way and do it every week or so to make sure you're on the right track. Good luck

[Cap dat 4ss]

i have ten times more knowledge then you,, you want a cookie. Who cares if your a bodybuilder, people have been taking advice from so called bodybuilders for years.

Warrior many bodybuilders are actually pretty knowledgeable when it comes to diet and exercise and it shows in their results. It's just not advice people are comfortable with. I'm not saying this applies to Brahma b/c I don't know him but many guys I've worked out with over the years gave pretty solid advice that has proven effective in a large # of people over the years. Don't be so quick to discount advice just because someone is a bodybuilder.

[ttwarrior1]

1)Carbs are fine. Calorie amount is what that matters

2)you can eat whenever you want. They have done studies on this and meal timing makes absolutely no difference (you can eat 1 huge meal a day and it's the same thing as 6 small meals a day in terms of metabolism and calories burned)


3)are you trying to lose weight?? if you're just trying to lose some weight and get in better shape, what you're doing is fine



the more weight you want to lose, the lower calories you eat.

this may be the dumbest post in history of sbr and totally not true as far as what you say in 2

[ttwarrior1]

Warrior many bodybuilders are actually pretty knowledgeable when it comes to diet and exercise and it shows in their results. It's just not advice people are comfortable with. I'm not saying this applies to Brahma b/c I don't know him but many guys I've worked out with over the years gave pretty solid advice that has proven effective in a large # of people over the years. Don't be so quick to discount advice just because someone is a bodybuilder.

Advice from last ten bodybuilders i talked too

1. Eat spaghetti noodles 30 min before i go do cardio

2. Do 3 sets of 8 ,
Note: they can't give a reason why not 2 or 4 sets of 8 or why not 3 sets of 7 or 3 sets of 9


3. Fat turns to fat. you need to lower fat intake and increase complex carb intake.
ha ha ha ha

4. you need to lift the weights fast with explosive movements.
Notes: dead wrong on that one

5. You can't overtrain, only not lift hard enough,
ha ha ha

6 I need to workout a minimum of 1 hour and 2 is even better

7.You can completely reshape a muscle by doing isolation exercises.

8 If you stop working out, your muscle will turn into fat. This is almost too preposterous to address. Muscle can no sooner turn to fat than gold can turn into lead. Muscle is made up of individual cells--living, 'breathing' cells that undergo all kinds of complex metabolic processes. Fat cells are simply storage packets of lipids. The possibility of one changing into another is akin to the bowling ball in your storage closet turning into your Aunt Edna. If you stop working out, if you stop applying resistance to your muscles on a consistent basis, they will simply adapt to the new condition. In other words, they'll shrink. If the degree of inactivity or immobilization is severe, the muscles will shrink faster than the surrounding skin, and a temporary condition of loose skin might be experienced, but that too would remedy itself with time.

9.Someone with a well-built body must be knowledgeable about fitness and physique development. Despite popular belief, just because some guy has 20" [51cm] arms or 30" [77cm] thighs, that does not automatically credential him as a bodybuilding expert. Unfortunately, in a society where looks count for so much, well-built lifters are often regarded as bodybuilding scientists. The unfortunate fact is, many well-built athletes, even pro bodybuilders, have no idea how they got where they are. Many of them are so genetically gifted and embellish their genetic potential even further by using tons of bodybuilding drugs that they actually succeed in spite of themselves. With few exceptions, elite bodybuilders are the last people in the world you want to turn to for bodybuilding advice if you're genetically average like 98% of us. You're more likely to find expert advice from someone who has 'walked a mile in your shoes'.

10. More later, its bed time.
but I'll debate anyone on weight training of any kind and eat whatever i want when i do it, if i feel like it.

[Cap dat 4ss]

First off warrior I never believe a word you say. You once told me your dog on farmville died. Second, I'm sure you haven't spoken with 10 true amateur or pro bodybuilders in your lifetime. Im not talking about guys at the gym that call themselves bodybuilders and occasionally compete for fun. Im referring to the guys that do it for a living. I think what you were doing in your post was trying to address some common myths and poking fun at the stereotypes of bodybuilders. I grew up around many many amateur bodybuilders and a few pro ones and never heard anything like this.

[jolmscheid]

Hey Warrior or Cap...brahma has given some pointers about how to maintain your muscle but get cut. Again I am looking to NOT lose any weight but just get as lean and cut as possible....

I have made a few posts above asking Brahma to answer, but your guys' help would be appreciated as well.....anybody's honest help is appreciated...

Look forward to some insight...

[brahmabull117]

I am 6'2" 175 pounds and at around 9-10% body fat. I have used the calorie calculators and I think my maintenance is around 2400-2500 calories.

I lift pretty heavy 3 days a week and do cardio the other 3 days and rest on Sundays. I shoot to eat close to 2000 calories so that I am in a defecit...I am not trying to lose weight, but I am trying to get as lean and cut as I can....

After lifting / cardio, I have a big glass of skim milk and then pretty low calories the rest of the day until night when I like to consume most of my calories (Especially cereal!)

So do you think one's metabolism will not slow down too much and "hold on" to everything / go into starvation mode if they are consuming pretty low calories? I have heard that if one consumes too little calories, their bodies will not have good metabolism and will hold on to food and not burn fat.

So basically, if I lift 3 days a week and do cardio 3 days a week and have plenty of protein with fruits and veggies, it does not really matter if I have a lot of carbs or whatnot at night as long as I stay at my goal of 2,000 calories or less?

Brah, you say you consume 1,500 calories a day? Isn't that a really low number for bodybuilders to keep their muscle and get cut?

1)what you're doing is fine

2)I do 1500 calories cause I wanna lose about 3 LBs a week, this is a bit extreme in the bodybuilding industry. Most people do about 2 lbs a week, but I have had good success doing 3 lbs a week and maintaining muscle


3)starvation mode is mainly broscience



yes it can happen but only if you just starve yourself for extended periods of time, what you're doing is great

Also do you use any supps like amino acids, fiber, or whey? Also any safe fat burners? Would be interesting to see what your meal plan is as a bodybuilder

I don't like supplements, they're overrated

I worked at GNC for a while and 99% of legal supplements on the market are garbage

Brahma do you mind posting some pics. Im sure you don't mind considering you're an amateur bodybuilder. I agree with almost everything you've said but just a couple comments to compliment what you've started.

honestly, If I posted pics right now, you would say I look like a linebacker or a fullback


I just got done putting on about 14 lbs over fall and winter so I'm about 17% bodyfat. I'll post pictures when I get ripped up by mid june

This really varies from person to person and depends on a lot of factors. People have different metabolisms and burn a different amount of calories throughout the day, so to throw a number out there is really arbitrary. The goal is to find out what your resting metabolic rate is and how many calories you consume/day and then calculate a more exact #. It may be significantly less than 1500 or more than 2000. Same with weight gain.

speaking in generalizations here


I have worked with many people in my lifetime and I would say 1500-2200 works great for cutting for 95% of people, and 4000 calories works great for bulking for 9% of people as well

this may be the dumbest post in history of sbr and totally not true as far as what you say in 2

look up any studies around on meal timing


it makes absolutely no difference. You can eat 1 huge meal a day or 6 meals a ay, your body will burn the same amount of calories

[Indecent]

First off warrior I never believe a word you say.

Everything warrior has said in this thread (regarding training, etc) has been spot on.

[brahmabull117]

Everything warrior has said in this thread (regarding training, etc) has been spot on.

except that he hasn't said anything about training at all in this thread


just called me an idiot because I have the look that he wants and people respect and want my opinion even without me saying anything

[Indecent]

1)look up any studies around on meal timing
it makes absolutely no difference. You can eat 1 huge meal a day or 6 meals a ay, your body will burn the same amount of calories

Can you even find one study that shows there was no difference in muscle gain/weight loss when eating once per day than eating 6 smaller meals per day?

There is so much evidence to the contrary that your advice (on anything bodybuilding related) should almost be summarily dismissed.

[Indecent]

except that he hasn't said anything about training at all in this thread

Both the post regarding your 6 meals/1 meal and the 10 myths post are factual.

[zam77]

If you want to gain muscle and strength in a proper and sensible way, try Mark Rippetoe's "Starting Strength" program... it is the right way to begin weight lifting and gain mass and provide a strong foundation for your future of exercise.

If you want to lose weight... don't be a fat dust and not exercise while eating like shit all day and night.

Bottome line is any of this takes dedication and a committment... it is a lifestyle change and you are selling yourself short unless you are going to give 110% and will likely not see positive/motivational results.

[bradthebloke]

i also heard the types of cardio you do does matter whether it be interval training or low heart rate cardio. ive read that just reducing your calories, yeah you will lose weight, but youll be like Richard Simmons, (skinny fat), rather then hard and lean.