Weightlifting diet

**Joe Dogs** · 11-04-10, 06:32 PM

Believe it or not cutting your calories this drastically your probably losing allot of muscle and less fat.
When your body is in a low calorie state it tends go into a defensive mode.....letting go of muscle and less fat
What your goal should be is losing a pound or two a week......Youll give yourself a better chance of keeping the
weight off at this rate instead of starving yourself....Try spreading your food out into 6 or 7 little meals a day.
And drink lots of water.And as far as the weight training goes, remember the growth phase doesn't happen in
the gym.It happen when your body recovers from the overload stimulus you induce.

**Michaelmakesit** · 11-04-10, 06:32 PM

holy smokes...didnt expect this many answers

im 21 and im 6 foot 1 at 208lbs right now. i'll take the more cardio advice and run more and do more bag hitting to sweat

**Outlawdino** · 11-04-10, 06:47 PM

This post doesn't ride well with your "party at my place" post....kinda hipocritical on the lifestyle there bro.

**CollegeOverUnder** · 11-04-10, 06:54 PM

well im 125lbs and can max out on bench press at 200lbs. My diet consists of a shitload of protein protein protein. I take Syntha 6, Casein Protein, Glycogen, Jack 3D is the new prework out im actually starting tonight. I used to take Superpump 250 for a long time and decided I needed to find a new preworkout. And I also take zinc,copper, and salmon oil vitamins.

**The Seer** · 11-04-10, 07:14 PM

Originally posted by ShamsWoof10

It's not about a "daily" total it's about how much and how often... What's I'm saying is if you eat 4 meals a day each containning 50 grams of protein (200 daily) it would not be as effective as if you ate 7 meals a day each containing 20 grams (140 daily)... In both cases you are wasting some protein but you are wasting less with the later.. I would say 10-15 grams (depending on your muscle mass) PER HOUR for 10 hours a day is ideal but not practical...

Shams is right. Most people couldn't assimilate 50 grams at one time anyway. Michaelmakesit, I've seen some decent advice in this thread. I'd be happy to help if needed. I was a NPC regional champ at one time and have done some fitness modeling in my time and have trained people for competitions as well.

**Nevada** · 11-04-10, 07:16 PM

Best thing I have done to blast fat away from the mid section was sprinting... go out to a soccer field, do a light jog around it, then sprint as hard and as fast as you can from one net to the other side where the other net is, then walk back to the first net... repeat that 10-15 times, and do it 2-3 times a week. there is no way you wont lost the fat around the stomach! And this is the only exercise Ive tried that also works the "rib" muscles! Good luck. As for dieting, you need way more than 1000 calories a day for a guy thats over 6 foot! I just eat a reasonable diet. I wouldn't get too fancy with the calorie thing... if your working out hard, you can eat like a king! Have a big breakfast and something really small before bed if your hungry. I know a few people who have tried the "no white" diet that worked well. All you have to do is avoid all white foods (sugar, flour, salt) as much as possible. Try that with the sprints for a month and you will be surprised! good luck

**Nevada** · 11-04-10, 07:20 PM

Originally posted by CollegeOverUnder

well im 125lbs and can max out on bench press at 200lbs. My diet consists of a shitload of protein protein protein. I take Syntha 6, Casein Protein, Glycogen, Jack 3D is the new prework out im actually starting tonight. I used to take Superpump 250 for a long time and decided I needed to find a new preworkout. And I also take zinc,copper, and salmon oil vitamins.

Jack3d is the best pre workout I have used! I tried the superpump, dymatize, no-explode. This kicks the crap out of all of them. Don't get the fruit punch flavor though... Its awefull! The lime and grape gum are great. I take 2 level scoops before each workout. You being 125 lbs, I would use 1 or 1 1/2 to test it out. Its very potent!

**CarpeDime** · 11-04-10, 07:23 PM

Originally posted by Michaelmakesit

im 21 and im 6 foot 1 at 208lbs right now.

those are nice stats bro

u need to just make sure u keep hitting all the spots - 10 reps/day lunges, pecs, glutes, abs, lats, dips, traps, cuts, crunches, curls, lifts, etc etc and OF COURSE cardio

main thing is work on the legs too

ok to focus on chest and arms of course but u dont wanna look like some freak, work the legs a little bit too, i know u dont wanna but trust me long term its overall what u wanna do

u sound cool and seem like a cool guy we should work out together sometime, like for motivation and encouragement, then hit the steam room and relax, would love to hang with u bro

**Michaelmakesit** · 11-04-10, 07:26 PM

i do squats and the weight machine where you lay on your back and have your feet up towards the ceiling and let the weights come down to your chest and push it back up. not sure what its called.....i do step raises as well for calves

**CarpeDime** · 11-04-10, 07:30 PM

Originally posted by Michaelmakesit

i do squats and the weight machine where you lay on your back and have your feet up towards the ceiling and let the weights come down to your chest and push it back up. not sure what its called.....i do step raises as well for calves

wow that's awesome

I'd love to spot u for that

u sound really cool

**Michaelmakesit** · 11-04-10, 07:33 PM

Originally posted by CarpeDime

wow that's awesome

I'd love to spot u for that

u sound really cool

**Cap dat 4ss** · 11-04-10, 10:27 PM

You've got a lot of good advice in here, surprisingly. Just get out there and do something. SBR less and be more active. It's not hard to get in good shape once you're not on the internet all day.

**Tree Rollins** · 11-04-10, 11:02 PM

Originally posted by Cap dat 4ss

If your losing weight but not abd. fat then you're losing muscle mass instead of fat. Scales are horrible indicators of progress because it can't differ between fat and muscle loss, kinda important. You can't spot lose fat. Start eating healthy 500ish calorie meals every 3 hours and kill the free weights. Do sprints for cardio. That fat will come off.

This isn't necessarily correct. To say that you losing muscle mass in general just because you still have a belly is wrong. From what you say, you're clearly gaining some muscle mass in some areas, but you're struggling to tone up around your midsection. You can do ab exercises until your blue in the face, and you might get a six pack, but it will be underneath a layer of fat. To lose that layer of fat after you've tried basic cardio and exercise, there are 2 things I would do. 1- diet properly (watch the sat. fats, no alcohol if possible, and NO simple sugars at all, eat regularly but healthy to keep the metabolism up) 2- Cardio, obviously. But If regular cardio doesn't work for you, you can try HIT training. look it up. If you combine that with the type of diet i described. I think you'll lose the belly fat.

DIET is the most difficult yet most important aspect, IMO. You get your diet on point, and keep doing what you've described, and you'll be in good shape.

**Raynor21** · 11-04-10, 11:07 PM

Originally posted by Tree Rollins

DIET is the most difficult yet most important aspect, IMO. You get your diet on point, and keep doing what you've described, and you'll be in good shape.

One hundred percent true.

High protein - mid carb.

Don't do that stupid craze where everyone is cutting as many carbs as they can. Your body needs carbs ESPECIALLY if you're heavy lifting. Seriously though, weight lifting is great for cutting fat, you just need to be smart about it.

And Jack3D is God's gift to earth.

EDIT: One more thing. I dropped from 210 to 170 in one year and I'm still not happy with the way my mid section looks. This doesn't happen overnight. It comes with patience.

**CollegeOverUnder** · 11-04-10, 11:32 PM

Originally posted by Nevada

Jack3d is the best pre workout I have used! I tried the superpump, dymatize, no-explode. This kicks the crap out of all of them. Don't get the fruit punch flavor though... Its awefull! The lime and grape gum are great. I take 2 level scoops before each workout. You being 125 lbs, I would use 1 or 1 1/2 to test it out. Its very potent!

I used it for the first time tonight dude I only took a scoop I was pretty dissapointed in it to tell you the truth maybe I should of took 2 scoops. I got the grape bubblegum

**Raynor21** · 11-05-10, 01:30 AM

Originally posted by CollegeOverUnder

I used it for the first time tonight dude I only took a scoop I was pretty dissapointed in it to tell you the truth maybe I should of took 2 scoops. I got the grape bubblegum

If you've grown tolerant to stims you're going to need 2 scoops.

**nli07** · 11-05-10, 01:43 AM

Id recommend CrossFit. But ultimately shedding fat comes down to CARDIO. Boy oh boy do I hate cardio though. I do min 25 min per day 5 days a week.

**CollegeOverUnder** · 11-05-10, 01:44 AM

Originally posted by Raynor21

If you've grown tolerant to stims you're going to need 2 scoops.

well I took Super Pump for the longest time and only took it 4 times last month as I was cycling off of it to get ready to try out Jack3D

**DevilCheese** · 11-05-10, 02:12 AM

You can't spot reduce fat, it might seem like you're losing fat everywhere except abdominal, but only because you're adding muscle there and you notice body composition change. You might be making newb gains now, losing a bit of fat while gaining muscle, but you can't keep that up forever. To build muscle, you need to eat over maintenance calories and to lose fat eat under maintenance. I wouldn't worry about some fat, just keep eating and lifting until the newb gains stop, then go on a cut. For a cut, keep lifting and eating enough protein with about a 500 calorie deficit. The goal then isn't to gain muscle, just maintain it while losing fat.

In conclusion, just take a multi and lift heavy. Good luck with your fitness goals in 2010.

**candycane** · 11-05-10, 02:24 AM

watching what you eat and cardio activity is the best key to being fit

**bogbat** · 11-05-10, 02:26 AM

Originally posted by Regul8er

P90X Baby!

This is actually good advice for someone like yourself with very little training and nutritional knowledge. If you can man up and follow the P90X routine to the letter (both diet and training) you will get quick results.

**MadTiger** · 11-05-10, 03:12 AM

bodybuilding.com --> the SBR of fitness
bodybuilding.com sub forum MISC ---> The Players Talk of bodybuilding.com

**Joe Dogs** · 11-05-10, 06:33 AM

you should be very cautious using pre workout drinks.

The caffeine and other herbal ingredients will push your heart rate through the roof.

**Bulldog-53** · 11-05-10, 06:42 AM

Joe is right, addiction or dependance on caffeine can take place very quickly. Cycling on and off them for effectivenss is a must. When off the caffeine just purchase the amino acid L-arginine for the pump which is the main ingrediant in most Pre-workout drinks.

**fish237859** · 11-05-10, 07:40 AM

rice chicken and water man

**konck** · 11-05-10, 08:33 AM

One important thing to remember is watch your heart rate when you work out.
See a trainer let him tell you what your fat burning heart rate is. Im going to guess for
you between 135 and 150 once you go over that you start to burn muscle.
So you have to be carefull where you are at during your workouts on cardio the most.