SBR I Need Incentive!

[ACoochy]

Bench press is for pussies.. I dumbbell press, squat, deadlift, barbell rows,etc.. Man shit. And like I said I bodybuild I don't powerlift.

Too funny....Your body has never reached a plateau has it? Mayan how tall are you? If under 6ft and a ectomorph m guessing ur under 200lbs atm...How long u been lifting weights for? Alternating between barbell and dunbell press is where its at, keeps ur muscles guessing...
Mayan if u want to get BIG then after a number of years bodybuilding simply wont cut it to put on size. You will have to alternate between powerlifting and bodybuilding (that is if u plan on being natural)...

[King Mayan]

Too funny....Your body has never reached a plateau has it? Mayan how tall are you? If under 6ft and a ectomorph m guessing ur under 200lbs atm...How long u been lifting weights for? Alternating between barbell and dunbell press is where its at, keeps ur muscles guessing...

please kid.... I'm 5"9 235 pounds,Ectomorph-Mesomorph, and presses are the only chest movements??

[ACoochy]

please kid.... I'm 5"9 235 pounds,Ectomorph-Mesomorph, and presses are the only chest movements??

So ur body retains fat at a greater rate is what ur saying?? U cant fool me mayan, been doin this shite for 13+ years on and off...I 6'3 and in prime was 235lb with 30' waist...Was between 1.5-2' within schwarzenegger in all areas except calfs (my achilles heel)....Thanks for avoiding the rest of the questions....So how long u been lifting for? And when was the last time ur body plateaued and what did u do to counteract it?
As for chest movements, i had 6 seperate exercises for that that cover all parts of chest (incl inner pecs, the most difficult chest part to develop)...Anymore than that and theres no benefit...

[King Mayan]

My bodyfat is around 14%...... And they way I burst thru plateaus is by eating more carbs/protein/calories...Been athletic training since I was 11..... Bodybuilding 3 years..I'm still growing, might use PED's in 6 months though..

60% diet,30% rest,10% training.

[ACoochy]

My bodyfat is around 14%...... And they way I burst thru plateaus is by eating more carbs/protein/calories...Been athletic training since I was 11..... Bodybuilding 3 years..I'm still growing, might use PED's in 6 months though.. 60% diet,30% rest,10% training.

Good stuff... You can have ur thread back now creature. Apologees for the temporary hijack

[Masu485]

why didnt any of u weigh in on my 'steroid' thread a few days back? would have liked to hear ur opinions.

[McCarthyFam]

hope everything is okay with you bud! hang in there!

[CreaturE]

http://www.youtube.com/watch?v=i-RIcRAwmB0

The embedded version isn't working again, not sure why...oh well.

Sorry about the delay everyone.
Sorry about the 'excuses' everyone. (things are just happening lol)

[McCarthyFam]

grind these next 2 weeks bud!

[William Walters]

Creature.......yes, muscle weighs more than fat. But, with the amount of body fat you should be losing (at your current weight/physique) you are NOT adding enough muscle to offset the weight loss when it comes to stepping on the scales.

Glad to hear you're still at it, but something has to change and I'm guessing it's your diet.

[CreaturE]

You're probably right on the first part William Walters.

The only problem I'm seeing with your last statement is I don't .. get it.

I eat a cereal bar (or bowl of cereal) for breakfast.

For lunch I eat a turkey sandwich (mustard/ no mayo no cheese, just mustard) on whole wheat,
at least 2 different fruits
I added a vegetable requirement for my lunches as well starting monday of this week
And a handful of almonds

Like I said for dinner, I eat whatever my mother makes...
Which is usually a SUPER low fat meal because my dad has been on the 'fat is evil' diet for the last 15 years of his life.

Anyways, I'm really interested in hearing some feedback from everyone about what I can do differently in my diet...
If I had to put a calorie count on my daily calorie intake, I would guess it's lower than 1800 every day...

Thanks guys.

[no1here]

Good & Glad to hear that you are feeling and seeing results. We know that people have recognized your face being smaller. Your belly still has a long way to go though as it currently looks awful. Have a great time up north and don't you dare come back with a weight gain.

[RollPlayer]

Cereal is actually pretty bad for you. Basically when you are dieting carbs are they enemy. Your body naturally has hormones that tell it to burn your stored fat as energy, but these hormones are all counteracted when insulin is high. As soon as you eat carbs your insulin shoots through the roof, inhibiting fat loss. Look into eating some egg whites and some other sort of protein in the morning instead of cereal. Protein keeps you full longer and reduces insulin spikes.

[opie1988]

Creature-

Couple quick questions.......How long have you been on this weight-loss mission now? Whats the total pounds lost?

Just straight forward answers, pal.

[CreaturE]

Started June 14th. I have to say that's 6+ weeks.
Total pound loss: Starting weight 299.5 - Current weight 280.0 = 19.5 pounds of total weight lost.

[McCarthyFam]

i'd recommend special k for cereal. i know they have some with fruit in it. when i wrestled and needed to cut weight, thats what i'd eat, along with running

[William Walters]

i'd recommend special k for cereal. i know they have some with fruit in it. when i wrestled and needed to cut weight, thats what i'd eat, along with running

IF you must eat cereal (like another poster said.....a low fat protein would be better for you) looks in your local market for something by "Kashi" and their "Go Lean" products. Not, perfect, but far better than your standard Kellogs type crapola.

[CreaturE]

okay, cereal aside, what else can I do?

I feel like eating what I do, around 1800-2000 calories at my weight, should almost be creating weight loss by itself. Then I throw on my workouts and I should be dropping weight like it's nothing...

This isn't the case.

Please keep the suggestions/ideas/opinions flowing. I obviously need to change something. Fruits/veges/1800-2000 calories a day isn't working I guess lol.

[CMNoney]

Cereal is actually pretty bad for you. Basically when you are dieting carbs are they enemy. Your body naturally has hormones that tell it to burn your stored fat as energy, but these hormones are all counteracted when insulin is high. As soon as you eat carbs your insulin shoots through the roof, inhibiting fat loss. Look into eating some egg whites and some other sort of protein in the morning instead of cereal. Protein keeps you full longer and reduces insulin spikes.

Better to eat the whole egg.

Great article:

http://www.truthaboutabs.com/whole-eggs-or-egg-whites.html

[McCarthyFam]

when you went to the doctors, did he recommend a certain diet!? they should know what is best for you

[McCarthyFam]

if you wanna mix it up instead of eating the same thing, try these meals (helps you lose 10lbs in 3 days) according to my doctor:
Meal #1
Breakfast:
Black coffee or tea with Equal or Sweet & Low
1/2 grapefruit or juice
1 slice toast with 1 tablespoon peanut butter


Lunch:
1/2 cup of tuna
1 slice toast
Black coffee or tea with Equal or Sweet & Low


Dinner:
3 ounces of lean meat or chicken (any kind)
1 cup green beans
1 cup carrots
1 apple
1 cup regular vanilla ice cream

Meal#2
Breakfast:
Black coffee or tea with Equal or Sweet & Low
1 egg
1/2 banana
1 slice toast


Lunch:
1 cup cottage cheese or tuna
8 regular saltine crackers

Dinner:
2 beef frankfurters
1 cup broccoli or cabbage
1/2 cup carrots
1/2 banana
1/2 cup regular vanilla ice cream

Meal #3
Breakfast:
Black coffee or tea with Equal or Sweet & Low

5 regular saltine crackers
1 oz. cheddar cheese
1 apple


Lunch:
1 boiled egg
1 slice toast
Black coffee or tea with Equal or Sweet & Low


Dinner:
1 cup tuna
1 cup carrots
1 cup cauliflower
1 cup melon
1/2 cup regular vanilla ice cream

[Masu485]

Cereal is ok to eat as long as it's low glycemic cereal. This means leaning on the whole grain side. It will not cause an insulin spike (although it does raise insulin slower and more naturally over time)

[cala56]

Started June 14th. I have to say that's 6+ weeks.
Total pound loss: Starting weight 299.5 - Current weight 280.0 = 19.5 pounds of total weight lost.

nice overall

[King Mayan]

if you wanna mix it up instead of eating the same thing, try these meals (helps you lose 10lbs in 3 days) according to my doctor:
Meal #1
Breakfast:
Black coffee or tea with Equal or Sweet & Low
1/2 grapefruit or juice
1 slice toast with 1 tablespoon peanut butter


Lunch:
1/2 cup of tuna
1 slice toast
Black coffee or tea with Equal or Sweet & Low


Dinner:
3 ounces of lean meat or chicken (any kind)
1 cup green beans
1 cup carrots
1 apple
1 cup regular vanilla ice cream

Meal#2
Breakfast:
Black coffee or tea with Equal or Sweet & Low
1 egg
1/2 banana
1 slice toast


Lunch:
1 cup cottage cheese or tuna
8 regular saltine crackers

Dinner:
2 beef frankfurters
1 cup broccoli or cabbage
1/2 cup carrots
1/2 banana
1/2 cup regular vanilla ice cream

Meal #3
Breakfast:
Black coffee or tea with Equal or Sweet & Low

5 regular saltine crackers
1 oz. cheddar cheese
1 apple


Lunch:
1 boiled egg
1 slice toast
Black coffee or tea with Equal or Sweet & Low


Dinner:
1 cup tuna
1 cup carrots
1 cup cauliflower
1 cup melon
1/2 cup regular vanilla ice cream

WTF?? Ice cream??? Your diet is backwards, you have big meals in the morning and they should get smaller as the day goes on...

[McCarthyFam]

like i said, recommended by the doctor. argue if you'd like

[excel]

[King Mayan]

Use this creature for your measurements for food, and you're a endomorph.

For FAT LOSS:
Total Daily Calories = Bodyweight times 12
this may need to be dropped to x11 or x10 if no progress after a few weeks
obese people can use LBM (lean body mass) instead of BW
Protein = 1g per lb BW
(4 calories per gram)
can go up to 1.5g if desired
Fat = .4-.5g per lb BW
(9 calories per gram)
yes, you read that right,healthy fats are important for fat loss
Carbs = whatever remains to meet your calorie total
(4 calories per gram)

TO MAINTAIN WEIGHT

SAME FORMULA X 13-15 BW

First Step: Calculating Your Basal Metabolic Rate

Your basal metabolic rate (BMR) simply means the amount of energy used by your body during a 24-hour period if no activity is performed. In other words, if you're inactive for 24-hours straight, you'd still "burn" the amount of calories equivalent to your BMR.

Your BMR is a function of your size, sex, and age. It's also influenced by your metabolic status (hypo or hyperthyroid state for example). We can calculate BMR with the following formulas (by Harris-Benedict):

For Men

BMR = 66 + (13.7 x weight in kg) + (5 x height in cm) - (6.8 x age)

So for a 30 year old bodybuilder of 220lbs (100kg) at 5'11" (178cm) it comes up to:

BMR = 66 + (13.7 x 100kg) + (5 x 178cm) – (6.8 x 30)

BMR = 2122 calories per day

For Women

BMR = 655 + (9.6 x weight in kg) + (1.7 x height in cm) - (4.7 x age)

So for a 28 year old figure girl of 132lbs (60kg) at 5'6" (165cm) it comes up to:

BMR = 655 + (9.6 x 60kg) + (1.7 x 165cm) – (4.7 x 2

BMR = 1380 calories per day


Second Step: Factoring in activity level

The amount of calories found using the Harris-Benedict formula is what your body burns every day, even if you do nothing all day. Obviously, the more active you are the more you'll burn fuel. So, energy expenditure will be increased when your activity level goes up.

To get an adequate estimation you need to multiply your BMR by an activity level factor:


1.0 Sedentary

1.2 Very light activity

1.4 Light activity

1.6 Moderate activity

1.8 High activity

2.0 Extreme activity


By sedentary we mean doing nothing all day (sleeping and watching TV).

By very light activity we mean doing nothing physical. Working a desk job or on a computer and not performing any type of physical activity during your day.

By light activity we mean having a non-physical job (desk, computer, etc.) but performing some sort of physical activity during the day (e.g. above average walking) but no hard training.

By moderate activity we mean having a non-physical job, performing some sort of physical activity during the day, and including a daily workout session in your routine. This is where most of you are at.

By high activity we mean either training plus a physical job or non-physical job and twice-a-day training sessions.

By extreme activity we mean a very physical job and daily hard training.

So if our 220 pound bodybuilder with a BMR of 2122 calories/day is moderately active, his daily energy expenditure is bumped up to 2122 x 1.6 = 3395 calories per day. This is the amount of food to consume to maintain present body weight.


Third Step: Adjusting caloric intake to your goal

To gain muscle you should ingest more calories than you use up each day. To lose body fat you must do the opposite. A 20% increase or decrease seems to be ideal for most individuals. This isn't a drastic increase/decrease, so it shouldn't lead to excessive muscle loss or unwanted fat gain.

Our sample bodybuilder has a daily caloric expenditure of 3395kcals/day. If he wants to gain muscle mass he should bump his caloric intake up to 4074kcals/day. And if he wanted to lose fat he should decrease it to around 2716kcals/day on average.

Note that depending on your body type and metabolism, you may need to adjust these figures. Ectomorphs will need to increase caloric intake more than 20% to gain muscle maximally (around 30% is best for them) and they should decrease it less when trying to lose fat (by 10% instead of 20%). Endomorphs should only increase by 10% when trying to gain size, but lowering it by 20% is adequate for them when trying to lose fat.

For example, if our 220 pound bodybuilder is an endomorph he should ingest 3734kcals/day when trying to gain mass (instead of 4074kcals/day).

[excel]

[BIGDAY]

King Mayan has it down perfect! CreaturE, seriously pal, esat some protien with your first meal. Eggs or a sup shake pal.

Cut sugars and watch what fruit your eating. Cut the fruit if you want to be serious and milk to boot. Seriously.

[FindTheLock]

well 19.5 pounds is a good start. Keep working hard buddy!!

[EasyHustlin]

First time checking this in a while, looks like you're making some really good progress man keep it up

[excel]

[MoreVodkaPlease]

it looks like you lost weight, keep it up.

[MoreVodkaPlease]

i dont want to read each and every thread here, but my short advice is this...
1. LIGHT cardio (20min)everyday for 5 days straight, and 2 days rest
2. eat a healthy diet for 6 days straight, low fat.. eat hormone free chicken, organic(trader joes, whole foods)
3. on that 7th day you can eat whatever junk food you want, but just 1 full meal...reward yourself
4. NO soda No sweets No junk food at all, except for your 1 cheat meal
5. chew alot of gum, it supresses your hunger, and burns calories too.
6. sleep 8 hours a night
7. when you start to loose more weight do more aggresive cardio, add swimming, biking, and for longer periods of time.
---- so thats just a basic guide... i could get into alot more detail if you want just PM me and i dont mind helping you out with a more
detailed plan, i see you have alot of help here on this board. so pick which plan works best for you over time and best of luck

[rake922]