<br> Brah, it's not hard to make your own food <br> Easy solution: Chicken breasts, fish, brocolli, spinach, kale, yams, black beans, brown rice, tuna, eggs, oatmeal, protein shakes. It's cheap, effective, and super easy to make all that If you're trying to cut, just watch what you eat. Depending on when you work out, eat your carbs before hand and try to keep your dinner protein heavy and low carb. For breakfast, eat about two whole eggs and (insert whatever # you feel comfortable with here) egg whites. Maybe a side of oatmeal. For lunch, get in like two chicken breasts with a side of brocolli and yams (interchange vegetables at your preference here) and if you're working out soon get in those black beans as well. Before working out, drink a protein shake or whatever pre-workout routine you are comfortable with. Work out within 20 mins of working out drink another protein shake eat dinner consisting of chicken breasts/fish, brown rice, kale or whatevz step 2342342: get shredded as fuark. <br> But really, it's figuring out what works best for your body consistent with what you are trying to accomplish. After a while of tinkering and stuff, you'll figure it out.
I am not trying to be mean..but advice like eat lots of bread and pancakes with syrup is why this country is 60% overweight. - in order for weight loss to happen, you have to take in LESS calories than you need daily. there's just no way around this. - with that in mind, you cannot just stuff yourself with candy bars, stay under ur calorie needs and then expect to lose weight. maybe you will lose weight but there will be other health issues like diabetes. - importance of frequency of meals is really overrated. you can eat 1 meal or 8 tiny meals...it DOES NOT make a diff (ya i know...people stopped taking me serious right about now) - protein is the most important macro nutrient. protein is ur friend. no ur best friend especially when it comes to weight loss. here are some of my guidelines: 1. I think your daily calorie needs are about 2100 calories. So eat under that and you will lose weight. My rec is about 20% less or about 1700 a day. 2. Get at least 140-170 grams of protein daily from lean sources. 3. Try to cut down your carbs to the days you workout (3x a week). The other days focus on getting healthy fats. 4. On those rest days, do some cardio. I like early morning fasted cardio at low intensity. low intensity and fasted being the key words. 5. weight lifting should be focused on strength training. now is not the time to spend an entire day doing curls at the gym. you are not a 300lb advanced bodybuilder. Everything he said, I agree with. +1 on protein, limit fruits (and sugars in general), limit carbs and time them around your workout (post workout being the best time for them). While I agree nuts can be healthy, don't do more than an ounce a day. Very caloric and most nuts people eat like peanuts are high in omega 6. Try to get more omega 3 in your diet from fish, olive oil, and even macademia nuts.
Others as well as I have mentioned this already, but I cannot overemphasize the importance of getting in your omega 3's. Seriously consider buying fish oil supplement. It is even more important than whey protein in my opinion.
This. 1000 times this. Goals - bench 1.5 x your body weight, squat 1.5 x body weight, & dead lift 2.0 x
If you're not working out first thing in the morning, try to get used to jumping out of bed and knocking out 30 push-ups, 30 sit-ups and 30 squats. It doesn't take too long and it'll wake you up quicker than any cold shower will.
1%er here. All you fatties get off the couch and sign up for a membership in one of my gyms. Quit blaming Obama.
http://www.strstd.com/ cool little graph that shows you where you are in terms of strength/bodyweight.
If you are series about getting back in shape or just starting out, check out all the best rated workout guides on bodybuilding.com http://www.bodybuilding.com/guides/ All the ones listed are the best out there IMO and are very detailed. Some even have a daily video while others give you a good overview on what to do. All your questions should be answered depending on what workout plan you choose to follow. Good luck!
I'm sure I'll get blasted for this, but it sounds like you need structure and discipline. p90x can give you that very effectively, and you can workout from your home. ...and this is from somebody who has spent years in the weight room on a variety of programs. I've also done p90x and found it to be great, especially for those who need a lot of direction, discipline and motivation. It has a great diet plan for you also.
<iframe width="420" height="315" src="http://www.youtube.com/embed/gdcJ_J7wzd8" frameborder="0" allowfullscreen></iframe> Rocket River
While a hearty breakfast is a good thing I think it's safe to say that "a whole lot of syrup" is not the way to go about that.
Lots of advice in this thread, most good. My comment comes with 7 years of diet coaching experience in helping people change their lifestyles. The question about bread or carbs really is more a matter of when you're eating them & how close in correlation you are to either waking up or your workout. I'd say a good rule of thumb is to avoid carbs/breads/rice within 3 or 4 hours of bed time but during the day, you're ok in limited portion if your goal is to lean out. Also, what kind of bread you eat is important. A lot of the bread you'll find on the shelves at the grocery store has a really long shelf life because it's loaded with corn syrup, salt & preservatives. Avoid these. You want to eat clean food, bread included. This is the bread I buy in the freezer section & is a good source for clean nutrition without the garbage in your shelf bread: Spoiler or: or:
I think I've hit a plateau somewhere, not sure what to do to jump start again. I was at 180lbs probably Sept-Nov. (177-180ish) but worked out through Nov-Jan. and now I'm down to 167lbs (167-169ish). Body fat was about 22% now down to 19-20%. Basic diet has been high in protein/fat and low in carb. Haven't been as strict as I would've liked, but sort of followed general guidelines of trying to keep carbs under 30-50 on a daily basis with protein above 100+ and good fat over 85+. Workout has consisted of the following: Mon/Wed/Fri 3 min warmup followed by 6 min / HIIT on elliptical tricep pulldowns 5x5 incline bench 5x5 tricep extension 5x5 flat bench 5x5 decline bench 5x5 pec dec 5x5 abs Tues/Thurs 3 min warmup followed by 6 min /HIIT on elliptical decline bicep curl 5x5 ez bar curl (wide grip) 5x5 shoulder press (machine) 5x5 row (machine) 5x5 squat 5x5 calf raise 5x5 reverse pec dec 5x5 I've been doing the same routine for about 3 months now. I'm pretty sure I've hit a plateau in strength gain/fat loss by either (1) over training or (b) not enough escalation in weight/no muscle confusion. Tips? I'm trying this week to pay more attention to the diet, to keep a focus on real low carbs (60/35/5) (fat/pro/carb) (CKD) but i'm not sure what to do at the gym. I feel like the weight loss has been good, but I have stubborn fat in the lovehandles and lower back, and I need to lose that. The current weight loss i'm afraid may be more strength loss than body fat. Also anyone know how I can work the middle of my pecs? All my bench press exercises seem to work the outsides. This sounded like such a bro post.
Lets sum up what everybody said: Nutrition: Cut down Carbs as much as possible. Eat carbs 1 hr before working out. Never after. Increase the intake of Protein (fish & chicken breast etc..) w/ veggies on the side Eat fruits to a limit. Eat almonds and stuff like that to a limit. Use Protein drinks 20 minutes after the workout and sometime before the workout. For Workouts: Start of w/ the basics. Do Cardio at first and slim down then began the strength training. Target the abs everyday. Is this basically it?
Oh i think this is important details: 2-3 months ago I weighed about 185. I checked today after I ate my breakfast, although I should have checked before.. Its weights at 172. All i did was hit up the gym and run a mile or so w/ incline and decline and intervals... I also did some insanity workouts.. and I targeted my ab area. what i want to do is get a six pack or close to it and for that I need to get rid of my gut that i still have.
See this photo for reference: Most people doing a pec dec will use the full range of motion. Don't do this to isolate the inner pecs. Do this: Instead of starting wide, start closed like the 2nd pic with you elbows/hands together in the center. Only open your elbows/hands until they are perpendicular to your shoulders and then go back to start. You'll only open the fly maybe 7 to 10 degrees in motion. Pick a weight you can rep like 25 times & just burn through them. Do like 4 sets. You won't find a better way to isolate the inner pecs than a limited motion on the pec fly machine. Wanna isolate the outter chest? Do the same thing but start in the natural position like the picture and don't commit the full range of motion-only go about 45 degrees. If your pec fly machines i like this one, try doing only one arm at a time to hit your core at the same time:
<br> This part of your post explains why you have hit a plateau. You gotta change up your routine every now and then. Try switching to a 5 day split of chest/back/shoulders/arms/legs perhaps. According to Gregg Plitt, that's the best **** ever and that guy is gigantic. http://www.bodybuilding.com/fun/greg-plitts-9-laws-to-a-cover-model-body.html <br> Though, after a while I switch to the usual chest/tri...back/bi...shoulders...legs method to mix things up for a month or so. But I always go back to the 5 day split and i've been seeing really solid results for a while now.
Personally, I prefer cables than the machines. But be careful your range of motion isn't putting too much stress on your shoulders. Your arm shouldn't be awkwardly yanked back. If it is, you need to concentrate on your form or decrease weight. In any case, you want to squeeze at the end of the rep. You can alternate your stance, ie left foot forward one set, right foot forward next set. http://fitnessbodygain.com/cable-crossovers/ Not all gyms have it, but my gym has a seated cable crossover machine. Basically a machine similar to the one quoted but with cables. Also, incline dumbells are good for the upper inner part of the chest. You always want to concentrate on the muscle you're working on and try to squeeze the muscle on your last 2-3 reps. Getting the last few reps to muscle failure is key.
