[Advise] Working out and losing weight

First of all, you can't expect to eat at places like Quizno's for lunch everyday and still lose weight. For your size, you should be getting about 2,300 calories per day to maintain your weight without working out. If you want to lose weight, you need a deficit of 300 calories a day or so. That leaves 2,000. Now let's look at a fairly standard Quizno's sub.

A "regular" sized Classic Italian with cheese and dressing has 920 calories (nearly half your daily intake), 49.5 grams of fat (nearly all you need for an entire day), 14.5 grams of saturated fat (this is the bad kind and nearly all you need in a day), and 2850 mg of sodium (above and beyond what you should have in a day). Add a bag of chips and a soda to that and you're looking at one doozy of a meal.

I used to eat a lot of fast food and drink at least one serving of soda with every meal, but I started on a workout program 4 or 5 months ago and changed my eating habits pretty drastically. Now, since I was active I maintained my weight, but once I changed the diet I dropped from 175 to about 168 fairly quickly (I'm 5'9" by the way). At that point I was sticking to a diet of 1,900 calories, 60 grams of fat, and 1,800 mg of sodium per day. In order to keep myself sane, I don't monitor myself on weekends or holidays, although I end up calculating things in my head anyway and staying away from the really bad stuff. As of a few days ago, I upped my calories significantly and changed up my workout to focus on bulking up.

My point is that you have to have your diet and your workout routine in sync or you won't get the intended results. It sounds like right now you are getting high calories and high fat, but you are active enough and doing enough cardio to stay at the same weight. You're going to have to really amp up your cardio to cut an extra 1,000-1,500 calories out of your diet per week, or you're going to have to cut back on the calories and fat that you're eating. When you're trying to lose weight, it's all about calories burned versus calories taken in.

 

Excellent elaboration Brightside, you are a details man. Very Good.

What about the combination of Creatine Ethyl Ester (mixed with Whey and Glutamine) and taking CLA? Would this combination compromise the effect of either? Would they be harmful, or too stressful on my muscles, to take together?

 

It also dependents on where you run. You will burn more calories if you run fast outside, because of air resistance and friction. Faster you run more drag on you more work your body has to do.

 

Here's the best tip that any expert (I'm not one btw) can give to people like you who are seeking to lose weight and shed fat:

Cardio exercises and planned eating

Here's another tip when you're running:

If you want maximum burnage in the least amount of time, do intervals of sprints/fast running for about 30-40 seconds. Then rest for about 1-2 minutes before doing it again. Repeat 4-5 times and soon enough you'll be huffing and puffing and your heart rate will instantly go up the rest of the way, making your body burn calories at a higher rate. Trust me, this method is PALPABLE, your metabolism will increase and you'll notice that right after you eat because you'll be burning them up.
Also, it would be even more effective if you can work out right in the morning after you've woken up, since your body is still burning glycogen and stuff, so burning calories and fat and such will be easier.

And as far as eating goes, don't eat Quiznos as a regular meal too often. If you want a good alternative, eat Subway and order their regular cold sandwiches.

Hope that helps btw Remember, don't take my word or anyone's word for what its worth, its best to mix and find out your own method that works best for you.

 

Its quite safe. I haven't had any side effects other than getting more lean and cut. Its 100X safer than taking something like Hydroxy Cut.

There is alot of literature on CLA on the net.

 

I lift easily for an hour and a half every work out. I do 2 muscle groups and about 4 different type of exercises each time. If I stop and talk to people at the gym, my workout sometimes takes longer.

Its kind of funny, because there is this Nigerian guy at my gym who tells me he works out 3 hours every day at the gym. He is really cut though. One of the strongest looking guys at the gym and not meathead big either.

 

I've tried taking Creatine over the years (multiple times), but it really plays havoc with my digestive system. Even drinking a gallon of water each day, I get clogged up. Most other people I know don't have a problem with Creatine or they just don't say anything.

I take about 6-7 scoops of my protein powder though each day along with CLA.

 

Constipation eh? I've never experienced that with Creatine. I just started taking it again, having done it a year ago so I am still in the loading phase. Forgive my ignorance if this is common bbs knowledge, but are you a PT or just a highly informed health enthusiast? Either way you seem to know you ****, and even though this isn't what the thread is about per say, I'd like to get your take on some Creatine basics.

How much do you think is a good idea to take, firstly during loading phase and then after? (I am 5-10, 176 lbs, 16%ish body fat) What is your opinion on the idea of cycling off creatine periodically, as I have read?

For example, Dr. Eric Serrano's plan? <link >
Week 1 .35g of creatine per kg of bodyweight
Week 2-4 .15g of creatine per kg of bodyweight
Week 5 Off
Week 6 .35g of creatine per kg of bodyweight
Week 7 .15g of creatine per kg of bodyweight
Week 8-10 Off

Is bodybuilding.com a reputable site for the type of information I'm seeking?

 

I read some reports that suggest it can bring on the occurrence of diabetes but I have read others that claim it is not a problem.

 

I'm just a fitness and health junkie. I really don't know much about creatine usage since I've never really taken the supplement for any extended amount of time. You will need to ask DonnyMost since he is a PT.

Bodybuilding.com is a pretty good resource for all things fitness.

I would try a search at the forums on Bodybuilding.com or especially JohnStoneFitness.com as well.

 

Hmm...maybe this thread can help me a little bit.

I'm about 5'10/145lbs. Have always been quite healthy in a general sense, eat good food although sometimes have bad eating habits (meaning I tend to skip breakfast and have irregular eating patterns just because I'm so busy, but I eat very little junk food, fast food or candy or anything high-fat). Haven't had a serious illness in the past 12 years or so.

My problem is simple -- I'm so busy that I don't work out at all. I know it's not a good situation and I would like to fix that. I'm balking at a gym membership frankly because it's another monthly bill going out of my already tight budget. I'm thinking of at least starting to run, but I'd like some advice there as well. I don't want to lose weight -- in fact I'd rather gain weight, but I also need some cardio just to build up endurance. Where do you guys recommend I start?

 

Most importantly, eat a lot fruits and salads.

Fish and chicken are preferable, as long as its not breaded and fried too much.

Buy a tank of whey protein and start taking a scoop before and after you work out. They are also good for filling up your stomach before your main meals (when you're at home). Take around 6-7 scoops a day.

A good alternative for soda and other drinks that you may crave is ice tea (unsweetened of course). Yes, I know some people don't like the taste of tea, but being an Oriental, I have a natural affinity towards tea. But really, they are a good source of antioxidant, which means you'll be .....a.......putting out a lot of useless junk of out of your system.

 

whoa red flag. you should be eating 5-6 light meals so that your body keeps its metabolism up. if you don't, then your body thinks it is starving, and stores fat.

 

I think he meant he eats 2 "main" meals a day.......I think.....atleast I hope so......

 

I find the best cardio in town, hands down is full court basketball. Top speed sprinting and constantly changing directions adds more work than just running, and I tend to go crazy mentally when running for long periods of time. Basketball takes my mind off the grind, makes me forget that my lungs are screaming.

 

Yep. I loathe running, but I can play full court basketball until I'm drenched and my toes are literally bleeding from the friction, and I love every second of it.

 

Basketball's good as is playing a game of soccer which also works, not much standing around at all..

 

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