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How many calories?

Muscle Gelz Transdermals
IronMag Labs Prohormones
BP2000 said:
Shoot for 2200 or 2300 cals total. Cut the fat, keep the carbs the same or lower and aim high on the protein. 1 gram of your goal weight. If you want to be 180lbs. eat 180 grams.

And bro, you need to workout if you want to lose weight. 80% is the diet but you have to create a demand for the protein you are eating. Lift weight's so you can fuel your muscles and low cals to burn the fat.

I'm the same height as you and eat between 2,000-2,200 cals each day 200 grams of protein. I workout 5 day's a week and am 10% bodyfat by doing this.

Losing weight is simple. People make it so hard. You body needs x amount of energy and burns x amount of energy each day. Lower the amount of energy you give to your body and it will start using fat reserves (and muslce, but if protein is kept high you can ward this off) as energy.

That is the basic's. If you want to get less than 10% bf it get's a lot harder as your body starts doing weird stuff and shut'sdown because it thinks it's starving, etc. Then you do stuff like refeeds, carb cycling, etc. etc, But that is advanced you only need to find your TDEE and create a cal. deficit. 2000 cals and 180 grams of protein would be fine to start.
Click to expand...

Bro , since i am hoping to cut, how often do you think i should be doing weights?
 
All around good points. I still have much to learn myself.

I can't speak much on really obese people, since I'm not myself. I just think that some people react worse than others to the typical diet in america and spend too much time trying to figure out how to lose weight when its really not that hard if you do it the right way for your body.
 
Nutcracker said:
So let us say that i am 5,7 weight is 220 lbs. with approx. 171 lean mass. for now biking is the only activity i am on. i approx. take 2,500 calories a day, 177 g of it is fat, 138 g carbs. and 105g. is protein. according to this what type of precautions i should be taking in order to increase the productivity.
Thank you in advance
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Are you losing weight on this? You should be dropping at least half a pound to a pound a week on this.

BP2000 said:
Shoot for 2200 or 2300 cals total. Cut the fat, keep the carbs the same or lower and aim high on the protein. 1 gram of your goal weight. If you want to be 180lbs. eat 180 grams.
Click to expand...
This isn't a bad starting point for protein; a better way to look at it might be to target protein at no lower than a gram per pound lean mass - and as high as 2g per pound lean mass while dieting to protect lean mass and for the enhanced satiety it provides.

Unlike BP2000, I do not recommend dropping your fats. Fats support endocrine function and enhance satiety on lower calories. In the same way that there are essential amino acids (protein), there are essential fatty acids. There are no essential carbohydrate - you may use these as caloric ballast.
BP2000 said:
And bro, you need to workout if you want to lose weight. 80% is the diet but you have to create a demand for the protein you are eating.
Click to expand...
That's not really what it is. Lifting heavy weights sends a message to your body to risk-manage muscle; muscle is metabolically expensive and your body might otherwise jettison it (yanno, to survive the famine...). Lifting weights sends a signal: "I know they're expensive to run, but keep these muscles because he's using 'em". On insufficient calories, this leaves your body no other choice but to drop bodyfat. Keep the protein high and you'll have less trouble remaining nitrogen-positive.
BP2000 said:
Lift weight's so you can fuel your muscles and low cals to burn the fat.

I'm the same height as you and eat between 2,000-2,200 cals each day 200 grams of protein. I workout 5 day's a week and am 10% bodyfat by doing this.

Losing weight is simple. People make it so hard. You body needs x amount of energy and burns x amount of energy each day. Lower the amount of energy you give to your body and it will start using fat reserves (and muslce, but if protein is kept high you can ward this off) as energy.
Click to expand...
:thumb:
BP2000 said:
That is the basic's. If you want to get less than 10% bf it get's a lot harder as your body starts doing weird stuff and shut'sdown because it thinks it's starving, etc. Then you do stuff like refeeds, carb cycling, etc. etc, But that is advanced you only need to find your TDEE and create a cal. deficit. 2000 cals and 180 grams of protein would be fine to start.
Click to expand...

Most reasonably active, non-obese folks maintain on about 15 times their bodyweight in calories. If you're fatter, it'll be less than this, but perhaps a bit higher than 15 times your goal weight. If your goal is to hit 10% bodyfat, you'd be there right now at 190 lbs. 190x15=2850, so your current maintenance is likely around there, so you'll likely drop over a pound a week on BP2000's suggested 2200-2300 calories; it's a great starting point. BP seems to prefer a lower-fat, higher-carb approach; others (I'm one of 'em) find dieting less uncomfortable with fats hither but ultimately, you'll lose weight if you eat less than you need.

Re lifting while dieting, I'd suggest lifting three or four days a week for ordinary cutting such as this, but keep your workouts short (under an hour) and keep your rep ranges low to moderate - 5-12 reps is fine, nice long rests between sets (this isn't cardio) and do what you can to keep the iron on the bar. Balance your upper with your lower, and your push with your pull. You could look at homework 1 in my sig for an example of how to get things started.

Good luck!
 
Ok I thought I had lost it. My response was based on Nutcrackers earlier posts of how many calories he needed for his current activity level and to "increase production".... Now you're saying you want to cut.....Which would've elicited a different response from me.

So NOw...

Well...Built has spoken....

Amen.

Me--> :hail: :angel2: <--- BUILT
 
Nutcracker said:
Bro , since i am hoping to cut, how often do you think i should be doing weights?
Click to expand...


Listen to your body. But shoot for 3-5 times per week. Don't be afraid to go slow. This takes a while to do. If you bike I would lift on Mon, tues bike, lift wen, thurs bike and lift on fri and if you aren't too sore a short ride on Sat just to break a sweat. Sweat equity man takes a lot of it to get fit.

Best workout are short duration, high intensity. 45min. will work. If you are cutting jump on the elliptical after lifting for 20 minutes or so. So your total workout is 60 min; keep your heart rate at 130bpm on the cardio machine. After 45 minutes of exercise your body is burning pretty much all fat.

That's it. Make sure you don't cut salt with iodine in it. Your body needs iodine to keep your thyroid healthy. I would get a good multivitamin like opti-multi if you don't eat much salt. Buy some fish oil pills and take 4-6 per day of those too.

The cals I recommened will burn off 1-1.5 lbs. of weight a week. That's it. But that is the healthy way to lose weight and weight that you can keep off because you will change your diet for life. Never go back to eating what you did/the amount you did before and you will be healthy for the rest of your life by your eating and exercise habit's.

Google is your friend and websites like these. Search workout plans, diet plans, etc. and build your base of knowledge. Because you want to alway's change up your workout's and get new ideas for healthy foods etc. to keep the spice in life alive.
 
I forgot to add. When I was 30lbs. overweight I was eating burger king combos at night, like midnight. Did this 2-3 times a week. Oh Wendy's and jack in the box as well.

I realized I was eating 1,000 cals meals at a time. I was hungry all the time cause like someone else said it causes a response in the body and your body craves more junk! Vicious cycle.

But, when I started eating non-processed food I felt lighter and the cravings went away. So that is another benefit of eating "clean" foods. But technically you could eat 2,000 cals of burger king and lose weight. But I wouldn't recommend it. But you don't cut have to cut all the junk right away either. Give yourself a meal or two a week that you enjoy and eat it. So long as you dn't go over your cals for the day/week. Remember a pound of lard is 3500 cals. So if you are cutting 3,500 cals per week you will drop a pound of fat, each week!

You see a lot of people that are more advanced recommend a diet for a pro fitness model like keto or very low carb high protein diet and to me it's stupid. They eat that way because they ended up there at the END of their journey and their lifestyle demands that kind of strict eating. None of them started like that. It's a path your on not a jump to the top. So enjoy the journey of watching your body change and feeling better. Lose that 1 lb. per week and do your research and plan your next move!
 
Last edited:
Built said:
Are you losing weight on this? You should be dropping at least half a pound to a pound a week on this.

Built, first of all i would really like to thank you for your suggestions. I appreciate your help, and i learnt a lot from Homework 1, and from your comments. I would like to ask you to continue helping me with your suggestions, because it seems that i know little even though i thought i knew enough to achieve my goals.

Secondly, i wanna say that it has been a month and i only lost 1 kg. so far, i feel i have a lot more strength in my legs now though, and i am thinking maybe it is turning into a muscle that is why there is no change on a scale. What do you think?
Click to expand...
 
I did start to feel lighter and stronger but my weight is not changing yet, is it because of fat turning into muscle?
 
Nutcracker said:
I did start to feel lighter and stronger but my weight is not changing yet, is it because of fat turning into muscle?
Click to expand...

Probably not; your muscles can get stronger without getting bigger. If you aren't dropping weight, you will need to eat less or you will remain at your current weight.
 
I dunno. What about 'em?
 
Have you run DNP before?
 
Nutcracker said:
I was cycling EC stack and was planning to add DNP in this, but since i read your article about Yohimbine and caffeine i thought may be you could please comment on this too.
Click to expand...


Buddy I told you this was a slow process. And yes once you start to lift weights you will gain muscle and lose fat so the scale won't move. You will see your pants fitting better. Don't worry about the scale weight! Just keep lifting and eating right.

You don't need supplements to get you there faster. Your body will shed the fat it's a long term program.

And DNP can kill you. I don't know where you got that suggestion but If someone recommended that substance to you I would like to speak with them.

Here is the danger label on DNP:

Gives off irritating or toxic fumes (or gases) in a fire. Risk of fire and explosion. DO NOT expose to friction or shock. MAY BE ABSORBED! Redness. Roughness. Yellow staining on the skin. PHYSICAL STATE; APPEARANCE: YELLOW CRYSTALS ROUTES OF EXPOSURE: The substance can be absorbed into the body by inhalation, through the skin and by ingestion. PHYSICAL DANGERS: Dust explosion possible if in powder or granular form, mixed with air. INHALATION RISK: Evaporation at 20C is negligible; a harmful concentration of airborne particles can, however, be reached quickly. CHEMICAL DANGERS: May explosively decompose on shock, friction, or concussion. May explode on heating. Shock sensitive compounds are formed with alkalis, ammonia and most metals. The substance decomposes on heating producing toxic gases including nitrogen oxides. EFFECT OF SHORT TERM EXPOSURE: The substance may cause effects on metabolism, resulting in very high body temperature. Exposure may result in death. EFFECTS OF LONG TERM OR REPEATED EXPOSURE: Repeated or prolonged contact with skin may cause dermatitis. The substance may have effects on the peripheral nervous system. The substance may have effects on the eyes, resulting in cataracts. Boiling point: sublimes ?C, Melting point: 112?C, Relative density (water = 1): 1.68. Solubility in water, g/100 ml at 54.5?C: 0.14. Relative vapor density (air = 1): 6.36. This product is handled and shipped in a 15% solution of water, making it a paste, so that it will not explode due to shock or friction.

Read more: DNP - Steroid .com
​
 
Muscle Gelz Transdermals
IronMag Labs Prohormones
If you don't fix the underlying problem of gaining weight (diet) even if you use DNP you will eventually gain it back. So it would be a waste of money.

Use your money and buy protein powder and supplements like fish oil and creatine and forget the harsh chems.
 
Did you like it?
Did you maintain the four-pound loss?
Was it worth the discomfort for the four-pound loss?
Do you know how to drop bodyfat without DNP/supplements?
 
BP2000 said:
If you don't fix the underlying problem of gaining weight (diet) even if you use DNP you will eventually gain it back. So it would be a waste of money.

Use your money and buy protein powder and supplements like fish oil and creatine and forget the harsh chems.
Click to expand...

Bro, but see that is the problem:

"how can i convince myself to maintain proper diet permanently?"
See i have two problems i struggle with every time i start achieving something:

1. Maintaining my MOTIVATION after certain period of time (especially hitting plateau, or going on a diet for a long time)

2. To Understand for once and for all that PROPER DIET should be a lifestyle not temporary. But then actually i understand , it is just i am having a problem with IMPLEMENTING it.

Two years ago i promised myself and started serious dieting and working out, cardio,
counting my daily intake calories, etc. i lost about 25 KG.- 55 pounds, but then i hit the plateau i struggled and lost my motivation big time. Because of those two Problems i mentioned MOTIVATION and PROPER DIET LIFE STYLE
i let go. And in a short period of time like 9 months i got everything back again.

See the thing is 10 years ago i wasn't like this i was in professional JUDO, then i stopped going for sports and eventually all this happened. Sometimes it frustrates me very much. I might seem pathetic and miserable but i am still trying to do something about it.

If you guys know how to keep my Motivation and implement proper diet as a life style please let me know.

THANKS.
 
Built said:
Did you like it?
Did you maintain the four-pound loss?
Was it worth the discomfort for the four-pound loss?
Do you know how to drop bodyfat without DNP/supplements?
Click to expand...

It was somewhat painful but i think it is something that could help you if you know what you are doing.

Unfortunately i don't know too much about how to drop bodyfat without DNP/supplements, except for i guess dieting working out, short distance running etc.
 
Motivation has to come from the inside. But I get it from outside sources as well. Websites like these, music, downloading new music on my ipod; switching gyms; buying new gym clothes; get new shoes. Sound silly but each of those things keeps you motivated. Register at gregplitt.com too he is a good motivator. He is funny to listen to. 9$ a month he has video's with music.

Research keeps me motivated as well. Learning about your hormone systems in the body and how they work and proper supplementation. And the feeling I get after I workout is motivating to me. I feel so much better after lifting for 40 minutes then walking on the treadmill at 3.4mph and a 5 degree incline for 20 minutes.

I then walk outside and the sun is shining bright on my face and I feel like a million bucks. That motivates me. I feel alive at that point and ready to face anything.
 
Nutcracker, please do homework 1 in my sig and report back.
 
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