Weight Loss Thread

Noodleface_sl said:

It's ok man, I find it beautiful

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I really just didn't want to block the cat

grumblethorn_sl said:

yeah keep up the work, you will have the broad shoulders and tight abs that drives itlan crazy.

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Fuck yeah. Love seeing my bros get fit and wheel in all types of pussy and seeing ALL KINDSSSS OF GAINSSSSS.

That's not the kind of pussy you should be looking for.

I finally hit the half way point on my first weight loss goal Saturday. Came in at 235.6 for a grand total of 46.4 lbs. lost. Only need to lose 36 lbs and I will get to say I weigh under 200 lbs. I haven't been that small for around 5 - 6 years.

While I still don't get much enjoyment out of working out, I do strongly recommend DDP Yoga. I am either 2 or 3 weeks away from completing the beginner program and there have been definite improvements. Overall, it has been flexibility and leg strength that I have noticed the most. I have been able to hold a lunge position for a longer period of time while going deeper in the pose.

The progression on the beginner plan can take anyone at any fitness level and start them off with something that isn't frustrating, which was important for me. The workouts are also shorter towards 30 min, so it isn't a huge time commitment to get started.

Once I hit 199, I am going to evaluate where I am at and what I want to do next. I would really like to find a type of exercise that I enjoy doing so I have something to look forward to. Yoga is ok, but it isn't a 'yay, I get to do yoga tonight' type of feeling. The posts from NerdFitness / Staci have me interested in potentially trying to lift. Not to bulk, but just get stronger. That would probably take modifying my diet a bit as I can't imagine lifting on a lower carb diet is very fun. Ideally it would be a program I could complete from home.

Yeah ultimately that is what I want to be doing, also, but first I want to get rid of a lot of the weight and then focus on that. Part of the reason I am waiting to transition is I really don't know what to do. Like doing weights + cardio I know what to do, and "eat good stuff and less of it" is really easy. But once you go full on lifting like Nerdfitness or whoever recommend you need a program, which I don't have, and a diet to complement that, which I also don't have. And I don't trust a lot of these fitness/diet snake oil salesmen. idk, I am considering getting a trainer once I hit my weight goal to help with this stuff, I'm just not sure what the best course of action will be.

It's not fucking rocket science man, just eat less. You can lose weight while eating fast food twice a day as long you cut out the high calorie items like cheese/mayo/sauces. Make an account at myfitnesspal.com and enter everything you eat, most things you can just search and someone else has already entered in the database. Keep it at 1500 cal/day and you'll probably lose 2 lbs/week doing nothing else.

Yeah I know. I'm working out and losing weight steadily and getting stronger. I'm just saying that ultimately what I want to be doing is the kind of strength training people have talked about here, but I don't know how to do that so there is a problem.

chaos_sl said:

Yeah I know. I'm working out and losing weight steadily and getting stronger. I'm just saying that ultimately what I want to be doing is the kind of strength training people have talked about here, but I don't know how to do that so there is a problem.

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Do you do any lifting right now?

Yeah. I use the machines at the gym. They have them set up in banks. Like an upper body bank of machines on one row, lower body on another. So I alternate between the banks every other day that I go to the gym, and I do that before I do my cardio. It's working so I probably shouldn't second guess it, at least right now.

If you have a iPhone(android might have it as well) their is an app called fitness buddy that i would recommend. It has some beginner to expert pre-programmed routines that are a good start. You also input all your lift data and it keeps track of it for you. The beginner routine is basically one exercise of 3 sets for each muscle group and and a great way to get started. Aim for 10-12 reps per set. Do the beginner exercises for 8-12 weeks and the move up to intermediate. They are also all free weight exercises. It also has pictures of each exercise and an explanation in case you dont know what the lifts are. Some may disagree with me but i would recommend getting away from the machines, the sooner the better. Start doing free weight stuff. Focus on your form and dont ever give a fuck about how much weight you are doing. Only increase the weight when you can do so while keeping great form.

Once you get to the point where you're ready to start a real routine and begin building muscle/strength instead of simply losing fat, I'd recommend picking up a copy of starting strength. It's a solid routine that gets you acquainted with the most important (and effective) compound barbell lifts and assumes that you're a newbie to that sort of thing. I'm pretty sure all of the experienced lifters on this forum will agree that starting strength is a good place to begin. It's a universally respected and proven program without any gimmicks or other bullshit.

A few months on that and you'll be more ready--both physically and with knowledge--to move into a more advanced and targeted routine such as a body building split, getting more into power lifting, etc.

chaos_sl said:

Yeah I know. I'm working out and losing weight steadily and getting stronger. I'm just saying that ultimately what I want to be doing is the kind of strength training people have talked about here, but I don't know how to do that so there is a problem.

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Quick summary:

Get on a 5x5 type progressive overload program. Starting Strength, StrongLifts, Reg Park, there are quite a few onBodybuilding.com(AllPro, JasonDB, etc); just find one that focuses on compound lifts (Squats, Deadlifts, Bench Press, Military Press, Rows, Pullups/Chinups, possibly Dips).

For meals, get on one of the many free meal trackers (MyFitnessPal,MyPlate,FitDay) and figure out what your macro-nutrient (Carbs, Fats, Proteins) look like right now. Use a calculator to figure out how many calories you use right now. If you're looking to gain weight, add 300 calories to that. If you're looking to lose, subtract 300. If you're looking to recomp, keep the calories about the same. Adjust your macro-nutrients from right now to figure out how to get there. Unless you're a paleo guy, aim for 1-1.5g of protein per pound of weight, .5g or so of fats, and the rest from carbs.

I only recommend 5x5 until you hit a wall. Unless you're really just trying to build strength and not pack on muscle. Otherwise you need a more hypertrophy focused routine. My opinion, anyway.

I went into the e-cig thread looking for advice on what to buy that doesn't suck like the store bought e-cigarettes. The information in there was so staggering I just gave up even trying and instead continue to smoke regular cigarettes. I feel like all this talk about macro-nutrients and hypertrophy focused routines will have the same effect for people just trying to get going with weight loss. Don't get me wrong this is the weight loss thread and a lot of you guys have very focused regimens and the discussion belongs here. But giving people who are trying to figure out a routine at the gym for the first time in their life that kind of information is going to overload them into giving up before they even start. It just isn't that complicated.

I'll check those out. I have android but they have that fitness buddy app on there, and it is cheap and looks good. I still want to lose about 30 lbs before I really start this phase of things, though.

Khane_sl said:

I went into the e-cig thread looking for advice on what to buy that doesn't suck like the store bought e-cigarettes. The information in there was so staggering I just gave up even trying and instead continue to smoke regular cigarettes. I feel like all this talk about macro-nutrients and hypertrophy focused routines will have the same effect for people just trying to get going with weight loss. Don't get me wrong this is the weight loss thread and a lot of you guys have very focused regimens and the discussion belongs here. But giving people who are trying to figure out a routine at the gym for the first time in their life that kind of information is going to overload them into giving up before they even start. It just isn't that complicated.

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You make a good point. I just equate weight loss with lifting, but you're right, we should be more cognizant of what we say.

I'm doing a version of 5x5 and have packed on muscle for sure (it was worse than what you can see in my pics, eek). Strength increases are pretty good but I'm sure they can be better. I feel the aesthetics of it will come with time but I want to do it to get healthy, gain strength, create a better lifestyle for myself, and pussy. Anyone care to share their lifting/cardio rotation? Here's my makeshift one as a rotation:

Chest/Back/Stomach Day 5x5 of each
Chest - Bench, Incline, Decline
Back - Wide Grip Pull ups (machine, I'm too pussified to do much with my own weight right now), Dumbell Rows (?), Sitting down pull backs (machine?)
Stomach - 1 set = Inclined Situps (15, crossing elbows to knees x 15), Incline Situps with 45lbs (x15), the machine that you lift yourself up with your arms and raise your legs(?) (x 15)
1Mile Run @ 7.5mins

Biceps/Tricpes/Lower back Day 5x5 of each
Biceps -Hammer Curls, Regular Curls, Straight Bar Curls(?)
Triceps - Hammer Tricep extensions (?), Straight bar pull downs (?), Rope pull downs (?)
Lower Back - Deadlifts 5x5 @ 225lbs atm.
1 Mile Run @ 7.5mins

Legs/Shoulder Day
.5 mile @ 8.0min mile
Squats, Calf Raisers, Sitting Squats (? push off weight with your legs and strap down).
Overhead press, side raises,

Cardio Day (just started to really do it)
15% Incline Walk x .25 mile
highest setting in eliptical drag .20 of mile .10 weak setting x 3.
.25 fast run usually about 7.5 mile.
Usually just go to steam room after that.

That's my usual routine and typically get those workouts in about 1-1.2 weeks and cycle. I really just started including the cardio day like 2 weeks ago.

Here's what I'm going for:

In the world of weightlifting, good routines seem to change with the tides. One thing that I learned was that you shouldn't do things like biceps and triceps on the same day since you are basically doing completely different muscle movements and could injure yourself. I always felt the same for back and abs on the same day. Is this advice still true?

Khane_sl said:

I went into the e-cig thread looking for advice on what to buy that doesn't suck like the store bought e-cigarettes. The information in there was so staggering I just gave up even trying and instead continue to smoke regular cigarettes. I feel like all this talk about macro-nutrients and hypertrophy focused routines will have the same effect for people just trying to get going with weight loss. Don't get me wrong this is the weight loss thread and a lot of you guys have very focused regimens and the discussion belongs here. But giving people who are trying to figure out a routine at the gym for the first time in their life that kind of information is going to overload them into giving up before they even start. It just isn't that complicated.

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I only brought that up because he was talking about lifting. I've tried to get some of you over into the weight lifting thread with no success.

And Noodleface, that's only partially true. If you're reading magazines or something, yes, that's absolutely the case. The reason magazines suggest new shit all the time is to sell you more magazines. But bodybuilding is mostly unchanged in the last 40-50 years. Routines focused on compound movements until you build a good strength base, then a conjunction of compound movements and isolation to bring up weak points.

Your 2nd question/comment, no, that's not the case. You're not going to injure yourself by working different muscle groups. There are plenty of full body programs that have you doing all kinds of shit 3 times a week. In fact, with back and abs, you should be stabilizing them and therefore working them in almost all lifts. They're called your core for a reason (core isn't just abs...that's retarded to just assume your core would be the front lower half).

I think routines come and go because your body adapts and you need to do a new routine to wake it up again. Even ignoring cutting/bulking rotations most lifters I know completely change their weight routine every ~6 months, even if it all it involves is working the exact same muscles the exact same way and just varying which compound lifts they are doing, on what days, etc. But no, lifting is basically always the same. Pick a routine that hits all muscle groups roughly once a week. Do routine. Profit. Oh, and don't use machines, do free weights. The small muscles you use to balance the weight don't get a work out if you use machines.

Speaking of, I started trying to lose weight two years ago. I went from 232 to 172, bounced back up to 190 when I moved and had a bunch of shit going and my diet went to hell, and am getting back into it. Down to 185. Focusing more on building strength than losing fat this time because I am starting to get into doing choreo with professional dance teams and they all involve lifts. Even though you do most of the work with your legs, it helps to have that upper body strength. Figured since so many new people are sharing lately, I'd jump in.