Weight Loss Thread

Deathwing · Nov 3, 2013

Itlan_sl said:
Why anyone drinks soda is beyond me...

Tastes good man.

Chris · Nov 3, 2013

nate_sl said:
Good for you guys for making the decision to lose weight and be healthy. The truth is, many diets work if you stick with them and make eating healthy a priority.

That being said, try this if you want to kick it up a notch. It takes dedication to do, and you will undoubtably need to change some of your current habits to accomplish it.

Breakfast: As many eggs as you want. Feel free to add cheese if you wish. 1-2 pieces of whole wheat toast. 2-4 pieces of bacon. A marginal amount of butter is acceptable. The corner stone is the eggs - the rest should be reduced as much as you can tolerate without going insane.

Lunch: Grilled chicken salad, double meat. No croutons, no ranch. Italian or balsamic dressing. Hard boiled egg is good if you can get it.

Dinner: Steak or salmon, raw brocolli, and a baked potato. Cheese and butter, in marginal amounts are fine. No sour cream, no steak sauce. Do not cook the brocolli, it loses its nutritional value unless you do it correctly.

Snacks: As many low calorie protein bars and apples as you want. Walmart has 5 packs of peanut butter flavored protein bars for cheap. they taste ok - not great, but tolerable. Raw carrots and brocolli are good snacks too. Fruit cups, yogurt and granola, are also great. The staple is the protein bars... Everything else is so you stay sane.

Beverages: Water and black coffee only. The 0 calorie flavored waters are ok, but I'm sure they have aspertane and I personally avoid them. No soda! Not even diet.

Exercise: 3 days a week: As many push-ups, crunches, pull-ups, and squats as you can do in half an hour. Do a set of each with minimal (15 seconds) rest inbetween exercises. After you have done a set of all the exercises, rest for 1-3 minutes, no more. Your goal should be to do at least 4 sets of each exercise. If you can only do 3 at first, do what you can. The trick is to rest as little as possible. Eventual goal should be 5-6 sets of each exercise in the half hour. Notice the only equipment you need is a bar. Get a decent one off Amazon for 30-60 bucks. The best ones are mounted, but if this isn't an option you can get a decent one that uses friction to hold itself up and mounts in a door frame.

3 days a week: Do 30 minutes of cardio, anyway you can get it. Do it on alterrnate days of the strength exercises, ie one day of strength exercises and one day of cardio. Jogging is fine, obviously the harder you work the better the results but take it slow until you know your limits. Ellipticalls are best, especially if you are overweight. Don't want to stress your joints out running on pavement if you can avoid it, at least until you are in better shape. Injury is a big set back and will hurt your progress more than going slow.

Do this for a month and you'll feel and look great. Do it for a year and you can audition for the next X-men movie.

I did something similar to this for about 4 months without the emphasis on protein and it worked to a certain extent, I couldn't keep up the strength training though.

Maybe I have body dismorphic disorder, I can't really reconcile my bony hips and fat stomach. Although I am not overweight anymore my body fat % on my upper body must be really high, I literally have no muscle on my torso (legs are the complete opposite). So yeah the next step for me is to put weight back on, but the right kind.

nate_sl · Nov 3, 2013

Itlan_sl said:
Let's see. You're doing only body weight, you're advocating crunches which are possibly the worst ab workout ever thought of, and you're following a diet that forces you to consume the same thing every day? Yeah, I'm not going to bother explaining to you why this is an abysmal idea.

Some background - I started the above program 5 weeks ago, today is day 35 exactly. When I started, I was 5'10 and 178 lbs. I was not fat... but I was not muscular, and had a growing belly. I made a decision to start exercising the day I left for an 8 week business trip. My goal is to have my friends and family notice, without me saying anything, the difference in my body when I get back.

I decided on the above workout because I stay in a no frills hotel without an exercise room. It had to be a program I could do in my hotel room, because I am out in the sticks, work long hours every day, and have no desire to travel a half hour each way to the closest gym after working a 12 hour day. The diet is not easy - I even prefaced my original post by saying as much. But, if you want results, and have the will power to stick to it, it is highly effective. In 35 days, I have had 1 small bag of potato chips, 1 coke on my birthday, and 1 brownie at a coworker's house (his wife made them and I didn't want to be rude). Other than that, I have stayed 100% true to the diet.

Here is a picture of my progress after 5 weeks.

I have not weighed myself, and don't intend to. I know I have lost weight, toned up, and I am proud of myself. You can post a picture of your results, and they may blow mine away. Whatever program you are using, I say good for you. The reason I posted mine is because you can start today, it doesn't involve the gym (which some of these posters may be afraid to go to in their current shape), and it is focused on weight loss - which is, after all, the title of the thread. The goal of exercise is to be happy with YOUR results, and to figure out something that works for YOU. If you constantly compare yourself to every Buff Biffington with a 6 pack on the interweb, you'll probably get frustrated and quit.

And I agree with you - the best results combine multiple workouts, and I plan to start lifting weights when I return home after 8 weeks. The results I've gotten so far have made me more confident, and I actually look like I belong in the gym these days. If you have an ab workout that is better than crunches, and can be done with no equipment in a hotel room, please post it. It is the part of my workout I am least satisfied with and would like something that works better.

Noodleface · Nov 3, 2013

Himeo_sl said:
My diet is incredibly healthy. Though I will try adding some green leafy vegetables to lunch or something.

Too much bullshit in this thread. Post science videos like I did backing up your opinion or kindly shut the fuck up. I'll be back in another 50 pounds of weight loss.

Yeah too much bullshit like saying eating a burger from a fast food joint and "whatever from take out" is incredibly healthy. Oh you took the bun off, never mind.

Gravel · Nov 3, 2013

nate_sl said:
The reason I posted mine is because you can start today, it doesn't involve the gym (which some of these posters may be afraid to go to in their current shape), and it is focused on weight loss - which is, after all, the title of the thread.

The problem is you basically recommended for other people to do what you did, saying it's super awesome. But this follow up post was about the 15 unique conditions which made it so you HAD to work out like this. Most people aren't going to be on travel all the time, 30 minutes away from a gym, after working 12 hours every single day. For the people who aren't in your circumstances, they should do something else. And you even said you will once you're no longer on travel.

As far as not going to the gym, watch this. It's a question from a skinny guy, but applies to anyone who feels like they "don't belong" in the gym.

As a gym regular, he's 100% correct. The only people I notice are women, and guys that are bigger than me and I would like to either look more like or lift as much as them. I ignore pretty much everyone else. I mean, I obviously see them, but they don't really register. The extremely skinny or fat I basically say in my head "good on you, I hope you can stick with it" and then move on.

Ossoi · Nov 3, 2013

nate_sl said:
Good for you guys for making the decision to lose weight and be healthy. The truth is, many diets work if you stick with them and make eating healthy a priority.

That being said, try this if you want to kick it up a notch. It takes dedication to do, and you will undoubtably need to change some of your current habits to accomplish it.

Breakfast: As many eggs as you want. Feel free to add cheese if you wish. 1-2 pieces of whole wheat toast. 2-4 pieces of bacon. A marginal amount of butter is acceptable. The corner stone is the eggs - the rest should be reduced as much as you can tolerate without going insane.

Lunch: Grilled chicken salad, double meat. No croutons, no ranch. Italian or balsamic dressing. Hard boiled egg is good if you can get it.

Dinner: Steak or salmon, raw brocolli, and a baked potato. Cheese and butter, in marginal amounts are fine. No sour cream, no steak sauce. Do not cook the brocolli, it loses its nutritional value unless you do it correctly.

Snacks: As many low calorie protein bars and apples as you want. Walmart has 5 packs of peanut butter flavored protein bars for cheap. they taste ok - not great, but tolerable. Raw carrots and brocolli are good snacks too. Fruit cups, yogurt and granola, are also great. The staple is the protein bars... Everything else is so you stay sane.

Beverages: Water and black coffee only. The 0 calorie flavored waters are ok, but I'm sure they have aspertane and I personally avoid them. No soda! Not even diet.

Exercise: 3 days a week: As many push-ups, crunches, pull-ups, and squats as you can do in half an hour. Do a set of each with minimal (15 seconds) rest inbetween exercises. After you have done a set of all the exercises, rest for 1-3 minutes, no more. Your goal should be to do at least 4 sets of each exercise. If you can only do 3 at first, do what you can. The trick is to rest as little as possible. Eventual goal should be 5-6 sets of each exercise in the half hour. Notice the only equipment you need is a bar. Get a decent one off Amazon for 30-60 bucks. The best ones are mounted, but if this isn't an option you can get a decent one that uses friction to hold itself up and mounts in a door frame.

3 days a week: Do 30 minutes of cardio, anyway you can get it. Do it on alterrnate days of the strength exercises, ie one day of strength exercises and one day of cardio. Jogging is fine, obviously the harder you work the better the results but take it slow until you know your limits. Ellipticalls are best, especially if you are overweight. Don't want to stress your joints out running on pavement if you can avoid it, at least until you are in better shape. Injury is a big set back and will hurt your progress more than going slow.

Do this for a month and you'll feel and look great. Do it for a year and you can audition for the next X-men movie.

That diet is incredibly random and unnecessarily restrictive, what benefit is there from only eating steak and salmon? Unlimited protein bars is also stupid because they're filled with crap

nate_sl · Nov 3, 2013

Elurin_sl said:
The problem is you basically recommended for other people to do what you did, saying it's super awesome. But this follow up post was about the 15 unique conditions which made it so you HAD to work out like this. Most people aren't going to be on travel all the time, 30 minutes away from a gym, after working 12 hours every single day. For the people who aren't in your circumstances, they should do something else. And you even said you will once you're no longer on travel.

As far as not going to the gym, watch this. It's a question from a skinny guy, but applies to anyone who feels like they "don't belong" in the gym.

As a gym regular, he's 100% correct. The only people I notice are women, and guys that are bigger than me and I would like to either look more like or lift as much as them. I ignore pretty much everyone else. I mean, I obviously see them, but they don't really register. The extremely skinny or fat I basically say in my head "good on you, I hope you can stick with it" and then move on.

I don't remember saying it was "super awesome," only that it worked for ME. And I honestly don't think I would have seen any better results going to the gym. Equal results? Sure.

I firmly believe its not about what you do, but how you do it. A guy made Minecraft with a couple thousand dollars worth of hardware. Copernicus never launched with 100 million. Same thing applies to exercise... You can push against a wall for hours and get ripped if you push hard and long enough. Bruce Lee did it.

nate_sl · Nov 3, 2013

Ossoi_sl said:
That diet is incredibly random and unnecessarily restrictive, what benefit is there from only eating steak and salmon? Unlimited protein bars is also stupid because they're filled with crap

You can substitute steak, salmon, or chicken for any high protein lean meat. In fact I would agree its probably better to vary things. Nothing wrong with steak or salmon though.

The protein bars are what I have available. Are they the best? Maybe not, but with an end goal of 200-300 grams of protein a day, they're doing the job for now.

I never intended to say this is the end all be all of weight loss programs. But it does work, and can done with a very minimal investment. Again, this is the weight loss thread, not the weight lifting thread, and I still believe my high rep, cardio intensive workout will see better weight loss results than a low rep workout based on increasing your max weight. YMMV.

Gravel · Nov 3, 2013

nate_sl said:
I don't remember saying it was "super awesome," only that it worked for ME. And I honestly don't think I would have seen any better results going to the gym. Equal results? Sure.

I firmly believe its not about what you do, but how you do it. A guy made Minecraft with a couple thousand dollars worth of hardware. Copernicus never launched with 100 million. Same thing applies to exercise... You can push against a wall for hours and get ripped if you push hard and long enough. Bruce Lee did it.

Ok, now you're just trolling.

nate_sl · Nov 3, 2013

Elurin_sl said:
Ok, now you're just trolling.

I'm really not. Do what works for you, I'll do what works for me, and I wish you the best of luck in whatever goals you are trying to hit.

BoldW · Nov 3, 2013

nate_sl said:
I'm really not. Do what works for you, I'll do what works for me, and I wish you the best of luck in whatever goals you are trying to hit.

If it works for you I'm totally cool with it. Could it be "better"? Maybe, but you're actually in charge of your health, which is why you applaud the fatties jogging and scorn the ones driving rascals. (though you're obviously not fat...must be genetics!)

Your original program post didn't really give any reasoning behind it. You basically told people to try your plan but gave no basis as to why it works.

Ossoi · Nov 3, 2013

nate_sl said:
You can substitute steak, salmon, or chicken for any high protein lean meat. In fact I would agree its probably better to vary things. Nothing wrong with steak or salmon though.

The protein bars are what I have available. Are they the best? Maybe not, but with an end goal of 200-300 grams of protein a day, they're doing the job for now.

I never intended to say this is the end all be all of weight loss programs. But it does work, and can done with a very minimal investment. Again, this is the weight loss thread, not the weight lifting thread, and I still believe my high rep, cardio intensive workout will see better weight loss results than a low rep workout based on increasing your max weight. YMMV.

Just cook a batch of meat the day before and 300g of protein is easy to hit.

Raw broccoli is stupid, I'd ditch the unlimited apples and replace the potato with sweet potato/

And yes I'm aware it's the weight loss thread after all, I cut from 80kg to 74, 23% body fat to 9.9% and gained 6kg of lean muscle in the process from Feb to September

chaos · Nov 3, 2013

Elurin_sl said:
The problem is you basically recommended for other people to do what you did, saying it's super awesome. But this follow up post was about the 15 unique conditions which made it so you HAD to work out like this. Most people aren't going to be on travel all the time, 30 minutes away from a gym, after working 12 hours every single day. For the people who aren't in your circumstances, they should do something else. And you even said you will once you're no longer on travel.

As far as not going to the gym, watch this. It's a question from a skinny guy, but applies to anyone who feels like they "don't belong" in the gym.

As a gym regular, he's 100% correct. The only people I notice are women, and guys that are bigger than me and I would like to either look more like or lift as much as them. I ignore pretty much everyone else. I mean, I obviously see them, but they don't really register. The extremely skinny or fat I basically say in my head "good on you, I hope you can stick with it" and then move on.

Pretty much. I notice women, and I notice guys who look how I want to look, or are doing something that interests me or I want to do better. Skinny/fat people? The only time I notice them is in a positive way. He was pretty dead on in his assessment. No one gives a shit about you, everyone there is wrapped up in their own shit and have no time to go around judging other people.

nate_sl · Nov 3, 2013

Ossoi_sl said:
Just cook a batch of meat the day before and 300g of protein is easy to hit.

Raw broccoli is stupid, I'd ditch the unlimited apples and replace the potato with sweet potato/

And yes I'm aware it's the weight loss thread after all, I cut from 80kg to 74, 23% body fat to 9.9% and gained 6kg of lean muscle in the process from Feb to September

I can't cook, I'm in a hotel room. No stove. Also, I know sweet potatoes are better than regular potatoes, but I hate them.

No love for apples? I eat them because I still have moderate sugar cravings, they calm that and are high fiber.

Why is raw broccoli stupid? A lot of research suggests otherwise.

chaos · Nov 3, 2013

They have a lot of hotels with kitchenettes in them, if that is workable for you.

nate_sl · Nov 3, 2013

chaos_sl said:
They have a lot of hotels with kitchenettes in them, if that is workable for you.

I'm in a town of about 2,000 and there are exactly two options within a reasonable distance of where I work: Holiday Inn Express (which I'm currently at) and the local crack motel, which I'm assuming doesn't have a kitchenette either.

Itlan · Nov 3, 2013

I don't buy the "raw" shit. I don't buy the "always cook it" either. You telling me I need to cook my kale before I throw it in my shake? Get fucked. You're telling me I can't steam my broccoli? Get fucked. Highly fucking doubt either one is going to affect you in such a way where a couple years from now you're going to say "shit I wish I didn't cook that broccoli..."

You ever try to eat asparagus or cauliflower raw? Good luck.

nate_sl · Nov 3, 2013

Itlan_sl said:
I don't buy the "raw" shit. I don't buy the "always cook it" either. You telling me I need to cook my kale before I throw it in my shake? Get fucked. You're telling me I can't steam my broccoli? Get fucked. Highly fucking doubt either one is going to affect you in such a way where a couple years from now you're going to say "shit I wish I didn't cook that broccoli..."

You ever try to eat asparagus or cauliflower raw? Good luck.

Honestly I eat it raw because I don't like the texture of it once it's been steamed, but I'm not opposed to the reported health benefits of eating it raw. I do tend to agree though, there are way too many other variables in your health to say that eating your broccoli raw is going to make much of a difference in the long run. Still, its like anything - you constantly make many small decisions that affect your overall health, and the sum of those parts determines how healthy you are.

Deathwing · Nov 3, 2013

You should definitely cook leafy green vegetables before eating them. You don't possess digestive powers to break the cell walls and release the nutrients. Caveat: food processor *might* suffice. It might act the same way cows do to grass by chewing the shit out of it.

Honestly, you shouldn't advocate raw or cooked. You should advocate knowledge and proper cooking. Steamed or boiled broccoli, besides tasting pretty bland, has a very narrow window where it's cooked but not overcooked. Not as much cellulose in broccoli compared to leafy greens, so the point where cooking helps the nutritional value is very hard to achieve with those methods. Overcook and the nutrients break down into foul smelling compounds. So instead of eating your broccoli raw(which is gross), roast it. Dress it lightly in some olive oil and salt and roast it low until the flourettes start to brown. This will make it really hard to overcook since roasting is slow with the side benefit of making it taste really good.

Nate, are your parents British?

McCheese · Nov 3, 2013

Nothing wrong with raw broccoli. Dip it in some ranch and it's damn delicious.

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