Yea, don't listen to the schmucks who use science and planning to achieve their goals...
Remember, eat 6 or 7 small meals to keep your metabolism up all day...
Throw in some interval lifting and that's all you need...
Workout question - add muscle or lose weight first?
- Thread starter dsiomtw
- Start date
Yea, don't listen to the schmucks who use science and planning to achieve their goals...
Remember, eat 6 or 7 small meals to keep your metabolism up all day...
Throw in some interval lifting and that's all you need...
Do a high-rep and high-intensity workout, short breaks, moderate sets like 12-16 reps.
Cardio+diet+this sort of weights should get you some significant results
And be sure to switch up routines once a month to keep shocking your receptors
Cardio+diet+this sort of weights should get you some significant results
And be sure to switch up routines once a month to keep shocking your receptors
lift weights, eliminate all bad carbs, sugars, etc. - include high intensity cardio workouts of no more than 16 minutes, twice a week and you'll be losing fat without shedding muscle mass.
Sure, I will indulge - but I don't appreciate the rude name calling...
If you actually read what is on t-muscle, you will see that it's all a sales pitch for a specific nutrition companies supplements. Good business model, but bad if you want real knowledge.
Look through the articles posted there and see how many of the company in questions products are mentioned as being "essential" for their plans to work.
Next, we can look at all the broscience these articles are based on, and many of the studies they cite don't really prove what they are trying to prove - they are just there for convenience.
And as to your "lose weight" and "gain muscle" are the same thing comment - if you need me to explain the level fail present there, well, you fail again.
Douchebag...
EDIT: I wonder when the Curcumin rebills will be coming out...
http://www.t-nation.com/free_online_article/most_recent/curcumin_the_next_big_superfood
are you eating fruits and dairy? if so stop.. fruit has high fructose and dairy slows down fat loss...
just eat greens, beans, and protein you will lose that last 10 - 15 if you keep your current workout...
and dont starve yourself u can eat as much green veggies you want...
this worked for me... and im about to go on it again b/c i've been dining out way too much
just eat greens, beans, and protein you will lose that last 10 - 15 if you keep your current workout...
and dont starve yourself u can eat as much green veggies you want...
this worked for me... and im about to go on it again b/c i've been dining out way too much
first off, the info on t-nation is not "broscience" -- and while i do admit that a lot of their shit is a sales pitch for their supplements (they have a genius 'tribal marketing' thing going on), the majority of writers on that site are incredibly qualified and very legit. not really sure where you come off as saying that it's broscience, lol
the lose weight and gain muscle comment is because the guy is a beginner. if you're just starting out and have never worked out in your life, a 'gain muscle' workout is going to make you lose weight as well. i dunno, i mean you're right, they obviously are separate things and require separate routines, but when you're a beginner it doesn't matter so much as just doing something, period.
lololol....yea, just eat 6 times a day, run, and lift, it is sooo fucking simple.
you are right about the part that it is impossible to determine how many calories ypu will need daily. just like when douche bags tell you to drink a gallon of water a day, how the fuck do you know your body needed exactly one gallon of water, or 2500 calories that day...you dont. but macros, such as your carbs, fats and proteins are a different story. you most certainly do need to keep them in specific ranges to achieve a certain body composition. and it doesnt matter if you eat 7 times a day or 3 times a day, if you ate the same amount and kinds of food that day...it is equal.
are you eating fruits and dairy? if so stop.. fruit has high fructose and dairy slows down fat loss...
just eat greens, beans, and protein you will lose that last 10 - 15 if you keep your current workout...
and dont starve yourself u can eat as much green veggies you want...
this worked for me... and im about to go on it again b/c i've been dining out way too much
dont give up fruits and dairy....maybe i could see giving up dairy, just dont give up eggs, they are one of the most bio available proteins you could eat. fruits are incredibly good for you and are not the same as refined sugars.
People need to stop worrying about LOSING WEIGHT and start worrying about BODY COMPOSITION.
I know people who could easily lose 30 pounds... but if they catabolize themselves and lose all of that weight in the form of muscle by eating a low-calorie, low-fat, high-carb diet, then what the fuck is the point?
Do whatever it takes for you to drop body fat. For me, it's a high-natural-fat, high-protein, high-veggie paleo diet combined with good supplements and proper nutrition timing.
Of course, if you're extremely overweight and you start working out hard, then yeah, you'll probably lose weight - but the scale does not equal success. Fitness, health, confidence, and the motherfucking mirror do.
I know people who could easily lose 30 pounds... but if they catabolize themselves and lose all of that weight in the form of muscle by eating a low-calorie, low-fat, high-carb diet, then what the fuck is the point?
Do whatever it takes for you to drop body fat. For me, it's a high-natural-fat, high-protein, high-veggie paleo diet combined with good supplements and proper nutrition timing.
Of course, if you're extremely overweight and you start working out hard, then yeah, you'll probably lose weight - but the scale does not equal success. Fitness, health, confidence, and the motherfucking mirror do.
I been a wrestler for almost 5 years and I am in MMA for about 2 years now. I have to say that it makes more sense to try to gain muscle first by eating a lot of protein in order to gain muscle then after all that you should be pretty big and can concentrate on loosing weight by just running.
last post- just like there are many ways to be successful in AM/IM, same goes for your diet. some respond better to low carbs, some low fats, but i do believe that the low carb approach is the healthiest route.
carbs=inflammation=disease and aging
carbs=inflammation=disease and aging
Depends on the fruit, when you're eating it, and how much. Low glycemic fruits like berries and apples are great. High-glycemic fruits like melons, pineapple, and bananas should be used much more sparingly if you are on a fat-loss diet, and definitely not too late in the day (like after 4pm). You don't need a late insulin spike.
The dairy argument is too ridiculous to get into. Either you can process lactose or you cannot. The religious war that goes on over dairy is so retarded because everyone reacts to the stuff differently. You need to experiment for yourself, but it's a lot easier to experiment when you have things dialed in.
As for me, RAW WHOLE MILK does me wonders in terms of virility, stomach regularity, and muscle growth. It's not legal in all stakes. I don't touch the nonsense skim milk from dying depressed corn-fed factory cows that you buy for $3/gallon or whatever it is now.
Especially combined with polyunsaturated omega-6 fatty acids - another real killer if you ask me.
To prevent inflammation (and many mental problems among other things), get your Omega-3:Omega-6 ratio between 1:1 and 1:4. Fish oil helps here, as does eating grass-fed beef and farm fresh eggs if you can afford.
This also means you should not touch any food that contains the following:
- Vegetable oil
- Corn Oil
- Soybean Oil
- Canola Oil, perhaps to a lesser extent, but I hate the stuff
End of the day... eat REAL food. Not food products or food-like substances.
Omega-6 fatty acid - Wikipedia, the free encyclopedia
agree on the fruit part, but i do think that the importance of low vs high glycemic fruits is over stated. the health benefits you receive from these fruits far out weigh the small effect in body composition
stronglifts.com
don't eat so many grains. cut as much raw sugar out of your diet as possible (diet soda is okay - dont go overboard). eat more veggies. eat more meat.
don't eat so many grains. cut as much raw sugar out of your diet as possible (diet soda is okay - dont go overboard). eat more veggies. eat more meat.
lol'ing at the mis-information in this thread. i read loads when i was starting out as well
@op, listen to OneCentContent
@op, listen to OneCentContent
As seiux said, for a beginner losing weight (losing fat) and adding muscle are almost the same thing. Now to answer your question specifically;
1. No, you do not absolutely need* to go with a small calorie deficit to achieve your goal of losing 15lbs. It is okay to eat the proper calories for your body. From what it seems at this point in your health it would be better to focus on the quality of the calories instead of the quantity.
Need* = You can achieve your goal without a calorie deficit but the same way you calculate how many calories extra you need to gain weight you can also do the same for losing weight. Last recollection was 3500 calories per pound of fat. (Just a marker to reference.)
What matters is making sure that you are reaching the heart rate you need to be in to achieve your goals, eating foods that give your body the vital nutrition it needs, drinking the proper amount of water and appropriate rest.
If you do not have a heart rate monitor, purchase one. The Heart rate monitor will help you in your HIIT training. You can spend a little or a lot, it is up to you. The Omron HR-100C gives you good value for the price.
Using a heart rate monitor allows you to properly track your workout and to help make sure you get into the "zone". It is not "needed", but it is a very helpful tool. If you do not get into the proper zone during HIIT sessions you will spend months in the gym and not see the results you want.
Back to the food intake; it's all about proper food! Some say six to seven meals, some drink tons of protein shakes, others go raw and some go vegan (good but takes a bit of creativity on the meals). All options work, but all may not work for you.
Find what works for your body. Take the time to learn your body. Do not give up. It can be difficult but knowing what works for you helps you reach your goals.
Most important is the quality of the food you eat, not the numbers of times per day or the number of calories; unless you are a professional bodybuilder getting ready for a competition.
Regarding diet you can double up on your vegetables and have less potatoes, rice, bread and pasta. When you are hungry drink a glass of water or more to relieve the feeling. Yes, people do lose weight or become muscular while eating hot trash, but that may not be you. Kill the junk food. Eat fresh fruit (in moderation) vegetables or other "snacks" instead of hitting McDonald's, grabbing a Payday, a Snickers or a bag of Doritos.
Some of this you may already be doing and if so keep it up. The last ten to fifteen lbs are the pounds that piss off everybody. Without all the specifics it can be somewhat daunting to put conceive an accurate way to assist you, but hopefully these basics can be of help.
If you belong to a gym that offers either a cycle or spin class enroll and go religiously. With a good instructor you will get results in a month.
Oddly enough my mate is in the other room doing Ab Ripper-X right now.
Wish you the best. A healthy body is a great reward to have.