I'm tired of being fat & out of shape

[trphyhntr]

i dont even workout anymore. havent lifted in a year. but i spent my 20's obsessed with it

[trphyhntr]

And I'm not talking trash to you guys that are doing ketogenic diet. But I'm willing to bet that none you are even in ketosis unless you're strict and have knowledge of it. You're losing weight cuz you're not eating carbs therefore creating a caloric deficit. It's not the carbs or the keto diet, it's that you're eating less calories than you're burning.

 

And that's 100% cool with me if you like it.

[GreyGhost85]

I'm willing to bet a lot i'm in ketosis. I go as far as pIssing on keto sticks every day. I have been an athlete my entire life and played college ball for 4 years. I know a thing or two about diet and exercise myself. I lift daily, bench 350+ still, squat 450+, and deadlifted 495 for sets a couple hours ago. I do not fall for celebrity diets or fads, nor will i ever. NOTHING replaces proper diet and exercise . I know the differences that you are talking about and understand the basic "burn more than you take in" diet, which works pretty good for most people. Joe rogan is nearly 50 and about 10% body fat. Hard to get any more ripped than that at that age. Keto has worked great for me. I agree with most of what Trphyhnter is saying, but some diets work different for different people. If i do the standard low calorie diet, i end up being "skinny fat".

[trphyhntr]

I'm willing to bet a lot i'm in ketosis. I go as far as pIssing on keto sticks every day

 

 

 

you are hardcore. no wonder youre worried about smelling like onions walking into your stand lol, also your breath is atrocious right?

 

 

im sure you can lift all that, im not saying my approach will make you stronger. all im asking is for long term your whole life, are you not going to eat carbs? maybe thats fine for you. im an ice cream junky, i also like cornbread and taters. my diet is not even a diet, its just portion control and working out 5 times a week staying as active as possible to keep tdee up, drink lots of water.

 

 

joe rogan is on TRT and whatever else

[trphyhntr]

you shouldnt feel skinny fat but if you eat low calories and never restore your glycogen you can look and feel pretty flat.

[GreyGhost85]

If i dip below 225, i look unhealthy. Just have a big frame. Yeah, joe is on TRT, probably a good idea for a lor of people. I go in waves man. I like my beans and cornbread like the next guy. I fluctuate 20lbs every 2 years or so but i refuse to get fat, especially in a family with obesity problems. I'm thinking about starting a new diet that consists of lots of columbian bam bam and late nights with prostitutes. Worked okay for Charlie Sheen?

[trphyhntr]

Did that diet in 2015, kinda why I don't lift or drink anymore.

[cjl2010]

Trphyhnter, what you said obviously makes sense. If you burn more than you take in you should lose weight. I'm more after how are you burning it. To say burn more than you put in is great but what are you doing to burn it off? I lift everyday and it gets boring so what would exercise would you recommend for leaning out. PM me if you want. I was dickin with you earlier but I am interested in how you do it.

[firstcoueswas80]

Pokémon go.

[trphyhntr]

Trphyhnter, what you said obviously makes sense. If you burn more than you take in you should lose weight. I'm more after how are you burning it. To say burn more than you put in is great but what are you doing to burn it off? I lift everyday and it gets boring so what would exercise would you recommend for leaning out. PM me if you want. I was dickin with you earlier but I am interested in how you do it.

its all about lifting dude. Increase lean body mass. Cardio like jogging is so inefficient. But any excercise you do is going increase the calories you burn you know what I mean. If you have heard of HIIT, lifting is like a whole bunch of sets of HIIT, short bursts of high intensity. It's good stuff

[cjl2010]

10-4. Thank you

[Allforelk]

Just a heads up, I will be taking creative license with "bro science" in the future.

[mattys281]

Just a heads up, I will be taking creative license with "bro science" in the future.bodyofagodhood_fullpic.jpg

Sounds like the title of a great youtube video series.

[Smith2260]

Pm sent to big Browns

[jp0212]

I posted a thread a while ago titled "Needing Help", for anyone that is looking to become more fit. I have a B.S. in Kinesiology (Exercise Science), and spent a few years as a personal trainer before I decided to go back to school for Construction Management. I used to love helping people, but quickly realized I didn't want that type of profession for the rest of my life. I still really enjoy helping people get in better shape, so I am happy to help anyone out who needs it. I highly advise AGAINST any type of diet such as Keto, Atkins, South Beach, or any other diet plan that restricts your carbohydrate intake to less than 30% of your total. That percentage itself is already considered low carb. When I used to train, I always ran people on a diet that consisted of 40% Protein - 30% Carbs - 30% Fat along with a 500 calorie deficit. People's bodies tend to react differently, which is why the alternative to that was 40% Protein - 40% Carbs - 20% Fat with a 500 calorie deficit. The ONLY way you can dip below 30% carbs safely is to engage in a carb loading diet. That involves eating almost no carbs 5 days of the week, and stacking up and eating almost all carbs the other two days to replenish glycogen stores. The statement that some diets work for some people and others don't is completely false. The diet doesn't work solely because it doesn't get adhered to. Not necessarily out of a lack of motivation, but sometimes people may think they are doing the right thing when they aren't. As a trainer, I had only one single person not get the results they wanted from the macro break down I listed above. She was strictly adhering to it, but losing almost no weight. I had to convince her to see a doctor, as the only way that could be happening is if she had a thyroid issue, which she did. Following this type of plan, you do not starve your body of any necessary macro's so there are no harmful effects to your metabolism or how your body functions. The body can continue to operate using its normal functions of fuel metabolism.

 

Someone stated earlier that Keto tells your body to use fat as fuel rather than carbs (glucose). That is actually false. You are essentialy starving your body, which forces it to start using fat out of desperation to fuel your muscles. The main issue with this is that your brain cannot utilize anything other that glucose as a fuel source, as it is pretty much the only thing that that can pass the blood brain barrier. When your body doesn't have enough glucose coming in, it will resort to pulling from Glycogen stored within your muscle (which is actually meant for muscle energy usage). When that runs out, which it will during Ketosis (Keto) or any other very low carb diet, your body will actually start to break down stored muscle because it can convert that to glucose to fuel the brain. You are also starving your body of a necessary macro nutrient, which causes it to alter your metabolism. That can actually have harmful effects. Generally, on those diets you do lose some fat, but you will also lose a significant amount of muscle as well as large amounts of water that equate to large weight loss. I can elaborate on this more if people would like, but I was hoping to avoid writing a confusing novel.

 

I know this is probably super confusing so I will try to break down how I operate here:

 

At 33 years old, 6'0", 205 lbs and regular exercise I will need 2796 calories to maintain my body weight

Putting myself at 500 calorie deficit that means I need to eat 2296 calories to lose fat and minimize muscle loss

At 40-30-30, that equates to 918 cal protein, 689 cal carbs and 689 cal fat

Protein has 4 cal per gram, Carbs have 4 cal per gram and fat has 9 cal per gram

Taking my macro breakdown that means I need:

918/4=230g of protein per day

689/4=172g of carbs per day

689/9=77g of fat per day

 

I then take each of those "per day" values and divide by 5 given that I eat 5 small meals per day.

Usually you would follow that plan for 3-4 weeks and evaluate how effective it is and adjust as needed.

 

If you want to bulk up, everything above stays true except you will increase your intake by 500 calories and go into 6 meals, mainly because 5 meals will then become way to hard to eat given their size.

 

I realize this is a lot to choke down, so feel free to let me know if clarification is needed.