I can't help you with IM but...

[JustANickname]

I can help you lose fat! (I efing hate the term lose weight).

First things first. Go to fitday.com and open an account. That site is beautiful as you can keep a journal, see how many calories each food has (and with different servings) and see how many calories you've spent during the day (its an estimate of course).

Ok now that you've done it we can continue.

1) Multiply your weight (in pounds) by 10. This will give you the amount of calories you have to eat to lose 1-2 pounds of fat per week.

2) eat .8-1g of protein per pound of body weight. You will hear people say "omg your kidneys are going to fail. Well they are wrong. There is no 1 single study that proves that high protein intake is harmful for healthy kidneys. People with sick kidneys are a whole different story

3) Eat 40% of your cals from carbs. Make sure you include 5 servings of fruit and veggies (juices do not count)

4) Eat the rest of your cals from healthy fats. Avocados, olive oil, fish oil caps (6-9grams per day), canola oil, peanut butter, etc

5) WORK OUT. Decide which type of body you want. If you want to look like a swimer swim, if you want to look like a body builder lift weights, if you just want to look good for the ladies do a combination of cardio adn weights. There are many workout plans online. Chose the one you like the best and follow it.


there you go guys. I might not know much about IM but I'm good at helping people lose fat. Its my way of contributing to the forum.

And now that I think about it you could probably spin some fat loss articles from this so...yeah.

Hope I helped

[cubecul]

By the way, "look like a swimmer" usually means becoming lean. Not buff. Lean. Not so sexy but still...you know

This is absolutely wonderful. Except I'm looking to gain a few pounds, both muscle and fat.

[JustANickname]

By the way, "look like a swimmer" usually means becoming lean. Not buff. Lean. Not so sexy but still...you know

yeah I know. It was just an example that came to my head as I used to swim competitively and am now swimming again so I can do my first triathlon next year.

This is absolutely wonderful. Except I'm looking to gain a few pounds, both muscle and fat.

The advice still applies but instead of multiplying your weight by 10 multiply it by 15 and add 500 extra kcal or just multiply it by 20 to gain weight faster. also remember to lift weights obviously (always aiming for bigger weight or more reps)

[Vadym]

Erm, as a bodybuilding enthusiast, there's a few points I want to comment one.

1) Multiply your weight (in pounds) by 10. This will give you the amount of calories you have to eat to lose 1-2 pounds of fat per week.

That can be much too low for women. They tend to have a much higher BF%, meaning that 14x-15x, which is maintenance calories for men, can be diet calorie intake for women.

2) eat .8-1g of protein per pound of body weight. You will hear people say "omg your kidneys are going to fail. Well they are wrong. There is no 1 single study that proves that high protein intake is harmful for healthy kidneys. People with sick kidneys are a whole different story

1g per lb is a MINIMUM, even when cutting. The point of eating sufficient protein when cutting is not to lose muscle. I personally take my cuts at 1.2 g per body lb, and when bulking, I amp it to 1.8-2g. I didn't even know about this kidney junk, but I can vouch that it's complete bull.

3) Eat 40% of your cals from carbs. Make sure you include 5 servings of fruit and veggies (juices do not count)

There are different ratios, depending if you're the type of person who can take a low carbs or a low fats diet, etc. In any case, don't forget to count fruits and vegetables as part of your caloric intake. I hate people who go on to say, "I'm not losing fat, but I just eat a ton of apples most of the time." Of course, you nitwit, an average apple is 80 cals. 10 of these for the day, not to mention sweeter fruits, and you've taken in an extra 1000 cals. You'd be better off eating a bag of low cal chips.


And finally, the gym is a supplement for anything. Sure, some people use it for off-season training, etc, but you don't have to put on a Speedo to look like a swimmer! Just figure out the proportions of the muscle groups. I personally have started to concentrate on specific muscle groups now, as some are developed enough, and some aren't.

[JustANickname]

Erm, as a bodybuilding enthusiast, there's a few points I want to comment one.

Bring it ..................................................


That can be much too low for women. They tend to have a much higher BF%, meaning that 14x-15x, which is maintenance calories for men, can be diet calorie intake for women.

Indeed. I, however, am just writing


1g per lb is a MINIMUM, even when cutting. The point of eating sufficient protein when cutting is not to lose muscle. I personally take my cuts at 1.2 g per body lb, and when bulking, I amp it to 1.8-2g. I didn't even know about this kidney junk, but I can vouch that it's complete bull.

Ahhhhhhh a fellow reader of Lyle's and DCs work. Fair enough. Reasearch however shows that 0.8g is enough to hold on most muscle mass (and I think is also what Lyle recomended in the original Keto book but I might be wrong). The again the less calories you eat, the more protein you should consume. You are correct

There are different ratios, depending if you're the type of person who can take a low carbs or a low fats diet, etc. In any case, don't forget to count fruits and vegetables as part of your caloric intake. I hate people who go on to say, "I'm not losing fat, but I just eat a ton of apples most of the time." Of course, you nitwit, an average apple is 80 cals. 10 of these for the day, not to mention sweeter fruits, and you've taken in an extra 1000 cals. You'd be better off eating a bag of low cal chips.

I hate them too. True to everything you says. But I already mentioned a limit (10kcals/lb)

And finally, the gym is a supplement for anything. Sure, some people use it for off-season training, etc, but you don't have to put on a Speedo to look like a swimmer! Just figure out the proportions of the muscle groups. I personally have started to concentrate on specific muscle groups now, as some are developed enough, and some aren't.

It is obviously quite easy to nitpick what I wrote. Afterall its just about 300 words worth of advice . Nevertheless I believe I provided better info than 80% of whats out there

[Mike]

Good points Vadym.

I'm a bodybuilder enthusiast myself. You're right about the 'minimum' of protein intake should be 1g/lb up to 1.5g/lb. If you train like a bodybuilder then expect to take in 1.2-1.5g/lb.

Another thing that has helped me in my diet is to not eat carbs at night. I've heard people say not to eat passed 9pm, and it doesn't make sense to me. You should have a protein/fat meal before bed to help prevent muscle breakdown. The best source would be from casein protein (such as cottage cheese) which processes through the body at a much slower rate.

[Vadym]

I generally do my carb-loading 2-3 hours before my workout, and those are all the carbs that I have for the day.

[Mike]

I do carb loading too. It REALLY makes a difference, but it only works if you don't have carbs on the non-carb loading times. We all know how tempting those carbs are on the days when your not carb loading.

I usually have brown rice or oatmeal pre-workout and fibrous carbs for the rest of the day. What do you usually have as your last meal of the day Vadym? I usually go for 1 cup of cottage cheese with natural peanut butter or protein shake.

[Vadym]

I do carb loading too. It REALLY makes a difference, but it only works if you don't have carbs on the non-carb loading times. We all know how tempting those carbs are on the days when your not carb loading.

I usually have brown rice or oatmeal pre-workout and fibrous carbs for the rest of the day. What do you usually have as your last meal of the day Vadym? I usually go for 1 cup of cottage cheese with natural peanut butter or protein shake.

If I'm bulking, I don't watch what I eat too carefully, as long as I get my daily protein in. Being an endomorph, I can eat pizza and ice cream [and the required protein], and still put on mass like crazy.

If cutting, I try and keep my last meal to a protein shake and depending on the day either the last of my fats [handful of nuts] or some fruit.