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Weight loss help
Kevin:
--- Quote from: His Lordship on July 06, 2012, 10:41:45 am ---
--- Quote from: Kevin on July 06, 2012, 01:18:29 am ---Quit Runescape.
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In your case it seems to have had the opposite effect to what you suggest.
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Let's not resort to blatant lies in an attempt at humor, now.
Owen:
READ THE FUCKING STICKY
Wait, wrong forum.
http://4chanfit.wikia.com/wiki/Harsh%27s_Worksheet_%28WIP%29#Losing_fat_.28aka_Cutting.29.
Lift weights 3x a week, fasted cardio 5x (fasted = without breakfast, have a black coffee).
Diet & Body Re-composition
Initial Body Fat and Body Composition Changes
General Philosophies of Muscle Mass Gain
Sample Diets
Read these articles, and decide whether you need to bulk (add muscle), cut (lose fat), or maintain.
Bulking Diet:
Calories: 16-18x bodyweight (in lbs)
Protein: 1+ grams per lb. bodyweight
Cutting Diet:
Calories: 10-12x bodyweight (in lbs)
Protein: 1.5+ grams per lb. bodyweight
Maintenance:
Calories: 14-16x bodyweight (in lbs)
Protein: 1.25+ grams per lb. bodyweight
Adjust calories as needed based on your results. Another way of estimating this is calculating your maintenance calories from your BMR and the Harris-Benedict Equation. Add 500 calories to maintenance to bulk, subtract 500 from maintenance to cut. Adjust as necessary and use the protein levels from above.
^ The above is straight from 4chan, so you know it's legit advice.
Suggested workouts:
www.stronglifts.com
http://startingstrength.com/
Colinwarrior:
1. Don't stop eating or cut meals, just eat right. Eat fruits and vegetables. No alcohol, soft drinks, sweets, etc..
2. Drink water and (real) fruit juice.
3. Exercise. Go jogging, ride a bike, go swimming, go for a walk. You don't need to hit the gym to lose weight.
That's about it. You do those things and you'll lose weight.
Rachellove9:
Don't go below 1600 calories on any day.
Eat at least 35 grams of fiber a day.
Eat at least 60 grams of protein a day.
Try to eat these foods when you can just cause they are the super foods.
Beans
Blueberries
Broccoli
Oats
Oranges
Pumpkin
Salmon
Soy
Spinach
Tea (green or black)
Tomatoes
Turkey
Walnuts
Yogurt
Plan your meals before you get to hungry to control yourself and eat 3 meals and 3 snacks a day.
It is proven that boring eating the same thing each day means that eat less food.
I suggest to stick to the same snack each day at the same times.
If you like popcorn put 1/4 cup in a brown lunch bag and spray some cooking spray in to the bag.
Microwave that for 2 to 3 minutes and sprinkle with garlic powder or some kind of seasoning you like.
Jayson:
After one week: 128.3 - 1.7kg lost
Went up to a beach house. So ate abit bad and drank, so still glad i lost weight. Hope to drop 2+ by next week. 28 kg's to go!