For BG fitness fanatics, a question..

[Mowgul]

The upper arm flab is probably due to tricep inactivity. Try to get a good tricep workout in once or twice a week. Getting some muscle up in that bitch will make it not so flabby.

You can KINDA do the same thing for abs and obliques, but most of the time it will just make you look fatter because you still have that layer of fat hiding muscular abs.

In short: start doing High Intensity Interval Training. Periods of light cardio (jogging or brisk walk) followed by bursts of sprints basically. This is a great fat burning technique.

Im not really a fan of the treadmil it bores me so much lol.

Rowing i dont mind i do the High interval on that, around 1:30 slow followed by 30 sec sprints. for around 10 -15 mins

[Weiing]

Yeah. Rowing machine HIIT can be killer. Treadmill usually bores the hell out of me, too...but doing HIIT on them kind of makes the time pass by.

As for your food, have you counted exactly how much you eat? You should be eating no less than 1500 calories, but more like 1800-2000, I'd assume.

Do you eat any other vegetables? Sorry but I don't think legumes/beans count as a vegetable. I hope you are eating enough dietary fat, too. I have to add in "dietary" because when you just say "fat", some people don't get what that means.

[Meat]

i throw in some veg every most of the time, mostly onions, lettuce, beans or corn

I have around a handfull of carbs and protien in the meals, with veg on the side. What else should i be eating? or how much more should i be eating, i thought 5, some times 6 times a day (depending on my shifts) in little portions would be a good thing.

nuts

[Mowgul]

Yeah. Rowing machine HIIT can be killer. Treadmill usually bores the hell out of me, too...but doing HIIT on them kind of makes the time pass by.

As for your food, have you counted exactly how much you eat? You should be eating no less than 1500 calories, but more like 1800-2000, I'd assume.

Do you eat any other vegetables? Sorry but I don't think legumes/beans count as a vegetable. I hope you are eating enough dietary fat, too. I have to add in "dietary" because when you just say "fat", some people don't get what that means.

Pretty much everything i eat in a day i posted, unless im on my cheat day then i eat what ever really.

What type of dietary fats should i be aiming for? and what types of veg?

i did a quick cal check online and estiamted around 1200 - 1500, from the things i eat and drink.

[Meat]

What type of dietary fats should i be aiming for?

nuts

[Meat]

also i know everyone loves their hiit cardio, but is meat loves liss?

[Serif]

nuts

What nuts are you talking about?

I assume you mean all nuts besides cashews/peanuts and you mean almonds/hazelnuts/walnuts/pistachios?

[Meat]

no i mean nuts

[Serif]

But wouldn't you rather eat healthier nuts than non-healthier nuts?

Or is it just all about the fattiness?

[Weiing]

Pretty much everything i eat in a day i posted, unless im on my cheat day then i eat what ever really.

What type of dietary fats should i be aiming for? and what types of veg?

i did a quick cal check online and estiamted around 1200 - 1500, from the things i eat and drink.

Fat like...olive oil, butter (yes, in small amounts it's fine), fat from eggs, fat from fish (if you eat fish, if not, flaxseed), fat from nuts/nut butters/nut oils, sesame oil, coconut oil...avocado......... I'm trying to think what I'm missing.

Try to get a variety of vegetables to get some essential vitamins, though you should be taking a multi-vitamin anyway as a supplement. Whatever vegetables you enjoy. Onions and lettuce are good, though depends what kind of lettuce (if you're going for actual nutrients). Dark leafy greens are filled with vitamin K, carrots are delicious... bell peppers... cucumbers, etc etc. It's just nice to have a variety not only so you never get bored really of what you eat but also for the vitamins different vegetables provide.

And yeah...try not to go 1500 AT THE MINIMUM. Please try to add 300-500 more calories.

@Serif - yeah.... peanuts aren't actually nuts, but legumes. I don't know why people usually assume peanuts = nuts. I think most people eat the nuts for the fat and calories, so they eat it indiscriminately almost. I hear macadamia nut is the best because of the omega 3/6/9(?, not sure about 9) ratio plus the protein/fat/carb ratio. But I usually stick to almonds/brazil nuts/hazelnuts/walnuts

[Moss]

I don't know why people usually assume peanuts = nuts.

srs?

[Serif]

But I usually stick to almonds/brazil nuts/hazelnuts/walnuts

These are supposed to be the best nuts to eat if interested in losing fat, if I remember correctly. Also add pistachios in there, I need to find the article showing that you lose around 25% more fat if you eat 2 handfuls of pistachios a day. Could be slightly off on the % though.

[Weiing]

srs?

edit: more serious reply: yes serious. I guess people just assume that having "nuts" in the name means it's part of the nut family.

edit2 @Serif: Yeah pistachios are delicious. I actually haven't eaten nuts in a while...I should. It's just so hard to only eat 1/4 cup sometimes

[Zoolander]

edit: more serious reply: yes serious. I guess people just assume that having "nuts" in the name means it's part of the nut family.

edit2 @Serif: Yeah pistachios are delicious. I actually haven't eaten nuts in a while...I should. It's just so hard to only eat 1/4 cup sometimes

That is my problem. I get a thing of nuts and before I know it I've snacked on the whole god damn thing. Way too much fat in way too small a period of time.

[Weiing]

Asking again: side note observation that I've been realizing-- Why is there such a psychological effect on having someone spot you? For two decline benching days in a row, it was so hard to do 5 reps of 70lbs for 4 sets, but the last set (5th set) I could pump 5 reps of 70lbs with ease because I had someone spotting me. Has anyone else noticed this with spotters too?

And @ Zoo - yeah... BUt so delicious

[Serif]

That is my problem. I get a thing of nuts and before I know it I've snacked on the whole god damn thing. Way too much fat in way too small a period of time.

I usually tend to separate almonds into handful sizes and put them in separate bags for this reason alone.

Asking again: side note observation that I've been realizing-- Why is there such a psychological effect on having someone spot you? For two decline benching days in a row, it was so hard to do 5 reps of 70lbs for 4 sets, but the last set (5th set) I could pump 5 reps of 70lbs with ease because I had someone spotting me. Has anyone else noticed this with spotters too?

I would assume because you don't have to worry about it possibly dropping on you. Less stress means blood can flow other places?

[Zoolander]

70lbs eh? Nice, getting stronger you are.

And yea, they are delicious, although I'm mainly a Cashews kinda guy.

[Weiing]

Slowly but surely... and thanks.

@Serif - I can see how that can be why. I'd just hate having to ask someone to spot me for 5 sets.

I also separate my nuts into containers. That usually helps...but then I remember I have more containers of nuts. Oops. haha

[Atreides]

But wouldn't you rather eat healthier nuts than non-healthier nuts?

Or is it just all about the fattiness?

the reason is because the fats in nuts are (for the most part) monounsaturated, which are considered a lot healthier since they lower your LDL cholesterol and protect against heart disease. That and yeah, there's a good protein/fat/carb ratio for a lot of them as well.

I've been really into brazil nuts lately. Anyone ever eat them? They're HUGE and waxy (even though they have one of the highest fat content of any nuts) and really rich. Usually I do raw almonds, raw cashews, and dry roasted peanuts, but brazil nuts are definitely my favorite.

and yeah they're my go-to snack as well, I'll eat anywhere from 2-3 tablespoons randomly throughout the day... it's so hard not to eat them every time I go to the kitchen lol

[Weiing]

Brazil nuts are really delicious...they're big enough that I can munch on them longer than other nuts.