For BG fitness fanatics, a question..

[Tomk]

@Weiing: I'm a short fat fuck 5'7" currently 199lbs. Just started counting calories so my formula above had my RMR at 2400. The calculator you linked has me at 2148 so not too far off. I think that I'll use your site from now on.

That link does suggest that I should cut down to 1790/day. I have been shooting for 1900 but also leaving some calories on the table so 1790 would be better.

It also has my goal at 140lbs. That seems too thin but I could be viewing it from a fat guy perspective right now.

Thanks for the help

[Weiing]

Glad I could help some.

And eh, goal weight is really just an estimate. Everyone's body is different so the body's ideal weight may be incongruent with your ideal weight. Just go for what feels right. I'm sure you could be a good, healthy 180 lbs @ 5'7" even if the BMI index says otherwise. It may just be that you have more muscle than fat at 180. In the end, I think using your weight as a guideline is good for the start, but it's not all about how much you weigh. It's all about your muscle mass-to-body fat % ratio.

if you want to zig zag your calories, here is a good site to get an *idea* of how to do it: http://www.freedieting.com/tools/cal...alculator.htm#

[Tomk]

I see, set a target range instead of a firm number and bounce inside of that range. Sounds good.

[Conrad]

This may have been answered already, so apologies if it has.

I've been working on losing weight since the beginning of the year. I was always the chubby kid in school, lost some weight in college but my poor body image exacerbated how heavy I really was. I'm 6'0", and currently hovering around 200 lbs with a goal of about 185-190. I was about 210 when I started (biggest problem for me so far is motivation to exercise). I'm probably not that big in the big scheme of things, but my aforementioned self-image and the fact that my friends can't break 150 soaking wet haven't been helping me.

Anyway, as I'm approaching my goal I've realized that I have no muscle mass. I'm essentially a skinny kid trapped in a fat kid's body -- all of my weight is in my gut, and I have strings for arms and legs. I've been looking at some sites for proper strength training, and many of them are suggesting squats, planks, and push ups as full-body workouts to build my muscles. Are there any other exercises that I could do? I usually go to the gym alone and thus don't have a spotter for any free weights, so all of my lifting at the moment is on exercise machines.

[Meat]

This may have been answered already, so apologies if it has.

I've been working on losing weight since the beginning of the year. I was always the chubby kid in school, lost some weight in college but my poor body image exacerbated how heavy I really was. I'm 6'0", and currently hovering around 200 lbs with a goal of about 185-190. I was about 210 when I started (biggest problem for me so far is motivation to exercise). I'm probably not that big in the big scheme of things, but my aforementioned self-image and the fact that my friends can't break 150 soaking wet haven't been helping me.

Anyway, as I'm approaching my goal I've realized that I have no muscle mass. I'm essentially a skinny kid trapped in a fat kid's body -- all of my weight is in my gut, and I have strings for arms and legs. I've been looking at some sites for proper strength training, and many of them are suggesting squats, planks, and push ups as full-body workouts to build my muscles. Are there any other exercises that I could do? I usually go to the gym alone and thus don't have a spotter for any free weights, so all of my lifting at the moment is on exercise machines.

how often do u go to the gym?

[Conrad]

Once or twice a week usually for about 60-90 minutes each time. Usually do bike or elliptical for 30 minutes and weight machines for the remaining time, alternate days between arm/chest and leg exercises, always do abs.

[Meat]

Once or twice a week usually for about 60-90 minutes each time. Usually do bike or elliptical for 30 minutes and weight machines for the remaining time, alternate days between arm/chest and leg exercises, always do abs.

Try to incorporate a 3rd day and legs, both will help your gains exponentially. Also free weights are your friends, don't be afraid of dropping them. Most of the stuff you can do don't require a spot, you really only need a spot for the bench and maybe super heavy squats.

a basic 3 day push\pull\leg split is easy to follow.
Monday: Legs
Wed: Chest\Tri's\Shoulders
Friday: Back\Biceps

[Weiing]

This may have been answered already, so apologies if it has.

I've been working on losing weight since the beginning of the year. I was always the chubby kid in school, lost some weight in college but my poor body image exacerbated how heavy I really was. I'm 6'0", and currently hovering around 200 lbs with a goal of about 185-190. I was about 210 when I started (biggest problem for me so far is motivation to exercise). I'm probably not that big in the big scheme of things, but my aforementioned self-image and the fact that my friends can't break 150 soaking wet haven't been helping me.

Anyway, as I'm approaching my goal I've realized that I have no muscle mass. I'm essentially a skinny kid trapped in a fat kid's body -- all of my weight is in my gut, and I have strings for arms and legs. I've been looking at some sites for proper strength training, and many of them are suggesting squats, planks, and push ups as full-body workouts to build my muscles. Are there any other exercises that I could do? I usually go to the gym alone and thus don't have a spotter for any free weights, so all of my lifting at the moment is on exercise machines.

You probably don't need a spotter when you start out...as that's usually for when you're lifting REALLY heavy weights. As it seems like you're just starting out, it would be more logical to begin with lighter weights (though still challenging, hard, and heavy to you). Are there squat/Smith machines? that helps for squatting and even barbell presses. Exercise machines are actually more dangerous than free weights, plus they do most of the work for you. You can also add is some deadlifts. ;o Dumbbells are nice to use for when you want to focus on equaling your strength...making you really focus on your balance.

You can also do these challenging workouts without any weights:
http://www.marksdailyapple.com/prison-workout/
http://www.marksdailyapple.com/10-pr...he-upper-body/
http://www.marksdailyapple.com/15-minute-workout/
http://www.marksdailyapple.com/10-pr...-and-stronger/
These aren't for the faint of heart...so ease into some of them.

You're on the right track though! Weight lifting is an essential part in not only losing weight but becoming healthier! Since...you know...muslces elevate your resting metabolic rate, which means you burn more and can eat more!

Other gym suggestions:
deadlifts (sumo, regular, off a box)
pull-ups/lat pulldowns
bench presses (dumbbell/barbell/incline/flat/decline)
lunges (static, dynamic, rotational, elevated)
various forms of squats

I'm glad you're focusing on full body workouts though... work as many msucle groups as possible! Good job thus far!

[Headspace]

I have the hardest time doing squats, even with just the bar weight I can't get the balance right on it.

http://img.youtube.com/vi/qXTZbZtzGZ4/0.jpg

It's frustrating.

[Drex]

Way back when I decided I didn't wanna do the fast food thing anymore, I chose to put on the muscle first, and I gained a good bit of weight before I decided to burn off the fat I had built up (I was never that big to begin with, but most of my size was fat at the time). I just looked kinda fatter than usual, because of course the fat was covering the muscle I had put on, and even my parents commented that they were worried I was gaining weight lol. Then I burned off the fat and it's all been all good since then.

The alternative is to burn the fat first and then put on the muscle, but that carries its own problems. If you don't have much muscle, you still won't when you burn off the fat. I don't really recommend going far down this road because it can get kinda nasty, especially if you have the bad self-image you mentioned and don't stop yourself at a reasonable time.

The most balanced way is to drop some fat, put on some muscle, drop some fat, put on some muscle, but I didn't have the patience for that Kinda wish I did, but I didn't look too bad doing it the way I did either so I don't regret it too much. The best part of doing it this way is of course that the changes are a lot more gradual and less dramatic. The downside is it takes longer and needs more micromanaging to work.

[Weiing]

I have the hardest time doing squats, even with just the bar weight I can't get the balance right on it.

It's frustrating.

Well, yeah... But you can do it! If you would rather, you can start with just your body weight to do the squats, or hold dumbbells in front of you. You really have to keep your back straight as you squat down. Squatting is like the best exercise ever as it not only works your legs, stomach, and back, it really helps you with your balance and strengthening your core.

@Drex: Yeah, most people tend to like the bulk-cut thing. You can also just not care about it, eat high fat/protein and low carbs (from veggies only) AKA primal/paleo diet, do hard workouts and build both muscle and burn fat, without really having to bulk/cut. but to each his/her own. I do think it's unwise to not lift weights/strength train during a cutting phase no matter what.

[Zoolander]

Balance is tough, I think it is a major reason why I'm only squatting like 150, although every time I go in now it seems like I am adding weight. Just don't cheat like a lot of ppl seem to do and not go down far enough. Obviously you gotta walk a thin line between going far enough and not being able to bring it back up, but I never understood why so many ppl do half ass reps - go through the entire motion. It is nice having a gym partner if you are somewhat of a noob so they can tell you how your back looks and help you correct it. I didn't have a lot of problems with the squat, but deadlifts took a little bit to get right as far as my back goes. I really like the squat now though, definitely one of my favorite exercises. Just keep at it like Wei said.

[Weiing]

Balance is tough, I think it is a major reason why I'm only squatting like 150, although every time I go in now it seems like I am adding weight. Just don't cheat like a lot of ppl seem to do and not go down far enough. Obviously you gotta walk a thin line between going far enough and not being able to bring it back up, but I never understood why so many ppl do half ass reps - go through the entire motion. It is nice having a gym partner if you are somewhat of a noob so they can tell you how your back looks and help you correct it. I didn't have a lot of problems with the squat, but deadlifts took a little bit to get right as far as my back goes. I really like the squat now though, definitely one of my favorite exercises. Just keep at it like Wei said.

Hell yeahhh. I see so many people with horrible posture doing squats, deadlifts and bent-over rows. ick. Partners are nice for that though, to make sure you're posture is correct.

In response to the squat thing. Yeah. Most people are under the impression that 90° leg bend is the *ideal* spot to prevent injury. However, it's actually the opposite...that 90° angle may actually increase the chance of you injuring yourself. So, it is nice to go as low as possible, but it's really up to the person and their comfort zone. There are things like quarter squats, where you only go a quarter of the way down (not even 90°)...so it looks half-assed. But that move is usually to help you strengthen your muscles for squatting. Like during one workout stage, I did 4x5 normal squats alternating with 3x3 quarter squats. It's supplemental...and it really did increase my strength in being able to squat more. Now I can squat about 145lbs if I'm doing lower reps (4-6)...but higher reps (8-12) I go down to about 125-130. Front squats are also amazing! As are front squat + push press. Combination moves are great for 1) saving time at the gym and 2) working way more muscle groups.

[Meat]

I have the hardest time doing squats, even with just the bar weight I can't get the balance right on it.

http://img.youtube.com/vi/qXTZbZtzGZ4/0.jpg

It's frustrating.

more that likely because of your height, i'm assuming long legs and what not? shorter limbs are way better for lifting. general rule is if you don't feel comfortable doing the exercises, don't. hack squats, front squats, smith machine squats. they are alternatives

[Woozie]

@Weiing: I'm a short fat fuck 5'7" currently 199lbs. Just started counting calories so my formula above had my RMR at 2400. The calculator you linked has me at 2148 so not too far off. I think that I'll use your site from now on.

That link does suggest that I should cut down to 1790/day. I have been shooting for 1900 but also leaving some calories on the table so 1790 would be better.

It also has my goal at 140lbs. That seems too thin but I could be viewing it from a fat guy perspective right now.

Thanks for the help

You can get your metabolism tested medically. My school offers these tests for like 20 bux for students. They'll tell you how much you burn in a day, and they also have people there to give you advice about how to go about losing, maintaining, or gaining weight.

There has to be something similar where you are. The test was called "medgem" or something like that. I found out that online calorie calculators were drastically underestimating my calories. They were telling me like 1600 per day for me to lose a pound of week, when it was really closer to 2300 for me to lose a pound a week.

Based on my personal experience with dieting, medgem's numbers were definitely more accurate than the online calculator.

Edit: Also, I can't remember why you said you're losing weight. If it's just for health or looks, then your goal should be a bodyfat percentage, not a weight. Weight is convenient because it's easier to measure accurately, but bodyfat percentage is a better gauge of your health and your looks.

[Odesseiron]

Hmm. How recently did you start hitting the gym hard? Yeah. 1500 calories on average with your height/weight is a cause for concern. I think you should really refigure out your RMR and then subtract up to 500 calories from that. You may notice that you have 'toned' up, but that is most likely from newbie gains as you just recently started hitting the gym seriously. After that, you may see it taper off or even plateau completely.

Also, yes...Lean Cuisine is most likely not the best option for when you are trying to lose weight. It's not about 'losing weight', it's about eating healthier in a -sustainable- manner. I don't think people can live off Lean Cuisine forever. Plus, not to mention how processed and crappy it is. I'm sure you can get the same caloric number and BETTER nutritional value if you have whole foods, such as a salad or some nice meat and sauteed veggies. What is your dinner like, by the way? And how are your macronutrients (fat/protein/carbs) looking?

You seem to be going to the gym a lot and hitting it pretty hard...40 min cardio + 50 weight lifting? That's a lot of time spent at the gym, when you can do something just as effective and more time efficient (15-20 minute hard cardio and 30-50 minute lifting). But if you are willing to take up 90-ish minutes at the gym per day, that's your call. Also, don't forget about your resting days, as that is the most important thing!!! How is your workout week split? Such as for me, MWF is lifting (30-50 min depending on what workout phase I'm in) and TuTh is HIIT/sprinting (never more than 25 minutes, with 5 minute warm-up and 5 minute cool-down at the gym...or up to 45 minutes when I'm walking/jogging outside to a park and then I spend 5 minutes total doing sprints in the field). This makes me think you can definitely eat about 2000+ calories a day and still lose.

I'm glad you are starting up again! It's a great start! But I'm just worried about you being able to maintain your current regimen. Losing weight shouldn't mean temporary drastic change...it should be sustainable and long-term change. Keep it up

Okay there was a lot here to quote, and I don't want to multi quote as it'd be a huge amount of text, so I'll quote this one.

I've been going to the gym for roughly a year. I had some longer than I wanted to breaks because of being sick, but a year is a good estimate. I started out at 250. I am 6'3 as I said earlier. I am currently 225 or so taking weight fluctuation into the picture. I got a really bad case of bronchitis in November, and that kept me out of the gym for 6 weeks. I started going to the gym again in Jan. lightly with cardio. I gained a few lbs back, up to 228 (was 219 or so prior to) Was toatlly my fault though. Completely slacked off and ate whatever I wanted during the holidays.

About 6 weeks ago, I finally started hitting weights again. I start off pretty light, as I've made the error of starting heavier than I can handle in the beginning to only be so sore for days and days, and you can't move, let alone work out. Within the past 2-3 weeks, I've really started to pick up the pace going 4 days a week, trying to get to 5. That's the 40/50 minutes I explained earlier. I honestly don't mind going for that long, and I'm not tired the next day, so I can definitely handle it.

I take days off. I usually go Mon,Tues Weds is off, Thurs Fri Sat and take off Sunday. Saturday is all cardio when I go so I give my muscles another day break from weights to recover. Not quite sure what RMR is, and I'm at work, so I'll look it up at home tonight. I'm not completely and utterly strict when it comes to the calorie counting. Let's say if I really want something, I let myself have it. And if I hit like 1800-2000 in a day I'm not going to kill myself for eating a little extra. Not sure about the macronutriets, but as the next paragraph will say I do eat more than LC stuff.

Also another thing I wanted to clear up is that I do not strictly live on Lean Cuisine. Looking at my post I can see how that could have easily come across. Some nights (like last night) I'll make Chicken Sausage + veggies + a small starch, like perogies or something. I just load up with the veggies since you can eat a lot of those. Also throughout the day I'll have carrots, or whatever. Healthy stuff. So I'm not just living off all the pre-packaged food. I know that stuff in huge amounts is bad for you. I also am aware of the plateau issue. I was getting to one right before I got sick in November. That's why I added in some weight training, to give my body the extra push it needed.

I do appreciate the concern, but I've always worked out like this, and never really fall out of it and get tired. Once I'm at the gym I'm good to go. It gives me a big boost of energy. Workout regiment wise I usually do the back/biceps then chest/triceps/shoulders routine. There is more in there of course, I try to keep the amount of machines varied so all muscles (or as many as possible) get used. I don't really do legs too often because honestly, my legs are in fucking awesome shape and very strong. For cardio I usually use the elliptical (spelling probably) for 35-40 minutes. Some days I use the treadmill or bike, but those don't feel nearly as productive as the other. I also walk quite a lot, so I factor that in too.

I appreciate the long response and advice, I'll look more into yours and all the other responses later.

[Weiing]

As you have responded, I'm more at ease. You seem to really know your limits and really listen to your body. With that said, I hope I didn't come off too boss-y or anything. Just was concerned and was hoping you were thoroughly informed. But as I said, you seem to be very informed about how your body works as well as exercise/diet in general and what you can sustain so... good luck and keep it up!

[Caiyuo]

This isn't really relevant to the current topic I don't think, but I was curious as to how sodium works into a daily diet? After about 3 months of nothing but water and an occasional sweet tea, I've started to have a Dr. Pepper with my dinner each night, but it felt like it was starting to encourage me to let up more and more on what I was taking in each day. Because of that I recently switched to Diet Dr. Pepper when I remembered it doesn't taste that awful, but I've noticed the only thing in its nutritional value is about 55~mg of Sodium.

Is this a big deal? I've heard from a few sources not to drink much, if any, of your calories and that diet sodas were a bad idea, but with no real explanation as to why. I couldn't really say what my daily average sodium intake would be, but for the most part my diet is based around Light yogurt, oatmeal, granola and cereal, with my protein usually coming from dinner. This seems carb-heavy, yet low-calorie and I wasn't really sure how that worked out either considering it seems most of the diet and weight-loss discussions here have been based around overall calories.

Now that I write it out, it seems like I'm taking in a lot of sweetener substitutes lol.

[Atreides]

as a general rule you shouldn't take in too much sodium, but you only really need to watch it if you have personal or family history of high blood pressure/hypertension. Lots of sodium can make you retain water and look fatter, but that's about it.

The problem with artificial sweeteners is that a number of them can raise blood sugar levels in ways almost identical to real or processed sugar products. If you're not aiming for a specific calorie goal I'd say go for the real thing, just less of it. Honey works well if you don't use too much, or you can try to get products with evaporated cane juice which is essentially unrefined sugar but is generally sweeter pound for pound so you can use less of it and get the desired effect.

Personally I don't really eat a lot of processed food at all anymore, but most of my whey contains sucralose... but that's really the only sweet stuff I eat besides fruit so I don't feel that hypocritical lol. Sucralose used to give me really bad headaches until I got used to it actually, but I can't stand the taste of aspartame or stevia.

edit: and maybe I'm a conspiracy nut but I feel like diet soda is a myth and causes obesity more than regular soda does, but I could be crazy

[Tyche]

Went to applebees today and had the Crispy Orange Chicken bowl

1900 calories and 231 grams of carbs. That bowl was absurd. Not that great though =/ Three Cheese chicken penne is much better.