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its simple.
Burn more cals then you take in. I mean, that works on EVERYONE!!!!
Its not about eating fancy, eating more, eating less, eating this or eating that, it all comes down to being honest with yourself, and saying your willing to work off what you eat today. If you cant work it off, go with something lighter. It doesn't get easier then that...
eat celery, lots of it... you burn off more calories eating the stuff then it has in it... can't lose :) atleast use that for snacks inbetween meals.
BFS - Bigger, Stronger, Faster. I was never obese but I am built like a fire hydrant, and a southern Italian. I am not skinny, and I never will be but I can get cut, and that is what I am trying to do now, get in the best possible shape I can be in, I DO NOT want to be 40 years old 100lbs overweight and cannot do anything like half of our lazy ass country. Here is my workout routine. I'll talk about eating right after.
Legs and Abs Reps Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8 Week 9
Squats 3 x 8-10 315lbs
Leg Extensions 3 x 8-10 120lbs
Seated Leg Curls 3 x 8-10 120lbs
Seated Calve Raises 3 x 12-15 100lbs
Standing Calve Machine 3 x 10-12 120lbs
Chest and Bis
Benchpress 3 x 8-10 215
Incline Barbell Press 3 x 8-10 175
Decline Dumbell Press 3 x 8-10 60
Barbell Curls 2 x 8-10 80
Hammer Curls 2 x 8-10 30
Cable Reverse Curls 2 x 8-10 90
Back, Rear Delts, and Abs
Deadlift 3 x 8-10 315
Dumbell Shrugs 3 x 8-10 80
Wide-Grip Pulldowns 3 x 8-10 120
T-Bar Rows 2 x 8-10 120
1-Arm Low Cable Rows 2 x 8-10 100
Rear Delt Machine 3 x 8-10 60
Deltoids, Tris, and Flexors
Arnold Presses 3 x 10-12 30
Dumbell Lat Raises 3 x 10-12 80
Close-Grip Benchpress 3 x 8-10 185
Lying Barbell Extensions 2 x 8-10 80
Tricep Pushdowns 2 x 8-10 120
B-t-B Bar Wrist Curls 2 x 10-12 100
These are my current weights for each lift as of last week. I am 5'6" 190lbs I am trying to get down to 165-170lbs.
For ab excerices do 50 crunches alternating right to left, left to right(if this needs more explanation than ask), then 30 hip raises(lay down on a becnh with your hands grasping the bench slightly behind your head, raise your legs while keeping them together straight up in the air and push up with your hips lifiting them off the bench), after that do 50 leg raises(again ask if this needs more explanation). Do the ab workout on leg days.
On chest and back days I ride for an hour on the bike after lifting, if you use the bike don't go easy, make it hard or else it won't do anything. You can also run the treadmill, etc. I also ride the bike for an hour on friday. I lift Monday-Thursday and also ride friday. Each workout should take approximatley 1.5 hours if you do it right, not counting cardio. That is 6 hours lifting plus 3 hours of cardio. Everyone should be able to make that time for themselves during the week to stay in shape.
Also before I forget, do 2-3 warm up sets at the beginning of each day before your first core lift. Like if I am benching let's say 225 I would start out with 135, then bump it up to 185, then to 225 to start my sets.
Stay motivated, and push yourself. Lifting is a one man game, only you know how much you put into and that is how much you will get out of it. I love lifting.
cut out the junk,eat freash cooked food low carbs,and start of slow with the work out,and dont be doing any heavy weights that builds bulk you want to do loads of light weights and hundreds of sit ups (crunches) and swimming then when you lost some weight start runing but not before you lose weight otherwise you will damage your knees :)
Every time you get tempted by fat foods, stop, take a deep breath and look at the big pictures. Would you rather be thinner, sexier a few months from then or have a donut now?
I would also advise you to stop smoking herb. Munchies can be a killer.
I heard it on TV quite some time ago on a beer show. Who knows if what is true, but if you think about it, beer is loaded with, yeast, hops, barley, water and such, so it makes sense why a beer a day would be good for you. Take the alcohol out and it's even better, but I mean come on, what would be the point of beer, without the alcohol? Fuck that man. I never drank no non-alcoholic beer. :pQuote:
Originally Posted by slipknotpsycho
Eat natural foods. No preservatives, sugars, salty foods, oily foods. Try to eat 4-6 smaller meals a day to keep your metabolism going throughout the day, don't eat before you go to bed, eat fish or chicken instead of beef most of the time. If you follow a healthy diet throughout the week, one meal a week you can have whatever you want. Frank Sepe's The Truth is a great book, along with any Arnold book.
My advice is to work out and do cardio along with a healthy diet and you should lose weight, tone up, get stronger, and build muscle. By healthy diet I don't mean you have to go vegan or anything. Just cut out the manufactured foods, try to go to Whole Foods even though they are expensive as fuck. Eat lots of protein, and carbs(good carbs not empty carbs).
The hardest part is the first month after that it is all downhill. Plus smoking weed after a hard workout is probably in the top 10 best feelings a man can have.
My routine got fucked transferring from excel lemme know if anyting confuses you.
if you starve yourself, you trick your body into losing fat, but when your body catches up, the fat cells will automatically close because you need fat for energy and warmth, since the fat cells will close and since your not eating, the body has no way of getting nutrients, so then i goes to the next best thing, it starts eating away at your muscles. thats why people who are anorexic have no muscles, because their body ate away at them for energy, thats why starving yourself doesnt work, you may think your losing weight, but you still have all that fat, its the muscles thats goneQuote:
Originally Posted by lil josh
Exactly. Smart girl. :)Quote:
Originally Posted by Samwhore
I don't need to add anything more. It's clear as day why someone shouldn't starve themselves. Sure, you'll be thin, but a gross, skin sagging thin. Like Nicole Richie, bleh! She looked better with meat on her bones. Something to grab a hold when, well, that's a different thread. :p
Thanks for the support everyone. Today has been OK. For breakfast I had an egg, ham, and wheat tortilla burrito, for lunch at around 2 I had a sandwich with portugese roll, mustard, ham, cheese, and lettuce. Then tonight for dinner I am having turkey, stuffing, and veggies. I choked though, cuz I saw ice cream and it looked so good. Tommorow I am officially starting.