HELP! I wanna get more fit and defined...but not sure what to do?

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    Jun 28, 2011 12:20 AM GMT
    To anyone that reads this...go ahead and look at my profile and let me know what I can do to improve my bod! I have been trying for years and I have yet to get the more defined arms and abs. I lost weight from HS to now ( In three years went from 215lbs to about 170lbs and kept it that way) But I want any advice that anyone wants to give someone who is trying! Anyways have a good day guys!!
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    Jun 28, 2011 12:24 AM GMT
    Eat healthy, workout, and wish upon a star.
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    Jun 28, 2011 1:28 AM GMT
    Congrats on your success with the weight loss. That shows you've got great determination.

    I see that you weight train only 2 times a week and do cardio 3 times.

    Can you increase the frequency for both? If so, you'll see results faster
  • barriehomeboy

    Posts: 2475

    Jun 28, 2011 1:49 AM GMT
    Sugar is your enemy, not fat. Look at the labels and cut everything out of your diet that has sugar in it. You'll be lean and mean with washboard abs in 6 months.
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    Jun 28, 2011 1:54 AM GMT
    hey thanks!! that all helps!! lol any more advice will be appreciated!!
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    Jun 28, 2011 2:19 AM GMT
    paulflexes saidEat healthy, workout, and wish upon a star.


    +1

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    Jun 28, 2011 2:34 AM GMT
    Look at this guy's profile. His diet guide is just great. I have it printed on my fridge door and since then I have gained definition. No joke. Fellow it exactly and you will lose fat.

    http://www.realjock.com/shredcutback
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    Jun 28, 2011 3:21 AM GMT
    Hire a trainer.
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    Jun 28, 2011 3:23 AM GMT
    Eat right. Work out. Rest. Rinse and repeat.

    First law of thermodynamics... you need to expend more calories than you consume to lose weight.

    To figure out your caloric need, use the Basal metabolic equation:

    (6.23 x weight in lbs) + (12.7 x height in inches) - (6.8 x age) + 66 = Basal metabolic rate (or resting metabolic rate).

    This is the number of calories your body burns on a daily basis without any added activity.

    Take that number you calculated and multiply it by the Harris-Bennedict coefficient (this formula takes into account how active your lifestyle is):

    Sedentary: BMR x 1.2
    Slightly active: BMR x 1.375
    Moderately active: BMR x 1.55
    Active: BMR x 1.725
    Extremely active: BMR x 1.9

    Finally subtract 500 from that last number you calculated, and that will tell you how many calories you should be consuming on a daily basis to lose weight (conversely, to gain weight add 500-1000 calories).

    Make sure the calories you ingest are "clean." That means healthful foods: lean protein, good carbs (brown rice, whole wheat pasta, steel cut oats, et cetera), good fats (olive oil, avocado, Omega-3s), veggies, and fruit. Also, this should be broken down into about 40% carbs, 40% protein, and 20% fat. No soda, corn syrup, fast food, heavily processed foods, high sodium... you know the drill.

    Weight train 4 days a week, because building muscle will increase your metabolism. Split your routine into muscle groups with two days devoted to cardio (exempli gratia, Sunday: legs, Mon: chest/biceps, Tues: 20-30 minutes cardio, Wed: back/triceps, Thurs: shoulders/abs, Fri: 20-30 minutes cardio, Sat: rest). Bodybuilding.com is a great place to get started if you need workout regimens or examples of proper form/exercises.

    Lastly sleep is important, because that is when your body builds muscle. Make sure you get a good rest each night.

    That's all there is to it.
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    Jun 28, 2011 3:25 AM GMT
    Motivation is the key. We all want to be loved. As you work out and eat right, remind yourself that in the gay male community your worthiness to be loved is in equal proportion to your low body fat percentage. icon_biggrin.gif
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    Jun 28, 2011 4:00 AM GMT
    cityaznguy saidLook at this guy's profile. His diet guide is just great. I have it printed on my fridge door and since then I have gained definition. No joke. Fellow it exactly and you will lose fat.

    http://www.realjock.com/shredcutback


    I laughed at the microwave magic myths he believes in and the artificial sweetener myths. Microwaves work by emitting microwave radiation from a magnetron. Microwaves are electromagnetic radiation with a higher frequency than radio waves and lower frequency infrared light (both of which are harmless, unless you get cancer from your remote control or your phone (which is not happening on a theoretical level or in scientific studies). They are at a frequency that specifically excite water molecules, so it speeds up the vibration of water molecules, increasing their heat. They are in NO way dangerous, do not leak, and will NOT cause cancer. They are actually one of the best ways to cook vegetables to maximize nutrition if steaming because of the fast cook time (longer cook times = more nutrition loss due to leaching of water soluble B-vitamins). Infrared light has a slightly longer frequency than visible light. After visible light (red-purple), you get ultraviolet light, which causes vitamin D synthesis and promotes skin damage/cancer at high volumes. After UV comes X rays and gamma rays which damage your DNA, but they don't seem to think it's significant enough at the dentist to give you a lead coat anymore in 2011. So, hopefully, this convinces you that microwaves do not cause cancer, just as the toothfairy isn't real either.

    Artificial sweeteners are mostly inert substances. This means you eat them and they are not absorbed through your intestines and just pass out through your feces. They are not unsafe and you would do well to research the one you like before ingesting a lot of it. They can cause diarrhea if you eat too much. They don't cause cancer. Thanks.

    He's right about the people not genetically having lower abs though. I'm not a fitness model like him, but I know more than he does and won't ever be shown as much encomium and deference as he gets for my knowledge due to not having symmetrical connective tissue. Fitness models aren't working any harder than many people who go to the gym and know more about fitness and nutrition, nor can they lift as much weight as me or out run or out swim me. They just look good because our society values symmetry over form, function, and disease risk.

    Anyhow, that's my mean jealous queen inside. Follow the fitness model's nutrition and fitness plan. I'm sure he knows what he's talking about....

    OP: Congrats on the weight loss. You've made tremendous progress and are in your weight-for-height appropriate range. If you want to look ripped, you're going to have to lose even more body fat, which means you need to look for places in your diet where you are overeating. You'll likely have considerable more definition at 165, so make that your next goal. It's still a healthy weight either way if you decide to or not to lose weight.

    Whoever said sugar is the devil, are you advocating him not eat fruits, vegetables, and skim milk? What nonsense. How is sugar metabolized differently than complex carbohydrates? It's not. It's redundant metabolism (we can break down sugar in the oral cavity and throughout the small intestine with a variety of enzymes that convert starch into glucose, which is SUGAR. People who bash sugar are probably referring to eating eating too much food in general, eating candy, eating chocolates, and eating many things of little nutritional value (other than calories). It is impossible to not eat sugar and live because your body requires at least 150g a day of carbohydrate, which IS SUGAR.

    Increase the cardio, do crunches for abs to be toned, and really focus in on the diet. I personally am at a point where I need to do the same because I'm losing my definition from not being strict with my diet recently and just plateauing in the gym and cross training too much.
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    Jun 28, 2011 4:43 AM GMT
    miamimasseur saidMotivation is the key. We all want to be loved. As you work out and eat right, remind yourself that in the gay male community your worthiness to be loved is in equal proportion to your low body fat percentage. icon_biggrin.gif


    Wow this is horrible thinkIng but makes sense
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    Jun 28, 2011 6:52 AM GMT
    Hmmm ok not a nutritionalist and won't make that claim... but there has been some comments on Microwaves....

    Microwaves, like any form of cooking alters the chemical structure of food. This can enhance the breakdown or slow it, form radicals, etc. When you cook with a microwave you are using an alternative energy delivery which excites the molecules to make them hot. In this case the excitation is delivered through the absorption of the electromagnetic energies/waves. This causes the molecules to vibrate (thus the hot) and if sufficient energy is imparted can cause chemical bonds to break within molecular structures. These then form new intramolecular bonds (within the molecules), or intermolecularly (with other molecules), can remain 'broken' in a new neutral state, or can form semi-stable radicals (which may react later). What these new molecules are and what they will do in your system depends on their new chemical structures. Harmful? Benign? Beneficial? Probably a mix...

    But microwaves are not the only things that do this, any cooking device alters the chemical structure. As for it being more or less healthy than the alternatives? I'm not sure. Cooking with oil has the potential to generate numerous radicals as the oils break down and react with the 'foreign' compounds at the high temperatures. The reality is to try to use these options in moderation; the point of cooking is not just to have 'hot food' (which I'm the first to admit I like my dinner warm at the end of the day) but to limit potential negative impacts (e.coli, salmonella etc) of what we are eating on our systems, or make the form more appealing (wet flour anyone?).
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    Jun 28, 2011 7:25 AM GMT
    Sweet God, sometimes I wish I had the time and the energy to police through forums with people spouting "facts" when they don't know what the hell they're talking about.

    Microwaves have a lower frequency than infrared heat, people.

    In order of highest frequency (highest energy/most damaging) to lowest frequency:
    Gamma rays
    X-rays
    Visible light
    Infrared (stoves/ovens)
    Microwaves

    So, if you're going to be terrified of microwaves, just don't heat anything. Ever. Also, what's worse is light. All light. And God forbid you get an x-ray.

    So when you're cold and stumbling around your pitch-black home, I just hope you don't break something. That'd be awkward. icon_rolleyes.gif
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    Jun 28, 2011 7:37 AM GMT
    miamimasseur saidMotivation is the key. We all want to be loved. As you work out and eat right, remind yourself that in the gay male community your worthiness to be loved is inversely proportional to your body fat percentage. icon_biggrin.gif


    There - fixed it. It can't be equally proportional to lowness of body fat. Doesn't make sense (yes, I am such a douche).

    Try out Crossfit. Bit expensive but the only thing that worked for me (after spending years and years in regular gyms). Indiana has plenty, you can find links to them here http://www.crossfit.com/cf-affiliates/
    Bloomington, Carmel, Crown Point, Dyer, Evansville, Fishers, Fort Wayne, Franklin, Indianapolis, Lawrenceburg, Lebanon, Madison, Noblesville, South Bend, Valparaiso, West Lafayette. Try a couple of places to make sure it's a good fit. Good luck.
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    Jul 01, 2011 2:39 AM GMT
    FierceEyes saidSweet God, sometimes I wish I had the time and the energy to police through forums with people spouting "facts" when they don't know what the hell they're talking about.

    Microwaves have a lower frequency than infrared heat, people.

    In order of highest frequency (highest energy/most damaging) to lowest frequency:
    Gamma rays
    X-rays
    Visible light
    Infrared (stoves/ovens)
    Microwaves

    So, if you're going to be terrified of microwaves, just don't heat anything. Ever. Also, what's worse is light. All light. And God forbid you get an x-ray.

    So when you're cold and stumbling around your pitch-black home, I just hope you don't break something. That'd be awkward. icon_rolleyes.gif


    QFT.
    This is exactly what I said in my post, yet JJCrush comes after someone with real nutrition background (me) and makes bullshit up about microwaves.

    OMG IT'S A SPACEBOX THAT WITCHES MAKE.