So I want to lose about 20 pounds right...

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    Aug 04, 2007 9:47 AM GMT
    ... and being a Wrestler, I know how to drop the weight fast, using a water and tuna diet, but I really want to try a different path. A path that doesnt involve possible starvation, lol. Any advice?
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    Aug 04, 2007 12:54 PM GMT
    To answer that question, it would be helpful to understand why you want to be 5'11" 135# - that's mighty thin...unhealthfully so, in fact.

    J.
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    Aug 04, 2007 7:37 PM GMT
    I lost 20 pounds pretty quickly by taking up rugby and relying on Wild Oats for all my grocery shopping. They hardly stock anything with additives or preservatives there. I think there's something to that. The thing preservatives seem best at is preserving body fat.
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    Aug 05, 2007 12:23 AM GMT
    anything from 180-125 is heathly for a person 5'11", it just depends on how fast you lose it, if i was to cut that much weight in say.. any less then a three week period, it could be harmful to my heart.
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    Aug 06, 2007 9:18 PM GMT
    Lower your total intake to sub 1500 cals per day. Up the protein content to 50 percent (about 200 grams)- . Carbohydrates to 30 percent (about 100 grams) - keep to low glycemic foods, and fats to no more than 20 percent about 35 grams. Break this down to 6 meals a day. Heavier in the AM - really light in the evening. You can maintain this for about four weeks before you start to blow your metabolism. Cut out all alcohol - YES - ALL Alcohol. One meal a week - eat like a total pig. Carbo/chocolate/fat- go crazy. Then go back to the routine.

    Add a high intensity cardio routine - one hour twice a day - aerobics style - running, biking, rowing, you know that fun stuff. start light for first five minutes - then for the next twenty minutes switch between an all out sprint for one minute and a slow jog for next minute. Do this for first 20 minutes, Take a five minute jog to catch your breath - then start a build - one minute on each intensity level from 10 to 20 then a five minute jog - and go back to switch between 10 and 20 level for one minute a piece. Jog down for the last 10 minutes. Go home and drink a ton of water and pray that you can do this a second time today. Do this six days a week.

    If you're not ripped by the end of the month - take two weeks with a 4 day a week 30 minute lite work out and begin again.
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    Aug 06, 2007 9:29 PM GMT
    hyphieboyz77:

    Really interesting and detailed advice. One quick question: You say, "One meal a week - eat like a total pig. Carbo/chocolate/fat- go crazy. Then go back to the routine."

    What is the function of this? Is it to help stimulate your metabolism to make sure you don't "shut down" and that you continue to burn calories at a decent rate?
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    Aug 06, 2007 9:36 PM GMT
    hyphieboyz77's advice sounds a lot like the information contained in "The Abs Diet" by David Zinczenko (sold by Mens Health)... My understanding of the "Pigging out" one meal a week, is both to keep your matabolisim on it's toes, as well as to help a person stick to a diet by not making you cut out all things bad.
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    Aug 06, 2007 10:24 PM GMT
    thanks Hyphieboyz77! its nice to get some real advice!
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    Aug 08, 2007 6:19 AM GMT
    Yes - the one meal a week is to stimulate your metabolism and keep it from shutting down. Your body can only really grab so much in a sitting so even though you're dropping a ton of calories you usually end up actually loosing more because of that boost. Notes not from anything specific -= just my bg in sports science and nutrition. Glad to see some of the programs being sold using the logic.
    k
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    Aug 08, 2007 9:04 AM GMT
    pigging out once a week is a waste of time and has no merit to it. The body takes more than one day to adjust to the level of food you supply and all you are doing in effect is slowing down the metabolism by creating the camel effect ie store the calories and conserve as much as possible. The same holds true for daily cycles.

    You are far better off doing a weekly cycle something like this:

    Week 1 2000 calories per day
    Week 2 1800
    Week 3 1900
    Week 4 1700

    and so on and so forth 200 down 100 up until you hit a minimum at yuor height and weight, without knowing your true body shape 1400 is your minimum by the time you hit it your body will have adjusted to the lower calorie level and you wont feel so hungry anyway.

    Up the protein who said that? When you can build muscle at .8g per KG of bodyweight then there is no beneficial reason to up the protein especially as all you are doing by that is providing a food source that is harder for the body to breakdown so it will look to glycogen in the muscles as an immediate source whilst its doing that.

    For a good strategy download this:

    www.admfitness.com/diet.doc

    but it needs to be symbiotic with the training schedule so have a look at this:

    www.admfitness.com/bfg.doc

    and you can forget additional CV as thats not catered for in the plan and not essential. At that calorie intake if you add anything extra to the plan you need to add on calories. If you feel the workouts aint hard enough then it means you aint pushing yourself hard enough in them or doing them correctly

    Good luck
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    Aug 08, 2007 9:07 AM GMT
    cardio takes 40 mins to burn 500 calories it takes seconds not to eat them in the first place!

    try doing a weights session with supersets and quads and minimal rests and then tell me your CV system doesnt get a workout


    I blame Jane Fonda she has installed the mentality in society that you must run to lose weight, its not so shrude for fat loss tho and sure as hell is not an efficient use of time!
  • FrontRowIn

    Posts: 133

    Aug 08, 2007 8:56 PM GMT
    I'm big on naturopathic medicine. One thing my doctor recommended is cutting all sugar, dairy and wheat (pretty much anything with gluten). If you're going to eat anything fried, stick to foods that are not fried in trans fats. I'm trying to do the same as you (lose 20 pounds).
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    Aug 08, 2007 9:44 PM GMT
    I don't know where you're getting your healthy weight information - but take a look at this - by their approach you'd be 6'0", and should weigh a minimum of 146, even if you qualify as "small frame". Your desired weight of 135 is too low.
    ===============================================

    FYI -- Ideal Weights according to the Metropolitan Life Insurance Company tables (1983)

    Weight Chart for Men
    Weight in pounds, based on ages 25-59 with the lowest mortality rate
    (indoor clothing weighing 5 pounds and shoes with 1" heels)

    Height
    Small Frame
    Medium Frame
    Large Frame

    5'2"
    128-134
    131-141
    138-150

    5'3"
    130-136
    133-143
    140-153

    5'4"
    132-138
    135-145
    142-156

    5'5"
    134-140
    137-148
    144-160

    5'6"
    136-142
    139-151
    146-164

    5'7"
    138-145
    142-154
    149-168

    5'8"
    140-148
    145-157
    152-172

    5'9"
    142-151
    148-160
    155-176

    5'10"
    144-154
    151-163
    158-180

    5'11"
    146-157
    154-166
    161-184

    6'0"
    149-160
    157-170
    164-188

    6'1"
    152-164
    160-174
    168-192

    6'2"
    155-168
    164-178
    172-197

    6'3"
    158-172
    167-182
    176-202

    6'4"
    162-176
    171-187
    181-207

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    Aug 08, 2007 11:13 PM GMT
    According to that scale, then I should be 3" taller! I am obesse!
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    Aug 08, 2007 11:19 PM GMT
    You know what that scale means, NYC - and most bodybuilders would be over the limit. Besides, you didn't read the fine print.

    You're 5'8" 180. That's 5'9" in 1" shoes, the upper limit for which is 176#. Were you to be ONE INCH taller, you'd even fall within their guidelines.
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    Aug 08, 2007 11:32 PM GMT
    Of course I was being humerous!
    But I consider myself very small framed... My wrist circumference is only 6" and my waist 28"...
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    Aug 09, 2007 12:19 AM GMT
    Calculating Your Frame Size
    Following is the method the Metropolitan Life Insurance Company used to calculate frame size:

    Extend your arm in front of your body bending your elbow at a ninety degree angle to your body so that your forearm is parallel to your body.

    Keep your fingers straight and turn the inside of your wrist towards your body.

    Place your thumb and index finger on the two prominent bones on either side of your elbow, then measure the distance between the bones with a tape measure or calipers.
    Compare to the chart below. The chart lists elbow measurements for a medium frame - if your elbow measurement for that particular height is less than the number of inches listed, you are a small frame - if your elbow measurement for that particular height is more than the number of inches listed, your are a large frame.

    Elbow Measurements for Medium Frame Men

    Height Elbow Measurement

    5'2" - 5'3" 2-1/2" to 2-7/8"

    5'4" - 5'7" 2-5/8" to 2-7/8"

    5'8" - 5'11" 2-3/4" to 3"

    6'0" - 6'3" 2-3/4" to 3-1/8"

    6'4" 2-7/8" to 3-1/4"
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    Aug 09, 2007 12:26 AM GMT
    NYC:

    PS: At my height (5'11") and my elbow size (2.5") the chart gives my ideal weight as 149-160. The lowest my adult weight has ever been was 154, after a serious illness when I was 23, and I was skeletal. My contest weight of 185 at 5% body fat is way over the limit, and my offseason weight of 218 is grotesquely so.

    Joey
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    Aug 09, 2007 12:32 AM GMT
    I got you until this part, then I am lost (sorry I am more acustomed to medical terms):

    "Place your thumb and index finger on the two prominent bones on either side of your elbow, then measure the distance between the bones with a tape measure or calipers."

    I assume you place the 1st digit (thumb) and the 3rd digit (index finger) on the CONTRALATERAL elbow...? Meaning the R hand on the L elbow...? Since I think you described to flex your shoulders 90 deg then flex your elbow 90 deg then supinate your forearms so your palms are facing you face, does this mean now I am going to internally rotate both shoudlers with forearms supinated until they hit both contralateral elbows?

    Which 2 prominante elbow bones are you referring to...? There are 3 bones, distal humerus, proximal Ulnar, and proximal radius..

    I am completely confused!
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    Aug 10, 2007 3:01 AM GMT
    After discussing this with BigJoey via private emails, I think I got it this time...

    However, just out of curiosity, how many of you could follow the instruction on how to measure your elbow...?

    I had 3 of my fiends, who are average guys fomr the gym, read it, and all of them were as confused as I was...

    I think the measurement is meant to measure the width of the end of your arm bone, the distal humerus, from the inside to the outside.

    The instructions of all the shoulder and elbow and hands movements were mostly confusing, and unnecessary. As a matter of fact, when your elbow is at the extended position, meaning that they are not bend, there are only 2 palpable bony prominences: the inner and the outter points of the arm bone, or the distal medial and lateral humerus.

    When you bend your elbow, you are exposing the proximal Ulnar, or your forearm bone in your elbow, out of the elbow joint (the olecranon), thus actually exposing 3 bony prminences. You then can choose to measure from the outter arm bone to the forearm bone, or outter arm bone to the inner arm bone... Very confusing...

    There really was no need to bend any joints... Either measurement path will not cross any soft tissue structures. The only oft tissue structure is the Ulnar Nerve inthe Ulnar Nerve Groove, or your funny bone, which will not affect either method of the width measurment as the nerve inside a groove...

    And extending your fingers would contract some forearm muscles just as much as making a fist... But in any case, all the muscles of the forearm will not affect either width measurement methods in any way... The soft tissue is all beyond these bony prominences towards the hand...

    BigJoey said this is easy for most people but it seems only my friends and myself are confused...
  • FrontRowIn

    Posts: 133

    Feb 04, 2009 3:41 PM GMT
    I know a lot of people may disagree on this, but I tried the master cleanse and ended up losing about 18 pounds. After I'd completed the program I managed to keep 15 pounds off.

    If you google Master Cleanse, you'll find a few sites that give instructions on how to do it. Just an fyi on the salt water purge, get up EXTRA early so that you know you're done with it once you go to work.
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    Feb 06, 2009 6:07 AM GMT
    You can start to lose weight by choosing working out the amount of food calories that you eat in each of your daily meals. The best way to effectively lose weight is not by starvation but by gradually varying your daily calorie intake.

    Aerobic activities will help you lose weight faster. Good aerobics include jogging, brisk walking, aerobics machines and cycling. There will not only help you lose weight but also keep your heart healthy and lean. You can reduce the risk of heart problems with a regular aerobic regime.

    A good night’s rest will increase your chances of losing weight. You should ensure that you have enough sleep time every night in addition to taking rest durations after every 72 hours of exercise. Lack of good rest has been found to seriously impede your rate of weight loss.

    Try those and get more tips from
    theweightlossmiracle.com