[quote]Professor X wrote:
Who told you to give it up? Were you told to be more consistent? Why lie?[/quote]
True. You motivate the hell out of me. I just want to go out there and pull some serious weight now.
Now that we’ve established that, can you go ahead and motivate someone else for a bit? I’ll PM you if I need more motivation.
I like this guy. For some reason I think we’ll be seeing some impressive pics/numbers in the future. As far as the past… Who gives a shit? None of us popped out of the womb with a barbell on our backs. He’s into it now, that’s what counts.
Enjoy the newbie strength gains and fat loss for now Nano. Stick with compound lifts and clean, unprocessed foods and maintain your intensity and consistancy in the gym. Later when you’re ready to ramp it up all the research will benefit you.
Oh, LEARN HOW TO SQUAT! Even if you need to use a broomstick.
[quote]Professor X wrote:
nanobyte wrote:
What is your point, already?
That your past actions imply that you aren’t very serious. That you need to make consistency your primary goal and that even your diet is of lesser concern if you can’t make it to the gym regularly. That if you want to make major changes between right now and a year from now, that is where you start.[/quote]
It always baffles me when people post on the beginner thread and then criticize the advice as wrong or too tough. This is a tough path you are headed down, and if you are not serious, you are wasting your and everyone else?s time. Prof X?s point is consistency, consistency, consistency. I could not agree more. When I look around me at the successful people in weightlifting, and life, it is due to one primary reason: consistency. Every week, these people do what they set out to do, regardless of what they have to do to get there.
To be successful in this game you need to focus on, (in order of importance):
Consistency
Diet
Exercise form
Exercise program
Exercise weight used
Without consistency, diet and good exercise form, your exercise program and exercise weight will help you accomplish nothing. Once you agree that consistency has been a major problem, I would then attack your diet. This is what I condensed from your post earlier, quoted below:
Breakfast ? Oatmeal: Glad you eat breakfast, but where is your protein? Your fat?
Snack ? where is it?
Lunch ? where is it?
During the day ? 2-3 protein shakes with flax seeds, maybe some fruit??? This is a lot of shakes. Do you not have a kitchen? Your work moving is not an excuse. Prepare your meals on Sunday for the week. Consistently.
Workout ? Pre-workout: Perfect Burner, Post-workout: whey protein and creatine. I like the post workout whey, but don?t waste your money on the Perfect burner. There is no supplement out there that can overcome a bad diet. When the diet is consistent, then you can supplement.
Dinner ? beef or chicken with fried veggies: Right idea, but why fry anything? Ever? You are trying to lose fat.
Evening ? Stallone pudding or low carb dairy product. Again, a supplement, in another form. Eat real food. Meat and veggies.
Supplements ? A lot. A beginner supplementing this much is like putting high octane gas in a golf cart. No point. Get the diet straight without supplements, or the supplements are a waste.
To put it simply, this is miserable. Especially for someone trying to lose some fat and gain muscle as a beginner. It is missing one very important thing. It is called: FOOD. Everything in here is a supplement except for dinner and a half assed breakfast. Bad. Your supplement bill must be enormous. You have the eating multiple times a day thing down pat, but you have no real food in your diet. My recommendation is to read all of Berardi?s articles, or better yet, order his Precision Nutrition book and follow it to a ?T?, consistently. Your shopping list should look like this, (adapted from Dan John):
Meat
Fish
Eggs
Nuts
Olive Oil
Fresh Veggies
Fresh Fruit
No supplements
Good luck,
Chris Paul
I’ve shared a couple of your problems, so i’ll share my experiences.
I’ve found that fat will come of your calves and forarms, then quads and upper arms, then last the midrift. It’s a bitch, but i think it must be related to the way the fat was layed down (by being a FVFB).
Cadio gets easier and more fun as you get more fit… get a hr monitor and work to that, try rowing at 140-160 bpm for 40 mins or so at a rate of 20… and learn to do it properly. this will also help with muscular endurance. You will find this easy at first and once you have a base of fitness, try some HIIT.
I think on the whole people who are fit underestimate how hard cardio is when you are very out of shape or especially fat, so build a base first!
Hope this helps.
[quote]steinnes wrote:
Professor X wrote:
steinnes wrote:
It seems that mentioning that you’ve read the site for quite some time thinking about how to best achieve your goals, before dragging your ass off and starting, quite literally pisses some people off around here.
I am amazed that people exist who think that you make progress in the weight room by waiting until you find the “perfect program” before you ever actually start lifting. Do you think the guy he listed as his goal avoided training until he went to internet school for a year and a half?
This is bodybuilding. People were building phenomenal physiques before there ever even was a unified training strategy. That should tell you something. There is no perfect training program. That means “thinking about how to best achieve your goals, before dragging your ass off and starting” is quite possibly the worst excuse for why you haven’t hit the gym that anyone could think of. To think it took over a year and a half of “thinking” makes it worse.
Man, who ever said anything about “the perfect program” – just reading articles (especially on nutrition) and having an interest in something doesn’t mean you’re searching for the holy grail program that will fix you up in a couple of weeks.
I do agree that hanging around on the internet reading is perhaps time better spent in the gym – no doubt about it, but if you work at a computer all day, you end up reading a lot, and I’d think people wouldn’t be offended that someone reads this site out of interest even if that person isn’t working out?
Someone comes on here and asks for comments on his workout routine and diet, and for some reason you see fit to reply only to question his dedication because he mentions in passing he’s been lurking here for a year and a half.
Anyway, I’d think it’s good that experienced lifters such as you have no other comments to make than that he should do more of what he’s doing :-)[/quote]
I hope you did not read articles on nutrition for a year and a half and came up with the diet posted above. Not good. See my post above. And maybe the ?experts? you came to for advice are right and you just don?t want to face that you are not as dedicated as you thought you were. Not a slam, but a reality check. As someone who has been doing this for a long time, it amazes me to hear what people think is dedication. For just a second, think that the advice you are getting is good advice.
Yea…i really dont get the perfect program thing either…I’ve never followed a pre made program…i just tried different things and i’ve made good progress…especially with my strength. Its really not hard…you lift heavy things in different ways about 6 days a week. Even that is secondary to diet and sleep.
[quote]Kruiser wrote:
Oh, LEARN HOW TO SQUAT! Even if you need to use a broomstick.[/quote]
Oh, I know how to squat. Atleast, as far as I know. I focus on keeping my back in a good position, my feet perpendicular to my shoulders and my heels nailed to the ground. I go quite low, but I don’t go into a joint lock with my knees.
But I usually just squat 110lbs for 6-7 rep sets. It’s not quite enough to fire my quads for some reason. I just don’t feel confident loading up stuff on a rack and squatting it, because I’m afraid of failure, and have no spotter.
I have been practicing my front squats, and find them quite a bit more difficult. Not sure if that’s normal or not.
I guess DB squats could be a route.
One legged ones would be a stretch outside my league probably.
Sissy squats too.
[quote]chris paul wrote:
Breakfast ? Oatmeal: Glad you eat breakfast, but where is your protein? Your fat?
Snack ? where is it?
Lunch ? where is it?
During the day ? 2-3 protein shakes with flax seeds, maybe some fruit??? This is a lot of shakes. Do you not have a kitchen? Your work moving is not an excuse. Prepare your meals on Sunday for the week. Consistently.
Workout ? Pre-workout: Perfect Burner, Post-workout: whey protein and creatine. I like the post workout whey, but don?t waste your money on the Perfect burner. There is no supplement out there that can overcome a bad diet. When the diet is consistent, then you can supplement.
Dinner ? beef or chicken with fried veggies: Right idea, but why fry anything? Ever? You are trying to lose fat.
Evening ? Stallone pudding or low carb dairy product. Again, a supplement, in another form. Eat real food. Meat and veggies.
Supplements ? A lot. A beginner supplementing this much is like putting high octane gas in a golf cart. No point. Get the diet straight without supplements, or the supplements are a waste.
To put it simply, this is miserable. Especially for someone trying to lose some fat and gain muscle as a beginner. It is missing one very important thing. It is called: FOOD. Everything in here is a supplement except for dinner and a half assed breakfast. Bad. Your supplement bill must be enormous. You have the eating multiple times a day thing down pat, but you have no real food in your diet. My recommendation is to read all of Berardi?s articles, or better yet, order his Precision Nutrition book and follow it to a ?T?, consistently. Your shopping list should look like this, (adapted from Dan John):
Meat
Fish
Eggs
Nuts
Olive Oil
Fresh Veggies
Fresh Fruit
No supplements
Good luck,
Chris Paul
[/quote]
Thanks!
You’re probably right on the diet, that it lacks real food. I actually ate a hamburger for lunch, before reading this advice. But I doubt that’s good as a staple meal.
You’re right that I’ve been neglecting this issue, since it takes some planning. Going to a grocery store for the week instead of buying every couple of days.
I fry the veggies cause I prefer their taste that way. And I wasn’t aware frying them would hinder my fatloss?
What should my fat/protein/carb value be for a good healthy breakfast?
As for the fresh veggies, they’re quite expensive here, rivalling my huge supplement receipts.
[quote]chris paul wrote:
I hope you did not read articles on nutrition for a year and a half and came up with the diet posted above. Not good. See my post above. And maybe the ?experts? you came to for advice are right and you just don?t want to face that you are not as dedicated as you thought you were. Not a slam, but a reality check. As someone who has been doing this for a long time, it amazes me to hear what people think is dedication. For just a second, think that the advice you are getting is good advice.[/quote]
Hey, maybe you meant this for the OP, and not me? But as for me, I wasn’t bashing the advice being given here (just the negativity), and nanobytes diet is flawed in many ways, I think he knows that as well.
Either way, I think the inclusion of the fact that he’d been reading here for some time rather meant he’d already absorbed some information, and was now in the difficult process of trying to put it into effect, and I’m sure comments such as yours Chris, are greatly appreciated (and possibly required to see some good results 
Oh, I know how to squat. Atleast, as far as I know. I focus on keeping my back in a good position, my feet perpendicular to my shoulders and my heels nailed to the ground. I go quite low, but I don’t go into a joint lock with my knees.
But I usually just squat 110lbs for 6-7 rep sets. It’s not quite enough to fire my quads for some reason. I just don’t feel confident loading up stuff on a rack and squatting it, because I’m afraid I’m afraid of failure, and have no spotter.
I have been practicing my front squats, and find them quite a bit more difficult. Not sure if that’s normal or not.
I guess DB squats could be a route.
One legged ones would be a stretch outside my league probably.
Sissy squats too.
Wait, a frigging minute…!!!
[quote]nanobyte wrote:
But I usually just squat 110lbs for 6-7 rep sets.[/quote]
But earlier you said…!
nanobyte, get over your 'fear" of hitting an exercise any exercise. What I think others are trying to tell you in different ways is this undertaking of transforming ones body (and yours is pretty out of shape at this point) takes commitment (not excuses) dedication (hey, I’m dedicated), discipline, determination, and finally consistency!
Don’t get to fancy right now just eat healthy and consistently go to the gym and dedicate that forty five minutes to intense training from a basic movement program.
Do this without fail for a year and you will make big changes for the better.
D
[quote]
Thanks!
You’re probably right on the diet, that it lacks real food. I actually ate a hamburger for lunch, before reading this advice. But I doubt that’s good as a staple meal.
You’re right that I’ve been neglecting this issue, since it takes some planning. Going to a grocery store for the week instead of buying every couple of days.
I fry the veggies cause I prefer their taste that way. And I wasn’t aware frying them would hinder my fatloss?
What should my fat/protein/carb value be for a good healthy breakfast?
As for the fresh veggies, they’re quite expensive here, rivalling my huge supplement receipts.[/quote]
Foods are fried in oil. Usually unhealthy oils. Non stick spray will work well to help you saute the veggies. Where are you that the veggies are so expensive, and supplements are cheap? I hear most people outside of the US complain about the cost of supplements.
As for diet advice, I won’t pretend to be the expert. I will just point you in the right way:
The Athlete Diet: From North American Diet to Athlete Diet: Tips for Making the Transition by Dr. John Berardi
http://www.T-Nation.com/readTopic.do?id=1000588
G-Flux: Building the Ultimate Body
by Dr John M Berardi
http://www.T-Nation.com/readTopic.do?id=909183
Tailor-Made Nutrition, Part I
Tailor-Made Nutrition, Part II
Tailor-Made Nutrition, Part III
by Dr. John M. Berardi
http://www.T-Nation.com/readTopic.do?id=856188
http://www.T-Nation.com/readTopic.do?id=869278
The First Stop on the Road to Muscle
by Dr. John M. Berardi
http://www.T-Nation.com/readTopic.do?id=712269
These are just some examples. Read all of Berardi’s work here. Then hit:
The New Diet Manifesto
The Ultimate Guide to T-Man Dieting
by Chris Shugart
http://www.T-Nation.com/readTopic.do?id=459229
If you can afford it, Precision Nutrition is an excellent tool.
If there is one thing that is consistent on this board, it’s that Prof X consistently posts about consistency. By the way, it consistently works. String together two days, then two weeks, then two months and so on, and progress is inevitable.
Everyone needs to stop posting every nutrition and training article on the site.
You need to eat protein at every meal. Avoid big time carbs towards the end of the day. Focus on eating 500 calories per meal, 6 meals a day.
There’s your nutrition program. It will work better than any other program for you right now. As far as a training program? Hit 4-5 exercises hard and heavy. If you can jump without falling to the ground after leg day, you’re not training hard enough.
Good look, and be sure to post pics when you achieve a transformation.
Nanobyte,
Do you workout at a gym or at home? It is my belief that heavy squats are key to big gains. I should qualify that heavy with relative. In other words heavy to you. If you work out in a gym don’t be afraid to get a spot from someone who knows what he is doing. A good squat rack can also take away some of the insecurities you might feel from squatting.
Something’s wrong. You can deadlift 187 and t-bar row 132…
Ditch all those supplements and start buying some whole food.
[quote]nanobyte wrote:
Deinabolic wrote:
nanobyte wrote:
My goal
Lotsa drugs and a razor for that head and you’ll be golden.
How’re you eating?
My diet varies.
For breakfast I usually have about a cup and a half of oatmeal (microwaved and salted).
During the day I’ll drink a micellar casein protein shake (Micellar Edge from Iron Tek). I drink about 2 or 3 of those while I’m at work. Usually I mix in some flax seeds.
I also started eating some fruit while at work, I like strawberries so I go with those. With them, I drink some stinging nettle tea.
For dinner I’ll have either some beef or chicken with some fried veg. I buy frozen bags of broccoli as well as bags of mixed veg like carrots, swede strips, water chestnuts, baby corn, etc.
In the evening, if I’m hungry, I’ll have some Sly Stallone pudding (20gr protein, 100kcal), or a low-carb dairy product.
During workout I’ll typically drink something called “Perfect Burner”, which is basically just a bit of caffeine and alot of L-Carnitine.
In post workout, I drink AST’s micronized creatine HSC, one scoop, followed by a whey protein shake (44grams of whey protein isolate).
Supplements: Alot. I take an iron-free multivit/mineral tablet, some omega-3 (from cod liver oil), CLA, Citrus bioflavonoids, Quercetin, Milk thistle, dandelion root, along with psyllium husk pills. And I try to down some extra virgin olive oil when I feel like it.
I used to take Hydroxycut (fat burner), but I found they were giving me some anxiety in the evening so I’ve cut them.
My diet is a bit of a Frankenstein, and I must admit I don’t pay enough attention to calorie intake. I’m at odds whether to eat for muscle gain or adipose loss.
I try to follow Ori Hofmeikler’s tips from The Warrior Diet on eating alot in the evening and light during the day, protein before carb. Since that worked for a close friend of mine.
Mostly I just try to eat clean stuff.
Any tips?[/quote]
[quote]B-Mac13 wrote:
Something’s wrong. You can deadlift 187 and t-bar row 132…[/quote]
What do you mean?
[quote]superdad4 wrote:
Nanobyte,
Do you workout at a gym or at home? It is my belief that heavy squats are key to big gains. I should qualify that heavy with relative. In other words heavy to you. If you work out in a gym don’t be afraid to get a spot from someone who knows what he is doing. A good squat rack can also take away some of the insecurities you might feel from squatting.[/quote]
I work out at a gym. They do have racks, and I’ve used them. It’s just some mental block I have about going heavy enough on a squat.
Mostly cause I’m 24 and I haven’t taken good care of my knees. So my line of thinking was to build up on the other lifts, do the hacksquat machine, and prepare my kneejoints before going for the real thing.