[quote]Xab wrote:
jCaesar88 wrote:
The only person who’s trolling is you. The apple sauce was there in previous days also. Your whole fitday log is a joke.
Here’s an advice: Squats and milk
Must be a mistake, I threw the rest of it out when I saw how stupidly high in carbs it was. And I do squat. And power clean, and split snatch, and deadlift, and blugarian split squat, and do HIIT, and do tabata shit, and a bunch of other stuff, all in a workout program that’s planned out to about a month and a half from now.
So, I guess you were just stopping in to troll then, huh? [/quote]
Look man, I just re-read the things you said, and it doesn’t add up.
How do you train people, yet: A) Don’t realize that you’re not in cal. deficit
B) Don’t know how much of what you’re eating
C) Don’t realize that something like canned applesauce is not beneficial nutrient source for you
D) Don’t check the nutrients of something you’re about to ingest
?
Look man, I just re-read the things you said, and it doesn’t add up.
How do you train people, yet: A) Don’t realize that you’re not in cal. deficit
B) Don’t know how much of what you’re eating
C) Don’t realize that something like canned applesauce is not beneficial nutrient source for you
D) Don’t check the nutrients of something you’re about to ingest
?[/quote]
Ok, fair enough questions.
A) I always assumed that I was in a calorie deficit. I’m a young guy that’s pretty active, so I suppose I was always kind of waiting for the fat loss to happen, so to speak. Kinda weird I had to cut it this low, but it seems to finally be effective.
B) I used to make approximations about my food intake. Now, it’s all exact.
C) Yes, that was a definite lapse of judgment. Eating a cup of applesauce is apparently like eating 10 apples. It is not a mistake I will make again.
D) I was too hasty that particular afternoon, and I suppose that my logic was overridden by being hungry and short of time. Again, it’s not a mistake I will make again.
And I’m not yet formally training clients, just doing program design and checking form coaching for family and friends. I was just trying to emphasize that I am at least competent in fitness since I can get great results from the people I train and make myself stronger. I’m not yet a personal trainer, but even then, I don’t manage the diets of anyone that I train, and if I were to be a paid trainer, I would likely only have minimal interaction with client’s diets anyways.
Either way, the scale shows I’m clearly losing weight now, and apparently, at a decent rate. We’ll see at the 1 week mark.
Following statements based on assuming that you’re actually not trolling, but trying to figure stuff out:
Big mistake.
Biiiiig mistake. Hope you REALLY fixed that
Nevermind the fact that it was more than likely loaded with HFCS and no quality stuff
So let me get this straight. You would make them bust their ass in the gym cca 3 hours a week, and let them sabotage it by not showing them how to eat in order to achieve desired results? Lol, alright man. W/e works for you I guess
Need this be sugarcoated for you? Believe it or not, I’m just trying to help. You’re just another person who I see is making the same nutritional mistakes that I used to do
Ok man i think too many people are giving you the benefit of the doubt here.
A)Assumption is the mother of all fuck ups. You are 21 and 270 lbs at 28% BF, there fore what you consider “active” is now Null and VOID.
B)Approximations are ALWAYS more than what you think,and are ONLY good for when you’re on gaining mode.
C)Processed foods are ALWAYS more shite than you thought, regardless of calories, etc. IE a regular medium sized apple is about 75 calories. Apple sauce is Pureed apples, high fructose corn syrup, other added sugars and preservatives etc.
Basically, if it didn’t come right from the ground, into a box or bag, you probably shouldn’t be eating it.
D) i hate to sound old-school but haste is waste. Think about it, you can eat clean all day and then have to run somewhere really quick or whatever the bullshit excuse is, and stuff down a honeybun or chocolate granola bar and BOOM!
You fucked up.
Don’t take this the wrong way, but most of us here who really want to help you aren’t going to tell you you’re doing good and that you should go buy a new fanny pack and pack it with snickers bars for “CHEAT meals”. We’re gonna straighten you out until you’re measuring EVERYTHING, counting EVERYTHING, and doing EVERYHTING we say that will get you to the right place. But we’ll also be there at the finish line when you get down to 10%, telling you that you did it right.
even sweetened applesauce has less than 200 calories per cup. a cup of unsweetened applesauce has about half that. (for comparison, a large apple has ~125 calories)
Protip: applesauce isn’t the problem.
OP, how long have you been dieting without taking a break? sometimes after prolonged dieting, your body tends to “fight back” through various means. this can be partially remedied by taking 2-4 weeks of eating at maintenance or SLIGHTLY above.
I suggest you raise your calories to maintenance for at least a couple weeks, then resume dieting. That will likely help you break through your plateau.
[quote]jCaesar88 wrote:
Following statements based on assuming that you’re actually not trolling, but trying to figure stuff out:
Xab wrote: A) I always assumed that I was in a calorie deficit.
Big mistake.
Xab wrote:B) I used to make approximations about my food intake.
Biiiiig mistake. Hope you REALLY fixed that
Xab wrote:C) Yes, that was a definite lapse of judgment. Eating a cup of applesauce is apparently like eating 10 apples. It is not a mistake I will make again.
Nevermind the fact that it was more than likely loaded with HFCS and no quality stuff
Xab wrote: …and if I were to be a paid trainer, I would likely only have minimal interaction with client’s diets anyways.
So let me get this straight. You would make them bust their ass in the gym cca 3 hours a week, and let them sabotage it by not showing them how to eat in order to achieve desired results? Lol, alright man. W/e works for you I guess
Need this be sugarcoated for you? Believe it or not, I’m just trying to help. You’re just another person who I see is making the same nutritional mistakes that I used to do
[/quote]
Ugh, thinking that the applesauce had HFCS makes me feel even dumber for eating it.
And yes… if you see my FitDay, everything is measured to the gram. There’s no guesswork about any of my calories now.
Crazy thing is, I interviewed for sort of an apprentice personal trainer position (which I ended up turning down) with a local YMCA, and the interviewer said outright that none of their personal trainers are allowed to give out supplemental or nutritional advice unless they were also registered dietitians. Is that not common practice?
[quote]Xab wrote:
Ugh, thinking that the applesauce had HFCS makes me feel even dumber for eating it.
And yes… if you see my FitDay, everything is measured to the gram. There’s no guesswork about any of my calories now.
Crazy thing is, I interviewed for sort of an apprentice personal trainer position (which I ended up turning down) with a local YMCA, and the interviewer said outright that none of their personal trainers are allowed to give out supplemental or nutritional advice unless they were also registered dietitians. Is that not common practice?
[/quote]
Few things:
I personally think that being a PT would require for you to have enough info to steer your clients in the right direction nutrition-wise also (look at the phrasing I used, there’s a reason why I said it this way), and that just training people and not educating them on the rest (nutrition, supplementation, and overall healthy habits) is just plain fucking useless, and will eventually lead to a loss of clients.
That being said, I could see how the YMCA (and other businesses alike) would require their PTs to stfu about nutrition advice, as a lot of them(notice how I didn’t say all) are fat/skinny-fat/soy-boy morons with the IQ of a rocking chair who passed one “certification” test, and really have no business in training others.
Be open to anything, and try it out before you diss it
Don’t listen to JMoUFC. It’s his personal agenda to go around this website(and probably others too) and just disagree with everyone. What’s worse is that he’ll use specific phrasing which will allow him to go “igryuaehu datsss not wut I sed u moron” once he gets called out. There are many knowledgeable guys on here who help. It’s up to you to sift through the morons (ME! =p )
Oh and don’t forget to post pix of urself. That’ll be a wake up call
OP, how long have you been dieting without taking a break? sometimes after prolonged dieting, your body tends to “fight back” through various means. this can be partially remedied by taking 2-4 weeks of eating at maintenance or SLIGHTLY above.
I suggest you raise your calories to maintenance for at least a couple weeks, then resume dieting. That will likely help you break through your plateau.[/quote]
I definately agree with this…however I don’t think that is what is going on here. He is 27% body fat and in my eyes has probably never truly “dieted” in his entire life at 21 years old. If anything, he may have been slightly overtraining by attempting so many fat burning routines at maximum intensity for so long, but I doubt at 27% body fat he has ever been in a deficit for long enough to have shut down his metabolism and messed with his endocrine system.
[quote]Da Vinci wrote:
I definately agree with this…however I don’t think that is what is going on here. He is 27% body fat and in my eyes has probably never truly “dieted” in his entire life at 21 years old. [/quote]
Good hypothesis. I’m 33 and this is really the first time I’ve dieted. And it’s a bitch.
Motivation is also a big part of it. Buy a whole bunch of bodybuilding magazines to get yourself amped to get to the gym, and to maybe also remind you of how you WANT to look.
what i think may have happened is you got rid of the excess water you were holding that “masked” your fat loss. often times with extreme deficits, the body will replace lost triglyceride from the fat cell with water, then after a “stall” of a few weeks, the body will correct this and you’ll wake up noticeably lighter and leaner.
good job.
and to those who say I have a bias or to not listen to me, go ahead and quote exactly what you disagree with and i’ll be happy to prove you wrong.
I drastically changed my diet. No processed carbs, and all other carbs from fruit, veggies, and dairy are limited to 120g per day to prevent ketosis (yes I know that there are successful keto-based diets, but I’m not looking for that). I also did some good old fashioned calorie cutting, which was easy when I cut out the bread and crap.
In addition, I now measure every single thing that I eat with extreme precision, and plan out my meals, calorie intake, and macronutrient split in advance.
Good job on making progress now. I took a look at you rfood log and I saw that the majority of your days are around 1500 calories. How long have you been eating under 2000 cals a day? To me, that seems like an extrordinarily low amount. The problem that I see is, once your progress stalls where do you go from here?
You can’t cut much further than that. If you are needing to keep your cals that low, then your metabolsim is in the toilet. Push it harder at the gym. Drink lots of water. Eat frequent small meals so that your system is always working. If you are at 265 and need to eat 1500 cals to lose, in my mind, that is not sustainable.
Alright, so I’m now officially at 263.2 lbs. Damn. I know that the first few weeks on a diet are generally the best and it’s hard to continuously live up to that, but still, 7.4 lbs in a week is amazing in my book.
RMorrison, I have definitely considered that. I’m going to try to carefully increase my caloric uptake over the next few days with more of the same good stuff. I have only been eating ~1500 cals a day for the last week.
Dieting is a tricky thing for most of us. It involves lots of careful planning and preparation.
What I used to do when I was personal training was prepare a whole mess of food in advance, put it in some ziplock storage containers and freeze them until I needed them. Or cook extra food in the evenings and eat that all day. You buy a bag of chicken breasts and some lean sirloin steaks, cook them all up, measure them out and put them in containers for the following day. You can cook some sweet potatoes and take those too. Or some fruits and vegetables for certain times during the day. Then just pack it in a cooler when you head whereever you have to be and your good to go. You’re never without a quick meal, whether it’s at home and you just don’t have time. It’s in the freezer. Or if you’re at work you’ve got your containers in your cooler. All measured out and ready to go. Too easy.
If you’re desperate just get some protein powder and oatmeal, put it in a ziplock bag and take a protein shaker. Mix with some water and choke it down. Whenever you really need something to eat on the go it’s better than going for something processed.
I’m glad you’re making progress though. You may have to start carb cycling to keep your metabolism up high though. I found this was the best way to diet without feeling tired and weak in the gym. Now that you figured out how to weigh out your food, and are researching better meal choices try manipulating your carbohydrates around. Take them really low for 1-3 days, then bring them back up to normal or slightly above normal levels. It’s kind of like tricking your body into thinking that you’re not starving yourself. It varies with individuals, but you should feel the difference once you try it for a while. Most people are pretty drained after about 3 days of low carbing, which is why you should up your carbs on at least the fourth day to keep your metabolism from dropping down too low. That should help you keep your muscle mass and also keep losing body fat. Once you’ve had a higher carb day drop it back down to low carbs and repeat the cycle. Give it a shot and see if you feel like you have more energy to train and still lose bodyfat.
The weight is still falling off, and I’m damn pleased with everything. I felt like I wasn’t crapping enough so I started a fiber supplement, 100% phyllium husk. It tastes like saw dust, but it works!
So, I’ve been eating 1200-1600 kcals a day, lifting every other day and doing HIIT when I don’t lift, and sleeping 8-9 hours a day. I realize that this is a really, REALLY low caloric intake for a 260lb 21 year old male, but I’m not hungry, I don’t feel lethargic, and I’m still making gains in the gym. Hell, I just pulled 5x5 225lbs in the gym today. Sure, it’s not much, but it’s a new PR for me.
The question is though, will I run into problems with this low of a caloric deficit? I’m using HOT-ROX Extreme which helps keep my energy levels up, but I’m not sure if energy level is tied to metabolism.
congrats man! that’s really great. here’s what I would suggest, continue to diet the way you are until
Everything stalls
OR
You achieve a level of leaness you are pleased with.
If either of these happen, I would throw a small cheat meal in once a week. This will ramp up your metabolism and get you back on track. That’s what works for me.
The weight is still falling off, and I’m damn pleased with everything. I felt like I wasn’t crapping enough so I started a fiber supplement, 100% phyllium husk. It tastes like saw dust, but it works!
So, I’ve been eating 1200-1600 kcals a day, lifting every other day and doing HIIT when I don’t lift, and sleeping 8-9 hours a day. I realize that this is a really, REALLY low caloric intake for a 260lb 21 year old male, but I’m not hungry, I don’t feel lethargic, and I’m still making gains in the gym. Hell, I just pulled 5x5 225lbs in the gym today. Sure, it’s not much, but it’s a new PR for me.
The question is though, will I run into problems with this low of a caloric deficit? I’m using HOT-ROX Extreme which helps keep my energy levels up, but I’m not sure if energy level is tied to metabolism.
As always, thanks for the help and advice![/quote]
Carb cycle. In addition to carbs during breakfast and post workout have 1 day a week where you go no more than 2000 calories (still in a deficit) but at least carb up. This is assuming you’re very low carb most other day (50-100g ish)
It’s working for me and does wonders for energy… but if you’re pulling PRs it might not be necessary–most things seem great in your results.
Just a pointer but your calorie/protein intake levels should be based around your lean body mass. Wihout pictures you may be very fat at that weight or naturally carry extra lean weight