Widem

Well to clarify toning (low weight high rep) is more of a calorie burner (stuff that makes fat which covers muscle and your rippedness), which is where the whole idea of getting you ripped comes from.

What most people don't think in their head is that their is 2 sides to the equation. Calorie Eaten- Calorie Burned = Weight loss/gain.

3500 cal is roughly a pound and to maintain your current body weight you should be eating around 15x bodyweight. 200lbs x 15 = 3000cal a day to maintain (off the top of my head this is like 2 oven pizzas). Throw in a couple miles running a day...roughly 250cal and in 14 days you will lose one pound until you hit about 183 pounds after a couple years.

By attacking both sides of the equation (which is what everyone tells you anyways!) Diet and Exercise I'd use Diet to find my base weight....IE if you were 200lbs fat chick and wanted to get down to 150lbs. Just do 150 x 15 = 2250 cal intake and keep up the cardio with a couple miles a day burning 250 cal.

Basically now your body burned 200 x 15 +250 = 3250 cal and you took in 2250 cal eating 1000 cal in your body. Losing 1 lb in 2 and a half days.

You can to this for weight gain as well (yes people do eat to bulk up, currently im on 3200 cal a day and teetering at 180lbs, which makes sense for why im stuck b/c.....) I do at least 250 cal of cardio a day and 5 days a week I do heavy lifting. After all is said and done I only have about 150 cal to gain weight with which is 1lb in just over 3 weeks. Body building target should be around 2lbs every 3 weeks imo, but to be honest its fucking hard to eat that many calories when your not eating junk food.

Last bit of advise...DONT WEIGHT YOURSELF EVERY DAY!

If you lost 2lbs from the day before its most likely b/c you just took a shit. In order to lose 2lbs even for an extreme fatass just think about it. 300lb person needs 4500cal a day. If he ate nothing he would still have to run about 20 miles to have lost 2lbs of real weight.

Otis

Dude, if you're taking 2 lb shits...

In all seriousness, I lost 50 lbs in 3 months just by eating correctly and exercizing.

I'm 6'5" and went from 253 to 203.

The biggest tip I would give is to eat smaller portions more often. Especially make sure you eat breakfast to start your metabolism for the day.

I used to basically not eat all day, then eat like a fucking gavone at dinner. Not good, because your body thinks food is scarce when it feels hunger and stores as much fat as possible. If your body thinks food is plentiful, it'll speed up it's metabolism and burn fat stores more readily.

I actually take in MORE calories now than I used to. I do a hard 20 minutes on an elliptical 5 - 6 days a week, and pretty much eat whatever I want.

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Widem

This is pretty accurate. There are so many strategies in order to accomplish what you need that do actually work that it would be impossible to discuss them all.

Thats the diet I have. 45% protein 30% carb 25% fat. 3200 cal. 6 meals a day. Also amazing for general energy levels b/c its almost like your body knows your actively looking for food or something.

Otis

I don't really watch proteins or carbs, but 45% (for protein) sounds high. Is that with some type of suppliment?

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Vizion

Looks like a bodybuilder or someone who just wants to put on lean muscle mass's diet to me, probably has a few whey protein shakes in there to help him get the 45%

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80 Defiler - (Retired) Voracity

Widem

Roughly 100grams protein and 50gram carb (roughly 600cal) come from a whey protein and weightgainer stack. The rest is just regular food. I eat a crapton of poultrey and fish. As well as even my carb intense foods are faily good protein contributers. Stuff high in refined sugar normally has no protein in it, but if you go with something sustainable like oatmeal it has substanial protein for a carb, it adds up.

But yeah it is very high for a normal person, I do bodybuilding so thats the only reason I eat that much protein.

Thelounge

Wow something me and the old guy kind of agree on.

Pick up a book called The Abs Diet, touches on negative eating a bit. The book is worth it's weight in gold, and I swear by it.

Back in 2004 I weighed about 245 lbs, at my lowest I was 178 (about the time I picked up eq2 again lmao) now I weigh a nice 190 lbs, I lift two times a day with 27 lb dumbbells (25lbs of plates and 2 lb lil bar) I do about 100 or so crunches a day, where I start out elevating my legs and arms crossed on chest, pulling torso forward with stomach muscles, and legs up, kind of a jackknife I guess, dunno what you would call it.

Anyways, that is what I do, not the most fit person, but not in bad shape for being 6' and 190 lbs.


I used to run on my elliptical but I reserve that for my gf, cardio is good for two things, burning muscle when your sugar reserves are gone, and improving your cardiovascular system for better BP/oxygen flow/etc...

*edit*

I forgot to mention, before my Dr. put me on soem shit for my acid reflux, I was doing a very high protein very high fiber diet, and drinking shit tons of water to make sure I didn't fuck up my kidneys.

Now I have to watch my proteins cause my dr said the stomach produces more acid in order to break them down :/ sucks ass, and I have actually gained a little bit of weight, since my diet change :/

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"Voy a navegar, al puerto del alma, cruzando el mar, hasta que llegaré"

Widem

QFE

Best Advice Ever:
When in doubt talk to your doctor.

Crabbok

Don't forget to give all your fat clothes to your fat friends.

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