*.* 2013 General Fitness Thread *.*

[penguinz]

Welcome to 2013! Now get your ass in top physical condition!

**From the 2012 Thread**

If you want to get back into lifting, or need a new lifting routine, START HERE:

http://startingstrength.wikia.com/wi...inner_Programs

If you have questions about the SS programs, look here:

http://startingstrength.wikia.com/wiki/FAQ

Keep in mind that you're a novice lifter for a longer period of time than you think you are. Novice lifting can last anywhere from a few months to a year or two, depending on how hard you hit the weights and where you started.

Once you've reached the point where you don't make regular progress on the SS program, you are ready to move on to the intermediate stage, which can last you for a good number of years. Find it HERE:

http://madcow.hostzi.com/5x5_Program/Linear_5x5.htm

If you're a very advanced lifter (many, many years of CONSISTENT weight training), then there are lot of programs out there, and which one you pick is simply a matter of preference. If you're really that advanced, you should know what works for you and what doesn't by this point.

[Hammock Parties]

Originally Posted by penguinz

Yes. And you will lose muscle as well once your body realizes it ia starving ans needs access to quick energy stores.

He will lose mostly fat. The body attacks fat stores first.

[Silock]

Originally Posted by RunKC

How many calories do you recommend for each day? 2,000 is the basic, so maybe like 1,700 and burn 700 a day?

What workouts?

Also, what foods (besides chicken) are best to eat on this said diet?

You can go as low as 1200 or so. Get lots of protein, minimal fat and carbs. Do resistance training four times a week, something like an upper body/lower body split, 3 sets each body part in the 8-12 rep range. Throw in 30 minutes of moderate cardio, like incline brisk walk or stair master, 3 times a week. You could lose 10 lbs in 16 days that way pretty easily. Now, it will be a lot of water weight, but you said pounds, not fat. I don't know that you could actually lose 10 lbs of fat in 16 days. That's a huge daily deficit.

[RunKC]

Idk if I can do fasting for that long. It usually leads to me wanting to eat something big like a cheeseburger. I'll probably try intermediate fasting aka very low calorie days and workouts.

I'll still drink things like diet soda and tea. One thing is for sure though: no potatoes or bread.

I'll bet money that I can lose about 4 lbs each week doing this workout.

[Silock]

Originally Posted by RunKC

I see, but wouldn't that slow your metabolism down?

Only after a sustained deficit. A good refeed day after the 16 days is up will pick the metabolism right back up.

[Silock]

Originally Posted by RunKC

Idk if I can do fasting for that long. It usually leads to me wanting to eat something big like a cheeseburger. I'll probably try intermediate fasting aka very low calorie days and workouts.

I'll still drink things like diet soda and tea. One thing is for sure though: no potatoes or bread.

I'll bet money that I can lose about 4 lbs each week doing this workout.

14-16 hours of fasting per day is fine. Sleeping counts as fasting.

[RunKC]

Originally Posted by Silock

You can go as low as 1200 or so. Get lots of protein, minimal fat and carbs. Do resistance training four times a week, something like an upper body/lower body split, 3 sets each body part in the 8-12 rep range. Throw in 30 minutes of moderate cardio, like incline brisk walk or stair master, 3 times a week. You could lose 10 lbs in 16 days that way pretty easily. Now, it will be a lot of water weight, but you said pounds, not fat. I don't know that you could actually lose 10 lbs of fat in 16 days. That's a huge daily deficit.

That's the plan sir. I'm okay with that. Just want my waist to be slightly smaller by then.

[silver5liter]

Originally Posted by RunKC

How possible is it to lose 10 lbs in 16 days?

I know losing weight fast isn't healthy, but I want to try to do it in as healthy way as possible.

I think I'll go to the gym twice a day and burn around 400 calories each time I go (so 800 a day).

Any workouts to do to lose weight fast? Sprints?

I have lost 13 pounds in 2 weeks. I eat around 1000 cals a day and go to they gym 6 days a week. With that said I'm sure a lot of it is water weight, but I am a rather large guy 6'2" 260, so I think its easier for bigger people to lose weight faster. I have found that it really is just a matter of will, it really sucks but I feel a lot better and its a nice feeling putting shorts on I bought a few weeks back that didn't fit then lol.

[RunKC]

I read that Christian Bale lost all of his weight for The Machinist by eating apples, drinking coffee, working out and smoking.

I don't smoke, but I think that apples will play a huge role in the success of this diet.

[silver5liter]

Originally Posted by Silock

You can go as low as 1200 or so. Get lots of protein, minimal fat and carbs. Do resistance training four times a week, something like an upper body/lower body split, 3 sets each body part in the 8-12 rep range. Throw in 30 minutes of moderate cardio, like incline brisk walk or stair master, 3 times a week. You could lose 10 lbs in 16 days that way pretty easily. Now, it will be a lot of water weight, but you said pounds, not fat. I don't know that you could actually lose 10 lbs of fat in 16 days. That's a huge daily deficit.

Realistically 1100-1200 cals is probably what I've been doing. gym 6 days a week. Including 30 min of incline cardio and probably a good hour weight training.

[penguinz]

Originally Posted by RunKC

I read that Christian Bale lost all of his weight for The Machinist by eating apples, drinking coffee, working out and smoking.

I don't smoke, but I think that apples will play a huge role in the success of this diet.

The apples are for regularity. When you go on a significant calorie deficit you need help producing a good dump.

[silver5liter]

Originally Posted by RunKC

I read that Christian Bale lost all of his weight for The Machinist by eating apples, drinking coffee, working out and smoking.

I don't smoke, but I think that apples will play a huge role in the success of this diet.

They contain fiber which will make you feel fuller. Can also buy different low cal snack bars with high protein and fiber

[silver5liter]

Originally Posted by penguinz

The apples are for regularity. When you go on a significant calorie deficit you need help producing a good dump.

Not me man, I'm a turd machine cal deficit or not lol

[RunKC]

Originally Posted by silver5liter

They contain fiber which will make you feel fuller. Can also buy different low cal snack bars with high protein and fiber

what kind of snacks do you speak of?

[silver5liter]

Originally Posted by RunKC

what kind of snacks do you speak of?

I typically get some cliff or kashi bars. you have to watch the cliff ones cause some are around 200-300 cals. but sometimes I will get them and cut them in half. There are quite a few different options at hyvee and other grocery stores

[Silock]

Day 7:




Workout:
Just soccer. Still had plenty of energy for a game this time.

Nutrition:
Grapes
Ultra thin crust fat free cheese pizza
Ground turkey with green peppers and onion

Totals: 1726 cals, 203 carbs, 20 fat, 185 protein