My training (based on Brad Pitt's for Fight Club)

[Season]

my BMR is 1739 calories, that means that all the calories that i'll absorb through the day will be burned. now, what makes the difference is the metabolism, the muscles and the exercises (or is this bullshit too?).

(sorry i have fuckloads of questions but i want to be sure i'm not killing myself everyday for nothing)

[canadiankid]

BMR is what you would burn if you slept all day. So any activity you do afterwards is gonna add to that.
Now when I'm cutting hard to drop 3-4 pounds of fat so about 7 pounds in 7 days (I have a similar calculated BMR, in reality it's higher cause I'm a "hardgainer") I intake 1800-2000 calories a day with 2 fasting days. Now, this isn't realistic to maintain for a long period of time so probably eat 1800-2000 calories a day. Then exercise 6 days a week. Trust me, that off day will make it 10x easier to stick to it and so will the extra 200 calories. I like excercising in the morning cause it wakes me up and gets me going for the day.

That's all just my opinion/what worked for me. Everyone is different.

[Season]

i like the idea of two fasting days. please tell me more about it. do you just drink water all day? are monday and thursday good choices (sufficiently distanced)?

also, today i ran outside at high speed for ten minutes and fuck off i won't do it anymore. the streets are disgusting, full of water and there is ice and snow everywhere. (i removed it from the workout on page 1)

[Eastcoast]

Mar 20, 2011 14:15:25 GMT -5 Season said:

i like the idea of two fasting days. please tell me more about it. do you just drink water all day? are monday and thursday good choices (sufficiently distanced)?

Starving yourself doesnt work. When you stop eating for a large amount of time your body goes into a survival mode. Therefore it converts all the food your intaking into fats and trys to hold whatever caloric intake your getting because it thinks your not gonna get another meal. This makes not eating all day really counter intuitive. Thats why your better off eating small meals during the day and avoiding snacking. Definitely eat a small breakfeast so your body doesnt go into the "survival" mode. The best way to lose weight and keep it off is to do it over time, and losing more than 2 pounds a week really isnt healthy for your body and can harm your other body systems. So if your trying to cut set a realistic goal like a pound or two per week and it will quickly add up.

[canadiankid]

Yeah that's a good distance. I'd recommend about 2200 calories a day on the other 5 days for long term success. Also you do need some form of cardio/exercise to effectively lose weight. I'm not sure of your financial situation but you could go to a gym where they have weights, stationary bikes, treadmills etc

[Season]

my parents won't pay me a gym subscription:(

i modified my first post so it looks more like a training.

in the working part :
- i removed the running from monday to friday but i'll run insanely for 15mins on saturday (honestly, today i wasted half of the 10mins avoiding the water and ice...)
- i changed the training on tuesday, back is gonna get ripped by loosing fat anyway
- i'll rest 30 secs between each set and do 15 sets of each exercise per day (just like Brad Pitt)
- sunday is rest day
- added the total repetitions of each exercise after 15 sets

in the died part : well just read it it's short and pretty much sums up everything.

DIET :

My BMR is 1736, so I’ll eat 1700 calories per day to have them all burned. That’s an 800 calories deficit. On Monday and Thursday, I’ll eat only 1000 calories (1500 calories deficit). I’ll mathematically loose 2 lbs per week even if I don’t exercise.

I’ll drink a lot of water and completely forget juices and alcohol.
In the morning on schooldays (6:00), I’ll simply drink a glass of chocolate milk. On week-end, I’ll eat 3 boiled eggs with a slice of white bread and a glass of milk. As a snack (10.30), I’ll eat one apple. Second snack (13:00) will be a piece of cheese, a fruit or a yogurt. Lunch (16:00), I’ll eat whatever is cooked with fruits or yogurts as a desert. Supper (19:00) will be anything with proteins and salad + vegetables. Desert will be fruits or yogurt.

opinions?

[Adam]

Ok guys its basic math calories in calories out. I do figure skating (2 days),fitness (every day), dance (5 days), and soccer (2days) every week so my calorie intake is gonna be bigger than most. At one point i was under eating. So if you wanna eat more excersiss more. Remember calories in<calories out=weight loss.

[Season]

it's not that simple
weight # fat, keep it in mind. your logic isn't wrong, but the weight that you lost isn't fat.

let's say that you're 190 lbs with 30% body fat, this means that 57 lbs of your body is fat. if you follow your logic, you reduce your calorie intake radically. wow! one month later, you're 170 lbs! but you still have 30% body fat, which means that 51 lbs of your body is fat. there is a loss, but once you reach low weight like 130lbs, you'll have 39 lbs of your body made of fat and you'll look like shit.

that's why there are so many repetitions and sets (look at the first message) in this program, or else my body won't be ripped in one month. my objective is to loose body fat, not weight.

[DanZy]

Mar 19, 2011 23:49:10 GMT -5 Validus said:

Also, why are you doing cardio every day ? Cardio is like kryptonite for building muscle mass

That's really not true dude. Because I'm playing water polo Im training 7-8 times a week, therefore 7-8 cardio sessions a week. I only hit the gym 3 times a week and I'm a big strong muscular guy. I've got good sized muscles and I'm definitely much bigger than the average guy. Im hitting 100kgs plus on normal bench. Essentially I'm living proof your statement is wrong.

Also I wouldn't recommend only taking in 1000 calories on somedays. Dude that's virtually nothing. Just eat a good amount of protein (roughly 100-125 grams a day) and complex carbs to keep you going throughout the day

[canadiankid]

Once again that's supplement companies poisoning your mind to make a profit off protein powders. You piss a lot of that protein out.
He's trying to lose weight not be a big strapping young lad like say your are.
Is that 160lbs on bench? That's what I'm doing

[DanZy]

Yea some supplement companies screw you over. I take in a lot of protein from meat because of it. Na it's roughly 220 pounds ey and I weigh about 176lbs

[canadiankid]

Oh nice. I was think the miles to kms conversion lol
176, I wish haha In bulking I'm at 150lbs, like 145 lbs cut @ 6'1"

[Season]

Mar 21, 2011 13:44:43 GMT -5 canadiankid said:

He's trying to lose weight not be a big strapping young lad like say your are.

exactly. my main objective is to reduce body fat and getting some good muscles (google Tyler Durden you'll see what i mean).

first day was hard as fuck but i liked it
couldn't do more then 3 concecutive sets of pushups my arms were dying. the dumbbell thing (i did like 5-6 sets) was easier but still it hurts man. also i found my mom's old machine that she used to train cardio; i did 3 sets (2*10 mins and 1*45 mins), the calorie compter was at like 600 so i'll do this exercice on monday wednesday friday and saturday

question : i know that i should let my pecs rest and stuff but i don't feel like i trained it enough. should i add push ups to my training on wednesday and saturday?

[canadiankid]

My workout split is as follows:
Saturday - Fullbody 1
Sunday - Rest
Monday - legs/core
Tuesday - upperbody
Wednesday - Rest
Thursday - Fullbody 2
Friday - Rest

My cardio (I do only once a week) either happens on a rest day or Thursday. This split is nice because you don't I've to workout everyday or you could do cardio on your off days. Also fullbody days are nice cause it's nit like your biceps or something don't want to move for 24 hours lol

[kolby2011]

If you want to build muscle increase the weight as much as you can, its not all about the reps.

And to maximize your success, protein shakes actually help alot. I was in football and

powerlifting, so I'm speaking from experience. Eat alot of small meals throughout the day

including BREAKFAST to start and increase your Metabolism. In regards to protein shakes,

drink before and after workout, btw Muscle Milk is my favorite