Quake3World

edit: wow this ended up being a huge post, so i tried to break it down. the background info i'm not sure if anyone needs to read.

hi, i don't post much, i am kind of a lurker, but i read the forum a lot. i've seen lots of useful advice given to people so i decided to ask. i'm not trying to turn this into workout3world or anything, and i'd be happy to take this to email/AIM/MSN or whatever.

<B> BACKGROUND INFO: </B>

anyway so here's some background info. about 2 years ago i decided that i didn't want to be a fat american (TM) anymore. i weighed 245lbs (111kg) and i was 5'7" (171cm). i'm 23 years old now, so i am still 5'7".

my initial goal was to get down to 180lbs(82kg). i started eating healthier, eg not stuffing my face with chips etc, and quickly lost 15-20 lbs. its pretty easy when you are so severely overweight. like my doctor said "lowest hanging fruit". once i was down to 220-225lbs i decided to start working out i started running around my block for around 45 minutes a day, and i also started muay thai training (which btw is a great workout and i recommend it to anyone).

i had to quit muay thai, but i continued to run around my block for 45 min a day, with breaks for vacations, trips, etc. finally last fall i was down to around 185 lbs, and close to my original goal (so it took about a year). i was feeling better than ever especially for someone who used to smoke (originally i couldn't run for a few feet) but i wasn't happy with the way i looked (since 180 lbs is still overweight for 5'7") and my legs (shins) were starting to hurt which i suspect was due to shin splints.

so in november i started some trial gym memberships and found that running on a treadmill is a lot easier on my shins than running on concrete. when i started running on the treadmill i quickly noticed that i can run for a whole mile which for me was a big deal. so i started adding more and more distance to my running. 1.5 miles, 2 miles, and finally up to 3 miles.

so finally in december i decided that the gym was a good idea and signed up for 3 months with a new goal of 160lbs (73kg). so at this point i was about 185lbs, and in better shape than ever in my life (eg could run 3 miles) and my goal was to lose 20lbs, but i wasn't watching what i eat, i was just eating normal.

about half way through my 3 month membership i started eating healthier, at least making a conscious effort not to eat terribly unhealthy stuff. before march, at the end of my 3 month gym membership i was at my goal of 160lbs, and i decided that i should go for 150lbs, and start lifting weights along with my mostly cardio workout.

when my 3 month membership ended i signed up for another 3 months with the goal of 150lbs, which brings me to the present.

<B> CURRENT: </B>

currently i weigh 150lbs (68kg), and last time i checked my body fat it was 14.7% which is not great but is ok. i still have some fat around my waist and stomach. i wouldn't call it a full tire, but maybe a minitire. according to some math around 141lbs (64kg) would put me at 8-9% body fat. so my goal is basically that 141lbs, 8-9% body fat, and a six pack, or well defined abs.

this is my daily workout:

6-7 mile run on the treadmill, takes me about 65 minutes

about 15-20 minutes of ab workout. usually consists of 500 situps, and 2 other kinds of ab exercises.

about 45 minutes of weight lifting. i alternate between these 4 things on different days: (1) biceps/triceps (2) legs (3) shoulders/back (4) chest. for the weight lifting i do 3 sets of 13+ reps on medium weight. remember i am not trying to bulk up or get big muscles, i'm just trying to work off the fat that i want and tone my muscles.

the part that i am most lacking at (at least i think) is nutrition. lately i've been trying to eat right, but unfortunately i don't really know what that is, so that's why i decided to ask for advice, because being informed is the best thing i found.

i'll usually start the morning with either an egg, and a bowl of oatmeal (100% rolled oats, not instant). sometimes some nonfat cottage cheese etc.

for lunch usually i'll have a can of tuna, or chicken along with random lunch type stuff like vegetables.

for diner usually i'll have some vegetable heavy meal like beans/rice or peas and corn usually with a piece of steak or pork.

i snack a lot throughout the day usually on fruits. i eat a LOT of fruits during the day in between meals, and sometimes some whole grain cereal with nonfat milk, but i'm trying to cut down the cereal.

i try to be carb/protein/calorie conscious, but i'm not sure how that should be. i am pretty sure that i burn as many calories at the gym as i take in daily so i don't know if that's good.

another concern i have is what i should eat before/after the gym. i usually go to the gym around 10-10:30PM and get back sometime between 1-2AM. basically now i just go to sleep right after, but i know some people say you should eat after a workout. usually that is for building muscle, so i don't know if that's something that applies to me. should i have some fruit after working out, like banana/apple/orange. do i need carbs or protein. i was also considering making some smoothies, and having them after the gym. these are usually a cup of nonfat yogurt, mixed berries, a cup on nonfat milk, and either a banana or scoop of sherbet for sweetening.

so yeah basically if any of the guru's don't mind reading all the crap i wrote, and are willing to impart some knowledge, i would like to be knowledgeable about what i do.

the main thing is that unlike most people i don't really want to gain lots of muscle. my main goal is to lose a little more weight and lose the fat around my waist. i am trying to build strength, but i'd rather tone my muscles. i also plan to start muay thai training again in the very near future.

ok finally sorry for everyone who has to read all this.
edit: lots of typos, i'm sure there are more.

If you managed to baloon to 245lbs, I'm sorry to say, but the spare tire you carry at 150lbs is probably genetic, so it'll be really fucking hard to remove without steroids or a stupidly intense programme. It could also be visceral fat, which is really hard to burn if you're in your mid-20's due to reduced growth hormone levels.

Always take in food after a workout, your muscles enter a catabolic state and they need nutrients to repair themselves.

Your diet is pretty awesome already, but you could probably drop the fruit snacks in between meals and instead add another 2 full meals and space them out so you're eating more regularly.

Also, 1am is far too late to train. The biggest growth hormone releases occur around midnight, which is when you should be recharging.

Drop the 500 situps, that might be causing your obliques to grow, giving the appearance of fat around the midsection. Do a few sets of hanging leg raises and bar twists instead.

what kind of food should i eat after a workout? carb rich, or proteing rich food.

my main concern is slowing my metabolism. i eat normal for a sedentary person, but i'm pretty sure i burn at the gym close to what i eat during the course of the day. i've read that that can slow my metabolism down even tho i'm building muscle and burning calories.

The more you eat, the faster your metabolism will be. But after a workout you should be taking in sugar and protein, preferably in liquid form. They probably sell them at the gym.

I wouldn't worry about the remaining fat, what you've lost already is an outstanding achievement few could match. I was speaking to a guy about this same sort of thing the other day.. After he finished bulking, he went on a cutting cycle. He cut for 6 months from 12.5 stone to 10 stone and he still had love handles. It's fucking frustrating trying to lose them, if you had them through your teens, you're pretty much stuck with them.

about the ab thing. it's not a lot of fat (how much can it really be at 14.7% body fat) but its enough to mask my ab muscles which i know are there because i can feel. i've been losing weight at the rate of about 2 lbs a week so i figure if i get down a little more to about 8-9% body fat it should go away.

another thing that i am thinking is that it might be loose skin that is exagerating the look of fat. i'll talk to my doctor next week.

anyway thaks for the info. i'm really trying to do this right.

looking back it was really stupid to let myself go so much. my driver's license still has my info from when i was 16 which was 5'4"(162cm) 160lbs (73kg). while i was always chunky, i guess i really let myself go in college.

i am trying to do this without any supplements at all, simply because i lost almost 100lbs by simple diet and excercise. maybe i should look into some protein stuff tho.

is it possible to make some smoothie from natural stuff like fruits, yogurt, oatmeal etc?

riddla wrote:cool, im pretty much at the beginning of where you started. right now im hitting a rowing machine every night while watching TV and when I can do that for an hour solid i plan on moving to running. ive already been a freak about my diet for about 6 mos and without even working out lost about 15-20 pounds that way.

the main thing is sticking with it. i just set goals for myself. basically if you want it enough you can do it.

my favorite part is that i can now run 7 miles or more without getting tired. i used to smoke too (quit 2.5 years ago) so before i was happy if i could keep running for 1/4 of a mile.

not to post whore, but the fat thing is more of a personal thing. its not really noticeable when i'm wearing a shirt, but i just want to have a six pack to prove to myself i can do it.

sys0p probably has this whole thing covered...I'll read up on the whole thing when I get some time, though, and see if I have anything to add...just wanted to let you know I saw your post, though.

And, dnoyc, the people I would recommend taking workout advice from on this board could be counted on one hand. sys0p is one of them.

i hate fat ppl...

don't have time to read this thread, but if you want to lose weight, research HIIT (High intensity interval training)

basically u bring ur heart rate up to high level for brief period, then rest, then repeat.

much more effective at burning fat than cardio, and less costly in terms of muscle loss.

I don't think it has the endurance building benefits of cardio though

[xeno]Julios wrote:don't have time to read this thread, but if you want to lose weight, research HIIT (High intensity interval training)

basically u bring ur heart rate up to high level for brief period, then rest, then repeat.

much more effective at burning fat than cardio, and less costly in terms of muscle loss.

I don't think it has the endurance building benefits of cardio though

the problem with that is that i started actually enjoying the run. i feel great after an hour of running, so i don't really want to drop that. i'm also not looking for a "quick fix" i want to do the job right that's why i'm trying to get informed.

i am kind of worried about the muscle loss, but will that still occur if i run for an hour, and then lift weights for 45 minutes? in the past couple of months i've been noticing my arm muscles getting bigger, and more defined, but i'm not sure about overall muscle loss.

tnf wrote:sys0p probably has this whole thing covered...I'll read up on the whole thing when I get some time, though, and see if I have anything to add...just wanted to let you know I saw your post, though.

And, dnoyc, the people I would recommend taking workout advice from on this board could be counted on one hand. sys0p is one of them.

thanks. i just remember you giving people very thorough advice before that's why i threw your name in the title. but sysop's advice sounds very sound, so i'll start incorporating at least a meal after workout starting tonight.

it took about 2 months before i moved from running cuz i had to, to running because i actually enjoyed it. if you stick with it you get good at it quick. like i said back in november i couldn't run 1 mile without being winded, and now 5 months later i run 6-7 miles every time i go to the gym, and i could keep going but i get bored. sunday i ran 9 miles and finally i gave up cuz it was getting late and i had other stuff to work out.

dnoyc wrote:i weighed 245lbs (111kg) and i was 5'7" (171cm). i'm 23 years old now, so i am still 5'7".like to be knowledgeable about what i do.

for one, u'll be 5'7" for the rest of your life

walk more, its the way of the future

yeah that was the point of my statement. i was saying i'm already past the age of growing so i'm obviously still the same height. and there's not many places you can really walk to in califonia. the only way to get around is by car, or in my case motorcycle.

theres many places on the boardwalk...

thats too skinny for 6 ft...specially if u weighed 50 more a year ago...prepare for an early death...

raw wrote:I'm 6 feet tall at 150 lbs right now trying to gain muscle weight. I was 200 lbs last year and dropped that off by proper diet and being active.

BTW - tnf, check your hotmail.

replied.

Freakaloin wrote:thats too skinny for 6 ft...specially if u weighed 50 more a year ago...prepare for an early death...

its not actually

it is actually...i am 6.1...when i dropped down to 167 i looked like a jew in germany...

Freakaloin wrote:it is actually...i am 6.1...when i dropped down to 167 i looked like a jew in germany...

sys0p thanks for all the info. i'm gonna try to disect your post an ask some more questions. sorry for all the question, i understand that some people get paid for this kind of info, so i understand if you don't want to take the time. i would ask the people at my gym, but i am in better physical shape than all the "fitness counselors" so i get the idea that they really only know how to sell memberships.

anyone else that is knowledgeable on the subject and wants to answer some questions please do, i appreciate all the advice.

sys0p wrote:If you managed to baloon to 245lbs, I'm sorry to say, but the spare tire you carry at 150lbs is probably genetic, so it'll be really fucking hard to remove without steroids or a stupidly intense programme. It could also be visceral fat, which is really hard to burn if you're in your mid-20's due to reduced growth hormone levels.

Always take in food after a workout, your muscles enter a catabolic state and they need nutrients to repair themselves.

Your diet is pretty awesome already, but you could probably drop the fruit snacks in between meals and instead add another 2 full meals and space them out so you're eating more regularly.

Also, 1am is far too late to train. The biggest growth hormone releases occur around midnight, which is when you should be recharging.

Drop the 500 situps, that might be causing your obliques to grow, giving the appearance of fat around the midsection. Do a few sets of hanging leg raises and bar twists instead.

i'm going to break this down cuz you may have noticed i have a tendency to ramble.

1. when you say "intense programme" what do you mean. i'm pretty willing to put up with a regiment if it gives me result, i just need to be kind of pointed in the right direction.

2. i think you are right about the obliques. i've been doing just regular situps (no sides) specifically to try to get rid of the fat on my stomach but it seems like it's all just migrating there. i don't really have any more fat around, so its not really a tire anymore, more like a glob of fat in the middle of my abs. so today i started doing side excercises too to see if that gets me any results. i also started some hanging leg lifts. another thing is that i can fell that my abs are pretty strong so i think you are right with the fact that the obliques contribute to the appearance of a fat stomach.

3. the way i understand it the body burns off muscle after a workout, and during sleep. is there a way to make it burn fat instead?

4. for my purposes, which is to lose about 9lbs more atm, is it enough if i make a shake with something like: 1 cup nonfat yogurt, 1 cup nonfat milk, 1 banana, and various other fruits for after the workout, or do i still need ridiculous amount of protein. i guess this relates to the third question since muscle increases metabolism which burns fat. so all i'm trying to do is prevent muscle burning and promote fat burning, but i'm not trying to increase muscle mass just yet.

5. i was talking with one of the people at the gym and he was recommending using the free weights over the machines. is this really better or is it just a personal preference?

6. last i am kind of concerned that my body may be getting starved. i mean i am not starving myself. i probably eat a normal 1600-2000 calories a day. only problem is that i probably burn well over 1000 at the gym on a daily basis. would this cause my body to go into starvation mode. if so should i just start eating more even tho i am not hungry. this seems kind of counterproductive to me since all this time i was trying to lose weight, so eating "unecessarily", that is when not hungry was not high on my priority list. and if i need to eat more, should i just start pigging out, or increase my food intake slowly day by day.


anyway i think that should cover most of my concerns for now. thanks to whoever decides to chime in.

bump for more replies.