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| Health & Fitness General Chat & Tips; Discuss General Health & Fitness Here | |
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| Tweet Topic Started: Dec 31 2015, 02:13:38 AM (3,823 Views) | |
| The Departed | Dec 31 2015, 02:13:38 AM Post #1 |
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Your friendly neighborhood truck
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this is the official general chat & tips thread for those currently bulking up or shedding pounds who would like to share tips and progress, or gym happenings. for example, fuck anyone who bench presses and in between reps, stops and uses their iphone for 10 minutes straight before resuming. fuck them twice. |
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awards and such r.i.p. to the coolest dude we'll ever know
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| Infiltrator | Jan 6 2016, 09:28:29 PM Post #41 |
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I only took creatine for a month or two back when I was 16. Didn't think too highly of it, so I just stuck to protein shakes as usual. |
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| SniperQuiet | Jan 7 2016, 02:28:50 PM Post #42 |
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Light Infantry
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I read that creatine should be avoided if you have asthma, so I've never actually tried it myself. I'd actually like to ask a question. I have the tiniest bit of pudge (think "pinch an inch") on my belly that I'd love to get rid of so I have a nice flat tummy. I know you can't spot-reduce fat, but what would be the best way between resistance training and cardio to get rid of it, and how long on average should it take? Edited by SniperQuiet, Jan 7 2016, 02:29:10 PM.
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| Lightning | Jan 11 2016, 05:30:20 AM Post #43 |
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Stand By Me
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^ I echo the same. I'm 5'11 and I'm around 157 lbs, and I have a gut. Is it possible to lose it within the next 2 months? And if so, what should I do? HELP! D: |
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| A Big Crocodile | Jan 11 2016, 07:18:31 PM Post #44 |
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Filthy casuals
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For the both of you: you probably can't lose it all in two months. Any sort of movement, whether it's lifting or doing aerobic training will help you burn calories. You need to count (or make an as accurate estimate as possible) the calories you take in and the calories you expend by working out. To lose weight at a steady pace without your body going into starvation mode, you need to create a deficit of a few hundred calories (like 200-300). Things you need to 86 or cut back on first in your diet are sugar and carbs. The suckiest part is: the lower your bodyfat percentage, the harder it is to lose fat. Getting under 10% is really hard, and getting at around 8 or lower is only for the gifted few with a very strict meal plan. My two cents: lifting heavy burns way more calories than doing endurance training imo. If you can combine the two, it would be ideal. If you're a girl, squats will be your best friend, because it will help you develop nice firm legs and a glorious round butt. |
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| The Baneposter | Jan 12 2016, 07:32:45 AM Post #45 |
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Only me
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200-300 is way too low. Go for 500. |
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| A Big Crocodile | Jan 12 2016, 10:59:48 AM Post #46 |
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Filthy casuals
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500 is the absolute maximum though, imo. You absolutely do not want to get your body into starvation mode, because if you get back to "normal" calorie intakes (i.e. maintenance levels) your body will absorb and store every calorie it can get, so you get fat again + extra. The downside is that this doesn't have as much effect as a crash diet over the short-term, but you get much better results over the long-term. Edited by A Big Crocodile, Jan 12 2016, 11:01:34 AM.
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| Lightning | Jan 13 2016, 04:16:53 AM Post #47 |
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Stand By Me
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I could definitely use some squats, but as to carbs, I heard it's bad to cut them out completely though? Would you also recommend strength training? And if so, what types of exercises work on the stomach area? |
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| Infiltrator | Jan 13 2016, 04:46:04 AM Post #48 |
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I've also heard it's bad to completely eliminate carbs since you use them for energy. I have reduced them a bit though since I'm trying to lose some pounds right now. |
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| Suede | Jan 13 2016, 06:32:47 AM Post #49 |
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Lady of Dragonstone
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Try walking for an hour first thing in the morning on an empty stomach, I've heard that's a good way to burn fat. Lifting weights was definitely the best thing I did to burn fat, though. I did that three times a week and eliminated sugar from my diet, and it was ridiculous the amount of weight I lost within a month or so. Also, try to stop eating white bread and white rice too, mostly any food that is white in colour, as those are the "bad" kind of carbs. |
Rest in peace, Joe.Awards
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| Wayno | Jan 13 2016, 11:33:34 AM Post #50 |
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I don't even try. Why would I?
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A severe calorie deficit over a prolonged period of time will indeed cause all sorts of problems, muscle loss being one of them and metabolic damage on top. But 500-1000 deficit isn't going to put someone in starvation mode. I've done a 75 hour water fast and 14 day protein sparing modified fast with an active job and didn't suffer any physical issues from them. I felt awesome in the third day of my water fast. I felt like shit on the PSMF and would never advocate anyone do it for that length of time unless you truly hate yourself. |
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| A Big Crocodile | Jan 13 2016, 11:36:24 AM Post #51 |
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Filthy casuals
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By cutting carbs I don't mean eliminating them completely Just see how much carbs you take in per meal and reduce that whereever possible. For example: if you have a rice dish and you usually have 100g of rice in that dish, try reducing that to 75 grams. Macronutrients should be cut in this order: carbs, fat, protein, fiber. Protein and fiber are listed last, because you need protein to build/maintain lean muscle mass, and fiber should only cut back if all the rest is cut as well. If you don't cut on fiber you will shit the biggest bricks ever, literally.As for white bread/rice: they're not really bad carbs, they are just less carbs and without most of the fiber that's usually also present in grains. Brown rice/bread actually have a higher glycemic index than white rice, so that means they contain more carbohydrates than their white counterpart. And personally, but this is all to personal preference too, I never do any sort of ab work, because you will involve your abs in most of your big lifts anyway. The abdominal muscles brace your entire core if you're doing deadlifts/squats/OHP, and you use them to stabilise your body and prevent you from flopping all over the place if you're doing pullups. Plus, having a nice looking stomach is at least 50% a matter of having proper posture. Try standing in the mirror and experiment with different postures, like slumping forward (if you're not doing that already), having exaggerated lordosis in the lumbar area of the spine, and proper posture (ears over shoulders over hips over heels). If you really want to include some ab work, though, there's a few you can do: regular sit-ups, crunches or leg raises, either hanging or lying. Make sure though that you do them with proper form, and that your lower back is strong enough for the excentric movement. Wayno that purely depends on how many calories you need on the daily though. A normal woman who needs around 2000 calories per day should NEVER cut 1000 calories off their diet. On the other hand, if you're a burly bloke and you need 5k calories for maintenance, ofcourse a 1000 calorie cut won't make as much of an impact. Also, a 75 hour fast won't make much of a difference, but the situation here is about losing weight over a few months. Edited by A Big Crocodile, Jan 13 2016, 11:41:22 AM.
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| Wayno | Jan 13 2016, 11:48:04 AM Post #52 |
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I don't even try. Why would I?
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Not saying the entire deficit should all come from carbs. Some people do respond well to dropping carbs really low, some don't that's down to the individual. Lowering all 3 macros evenly would work well for most And yeah a 1000 deficit for women is far too much and 500 is the highest they should go for. As a man my maintenance cals is around 2700 allegedly and I've felt fine dropping by 1000. Also I don't know what the white bread in Belgium is like but the white bread in the UK is shit tier food. I'm with Suede on eliminating it. I don't think it should even be classified as food. Everything nutritional in our white bread is artificially added, full of insoluble fibre and spikes insulin levels like no ones business. Waste of calories. The fast comment wasn't specifically about weight but a longish period with zero food and no starvation mode. Intermittent Fasting is an interesting subject when it comes to helping weight loss though. Edited by Wayno, Jan 13 2016, 11:49:56 AM.
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| A Big Crocodile | Jan 13 2016, 11:55:08 AM Post #53 |
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Filthy casuals
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To be fair, having a few days of extremely low macros doesn't hurt in the long-term. Tracking macros should be done over a week anyway to get the most results. I'm also well aware of the shit-tiers of bread that exist, even here in Belgium. I never buy pre-packaged bread, and there's only one supermarket chain (one from the Netherlands, of all places too) that sells bread that doesn't have bread improver in it. Pretty much all of the other supermarkets, and even small bakeries use bread improver, and I react very badly to that (fatigue, feeling bloated and bad shits). As goes with all foods you buy: read the labels and see what's in it. |
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| Lightning | Jan 14 2016, 06:27:57 AM Post #54 |
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Stand By Me
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Bookmarked and saved. Who's going to loose that gut???? I am!! White bread and white rice shouldn't be a problem though because we barely eat that at home. It's a good thing that I take my thyroid medicine though because I'm not allowed to eat for an hour, so I can walk either before or during work. Totally going to start this first thing in the morning =D . Edited by Lightning, Jan 14 2016, 06:28:53 AM.
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[rotate] [rotate] [rotate] Rest in Peace Gary (G.J.V). You will be missed! ![]() Mafia Awards
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| Bames Jond | Jan 15 2016, 06:47:03 AM Post #55 |
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now this is pod racing
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ha i have thyroid medicine too. hyopthyroidism sucks. the medicine keeps my thyroid from enlarging and causing thyroid cancer, but i'm still tired all the time and sometimes sleep up to 16 hours a day. i didn't know you shouldn't eat for an hour after taking it though, i just don't take it with caffeine otherwise i get palpitations. |
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| Infiltrator | Jan 15 2016, 07:07:52 AM Post #56 |
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Bames-Jond Have you experienced any problems with weight due to your thyroid condition? My mom has to eat very few calories just to maintain the weight she's at now. The doctor suspected it's due to a thyroid problem that she has difficulty losing weight. |
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| Bames Jond | Jan 15 2016, 07:17:58 AM Post #57 |
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now this is pod racing
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Infiltrator around the time i got diagnosed with hashimottos/hypothyroidism i had just experienced dramatic weight loss. which is weird because hypothyroidism is usually associated with weight gain. but as far as i know the weight loss had nothing to do with it and came from dietary changes i had made at the time (vegan diet). i've remained at around the same weight since, but i'd probably have a much harder time preventing weight gain if my diet didn't restrict me from so many fatty foods. my dad also has the condition and he struggles with it. |
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| Lightning | Jan 18 2016, 04:25:40 AM Post #58 |
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Stand By Me
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Yep. After I had the thyroidectomy, the doctors told me that I have to wait an hour for the medication to be properly absorbed before consuming breakfast. It's annoying because I find myself hungry while waiting, but hey.. it's suppose to help right? Do you get your blood drawn though? |
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| Bames Jond | Jan 18 2016, 05:14:52 AM Post #59 |
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now this is pod racing
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yeah i go in a couple times a year to see my thyorid doctor a year and every time i have to get my blood drawn beforehand. the interesting thing is there was a time when i wasn't taking the thyroid medicine and i was using alternative ways to keep my thyroid levels up. i had researched my condition a lot and found green and white tea is good to keep the thyroid active. i was doing this because i fucking hate the prospect of depending on pills and big pharma to live and function. anyway the doc was impressed with my thyroid levels doing this, but said it still wasn't doing enough by itself. maybe there was some truth to that, but i also know every doctor i've ever had is a pill pusher. and they didn't give me any advice to explore other alternative methods either ofc. so here i am back on the synthroid. like i said it keeps my thyroid from enlarging (when i first got diagnosed i had such a large lump on my neck i thought it was cancer) but i'm still tired all the time. i've changed doses and brands many times but it doesn't do shit for me. starting to think i have other issues making me tired af but no doctor gives a shit as long as they're prescribing me pills. they just keep changing my dosage. well this condition really sucks but at least it's not making me fat lol. |
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| Dirty Duck | Mar 26 2016, 01:15:30 AM Post #60 |
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super𝖛𝖎𝖑𝖑𝖆𝖎𝖓
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Very broad question but what are the first and most vital steps towards making my body more healthy and durable? Its not about appearance really, I'm fine as far as that goes, I just want to adjust certain things so my body is at less risk from what I expose it to. The changes I wanna make are mainly dietary. I drink a fair amount of soda, eat a lot of fatty sugary foods, mainly chocolates and meat snacks, hardly any vegetables and fruit, and I also don't exercise outside of just going from place to place. I'm not really prepared to subject myself to absolute misery by denying myself all the things that I enjoy, so if any of my bad habits have substitutes that are better for me while not being disgusting that would be very helpful. |
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Just see how much carbs you take in per meal and reduce that whereever possible. For example: if you have a rice dish and you usually have 100g of rice in that dish, try reducing that to 75 grams. Macronutrients should be cut in this order: carbs, fat, protein, fiber. Protein and fiber are listed last, because you need protein to build/maintain lean muscle mass, and fiber should only cut back if all the rest is cut as well. If you don't cut on fiber you will shit the biggest bricks ever, literally.



1:29 AM Jul 11