The problem is that you people aren’t differentiating between those who want to lose weight and those who WANT to lose weight, you dig? Certainly 5-6 meals is greatly preferable and most useful in those wanting to minimize muscle loss but you must put in place proper nutritional mindframe and take baby steps. Taking an average person and immediately telling them to completely change not only everything they eat (actual foods they intake) and portions but also timing is frequently overkill. This is why so many people just quit. You have to start with an education of proper eating before you worry about meal frequency. When someone doesn’t understand ANYTHING about nutrition and is preprogrammed from 20 years of socitety/habits you have to take things in steps.
Magnus you are absolutely right about that playing a part in womens weight problems. The main reason women have a difficult time losing weight is that 95% of females in the US have HORRIBLE eating habits. Women frequently eat almost nothing, but what they do eat is terrible on several reasons. It is typically calorie dense and nutrient empty (IE most women eat almost exclusively carbs). It is so little that they have succeeded over the course of time in drastically lowering what would be there normal resting metabolism (this is why crash diets always result in rebound). And finally it is so devoid of protein, and their daily lives are so devoid of activity that they have very little muscle mass to help them burn resting calories. When introduced to a proper diet women always are amazed that they can eat so much MORE and lose weight.
the pita brand is called “Flatout”…the “light” version…its not expensive like 4$ for one bag which has 6 pitas…
i never understood what is difficult about losing weight, honesly, you dont need to know JACK SHIT im tired of people acting stupid, this is a vent by the way, if you want to lose weight…eat less seriously thats it, eat less, you dont need any fucking scientific research any knowledge of how much calories shit has or if this has more fat then that, just eat less…instead of eating a whole quart of ice cream in one sitting eat half of it…really if you start eating less of what you are already eating you will lose weight, and no one better even try to counter this shit with research and papers, cause i WILL steal your money…
ill tell you what it really is, its not that they dont know how to lose weight, its that they dont know how to motivate themselves to do it, mental toughness…lazy ness, taste too good…“i cant have just one of these”…then eat 2 drop kicks from me bitch…this shit aint 5th grade “i cant just have one bowl of ice cream mommy, it tastes so good”…suck my dick for 4 hours straight, it will keep you from constantly stuffing your face for a 4 hour period of time during your day…
Read the book " Burn the fat, feed the muscle " by tom venuto guys. The first chapter is about setting goals - once you do that and you make yourself commit it will be easier to stick to something new as you gradually learn what to change in your eating habits as well and your working out habits. TRUST ME on this lol - I read it and I’m loving the knowledge it has given me. Anyone else here read it? Vouch for the book will ya?
sunday I do back/biceps
monday I do legs
tuesday chest/shoulders/triceps
wednesday same as sunday
thursday same as monday
friday same as tuesday
saturday off.
so the entire body is worked twice a week, taking a 3 day split, twice in a row.
For the warm up sets we are doing
15x1 at 65% of the weight we will be doing the 5x5’s at
10x1 at 80% of the weight we will be doing the 5x5’s at
then
5x5 at 100% weight.
That’s for all exercises.
It’s a lot of days a week to workout though. If you are trying it, gauge how you feel, and how your body responds. Everyone is built different, respond differently, and other factors like your eating, and supp usage will affect how quickly you recover (also your age).
As far as what others have said about overall warming up, take a look at their advice. I strictly warm up with pyramiding up weights, so I can’t really comment there.
I do stiff legged deadlifts, they don’t hit the lower back like standard deads do, but since other exercises like squats, shoulder presses (to keep yourself stable) etc, tend to also work the lower back, I don’t add in a specific exercise for them.
When I was doing standard deads, and squats, it was overworking my lower back, so I went to stiff legged…if you have no lower back probs though, regular deadlifts are probably the most effective full body exercise there is, up there with squats.
I boil up a few chicken breasts, keep them in the fridge, cut in squares, so if I just need a snack I can down a few of them when I am near the fridge.
Other than that
can of tuna
beef jerky (unless you are watching your sodium intake)
protein powder
raw almonds
pork loin (people tend to forget some cuts of pork are about as low fat as a chicken breast)
cottage cheese
lean steak
Pretty much anything, though it depends on your definition of a snack. I tend to get 30-50g protein at each meal, even “snacks”…so, depends a lot on your goals.
so how long does it take after you stop working out to start losing strength and then how long for losing muscle…
i remember reading something about 2-3 weeks with either strength lose first or muscle lose first, i forgot which one…maybe yall know…
oh and its official i finally got sick after like a fucking year of not getting sick…i got fucking strep throat, wtf is that shit, someone gave that shit too me not sure who…and im not sure how long i am out…this week is my unloading week anyway so that is good…im supposed to start my heavy week on saturday but im going to push it to sunday and just relax untill then…i just got a soar throat and nothing else so hopefully the policilan does its work quickly…
decrease your calorie intake, and start doing cardio activities aka running, biking 3-4 times a week…you can also split your meals and eat more frequently 5 times a day…
another secret is, stop drinking ANYTHING that isnt water…only drink water…
oh i read something that professional cyclists, in an event they burn 10,000 calories…that is some crazy ass shit…what is that 3-4 lbs? crazy shit…
The easiest way to make frequent meals seem easy is a couple snacks. Everybody snacks for real. So we tell em eat ur 3 meals and a couple healthy snacks and boom, ur well on ur way. For someone just trying to lose weight, it’s perfect. 5-6 whole meals a day is a lot and tough for most people, but only us that are most concerned with muscle building/preserving ACTUALLY need this strict of an approach.
Women eat so shitty it’s funny. I have a client right now who just shrugs me off when I tell her she’s not eating enough. Today she ate a pack of oreos and a banana. I’m really worried about her. I think she’s killing herself. She does this everyday, and my boss is a total douche. I tried to get him to back me up and he said NOTHING.
Its a client, so I’m assuming he is paid to help her.
The good thing? Maybe she is also dumb financially, and keeps forking over money.
Does anyone have any before/after pictures? Maybe I have missed past ones? Like where someone comes to the thread before working out, takes advice, eats right and works out, then comes back?
