unless you’re trying to gain lots of fat, i’d cut down on the chunky peanut butter sandwiches and add some motherfucking vegetables, because all you got on there is broccoli. eat some spinach. chard. kale. carrots. tomatoes. fuck.
take a look at this list:
waffles with syrup
chunky pb sandwich x5
turkey sandwich
ramen
ravioli/soup
bread with soup
rice x2
corn
it looks like you’re eating way too many grains. that’s twelve slices of bread/day plus all that other shit.
get a job and buy better food. whole milk. cottage cheese. more meat+veggies and less rice and bread. get rolled oats or steel cut oats - they’re cheap and they’re good for you.
truong’s advice was actually pretty good. no exercise DVD is going to make you lean and muscular.
lift heavy weights and do HIIT cardio. both will burn fat and develop muscle. if you’re just starting out i recommend the 5x5 workout (google bill starr’s 5x5).
you can’t look like a musclebound ‘steroid junkie’ without putting in hours and hours of work.
Sup fellas, one more Q regarding my friend who was trying to lose weight…
I noticed people here tell people who are trying to lose weight to lift heavy rather than lift high reps. What is the basis for this? Do you not burn more energy doing high rep? Doesn’t high rep lead to more muscle hypertrophy which leads to more energy burned maintaining the larger muscles? What am I missing here? Thanks again.
eat a vegetable (preferably green and leafy, oh and corn is NOT a vegetable) and a complete protein (meat, fish, milk/cottage cheese/eggs) with each meal.
if you’re trying to gain weight, add oats/whole grain pasta on there for after workouts.
Figure out how much you are spending per day for whatever you are eating, and see if it’s worth it.
You can eat 1.5lb’s of chicken breast a day $3 157.4 g protein
and some broccoli and spinach for less than $1
and a couple slices whole grain bread for a couple meals for pennies.
I’d rather have almost half a lb of chicken than a 88 cent ramen, for about the same price.
I lost a shitload of weight a long time ago on this. You build lean muscle since you don’t lifts weights, it’s intense cardio and pretty much anyone can do it.
there are two types of muscle hypertrophy: myofibrillar and sarcoplasmic. Myofibrillar dominates with heavy lifting while sarcoplasmic with high reps. Myofibrillar is known to gain muscle size as sarcoplasmic promotes strength gains without as much of a increase in muscle size.
Knowing this, its safe to believe that lifting heavy will gain you MORE muscle FASTER. How is this better for losing weight? Its not beneficial so much in the short term, but in the long term. The more muscle you have the mroe calories you will burn without having to put out extra energy. You can eat as much as you did before without gaining weight.
At the same time person “x” may have 30 lbs of fat and weigh 155lbs. If he keeps the 30lbs of fat, but gains 45bs of muscle, he is now 200 lbs and his body fat percentage has went from 20% to 15%.
Also, when doing high rep exercises you are getting closer to cardio than strength training. Anything closer to cardiovascular requires less time to recover. Lifting heavy will still be burning calories at a higher rate during your off days than if you were to do cardio.
I think people who do high reps for weight loss don’t use enough weight to really work the muscle(s) hard enough.
Lifting heavy’s gonna slap on mass easier and measuring progress is determined if you’ve gone up in a lift or not. Pretty easy to see if you’re improving or not by how much weight is on the bar since last time.
This is why I’ve learned that helping useless blockheads like you is utterly worthless, online and in real life. People like you are so dense it’s cringe worthy. You’re dead set in your way, yet you still insist on FISHING for help, not any kind of help, the kind of help that you WANT to hear, rather than what you NEED to hear.
But what I find most annoying in your post is that, a fat ass, out of shape to the point where his joint is hurting, like you actually FEARS looking like a huge steroid junkie. Like, come on, seriously? The audacity. How full of yourself. For someone like you, you could ONLY DREAM of looking like those steroid junkies. PUHLEASE. But I do understand though, a fat slob like you would obviously not want to look like those steroid junkies, you know, people with actual self-respect and worth ethics, something which you clearly lack.
That’s like the fucking crippled on a wheel chair joining a basketball game and be like, “Nah dog, I don’t want to be able to dunk like Kobe”. Get the fuck outta here. Learn to dribble before you can even act like you have those options.
I have a friend who lost 100lbs in about a year. There’s really no easy way about it, you’re gonna feel pain and discomfort. The pain will be both physical and mental.
What he did was 45mins of cardio 5x a week, on one of those recumbent bikes at the gym. They are very easy on the joints, but still tough.
The cardio is really a supplement to a good diet. What he did was cut his carb intake down drastically, eat lean meats (chicken,fish) fruits and veggies, nothing processed. He had 5-6 small meals a day. All complex carbs, very little or no sugar.
Count your calories, see what it takes to start losing 1-2lbs a week, then maintain that level.
He also did some weightlifting for endurance purposes 3x a week. It helps make you more insulin sensitive and boosts your metabolism, but i don’t think it was necessary.
You won’t look muscular unless you lift some weights or do very creative and intense bodyweight exercises.
