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I am a BIG MAN, Yes I am, and I've got TWO Big Guns!
Dublo7
Registered User regular
Registered User regular
Attention wimps! Please keep us updated on your weight and progress if you're in the anti-fatty program!
Thanks to Talonrazor for this well-written OP; some minor edits have been made.
I want to lose or gain weight!
So do a lot of us. Try to keep us updated regularly with your progress. Some of us are tracking our daily food intakes (here is a good site) and workout for each day and posting those as well.
Guys in the Anti-Fatty Program - Serious Dudes Only Please! This ain't the "I will stop eating McDonalds and lose weight" program
MistaCreepy - Current Weight: 235 Goal Weight: 210
Talonrazor - Current Weight: 213 Goal Weight: 210 - updated 2-2
Javen - Current Weight: 151 Goal Weight: 175
Bucketman - Current Weight: 324lbs Goal Weight: 280
redfenix - Current Weight: 219 Goal Weight: 180
Meissnerd - Current Weight: 220 Goal Weight: 210 - updated 1-21
emericana - Current Weight: 245 Goal Weight: 200 - updated 1-12
SageinaRage - Current Weight: 210 Goal Weight: 180
shorttimin' - Current Weight: 195 Goal Weight: 185
scudo - Current Weight: 157.5 Goal Weight: 175
psyck0 - Current Weight: 190 Goal Weight: 200
Tweaked Bat - Current weight: 187lbs Target weight: 198lbs
webguy20 - Weight 330, immediate goal, 290, long term 190
Well, how do I become a non-fatty!
This is good! Fatties are terrible! Here we are all going to be working hard to get non-fat. Some of us are in bulking stages, adding muscle so they make money selling tickets to the gun show. The rest of us fatties will be cutting, getting rid ourselves of the Michelin Man look. It's going to take hard work and dedication so if you come in here hoping that you'll shed weight by playing your Wii and eating less potato chips, get out. Note that most of this advice is aimed at people cutting.
The first step is diet. You need to not eat shit. Start a food log, either a journal or using FitDay.com or whatever. I like Fit Day's software because the website is shit but you can just as easily use Excel. Examine a typical day of eating calories. Now examine how much calories you burn during the day (you'll need to find a good metabolism counter online). Our goal is to get calories intake to be less than calories burned, to cut, or slightly more if you're bulking. Cutters probably want under 2500 calories a day; bulkers probably want closer to 3000, but calculate this for yourself!!
Now structure new eating habits. The best way to eat is six meals a day, smaller and healthy. Breakfast should be your largest meal, followed by your post-workout meal. Read this post on the bodybuilding.com's forums. It contains good guidelines for pre-. during and post-workout nutrition. Focus on eating lots of greens, fruit, nuts and seeds, lean meats and fish. Good sources of protein like grilled chicken breasts, eggs, fish, milk and mushrooms are vital. For snacking, try bananas or almonds. Get rid of any and all sodas and drink water instead. Drink a lot of water. A good thread for recipes is here.
If you're cutting, exercise is crucial. Do cardio at least 30 minutes, every day. The best is right when you wake up, before breakfast. For fat-burning, long duration, low intensity is the goal. Run, swim, row or bike are the four best ways to get your cardio. If you are super fatty or have bad knees, you might want to do low-impact like swimming, elliptical trainers or stationary rowing. And yes, you still need to weightlift. If you don't, you'll lose a lot of muscle mass which will make bulking even tougher. Even if you don't want to bulk or "look like Ronnie Coleman", you should still be lifting. Do Mark Ripptoe's program or Tube's program. Both are good for beginners and focus on overall strength.
Add a new sport that you've never played before. Play intermural soccer or basketball in college, join a city rec league or even go play baseball with your friends every week. Pick up some martials arts. Go rock climbing or hiking or an outdoors excursion that lasts several hours on the weekends.
CrossFit has a good summary of what "World Class Fitness" is:If you need an example, here's what I'm doingEat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.
Talon's PlanOverall Fitness Goal
Prep for Army National Guard Officer courses
Prep for Army Rangers entrance and Ranger School
Prep for Law Enforcement Academy
Body be a Landscape of Sex
Nutrition
- Breakfast (also pre-workout): Omelet at the college cafeteria or five eggs scrambled with glass of skim milk
- Post-workout: Salad with greens, spinach, mushrooms, egg whites, single grilled chicken breast, tomatoes, carrots, peas, no dressing. Two glasses of skim milk
- Lunch: Can of tuna, two pieces of 100% whole wheat bread.
- Supper: Small salad, chicken or tuna or turkey as meat, steamed veggies, glass of skim milk
- Dinner: Grilled chicken breast with cup of brown rice OR salmon patty between two whole wheat bread slices with brown rice
- Late-Night Snack: Handful of almonds, glass of skim milk
- Water consumption goal of a gallon a day
- One cheat meal during the weekend of whatever I want, like a small bowl of icecream or a shake or a single slice of pizza.
Fitness
- Weightlifting: Tube's workout plan, done MWF. I'll be swapping to a T/TH/Sa routine soon because I'll be taking Advanced Weightlifting through my University.
- Cardio: Every day, before breakfast, either swim for a half-hour to an hour or run for a half-hour. One or twice a week, run for an hour to an hour and half late during the evening.
- Sports: Play soccer for an intermural team once a week, do Brazilian Jui-Jitsu twice a week.
- Weekends: Do a bike ride or a long hike or rock climbing or some kind of excursion lasting at least two hours of intensive activity but also fun.
Every day I log whatever I've done on FitDay and I log my weights, reps and sets in my fitness journal. Every Sunday I weight myself and take body pictures, which I then post here and on my fitness journal.
Now, for bulking!
I want to become The Wook! Where do I start?
First: you may never be equals with this man.
Second:Follow Tube and The Wook's advice. They've been around and know what's best. The plan that Tube created is great for starters (see bottom of the page). A good place to start your weightlifting education is reading Mark Ripptoe's Starting Strength. This article is a good starter for new weightlifters. Read this for basic tips on nutrition. If you need help on certain excercise forms, try this website. The goal is lift hard, eat good nutrition and be very consistent. Pay attention to what Tube and wook recommend, they know what they are talking about. If you're brand new to weights, do Starting Strength to start your bulking. After 3-4 months, graduate to another plan like Tube's. Don't forget your protein shakes!
Other Resources
Bodybuilding.com - Good forum and community for fitness
T-nation.com - While aimed at the 'sweet kegger party bra' crowd, it's still packed with tons of super useful information
CrossFit.com - Not for some people, CrossFit is still probably the toughest fitness program out there
ExRx.net - A fantastic resource, this is a huge database of animated .gifs that show correct form to various exercises
FitDay.com - The website can be slow and some people hate it but I like to use the software to maintain an overview of my general fitness level.
*New since last thread*
Elitefts.com/ Another good strength and conditioning resource. Good articles.
NSF.org Dietary supplement guide. Products in these lists are guaranteed to contain everything listed on their labels in the quantities listed. Supps are notorious for fucking you over this way, so buy from a good company.He watches you.
Tube's plan is at the bottom of the OP of the last thread. http://forums.penny-arcade.com/showthread.php?t=80054
AIN'T NUTTIN' TO IT, BUT TO DO IT!
[SIGPIC][/SIGPIC]
Dublo7 on
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Posts
too much testosterone suplement
Current weight: 187lbs
Target weight: 198lbs
When I get to 198lbs I'll update and see if I want to progress.
you both do
Hardly finished my squats, didn't finish my bench, felt like fainting and had to come home. Can hardly focus my eyes.
Feels like I'm not getting enough oxygen. Not sure what happened. Blech.
Just bitching, not looking for advice. At least I finished the squats!
I'm 20.
except for the inevitable farting in front of eachother
My brother and his wife did p90x.
It can be pretty rough apparently
drop me to 219
i think i just mis-weighed back when, cause i'm pretty sure i haven't dropped 10 pounds on accident
SE++ Map Steam
This is what I hear. Hopefully it will cause me to shed that extra couple of percents of bodyfat I need to lose.
21 in about 3 months time.
Weight 330, immediate goal, 290, long term 190
Origin ID: Discgolfer27
Untappd ID: Discgolfer1981
Also, thanks for everyone's advice on the press stuff; I'll go do that.
http://numberblog.wordpress.com/
28 in july
SE++ Map Steam
28 in June
6'1
~240
Likes long walks on the beach
where sometimes you can't do something not because you don't have the strength but because your muscles don't know how because you've never had to do it before
experienced that in SPADES last night at my first ever attempt at rock climbing... pissed me off because I knew I could do the climb, knew I was strong enough to do the climb, but my hands and arms were just not answering me!
recent volleyball injury in the knee likely not helping, but I'm working on that
and I wore out FAST, holy shit after the first few climbs, which were pretty quick, I really couldn't do much more
My problem is that I will reach 200lbs and I'll still look thin.
Like, not rail thin, you will be able to see some good definition, but because I'm 6'4", I won't actually look that big.
feels good
looking big is just as much a matter of cuts as it is a matter of actual size
you're pretty neat, I'd love to meet ya
That was pretty cool.
True...
I'm just lamenting over the fact that I went from 165 to 187 and you can't really tell much has changed about me unless you really look closely. Although that's probably because I see myself every day so I don't notice it. I guess a couple of people have made small comments now that I think about it.
I probably should've taken starting photos back mid last year to use a reference. Ah well.
Nope, it was at like seven a.m. this morning.
Which led to me discovering that the morning crowd at my gym is irritatingly talkative. In most situations, "dude with headphones" and "dude who wants to be left alone" are synonymous. Not so in the mornings at my gym, apparently.
if somebody tries to talk to you, walk through them
if you're so intent you can't see them, they certainly won't expect you to hear them
You talked back at them.
You have failed the test.
Now that they know you are not deaf they will always talk to you.
You will have to find a new gym.
Satans..... hints.....