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OFF-TOPIC January challenge - losing weight and gaining muscle easy & fast

Rawr

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I've had good physique thanks to working out for the last 4 years but it's never been exactly where I wanted to be. The big part of that was my fat levels - every time I'd bulk I gained fat and couldn't even see a 2 pack - never mind 6.

I am currently on day 2 of this diet, and within 6 weeks expect to be in the best shape of my life. this guy is legit and knows his stuff so it's not another BS diet fad.

http://www.fourhourworkweek.com/blog/2007/04/06/how-to-lose-20-lbs-of-fat-in-30-days-without-doing-any-exercise/

I am going to workout during this since I want to gain muscle at the same time.

Since its a new year, why don't you join me for a month and give this a try? Who knows may be in a month you'll be trying to come up with every excuse to show off your new body.

If people are interested in doing this I'll post my diet and workout.
 

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kurtyordy

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Re: January challenge - losing weight and gaining muscle easy & f

I am up for it. I say we run it till the end of march. greatest % weight loss wins.

my current weight is 220. My target weight is 160.
 

mini ferrari

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Re: January challenge - losing weight and gaining muscle easy & f

I wouldn't mind giving it a shot. I'm not really overweight, but I really need to tone up and get in shape.
 

mtnman

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Re: January challenge - losing weight and gaining muscle easy & f

Does anyone have a plan after 30 days? If new habbits aren't implemented, history will repeat itself. Lifestyle change after the diet would be beneficial. :tiphat:
 

Redshft

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Nov 5, 2007
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Re: January challenge - losing weight and gaining muscle easy & f

Does anyone have a plan after 30 days? If new habbits aren't implemented, history will repeat itself. Lifestyle change after the diet would be beneficial. :tiphat:
Fitness shouldn't be a destination, but a journey. If you stick to a clean diet and consistent workout program, you WILL see results, you WILL continue to improve your fitness and health, and you WILL eventually enjoy it.

As far as the link posted above, lets not call it a "diet". Fact is, everyone has a "diet", it just depends on how clean it is. It irritates me so much when I substitute veggie's for my fries and order a diet coke and have someone ask "What, are you on a diet or something?" No, I just have a clean diet and the taste of diet drinks doesn't bother me. ANYWAY, the information posted in that blog is good information. But Rawr, if you are wanting to loose body fat AND gain muscle you may have to modify the posted advice a bit as this is one of the hardest things to do in fitness.

First thing I can think of is your training regimen. The blog doesn't list any type of workouts, the best thing I can tell you is to start reading up on bodybuilder.com and reading magazines. Weight training is a big part of building muscle, cardio training is a big part of loosing body fat, but cardio training breaks down muscle tissue. Start reading up on resistance training.

Next would be your meals, you are going to need lots of protein to build muscle, AT LEAST one gram to 1.5 grams of protein for every pound of your lean weight. You'll need to find your body mass index(BMI). You may need more than 4 meals a day, possibly 6-8, to comsume adequate and proportionate measures of protein. You want to equally divide your protein consumption throughout your meals of the day. You're average meal contains maybe 30 grams of protein. If your lean body weight is 180, you want at least 180 grams of protein(I would shoot for 200-220). At 30g of protein per meal you would need 6 meals a day. Yes some may have 25 and others 40, but you're going to need to eat small meals often to keep metabalizing protein. Also frequent small meals boost your metabolism.

I also recommend eating a "bedtime meal". These MUST be lean protein with as few carbs as possible. Most people prefer low carb protien shakes, I sometimes do that, but also will eat some turkey, maybe a chicken breast, a can of tuna, a spoonful of peanut butter, etc. These SMALL meals keep your body in an anabolic state while sleeping as opposed to naturally going into a catabolic state. I've even known some people, and I did this for a while, to actually wake up in the middle of the night to eat a stick of cheese, a cup of yogurt, or piece of meat.

Last is also very important. Your post workout meal MUST be eaten no later than 45 mins of your workout. You want protein and carbs. Try to stay away from fats and whole foods. Both of these slow down your digestion of the much needed protein. Personally I grab a RTD whey protein shake that is sold at the gym as I'm walking out.

But if you follow the advise given in the posted link, you will be following good diet advise for loosing weight and for maintaining muscle mass. To build muscle and tone up, start reading up on bodybuilder.com.
 

mtnman

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Re: January challenge - losing weight and gaining muscle easy & f

:iagree: with rdshift. The "lets not call it a diet" was what I was trying to get at, but didn't go into detail. I really didn't think anyone cared. The idea behind a diet totally sucks! It's like when an inexperienced REI tries to flip a property; shit hits the fan and they still expect to make money on the long haul. Not happenin'. Diets are the same. It's a short change. Once it's over, without a lifestyle change, the old stats work themselves back into the picture. Another thing, for anyone recommending or looking for protein and other supplements, do your research! Know what a complete protein is! Relying on powders and bars that lack amino acids won't get you anywhere.
 

Redshft

Contributor
Nov 5, 2007
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Re: January challenge - losing weight and gaining muscle easy & f

Another thing, for anyone recommending or looking for protein and other supplements, do your research! Know what a complete protein is! Relying on powders and bars that lack amino acids won't get you anywhere.
ABSOLUTELY! Personally, I don't supplement...besides an occasional protein shake. If I buy powder I LOVE Ultramet!

Another thing to keep in mind when cleaning up your diet is taking a look at common foods people usually claim "healthy" but actually have a few ingredients that can counteract you're reasoning for eating it.

Here are a couple of good examples...

http://www.menshealth.com/eatthis/9healthfoods.html

http://http://www.thatsfit.com/2007/11/28/12-healthy-foods-that-really-arent-bummer/

Keep in mind that some things listed are still a better substitute than a candy bar or blueberry muffin, but just know what kind of ingredients to look for when doing your grocery shopping.
 
OP
OP
Rawr

Rawr

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Re: January challenge - losing weight and gaining muscle easy & f

Hey guys I am glad you have this much enthusiasm, but this is very specific diet and that is the reason it works. I agree a diet is a lifestyle, but more often than not you have to start somewhere and see results and once you go "Wow! that's Me in the mirror!?" that's when you decide that you want to keep going and make it a lifestyle.

I will update this later today with information.

I am up for extending the diet - up to March 1. That gives you 7 solid weeks. That should be enough.

right now, all that wish to participate please reply and read http://www.fourhourworkweek.com/blog/2007/04/06/how-to-lose-20-lbs-of-fat-in-30-days-without-doing-any-exercise/
 
OP
OP
Rawr

Rawr

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Re: January challenge - losing weight and gaining muscle easy & f

OK so if you read the post you should know the basics:

Four meals a day.
some other carbs allowed in the 1hr window post workout.
One day off - eat whatever you want

I workout 3-4 times a week and actually will be redesigning my program this week, but the diet stays the same:

Breakfast:
5 Eggs (dash of milk if omelet)
Can of peas/beans
Some cheese
Salsa

2nd meal:

2 cans tuna in water or oil
beans/peas
onions or other veggies


3rd meal:

2 chicken breasts
peas/beans
vegetables
Salsa

4th meal

Peanutbutter w protein shake
Or nuts
Or Tuna w beans again


Salsa had been a godsent for me. I put it on everything. Out of all the beans red white I prefer black they have best carb and protein and I like the taste (didn't before this).

Drink plenty of water - at least 8-10 cups a day. drink green tea. take your multivitamins and zinc to stay healthy.

Stats - 188lbs beginning
 

stevenmac2

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Aug 28, 2007
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Re: January challenge - losing weight and gaining muscle easy & f

About 8 years ago, I didn't have a weight problem - in fact, I had a problem of picking up weight as a person in my mid-20s. I took a "dumb" challenge with my uncle to see who could get up to 190 lbs first. Over a Christmas Holiday while visiting for 2 weeks, I had downed two batches (large dish) of my mother's pennut butter fudge. It was at that moment, I had a gut for the first time in my life. Since then, I could never get rid of it - or I never really tried to get rid of it until now and didn't worry about it because I carried the extra weight well. But now, I am sick of carrying the weight.

I actually started doing a 12 week program last week based upon Sylvester Stallone's : Sly Moves execrises. Through changing the way I eat that he emphasised and the type of exercises I am doing, I feel it is realistic for me to use. We all have a program that can work for us, it is just finding the right one to meet our lifestyles.

When initially starting last week, I was only expecting at best - 1 or 2 pounds since I was doing a rather light workout (1 set) for each exercise to break in (was I sore). I was surprised that I had dropped 5 pounds to a weight of 200. After this week, I should be on my full set workout that should help me burn more of this fat and tone my body up. I have to find me a heart rate monitor since I now have calculated my Heart Rate Target Zone to burn this fast. My goal is to get back to my high school weight of 170. Hopefully, I will be a much lighter guy here in a few months.

Steven Mac
 

Redshft

Contributor
Nov 5, 2007
554
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49
Greenville, NC
Re: January challenge - losing weight and gaining muscle easy & f

OK so if you read the post you should know the basics:

Four meals a day.
some other carbs allowed in the 1hr window post workout.
One day off - eat whatever you want

I workout 3-4 times a week and actually will be redesigning my program this week, but the diet stays the same:

Breakfast:
5 Eggs (dash of milk if omelet)
Can of peas/beans
Some cheese
Salsa

2nd meal:

2 cans tuna in water or oil
beans/peas
onions or other veggies


3rd meal:

2 chicken breasts
peas/beans
vegetables
Salsa

4th meal

Peanutbutter w protein shake
Or nuts
Or Tuna w beans again


Salsa had been a godsent for me. I put it on everything. Out of all the beans red white I prefer black they have best carb and protein and I like the taste (didn't before this).

Drink plenty of water - at least 8-10 cups a day. drink green tea. take your multivitamins and zinc to stay healthy.

Stats - 188lbs beginning
I meant to add, which I'm sure most know this by now, if you are including PB in your diet...MAKE SURE it is a natural PB. Regular PB has too many hydrogenated oils(trans fats) which are actually dangerous to our health(and banned in some cities). I prefer Skippy Natural, you don't need to stir although it does use palm oil as a stabilizer. Smuckers Natural is also good, I just hate the stirring...but after stirred and refrigerated it is alright.

Also when drinking water, try to drink it as cold as possible. The colder the water, the more calories needed to warm it up.

Rawr, if youre feeling "gutsy" maybe take some before pics then some progress pics. Or maybe post some weight, height, plus BMI numbers. Sometimes just posting weight leaves too many questions. Good luck none the less!!

Once I get serious again about toning up for the summer months and can afford to shop for my own diet, I'll try to keep everyone updated on my diets and physical progress. I'm pretty happy where I'm at right now, although I have a stubborn belly that I need to get more serious about. I hope to have a tight six pack by bike week this year. :)

Right now I'm 6'1, 185-190, BMI of about 10%. I'd like to see a solid 190 with BMI of 3-6%.
 

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Yankees338

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Jul 24, 2007
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Re: January challenge - losing weight and gaining muscle easy & f

If I had to guess, I'd say I'm about 5'11, 175. I really don't look 175, though. When people guess, they usually say between 150 and 160 pounds. I need to start getting into shape for baseball soon. I've been battling a cold for the past few days, so I'm trying to rest up.

I don't work out that much, maybe twice a week, but I do play sports regularly. I probably play basketball, on average, about three times per week. I really should start doing some straight up running, though. During baseball, I "exercise" about 6 days a week, but baseball is obviously not the most rigorous of sports. Just as with business, I guess I should really develop a plan to stick to. I bet that'd help!
 
OP
OP
Rawr

Rawr

Gold Contributor
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Aug 12, 2007
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Re: January challenge - losing weight and gaining muscle easy & f

Redshft, good call on peanut butter - I've been using natural for 3 years now - at first I really didn't want to (the oil on top threw me off) but now it isn't a problem - I actually have Skippy :)
That cold water tip true? It seems very helpful if it is - thanks.

Got under the squat bar again tonight - I am doing a 5 sec negative rep - more like 5 sec up 5 sec down but with squats it is 300% harder - and I think possibly suicidal.

Already at 184 but visible changes are not apparent.
Yes I took pictures but I will not post them here. at least not yet. I have track of pics from 5 years go it really helps judging progress
 

Redshft

Contributor
Nov 5, 2007
554
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49
Greenville, NC
Re: January challenge - losing weight and gaining muscle easy & f

That cold water tip true? It seems very helpful if it is - thanks.
Yes it is! Remember, a calorie is a unit of measurement for energy. One calorie is the amount of energy required to raise one cubic centimeter(one gram) of water by one degree Celsius. Your body needs water for many processes such as digestion, but it needs it at body temp(98.6 degrees Farenheit, or 37 degree Celsius). In order to heat the water up it needs ENERGY, and it gets this energy from calories! It is expected your body can burn 9-15 calories from drinking 8 ounces of ice cold water. If you drink 8-10 glasses of ice cold water a day, thats around 100 extra calories burnt just from drinking water. Your body also uses energy(calories) to move the water througout your body.:icon_super:

I also meant to add earlier that I firmly believe in the "cheat" day. Look at it as giving your metabolism some excercise. Just like your body adapts to stress and eventually you see little results off the same excercise, so does your metabolism. It gets used to the same diet after a while and will slow down, or as I like to describe it..."it gets bored". I have my cheat days on Sunday's and boy do I look forward to them. Pick your cheat day and look forward to having that bacon cheeseburger with a side of fries and ranch. :)
 

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