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      06-08-2013, 01:42 AM   #85
manutdas11
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Quote:
Originally Posted by mmahany View Post
A lot of this is getting pretty technical so let me attempt to break down everything you need to know in order to meet your goals:

Diet
1 pound a week- means eating 500 calories/day under maintenance. Very easy to do and will maximize muscle retention. Exercise is recommended but not mandatory
2 pounds a week- means eating 1000 calories/day under maintenance. Harder to do and is considered a very aggressive diet. Exercising is mandatory and specifically heavy weight lifting
3 pounds a week- means eating 1500 calories/day under maintenance. Borderline unhealthy and a strict exercise schedule is mandatory with this diet.

Exercise:
Heavy weight lifting- your goal is muscle retention. Cover all muscle groups and not just your upper body. We all want beach muscles (biceps and abs), but your legs contain the largest muscles in your body. Larger muscles need more energy and working them out will increase your metabolism faster than working out small muscles.
Low intensity cardio- your goal is fat loss

Walking, elliptical training, swimming, or other low intensity/long duration cardio exercises are best. Keep your heart rate at around 60-70% of your maximum heart fat. Generally that number should be around the 110-130 bpm range depending on your age.

Good foods:
-Chicken, turkey, fish, and other lean meats
-Broccoli, spinach, lettuce and green leafy vegetables
-Brown rice, Sweet potatoes, and healthy complex carbs (multi-grain stuff)
-Almonds, olive oil, and milk (in moderation)
-Fresh fruit (in moderation)

Things to avoid:
-Salad dressings and marinades
-Cheese (generally)
-High fructose corn syrup and other empty sugars
-White breads (GENERALLY, if it’s white, it’s probably an empty source of carbs)
-Alcohol (if you must, limit yourself to 1-2 times a week)

Supplements- Don’t make the mistake most people make and go to GNC and buy everything in the store. Supplements do exactly what their name suggests- supplement a less than perfect diet. You only need these things if your diet isn’t perfect:
-Protein powder- Make sure it’s lean powder and not weight gainer. It should be as close to 120 calories and 25 grams of protein per serving
-Multi-vitamin- Just get a cheap one. It is good for your overall health
-Fish oil- Good for omega-3’s and sometimes omega-6’s. If you eat fish and almonds, this isn’t necessary
-Creatine- not necessary. Just eat a small piece of red meat. Creatine is good for muscle retention and making your muscles look more food, but you will retain extra water with it. It’s not bad at all, but know that you can retain as much as 1-2 pounds of extra water in your muscles.
-Ephedra/Caffeine/Aspirin (ECA) stack- You may read about this, but DO NOT try this without doing a ton of research first. It has the potential to damage your liver or even kill you if used improperly. Only recommended in advanced weight loss situations and after you’ve done some serious research.

A good starting point:
-2500 calorie diet. After 2 weeks, measure your progress and adjust that number up or down 500 calories. Anything below about 1800 calories is generally unhealthy unless you are under about 150 pounds.
-Try to consume at least 100grams of lean protein a day, and 150 grams is better. It’s very hard to eat “too much” protein
-Keep your carb intake low. Only eat carbs when you need energy. In the morning or before a workout are the best times. Try and match your carbs with your energy level (only eat carbs when you feel lethargic)
-Fat usually what turns into fat- Your body fat is generally stored carbohydrates. Eating healthy fats such as almonds can actually promote weight loss.
-Lift heavy weights 3-4 times a week. Remember to give your body a rest and repair itself.
-Try and exercise for at least 1 hour a day. Your off days from heavy lifting could be walking for an hour or another sort of low intensity training
-Track your progress- The scale is a tool and not the only measurement of your success. Don’t weigh yourself every day (you’ll go insane). Take pictures of yourself in the mirror once a week and measure your arms, chest, neck and waist. You may only drop 1 pound a week, but that’s better than losing 2 pounds/week when half of that is muscle.
A lot of great points! Thanks for the input!
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