Getting in Shape

[icpurplepplalot]

So yeah, everybody else is doing it so why not? Also helps that the new girl I'm talking to is in amazing shape, and I kinda feel self conscious.

So, to start off, I'm 5'8'', weight 180lbs. Would like to get down to 150-160. Main goal is to lose my gut and love handles, build my chest back up, and to tone up my upper thighs to what they once were, and be able to run with the girlie in the morning, she runs 3 miles iirc.

At the moment, I don't really have any weights, though I am going to go get some of my dumbbells from my cousin tomorrow. So I will have that, and I also have a weight bench as his house, but don't have access to it all of the time.

I've already kinda started to steer myself into a more healthy lifestyle. I've quit drinking as much, and also quit smoking. I really want to be able to do this. Just need some help with exercises and what I should be eating. I don't eat a lot or often, I think this is one of my downfalls. I eat like 1 or 2 meals a day usually.

[mrogowski]

don't bother. you go thru all that and for what? just to get married settle down have 2.3 kids and a dog. next thing you know you are lounging on the couch with your blubber protruding, a beer in one hand and a remote in the other.

just cut to the chase.

[icpurplepplalot]

don't bother. you go thru all that and for what? just to get married settle down have 2.3 kids and a dog. next thing you know you are lounging on the couch with your blubber protruding, a beer in one hand and a remote in the other.

just cut to the chase.

lulz

[icpurplepplalot]

So I've figured out to start off, I'm going to weight train 3 times a week, and do some type of cardio on the in between days. Also going to start my diet at 2000 calories, and start taking in the proper protein/weight ratio. Correct me on anything that needs to be changed. I'm not buying any supplements as I do not have the extra money for it.

[mrogowski]

So I've figured out to start off, I'm going to weight train 3 times a week, and do some type of cardio on the in between days. Also going to start my diet at 2000 calories, and start taking in the proper protein/weight ratio. Correct me on anything that needs to be changed. I'm not buying any supplements as I do not have the extra money for it.

might be a bit much all at once. tell that girl you're all gaga about that you want to jog with her.... to her bedroom.

[icpurplepplalot]

might be a bit much all at once. tell that girl you're all gaga about that you want to jog with her.... to her bedroom.

I can't take what you say seriously as I laugh everytime I look at your sig...

[tapout]

Gotta go to work. Will return.

[icpurplepplalot]

I'm mainly looking for more definition and to lose my gut. I know I have the strength, just not the definition. So I'm bulky, but not cut

[icpurplepplalot]

Gotta go to work. Will return.

Awesome, much appreciated

[mrogowski]

do a little bit at a time. jumping in like that may turn you off to the whole concept. i personally wouldn't be watching calories at the beginning as the more exercise you do the more you will need to take in.

if you can do 3 squares and keep it consistent, you will drop the pounds.






and maybe that girl is a chubby chaser. you may end up losing her if you start doing all this shit...

[Captain Ahab]

don't bother. you go thru all that and for what? just to get married settle down have 2.3 kids and a dog. next thing you know you are lounging on the couch with your blubber protruding, a beer in one hand and a remote in the other.

just cut to the chase.

Motivation ITT

[icpurplepplalot]

do a little bit at a time. jumping in like that may turn you off to the whole concept. i personally wouldn't be watching calories at the beginning as the more exercise you do the more you will need to take in.

if you can do 3 squares and keep it consistent, you will drop the pounds.






and maybe that girl is a chubby chaser. you may end up losing her if you start doing all this shit...

I just want to get back in shape period, it's not just for the girl.

[mrogowski]

ah, well that's different. anything you do will be an improvement. even sex.

[icpurplepplalot]

Indeeds

[pl8er]

well cutting shouldn't be a huge deal for you. You are not fat, by any means. I'd say start with what you are doing now...which is eat better and add some weight training. Do you think under your fat you have muscle definition or if you had no fat you would be basically without?

[icpurplepplalot]

well cutting shouldn't be a huge deal for you. You are not fat, by any means. I'd say start with what you are doing now...which is eat better and add some weight training. Do you think under your fat you have muscle definition or if you had no fat you would be basically without?

I definitely have muscle definition, I work with metal nearly everyday, hammering it out and the sorts, as well as lift stuff constantly. However, I would like to get bigger as well, but I know that will take time.

[pl8er]

I definitely have muscle definition, I work with metal nearly everyday, hammering it out and the sorts, as well as lift stuff constantly. However, I would like to get bigger as well, but I know that will take time.

losing weight, getting bigger.....pick one

[icpurplepplalot]

losing weight, getting bigger.....pick one

lulz, losing weight to start off with

[pl8er]

something this cut has really shown me is that intake is far more important than lifting the weights. You need to get your food under control. I was lucky enough to get help from Junior and get a good diet plan. yeah, its hard to adjust to at first, but you get used to it. Skin is smooth and totally clean my attitude is more upbeat and I just feel better.

[pl8er]

how much water do you drink a day?

[icpurplepplalot]

Nowhere near as much as I should

[pl8er]

I'm at half a gallon right now. Been up for 3 hours.

I'm just regurgitating information here, this is in no way my knowledge (however I am learning). The key to cutting is a balanced proportion of carbs to protein to fat, no salt no sugar. Since I've been cutting, I've had no fruit even. Well, that is a lie, last night I had a bit of banana and strawberry because my wife made me a smoothie for V-day.

You use heavier carbs and add smaller protein loads in order to give your metabolism a big boost.

I'm setup on a 55% carb 35% protein 10% fat diet. No salt no sugars, 2 gallons of water and I take in 3900 calories a day.

[icpurplepplalot]

See this is what I don't really understand, the whole carb to protein to fat thing. I'm not even sure exactly where to start with it.

[pl8er]

Carbs are energy, your body is burning this to continue movement. Protein is used to form muscle. When properly balanced, your body uses the energy from the carbs in order to produce lean muscle with the protein. By eating the correct portions, you are essentially give the body only the intake it needs to do what is required (build lean mass or sustain your current mass).

Fat is just an unfortunate by-product of protein. In my spreadsheets, I do not even calculate the fat, just consider it part of the protein.

carbs and protein are both 1 gram = 4 calories

So basically you want 55% of your intake to be carbs and 35% to be protein. So you start watching the grams of each and multiple by 4 to get the calories. You want the calories to be 55% carbs and 35% protein.

Basically, just for total example sake lets say (none of these numbers are true, so don't think I'm giving actuals here):

you eat a full bagle and that is 13.75 grams of carbs (you X by 4 and get 55 calories)
you eat 5 egg white and that is 8.75 grams of protein (you X by 4 and get 35 calories)

Now you have a total of 90 calories and figure you got about 10 calories of fat from that.

Your total is 100 calories, 55% of those are carbs and 35% of those is protein which = weight loss.

[icpurplepplalot]

Oh ok, that'll come in handy. Thanks man

[pl8er]

and you repeat that formula 7 times a day.

Now the formula changes for each person (as far as what to eat and how many times) but you really need a nutritionist to give you that information or use a generic setup and start to adjust as your body changes.

My first week on the cut, I lost 10 pounds. Last week, I lost 1.5. From what I've been told, doing it right will mean 2 lbs a week.

[icpurplepplalot]

Maybe if you guys are lucky, I'll do before and after pics ;)

[pl8er]

sexy :P

I actually got new pictures to add to my motivation thread. I need to have them updated.

[icpurplepplalot]

and you repeat that formula 7 times a day.

Now the formula changes for each person (as far as what to eat and how many times) but you really need a nutritionist to give you that information or use a generic setup and start to adjust as your body changes.

My first week on the cut, I lost 10 pounds. Last week, I lost 1.5. From what I've been told, doing it right will mean 2 lbs a week.

Cool, 2lbs a week is alot better than me sitting on my ass and staying at the same weight.

[pl8er]

Cool, 2lbs a week is alot better than me sitting on my ass and staying at the same weight.

Nod. Also, the body remembers quick weight loss but a slow decline it will accept and keep.

[icpurplepplalot]

Indeeds

My cousin isn't answering his phone, was hoping I could start lifting today.....guess not :/

[pl8er]

why can't you?

[pl8er]

pushups...no weight lunges...bridges, wall sits even pretending to jump rope.

[icpurplepplalot]

pushups...no weight lunges...bridges, wall sits even pretending to jump rope.

Was planning on doing this, was just hoping I could actually use MY weight set that's at his house this morning.

[Captain Ahab]

something this cut has really shown me is that intake is far more important than lifting the weights. You need to get your food under control. I was lucky enough to get help from Junior and get a good diet plan. yeah, its hard to adjust to at first, but you get used to it. Skin is smooth and totally clean my attitude is more upbeat and I just feel better.

x2 on the feeling better. its weird. food may not be quite as food but you feel so much better.

As far as the macronutrients. You could always do how I do. Make sure to get 1g protein/lb bodyweight and eat low fat foods. Works for me with a lot less headache than trying to keep up with carbs/fat/etc.

[icpurplepplalot]

I guess I'm more out of shape than I though :/ Just did some stuff using my own body weight, and my ass is whooped. Push ups, sit ups, lunges, bridges, wall sits, and jump roping. Did 3 sets of 15 each, and 10 minutes of jump roping.

[Captain Ahab]

You'll get better in no time. Noobs gain quick.

[icpurplepplalot]

I'm still getting over the whole smoking thing as well, only been like 9 days since my last cig, so I'm sure that is still taking a toll.

[pl8er]

Yeah, the start you will see HUGE gains in strength and stamina.

[J31Bro]

Good luck with your journey bro.

Was going to do this, but I've got too much on my plate at the moment.

[impulse_ak]

Jumping jacks, running in place for 5 minutes, and push ups every day, you will see results and feel better in 2 weeks

[Captain Ahab]

Was going to do this, but I've got too much on my plate at the moment.

Get to breaking down and rolling, brah.

[mackin]

Good luck, brah.

[Toasted1]

See this is what I don't really understand, the whole carb to protein to fat thing. I'm not even sure exactly where to start with it.

Go to fitday and create a free account and log everything you eat, it will show your P/C/F broken down into percentages using the food you put in.

Once you do it for a few weeks you will get a better idea of what each food contains and work your meals around it.

[adio]

don't bother. you go thru all that and for what? just to get married settle down have 2.3 kids and a dog. next thing you know you are lounging on the couch with your blubber protruding, a beer in one hand and a remote in the other.

just cut to the chase.

:laugh:

[adio]

I'm at half a gallon right now. Been up for 3 hours.

I'm just regurgitating information here, this is in no way my knowledge (however I am learning). The key to cutting is a balanced proportion of carbs to protein to fat, no salt no sugar. Since I've been cutting, I've had no fruit even. Well, that is a lie, last night I had a bit of banana and strawberry because my wife made me a smoothie for V-day.

You use heavier carbs and add smaller protein loads in order to give your metabolism a big boost.

I'm setup on a 55% carb 35% protein 10% fat diet. No salt no sugars, 2 gallons of water and I take in 3900 calories a day.

See this is what I don't really understand, the whole carb to protein to fat thing. I'm not even sure exactly where to start with it.

Carbs are energy, your body is burning this to continue movement. Protein is used to form muscle. When properly balanced, your body uses the energy from the carbs in order to produce lean muscle with the protein. By eating the correct portions, you are essentially give the body only the intake it needs to do what is required (build lean mass or sustain your current mass).

Fat is just an unfortunate by-product of protein. In my spreadsheets, I do not even calculate the fat, just consider it part of the protein.

carbs and protein are both 1 gram = 4 calories

So basically you want 55% of your intake to be carbs and 35% to be protein. So you start watching the grams of each and multiple by 4 to get the calories. You want the calories to be 55% carbs and 35% protein.

Basically, just for total example sake lets say (none of these numbers are true, so don't think I'm giving actuals here):

you eat a full bagle and that is 13.75 grams of carbs (you X by 4 and get 55 calories)
you eat 5 egg white and that is 8.75 grams of protein (you X by 4 and get 35 calories)

Now you have a total of 90 calories and figure you got about 10 calories of fat from that.

Your total is 100 calories, 55% of those are carbs and 35% of those is protein which = weight loss.

why not try 55% protein, %35 carb, 10% fat for wahile. that way ur body can use fat for energy and the carbs can mix with the protein to build the muscle........

[J31Bro]

With the advent of user names, rather than ID numbers on Facebook, members have reported their friends are not receiving their gifts properly. Clicking on the gift request takes them directly to their own farm rather than to the gift page. This is caused by the use of special characters in your user name, i.e. or the hearts etc. in your Facebook user name.

Removing these special characters will resolve this issue.

SHUT THE FUCK UP FAGGOT.

[icpurplepplalot]

So yeah, haven't really posted in here in awhile, but I was keeping up with things on my own, well kind of. I weigh 165 now, but I need to get back on track with everything as I haven't been eating all that great lately nor exercising.

I think it's time for me to tone up some more, so hopefully I can get back to lifting again.

[Uncle Rico]

Good luck.