Health & Exercise Thread! 2.0

[podsaurus]

You didn't gain weight because you stopped working out or working in general. You gained weight because you were eating the same calories as you were when you were more active and didn't adjust your calories to compensate for the lack of activity. It's harder to deal with calories when you're injured, though. But it still has an affect on your body regardless.

Sucks about your foot. :/

Well actually I was using this application on my phone that keeps track of calories consumed and that's how I lost the weight. Haha lost it with pure diet. There was a week of eating where I couldn't get an accurate read on the amount of calories in the food and it was way too much and I put the weight on again. The doc told me wait 6 weeks before doing exercise which is ok with me. I was losing consistently up until last week. I over indulged with the food so I just have to keep better track of it.

Thanks dude The important thing is my foot is much better and I can work again and earn my money.

[The Black Wolf]

You'll lose weight faster at your heaviest weight... and it'll taper down to a more consistent 1 pound a weak as you get closer and closer to your goal weight. However, if you're consistently losing 4 pounds a week, it might be good to time it down a wee bit. It may have also been water weight that you lost or a combination of things. Just keep doing what you're doing, but if you are consistently losing dramatic weight, you might want to increase your calories a little. Losing weight that fast isn't necessarily bad or anything, but like I said before, you want to give your skin time to readjust to your decreasing size. Loose skin often requires surgery to remove, so it's better to be safe with gradual weight loss instead of drastic weight loss. You're doing great though, keep it up. :]

Thank you!

I'm trying to eat more vegetables, but me and veggies do not mix. There are only a few vegetables I can eat.

Cauliflower?! Don't talk about cauliflower! Don't even talk about cauliflower!

[Nitey]

Cauliflower is delicisous, especially when steamed with the likes of carrots and peas and stuff, mmmmm!

[PeanutButterMunky]

Thank you!

I'm trying to eat more vegetables, but me and veggies do not mix. There are only a few vegetables I can eat.

Cauliflower?! Don't talk about cauliflower! Don't even talk about cauliflower!

Eat whatever you can.

[Cybertox]

Im 1.85m and i weight only 55 kgs. Any advices to raise my weight up? I eat as much as possible but i still dont gain weight. Im also lifting weights every day cause i want to get stronger, my muscles gained a really nice form however they look very slim.

[Ghost-Rhayne]

Im 1.85m and i weight only 55 kgs. Any advices to raise my weight up? I eat as much as possible but i still dont gain weight. Im also lifting weights every day cause i want to get stronger, my muscles gained a really nice form however they look very slim.

Sounds like you're an ectomorph. Ectomorphs are usually tall and slender/thin as they have super saiyan metabolisms so they can eat like a pig and not gain any weight. You have to eat more! At your height I'd say you are really underweight and should try and bulk up! Foooooooood...

[Sub-stance1]

Im 1.85m and i weight only 55 kgs. Any advices to raise my weight up? I eat as much as possible but i still dont gain weight. Im also lifting weights every day cause i want to get stronger, my muscles gained a really nice form however they look very slim.

I would recommend that you only lift weights 3 days a week. If you are lifting everyday you are burning those calories that you need to pack on that size you want. If you don't wanna go that route, then you need to be eating at least 5 to 6 balanced meals per day. Make sure you do things like deadlifts and squats too. It will help you put on some size and maintain good overall symmetry.

[Sylar]

I really need to start going back to the gym again, I've been doing exercises at home and weights every night but it doesn't compare to what you can do at a gym.
I'm 5"11 and I currently weigh 77KG which is similar to what I was last year and back then they calculated my body fat at 11% and I find it really hard to get that lowered

[Ixion]

I would recommend that you only lift weights 3 days a week. If you are lifting everyday you are burning those calories that you need to pack on that size you want. If you don't wanna go that route, then you need to be eating at least 5 to 6 balanced meals per day.

Yeah, there's a famous quote by Jay Cutler: "There's no such thing as overtraining, only undereating."

[PeanutButterMunky]

Im 1.85m and i weight only 55 kgs. Any advices to raise my weight up? I eat as much as possible but i still dont gain weight. Im also lifting weights every day cause i want to get stronger, my muscles gained a really nice form however they look very slim.

You're not eating enough. It's as simple as that. Track your average calorie consumption every day for a week and see how much you're eating on average. When I was in high school I packed on 50 pounds of muscle for football. I was starved Ethiopian thin before I began eating 5,000 + calories a day. That's almost 3 times the recommended daily allowance.

You just gotta eat more, dude. And like another poster said, you should lift weights 3 times a week and not every day. You grow out of the gym, not in it. Your body needs rest days to grow and repair. Also weightlifting increases your RMR, so you're burning extra calories all day after your workouts.

What's your lifting routine look like?

Yeah, there's a famous quote by Jay Cutler: "There's no such thing as overtraining, only undereating."

That's a horrible quote. Overtraining is very much a thing, especially concerning normal people that aren't injecting anabolic steroids every day. Under-eating is the primary culprit for "hard gainers", though.

I really need to start going back to the gym again, I've been doing exercises at home and weights every night but it doesn't compare to what you can do at a gym.
I'm 5"11 and I currently weigh 77KG which is similar to what I was last year and back then they calculated my body fat at 11% and I find it really hard to get that lowered

Exercising won't lower your body fat... your diet will. However, once you start reaching single digit body fat percentages, it requires a very strict diet to get there. I highly recommend searching T-Nation for any 'Carb Cycling' diets as they will get you utterly shredded into the single digit body fat range. It's a cyclic diet of high carb, low carb, and no carb days.

You can also "get" "Ultimate Diet 2.0" by Lyle McDonald, which is another CC diet.

[Cybertox]

Now that you guys say that lifting weights everyday is not really good i decided to lift weights 5 times a week. You probably think that my workouts are very long and extremely hard however they are not so. They are hard but dure only 45 minutes and so i do this workouts every 5 days a week. I know that i have to eat a lot more but the problem is that im not the one who likes eating everything. I have a lot of food which i dont like. I dont like eggs, cheese and fish which contain a lot of vitamins and other necessary ingredients which are good for health. Thanks for your advices, they are helpful. Will try to eat even more. What about drinking, what should i drink and how often?

Btw i am only 17 now and the doctor said that i will grow to 1.90m for sure and maybe to 1.95m. I also play basketball and go regularly to basketball trainings.

[Sylar]

Exercising won't lower your body fat... your diet will. However, once you start reaching single digit body fat percentages, it requires a very strict diet to get there. I highly recommend searching T-Nation for any 'Carb Cycling' diets as they will get you utterly shredded into the single digit body fat range. It's a cyclic diet of high carb, low carb, and no carb days.

You can also torrent "Ultimate Diet 2.0" by Lyle McDonald, which is another CC diet.

Awesome thanks for the tips I'll check out some of these diets

[The Black Wolf]

How can I calculate how many calories I am consuming each day?

I've been on this diet for a week now:

Breakfast:
1 serving of cereal (frosted flakes or honey nut cheerios)
bowl full of milk
Cup of orange juice (Sunny D, about to start Minute Maid Orange Juice)

Snack 1:
1 Yogurt (Yoplait light) or an snack bar (Special K bars)

Lunch:
2 turkey sandwiches- 4 slices of white bread (just now getting wheat bread), 2 slices of kraft or borden cheese
1 bannana or 1 yoplait yogurt
3-4 strawberries

Snack:
1 serving of wheat thins (16 squares)

Dinner:
1 serving of cabbage without cornbread (was boiled and seasoned with salt and pepper)
2 turkey sandwiches
3-4 strawberries


Okay, that's my diet for this week. Anything I need to change?

I was planning to wait til classes to start back exercising, because then I would ride my bike back and forth to classes. However, I do have a backyard to walk in. So do I need to start back exercising sooner to see more weight loss?

[x6Teen]

Cybertox, most ectos like yourself buy a weight gainer shake, they'll help you get in your calories. make your own if you want too, there's plenty of short recipes online, all you need is a blender.

[Cybertox]

Cybertox, most ectos like yourself buy a weight gainer shake, they'll help you get in your calories. make your own if you want too, there's plenty of short recipes online, all you need is a blender.

Ok i will check some recipes.

[PeanutButterMunky]

Cybertox, most ectos like yourself buy a weight gainer shake, they'll help you get in your calories. make your own if you want too, there's plenty of short recipes online, all you need is a blender.

Weight gainers are mostly overpriced sugar. I'd go with your second suggestion and he should make his own. Plus, it's a lot easier to drink calories than to eat them. Easier on the digestive system as well.

[The Black Wolf]

How can I calculate how many calories I am consuming each day?

I've been on this diet for a week now:

Breakfast:
1 serving of cereal (frosted flakes or honey nut cheerios)
bowl full of milk
Cup of orange juice (Sunny D, about to start Minute Maid Orange Juice)

Snack 1:
1 Yogurt (Yoplait light) or an snack bar (Special K bars)

Lunch:
2 turkey sandwiches- 4 slices of white bread (just now getting wheat bread), 2 slices of kraft or borden cheese
1 bannana or 1 yoplait yogurt
3-4 strawberries

Snack:
1 serving of wheat thins (16 squares)

Dinner:
1 serving of cabbage without cornbread (was boiled and seasoned with salt and pepper)
2 turkey sandwiches
3-4 strawberries


Okay, that's my diet for this week. Anything I need to change?

I was planning to wait til classes to start back exercising, because then I would ride my bike back and forth to classes. However, I do have a backyard to walk in. So do I need to start back exercising sooner to see more weight loss?

Can anyone help me with this?

[PeanutButterMunky]

Can anyone help me with this?

You need to buy a food scale so you can measure your food to know how many calories you're eating if it's not labeled. You can usually find nutrition information for most food online with a simple search. It might require some simple math though. For instance, if 40 grams of some food is 300 calories and you ate 20 grams, you ate 150 calories... and so on and so forth. I couldn't do this calorie thing without a food scale, I'd go friggin' nuts.

[three3-times]

Or use a calorie counter app. A lot of people use them and get results.

get "my fitness pal"

[Tibiquera]

Just today I saw this thread and found quite a lot of helpful comments. So I actually have some questions of my own, if I could get some help from you guys.

I have always been a bit chubby (I'm 180 cm or 5'10 and at the moment I weigh 101 kg) but I began working out at the beginning of this year. The problem is that I think for the amount of effort I'm putting in I'm getting less return than I expected. So far I lost ~4 kg, which is not bad, but I was hoping for a bit more.

So basically what I'm doing is working out 3 or 4 days a week. I usually do half hour of elliptical, 10 to 20 minutes of non-cardio workout (each day I concentrate on a different part of the body), then 20 to 30 minutes on the treadmill where I do the interval (usually 3.2 mph of rest and 6 to 7 mph of work).

Also as far as I'm concerned I'm eating more healthy and probably a bit less than before.

So am I doing anything wrong? Any suggestions? Also I'm a bit of a noob when it comes to going to the gym, so I'd appreciate if the technical terms could be simplified.

[Ghost-Rhayne]

Just today I saw this thread and found quite a lot of helpful comments. So I actually have some questions of my own, if I could get some help from you guys.

I have always been a bit chubby (I'm 180 cm or 5'10 and at the moment I weigh 101 kg) but I began working out at the beginning of this year. The problem is that I think for the amount of effort I'm putting in I'm getting less return than I expected. So far I lost ~4 kg, which is not bad, but I was hoping for a bit more.

So basically what I'm doing is working out 3 or 4 days a week. I usually do half hour of elliptical, 10 to 20 minutes of non-cardio workout (each day I concentrate on a different part of the body), then 20 to 30 minutes on the treadmill where I do the interval (usually 3.2 mph of rest and 6 to 7 mph of work).

Also as far as I'm concerned I'm eating more healthy and probably a bit less than before.

So am I doing anything wrong? Any suggestions? Also I'm a bit of a noob when it comes to going to the gym, so I'd appreciate if the technical terms could be simplified.

Tell us a bit about what youre eating, how much, how often etc. As others have said here, you can lose weight by eating alone if you are in a calorie deficit. If weightloss has been slow, despite cardio, it will probably have something to do with your diet.

[Tibiquera]

Yeah, I thought about that too, but I think now I'm eating slightly less than before I began to work out, and before I was more or less able to maintain my weight.

Usually my daily diet is a ham and cheese sandwich with a small cup of coffee in the morning. Lunch is when I eat the most, usually rice, beans and some kind of meat with maybe some vegetables. On the afternoon I have carrots, nuts and a yogurt as snacks. For dinner, usually a smaller portion of food, for example an egg sandwich. I don't eat a lot of fruits, but I do eat a reasonable amount of vegetables. I rarely eat junk food and usually don't eat a lot of sweets.

I also noticed that my brother throughout the years would eat a lot more junk than I did and would be slim, so there might be a predisposition for me to be fat.

But I wonder if the way I do my workout is somehow incorrect, like if it's too little, too much, too infrequent, etc. It seems that there are so many variables to an ideal workout that it's difficult to keep track of them all.

Another thing I forgot to mention is that going by the count on the cardio machines I use I burn between 2000-2500 calories a week.

[Ghost-Rhayne]

Yeah, I thought about that too, but I think now I'm eating slightly less than before I began to work out, and before I was more or less able to maintain my weight.

Usually my daily diet is a ham and cheese sandwich with a small cup of coffee in the morning. Lunch is when I eat the most, usually rice, beans and some kind of meat with maybe some vegetables. On the afternoon I have carrots, nuts and a yogurt as snacks. For dinner, usually a smaller portion of food, for example an egg sandwich. I don't eat a lot of fruits, but I do eat a reasonable amount of vegetables. I rarely eat junk food and usually don't eat a lot of sweets.

I also noticed that my brother throughout the years would eat a lot more junk than I did and would be slim, so there might be a predisposition for me to be fat.

But I wonder if the way I do my workout is somehow incorrect, like if it's too little, too much, too infrequent, etc. It seems that there are so many variables to an ideal workout that it's difficult to keep track of them all.

Another thing I forgot to mention is that going by the count on the cardio machines I use I burn between 2000-2500 calories a week.

Hmm, I think we need Mr Munky for this one. What you're eating seems reasonable so I'm not sure. I'd wager though that you are an endomorph body type. Endomorphs can put on fat REALLY easy and they really have to watch what they eat and work hard to slim down because their metabolism isn't as efficient. You're brother sounds like the opposite, an ectomorph, their metabolisms burn like hell and they are always lean. My best mate in New Zealand lived off of pizza and junk food, and you could always see his abs (fuckin asshole lol).

The only other suggestion I would make is to eat wholegrain bread, drink more water if you're not already. You can shed a few pounds simply by getting enough water each day (it's called water retention). Actually, you should do some weight training aswell if possible. The more muscle you have, the more calories your body burns passively just to feed them. Aside from the calories you would burn working out (which can be about 600 in an hour long workout with 60 sec breaks), you will burn calories night and day without doing anything. PeanutButterMunky will be able to better help you though

[wesmore24]

I've upgraded my workout! So now every other day I do 100 pushups and 200 hundred curls in each arm with a 15 pound weight. Then with the same weight I do 100 curls like with the wrist in each hand. Then depending on the day i will do 100 toe raisers and I always do 200 hundred sit ups at the end.

On some days i mix it up a little, instead of 100 pushups and 200 hundred curls i would do 200 hundred pushups and 100 curls. Its tiring but it pays off.

[spyrde]

I've upgraded my workout! So now every other day I do 100 pushups and 200 hundred curls in each arm with a 15 pound weight. Then with the same weight I do 100 curls like with the wrist in each hand. Then depending on the day i will do 100 toe raisers and I always do 200 hundred sit ups at the end.

On some days i mix it up a little, instead of 100 pushups and 200 hundred curls i would do 200 hundred pushups and 100 curls. Its tiring but it pays off.

You serious about this routine? You'll gain very little muscle mass by doing hundreds of curls and sit-ups, it'll probably help your muscle endurance but you won't gain much. You're only 14 though so I can see why you're not on a real gym routine, but seeing that you have dumbbells at home you could actually do a ''real'' workout with them, depending of course how much weight you have on those dumbbells.

When I was your age I too did hundreds of push-ups and other moves only later realising that they won't do much.