I dont see any Sh@t! Do you see Sh@t? No! And that is NO Sh@T!!
Ok here's the plan:
workout for two weeks with no supplements and no eating past 9 pm. This is to get my body used to the new routine and get it in the habit of burning more calories. i'm not increasing my caloric intake yet because I don't want it to turn into fat. .
First, without delay, I welcome you to one of the finest forums on the internet. I am glad to see you are here and a member. I look forward to working with you in the future. I am sure you are a fine young man.
Secondly, I must REMOVE a small
Complication with a brief
Vocation to allow
Inspiration and a little
Motivation:
Chillen grabs the
TOILET KIT from where he
SIT and drowned the
DIP SH@T BIT by
BIT; this produced an
instantcup of
WIT I must
ADMIT, and this is No
SH@T!
He didnt throw a
FIT as he promised not to think of himself as a
Pisa Sh@T and will self
COMMIT to get himself
FIT!
I promise I will be ON YOU to remove any STINK!......Because you have none!
I will SHRINK this STINK without one BLINK and will not RETHINK!
ROCK ON!!!!!!..................................
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I suggest you set up a FBW 3 times per week (with staple compound execises), track your progression of your training, and track your caloric intake. Let progression in training and physical gains be your your guide in changing anything in your program. By tracking progression, calories, and watching your physical gains, you will then have the fundelmental tools to work with to locate a possible fix and change the applicable areas as necessary.
There is no reason to limit food passed 9PM unless you are sensitive to carbs (and they are some people that are). If you are thinking that the calories consumed before bed turn to fat, you are mistaken and this is a MYTH. While you should eat multiple meals during the day for a nutritional push (and a before and after Workout meal), what really matters is the almighty calorie balance within a approximated 24 hour period.
If you havent lifted before nor paid strict attention to your calories, and are about to train and increase calories, you are in an unique postion, and should take advatage of it:
Lets take a look in the most BASIC sense why:
1. The body is accustomed to a rather different set of calorie levels
2. The body has already adjusted to its environment (say no training, just daily routines) and has "developed enough strength and/or muscle" just for that.
Both 1 and 2 are extraordinary benefits to the new new person wanting to diet and exercise.
Why? Well.....lets see in the most basic sense.
1. If the body is accustomed to differing sets of caloric content, and then suddenly the caloric levels DROP or INCREASE.......the body reacts rather strongly because if this------->Switch.........
2. In addition, one has introduced a new environment.......exercising/training, which is another rather drastic change.
Both of these set the course for the POSITIVE in one's goal to lose fat tissue or weight gain (if watched carefully)----rather quickly----at FIRST.
One CAN lose tissue and gain muscle in this sort of NEW environment, and one should take complete advantage of it.......while it lasts, because it does not last that long.
Otherwise:
Gaining muscle and Losing fat tissue------opposes the laws of energy balance (or the law of caloric balance, if you wish).
It is important that you know your calories levels you consume each day, and consume enough calories that suite the goals you seek.
impact my body with two exercises per day: jog 1 to 2 miles in the morning and lift in the afternoon. lift seven days per week on a 3 day split rotation so that each body part gets worked 2 days per week..
What are your goals? Gain lean tissue mass or lose body weight? Do you have room and/or time for a 3X FBW per week?
You plan to do cardio (running) and weight train as the two PARTS to your training------is this what you mean by the "two exercises?"
Do you have access to a gym or are you planning to workout at home?
Display in detail what you are planning to do so others can take a look at it and tweak it for you if this is necessary.
increase protein intake after initial two weeks and follow above schedule for 6 weeks. .
What is your current protein intake, and why increase this after two weeks, when your training the two weeks prior? You WANT to keep protein up to adequate levels for your wgt. Take at least .8 per lb of body weight.
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If you WANT the body that you desire then you will have to take the time to educate yourself on the basic to get you started, and then have the will and desire to see it COMPLETELY through.
I start you off with your calories: (I dont know what your goals are so this one is geared toward a deficit diet........however there is a section on how to figure a surplus)
Calorie calculation is an approximation science, remember this. Through your journey WATCH, LOOK, and LISTEN, to your body..........it will TELL YOU if your doing the correct things or combination of things!
○ Change your eating habits (below are some suggestion examples)
○ Substitute an artificial sweetener of your choice in the replace of refined white sugar (Refrain from Refined Sugar like you would a disease)
○ Try eating 5 to 6 smaller meals during the day
○ Balance your meals out during the day so in one day you have a mix of protein, carbohydrate and good fats
○ Drink lots of water during the day and before, during and after exercise
○ Simple Carb Examples: Grapefruit, Watermelon, Cantaloupe, Strawberries, Oranges, Apples, Pineapple, etc
○ Complex Carb Examples: Whole Wheat Pita Bread, Oatmeal, Long Grain Brown Rice, Brown Pasta, Malto-Meal (Plain, whole wheat),etc
○ Good Protein Examples: White or Dark Tuna, Chicken Breast, Lean Turkey, Lean Ham, Very lean Beef, Quality Whey Protein Powder,, etc
○ Good Fats Examples: Natural Peanut Butter, Various Nuts, Flax Seed, Fish Oils.
This is what you need to do:
This an approximation science, but you can narrow it down very close, if your meticulous in your vision when looking at the data.
Tweak your desire and passion by educating yourself on the basic requirements of losing fat tissue. With your age, sex, height, and weight, in mind, find your approximated base calorie needs (this is organ function, breathing, or bodily function needs). One can use the Benedict Formula.
Calculate your BMR:
The Harris Benedict equation determines calorie needs for men or woman as follows:
• It calculates your Basal Metabolic Rate (BMR) calorie requirements, based on your height, weight, age and gender.
• It increases your BMR calorie needs by taking into account the number of calories you burn through activities such as exercise.
This gives you your total calorie requirement or approximated Maintenance Line (I call it the MT Line).
Step One : Calculate your BMR with the following formula:
•Women: BMR = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years)
•Men: BMR = 66 + (6.23 x weight in pounds) + (12.7 x height in inches) - (6.8 x age in years)
Step Two : In order to incorporate activity into your daily caloric needs, do the following calculation:
•If you are sedentary : BMR x 1.2
•If you are lightly active: BMR x 1.375
•If you are moderately active (You exercise most days a week.): BMR x 1.55
•If you are very active (You exercise daily.): BMR x 1.725
•If you are extra active (You do hard labor or are in athletic training.): BMR x 1.9
Create a Calorie Deficit:
In order to lose weight, you must create a calorie deficit. It is easier and healthier to cut back your calorie intake a little bit at a time.
Every 3,500 calories is equivalent to approximated 1 pound.
If you cut back 500 calories a day, you will lose approximated 1 pound per week. (not necessarily all fat)
If you exercise to burn off 500 calories a day you will also lose approximately 1 pound per week.
The calorie deficit margin is just an example:
Apply this knowledge by backing off the approximated MT Line (approximated Maintenance line), say for example, a -500c per day, for about 1 week. Before the week begins, weigh yourself in the AM when you FIRST get up (do not eat yet) (remember your clothing, preferably with just underwear and t-shirt or like clothes). Note the time, and the approximated wgt.
Each day spread your caloric content out throughout the day (keep the body fed, with calories in the 300 to 500c approximated calories each meal), or a like division which mirrors your end caloric deficit limit (meaning MT-500c).
This way you have your entire day and body encircled with nutrition (I assume you already know to eat clean), which if your eating right, will give an approximated good energy (not optimal because your in deficit) to fuel your training and exercising schedule.
At the end of the week, on the same day, the same time, with the same like clothes, weigh yourself again. Note whether you lost or gained tissue (or weight I mean). To further assist you, I want to tell you that for every approximated caloric deficit of (-3500c), one could lose 1lb of fat tissue. (though some may not all be fat tissue, this information is for another question, and isn't presently suited here).
Now, in this example you were calculating a -500c per day deficit. There needs to be -3500c to lose approximated 1lbs of fat. Now lets do some basic math. -500cX7=-3500c. With all things considered equal, and you were meticulous and faithful on the diet, you should have been CLOSE to losing at least one pound of tissue in the week.
If this didn't happen, this means you need to make finer adjustments, and the MT line is not accurate, and you need to adjust this on your own.
Based upon the FEEDBACK your body is giving you, ask yourself how faithful you were on the diet, AND how faithful in training (whether you kept the training schedule (if you didn't, this would effect the caloric equation, no?!), AND how accurate you figured in your activities caloric wise.........but, you have the base information to begin making adjustments.
The calorie SURPLUS margin is just an example: (attempt to gain weight)
Apply this knowledge by going OVER the approximated MT Line (approximated Maintenance line), say for example, a +500c per day, for about 1 week. Before the week begins, weigh yourself in the AM when you FIRST get up (do not eat yet) (remember your clothing, preferably with just underwear and t-shirt or like clothes). Note the time, and the approximated wgt.
Each day spread your caloric content out throughout the day (keep the body fed, with calories in the 300 to 500c approximated calories each meal), or a like division which mirrors your end caloric deficit limit (meaning MT+500c).
This way you have your entire day and body encircled with nutrition (I assume you already know to eat clean), which if your eating right, will give an approximated good energy (not optimal because your in deficit) to fuel your training and exercising schedule.
At the end of the week, on the same day, the same time, with the same like clothes, weigh yourself again. Note whether you lost or gained tissue (or weight I mean).
If this didn't happen, this means you need to make finer adjustments, and the MT line is not accurate, and you need to adjust this on your own
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The Nutrients are an essential factor in the diet; however, the law of energy balance within the DIET, is the ultimate KING while the Nutrients can play in some decisions made within the body.
Do yourself a favor, figure out your MT line, adjust off of this, eat well balanced spaced out meals (DONT EVER starve YOURSELF), AND listen to your body for the results.
While you are trying to figure out your body, IT WILL PAY YOU BACK, I promise. You have to learn to MASTER yourself to become the master of weight loss for YOURSELF.
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"Let your inner vision cultivate your ultimate exterior expression" —Chillen
"The strongest inner feeling that prevails will result in the exterior expression" –Chillen
"Your cultivation and manifestation of thought accumulated within your reasoning will determine your outcome"----Chillen
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Deficit dieting is the fat burner, and EVERYTHING follows after this. The deficit can be implemented through the diet or exercise can cause the deficit when you know your MT line reference. Without a adequate deficit, cardio WILL NOT burn fat off you. This is WHY I don't partake in the cardio debates of heart rate, etc........because the bottom line is the deficit diet....period, debate OVER. If you stick to the basic: The Law of energy balance, and tip this to the negative side of the equation, you will be on your way, with everything considered equal and your healthy.
Losing fat is sort of like draining a pool. It usually leaves the shallow end first before the larger end starts to diminish. But, fat and/or tissue is lost all over when deficit dieting.
If you want to lose overall body fat, get your diet in order, eat clean, learn what your approximate MT reference line is according to activities (and back off a HEALTHY margin), and perform overall weight training, and of course, include cardio (cardio DOES have its benefits other than burning calories, carbs, fat, ect).
The most effective beginning is to look at your diet, and make a diet journal in my opinion, THEN work in a training program around this diet.
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You must have "some obsession".
Have controlled obsession (and obsession to a---Point, is necessary), but
some lose this obsession once they learn the amount of work it requires. There eyes then widen and then the obsession then pops right out. Dont let this happen to you: Raise your Want-o-Meter to a new higher level.
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WE ROCK AND ELIMINATE ANY STINK!...............
ROCK ON! YOUNG MAN!
Best wishes to you my friend,
Chillen
