blood_drinker
New member
Who here on the boards have yoyoed up and down constantly? How many of you have stayed at your fat weight after constant dieting even though youve followed EFs diet manipulation advice to the letter.
If you fall in those categories, let me tell you something, something that comes from someone that has dieted down to a six pack 3 times, only to lose it. I used to spend my time after school in the EF boards for an hour or two, every day, every day learning, and taking advice. EVERY day. I became obsessed. I learned about the diets, and became obsessed with calorie manipulation. Being in a family where I travel a lot, it was hell, but I made it.
The problem? I use to do, in my beginning phases, 45 minutes of low intensity 130bpm workouts on a stationary bike. I ask you to take one step back for a minute, just a minute, take everything youve learned out of muscle wasting for just one second, and listen to this : You have to work instinctively. Just as insticive works for bodybuilding in your begginning phases, it works just like this for dieting (unless of course youre a bodybuilder already down to 8% and want to lose more). But Im talking to you guys in the category. You have lots of fat to lose, and you guys that fall in the category know VERY well that the six pack is earned the HARD way, not by sitting on a stationary bike reading a novel. No my friend, it aint like that. If you want to get real on fat loss, you have to run. Run on a treadmill, in a football field, wherever it is, warmup for 3 minutes and JOG for 30 minutes. Keep that in mind, and dont worry, tips on keeping your muscles will be right up.
Want fat loss?
1. Everyday, 5x a week, 30 minute jog.
2. A good high protein (1-1.5g per pound) high in omega3 fats calorie restricted diet (low carb is my favorite. I dieted down to my first six pack using a diet given to me by a nutricionist, consisted of high proteins like fish, poultry and casein, which is exactly the one Im using now (check my other post).
3. Beside the protein, supplement with BCAAs before morning cardio 6-8g should offset catabolism. Glutamine is optional.
4. A cheat day shouldnt be called a cheat day. You eat cheat foods, but dont binge like crazy, which is what most people do- eat cheat foods, eat a key lime pie instead of 2 full racks of ribs, cole slaw backed beans, you get the idea. This is of prime importance because you will simply regain what was lost, making the fat loss much more gradual and painful.
5. When coming off a bulk or a high cal junk food type diet, decrease cals by 500 at a time until you reach your target (AMR-500). Decrease everyday until you reach your target.
6. Eat six meals a day, spaced evenly to make sure your metabolism stays high (do this along with the moderated cheat day) and so you get enough protein for the day.
7. You simply cannot forget water folks. Drink a gallon a day. You see, it is of prime importance in metabolizing fat because your liver is overloaded when your kidneys don't get enough water. Your liver metabolizes fat, and it can't do that 100% if it is doing the kidneys job. Now, these are some other water benefits:
- Suppresses appetite and aids in proper digestion
- Relieves fluid retention problems. If you don't give your body water, it will hold it so as not to lose it.
That's how important your body water is. Your body will stock up on it and youll look even fatter. Again, water is of prime importance.
-Reduces sodium buildup in the body
-Helps to maintain proper muscle tone.
-Rids the body of waste and toxins
-Relieves constipation
As you can see you cannot overlook the importance of water. I drink 4L (1G) minimum per day regardless of the phase (bulk or cut).
8. You need fiber as well. Quoting FLEX "Think of fiber as a food processor. It helps your body handle the demands you place on it, whether youre eating a high protein or a high cal diet." When dieting like we all are, get it from vegetables like broccolli, spinach, lima beans, tomatoes etc. Be sure to get plenty of vegetables for your fiber> Crums post goes into detail on this.
9. My friend, I have dieted many times for four weeks in a row, seeing little results because of little effort in the gym and big efforts on my diet. It aint that way bro. You have to work. Work according to all I said on diet (prime importance) and exercise (goes hand in hand, remember if you dont have the proper intensity youll never get the results you want) you will be on your way to your god damned six pack.
I promise you.
This is a scrap version of many more arguments to come, including fat loss efficiency (30minute jog which is cardio VS 45 minute low intensity and that both work) but im telling you , with 30 minute jogs, you got your six pack, faster, and youll be happier with your efforts. Plus you dont even need to train your legs if you play a heavy sport like soccer. I do, Im half brazilian and half Venezuelan, and my legs are big just from soccer. Trust me, it's all instincts. You work out hard, with the right diet you get what you deserve, I PROMISE
If anyone has any numbers I should add, which I know there are, please bring em on.
Blood
If you fall in those categories, let me tell you something, something that comes from someone that has dieted down to a six pack 3 times, only to lose it. I used to spend my time after school in the EF boards for an hour or two, every day, every day learning, and taking advice. EVERY day. I became obsessed. I learned about the diets, and became obsessed with calorie manipulation. Being in a family where I travel a lot, it was hell, but I made it.
The problem? I use to do, in my beginning phases, 45 minutes of low intensity 130bpm workouts on a stationary bike. I ask you to take one step back for a minute, just a minute, take everything youve learned out of muscle wasting for just one second, and listen to this : You have to work instinctively. Just as insticive works for bodybuilding in your begginning phases, it works just like this for dieting (unless of course youre a bodybuilder already down to 8% and want to lose more). But Im talking to you guys in the category. You have lots of fat to lose, and you guys that fall in the category know VERY well that the six pack is earned the HARD way, not by sitting on a stationary bike reading a novel. No my friend, it aint like that. If you want to get real on fat loss, you have to run. Run on a treadmill, in a football field, wherever it is, warmup for 3 minutes and JOG for 30 minutes. Keep that in mind, and dont worry, tips on keeping your muscles will be right up.
Want fat loss?
1. Everyday, 5x a week, 30 minute jog.
2. A good high protein (1-1.5g per pound) high in omega3 fats calorie restricted diet (low carb is my favorite. I dieted down to my first six pack using a diet given to me by a nutricionist, consisted of high proteins like fish, poultry and casein, which is exactly the one Im using now (check my other post).
3. Beside the protein, supplement with BCAAs before morning cardio 6-8g should offset catabolism. Glutamine is optional.
4. A cheat day shouldnt be called a cheat day. You eat cheat foods, but dont binge like crazy, which is what most people do- eat cheat foods, eat a key lime pie instead of 2 full racks of ribs, cole slaw backed beans, you get the idea. This is of prime importance because you will simply regain what was lost, making the fat loss much more gradual and painful.
5. When coming off a bulk or a high cal junk food type diet, decrease cals by 500 at a time until you reach your target (AMR-500). Decrease everyday until you reach your target.
6. Eat six meals a day, spaced evenly to make sure your metabolism stays high (do this along with the moderated cheat day) and so you get enough protein for the day.
7. You simply cannot forget water folks. Drink a gallon a day. You see, it is of prime importance in metabolizing fat because your liver is overloaded when your kidneys don't get enough water. Your liver metabolizes fat, and it can't do that 100% if it is doing the kidneys job. Now, these are some other water benefits:
- Suppresses appetite and aids in proper digestion
- Relieves fluid retention problems. If you don't give your body water, it will hold it so as not to lose it.
That's how important your body water is. Your body will stock up on it and youll look even fatter. Again, water is of prime importance.
-Reduces sodium buildup in the body
-Helps to maintain proper muscle tone.
-Rids the body of waste and toxins
-Relieves constipation
As you can see you cannot overlook the importance of water. I drink 4L (1G) minimum per day regardless of the phase (bulk or cut).
8. You need fiber as well. Quoting FLEX "Think of fiber as a food processor. It helps your body handle the demands you place on it, whether youre eating a high protein or a high cal diet." When dieting like we all are, get it from vegetables like broccolli, spinach, lima beans, tomatoes etc. Be sure to get plenty of vegetables for your fiber> Crums post goes into detail on this.
9. My friend, I have dieted many times for four weeks in a row, seeing little results because of little effort in the gym and big efforts on my diet. It aint that way bro. You have to work. Work according to all I said on diet (prime importance) and exercise (goes hand in hand, remember if you dont have the proper intensity youll never get the results you want) you will be on your way to your god damned six pack.
I promise you.
This is a scrap version of many more arguments to come, including fat loss efficiency (30minute jog which is cardio VS 45 minute low intensity and that both work) but im telling you , with 30 minute jogs, you got your six pack, faster, and youll be happier with your efforts. Plus you dont even need to train your legs if you play a heavy sport like soccer. I do, Im half brazilian and half Venezuelan, and my legs are big just from soccer. Trust me, it's all instincts. You work out hard, with the right diet you get what you deserve, I PROMISE
If anyone has any numbers I should add, which I know there are, please bring em on.
Blood