simple diet/exercise

[trawlin]

im 6'1 175 lbs

I'm trying to tone my body, im chubby at 34 " W, and i have manboobs kinda, so in order to get laid, heres what i started doing as of 07/07:

Breakfast: Protein Shake (2g carb, 33g protein, 100 cals)

Lunch: Protein Bar (7g carb, 26g protein, 260 cals)

Dinner: either a tuna sandwich, subway sub, or Keto brand meal (spaghetti, mac n cheese, and others). All of which are lower than 400 cals, with low carbs, and decent protein.

So i total less than 50g carb, more than 75g protein, and less than 1000 cals daily.

In addition to this diet i've started exercising nightly as follows:
3 sets of 50 situps
3 sets of 20lb bells chest work
3 sets of 20lb bells arm curls
2 sets of 30 crunches
2 sets of 30lb bells chest work
2 sets of 30lb bells arm curls

Keep in mind im trying to tone, not yield massive body building results. So i've started the KETO-diet and basic, low-weight exercising in order to strip fat and pack some muscle. Any recommendations? Flames? Criticism is welcome!

 

[Magnus T Rico]

im 6'1 175 lbs

I'm trying to tone my body, im chubby at 34 " W, and i have manboobs kinda, so in order to get laid, heres what i started doing as of 07/07:

Breakfast: Protein Shake (2g carb, 33g protein, 100 cals)

Lunch: Protein Bar (7g carb, 26g protein, 260 cals)

Dinner: either a tuna sandwich, subway sub, or Keto brand meal (spaghetti, mac n cheese, and others). All of which are lower than 400 cals, with low carbs, and decent protein.

So i total less than 50g carb, more than 75g protein, and less than 1000 cals daily.

In addition to this diet i've started exercising nightly as follows:
3 sets of 50 situps
3 sets of 20lb bells chest work
3 sets of 20lb bells arm curls
2 sets of 30 crunches
2 sets of 30lb bells chest work
2 sets of 30lb bells arm curls

Keep in mind im trying to tone, not yield massive body building results. So i've started the KETO-diet and basic, low-weight exercising in order to strip fat and pack some muscle. Any recommendations? Flames? Criticism is welcome!

Ok. First off, your calories are WAY, WAY to low. You'll be starving in no time flat (if you're not already and don't suffer from a disease of some sort). Up your calories to AT LEAST 1800 calories. One decent macronutrient breakdown would the 40/30/30 set up. Just multiply your caloric total by .4 and .3 to get the totals for (in order) carbs, protein, and fat. You could also follow a CKD as well (I'm not to familiar with them other than that carbs are traditionally low enough to induce KetoLipolysis aka ketosis).

Now I know that the Chest/Arms/Abs thing is the hot ticket for some ungodly reason, but I don't think that you'll be able to "tone" with what you're doing. Also, if you're dead set on that Six Pack of Abs, you'll need to get rid of abdominal fat and what you're doing won't do it (at least not with decent results). Also, an over built upper body with chicken legs just doesn't cut it (unless you're going to wear long pants all summer). You need to add some back work (pull-ups at least even better if you add Deadlifts too), and leg work (Squats here of course). If you haven't already, post this particular question over on the Training Board and I'm sure you'll get some better help in little time.

 

[kentucky]

good advice. You are also not getting enough fat. I'm not sure why the chest/arms/abs shit is hot either.. You are only getting it half right. You'll have chicken legs, a weak back, no traps, etc...


Are you going for the 'abercrombie model look' or some shit?

 

[overhead]

I agree calories are way to low. Not sure what kind of bread you are eating with a tuna sandwich or subway but they maybe high carb. I could not eat a regular sandwitch and stay in ketosis, but maybe you can. If you want to do the keto diet your fat grams need to be higher, atleast equal to your protein grams. Check out the ckd or other low carb diet threads.
At that level of calorie intake you are not going to put on any muscle, as a matter of fact you are more likely to lose muscle mass. When I was on the keto diet to lose weight I was eating far more than you and managed to lose 50 pounds in 14 months. I did cardio 4 days a week and weight training four days a week. I stuck with all compound exercises (squats, deadlifts, bench press, power cleans etc) because I figured they burned more calories and increase my core strength. Good luck.

 

[PancakeFiend]

Very good advice from a knowledgeable group of people. Make back and leg work a priority. Build up your v-taper it makes everything look so much better, even if you have your shirt on. Oh yeah and add lots of fish oil to your diet along with morning cardio after a very light meal.

 

[trawlin]

thanks for the advice all, a few things:

I want to lose weight through ketosis, and dont mind starving at all...i know i can't target areas but i have gyno or some weird thing that makes my tits bigger, and i want to strip some stomach fat so ab workouts actually produce.

the fewer calories i eat, the more weight i lose, and i dont mind ignoring legs, i want my arms and all to look good (i run occasionally so my legs arent exactly "chicken") I'm open to any extreme but EFFECTIVE diet/exercise, and i heard that as long as i take protein in, it will be good enough to build some muscle while stripping fat.

and also, i am sort of going for the abercrombie look!

 

[Sortasoftbodied]

If your keep your cals that low, you will start gaining weight. Believe me...I was under 800 cals a day, injesting almost all protien and gaining weight (fat) like it was my job.

Eat enough cals and eat often...your metabolism is what is going to make you lose all that excess fat...and if you don't eat enough cals, your metabolism will throw in the towel.

Good luck and really listen to what people have to say on here, they know the body really well.

 

[Magnus T Rico]

thanks for the advice all, a few things:

I want to lose weight through ketosis, and dont mind starving at all...i know i can't target areas but i have gyno or some weird thing that makes my tits bigger, and i want to strip some stomach fat so ab workouts actually produce.

the fewer calories i eat, the more weight i lose, and i dont mind ignoring legs, i want my arms and all to look good (i run occasionally so my legs arent exactly "chicken") I'm open to any extreme but EFFECTIVE diet/exercise, and i heard that as long as i take protein in, it will be good enough to build some muscle while stripping fat.

and also, i am sort of going for the abercrombie look!

Dude you have to understand that there is such a thing as TO EXTREME. What you put down to begin with IS TO EXTREME. You won't have any arms or chest or abs. To get your abs to show, you have to lower your over all bodyfat, and to do that effectively the more large muscle groups you work, the better. Now that you've included running in what you do (did you forget to put that in the initial post?) I definately say you need more calories. Do a Keto Diet but keep your calories up, or you will eventfully have some serious problems. No matter what you were told (sounds like a crock of shit), you were told wrong. While keeping protein up is good (Btw, you're count in your intial post is WAY low. You'll need at least 1 gram per pound of weight. Most likely more to keep from losing muscle while trying to lose the fat), you'll still need to keep calories up.

One last thing, I'm not a professional Medico of any kind, but it sounds like your on the path to an eating disorder. Get youself checked out soon.

 

[40+]

Go back and re-read the first post by Magnus. great advice.

S
Training start with something like the following:

On Mon, Wed, Fri
2 sets of squats
2 sets of stiff leg lift
2 sets of 20lb bells chest work
2 sets of 20lb bend over row
2 sets of shoulder press
2 sets of shrugs
2 sets of curls
2 sets or tri ext

Tu and Th
Abs and cardio

You'll have to eat 1800 cals min
Eat some eggs and oatmeal in the morning
Tuna or chicken for lunch
Your dinner is OK
Save your shake for post WO and have your bar for a 3:00 snack.

And do this for about 1 year.
Hey it took you 34 years to put the fat on so give this at least 1 year!

 

[overhead]

thanks for the advice all, a few things:

I want to lose weight through ketosis, and dont mind starving at all...i know i can't target areas but i have gyno or some weird thing that makes my tits bigger, and i want to strip some stomach fat so ab workouts actually produce.

the fewer calories i eat, the more weight i lose, and i dont mind ignoring legs, i want my arms and all to look good (i run occasionally so my legs arent exactly "chicken") I'm open to any extreme but EFFECTIVE diet/exercise, and i heard that as long as i take protein in, it will be good enough to build some muscle while stripping fat.

and also, i am sort of going for the abercrombie look!

Ok, for a keto diet you HAVE to take in fat or it will not be very effective. Does not have to be sat. fat, but fat is required. At that level of calories your body will not use the protein to build muscle, it will process the protein for energy. And, by the way that is not a very *clean* or efficient fuel. As you starve your body of energy it will go into *survival* mode. It will attempt to conserve, not burn fat. So you will be fighting against yourself. Not only will you not build muscle, but your body will begin to use muscle tissue as fuel in an effort to save fat stores. You have to eat to burn fat, I realize that does not sound right, but believe me it is, I learned the hard way. Do some research on the subject.
You will not burn fat around your abs by doing any ab excercises. You will , with proper diet, build the muscle, but you cannot *target* fat loss. Fat is not directly usable as a fuel to the muscle, it must first be processed by the liver. Your body decides where the fat comes from and it has nothing to do with the excercise you are doing at the time. I think your post sort of said that, but I was not sure so I wanted to throw it in.
If I were you wanted an extreme excercise/diet routine I would eat lots of fat, some protein and very little carbs, lets say under twenty a day. But you have to eat the fat and protein or it will not work. Yeah, you will lose weight eating low calorie, but you will end up a real skinny guy with fat around the stomach and *gyno* tits. And, to top it off when you drop a diet like that you end up with a screwed up metabolism that will cause you to gain back fat in place of the muscle you just lost!!!!! That is something I am sure you do not want. Add in the running to a keto diet and you will lose weight very quickly.

 

[ProteinFiend]

i assume your going to the beach or something and thats why you want this diet so extreme... because your rushed for something... well, your not gunna get the perfect body inna couple weeks (let alone months) so start and sensible diet and stick with it.

everyone has given you great advice... personally i dont think you NEED to do a keto diet. just choose good foods (meats, veggies, and quality carbs) and injest them frequently (but not excessively in a sitting). then maybe 1 or 2 weeks before you do go to the beach... hit the keto diet up, or atleast drop carbs real low, and stick with that for those weeks.. it will shed all your excess water and youll get cut up.

youve had lot of ideas about training. basically, lift heavy, and hit everything once a week. dont lift excessively either!! your dieting!! you wont be able to put on much muscle... you just want to preserve what you have.

cardio is good, but again, dont overdo it.... diet should be your main plan of attack. maybe do some sprints or HIIT 2 or 3 times per week just to make up for any faults in your diet and hasten the fat loss process

good luck man

 

[kentucky]

sounds like you got a shitload of good advice.

When someone I know says they want to look like an "abercrombie model" my advice is to diet. That's it. These guys are puny as hell, and only look muscular due to low body fat.

If you are looking for an idol, You should try to look like Vin Diesel, he's actually did some work with weights.

 

[trawlin]

ok i have taken all this into account, and one post in particular stuck out for me:
"Yeah, you will lose weight eating low calorie, but you will end up a real skinny guy with fat around the stomach and *gyno* tits."
by overhead

This is what i did before, i used to be at about 220, then i just low-cal'd til about 185 and maintenanced to 175, and now im chunky in the stomach and have gyno tits.

Now i want to tone up by doing all these basic exercises(same ones that i said before) and i want to do this diet:

breakfast: shake (100 cals, 26g protein, 2g carb)

lunch: bar (263 cals, 24 g protein, 4g carb)

dinner: tuna (300 cals, 65g protein, 0 carb)

tally: (663 cals, 115 g protein, 6g carb)

im willing to do this every day with no snacks and exercising each night. Will this prevent gyno tits and chunky shit?

Also someone said they were donig 800 cals and gaining weight, i refuse to believe that it is contrary to common sense and science.

Also i dont care about legs or balance.

Also someoen said i have an eating disorder, no i dont, i can eat anything i want, i just want to improve my health and body by getting on a diet! i dont barf up foods or starve (although im willing to).

Anyway, any feedback on this new stuff?

 

[Magnus T Rico]

Also someone said they were donig 800 cals and gaining weight, i refuse to believe that it is contrary to common sense and science.

Also i dont care about legs or balance.

Also someoen said i have an eating disorder, no i dont, i can eat anything i want, i just want to improve my health and body by getting on a diet! i dont barf up foods or starve (although im willing to).

Anyway, any feedback on this new stuff?

The first part isn't against common sense and science. In fact Science supports it! It's called STARVATION! Starvation happens when not enough calories (not just the total absence of calories) are taken in.

If you don't care about balance or legs, then don't. That'll leave that much more women for me and the guys around here.

I was the one said the thing about the eating disorder. I never said that you HAD one but you COULD BE STARTING ONE. The fact that you are willing to barf up your food or to starve yourself shows that there are some problems that need to be addressed.

If you are wanting to do this diet, THEN WHY THE FUCK ARE YOU EVEN ASKING FOR HELP HERE? You claim that you are concerned about your health, yet you turn your back on the health advice given you. WHY? Are you stupid?

Overhead said what would happen if you do what you are talking about and you even confirmed that it had happened at least once before. You don't like your "Gyno Tits", yet you are willing to put yourself in that position again.

To answer your question, no it won't prevent the Gyno Tits and Chunky shit. It will only aggravate it.

 

[trawlin]

eating disorders can't be controlled, i can control all that i do.

my legs are not the area that needs work.

how does eating low-cal diet high in protein yield bitchtits and more chunkiness????????!!!!! im not starving! the shake is very filling and so is the bar! and the dinner definitely is!

 

[Magnus T Rico]

eating disorders can't be controlled, i can control all that i do.

my legs are not the area that needs work.

how does eating low-cal diet high in protein yield bitchtits and more chunkiness????????!!!!! im not starving! the shake is very filling and so is the bar! and the dinner definitely is!

I have yet to hear of or meet a person with an eating disorder that said that they couldn't control it. It wasn't untill someone intervened that they realized they had a problem.


You're starving by not getting enough calories. Unless you have a Thyroid or similar problem, you're likely not getting enough calories. And your not really high in protein, more like moderate protein at best. Get at least .8 grams of protein per pound of bodyweight (better if you get 1 gram per pound).


I realize that you're probably trolling (the name is a dead give away), but you have to realize that there are a ton of people that come through here and are actually trying to get better. If you are trolling, get a new gig. FAST!

If you're not, stay and learn a few things. I can certainly see how some of this would be "wrong", especially if you've been fed any bullshit about Bodybuilders being Meatheads and don't know nothing. Yes you will run into the moronic ones from time to time, but their rate ain't any higher here than in the general population. In fact I've run into more smart and intelligent people here than in the general population, so the morons are most likely a lot lower here.

 

[overhead]

I hope you did not take the fat "stomach gyno tits" as an insult, but I was just trying to get my point across. I am not an expert, but I spent the last 5 years screwing around with diet to lose weight. During that time I did a lot of reading, talking to people who were experts and experimenting on myself. As I said before I am not some skinny guy trying to tell you how to lose weight. I was 255 pounds at well over 30% body fat 14 or so months ago. I am currently 190 at about 17% or so body fat. I did a keto diet to lose most of the weight, but now because I am trying to add muscle I have increased my carbs to fuel my workouts.
You are correct, keep your calories that low and you will lose weight. The problem being it will be muscle more than fat and that is not what you want. I am only guessing here, but I bet you have had to slowly lower you calorie intact to keep the weight loss going. That is becuase you are using more and more muscle as energy which lowers your metabolism which makes it harder and harder to lose weight. With as much exercise as you listed above you will need more calories to stay in good shape.
If you choose the keto diet, YOU HAVE TO EAT MORE FAT or it will not work. If you do not want to eat a lot of fat, then do one of the other diets listed in this post. Maybe like all low fat meat, clean non-refined carbs and one gram of protein per pound of body fat at atleast 1800 calories a day.
The protein you ingest at the calorie level you listed WILL be used for energy and every extra calorie your body can get will go to fat. So, as i said before you will be fighting yourself. You can do it that way, but I think you will be disapointed with your results. I would not even spent the time to write this stuff out except that I wasted five years of dieting on low calorie stuff like you listed above and NEVER was able to keep the weight off and even when I did lose weight I still looked like a "fat skinny guy" (if that makes sense).
I am glad you lost the weight, good job. And you seem REAL motivated to lose some more and get your body in good shape. So for gods sake just listen to what people are telling you here.

 

[overhead]

oh yeah, if you are "trawlin" thank you. I was just trying to explain all of this diet crap to a friend and she did not understand/believe me until I showed her this thread