Official Weight Reduction Thread - Sort of...

[SVTSHC]

Originally Posted by dalli

Bronx

If you are even 9% @ 172 lbs, you should be a very big guy then.

Can I be the judge of your 5.7% bodyfat(if ur 9% right now, thats fine too)?

btw, are you aware?

edit: my diet

Chicken breast
vegetables
Brown rice/brown pasta ( both work good for me)
eggs
oatmeal
ON whey to fit protein macro
Almonds/nuts

Fit this in my macros which is usually for me: 180g protein,70~85g of fat, 150~200g carbs

I lift heavy and I box. This is enough for my body to lose fat.
I am also 5'10
215lbs
BF: 22%

Well I did say I have pictures so I'll give ya some proof.

Your macros looks good, just make sure on days you aren't boxing but lifting instead you cut back on those carbs some up the protein by about 20g.

[M-17]

Originally Posted by SVTSHC

Breakfast: 6 eggs (5 whites and 1 with the yolk), a wheat bagel flat, instant oatmeal with a little kashi crunch in it.

First Meal: 1 serving brown rice and 6.5oz of chicken

Second Meal: Mashed medium sized sweet potatoe, 6oz chicken, veggies

Workout

Post workout: 1 scoop Isopure (half a serving) with 8 oz milk, plain bagel flat (getting a simple carb in after a workout is almost a necessity)

Before Bed Meal: 4 eggs (2 yolks, 2 whites) with two slices of cheese and an 8oz glass of milk

I've been getting various amounts of different advice on how I should go about my food intake. I think I might try this food strategy next, since it looks like it would match my workout regime. Except I wouldn't approve eating before sleeping, but what the hell. Thanks for sharing that.

[MrVito]

5'11", 195lbs! (It seems I've put 4-5 on over the holidays). I've gotten lazy since getting out of the military, I suppose it's time I get back on the bike and back in the pool, as I'm getting a little soggy in the midsection. Will get started after new years as well.

[serialk11r]

@SVTSHC I don't think white rice/white bread is simple carb. Brown rice is white rice with a layer of husk left. There's a harder layer of husk that's always removed as I think humans aren't able to digest it, and then it can be fed to pigs and such, but then there's a second husk around the seed probably analogous to the skin of a peanut or something. Similarly, whole wheats have that extra layer of husk ground in. The husk is just fiber and maybe some other stuff, but no digestable carbs. I don't really know exactly how whole grains are healthier but at the least, the fiber is good.

Brown alone is a bit hard to eat since it's rather chewy and doesn't absorb flavor well, but brown + white (1/2 and 1/2) is basically just like white rice, which is what I eat.

[SVTSHC]

Originally Posted by serialk11r

@SVTSHC I don't think white rice/white bread is simple carb. Brown rice is white rice with a layer of husk left. There's a harder layer of husk that's always removed as I think humans aren't able to digest it, and then it can be fed to pigs and such, but then there's a second husk around the seed probably analogous to the skin of a peanut or something. Similarly, whole wheats have that extra layer of husk ground in. The husk is just fiber and maybe some other stuff, but no digestable carbs. I don't really know exactly how whole grains are healthier but at the least, the fiber is good.

Brown alone is a bit hard to eat since it's rather chewy and doesn't absorb flavor well, but brown + white (1/2 and 1/2) is basically just like white rice, which is what I eat.

White rice is definitely a simple carb, it's extremely high on the glycemic index and because it's a simple carb it's rapidly absorbed which is why it's highly recommended you eat it after an intense workout.

"Simple carb foods are made up of simple sugars or are complex carbs which have been refined and have little fiber. Simple carbs are digested quickly in that they pass through your digestive tract much faster compared to complex carbs. Such carbs rapidly raise your blood sugar because of their quick digestion. Simple carbs have a high-glycemic index and are best eaten immediately after an intense workout.

Steamed White Rice

Steamed white rice has had the germ, bran and husk removed from the rice kernel; there is only a trace amount of fiber in white rice. One cup of long-grain white rice has 205 calories, 45 g of carbs and a GI of 109. Ninety percent of the calories in white rice are from carbohydrates. You should eat white rice with chicken after your long run or hard resistance workout to quickly replace the carbs in your muscles that you used during your exercise, according to the book "Exercise Physiology, Energy, Nutrition & Human Performance." If you do not replace the glucose in your muscles, your performance will be hampered during your next training session.


Read more: http://www.livestrong.com/article/306096-list-of-simple-carb-foods/#ixzz1i84ARFtq"

[dalli]

Originally Posted by SVTSHC

White rice is definitely a simple carb, it's extremely high on the glycemic index and because it's a simple carb it's rapidly absorbed which is why it's highly recommended you eat it after an intense workout.

"Simple carb foods are made up of simple sugars or are complex carbs which have been refined and have little fiber. Simple carbs are digested quickly in that they pass through your digestive tract much faster compared to complex carbs. Such carbs rapidly raise your blood sugar because of their quick digestion. Simple carbs have a high-glycemic index and are best eaten immediately after an intense workout.

Steamed White Rice

Steamed white rice has had the germ, bran and husk removed from the rice kernel; there is only a trace amount of fiber in white rice. One cup of long-grain white rice has 205 calories, 45 g of carbs and a GI of 109. Ninety percent of the calories in white rice are from carbohydrates. You should eat white rice with chicken after your long run or hard resistance workout to quickly replace the carbs in your muscles that you used during your exercise, according to the book "Exercise Physiology, Energy, Nutrition & Human Performance." If you do not replace the glucose in your muscles, your performance will be hampered during your next training session.


Read more: http://www.livestrong.com/article/306096-list-of-simple-carb-foods/#ixzz1i84ARFtq"

This is why I mix Dextrose sugar in my protein shake after my workouts.

Good to see someone else have so much knowledge as well.

do you go to bb dot com?

[serialk11r]

Okay I wasn't clear on what these terms meant, sorry. From what I am reading it looks like the difference is that the high fiber content of whole grains slows down the digestion of the starch, okay cool. So it's not that brown rice is fundamentally different nutritionally...so a reasonable conclusion would be, eat lots of fiber?

[dalli]

Originally Posted by serialk11r

Okay I wasn't clear on what these terms meant, sorry. From what I am reading it looks like the difference is that the high fiber content of whole grains slows down the digestion of the starch, okay cool. So it's not that brown rice is fundamentally different nutritionally...so a reasonable conclusion would be, eat lots of fiber?

Sorry I did not read the whole thread so bear with me.

What is your goal?

Is this for school or your field(work)?

[#87]

Originally Posted by DommerEOD

Perma-chubby here... rucking around the desert for a year and nothing changes. Must be in my DNA. So i'd play but i'd lose instantly

It's sad how many people think like this in the United States (maybe the world even). They try a diet for a week don't lose 30 pounds and go "well hurr durr, must be dem fat genes" and continue to gain weight year after year. Counting calories is simple and effective, you don't even need to get into macronutirents to just simply lose weight.

Originally Posted by dalli

Bronx

If you are even 9% @ 172 lbs, you should be a very big guy then.

Can I be the judge of your 5.7% bodyfat(if ur 9% right now, thats fine too)?

btw, are you aware?

edit: my diet

Chicken breast
vegetables
Brown rice/brown pasta ( both work good for me)
eggs
oatmeal
ON whey to fit protein macro
Almonds/nuts

Fit this in my macros which is usually for me: 180g protein,70~85g of fat, 150~200g carbs

I lift heavy and I box. This is enough for my body to lose fat.
I am also 5'10
215lbs
BF: 22%

Sadly I am aware there are people in this world with severe medical conditions which cause them to be this way.

[dalli]

Originally Posted by #87

It's sad how many people think like this in the United States (maybe the world even). They try a diet for a week don't lose 30 pounds and go "well hurr durr, must be dem fat genes" and continue to gain weight year after year. Counting calories is simple and effective, you don't even need to get into macronutirents to just simply lose weight.

I agree but you cannot forget that we have different bodies. Losing weight is the easy part but when you have an athletic approach to losing weight then having macros are important.



Sadly I am aware there are people in this world with severe medical conditions which cause them to be this way.

but the problem is that some people follow diets of magazines or online which other people use and it probably doesn't even suit them.

From personal experience of having a very strict diet in order to lose fat/weight, I tell myself, how can one commit to this new lifestyle if everything you do is strict. I use the weight scale to weigh all my food and what not.

What I got from my experience of dieting is that, everything doesn't have to be complicated. From my years of research, I can tell what is good and what is bad. I can freely eat anything I want because I know what I will be eating. I can tell good from bad etc.

The only time I will use the weight scale again and crazy macros is when I will be an athlete or competing in a bodybuilding comp. Which I know I wont be.

you mirin brah?

[serialk11r]

Originally Posted by dalli

Sorry I did not read the whole thread so bear with me.

What is your goal?

Is this for school or your field(work)?

Sorry I don't really understand your question? I was just pointing out that the "brown/whole" does not change the actual energy providing substances in grain.

And as for the fiber comment, that was speculating that if you want to decrease the glucose spike then increasing fiber is a good idea?

[ichitaka05]

Yeah... Started my New Year eating all these... Yeah, not looking great from the beginning lol

[Dark]

Height: 173cm
Weight: 172lb
Age: 22

I have going to gym a month now. I have not lost any weight(maybe 2lb), but my waist shrinks a bit ,and shoulder and chest are a bit bigger. I also feel better.

I regularly eat/drink
Fish/chicken/beef/pork
vegetables
milk
egg

I always eat whatever I want once or twice a week.

No Alcohol anymore at least not once a week like before.

[Dark]

Originally Posted by ichitaka05

Yeah... Started my New Year eating all these... Yeah, not looking great from the beginning lol

Damn . If all of those are in front of me, I don't care about how much cal I should burn the next day. I would just eat them. Though, they don't contain too much cal.