OT: burn fat and gain muscle mass

[Florida_Bronco]

Originally Posted by azbroncfan

It all comes down to how many calories you intake to what you burn.

Kinda.

Yes you can go straight protein but your setting yourself up for a heart attack and you will feel sluggish a lot of the time.

It's not "straight protein" though.

[Bob's your Information Minister]

Low carb is the quickest way to burn fat. Google velocity diet, it will rip the fat right off you.

But really, it's just caloric deficit.

Google basal metabolic rate. As long as you eat under your BMR every day you will be burning fat.

[Circle Orange]

Originally Posted by azbroncfan

It all comes down to how many calories you intake to what you burn. Yes you can go straight protein but your setting yourself up for a heart attack and you will feel sluggish a lot of the time. Balanced diet and exercise watching calories is the key plus it is sustainable and will help resist binges better.

Another drawback of too much protein is water weight gain and constipation. That is, you tend to hold a lot of fluid even though you lose fat weight (gas is another issue with too high protein diets. Body gets acidic). Metabolism is another factor. You can do short bursts of activity, nibble a raw carb snack, then do it again off and on during the day. You can cycle back and forth between carbs and protein. age, activity and metabolism are key factors (and genetic disposition. This affects where you gain weight first.) Even hormones can affect the ability to lose weight!

BALANCE is the key, as someone mentioned. By keeping your body "off balance" it can't adjust to any one physical routine, or the same foods which react the same way in your body. Also, eat when you're hungry and only then! It's amazing how so much eating is not related to hunger.

[bowtown]

Originally Posted by TheReverend

Nearly every back and bi's exercise you do will make pull ups easier...

Strengthen your back + lose weight = more pull ups

Are you calling me fat?

[TheReverend]

Originally Posted by bowtown

Are you calling me fat?

Or weak. Or a combination of both. Yes.

[Cito Pelon]

Best plan for a quick intense workout? Find a hill and run as fast you can to the top. Then some windsprints.

[bowtown]

Originally Posted by TheReverend

Or weak. Or a combination of both. Yes.

Bastard.

[Taco John]

I'm on day 18 of P90X.

72 days to go.

[Br0nc0Buster]

Bump de bump

I have a couple questions for anyone that knows this stuff because I dont

Will my body burn muscle if I get a caloric deficit?
I went on a high carb diet to build muscle, and did that pretty well
but I got kinda fat and have recently along with lifting been eating less, and eating smaller smaller amounts more often
but now I am worried I might lose some of the muscle I gained

I can lift as much as I always have, so does that automatically mean I am not losing muscle then?

also are there any supplements I should know about for gaining muscle mass?

I have just been using whey protein and making a shake right after I work out and that is all

is creatine worth trying?

[bronco_diesel]

Originally Posted by Br0nc0Buster

Bump de bump

I have a couple questions for anyone that knows this stuff because I dont

Will my body burn muscle if I get a caloric deficit?
I went on a high carb diet to build muscle, and did that pretty well
but I got kinda fat and have recently along with lifting been eating less, and eating smaller smaller amounts more often
but now I am worried I might lose some of the muscle I gained

I can lift as much as I always have, so does that automatically mean I am not losing muscle then?

also are there any supplements I should know about for gaining muscle mass?

I have just been using whey protein and making a shake right after I work out and that is all

is creatine worth trying?

You can totally gain muscle while on a lower calorie diet..but you do need to make sure you are taking in enough. (Look up Alwyn Cosgrove - he is the master in this stuff)

Supplements - You really don't need to...I thing going natural is best. That said I would suggest, especially for a low cal diet to use a BCAA drink. These are excellent for building muscle without having to take in all the calories of a protien shake)

Creatine works - but it also has some down sides. You retain a bunch of water and there are some claims that it is hard on your kidneys. If you do any, make sure to cycle.

[mr007]

Originally Posted by Br0nc0Buster

Bump de bump

I have a couple questions for anyone that knows this stuff because I dont

Will my body burn muscle if I get a caloric deficit?
I went on a high carb diet to build muscle, and did that pretty well
but I got kinda fat and have recently along with lifting been eating less, and eating smaller smaller amounts more often
but now I am worried I might lose some of the muscle I gained

I can lift as much as I always have, so does that automatically mean I am not losing muscle then?

also are there any supplements I should know about for gaining muscle mass?

I have just been using whey protein and making a shake right after I work out and that is all

is creatine worth trying?

You already have plenty of good advice on this thread and so much **** on the internet it's ridiculous.

Fix your diet, stop drinking beer, eat lean healthy meats or those with good fat content (chicken breast, 99% fat free turkey meat, salmon, tuna, etc). Get rid of unnecessary sugars (your sugar should only come from fruits, fat-free milk/soy products, etc). For carbs you should focus mostly on whole grains - brown rice, whole wheat bread/pasta (the first ingredient should read "whole wheat xx").

Beyond that, moderate cardio and some lifting will get you in great shape in no time, you just have to be dedicated.

[HILife]

Try HIIT. I've started doing it running sprints and it kicks my butt everytime.

30 sec sprint
90 sec walk
5 times

http://en.wikipedia.org/wiki/High-in...erval_training

You might want to start with

10sec sprint
50 rest
5-10 times

or something that you can handle

[tsiguy96]

Originally Posted by hilife

Try HIIT. I've started doing it running sprints and it kicks my butt everytime.

30 sec sprint
90 sec walk
5 times

http://en.wikipedia.org/wiki/High-in...erval_training

You might want to start with

10sec sprint
50 rest
5-10 times

or something that you can handle

2nd. might be the most challenging and effective form of fat loss there is, in terms of exercise.

[bronco_diesel]

Originally Posted by hilife

Try HIIT. I've started doing it running sprints and it kicks my butt everytime.

30 sec sprint
90 sec walk
5 times

http://en.wikipedia.org/wiki/High-in...erval_training

You might want to start with

10sec sprint
50 rest
5-10 times

or something that you can handle

I do HIIT with weights...that is a major caloric burn.

If you do legs followed by an upper body in a circuit/superset/giant set format, you will get great results.

I also try to avoid isolation movements and do excercises that pull in multiple body parts (pullups as an example)

[broncolife]

So far in 19 days I have lost 26.5 pounds. Just by lowering my calorie intake alot(probably too much) and running on the treadmill for about 40 minutes a day. At 20 pounds I added pushups, situps and jumping jacks.Plan on adding more exercises every week thats why I am here. Seeing what I can add I would usually eat a bannana in the morning, an apple at 10 another apple at 12, then dinner which was either beef soup(a ton of sodium though) with veggies, chicken or beef stir fry with veggies, tuna sandwich, salad,bbq chicken. Snack was a cucumber or mini ranch rice cakes.
I cheated with prime rib and mashed potatoes, pizza, spaghetti and sausage

I dont know how much it helped but I also drank 2 glasses of water with 2tblsp of lime juice a day. I also drank alot of water.

week 1-lowered my calorie intake. Cheated on sundays dinner
week 2-added treadmill. Cheated on Sun
week 3- added pushups,situps,jumping jacks. Cheated on Wed

[elsid13]

Originally Posted by hilife

Try HIIT. I've started doing it running sprints and it kicks my butt everytime.

30 sec sprint
90 sec walk
5 times

http://en.wikipedia.org/wiki/High-in...erval_training

You might want to start with

10sec sprint
50 rest
5-10 times

or something that you can handle

If you like that you might enjoy this routine I am starting to incorporate into my workouts using a jump rope.

* 100 Rope Turns
* 10 Burpees
* 10 Pushups
* 10 Bodyweight Squats

Repeat the circuit 10 times, no rest between exercises and complete the circuit with as few breaks as possible.

[Tombstone RJ]

Originally Posted by elsid13

If you like that you might enjoy this routine I am starting to incorporate into my workouts using a jump rope.

* 100 Rope Turns
* 10 Burpees
* 10 Pushups
* 10 Bodyweight Squats

Repeat the circuit 10 times, no rest between exercises and complete the circuit with as few breaks as possible.

yep, schit like this is all the rage now-a-days. it's painful...

[tsiguy96]

speaking of this, after i finish my masters im considering opening a gym in denver. me and my GF love it there. i assume getting property for that is going to be a real biatch, isnt it..

[Tombstone RJ]

Originally Posted by tsiguy96

speaking of this, after i finish my masters im considering opening a gym in denver. me and my GF love it there. i assume getting property for that is going to be a real biatch, isnt it..

you assume right. I hear Commerce City is "reasonable". and damnit, get married already...

[Tombstone RJ]

I plan on doing KingNeckbeard's work out this weekend... it won't be easy my friends...

[Bob's your Information Minister]

I gotta tell you guys, fasting and 0 carb diets are the bomb.

I gained 10 pounds in Missouri binge eating on Kansas City barbecue and grandma's home cooking.

Came home and lost 11 pounds in about two weeks.

It's great cheating like that and knowing you have the power to revert in a short period of time.

[tsiguy96]

Originally Posted by Tombstone RJ

you assume right. I hear Commerce City is "reasonable". and damnit, get married already...

i dont care if im in the heart of denver by any means, but need to be reasonably priced, have a fair bit of area to work with and located so its accessible.

[L.A. BRONCOS FAN]

Step up the aerobics (20-30 minutes per day/5 days per week on elliptical machine or alternative.)

Do ~300 crunches per day - 5 days a week.

Eighty-six the saturated fats and refined sugar.

[Requiem]

Starting a new diet/lifestyle routine for the next few months to monitor some weight loss progress. Will be eating lean meats, vegetables, fruits and wheat related grains. Yogurt and milk as well. Water drinking, some juice -- but mostly water. No pop.

Gotta take meds for my kidneys in the morning so I always like to get a good breakfast. Do about 5 miles or so on the bike after breakfast. Relax an have a small lunch with protein and fruit.

Crunches and pushups. Thinking about runs too. Rest and relax, then go for a bike ride again -- sometimes up to ten miles. I'll be hungry and have a nice meal, but nothing bad and just try to burn it off after.

Hope to make some good progress.

[tsiguy96]

Originally Posted by Requiem

Starting a new diet/lifestyle routine for the next few months to monitor some weight loss progress. Will be eating lean meats, vegetables, fruits and wheat related grains. Yogurt and milk as well. Water drinking, some juice -- but mostly water. No pop.

Gotta take meds for my kidneys in the morning so I always like to get a good breakfast. Do about 5 miles or so on the bike after breakfast. Relax an have a small lunch with protein and fruit.

Crunches and pushups. Thinking about runs too. Rest and relax, then go for a bike ride again -- sometimes up to ten miles. I'll be hungry and have a nice meal, but nothing bad and just try to burn it off after.

Hope to make some good progress.

get some split squats in there. easy to do at home, even with weight, and are great for quad development but especially glute activation and strengthening. put something heavy in your hands or on your back as you do them.