Methods for gaining muscle and losing fat
- Thread starter Baron
- Start date
- Status
I had gatric bypass surgery thru my hmo kaiser . It cost me $1,000 out of pocket. Went into surgery at 3pm out at 4pm up walking at 6pm. The next checkout at 10pm and walk 3miles. My staring weight 6'2 340lbs now 6'2 (210lbs) it was the best thing I every did for my self.
Wow. From 340 to 210 pounds is fantastic. A guy 6'2" at 210 lbs is a fit man, slender even. Congratulations.
You did what you had to do to save your life. Do you have to supplement your diet with vitamins etc due to the bypass? I have a friend who cannot control his weight and he is considering bypass but is worried about what he will have to do afterwards to get proper nutrition.
I was starting to hit 240 lbs on my 6' frame and my doctor was starting to gripe about my blood pressure. I began running and cycling (road bike and also a LeMond Revmaster spinner) and eliminated bread, rice, potatoes and pasta from my diet and have got my weight down to about the same as yours, 210 lbs.
I also vastly reduced my sodium and sugar intake. If you look at labels in the grocery store you might be shocked. Soup, for example, usually contains about 480 milligrams of sodium per serving, even the so-called healthy brands. Its pretty shocking how our processed food has been loaded with salt and sugar. Same with restaraunt food. The best thing is to prepare your own meals at home with fresh ingredients.
I've also done some lifting, mostly with a set of dumbells at home after running/cycling. I look great and I really notice a difference with my relationships with women. Suddenly I'm getting alot of play from girls in the office.
I still have to take meds for blood pressure though. Apparently being fit doesn't really change your BP which surprises me. Still, I feel great and sleep like a baby. I would like to get my weight down to about 200 lbs but the last 10 pounds is quite difficult to lose.
Anyway, great job getting down to 210 man.
Baron
ET Founder
I get up and drink a MuscleMeds Carnivore beef protein shake (2 scoops with water .... which is about 50 grams) within 30 minutes of waking up. I have a pack of Animal Pak multi-vitamins at that time as well (about 12 pills). I drop 3 Ursolic Acid caps too (these will make you feel a little hot). In the event I'm not feeling the protein shake (which happens a couple days per week), I will heat up some meat left over from the previous day like some grilled chicken or steak, and eat that as well. I also have two packs of Kashi Honey and Cinammon hot cereal which basically is a modified version of oatmeal but it tastes a lot better IMO. One thing I've comes to grips with is that oatmeal tastes like ass, so why force yourself to eat something you hate? I've found that Kashi cereal to be similar in nutritional breakdown but way better tasting.
Ok, then I workout with weights for about 35 minutes. (I put in a home gym so I do all of my workouts from home these days.)
As a post workout meal, I pretty much eat whatever the hell I want. Sometimes it might be a couple slices of pizza, or a few scoops of ice cream, or whatever. If you are going to cheat and eat junk food, do it after your workout. It's sort of like getting a temporary free pass to eat crap during the day. Your body actually wants the carbs and sugar to replenish the glycogen stores in your muscles that were depleted from your workout. Don't gorge yourself. Just have enough to get satisfied so you can get on with your day.
So for lunch, I have a garden salad with vinaigrette dressing and two grilled chicken breasts on top. I go to a local restaurant every day and get the same damn thing. It's boring but even when I wasn't working out, lunch was usually the same repetitive routine at the same few restaurants anyway. The place I go to has Wi-Fi so I work while I'm eating lunch.
Then I have another Quest Protein Bar few hours later and 3 more Ursolic acid caps. This is without a doubt the most convenient meal of the day.
For dinner (which I define as being the one meal after 6PM), I usually have pork, steak, or tuna with some rice and veggies and a couple glasses of red wine. I will make this at home or get it delivered to the house. I generally don't have a starch like a bake potato with dinner. In my head, I'm trading the starch for the wine, which I am happy to do.
If for whatever reason I get hungry right before bed, I will make a quick protein drink with one scoop of MuscleMeds Carnivore beef protein and water. If I do any more than that, it puts fat on me. You have to be really careful about what you take in before bed, even if it is pure protein.
That's it for Monday through Saturday.
On Sunday, I eat anything I want. And I mean anything, and in any quantity. Example: Last Sunday, I had a half-dozen cinnamon doughnuts and some peanut butter ice cream for breakfast, an order of chicken parmesan for lunch, a bag of Ruffles BBQ Ribs potato chips after that, and then I ate a pepperoni pizza and more ice cream for dinner. This gets all the cravings out of my system so whenever Monday comes, I'm actually quite happy to get back to the regular diet and workout routine.
Do this routine for 1-year solid without fail and you'll likely be the best version of yourself that you've ever been, including your college years. You may require less time, or you may require more time, all depending on how many years you've sat on your ass and let yourself go. I'm just being honest.
Now, if you are perceptive you may have noticed that the bulk of my calories happen during the first part of the day, and particularly around my workout in the morning. After lunch, the food intake tapers off until bedtime. If I can give you one piece of diet advice, it is this: Eat strictly in anticipation of the activity to follow. If you aren't going to be doing anything within the next 4 - 6 hours that requires much physical activity , there's no reason whatsoever to hog out on a bunch of food. No reason at all. But most fat people do all this in reverse, don't they? They skip breakfast, have a decent lunch, and then go fucking nuts at dinner! And then they eat even more high calorie garbage during the late night hours! After that, they lay their heads on a pillow with a stomach full of food and wonder why they look heavy in the mirror on the following day.
Now you have the knowledge you need to apply some logic to what you're doing and not be that kind of person. Good luck!
Thx for all the info, appreciate it all, just a couple questions.
1.)So are you intentionally trying to "Trick" your metabolism when you load up on calories on sunday? I have heard people go either way with this thought process, some say go crazy to trick your metabolism once a week, some say not to....
2.)When you were younger would you say you had a pretty good metabolism? I.E. Could you eat anything you wanted to as a kid and never put on a pound? I understand this changes over time, but some people naturally have a quicker metabolism, so im wondering if i could follow the same thing with the sunday feast as you and get the same results, i have a naturally slow metabolism.....
3.)Do you intentionally limit breads and pastas or carbohydrates the later in the day it gets? Do you count calories?
4.)How long have you been working out for? Like what age did you start becoming a gym junkie, and really start focusing on putting on muscle?
5.)Have you always spent only 35-45 minutes a day in the gym or was there a time when you had to spend much more time in the gym to get to your size, and now your primary goal is mantaining, and slower growth/more sculpting?
Thx again for all the tips.
1.)So are you intentionally trying to "Trick" your metabolism when you load up on calories on sunday? I have heard people go either way with this thought process, some say go crazy to trick your metabolism once a week, some say not to....
2.)When you were younger would you say you had a pretty good metabolism? I.E. Could you eat anything you wanted to as a kid and never put on a pound? I understand this changes over time, but some people naturally have a quicker metabolism, so im wondering if i could follow the same thing with the sunday feast as you and get the same results, i have a naturally slow metabolism.....
3.)Do you intentionally limit breads and pastas or carbohydrates the later in the day it gets? Do you count calories?
4.)How long have you been working out for? Like what age did you start becoming a gym junkie, and really start focusing on putting on muscle?
5.)Have you always spent only 35-45 minutes a day in the gym or was there a time when you had to spend much more time in the gym to get to your size, and now your primary goal is mantaining, and slower growth/more sculpting?
Thx again for all the tips.
Quote from Baron:
I get up and drink a MuscleMeds Carnivore beef protein shake (2 scoops .... which is about 50 grams) within 30 minutes of waking up. I have a pack of Animal Pak multi-vitamins at that time as well (about 12 pills). I drop 3 Ursolic Acid caps too (these will make you feel a little hot). In the event I'm not feeling the protein shake (which happens a couple days per week), I will heat up some meat left over from the previous day like some grilled chicken or steak, and eat that as well. I also have two packs of Kashi Honey and Cinammon hot cereal which basically is a modified version of oatmeal but it tastes a lot better IMO. One thing I've comes to grips with is that oatmeal tastes like ass, so why force yourself to eat something you hate? I've found that Kashi cereal to be similar in nutritional breakdown but way better tasting.
Ok, then I workout with weights for about 35 minutes. (I put in a home gym so I do all of my workouts from home these days.)
As a post workout meal, I pretty much eat whatever the hell I want. Sometimes it might be a couple slices of pizza, or a few scoops of ice cream, or whatever. If you are going to cheat and eat junk food, do it after your workout. It's sort of like getting a temporary free pass to eat crap during the day. Your body actually wants the carbs and sugar to replenish the glycogen stores in your muscles that were depleted from your workout. Don't gorge yourself. Just have enough to get satisfied so you can get on with your day.
So for lunch, I have a garden salad with vinaigrette dressing and two grilled chicken breasts on top. I go to a local restaurant every day and get the same damn thing. It's boring but even when I wasn't working out, lunch was usually the same repetitive routine at the same few restaurants anyway. The place I go to has Wi-Fi so I work while I'm eating lunch.
Then I have another Quest Protein Bar few hours later and 3 more Ursolic acid caps. This is without a doubt the most convenient meal of the day.
For dinner (which I define as being the one meal after 6PM), I usually have pork, steak, or tuna with some rice and veggies and a couple glasses of red wine. I will make this at home or get it delivered to the house. I generally don't have a starch like a bake potato with dinner. In my head, I'm trading the starch for the wine, which I am happy to do.
If for whatever reason I get hungry right before bed, I will make a quick protein drink with one scoop of MuscleMeds Carnivore beef protein and water. If I do any more than that, it puts fat on me. You have to be really careful about what you take in before bed, even if it is pure protein.
That's it for Monday through Saturday.
On Sunday, I eat anything I want. And I mean anything, and in any quantity. Example: Last Sunday, I had a half-dozen cinnamon doughnuts and some peanut butter ice cream for breakfast, an order of chicken parmesan for lunch, a bag of Ruffles BBQ Ribs potato chips after that, and then I ate a pepperoni pizza and more ice cream for dinner. This gets all the cravings out of my system so whenever Monday comes, I'm actually quite happy to get back to the regular diet and workout routine.
Do this routine for 1-year solid without fail and you'll likely be the best version of yourself that you've ever been, including your college years. You may require less time, or you may require more time, all depending on how many years you've sat on your ass and let yourself go. I'm just being honest.
Baron
ET Founder
It's not really about tricking your metabolism, it's about giving your brain the nutrients it needs to function normally for the rest of the week. When you deprive yourself of certain macronutrients like carbs, your brain will bug the shit out of you until you make it happen. Shutting down this annoying craving on Sunday is what gets you through the week from a mental perspective.
I would say it was average. If you feel like your metabolism is truly behind the curve, then you need to get your Growth Hormone and Thyroid levels checked. Your Testosterone too. I went to a doctor a couple years ago to get my testosterone checked hoping I would come away with a prescription, but it came back being 890, so I walked away empty-handed. I think the range was like 200 - 1100.
Absolutely. I just added another paragraph to the bottom of the previous post I made which enforces this.
I messed around at various times during my 20's and 30's but I was never really that serious for any extended period. I would classify myself as the average person who went through phases of having a gym membership, if you know what I mean. I got serious when I turned 36. I figured that if I didn't get serious at that point, I may not have the motivation within myself to do it later in life.
Thx again, could you answer just one more question?
Where do you get the ursolic acid, the animal pak multi vitamins, and the Carnivore protein from? I want to get the exact same stuff.... Im going to try your plan for a year, and ill let you know how it works out for me..... Ill be the first guinea pig....
If it works for me I can be your advertising "before and after pics" for your next site, "Elitebodybuilders" dot com
Where do you get the ursolic acid, the animal pak multi vitamins, and the Carnivore protein from? I want to get the exact same stuff.... Im going to try your plan for a year, and ill let you know how it works out for me..... Ill be the first guinea pig....
If it works for me I can be your advertising "before and after pics" for your next site, "Elitebodybuilders" dot com
Baron
ET Founder
Quote from Max E. Pad:
Thx again, could you answer just one more question?
Where do you get the ursolic acid, the animal pak multi vitamins, and the Carnivore protein from? I want to get the exact same stuff.... Im going to try your plan for a year, and ill let you know how it works out for me..... Ill be the first guinea pig....
If it works for me I can be your advertising "before and after pics" for your next site, "Elitebodybuilders" dot com
http://phfsupplements.com/e-pharm-ursobolic.html
http://phfsupplements.com/universal-nutrition-animal-pak.html
http://www.gnc.com/product/index.jsp?productId=11235982
Get the Chocolate flavor of the Carnivore by the way. The others taste terrible in my opinion.
Well Max, Baron put out a nice blueprint for you there. Most of what he said is pretty much what I've heard over the years. I've been lucky that I've always had a real high metabolism so I've been able to cheat a lot more with my diet.
I've always had a rule that if I was going to eat poorly on any given day, I had to go to the gym. On days when I don't go, I try to eat pretty clean. But the whole idea of having a cheat day and being able to eat whatever you want after a workout are pretty standard.
As baron said, the key is consistency. Doing less but consistent is better then doing more but cheating all the time.
Let me also add something that I think Baron will agree with. Mix up your workout a lot. Two reasons, one so you don't get bored out of your mind. And two, the more you stimulate your body with new exercises and different routines, the better. Your muscles are very good at getting conditioned to the same workouts. It's part of our evolution. I'm not sure how much water Baron drinks, but I drink a shitload of water and I think it's pretty important if you want to lose weight as well if you are going to be on any stimulants.
The one thing I am very bad on which is important is sleep. I don't get enough sleep. Baron is getting 8 hours which is pretty important if you want your body to recover properly.
I've always had a rule that if I was going to eat poorly on any given day, I had to go to the gym. On days when I don't go, I try to eat pretty clean. But the whole idea of having a cheat day and being able to eat whatever you want after a workout are pretty standard.
As baron said, the key is consistency. Doing less but consistent is better then doing more but cheating all the time.
Let me also add something that I think Baron will agree with. Mix up your workout a lot. Two reasons, one so you don't get bored out of your mind. And two, the more you stimulate your body with new exercises and different routines, the better. Your muscles are very good at getting conditioned to the same workouts. It's part of our evolution. I'm not sure how much water Baron drinks, but I drink a shitload of water and I think it's pretty important if you want to lose weight as well if you are going to be on any stimulants.
The one thing I am very bad on which is important is sleep. I don't get enough sleep. Baron is getting 8 hours which is pretty important if you want your body to recover properly.
- Status