Weight Loss or Weight Gain Thread "2012"

[benner]

When you are trying to include lots of protein in your diet the most common mistake ppl make is consuming it all at one time. The average human body can use 20 to 30 grams of protein per hour usefully, any more than that is wasted. Even heard of protein farts? Easy way to tell when you are eating too much protein per hour. Eating lots of protein is fine, just space it out remembering how much your body can use per hour.

That's what I'm doing. Like today for example. I was at the gym from 7:30 till 10:30 (didn't work out the whole time, spotted a friend for a good bit till he had to leave for work). I started about 30 minutes before I started working out with 2 scoops of wheyprotein along with breakfast which was roughly 40 grams. Then about 10:15 I had another scoop, 20 grams. Then for lunch I'm eating tuna with 2 egg whites cooked in along with a little bit of brown rice which will be around another 20 to 25 grams or so. Then I'm planning on some type of lean turkey for dinner.

Only had the farts one day so far but that was because I had over 100 grams within 3 to 4 hours. And they smelled horrible.

[Colossus]

The proper amount of protein someone needs to repair muscles during regular physical activity is usually 1 gram for half of your weight in Kg's. (1.5 grams per body KG's if your looking to build muscle mass)
I have recently gotten serious about losing some fat and getting a little liener.
Ive lost 14lbs over about a month and a half.
Some Tips
CARDIO!!... has to be at least 20 minutes and bring your heart rate to around 60% max, thats the "sweet" spot where the body uses its stored fat as energy.
Cheese is the Devil, I eat a MINIMAL amount per week, I eat some cuz it has good calcium in it.
I've been eating alot of ege whites, salads, yogurt, cottage cheese, and whatever bread i eat is whole grain (too much sugar in white bread) it sucks but why constantly waist workouts if your just going to eat garbage after.
Isolation working out is okay if your building muscle, but if you're wanting to lose weight, do more full body exercises, its burns more calories as apose to say. sitting in a chair and just doing arm curls.
I usually stop eating 2-3 hours before I go to sleep. The body doesnt have time to burn off those ingested calories while your sleeping. I have heard that a protein shake before bed is okay, as it allows the body to fully absorb the protiens.

Also.. people get anxious about losing weight, and get lose focus when they dont see results..
Healthy weight lose is ~2 pounds of week, not much, until you realize that it can add up to 100lbs in one year!! Keep at it!!

I could keep typing.. but Ill keep an eye on this thread is anyone has any Questions.

[matt5112]

It should never be about numbers really but more how you look.

Might have to wait even longer for results but that was the point in the first place right?

[SlowNA06]

150 to 200 grams of protein.
Current Weight------314lbs

The proper amount of protein someone needs to repair muscles during regular physical activity is usually 1 gram for half of your weight in Kg's.

314/2*0.45359237= 71 grams/day (/5 = 14 grams/meal)

Based on his signature picture, I believe this man.

[Odi]

hmm... i need to gain weight. i think i weigh 130'ish now after i was sick. i need to weigh 145+ since im 5'11. Need help NAU!

[Colossus]

hmm... i need to gain weight. i think i weigh 130'ish now after i was sick. i need to weigh 145+ since im 5'11. Need help NAU!

Eat every 2 hours, even if you not exactly hungry, eat SOMETHING (healthy of course).. 3,500 cals = one pound on the human body. Write down the amount of cals you eat (ballpark # if it doesnt have a label) over the span of the of a week. You'd be suprised the number of ppl that only eat around 1,200-1,800 cals/day, and who are trying to gain weight. You want around 2,500-3,000 cals.
Chicken.
Potatoes.
Pasta.
Fish.
Eggs.
Milk.
Protein Shake (make sure its not a Law Cal shake), and are easy to have when your not exactly Hungry.
Whole Grain Breads.
No Garbage/prepackaged food. Try your bed to get fresh food.

[footballplaya3k]

< Kinda short too... 135lbs isnt THAT bad when your only 5' 8"

was happy with my look at 175lbs, just stayed there and got a beer belly
sad thing is I only drink liquor, laziness belly is what it is, but hopefully next summer Ill be all back to fit

I'm only 5' 10" and that's what I weighed my freshman year lol. Finished senior football weighing 175, granted I'm sure I was in the weight room quite a bit more than soccer players. Not as bad as my friend that is 6' 6" and weighed 150, now that's a stick lol.

Good benner. I have always heard 1/2 gram of protein for every pound you weigh. It doesn't hurt to have too much protein, but if you don't eat enough you're wasting gains. That's how I think of it.

[SlowNA06]

It doesn't hurt to have too much protein

Except if you're cutting, which the OP is.

[footballplaya3k]

How does it hurt? It is wasted but I don't see how that hurts. I think its better eating too much protein than carbs or fat..

[Colossus]

How does it hurt? It is wasted but I don't see how that hurts. I think its better eating too much protein than carbs or fat..

Excess protien intake will not be simply waisted by the body, when you have ingested enough protien to meet the bodies demands, the body will store the excess protien.

The body uses food as Energy in the following order.
Calories, Protein, Carbs, then Fat.

Sooooo.. if you have lots of protein stored in your body, its takes longer for the body to reach the carbs and fats to burn them off.

THAT'S how it can hurt.

[SlowNA06]

How does it hurt? It is wasted but I don't see how that hurts. I think its better eating too much protein than carbs or fat..

Eh, not so much as I was thinking (I train on meat and only use protein supplements when I can't use it, so protein restrictions are somewhat more important for me), but still quite a bit. The OP is mostly using whey powder and a little meat for his protein. The adverse effects of too much protein for someone who isn't taking in much of the fats that typically come with meat, are mostly that you're destroying your kidneys (thus causing a whole slew of issues) and dehydrating the body (also, Subway lunchmeats = high sodium, further dehydrating), which slows down the metabolism, plus providing a higher wall before you start tearing into your fat.

[MBruneaux]

What worked for me was I started competing in Amateur Strongman contests. I am stronger than I ever thought I could be. The most popular weight class is 175 - 200. I'm a fat pig so I compete in the superheavys (265+)

http://nastrongman.com/

[Colossus]

^^ That's awsome man. I have been doing alot of full body, heavy lifting for a couple months now and have never felt more overall stength than I do now. I dont think ill ever go back to isolation exercises again.

Ps....what is that.. 380lb farmer carry??

[MBruneaux]

430, this was a couple of years ago, I was going up hill!

[Colossus]

Very nice

[Odi]

Eat every 2 hours, even if you not exactly hungry, eat SOMETHING (healthy of course).. 3,500 cals = one pound on the human body. Write down the amount of cals you eat (ballpark # if it doesnt have a label) over the span of the of a week. You'd be suprised the number of ppl that only eat around 1,200-1,800 cals/day, and who are trying to gain weight. You want around 2,500-3,000 cals.
Chicken.
Potatoes.
Pasta.
Fish.
Eggs.
Milk.
Protein Shake (make sure its not a Law Cal shake), and are easy to have when your not exactly Hungry.
Whole Grain Breads.
No Garbage/prepackaged food. Try your bed to get fresh food.

i eat a lot. i love chicken potatoes pasta eggs and milk, and i eat this stuff all the time. i love garbage food too tho. last time i calculated i was consuming over 2500 calories a day. last time i gained weight i started heavily exercising. now i dont have time for this.

[benner]

just measured today. Same way I did last week and have lost a total of 5.6 inches. Can'
t weigh properly cause the scale in our bathroom is messed up so I'm going to restart keeping track of that and try to buy a new scale today if I get a chance.

[SlowNA06]

just measured today. Same way I did last week and have lost a total of 5.6 inches. Can'
t weigh properly cause the scale in our bathroom is messed up so I'm going to restart keeping track of that and try to buy a new scale today if I get a chance.

AWESOME! Keep it up man, that's solid progress!

[SJAndrew]

I'm 6'5" and weighed 345 when I started dieting. ~2 years later and I weigh 235.

There are a litany of idiosyncratic ways to lose weight. but they all net the same thing: calories burned > calories ingested.

That's all that really matters. The protein dieting is just a way to trick your body as you tend to "feel" fuller when eating protein than other forms of food.

If I were to eat 4000 calories in lean soy protein every day I would be worse off than eating 2500 calories a day in fat and carbs (from a weight loss perspective that is).

Anyway - my tips for those looking at dieting:

1) Don't drink your calories (switch to diet soda etc)
2) Exercise (duh - I do 30 min of fast cardio 5X per week, for a big guy like me it really helped un-hibernate my metabolism)
3) Low fat and low simple carbs (these are calorically dense foods that are bad in trying to lose weight)
4) Don't keep junkfood in your house (I realize I have no self control and just stopped buying chips, cookies etc).

Personally, I never counted calories. What I counted, because it was easier, was fat grams. I injested less than 20g of fat per day and it really helped me lose weight. Simple things like changing from a cheeseburger to a hamburger can really lower the amount of fat you injest which will help cut your calorie intake.

[benner]

Yeah I'm already feeling much better. Metabolism is really skyrocketing compared to how it was. I'm shooting for two more inches off my waist this week. Won't be deterred if I don't but its just a goal