I read that quickly and I thought the last one was "Rhino" and I sprayed my drink out my nose :_(

thanks for the advice guys! I've modified my workout to no longer do cardio after my weight training, but plan on adding a cardio focused workout on saturdays to compensate.

I'm not sure if I'm using the right word even, but I'm wondering how I can avoid burning muscle tissue in stead of fat tissue when I work out?



For what it's worth, I'm 22, 5'10" and 280 pounds and I'm currently eating between 2500 and 3000cal with an approximate ratio of 40% from protein, 30% from carbs, and 30% from fats. (so says my fitday stats)



My exercise routine is : Monday, Wednesday, Friday are primarily weight training days (doing more or less the whole body in each session) with ~10-20 minutes of cardio afterwards. Then Tuesday and Thursday are cardio sessions (usually 20 minutes elliptical, 20 minutes stationary cycle, and 20 minutes recumbent stationary cycle). Saturday is my flex day, usually playing cardio intense soccer or ultimate frisbee with friends.



From what I can understand you burn muscle while exercising if you're either:

1) on a starvation diet when working out, or not getting enough nutrients?

2) exercising "too hard"



So assuming my diet is getting me enough nutrients, how do I quantify exercising too hard? Is this a matter of strictly watching my heart rate while working out?



Should I even be concerned about this? Is there anything I haven't even considered here? Any advice would be appreciated!

thanks, I think I was more excited about the thought of eating the candy disgusted me, and maybe that I can actually say I like the natural sugar tastes of fruits/berries more than the refined sugars in candies.

this is delicious copy-pasta.



can you shills recommend me something more in the $50-$100 range? $150 is just too rich for my blood.

Just wanted to report that after about a month of having absolutely no candy whatsoever I finally cracked today and ate some sour candies just about an hour ago.



so why am I so happy about it?



Because now I feel terrible, my stomach is aching. . . almost like its crying, "why did you give me that garbage??? why? I thought we were friends again?"

that's a great way to a heart attack or at least an extremely early grave. I hope he's enjoying the last few years of his life. . .

the whole article other than 3 and 9 is pretty close to poppycock.



I know because it never really mentions actually eating healthy. It says, don't eat that brownie and just eating "healthy foods" doesn't help. It also fails to take diet into account when talking about 1.



If you've got that 4000cal average daily diet of course it's going to take more than 30 minutes of exercise. . . Maybe if you took as much time as you do stuffing bacon double cheeseburgers down your gullet to move around a little. . .



6, 7, and 8 just make me RAGE like you wouldn't believe. That's right, tell someone who probably has confidence/self control issues that "it's your genetics," or "society doesn't want you to lose weight," or "you don't need to lose weight, you should be accepted for who you are" is an extremely terrible idea. Even just insinuating those points is a great way to shut a person down.

at the moment I'm shopping around for a new dentist since my current one gave me a couple fillings last time I saw him (about 2 months ago) that I don't think I needed. . . he was drilling for quite a while just to get to the cavities, and now I can never chew anything sweet on that side of my mouth.



For the most part though they always said, "looks good, but work on flossing the front lower teeth," which I have trouble doing because my orthodontist left a bar glued between them.



I haven't discussed this in particular with my dentist yet

So I've always had manual brushes and they were always good enough I guess, but lately I've been wondering if electric/powered brushes are more efficient and following that, how much more efficient versus a manual brush?



I figure if I'm taking care of my eating and activity habits, I may as well work on oral hygiene too.



Has anyone here had any experience with shopping for one? I'm wondering what kind of features/options I should be looking for?

the problem with just eating "healthy" when you're hungry is that you are almost guaranteed not to eat a balanced diet. Up until very recently I was eating very healthy foods when I was hungry, at a grand total of 1 or 2 meals a day.



it worked out to about 1000 calories per day, and was probably killing me because there's no way in hell I was getting all the nutrients/vitamins/etc that are needed to be healthy. That and my metabolism was probably nonexistent. . .



I find that when you plan your meal you can actually figure out exactly how much of what you should eat so you can attain your goal.

I'm no expert so take this at face, but my usual daily protein diet looks like this:



breakfast shake, 5:30am -> 2 eggs, 1 scoop whey iso, small amount of vanilla extract, ~750ml of skim milk



morning snack, 8:30am -> 1-2 cups of chopped mixed veggies, raw



1st lunch, 11:30am -> wheat pita, 6oz skinless oven roasted chicken, mixed veggie salad



2nd lunch, 1:30pm -> same as first lunch



afternoon snack, 3:30pm -> high protein meal replacement bar on lift days, mixed veggies otherwise



supper, 7:00pm -> regular fair meat and potatoes style supper. . . Meatloaf, pasta, pot roast, stew, chicken, etc.



night snack, 9:00pm -> whey iso shake on lift days, cereal and/or mixed berries otherwise



This is shooting for an intake of 300g protein and 2000-3000cal, with a body weight of 275lbs. It seems to be approximately 50g for each meal with significant protein.



Lift days are MWF, every day is cardio day except for one day on the weekend.



also note that I've gained ~5 pounds since starting this, but I've gone down in a shirt size, so I'm assuming there's some fat loss going on. I've learned not to use the scale as the only measurement of success/failure.

There's a girl in my social circle who took notice when I was drinking wine (where I normally drink beer, and lots of it) and I said I was doing it to avoid the excess cals/carbs of beer. Then we chatted for awhile about my current diet and exercise routine.



That genuine positive reception to my resolve to be a healthier man is currently my top motivation. Bonus points to my motivation if the positive reception is coming from attractive women.



I also find myself a lot more motivated whenever I'm reading these forums. So every one of you is also playing a a positive part of my motivation.

listen to bourblaster, he know's his stuff.

that's odd. Most shills don't bother posting a picture.

Wow man, you're an inspiration. It's nice to see that someone with a similar body shape to mine can change that much in just 4 months!

shit looks legit. I don't mean to insult your intelligence or anything, but you should always consider the advice of a proven expert over something you came up with yourself.



Except of course if the advice of the expert is going to end up hurting you...

Matt Pond Pa - Several Arrows later is an awesome album.



Mastodon - Leviathan gets me pumped up when I'm digging some heavy music.



Infected Mushroom if I'm looking for electro/dance



m1dy is great for a pump up if you can tolerate gabber, which is the weirdest style of music to exist (I think)



finally a friend of mine got me listening to Pendulum which is really awesome drum and bass.

I might suggest doing squat lifts, assuming American football, you do want your legs to have power to get off the line as quick as possible. Keep in mind that doing actual leg exercise won't make your legs explode to be super huge, they'll just become proportionate to your upper body. Also, from what I've been told squat lifts are one of the purest tests of strength due to using many of your muscles during the lift.



also, diet is a very significant factor. Try counting every single thing you eat in a week in a website like www.fitday.com, then bring those results back to us and we should be able to help you figure out where to improve your diet.



finally, on the off days you should be doing cardio in and around your target heart rate, you should be able to find the formula for calculating your target within these forums.

start lifting and doing cardio. You could walk 100 miles a day and not lose a pound if your heart's not working at its optimum rate.



It would also help to know your age and gender.

you might be able to find a meal replacement bar or shake that fits whatever kind of lifestyle you want.



I'm in the middle of eating a Powerbar Proteinplus and it's delicious. Peanut Butter Chocolate, and its really substantial (almost like eating a clay brick) I wouldn't recommend this one though since it's designed to help weightlifters.

foot in mouth.

I know its mostly advertised for old people and seems super lame, but you should consider doing aquafit.



URL



My brother was an Aquafit instructor. Though he complained about having to instruct mostly people aged 65+, he was always in great shape. Now he's working a regular sales job and is starting to look a little bit more like me.

thanks for the advice bour.



I was shying away from eggs out of concern for eating too many of the yolks, should I be concerned? It feels like an awful waste to the throw the yolks if I don't have to

Hi, I'm in a similar situation. I'm 5'10 and 270lbs and I'm currently shooting for about 3000 per day.



This week I started eating about 1200 in lunches alone. For example my eating schedule yesterday looked like this:



6:00am Breakfast - 2 fried eggs, toast, OJ, and 1/2 quart raspberries

10:00am Sub-Lunch 1 - ~ 6 oz chicken breast, 2 cups mixed veggies, one large pita.

1:00pm Sub-Lunch 2 - ~6 oz chicken breast, 2 cups mixed veggies, one large pita.

4:00pm late afternoon snack - didn't have one, will be a whey shake or high protein meal replacement bar next week.

7:00pm supper - needed groceries, so got foot long roast chicken at Subway on white, no sauces.

9:00pm late night snack - will be whey shake or meal replacement



this is a fairly expensive diet and it makes me feel like a monster to be able to eat all that, but it gets me fairly close to the 3 to 3.5k range I'm shooting for.



I've noticed since monday that I've had much more energy than with my previous eating habits.



I work out between the late afternoon and supper, and supper and late night snack. Generally will be weights then cardio for M-W-F, on T-Th its cardio cardio.



I honestly have no idea how this diet and exercise plan is going to work out, but I know it's got to be better than my previous daily habits.

I live for the day that I can take my shirt off at the beach and catch all the ladies' eyes for the opposite reason than I currently do :P

you know not everyone is from Amer'ca, and I'm relatively certain other cultures/societies have been able to properly eat and survive for the past n-thousand years not ever knowing the English language, let alone having it as a second language. . .



With that said, you could probably stand to get your point across without rudely attacking a person's grasp on a subject that is entirely unrelated to the topic at hand.

okay, I was worried that you'd have to worry about staying under the cut for weigh ins.



yes, if you post your diet either me, or someone who knows more about this than me should be able to tell you where things can change.



also I just found this guide completely at random, it seems fairly legit. I hope it helps you.



http://www.elanso.com/ArticleModule/QcQcKAJhLmHlHa HlONGwTgIi.html



doing squats will help you with explosive power in your legs which would have great applications in many martial arts. Running should help with endurance, but that's about it (aside from the cardio or fat burning)



Essentially if you want to be able to kick a guy's head off, do squats or jumps.

Lance, welcome to Traineo.



I think your workout is good enough provided you keep in mind balancing your workout to your whole body. If you prefer not to work specific muscle groups each day, you should at least start working squats and lunges into your strength days. You could consider looking up kettlebells and their proper use for a good core strength, balance, and endurance.



I'm curious as to what your diet is like. If your diet isn't right then you could do those exercises until the cows come home and still have them not make much of a difference. I'm agreeing with Emily on this one, you should be getting at least 2500 cals. Get lots of protein, a general guideline I've heard is to get 1 gram of protein for every pound you weigh. There are some free food counting websites floating around, like www.fitday.com I'd recommend tracking everything you eat for a week, as long as your protein, fat, and cals are roughly equal (probably want a little more protein than the others since you're into strength) then you should be fine.



I highly recommend printing off the results and going to a professional nutritionist and asking them for help. They should be able to tell you exactly how many calories you should be taking in, and they'll be able to show you more efficient ways of getting a healthy balance of intake.



Also, I'm wondering how serious into martial arts are you. What is your current weight class and what are the maximum/minimum for that class?

I'm actually looking at buying a Nokia N96 almost exclusively for developing S60 applications...