The "Fuck my life" thread

[Eightball]

[quote author=Karth link=topic=3709.msg283565#msg283565 date=1424116640]
[quote author=Eightball link=topic=3709.msg283557#msg283557 date=1424092516]
Karth: Be sure to measure yourself at a consistent time each day (eg after waking up, before going to bed). Also when calorie tracking, I tend to overestimate the amount of calories I consume (as nutrition labels have been known to lie). How long have you been at this for?

I measure every Sunday morning after my morning piss, I do my best to not anything late on Saturday nights.

I've been at a calorie max of 1600 for about 5 months along with consistent weight lifting. The length of time coupled with lack of weight loss is what's concerning me.
[/quote]

What is your type of weight lifting, how do you do it? Because (I'm sure you know), muscle weighs more than fat, and if your weight lifting methods build muscle MASS then you will actually end up going neck and neck for overall weight (in most people) compared to the fat
[/quote]

That's a good point. Both during my current run and when I first began lifting I noticed my weight staying more or less static. Granted, I wasn't calorie restricting, but a lot the mass constituted by fat was being replaced by lean mass. If you feel an improvement in physique or strength while your weight is staying static, Karth, then there's nothing to be concerned about.

Of course, if you wake up and suddenly you're a 60-yo woman, I can work you up for hypothyroidism I should learn to read threads thoroughly.

[zaneyard]

also, one thing to note, if you are doing hypertrophy work as a beginner, it's really easy to put on muscle mass. Even on a light deficit you can easily put on enough muscle to offset any fat loss; so you might not see a change in the scale, but you'll be a lot leaner.

I think there's an echo in here.

[Surf314]

[quote author=zaneyard link=topic=3709.msg283564#msg283564 date=1424110495]
also, one thing to note, if you are doing hypertrophy work as a beginner, it's really easy to put on muscle mass. Even on a light deficit you can easily put on enough muscle to offset any fat loss; so you might not see a change in the scale, but you'll be a lot leaner.

I think there's an echo in here.
[/quote]

There's an echo in here.

[FlyingMongoose]

[quote author=zaneyard link=topic=3709.msg283568#msg283568 date=1424122034]
[quote author=zaneyard link=topic=3709.msg283564#msg283564 date=1424110495]
also, one thing to note, if you are doing hypertrophy work as a beginner, it's really easy to put on muscle mass. Even on a light deficit you can easily put on enough muscle to offset any fat loss; so you might not see a change in the scale, but you'll be a lot leaner.

I think there's an echo in here.
[/quote]

There's an echo in here.
[/quote]
An echo in here

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[Neptune]

[quote author=Surf314 link=topic=3709.msg283569#msg283569 date=1424124596]
[quote author=zaneyard link=topic=3709.msg283568#msg283568 date=1424122034]
[quote author=zaneyard link=topic=3709.msg283564#msg283564 date=1424110495]
also, one thing to note, if you are doing hypertrophy work as a beginner, it's really easy to put on muscle mass. Even on a light deficit you can easily put on enough muscle to offset any fat loss; so you might not see a change in the scale, but you'll be a lot leaner.

I think there's an echo in here.
[/quote]

There's an echo in here.
[/quote]
An echo in here

Sent from my SCH-I545 using Tapatalk


[/quote]

...using Tapatalk

[KarthXLR]

[quote author=Karth link=topic=3709.msg283565#msg283565 date=1424116640]
[quote author=Eightball link=topic=3709.msg283557#msg283557 date=1424092516]
Karth: Be sure to measure yourself at a consistent time each day (eg after waking up, before going to bed). Also when calorie tracking, I tend to overestimate the amount of calories I consume (as nutrition labels have been known to lie). How long have you been at this for?

I measure every Sunday morning after my morning piss, I do my best to not anything late on Saturday nights.

I've been at a calorie max of 1600 for about 5 months along with consistent weight lifting. The length of time coupled with lack of weight loss is what's concerning me.
[/quote]

What is your type of weight lifting, how do you do it? Because (I'm sure you know), muscle weighs more than fat, and if your weight lifting methods build muscle MASS then you will actually end up going neck and neck for overall weight (in most people) compared to the fat
[/quote]
I'm kind of confused at what your asking. What type of weight lifting? Free Weights? Squats? Deadlifts? Military Press? I do free weight exercises and a few bodyweight exercises each time.

The issue here is that I'm not trying to gain tiny specs of lean muscle and lose tiny bits of fat, I'm trying to cut my body fat percentage down to 14% or 15% so I can turn around and bulk.

[FlyingMongoose]

[quote author=FlyingMongoose link=topic=3709.msg283566#msg283566 date=1424118871]
[quote author=Karth link=topic=3709.msg283565#msg283565 date=1424116640]
[quote author=Eightball link=topic=3709.msg283557#msg283557 date=1424092516]
Karth: Be sure to measure yourself at a consistent time each day (eg after waking up, before going to bed). Also when calorie tracking, I tend to overestimate the amount of calories I consume (as nutrition labels have been known to lie). How long have you been at this for?

I measure every Sunday morning after my morning piss, I do my best to not anything late on Saturday nights.

I've been at a calorie max of 1600 for about 5 months along with consistent weight lifting. The length of time coupled with lack of weight loss is what's concerning me.
[/quote]

What is your type of weight lifting, how do you do it? Because (I'm sure you know), muscle weighs more than fat, and if your weight lifting methods build muscle MASS then you will actually end up going neck and neck for overall weight (in most people) compared to the fat
[/quote]
I'm kind of confused at what your asking. What type of weight lifting? Free Weights? Squats? Deadlifts? Military Press? I do free weight exercises and a few bodyweight exercises each time.

The issue here is that I'm not trying to gain tiny specs of lean muscle and lose tiny bits of fat, I'm trying to cut my body fat percentage down to 14% or 15% so I can turn around and bulk.
[/quote]

Depending on the type of lifting you're doing some of them build muscle mass more than tone. For example if you do nothing but push yourself on high weight and low repetition then you will build muscle mass more than tone. What you want is low weight and high repetition. This is more tone and less mass.

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[KarthXLR]

[quote author=Karth link=topic=3709.msg283574#msg283574 date=1424140217]
[quote author=FlyingMongoose link=topic=3709.msg283566#msg283566 date=1424118871]
[quote author=Karth link=topic=3709.msg283565#msg283565 date=1424116640]
[quote author=Eightball link=topic=3709.msg283557#msg283557 date=1424092516]
Karth: Be sure to measure yourself at a consistent time each day (eg after waking up, before going to bed). Also when calorie tracking, I tend to overestimate the amount of calories I consume (as nutrition labels have been known to lie). How long have you been at this for?

I measure every Sunday morning after my morning piss, I do my best to not anything late on Saturday nights.

I've been at a calorie max of 1600 for about 5 months along with consistent weight lifting. The length of time coupled with lack of weight loss is what's concerning me.
[/quote]

What is your type of weight lifting, how do you do it? Because (I'm sure you know), muscle weighs more than fat, and if your weight lifting methods build muscle MASS then you will actually end up going neck and neck for overall weight (in most people) compared to the fat
[/quote]
I'm kind of confused at what your asking. What type of weight lifting? Free Weights? Squats? Deadlifts? Military Press? I do free weight exercises and a few bodyweight exercises each time.

The issue here is that I'm not trying to gain tiny specs of lean muscle and lose tiny bits of fat, I'm trying to cut my body fat percentage down to 14% or 15% so I can turn around and bulk.
[/quote]

Depending on the type of lifting you're doing some of them build muscle mass more than tone. For example if you do nothing but push yourself on high weight and low repetition then you will build muscle mass more than tone. What you want is low weight and high repetition. This is more tone and less mass.

Sent from my SCH-I545 using Tapatalk


[/quote]

Hate to burst your bubble but that's not true at all. "Toning" as it's known to popular culture is an absolute myth. There's no such thing as spot-toning and there's no such thing as "toning exercises". That's a bunch of fitness magazine white lies. There's losing overall bodyfat, gaining muscle (and consequently some fat), and in extreme overweight cases, building muscle and losing fat at the same time.

I can't build muscle if I'm not eating more than my TDEE.

[zaneyard]

yeah toning is a fitness buzzword.

The higher the volume (repsXsets) no matter the method (machines, free weights, etc) the higher the amount of muscle mass gained.

The question we're asking is do you have any other sort of measurement of progress other than the scale? No matter what you say you're eating or doing, if you're not losing body fat you're consuming too much. If you really really want to lose weight faster, consume less. All the fucking cardio in the world isn't going to fix overconsumption.

and I hate to break it to you, but you will never gain muscle any faster than when you're a beginner unless you get on anabolics. Your progress right now will be almost as fast as the progress you will make when you're bulking (and please don't hard bulk, it's a troll)

[KarthXLR]

The question we're asking is do you have any other sort of measurement of progress other than the scale? No matter what you say you're eating or doing, if you're not losing body fat you're consuming too much. If you really really want to lose weight faster, consume less. All the fucking cardio in the world isn't going to fix overconsumption.

and I hate to break it to you, but you will never gain muscle any faster than when you're a beginner unless you get on anabolics. Your progress right now will be almost as fast as the progress you will make when you're bulking (and please don't hard bulk, it's a troll)

That's the thing though, 1600 calories can't possibly be overeating, can it? I'm 6'0" at something like 20% bodyfat. I go to the gym 3 times a week for weights and 2 times for cardio. How could my TDEE possibly be 1600?

And big muscles was a long-term goal, I know I can lose weight at a decent speed. (1 or 1.5 pounds a week)

[CaffeinePowered]

That's the thing though, 1600 calories can't possibly be overeating, can it? I'm 6'0" at something like 20% bodyfat. I go to the gym 3 times a week for weights and 2 times for cardio. How could my TDEE possibly be 1600?

And big muscles was a long-term goal, I know I can lose weight at a decent speed. (1 or 1.5 pounds a week)

It just means you are miscounting calories I think

From your height/weight baseline metabolism is maybe +/- 200 a day if I recall correctly. Also, try for 4 - 6 times a week for the gym, I have not missed a day since New Years. I'll lift 2-3 times every 7 days changing muscle groups and do 12-15 miles on the stationary bike otherwise.

[KarthXLR]

[quote author=Karth link=topic=3709.msg283578#msg283578 date=1424143320]
That's the thing though, 1600 calories can't possibly be overeating, can it? I'm 6'0" at something like 20% bodyfat. I go to the gym 3 times a week for weights and 2 times for cardio. How could my TDEE possibly be 1600?

And big muscles was a long-term goal, I know I can lose weight at a decent speed. (1 or 1.5 pounds a week)

It just means you are miscounting calories I think

From your height/weight baseline metabolism is maybe +/- 200 a day if I recall correctly. Also, try for 4 - 6 times a week for the gym, I have not missed a day since New Years. I'll lift 2-3 times every 7 days changing muscle groups and do 12-15 miles on the stationary bike otherwise.
[/quote]
I can assure you I record everything I eat, and most of the time I don't even hit my goal of 1600, usually less. Even if I am overeating, that should still be a deficit of a hundred calories or so. There should be some progress.

Unless I'm magically getting 500 calories that I don't know about, I have no idea how I could be overeating.

[HeK]

Out of curiosity, are you subtracting your workout deficit from your total caloric intake?
Additionally, what is your average daily carbohydrate intake?

[zaneyard]

Here's the thing, for the average 6 foot, 200 pound male of age 21 you could be sedentary and still lose weight eating 1600 calories a day
You are not eating 1600 calories a day; 1600 calories is one meal for me.

Go here http://iifym.com/iifym-calculator/
Enter stats
Use lean mass formula with around 20 percent bodyfat (doesn't really matter)
use exercise level: No Exercise (justification follows)
Click calculate TDEE
Under fat loss click suggested
Click calculate in step 3
Look at daily macros and calories
Enter those daily macros in http://www.myfitnesspal.com/account/my_goals Custom

Track daily:
DO NOT ENTER ANY SORT OF EXERCISE
DEFICITS NEED TO BE MADE WITHOUT "CALORIES BURNED"

No exercise justification: The difference between desk job TDEE and 3/week TDEE is 300 calories. As a beginner I assure you that you are not burning more than 100 calories in a gym session lifting puny weights. If you really start shedding too much weight/ feeling weak and tired, you can bump up carb intake.

RULES FOR DIETING:
Never drop below 50 grams of fat
Never drop below 100 grams of carbs (unless you know what you're doing, and seriously, keto is retarded)
Try to get at least 100 grams of protein



STRENGTH TRAINING: Start training high volume right away. The best way to improve your physique is with big muscles and the best way to increase your strength is with big muscles.
Go here:
http://www.strengtheory.com/thank-you/
Download the 28 training programs spreadsheet and follow this:
Bench 2x per week beginner, Squat 2x per week beginner, Deadlift 3x per week beginner
Sun: Off
Mon: Squat day 2, Bench day 2, Deadlift day 1
Tue: Off
Wed: Squat day 1, Deadlift day 2
Thu: Off
Fri: Bench day 1, Deadlift day 3
Sat: Off

You can substitute out hammer curls for preacher curls or whatever if you want. Accessories can be swapped for equivalent accessories.


Alcohol consumption: Read this
http://www.leangains.com/2010/07/truth-a...uscle.html
Try not to binge drink 3 times a week. Try to moderately consume alcohol only 1 night a week. Try to stick to hard liquors, but be careful. Take a shot and stick to a light mixer for an hour while it starts to hit you.


Messing up your diet one day isn't going to kill your whole shit.

Stick with this for 3 weeks before making adjustments. You're going to be hungry. Try to eat a lot of vegetables. Once three weeks is over you compare your progress with the picture you took 3 weeks ago. Compare  levels of fat under your chin, your triceps, and under your butt. Do comparisons flexed and unflexed.
If you find yourself consistently feeling like shit for a week, up your overall calorie intake (mostly carbs) by 200~ daily.

[KarthXLR]

Thanks for the writeup Zane, appreciate it.

I've actually been following /fit/'s sticky for most of my exercises. I lift 3 times a week. Here's my schedule and weights including the bar.

Erry' Day
3x5 Squat - 215
Decline Weighted Situps - 25
2x8-12 Standing Palms-Up Barbell Behind The Back Wrist Curl - 70

Workout A:
3x5 Bench Press - 110
1x5 Deadlift - 220
2x5-8 Dips
2x8-12 Dumbbell Curls - 25

Workout B:
3x5 Standing Military Press - 85
3x5 Pendlay Row - 105
2x5-8 Chin Ups (currently doing negatives, too heavy for real ones)
2x8-12 Tricep Extensions - 30

I've been following this and adding on exercises I felt worked on weaker areas.

Here's the thing, for the average 6 foot, 200 pound male of age 21 you could be sedentary and still lose weight eating 1600 calories a day
You are not eating 1600 calories a day; 1600 calories is one meal for me.

This is why I'm asking around everywhere. I've lost weight doing this exact same thing. I was 215 in the summer of 2013 and dieted my way down to 190. After that I took a break from the gym since I got a job and got lazy. I restarted this in October and despite solid diet measuring (I can link you to my Food Diary if you don't believe me) I didn't lose anything. Sure I made strength gains, but not nearly enough to consider it a triumph.

It's what's baffling me. There's no way I can eat any less than this and still have enough energy to lift at the gym. So what's stopping me from losing weight?

[zaneyard]

routine is fine. Just remember to do curls for the girls and overhead press to get them undressed. jk i'm so lonely


Do you feel that chinups are getting easier, maybe a couple extra reps?

Out of all the things I wrote, you really need to listen to my advice about taking pictures and using them to compare progress. You need to measure progress in more ways than the number on the scale.

If you're really determined to lose weight, you need to lower your intake. Whatever changed from before doesn't matter. The fact of the matter is you're eating a certain amount and not losing weight. It's just not possible for your body to not respond to a deficit; energy needs to come from somewhere.

[KarthXLR]

routine is fine. Just remember to do curls for the girls and overhead press to get them undressed. jk i'm so lonely


Do you feel that chinups are getting easier, maybe a couple extra reps?

Out of all the things I wrote, you really need to listen to my advice about taking pictures and using them to compare progress. You need to measure progress in more ways than the number on the scale.

If you're really determined to lose weight, you need to lower your intake. Whatever changed from before doesn't matter. The fact of the matter is you're eating a certain amount and not losing weight. It's just not possible for your body to not respond to a deficit; energy needs to come from somewhere.

Wise words about the pictures. I'll start doing those monthly.

I am worried about lowering my intake from 1600 though...

[CaffeinePowered]

Wise words about the pictures. I'll start doing those monthly.

I am worried about lowering my intake from 1600 though...

I wouldn't lower it, but your routine has no cardio in it - why not do some on your off days?

On any day I'm not lifting I'm doing 60 minutes on a stationary bike with interval resistance. If the calorie counter on the bike is accurate at all that's 400-500 additional burn per day.

[HeK]

On any day I'm not lifting I'm doing 60 minutes on a stationary bike with interval resistance. If the calorie counter on the bike is accurate at all that's 400-500 additional burn per day.

I have a very accurate performance tracking system on my bike; 15 mph @ 90 rpm w/ 140 bpm for 60 minutes with 130 watts average output works out to around 550 calories.
How to emulate that on a stationary bike is beyond me though.

[KarthXLR]

[quote author=Karth link=topic=3709.msg283592#msg283592 date=1424229379]
Wise words about the pictures. I'll start doing those monthly.

I am worried about lowering my intake from 1600 though...

I wouldn't lower it, but your routine has no cardio in it - why not do some on your off days?

On any day I'm not lifting I'm doing 60 minutes on a stationary bike with interval resistance. If the calorie counter on the bike is accurate at all that's 400-500 additional burn per day.
[/quote]
I've been doing the couch to 5k plan actually, I thought I put that on my posts.