OS Weight Loss 2011

[The GIGGAS]

Re: OS Weight Loss 2011

Yeah, I got that last year when I dropped 20-30 pounds, and I got it this year after I lost 10 pounds.

I've got a problem right now that I hate going to the gym on my apartment grounds. It's freezing to walk to it, so I figure I don't have to go. It's causing my weight to go back up, which is not good. I'd rather have some simple workouts that I could do in my apartment, if possible, but I know I've got to kick my *** to go back to the gym.

[jeremym480]

Re: OS Weight Loss 2011

Alright after falling back off the weight-loss wagon, I'm getting back on again. This time my main focus is portion control. Basically, I'm just going to cut everything in half.

For example: On a normal day (pre-diet) I would have eat 2 packs of oatmeal for breakfast, a footlong sub and chips for lunch and a nice dinner (usually grabbing seconds). Now, I'm going to only eat one pack of oatmeal, a 6 inch sub and about half of what I would normally eat for dinner and under no circumstances will I get seconds.

If I go out to eat, I'm just going to ask for a To-Go Box as soon as my food arrives so, I can immediately put half away for later. I'm also going to cut out alcohol and sweets. Alcohol shouldn't be a problem because I rarely drink but, I'm going to really miss my cereals.

I weighed around 225 this morning and my goal is to get down to 190-195 before the summer.

[Jonesy]

Re: OS Weight Loss 2011

GL with it Jeremy!

I feel awesome at the moment. I haven't missed a workout in 3 weeks and my strength and fitness are progressing nicely. I haven't weighed myself for a few weeks (will weigh in this friday) but i know it's dropping and my clothes are getting looser. I am still alternating weight lifting days with running days with 1 day off per week and i love this setup. It doesn't get me burnt out on either weights or cardio but still gives me the benefits of doing both. I think i'm going to stick with this setup for a long time.

I also signed up for a charity called febfast (www.febfast.org.au) where you get sponsored by family and friends to stay alcohol free for the month of February. It's a nice little incentive to keep up the no drinking and will raise some money for some good charities at the same time.

I have been following the Intermittent Fasting (www.leangains.com) diet setup and it makes it pretty easy for me to lose fat and still feel satisfied. I'll admit it's not for everyone but once you are used to it I find it easy to follow and the results are great.

[Chrisksaint]

Re: OS Weight Loss 2011

I'm not really overweight just kinda chubby right now with how lazy I've been since HS football has ended, I'm about 5'8" 170lbs right now. I just looked in the mirror and damn I was doing good but I have a belly going now . So now I'm gonna take this serious, I can't really afford to go to a gym I think so if I just get a good diet and running going until I get to college.

I have no idea about what a good diet consists as I normally just used good judgement so time to do some research. One question is it better right now to not eat breakfast or to eat a bowl of unhealthy cereal, because I never eat breakfast anymore and all I have is captain crunch

[l3ulvl]

Re: OS Weight Loss 2011

I'm not really overweight just kinda chubby right now with how lazy I've been since HS football has ended, I'm about 5'8" 170lbs right now. I just looked in the mirror and damn I was doing good but I have a belly going now . So now I'm gonna take this serious, I can't really afford to go to a gym I think so if I just get a good diet and running going until I get to college.

I have no idea about what a good diet consists as I normally just used good judgement so time to do some research. One question is it better right now to not eat breakfast or to eat a bowl of unhealthy cereal, because I never eat breakfast anymore and all I have is captain crunch

Personally I'd eat the capn crunch. The sooner you get that metabolism running the better.

[Jonesy]

Re: OS Weight Loss 2011

I'm not really overweight just kinda chubby right now with how lazy I've been since HS football has ended, I'm about 5'8" 170lbs right now. I just looked in the mirror and damn I was doing good but I have a belly going now . So now I'm gonna take this serious, I can't really afford to go to a gym I think so if I just get a good diet and running going until I get to college.

I have no idea about what a good diet consists as I normally just used good judgement so time to do some research. One question is it better right now to not eat breakfast or to eat a bowl of unhealthy cereal, because I never eat breakfast anymore and all I have is captain crunch

At the end of the day it's cals in versus cals out. Eating breakfast to "kickstart" the metabolism is an old wives tales that has been disproved many times with scientific research. Do what is easiest for you.

At the end of the day if your body needs say 2500 calories (just an example) to maintain it's weight and you only eat 2000 you will lose weight, if you eat more than 2500 regularly you will gain weight. If you eat 2500 and burn an extra 500 by running for half an hour you will lose weight. It's simple mathmatics when you get down to it. Work out your daily calorie needs (there are heaps of them on the net if you google it) and subtract 500 cals and eat that for a few weeks and if the scale is dropping it's working and if it's not you may want to cut a few more hundred cals and see how that goes for a few weeks. GL with it man.

[l3ulvl]

Re: OS Weight Loss 2011

At the end of the day it's cals in versus cals out. Eating breakfast to "kickstart" the metabolism is an old wives tales that has been disproved many times with scientific research. Do what is easiest for you.

At the end of the day if your body needs say 2500 calories (just an example) to maintain it's weight and you only eat 2000 you will lose weight, if you eat more than 2500 regularly you will gain weight. If you eat 2500 and burn an extra 500 by running for half an hour you will lose weight. It's simple mathmatics when you get down to it. Work out your daily calorie needs (there are heaps of them on the net if you google it) and subtract 500 cals and eat that for a few weeks and if the scale is dropping it's working and if it's not you may want to cut a few more hundred cals and see how that goes for a few weeks. GL with it man.

I actually thought the exact opposite about eating early. That's like suggesting you should eat 1 big meal a day, which would bring your metabolism to a snails pace. Eating early and often, only in small portions, is what I thought was the best method without exercising or doing anything drastic.

Another great way to kickstart your metabolism is to start with eating breakfast. You’ve often heard “Breakfast is the most important meal of the day.” Well the reason for that is because it starts your body’s engine like we talked about earlier. Getting your body used to certain timing is important. Just like when you keep going to sleep around the same time you get more rest. Well when you start eating meals regularly then you help yourself to lose weight essentially.

http://www.wheyproteinpowders.org/how-to-kickstart-your-metabolism-to-lose-weight/

The first thing you need to do is add breakfast to your daily meal planner. Although many people don’t like eating breakfast, it gives your body the rev up it needs to launch your metabolism. A 250-calorie snack is all it takes to boost your metabolism in the morning.

http://www.fitwatch.com/weight-loss/7-ways-to-boost-your-metabolism-and-burn-fat-fast-319.html

[Jonesy]

Re: OS Weight Loss 2011

I actually thought the exact opposite about eating early. That's like suggesting you should eat 1 big meal a day, which would bring your metabolism to a snails pace. Eating early and often, only in small portions, is what I thought was the best method without exercising or doing anything drastic.

http://www.wheyproteinpowders.org/how-to-kickstart-your-metabolism-to-lose-weight/

http://www.fitwatch.com/weight-loss/...-fast-319.html

I used to think the same thing (as most people in the general public do) until i started doing some actual research into it. They are just regurgitating info pushed by supplement companies to sell supplements. The whole needing to eat breakfast to kickstart the metabolism and eating multiple small meals to boost metabolism are just myth's and bro science.

Have you ever noticed how any of those sites like the one you posted never actually provide any scientific proof to back up their claims? They are just some dude's opinion.

Here's a good read: http://www.leangains.com/2010/10/top...-debunked.html

Regarding meal frequency:

Often, you see things like:

"Eat every 2-3 hours to burn more fat!" or "Your body needs a constant supply of protein to keep it building muscle."
You see these both in magazines and online, but recently this statement is being challenged more often online (usually without reason).

http://www.ncbi.nlm.nih.gov/pubmed/8...ubmed_RVDocSum

This study compared 5 meals a day to 2 meals a day, both with the same total caloric intake. The conclusion of this study came to be: "With the method used for determination of DIT no significant effect of meal frequency on the contribution of DIT to ADMR could be demonstrated."

http://www.ncbi.nlm.nih.gov/pubmed/9155494

This is some-what of an analysis of ALL studies done regarding meal frequency and energy expenditure (calories burnt). It essentially states that most studies are neutral on the matter, that is meal frequency has no effect on metabolism. The VERY few studies saying otherwise were likely flawed.

http://www.slideshare.net/biolayne/o...nd-muscle-mass

That is a slideshow done by Dr. Layne Norton. It essentially shows that protein synthesis is not related to an absolute increase in plasma amino levels, which would be sustained by frequent meals. It's hypothesized that plasma amino spikes are able to stimulate protein synthesis at a much greater rate. This would actually support eating LESS frequently rather than more frequently.

http://www.ncbi.nlm.nih.gov/pubmed/17413096

Here's another study that may be taking this myth and completely reversing it. It showed that although eating one meal/day as opposed to three caused an increase in hunger, it actually caused a DECREASE in fat mass, it also showed decrease in the catabolic hormone cortisol.


Myth DENIED! Eating every two to three hours is definitely not necessary, and is quite likely even less beneficial than eating every 5-6 hours, possibly more.

This always makes me lol:

[l3ulvl]

Re: OS Weight Loss 2011

I've been hoodwinked! Thanks for the link Jonesy, this kinda blows my mind lol.

[NDAlum]

Re: OS Weight Loss 2011

LOL, meant for OT

[Jonesy]

Re: OS Weight Loss 2011

Lol I know how you feel, I was the exact same way. I always though these things to be true:

* eat breakfast to kickstart metabolism

Spoiler

7. Myth: Skipping breakfast is bad and will make you fat.


Truth

Breakfast skipping is associated with higher body weights in the population. The explanation is similar to that of lower meal frequencies and higher body weights. Breakfast skippers have dysregulated eating habits and show a higher disregard for health. People who skip breakfast are also more likely to be dieting, thus by default they are also likely to be heavier than non-dieters. Keep in mind that most people who resort to breakfast skipping are not the type that sit around and read about nutrition. They are like most people dieting in a haphazard manner. The type to go on a 800 calorie-crash diet and then rebound, gaining all the weight (and then some) back.

Sometimes, an argument is made for eating breakfast as we are more insulin sensitive in the morning. This is true; you are always more insulin sensitive after an overnight fast. Or rather, you are always the most insulin sensitive during the first meal of the day. Insulin sensitivity is increased after glycogen depletion. If you haven't eaten in 8-10 hours, liver glycogen is modestly depleted. This is what increases insulin sensitivity - not some magical time period during the morning hours. Same thing with weight training. Insulin sensitivity is increased as long as muscle glycogen stores aren't full. It doesn't disappear if you omit carbs after your workout.

Origin

First of all, we have the large scale epidemiological studies showing an association with breakfast skipping and higher body weights in the population. One researcher from that study, commenting on the association with breakfast skipping or food choices for breakfast, said:

"These groups appear to represent people 'on the run,' eating only candy or soda, or grabbing a glass of milk or a piece of cheese. Their higher BMI would appear to
support the notion that 'dysregulated' eating patterns are associated with obesity, instead of or in addition to total energy intake per se."

Kellogg's and clueless RDs love to cite them over and over again, so people are lead to believe that breakfast has unique metabolic and health-related benefits. In reality, these studies just show breakfast eaters maintain better dietary habits overall.

Other studies frequently cited claiming that breakfast is beneficial for insulin sensitivity are all marred with methodological flaws and largely uncontrolled in design.

In one widely cited study, subjects were entrusted to eat most meals in free-living conditions. The breakfast skipping group ate more and gained weight, which affected health parameters negatively.

From the abstract: "Reported energy intake was significantly lower in the EB period (P=0.001), and resting energy expenditure did not differ significantly between the 2 periods." EB = eating breakfast. In essence, people who ate breakfast could control their energy intake better for the rest of the day. They didn't gain any weight but the breakfast skipping group did. Fat gain always affects insulin sensitivity and other health parameters negatively. Thus what people took this to mean is that breakfast is healthy and improves insulin sensitivity. Which isn't at all what the study showed.

______________________________________________

* eat multiple meals to boost metabolism (already addressed in last post)
* Your body can only consume 30 grams of protein in one sitting and the rest is wasted

Spoiler

This link is to an Article by Alan Aragon, one of the most influential nutritional experts in the world at the moment:
http://www.wannabebig.com/diet-and-n...a-single-meal/

* you must take a fast acting protein like whey after working out to spike insulin to get the best gains

Spoiler

http://www.ncbi.nlm.nih.gov/pubmed/21045172

This study showed that immediate responses to whey and casein ingestion were different... But the end result was the same. They both stimulated protein synthesis equally.

http://www.ncbi.nlm.nih.gov/pubmed/15570142

This study shows almost exactly the same thing. Both proteins caused equal protein synthesis.

These findings are only compounded by having solid pre workout nutrition. A quote by Alan Aragon states: "Properly done preworkout nutrition EASILY elevates insulin above and beyond the maximal threshold seen to inhibit muscle protein breakdown. This insulin elevation resulting from the preworkout meal can persist long after your resistance training bout is done. Therefore, thinking you need to spike anything is only the result of neglecting your preW nutrition"

Myth, again, DENIED! You do not need a fast-digesting protein immediately postworkout. Nor do you need ANY protein post workout provided you are not lifting in a fasted state.

* high protein diets are bad for your kidney's

Spoiler

The old, 'high protein diet is bad for your kidneys.'

http://www.ncbi.nlm.nih.gov/pubmed/16174292

One of the typical mum arguments, as has been well established, a high protein diet holds NO health risks provided there is no heridetary or pre-existing conditions.


'While protein restriction may be appropriate for treatment of existing kidney disease, we find no significant evidence for a detrimental effect of high protein intakes on kidney function in healthy persons after centuries of a high protein Western diet.'

* don't overtrain as it will hurt your gains

Spoiler

Another common myth deals with training frequency. ALL THE TIME people make these ridiculous splits and worry about overtraining.

http://forum.body-fitness.nl/The-inf...y-m500296.aspx

Here are a few quotes directly from that article:

"Some evidence suggests that the training frequency has a large impact on the rate of gain in muscle volume for shorter periods of training."

"For hypertrophy, studies suggest that training two or three times per week is superior to training one time per week, even when volume is equal."

But you don't train for size, you train for strength????

http://www.ncbi.nlm.nih.gov/pubmed/16287373

This is from a meta-analysis of a ****load of people. It's not a little study on a small group. It shows that maximal strength gains for beginners (which most people who ask are) are elicited at 3 days/week.... And it then moves to 2 days/week and STAYS THERE. Never does it mention the best strength gains occurring when you train once per week (I can see an argument possibly being made for the elite, but no one here is, so it's irrelevant).

MYTH DENIED! You will not die from training more than once per weekly, and on the contrary, you will more than likely actually gain BETTER with the increase in training frequency.

Sorry for the LONG post!

[Knight165]

Re: OS Weight Loss 2011

Well....I'm not one to give a rat's a$$ about this kind of research one way or the other...only what I find effective....and to be "true".

I used to skip breakfast...and lunch to some extent and focus on a larger meal late afternoon and a workout in the evening. I managed to gain 20 lbs this way and none of it really good weight. I then jumped to 270(I've always been a big guy...and most people would still peg me for 240 or so....except the most important guy...my doctor!)
So I went with a recommended diet from a friend who has had great results for well over a year now(after the weight loss....his lifestyle changed...keeping the weight off)....and lost over 50 lbs in a little over three months.
I eat breakfast now(NEVER did before)....lunch...midday snack....dinner and a light evening snack(sometimes)...It is about calories and burning them....but I can't argue with results of eating more often...but less each time.
Do what works for you. You'll be able to tell pretty quickly if it will or not.

M.K.
Knight165

[Jonesy]

Re: OS Weight Loss 2011

Do what works for you.

that's it right there.

I'm not trying to tell anyone what's "best" because there is no such thing. Different things work better for different people. My main point is that a lot of the common held belief's in weight loss / bodybuilding circles are simply not based in science.

You may have put on weight eating only one meal a day but that is because you were consuming more calories in that one meal than you were burning not because it was in one meal. You could eat 1 meal or you could eat 10 tiny ones, as long as the overall calories are the same so will be the results.

I've lost over 35 lbs eating 2 meals a day, i don't get hunger pains and i have a nice big meal with my family every night. It works best for me but might be totally hopeless for somebody else.

[55]

Re: OS Weight Loss 2011

I eat twice a day too.

I'm on third shift so I don't go to sleep until about 7:00 am and I wake up around 2:00 pm. I try to eat my bigger meal for the day early (before 4:00 pm) so I can work on burning it off. Then I won't eat again until late (around midnight) and this system works for me.

I work out every other day and I usually do it about an hour or two before my second meal.

[UNC_Pete]

Re: OS Weight Loss 2011

Haven't posted in here in awhile but I'm down to 322. Hopefully next week I'll get into the 310's and work from there. I'm in a wedding in April and I'd love to be in the 290's by then.

Just got blood work back from my dr and only thing wrong is my hdl is a bit low so I need to exercise a bit a more, and consuming 1-2 alcoholic beverages a day helps increase this also.. (best news, ever..)