Read The Forum Rules: We have a clear set of rules to keep the forum running smoothly. Click here to review them.

Post Reply 
Questions about my diet and training
Author Message
MOEJP Offline
Pigeon

Posts: 14
Joined: Mar 2017
Reputation: 0
Post: #1
Question Questions about my diet and training
So after hitting 89 kg six months ago, I've decided to get my shit together and lose weight so I started eating less and exercised more and now I'm sitting at 83 kg. My goal is to hit 77 kg with muscles, but the past two weeks I've been sitting at 83 kg. Luckily the gym I go to are opening a new branch next to work so I'll be able to make that trip 3-4 times a week instead of the usual 2.

Now my diet used to consist of 40% carbs (rice, pasta, bread) and the rest is divided between veggies and protein (I can eat any type of meat including organs), however after hitting that wall I decided to scrap carbs and just have veggies and protein. After a week of doing that I still didn't lose weight. my upper body is fine, but my abdominal area has that tire of fat that shows off when I sit down wearing a tight shirt and that's the area I'm going for.

Another thing is alcohol, while I don't drink often on my own, social drinking is a norm in Japan when it comes to work and there is pretty much no way to avoid it if you want to maintain good relationships with the managers. Can whiskey be a better substitute to beer?

The last point is muscle training as I seem to have a problem with my arms. I have a good back and chest from playing Judo for almost 10 years, but currently the proportion of my arms to my torso is different. When I wear a T shirt my size, I fill it up nicely but then the sleeves are not filled up due to the size of bi/triceps. Should I start taking whey and focusing more days on the arms? or should I start doing more body weight exercises?
04-17-2017 09:09 PM
Find all posts by this user Like Post Quote this message in a reply
Jack_Smith Offline
Robin
*
Gold Member

Posts: 208
Joined: Feb 2017
Reputation: 11
Post: #2
RE: Questions about my diet and training

AARP Player's Guide to Market-Based Body Fat Assessment.........................Youth can suck my dick.
04-17-2017 09:42 PM
Find all posts by this user Like Post Quote this message in a reply
[-] The following 1 user Likes Jack_Smith's post:
MOEJP
MOEJP Offline
Pigeon

Posts: 14
Joined: Mar 2017
Reputation: 0
Post: #3
RE: Questions about my diet and training
(04-17-2017 09:42 PM)Jack_Smith Wrote:  First Principles

Thanks, a good read!
04-17-2017 09:52 PM
Find all posts by this user Like Post Quote this message in a reply
[-] The following 1 user Likes MOEJP's post:
Jack_Smith
ScrapperTL Offline
Woodpecker
**

Posts: 418
Joined: Jan 2016
Reputation: 14
Post: #4
RE: Questions about my diet and training
I feel like I keep making the same post over and over again...

First off get on a clean diet of: Meat, Seafood, Vegetables, Nuts and Fruit.
This is all you need to build big strong muscles, be energized, healthy and lean as you want.

Second, know that 99% of diet and exercise programs work,
people just have a strange habit of giving up.

Third and most important - be accountable,
post your weekly progress in this thread or pick a Forum Member to PM your progress to.

Useful things for you to research:
Intermittent Fasting
Morning Fasted Cardio
Yoga + Martial Arts
(This post was last modified: 04-18-2017 09:33 AM by ScrapperTL.)
04-18-2017 09:32 AM
Find all posts by this user Like Post Quote this message in a reply
[-] The following 1 user Likes ScrapperTL's post:
MOEJP
Investment Bro Offline
Woodpecker
**
Gold Member

Posts: 438
Joined: Mar 2017
Reputation: 27
Post: #5
RE: Questions about my diet and training
So I see two problems here that are worth addressing, and each have simple fixes.

The weight: Don't worry too much about your macro-nutrient blend. Provided you're getting an adequate amount of protein, (1.5-2G per kg of body mass), the rest of your macro-nutrient split is less important for general weight loss. To lower your bodyfat percentage you're going to have to properly manage your caloric deficit. Do you currently track your calories/monitor your activity level and cardio? If not, this is where you need to start. As far as your beer v. whiskey question? Both pack tons of empty calories so choose accordingly and try your best to budget for booze in your weekly caloric intake. If you need more help with this, I can lay out a blueprint for you.

For your arms: do not waste your time doing a dedicated arm day. You need heavy weights and progressive overload. If you want to build your biceps, chinups are your best friend. Ideally, weighted chinups are even better. These build your arms (and your entire upper body actually), and pack far more stimulus in then a simple bicep curl. For your triceps, focus on barbell movements. Heavy overhead presses are great, especially the push press. Close grip benching as well, is also a huge help.

The above advice is also good. None of this matters if you are not consistent. Fitness transformations take years of consistent effort. If you need me to elaborate on anything that I've said here, do not hesitate to ask.

5 Week Strength Program Now Available
04-18-2017 10:21 AM
Find all posts by this user Like Post Quote this message in a reply
[-] The following 1 user Likes Investment Bro's post:
MOEJP
Steelex Offline
Kingfisher
***

Posts: 950
Joined: Dec 2016
Reputation: 39
Post: #6
RE: Questions about my diet and training
Arm size follows overall body size, and strength. Never saw a pair of 19" guns on a guy rocking a medium t shirt.

Build your whole body strength up into the stratosphere and get your bodyweight to 3.8lbs per inch of height and your arms will be fucking bigger. Guaranteed.
04-18-2017 01:50 PM
Find all posts by this user Like Post Quote this message in a reply
[-] The following 2 users Like Steelex's post:
MOEJP, Hannibal
MOEJP Offline
Pigeon

Posts: 14
Joined: Mar 2017
Reputation: 0
Post: #7
RE: Questions about my diet and training
I started using a calorie intake recorder and I'll start a more consistent exercise routine. My goal is to hit 77 KG by August, so I'll keep weighting myself weekly and posting it here. Thanks for the tips
04-18-2017 10:40 PM
Find all posts by this user Like Post Quote this message in a reply
[-] The following 1 user Likes MOEJP's post:
ScrapperTL
Hannibal Offline
Ostrich
****
Gold Member

Posts: 1,972
Joined: May 2012
Reputation: 52
Post: #8
RE: Questions about my diet and training
(04-18-2017 01:50 PM)Steelex Wrote:  Arm size follows overall body size, and strength. Never saw a pair of 19" guns on a guy rocking a medium t shirt.

Build your whole body strength up into the stratosphere and get your bodyweight to 3.8lbs per inch of height and your arms will be fucking bigger. Guaranteed.

Never heard of this before but I like numbers. Apparently I got to get up to 277 pounds. Looks like I have a lot of work to do.

To the OP

As far as alcohol, yes, whiskey would be better than beer. Whiskey doesn't have hops in it (or much in the way of carbs either). Hops is a form of estrogen and it does lower testosterone levels. To what degree can be debated, but it does lower test so you'll want to stick to hard liquors.

Whiskey can be mixed with diet soda or other calorie free mixers and you should be alright. Alcohol is a weird source of calories - it will not get stored as fat but it will slow down fat loss. This is because your liver has to deal with it right away from what I can understand.

Social drinking won't make you fat, it's social drinking paired with bar food, pizza and all the other stuff that makes you fat. What blows is that drinking on an empty stomach or in a slightly dehydrated state (easier to be in on a low carb diet) will get you fucking smashed in a hurry. Definitely pull your shots.
04-20-2017 11:22 AM
Find all posts by this user Like Post Quote this message in a reply
Ringo Offline
Pelican
****
Gold Member

Posts: 1,269
Joined: May 2011
Reputation: 47
Post: #9
RE: Questions about my diet and training
(04-20-2017 11:22 AM)Hannibal Wrote:  
(04-18-2017 01:50 PM)Steelex Wrote:  Arm size follows overall body size, and strength. Never saw a pair of 19" guns on a guy rocking a medium t shirt.

Build your whole body strength up into the stratosphere and get your bodyweight to 3.8lbs per inch of height and your arms will be fucking bigger. Guaranteed.

Never heard of this before but I like numbers. Apparently I got to get up to 277 pounds. Looks like I have a lot of work to do.

Same here, at 182lbs I apparently still need to put on 90lbs.

Laugh3

Datasheets São Paulo, BR | Diamantina, BR | Osijek, HR | My most reliable opener
04-20-2017 04:31 PM
Find all posts by this user Like Post Quote this message in a reply
Steelex Offline
Kingfisher
***

Posts: 950
Joined: Dec 2016
Reputation: 39
Post: #10
RE: Questions about my diet and training
At 182 lbs you are a petite man.
04-20-2017 04:43 PM
Find all posts by this user Like Post Quote this message in a reply
Ringo Offline
Pelican
****
Gold Member

Posts: 1,269
Joined: May 2011
Reputation: 47
Post: #11
RE: Questions about my diet and training
^
Me:
[Image: giphy.gif]

Steelex:
[Image: 99eacc0b3972ab4434c5121fc8eb0639.gif]

Datasheets São Paulo, BR | Diamantina, BR | Osijek, HR | My most reliable opener
04-20-2017 06:34 PM
Find all posts by this user Like Post Quote this message in a reply
Post Reply 


Forum Jump:


User(s) browsing this thread: 1 Guest(s)

Contact Us | RooshV.com | Return to Top | Return to Content | Mobile Version | RSS Syndication