Diet and Workout Routines

[Triumph36]

You are going to want to do protein 1 to 1.5 grams per body weight. If you are looking to cut weight (or even if you aren't still not a bad way to go) cut out grains and eat healthy fats. My diet is usually around 100 grams of healthy fasts and about 170 of protein a day on like a 1700 calorie limit. I'll probably add in some carbs here in a bit because you are supposed to periodically but the key is those healthy fats keeps you full.

science pls

 

[SixPACK]

I was never aiming for a six pack, because I don't think that looks that great on females.

 

[AuxiliaryPie]

science pls

I tend to agree cuz its usually just too much protein to eat a balanced diet IMO. I just try to get as much as i can without hating what i eat..usually im at ~140 and weigh about ~180. The Hodgetwins claim to only eat 125g and weigh 200+

 

[Ruken]

science pls

Lol I am going off of what my trainer says, I'll ask for the info.

 

[Triumph36]

I tend to agree cuz its usually just too much protein to eat a balanced diet IMO. I just try to get as much as i can without hating what i eat..usually im at ~140 and weigh about ~180. The Hodgetwins claim to only eat 125g and weigh 200+

exactly this.

the absolute most important factor is total calories adjusted for wanting to gain/lose/maintain. .8g/lb is somewhere in the middle of what science suggests (and just a hair above what you eat), so using that to get an idea of protein intake is a good next step. after that it's all about doing whatever helps you abide by that total calorie intake. if you prefer eating a bit more protein that is fine, but at the same time if the idea of more eggs or such makes you nauseous then opting for a more balanced, diverse diet instead is also fine (and probably better, to some unquantified extent).

it's just a case of big rocks and small rocks. total calories, a base protein amount, a balanced diet, and some kind of regular exercise are the big rocks. going from .8 g/lb of protein to 1.1 g/lb is a little rock. focus should be on the former.


so P6, i'd say go with .8 g/lb to be safe and then adjust accordingly. hitting that, and saying under your total calories is the important part. once you do that you can - and should - include whatever else you want just so long as you are staying uinder the total calories.

also be conservative when inputting exercise (whether it's one of the base "exercise levels" or you manually input what you do, ESPECIALLY if you manually input it).

Lol I am going off of what my trainer says, I'll ask for the info.

someone, sometime, arbitrarily came up with 1g/lb and the masses just ran with it, now even recommending more than that. problem is none of the actual science backs it up, but instead suggests that anything from .6ish g/lb is sufficient but over 1 g/lb is unnecessary.

in other words: ^^ that

 

[Ruken]

exactly this.

the absolute most important factor is total calories adjusted for wanting to gain/lose/maintain. .8g/lb is somewhere in the middle of what science suggests (and just a hair above what you eat), so using that to get an idea of protein intake is a good next step. after that it's all about doing whatever helps you abide by that total calorie intake. if you prefer eating a bit more protein that is fine, but at the same time if the idea of more eggs or such makes you nauseous then eating something else instead is also fine.

it's just a case of big rocks and small rocks. total calories, a base protein amount, and some kind of regular exercise are the big rocks. going from .8 g/lb of protein to 1.1 g/lb is a little rock. focus should be on the former.

someone, sometime, arbitrarily came up with 1g/lb and the masses just ran with it, now even recommending more than that. problem is none of the actual science backs it up, but instead suggests that anything from .6ish g/lb is sufficient but over 1 g/lb is unnecessary.

in other words: ^^ that

I also think if you are losing weight though cutting grains and sugars down in your diet is key. Naturally if you do that, you calories need to come from another source which is probably going to be protein which then contributes to higher levels.

 

[AuxiliaryPie]

I agree totally with Ruken and Triumph.

We want weight change (calories) and muscle (protein). Just eating with those two things in mind your diet practically makes itself, dont need no miracle foods or any of that.

Its like the Hodgetwins say (i love those guys) "we just count calories and hit our protein goal, carbs and fat just fill the fuck in"

 

[Triumph36]

I also think if you are losing weight though cutting grains and sugars down in your diet is key. Naturally if you do that, you calories need to come from another source which is probably going to be protein which then contributes to higher levels.

well yeah that def helps because those are not very filling, so 400cals of grains (pasta) won't be as filling as 400 cals of protein (chicken breast). but the end goal is still the same - a moderate protein intake based on total calories, then filling in the rest of the allotted calories essentially however you wish. in other words you don't need 1g/lb of protein, but once you hit say .8g/lb and you have X calories left over, you could choose to eat more which would take it up to 1g/lb. or you could eat more fruits and vegetables or something else....but hitting the .8 is the important part.

although i don't really think eliminating grains while losing weight is key, just being mindful of them. so cutting down on them wouldn't necessarily mean swapping carbs for protein or fat; it'd just mean reducing total calories and adjusting the carb intake accordingly (so more oatmeal, less donuts).

 

[Ruken]

well yeah that def helps because those are not very filling, so 400cals of grains (pasta) won't be as filling as 400 cals of protein (chicken breast). but the end goal is still the same - a moderate protein intake based on total calories, then filling in the rest of the allotted calories essentially however you wish. in other words you don't need 1g/lb of protein, but once you hit say .8g/lb and you have X calories left over, you could choose to eat more which would take it up to 1g/lb. or you could eat more fruits and vegetables or something else....but hitting the .8 is the important part.

although i don't really think eliminating grains while losing weight is key, just being mindful of them. so cutting down on them wouldn't necessarily mean swapping carbs for protein or fat; it'd just mean reducing total calories and adjusting the carb intake accordingly (so more oatmeal, less donuts).

See I disagree because I think it mainly depends on your own body. I've seen people with great success just counting calories while others can cut carbs out but not worry about calories or some (like me) that have to do both to lose weight. You are still going to get some carbs from fruits, nuts etc. but I think the two most important aspects of a diet are enough protein and healthy fats.

 

[Kouki]

Personally I just lose a ton of weight if I work out a bit, and eat low carb and 2500 calories per day. 2500 calories is probably (above?) maintenence for me but the low carbs seem to have some effect despite that.

Lifting heavy weights seems to help a ton too, not just cardio. ie strength training.

 

[Nicky]

Personally I just lose a ton of weight if I work out a bit, and eat low carb and 2500 calories per day. 2500 calories is probably (above?) maintenence for me but the low carbs seem to have some effect despite that.

Lifting heavy weights seems to help a ton too, not just cardio. ie strength training.

Agreed that weights will slim a person down quickly. As I've added ankle weights to my normal routines and upped my free weight weight. I'm a lightweigt with free weights. My normal routines only call for 3lbs. I upped it to 5lbs, which was pushing it. But it seemed to speed up the process of my leanness. I have another workout with ankle/free weights tonight.

Again, I can't get into cardio, at all.

 

[AuxiliaryPie]

Personally I just lose a ton of weight if I work out a bit, and eat low carb and 2500 calories per day. 2500 calories is probably (above?) maintenence for me but the low carbs seem to have some effect despite that.

Lifting heavy weights seems to help a ton too, not just cardio. ie strength training.

If youre losin weight, by definition it is below maintenence

 

[Kouki]

If youre losin weight, by definition it is below maintenence

Define it however you want, but calories in = calories out is far from a good foundation for a weight loss diet unless you are really overweight and really eat too much, in which case its a good starting point and should lead to weight loss regardless of how clean the diet is, or macro splits.

Everyone argues that it's the "laws of thermodynamics" but it just can't be that simple. The laws of thermodynamics apply to a closed, controlled system.

 

[Pick6]

Appreciate the responses, guys. To make clear of my intentions, I'm already in pretty decent shape. 5'10", 170lbs. I'm content with maintaining my weight, but my main goal is to be more aesthetic. I want abs. I've never had abs because my diet is what has prevented it. Trying to take that next step.

The first two days have been a success as far as a healthier diet goes. Got in a great workout after work as well. I haven't got to tracking protein/calories yet. It's kind of hard with something that doesn't come packaged such as a chipped ham sandwich. Probably just an excuse, but I'll get to it soon. I did get in a great amount of protein today.

 

[Kouki]

Appreciate the responses, guys. To make clear of my intentions, I'm already in pretty decent shape. 5'10", 170lbs. I'm content with maintaining my weight, but my main goal is to be more aesthetic. I want abs. I've never had abs because my diet is what has prevented it. Trying to take that next step.

The first two days have been a success as far as a healthier diet goes. Got in a great workout after work as well. I haven't got to tracking protein/calories yet. It's kind of hard with something that doesn't come packaged such as a chipped ham sandwich. Probably just an excuse, but I'll get to it soon. I did get in a great amount of protein today.

its easy if you prepare all your own food, and you have a food scale (highly recommended)

And once you use a food scale for a few weeks, you can ballpark numbers pretty easily, ie you figure out what 4 oz of meat looks like, and maybe even count calories in your head without using a tracker.