Diet and Workout Routines

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Triplethreat

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So I’m trying to cut from 175 down to about 160/158 ish.

I don’t have a lot of muscle but I just recently started a full body 3x a week lifting routine with dumbbells only but it has left me pretty sore.

Really would like to cut to bring down some of the extra beer weight around my belly, however what would be recommended? Bulking up first if possible?

My plan is to do the lifting 3x a week, cardio 3x a week (3 miles running at least) and then eating as low carb as possible.

Anyone have any suggestions for me.
 

David.

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So I’m trying to cut from 175 down to about 160/158 ish.

I don’t have a lot of muscle but I just recently started a full body 3x a week lifting routine with dumbbells only but it has left me pretty sore.

Really would like to cut to bring down some of the extra beer weight around my belly, however what would be recommended? Bulking up first if possible?

My plan is to do the lifting 3x a week, cardio 3x a week (3 miles running at least) and then eating as low carb as possible.

Anyone have any suggestions for me.

https://www.health-calc.com/diet/energy-expenditure-advanced

Use this

When you're cutting, be at 500-1000 less than the number it spits out for you.

I'd cut first. Lift to maintain muscle, get more protein than you normally would to feel satiated
 

Triplethreat

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https://www.health-calc.com/diet/energy-expenditure-advanced

Use this

When you're cutting, be at 500-1000 less than the number it spits out for you.

I'd cut first. Lift to maintain muscle, get more protein than you normally would to feel satiated
Rest of my plan/diet is good?

Cardio/lift alternating and low carb? Probably intermittent fast too.

Lettuce wraps, eggs and bacon and avocado, tuna, chicken breast, green veggies, white fish, cheese are all my planned meals.

Snacks include cucumber and hummus, cottage cheese, almonds or cashews.
 

WellYouNeednt

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Rest of my plan/diet is good?

Cardio/lift alternating and low carb? Probably intermittent fast too.

Lettuce wraps, eggs and bacon and avocado, tuna, chicken breast, green veggies, white fish, cheese are all my planned meals.

Snacks include cucumber and hummus, cottage cheese, almonds or cashews.
Research has shown that most nuts are high in omega-6 fatty acids, which data shows to be inflammatory to the human body. For me personally, I avoid nuts for this reason.

Additionally — through my own experimentation, when I am cutting, I eliminate cardio and or at least focus on low impact cardio — such as walking. Inside of that thought, as David said, I focus on strength training to maintain strength and muscle density. Keep in mind, your caloric intake will be lower and by doing MORE activity your appetite may increase. I found this is where people go wrong on dieting and jump to extremes too quickly and experience burn out/binge eating. If your diet is dialed in with nutritionally dense foods and allocate a great snack everyday, you will lose weight and are less likely to fall off. I would try to identify a diet and work out plan that is more of a lifestyle than a quick hitting diet. I always aim for .5 to 1lb a week, as this seems to be the sweet spot for me and I never feel hungry or like I am dieting.

GOOD LUCK!
 

Triplethreat

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Research has shown that most nuts are high in omega-6 fatty acids, which data shows to be inflammatory to the human body. For me personally, I avoid nuts for this reason.

Additionally — through my own experimentation, when I am cutting, I eliminate cardio and or at least focus on low impact cardio — such as walking. Inside of that thought, as David said, I focus on strength training to maintain strength and muscle density. Keep in mind, your caloric intake will be lower and by doing MORE activity your appetite may increase. I found this is where people go wrong on dieting and jump to extremes too quickly and experience burn out/binge eating. If your diet is dialed in with nutritionally dense foods and allocate a great snack everyday, you will lose weight and are less likely to fall off. I would try to identify a diet and work out plan that is more of a lifestyle than a quick hitting diet. I always aim for .5 to 1lb a week, as this seems to be the sweet spot for me and I never feel hungry or like I am dieting.

GOOD LUCK!
The thing that normally fucks me up is alcohol on the weekends.

And tailgating the Browns coming up is just not an option to skip out on
 

David.

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Rest of my plan/diet is good?

Cardio/lift alternating and low carb? Probably intermittent fast too.

Lettuce wraps, eggs and bacon and avocado, tuna, chicken breast, green veggies, white fish, cheese are all my planned meals.

Snacks include cucumber and hummus, cottage cheese, almonds or cashews.
People will hate in this but it doesn't need to be that elaborate it all basically comes down to calories in calories out. Doesn't matter what you eat or when as long as you're getting in 500-1000 less cLories than maintenance and a gram of protein per pound of weight.
 

WellYouNeednt

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The thing that normally fucks me up is alcohol on the weekends.

And tailgating the Browns coming up is just not an option to skip out on
I am not advocating or promoting this to you, however, i quit drinking about 3 years ago. I can unequivocally say (for me) i do not miss it and feel so much better overall. Drinking for me, became too emotional (genetics?), as in after years of hard drinking i started feeling intense anxiety and depression the day after. Now, i am aware that these symptons were not solely the alcohol — the other factors were the poor decisions/consequences over the course of my drinking tied to the fact that alcohol is, in fact, a downer substance (at least for me). To circle back to your point — yes, alcohol always derailed my overall health/fitness goals.

I have been experimenting with CBD and weed for deeper thought/creativity/relaxation purposes and I find the benefits far outweigh alcohol (for my lifestyle).
 

IWantAKouki

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I joined a badass gym just a mile from my house and started westside for skinny bastards now that i finally only have one house to take care of. Its basically what I already did (low rep strength based compound lifts with higher rep accessory work) but I guess its better to do a tried and true routine.

I joined a D1 over 30 mens soccer league and despite being the youngest on the team I'm also in the worst shape :(. I always start on a treadmill to get the blood flowing and a half mile at an 830 pace is taxing. Yikes.
 

David.

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Feel like absolute shit physically and emotionally.

I just want to be able to run again. Or wake up without my shins feeling like theyve been beaten all night
 

KI4MVP

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People will hate in this but it doesn't need to be that elaborate it all basically comes down to calories in calories out. Doesn't matter what you eat or when as long as you're getting in 500-1000 less cLories than maintenance and a gram of protein per pound of weight.
What you eat matters if you care about your health. For example, lose weight on low fat, high card diet, and HDL levels decrease (which is bad). Lose weight on low carb, higher fat diet and HDL levels increase.

When you eat also matters as there are health benefits to intermittent fasting (such as 16 hour fasting/8 hour eating) that are independent from the number of calories consumed. And it's also a great idea to avoid excess insulin during times you want your body to release growth hormone, such as when you sleep or when you exercise.

Based on this, researchers from the University of Alabama conducted a study with a small group of obese men with prediabetes. They compared a form of intermittent fasting called “early time-restricted feeding,” where all meals were fit into an early eight-hour period of the day (7 am to 3 pm), or spread out over 12 hours (between 7 am and 7 pm). Both groups maintained their weight (did not gain or lose) but after five weeks, the eight-hours group had dramatically lower insulin levels and significantly improved insulin sensitivity, as well as significantly lower blood pressure. The best part? The eight-hours group also had significantly decreased appetite. They weren’t starving.
Just changing the timing of meals, by eating earlier in the day and extending the overnight fast, significantly benefited metabolism even in people who didn’t lose a single pound.

 
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David.

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What you eat matters if you care about your health. For example, lose weight on low fat, high card diet, and HDL levels decrease (which is bad). Lose weight on low carb, higher fat diet and HDL levels increase.

When you eat also matters as there are health benefits to intermittent fasting (such as 16 hour fasting/8 hour eating) that are independent from the number of calories consumed. And it's also a great idea to avoid excess insulin during times you want your body to release growth hormone, such as when you sleep or when you exercise.

Based on this, researchers from the University of Alabama conducted a study with a small group of obese men with prediabetes. They compared a form of intermittent fasting called “early time-restricted feeding,” where all meals were fit into an early eight-hour period of the day (7 am to 3 pm), or spread out over 12 hours (between 7 am and 7 pm). Both groups maintained their weight (did not gain or lose) but after five weeks, the eight-hours group had dramatically lower insulin levels and significantly improved insulin sensitivity, as well as significantly lower blood pressure. The best part? The eight-hours group also had significantly decreased appetite. They weren’t starving.
Just changing the timing of meals, by eating earlier in the day and extending the overnight fast, significantly benefited metabolism even in people who didn’t lose a single pound.

Lots of studies, many conflict, they are hard to do, and ultimately the most important thing is that you're hitting calories. It's just anther way to do it.

Fads are fine, gives you something to tell your friends and are an exciting way to get people into caring about your health.
 

KI4MVP

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Lots of studies, many conflict, they are hard to do, and ultimately the most important thing is that you're hitting calories. It's just anther way to do it.

Fads are fine, gives you something to tell your friends and are an exciting way to get people into caring about your health.
The study I quoted compared two groups of people hitting the same calories having significantly different health results. There is a heck of a lot more research on this than the one study I quoted.

Personally I don't see the point in diet/exercise if the goal isn't to improve overall health, both short term and long term. And if that's the goal, the why not figure out how to maximize both?

In my own case, after years of sedentary lifestyle raising a family and building a company, at age 56 I've reversed high triglycerides, high cholesterol, and diabetes and have gone from getting winded leaving the Q after a game to doing high intensity interval training 2 hours/day.

I still have a ways to go to get to where I want to be, so I continue to refine things on the nutrition side to get there. I was in the best shape of my adult life when I was about 30, I plan to be in better shape than that at 60. And I intend to reverse my high blood pressure, the last thing I was on medication for before I started making changes last year.
 

David.

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The study I quoted compared two groups of people hitting the same calories having significantly different health results. There is a heck of a lot more research on this than the one study I quoted.

Personally I don't see the point in diet/exercise if the goal isn't to improve overall health, both short term and long term. And if that's the goal, the why not figure out how to maximize both?

In my own case, after years of sedentary lifestyle raising a family and building a company, at age 56 I've reversed high triglycerides, high cholesterol, and diabetes and have gone from getting winded leaving the Q after a game to doing high intensity interval training 2 hours/day.

I still have a ways to go to get to where I want to be, so I continue to refine things on the nutrition side to get there. I was in the best shape of my adult life when I was about 30, I plan to be in better shape than that at 60. And I intend to reverse my high blood pressure, the last thing I was on medication for before I started making changes last year.t
There are studies for and against everhthjng. Every sigme variable is sort of difficult to control for a study which skews result, just as an example.

Here is Harvard talking about the dangers of if
https://www.health.harvard.edu/heart-health/not-so-fast-pros-and-cons-of-the-newest-diet-trend do steroids dude I don't care about my overall health

P90x a fad, it also works. It's a way to workout, the actual thing is hidden underneath the packaging. It's fine, but I don't personally want to do it or taebo.

Happy it works for you, and your video games too
 
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KI4MVP

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I do steroids dude I don't care about my overall health

P90x a fad, it also works. It's a way to workout, the actual thing is hidden underneath the packaging. It's fine, but I don't personally want to do it or taebo.

Happy it works for you, and your video games too
yes, i figured that out.
 

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