workout/diet/nutrition crew help request
02-10-2009, 05:24 PM
#1
DAMIMRED
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workout/diet/nutrition crew help request
okay so long story short and then to the point...
as some of you may remember but probably dont, just about a year ago, i had some shit going on with my heart and found out among other things that cant be fixed that i had high cholesterol... so i have been prudent about my fat/cholesterol/sodium intake. i really started getting more serious about in in December and since then i have lost 10-15 lbs. I've always been in my target weight range and my body fat index has always been low so losing weight like that has been noticible... and i dont like it.
are there any safe ways to put weight ON without getting fat? started doing some lifting, hoping that well help but i have noticed my face is thinner and i'm not thrilled about that, cant really put weight on my face by lifting... i figured i could increase my calorie intake but i'm not really sure how to do that without increasing my fat intake with it... i tried increasing my bread & beer intake but the weight keeps falling... if i lose 4 more lbs, i will be @ 160 (naked weight) which is lower than i have been since high school... at that point i will probably go see the doctor...
as some of you may remember but probably dont, just about a year ago, i had some shit going on with my heart and found out among other things that cant be fixed that i had high cholesterol... so i have been prudent about my fat/cholesterol/sodium intake. i really started getting more serious about in in December and since then i have lost 10-15 lbs. I've always been in my target weight range and my body fat index has always been low so losing weight like that has been noticible... and i dont like it.
are there any safe ways to put weight ON without getting fat? started doing some lifting, hoping that well help but i have noticed my face is thinner and i'm not thrilled about that, cant really put weight on my face by lifting... i figured i could increase my calorie intake but i'm not really sure how to do that without increasing my fat intake with it... i tried increasing my bread & beer intake but the weight keeps falling... if i lose 4 more lbs, i will be @ 160 (naked weight) which is lower than i have been since high school... at that point i will probably go see the doctor...
Last edited by ISP James; 02-10-2009 at 05:26 PM.
02-10-2009, 05:32 PM
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Well as I am sure you will find out, there is no silver bullet for this, but the best thing is to eat good, clean, healthy calories. Eat more if you need to, which if you are lifting, you need to. Drink skim milk, yogurt, chicken, fish, stay away from pre-processed foods and eat till your heart is content, but keep it clean.
:edit:
And your face will be the first place that you lose fat, it has the outside-in effect, which means around the waist goes last, but it doesn't really matter in your case.
How tall are you?
:edit:
And your face will be the first place that you lose fat, it has the outside-in effect, which means around the waist goes last, but it doesn't really matter in your case.
How tall are you?
Last edited by swaggs21; 02-10-2009 at 05:33 PM.
02-10-2009, 06:46 PM
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Well as I am sure you will find out, there is no silver bullet for this, but the best thing is to eat good, clean, healthy calories. Eat more if you need to, which if you are lifting, you need to. Drink skim milk, yogurt, chicken, fish, stay away from pre-processed foods and eat till your heart is content, but keep it clean.
eating nuts, especially almonds, provide good protein and good fats that help in lowering cholesterol and even help your metabolism from what i understand. just make sure you dont get the salted, roasted, or smoked kind; they have tons of unnecessary sodium. eating stuff like this will give you good energy/calories to help in your workouts
lean meats, eggs and fish. although im not sure how bad your chol is. chicken and eggs tend to have high amounts, even if they are the good kind
eat lots of whole grain stuff, too
it would be helpful if you posted what your diet's like
Last edited by TaekOne; 02-10-2009 at 06:51 PM.
02-11-2009, 02:37 AM
#4
RB does men
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Sounds like you need to do a slow bulk.
eat 300 calories/day more than you are doing now. Eat clean. Lift hard. You should be able to put on 10-15 lbs per year of muscle.
eat 300 calories/day more than you are doing now. Eat clean. Lift hard. You should be able to put on 10-15 lbs per year of muscle.
02-11-2009, 02:35 PM
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DAMIMRED
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okay i am about 6'1
my naked weight on Tuesday was 164 lbs
I have lost ~2 inches off of my waist
breakfast:
cereal (usually 1.5-2 servings) with 2% mild & 1 glass of pineapple orange banana juice
mid morning - eat a banana
lunch - 2 sandwiches, usually leftover chicken with a thin layer of mayo
dinner - meat, starch, veggie.
post dinner - glass of milk, often with ovaltine :yumyum:
i drink water throughout the day, i would imagine i get somewhere near a gallon a day.
my naked weight on Tuesday was 164 lbs
I have lost ~2 inches off of my waist
breakfast:
cereal (usually 1.5-2 servings) with 2% mild & 1 glass of pineapple orange banana juice
mid morning - eat a banana
lunch - 2 sandwiches, usually leftover chicken with a thin layer of mayo
dinner - meat, starch, veggie.
post dinner - glass of milk, often with ovaltine :yumyum:
i drink water throughout the day, i would imagine i get somewhere near a gallon a day.
02-11-2009, 02:38 PM
#6
pronounced tech
Join Date: Sep 2004
Location: down at Va Beach
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okay i am about 6'1
my naked weight on Tuesday was 164 lbs
I have lost ~2 inches off of my waist
breakfast:
cereal (usually 1.5-2 servings) with 2% mild & 1 glass of pineapple orange banana juice
mid morning - eat a banana
lunch - 2 sandwiches, usually leftover chicken with a thin layer of mayo
dinner - meat, starch, veggie.
post dinner - glass of milk, often with ovaltine :yumyum:
i drink water throughout the day, i would imagine i get somewhere near a gallon a day.
my naked weight on Tuesday was 164 lbs
I have lost ~2 inches off of my waist
breakfast:
cereal (usually 1.5-2 servings) with 2% mild & 1 glass of pineapple orange banana juice
mid morning - eat a banana
lunch - 2 sandwiches, usually leftover chicken with a thin layer of mayo
dinner - meat, starch, veggie.
post dinner - glass of milk, often with ovaltine :yumyum:
i drink water throughout the day, i would imagine i get somewhere near a gallon a day.
02-11-2009, 02:39 PM
#7
RB does men
Join Date: Jan 2003
Location: Pittsburgh
Posts: 11,997
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okay i am about 6'1
my naked weight on Tuesday was 164 lbs
I have lost ~2 inches off of my waist
breakfast:
cereal (usually 1.5-2 servings) with 2% mild & 1 glass of pineapple orange banana juice
most cereals are very unhealthy. There are better ones out there(kashi, special K protein, ect) I would try plain oats +blueberry, bananna, ect)do you like eggs? ditch the pineapple juice and drink milk
mid morning - eat a banana add a protein shake
lunch - 2 sandwiches, usually leftover chicken with a thin layer of mayo
add protein shake eat some nuts
dinner - meat, starch, veggie.
good
post dinner - glass of milk, often with ovaltine :yumyum:
cottage cheese with protein powder and PB
i drink water throughout the day, i would imagine i get somewhere near a gallon a day.
my naked weight on Tuesday was 164 lbs
I have lost ~2 inches off of my waist
breakfast:
cereal (usually 1.5-2 servings) with 2% mild & 1 glass of pineapple orange banana juice
most cereals are very unhealthy. There are better ones out there(kashi, special K protein, ect) I would try plain oats +blueberry, bananna, ect)do you like eggs? ditch the pineapple juice and drink milk
mid morning - eat a banana add a protein shake
lunch - 2 sandwiches, usually leftover chicken with a thin layer of mayo
add protein shake eat some nuts
dinner - meat, starch, veggie.
good
post dinner - glass of milk, often with ovaltine :yumyum:
cottage cheese with protein powder and PB
i drink water throughout the day, i would imagine i get somewhere near a gallon a day.
02-11-2009, 02:45 PM
#8
it's my D in a B
High protein and lifting should do the trick. If you're in beef mode, try to keep your reps at or below 12 hard reps.
Looking at your diet, I eat probably twice as much in an average day and I'm 5'8" 168lbs, about 15% body fat.
Looking at your diet, I eat probably twice as much in an average day and I'm 5'8" 168lbs, about 15% body fat.
