Hardcore is what I want

[DaraZol]

I have no idea if this is the right forum but I guess this is relevant to the forum topic

TL;DR
I’m fat. Found this site. What to start tricking. I got a plan. HARDCORE awesomeness will occur.
Any tips, hints, pointers are welcome :)

My weight is 121kg (266Ib)
My height is 183cm (6feet)
Yes I’m very fat those kg are not muscles :(
My BMI is 36.13

I’m thinking of going 1500kcal per day my current seems to be 1800-2100kcal per day

That’s 1500kcal on a 30:50:20 PCF ratio

Yesterday was (pretty normal day for me)
1887kcal on a 14:68:18 PCF ratio

Keep in mind that I usually eat/drink 300g chocolate bar, 50cl coke, half a bag of chips A DAY Although I instantly stopped when my epiphany uncured (True story). So add that to every day of my "past" life. :)



So I had an epiphany some two weeks ago and I decided to stop being lays and fat and become more awesome and hardcore instead. So I popped in here to this site, and decided this I the kind of awesome I want to become. I read the whole site basically and got super pumped. Then I spent the past two weeks reading up on all kinds of healthy and cool stuff on the internet. Now I’m really super pumped so.

I started formulating this grand scheme.

Step 1
Document diet
Gather information on healthy stuff
Learn about the food I eat
Read up on how the body works
Regulate diet (to avoid death by the age of 40)

Step 2
Regulate diet (for weight loss)
Set up a training schedule (for weight loss)
Implement the basic “trick” in training (I can do most of them half-ass already)
Start flexibility training
Lose 35-40 kg

Step 3
Re-regulate diet (for more intense training)
training in epic pace

Step 4
Become more and more awesome and hardcore until I die

By early April ill start step two :)

So I would like some input from all of you, hints and pointers that sort of stuff. Keep in mind that I’m a quick study if I’m in to it. In this case I am so provide all your cool websites that helped you.

[DaraZol]

So guess what, I realised that I said absolutely nothing of what I wanted to ask in my post so my questions are.


Would going from a 2000kcal 14:68:18 PCF intake to a 1500kcal 30:50:20 PCF daily consumption while training and jogging be good.

I plan on Running/jogging 10km and do various stretching and training exercises each day mind you.

Is my PCF calculation correct or are they completely off in the interest of weight loss.

And of course any and all inputs are welcome.
Are there any exercises you would recommend me doing for weight loss and/or flexibility? Pleas provide many links so I can read up on this stuff and not bother you with what might be obvious to you.

[Jackamaideshwang]

Mmmkay. Read up about carbohydrate metabolism, lipid metabolism and protein metabolism. Decide which is essential, and which is hampering your progress. Decrease/Increase the ratios how you desire. I think you'll find you won't want so much carbohydrate when trying to lose weight -as it is only really used for energy/stored as fat (and prevents fat being used as fuel). You dont want more energy intake and more fat storage without any benefits. Protein will make you full, it will give your body the neccessary building blocks to replace dead cells and create new ones, it can eventually be stored as fat, yet you don't really have to worry about this if you are exercising. Fat gives you energy, and is used in every living cell much like protein, it can enhance your body using its own fat as a fuel, dietary fat keeps a healthy hormone system in check and enables many vitamins to be absorbed. Protein and fat have many benefits, carbohydrates not so much. You want to increase protein and fat intake and decrease carbohydrate. 40:20:40 might be more useful, or 40: 30: 30 if you plan on running alot. You could go even futher down with the carbs, but you might find it pretty hard the first week or so as your brain receives less glucose and adapts to ketones (allegedly), this will probably give you the best results though (in my opinion).

[DaraZol]

So after reading up on the stuff you mentioned and checked out some foods that might be useful. Though I can’t seem to find many foods with lots of protein without much fat.

Bacon
Chicken
Various nuts
Potatoes
Crème fraiche
Tuna fish

I’m thinking of a 45:20:35 PCF ratio. As for glucose I can get that in pill/powder former. I’m currently reading about Ketosis. Some of it sounds kind of risky and is something I definitely won’t try without professional supervision.

O and thanks for the solid advice mate :)

[Caveman]

I'd say you probably don't need to go down so far as 1500 calories at all, you could probably do well by sticking at 2500 calories with training and lose weight.

Ditch the 10k run everyday and get into a weights program, there's a few stickies here you can read, also running when at a higher weight can be harsh on the joints which you don't want to ruin if you want to start tricking.

Basically get into heavy weightlifting with a healthy diet and I'd say walk on the days you don't lift, once you get further along with weight loss you can start putting in things like HIIT and carb cycling, if you start off with all those once your weight loss starts to slow you have nowhere to progress to.

[TKD_Andy]

good luck!

some regular intense cardio like swimming would be perfect for losing weight. Jogging (esp long distances when you're just starting) is a bad idea, because your weight will be a bit too much for your joints to cope for and you'll ache unnecessarily, whereas you'll be better off with a weight supported exercise like swimming or cycling.

cycling ftw though, just bike EVERYWHERE.

[DaraZol]

@ Caveman
Not saying you’re wrong but increasing my diet and weightlifting sound kind of contradictive to weight loss. Do I really burn fat from heavy weightlifting? Wouldn’t my weight increase due to increase in muscle mass. Keep in mind that my daily intake of calories is constant around 1800-1900 so 2500 is kind of a big step up


@ TKD Andy
Haha didn’t think about that, good thing I came here before doing any thing swimming is a really god idea though (I “live” on an island so got plenty of free water to swim in haha) haven’t been swimming in year.

Jut to clarify I appreciate both of you’re inputs. As I said I’m new to this and my perception might very well be misguided.

[compleks]

You wont gain weight unless you have a calorie surplus, which you will not have on 1900calories.

Weight training in combination with cardio will yeild best results. You could try alternating between weight training and cardio each day (with a rerst day or two). Also, try and adopt a generally more active lifestyle.

[anfeyd]

I'm losing weight on this diet:

4 eggs
giant bowl of oats with pumpkin and full fat yogurt and walnuts
block of cheese

can of tuna
fruit

around 300-400kcals of rice or oats
chicken
vegetables

4 eggs more cheese

cup of cottage cheese with some flax
brewers yeast

[compleks]

envy.

[paulSA]

at your weight and height a 'regular' eating plan of around 2000calories is not nearly enough. you must be overweight due to a slow metabolism and your body being in starvation mode. increase your amount of meals per day sticking to the same amount of calories, making sure you get the calories from the correct types of carbs and fats while keeping your protein high. And yes, heavy weight training is great for getting lean. and no you wont get heavy and build a shit load of muss due to your lack of calories anyhow

[DaraZol]

Sorry for the slow response. Felt like I needed to re-evaluate my plan somewhat. Thank for all the input btw, really opened my eyes. Very different from actual reading about it (probably from the wrong sources). So let me show you what I got so far.

A training day

06:00
Wakeup then some basic warm-up nothing to fancy just enough to get clear headed. Eat breakfast 500kacl or so
08:00
Light snack 80kcal
10:00
Warm-up > swimming 1h with 5-10 brake in the middle> cool-down
12:00
Lunch 600kacl
14:00
Light snack 80kcal
16:00
A walk maybe 4km or some thing and maybe some jump some rope (this wont affect my joint so much right?)
17:00
Some sort of shake vegetable/fruit/nuts 500kcal
18:00
Light flexibility training
20:00
Diner 500kcal
22:00-24:00
Go to bed some relaxation stretching, sleeping stack 40kcal

Total of 2300kcal per day on a 40:30:30 PCF
Replace the 10:00 a clock of swimming with heavy weightlifting the next day and vise versa

And walk everywhere if it’s to far take a couple of bus stops away for the one that is nearest to home get of a couple bus stops earlier then my destination and walk. Be more active in general :)

Dose this look like a healthy/good schedule or do I need to change any thing?
Do I need more kcal per day with this schedule?
Is the PCF ratio ok?
If I hit a wall I plan on adding HIIT and more anaerobic sessions is there some thing else I can add?

[Jackamaideshwang]

Eat plenty of meat and eggs, as they provide many usefull amino acids that can aid in wieght loss, you'll find heaps of information on the internet about amino acids causing fat usage and muscle protein building etc, try to get it from trustworthy sources like journal articles or something and not when someone is trying to sell you something.

Calcium has also been proven to aid in weight loss by avoiding fat storage and encouraging the body to metabolise fat - useful for anyone trying to cut really.
You could buy a supplement, drink more milk, have sardines and salmon with bones, or use egg shells (the cheapest and most effective option). http://nourishedmagazine.com.au/blog/articles/how-to-make-calcium-using-egg-shells
I dont think potatoes and creme fraiche are too good for protein. Bacon is quite salty and that won't help you too much so dont go crazy with it. I like to think of a high protein food as having at least 15 grams of protein in it per 100g, with more protein than carbohydrates present. The fat will usually come with the high protein diet, so you won't have to worry too much about that, but if you find you aren't getting enough fat, add some extra oil (olive works well, or flax or whatever) on top of your meal - makes it taste good too (put it on after cooking, the heat will damage the good fats and vitamins in the oil).
You won't have to worry about glucose in your pill/powder form either, as you would be getting enough carbs from a good intake of vegetables and fruit. I dont think you should leave out vegetables if you've had all your carbs for the day - so prioritise them first.

Also, when researching ketosis, make sure it is ketosis and not diabetic ketoacidosis, the two are different and many websites will treat them as the same. I tend to think ketosis is just as healthy, if not more healthy than "normal" metabolism- you will get many opinions either way though. Hope this one helps kimo sabe.

[DaraZol]

@ Compleks
Why you little... coming in hear and giving me useful advice? Shove the awards in my face why don’t you ;)

@ Anfeyd
How much do you train on that diet? And if you’re counting, what is the PCF and kcal intake?

@ PaulSA
You probably just skimmed my fist post, I know I would haha (or I was unclear)

I was around 3000-4000kcal but when I cut all the candy and soda my regular food accumulated to 1800-2100 per day (more accurate is actually 1800-1900)

So that’s why I thought I needed to go down to 1500 (I was looking at the food not the candy) I realize now I don’t need to cut the food just the candy and rethink the PCF ratio an even go up a bit in kcal.

So its my bad not yours but tanks for setting me straight thou :D

@ Jackamaideshwang
Thanks ill keep that in mind, lots of good tips thanks. Btw milk and eggs rocks :D

[DaraZol]

*Shamefully self bumps & double post*

I would really like some input on my diet and training schedule (two posts up) will not rez this thread anymore, sorry for the annoying bump.

[linez0r]

Check your pm DaraZol.

[Jackamaideshwang]

It seems pretty good for a general active lifestyle. I would try to get a little bit more sleep, 6-8 hrs isnt too bad, but you will feel pretty dam good all the time on 9-10 hrs if you can and will help with adhering to your new program as well as getting results. Swimming for 25 mins straight is ok I guess, it just won't be very intense and you won't really be maximising results for the time you put in. I myself would probably swim in 5 min bouts with 2 minutes rest in between for about 5-8 sets or so to maintain some level of intensity(depending on your level of fitness). You probably don't want extreme intensity because you'll be weightlifting heavy on days either side. If you're not doing some involved flexibility training after your workout as part of a cool down, I suggest you move your flexibility stuff there, and keeping your relaxing stretches before bed is good.
Of course you'll find your life dictates what routine you have and the ordering will probably be different, just keep the basics there like frequency of meals, sleep and exercising at least once a day. Don't forget to have at least one day to recouperate from all the exercise. I would probably add some more kilocals, up to 3000, but you will be able to decide whether you need more or not within a couple of weeks of experimentation, same with PCF ratio, lower carbs if you're not seeing the desired body fat loss within 2 weeks. (and remember to drink water all the time)

[Jackamaideshwang]

I hope I'm not just giving you bullshit, so good luck!

[Kitosho]

i think PCF values and calories are boring so i just eat various fruits and meats and lounge about the bench

[Steve]

Fruits are for monkeys 'n' shit

[Kitosho]

i suppose you could also eat feces

[DaraZol]

After a quick wakeup call today and I’m leaving this forum. Thanks for all the input and stuff.