File :-(, x, )
Beginners guide Yoshi !ozOtJW9BFA
HOW THE FUCK DO YOU LOSE WEIGHT?
Eat less you stupid shits.
Stop going to McDonald's, and other fast food places first of all.
Stop drinking sodas, and high fructose corn syrup sweetened drinks.
Do cardio.
Lift weights.
YOU CAN NOT SPOT REDUCE FAT. STOP ASKING.
3500 calories = 1 lb of fat.
3500 calories = 1 lb of fat.
1g fat = 9 calories
1g carbohydrates = 4 calories
1g protein = 4 calories
1g alcohol = 7 calories (beer belly, now you understand the term?)
Stop weighing your self every day. Water weighs 8.33 pounds per gallon, so Instead of weighing your self every day, at different times and being shocked at the difference in weight after a meal, or a few glasses of water weigh your self once per week upon waking up.
No you did not gain 2 pounds of fat from a cheat meal unless you ate a gallon of double fudge ice cream with chocolate sprinkles and whip cream.
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>> Anonymous
whens the best time to exercise but?
before/after meals during the morning/day/night?
does it even matter?
>> Sponge !!5qxfxHYSQxJ
>>263423

exactly 14:06 EVERY day. you must be precise.
>> Anonymous
its 14:07 now =( i guess ill have to wait until tomorrow then
>> Anonymous
If every day I train I expend more then I consume, won't my body fritz?

I've never had a six pack, I've gotten skinny and fit to the point were you could see those pelvic girdle definition, and when I've trained I train head to toe, do an hour of cardio and avoid all soft drinks... Am I just not pushing hard enough?
>> Anonymous
>>263412
While your advice is correct, it just seems like you've been trolled into oblivion.

Also for losing/gaining weight http://www.bmi-calculator.net/bmr-calculator/harris-benedict-equation/
This is how many calories you will burn in a day.

Diet:

For losing weight, high protein and high fiber diet.

For gaining weight, high protein, high cal, high everything diet.

Exercise:
Losing weight:
>Cardio for 30-60 min 3 times a week
>Weight lifting for 30-45 min 2-4 times a week
-as much weight as you can lift for 8-12 reps for at least 3 sets

Gaining weight:
>I personally wouldn't recommend much cardio since it burns calories, and you need calories to build muscle. I do, however, work out at Tae Kwon Do twice a week for an hour.
>Weight lifting
- as much weight as you can for 3-8 reps for at least 3 sets

When lifting, don't just do bicep curls like a tool. I recommend lat pulldown, vertical pec fly, seated row, and any other exercise that works out the majority of your upper body.


tl;dr try being less of an ass next time.
>> Anonymous
/4chan
>> Anonymous
>>263430If every day I train I expend more then I consume, won't my body fritz?

Nope, that's what body fat is for.

>>I've never had a six pack, I've gotten skinny and fit to the point were you could see those pelvic girdle definition, and when I've trained I train head to toe, do an hour of cardio and avoid all soft drinks... Am I just not pushing hard enough?

You have to realize that the six pack you see on magazine covers is them flexing, under good lighting, and is normally tooled around with in editing programs (they may also be on roids). If you can see your abs when you flex, you're in pretty good shape. The problem may just be that you don't have enough ab definition, being skinny enough is only half the battle.
>> Yoshi !ozOtJW9BFA
>>263423
The best time to do cardio is in the morning, before eating anything. If you don't do have time, or prefer not to do cardio before you eat, it's also good to do cardio after you weight train.
>>263439
For gaining weight your rep range should be more like 8-12 reps with weight as heavy as possible, also with no more than perhaps a minute and a half between sets. I don't know where you get three reps from, unless your talking about power lifting. If someone wants to gain power and strength over size and shape then the rep range would be from 1-5 heavy as hell.
p.s. trying to be less of an ass. because usually I would say something negative about t.k.d.
>> Anonymous
>>263460
Somebody did tell me that certain types of people might train like nuts and never get really sculpted abs.

I'm 5'9 185, and initially trained as a defensive tackle on our football team, which I'm extremely small for, so I got in the habit of eating fuckloads to help in bulking up.

Now I'm trying to get an MMA physique.
>> Anonymous
I't simportant to keep an eye on what your calories are made up of, not just the number. Eat a lot of protein (chicken breast, whey shakes). Short chain fats (peanuts) and Omega 3,6,9 fats are good (fish and olvies).

Just remember, protein can't be turned into fat. Physically impossible. Try to eat about 1.5 grmas of protein per pound of lean muscle tissue. More, like 2 or 3 grams, if your going for heavy gains.

If you want to lose weight, do cardio everyday. Health groups and governments say 3-4 times a week, but some activity everyday is madatory. Walk around the block. Just do 20 mins of walking somewhere.

And for those of you that want to be bigger than you are now, find a good lifting resource book or webiste. Jay Cutler has a good beginners lifting program, and so does Arnold, the Governator.

Eat right. Get big. Kick the crap out of /b/.
>> Anonymous
>>263472p.s. trying to be less of an ass. because usually I would say something negative about t.k.d.

I know :-/, I've heard it all. The thing that sucks is that it's true that a lot of TKD schools are shit. Even the guys at the Olympics tend to spar like asshats.

>>263472For gaining weight your rep range should be more like 8-12 reps with weight as heavy as possible, also with no more than perhaps a minute and a half between sets. I don't know where you get three reps from, unless your talking about power lifting.

IDK where I heard it from. I remember hearing that 8 is one of the better numbers to go for. But low reps on high weight is also very good for building strength.
>> Anonymous
>>263479

>protein can't be turned into fat

Taking in more protein than your body needs means the excess protein will be stored as fat.

Everything we eat can be stored as fat if we have too much of it.
>> Anonymous
>>263545
I've heard over consumption of protein can damage your liver, some sports nutritionist told me that when I asked if I should take protein shakes, he suggested I'd be better off just eating balanced.
>> Anonymous
>>263547

Yeah, but we're talking EXCESS levels here. Like kilograms per day. In other words, he doesn't know what the fuck he's talking about.
>> Anonymous
>>263551
alright, because he was saying the 90 grams or so of protein from the shake, added to 20-50 grams I'd be getting throughout the day, over the long run, would fuck me up.
>> Anonymous
>>263559

Not even close. Also, 90 grams of protein in one shake? That's a pretty damn big protein shake man. Probably more protein that can be usefully absorbed by your body in the timeframe that it has. 2x45ish gram shakes would be better spread throughout the day.
>> Anonymous
>this is relevant http://tinyurl.com/6jpgdn