File :-(, x, )
Anonymous
soup /fit/ I need some help, advice or explanation. I'm not sure what's relevant or what's not, so I'm probably putting down too much info, but here goes.

backstory: pudgy as a youth, "grew into" my body around 14 but did so after spending all summer running. motivation was track practice and football. started by running ~75% speed as far as I could, going further every day. noticed results after 6 weeks or so, was slim by end of summer. very cut, strong and athletic within a year (practiced with varsity team in texas 4A school as freshman.)

interim: no working out for a few years, depression blah blah wahhh.

now: lifting regular for a few years, very strong but fat. currently around 5'8" 260 lbs with ~25% body fat (so healthy range for me puts me at ~210 lbs) started doing cardio very seriously during past month or so. currently have missed going to the gym for all of 7 days of past 30+

cont'd
>> Anonymous
     File :-(, x)
>>72352

diet: ~3000 kcal/day. using info from a nutrition prof of 30+ years. carb/fat/protein ratio probably poor. high fat, moderate protein, low carbs. generally too lazy to pay very close attention to diet. picky eater (strong dislike for "greens".) good cook, when I cook it's generally low fat stews/soups with most fats being olive oil or meat oils. I do not eat sugar (no sodas, sugar-sweetened tea, RARE sweets/deserts) I do eat 3-4 "meals" per day, usually only 1 is large. large one is often eaten outside home.

habits: sleep iregular, but correcting (ambien.) was heavy smoker, quitting- dip+nicorette at lower dosages. drunkass- 8-12 beers or a couple 40s, shots of liqour when appropriate... usually only drink on weekends, both friday and sat.

work out: 30 mins of cardio, been doing 2, now ramping up to 2.5 miles total movement. progressively running more and walking less (last work out was 1.5 miles total running, 1 walking--next will be more running.) cardio program only serious past 3 weeks.
lifting routine consists of 2 chest/tricep and 2 back/bicep/shoulder days evenly spaced. I tend to focus more on high reps done quickly with small breaks. total time working out approx. 1 hr, always at least 30 mins. rarely do abs.

problem: weight loss was rapid at first after adding an "intense" cardio routine, 268-258 within a week. since then has stagnated at 258 over past 3 weeks.

question: I know I could improve diet, but did the first 10 pounds lost fool me? are there other likely explanations or do I have to man up? what are some techniques you guys use to maintain diet? is it necessary to cut out alchohol altogether? any other tips/thoughts welcome of course. pic related, it's what I'm trying to lose.
>> Anonymous
lift heavy. ensure you know your fat sources (ie not takeaways). use higher intensity exercise. you want about 30% of calories to be healthy fats. i actually have more than that, but personal preference i guess. drop the fucking beer. restrict carbs before restricting fat, provided your fat sources aren't mcdonalds. stick at it for a year or so.
>> Anonymous
>>72372

> ensure you know your fat sources (ie not takeaways). you want about 30% of calories to be healthy fats.

what do you mean by the first line, takeaways is new term to me.
2nd line- what's a decent website for further reading to educate myself on good fats/bad fats.

most of my eating out is done at local resturaunts. almost never eat at a fucking drive through.
>> Anonymous
>>72360

water weight
>> Anonymous
>>72383
takeaways == take out, fast food etc.

>>2nd line- what's a decent website for further reading to educate myself on good fats/bad fats.

tnation is probably the best place to start. they have a more holsitic and healthy view, and have regular contributors with high level credentials. go to the article library, click diet and nutrition section.

http://www.t-nation.com/article/diet_and_nutrition/the_new_lowcarb_guru&cr=dietAndNutrition
TESTOSTERONE NATION - The New Low-Carb Guru
>> Anonymous
If you're serious about losing fat;

- Stop drinking; especially if those two nights are complete benders. Your body can't metabolise fat when it's too busy working on getting rid of alcohol.

- Substitute HIIT for some of the cardio - tabata squats will work you harder than sprints, and if done properly you'll be feeling it for days.

- Make sure your 'large' meal isn't dinner - no point in loading up on food right before bed when your body needs it least.
>> Anonymous
>>72360

You'll really accelerate your results at the beginning if you cut out alcohol for a while, like a couple of months.

Lift heavy.

HIIT.

Eat more greens.

That'll do it, I think.
>> Anonymous
>>72388

good resource, thanks.
>> Anonymous
>>72394

you and another user both recommended to lift heavy, why is that?
and for clarity, I normally do say... 1x10 to warm up, 2x6 at high weight then burn out on my warmup weight (~15 reps) w/ bench, then do a circuit of 3x15 reps.
my old routine was a 10,6,6,6 routine, with same for secondary/focused lifts (tricep pulldowns etc.)
should I go back to the old one or look at some new, what would you recommend?
>> Anonymous
bump