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Newbie Guide to shedding fat!


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#1 MattyK_P8b

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Posted 14 June 2009 - 02:07 AM

Ok what I'm about to tell you works 100% of the time. I personally have lost 45lbs (250-205) since Christmas and 8% (21%-13%) body fat! I've also gained alot of definition and stamina. It's a great feeling to be an athlete again!

main points-
-Burn more calories then you take in! (caloric deficit)
-eat right
-get into the gym (optional)



-Burn more calories then you intake!- duh, it's common sense that if you burn more calories then you take in you WILL lose weight! There are several studies out there that are currently focused on the diet and weight loss and they all are based around this same principal.

-Eat right- Cmon, think about you stomach as a gas tank and what you eat as fuel. What happens to your care when you add crappy fuel? It runs crappy right? Ok, your body is the same way. It's also important to eat small meals several times a day rather then 3 big meals.
what is do it this-

-8am- toast, oatmeal, banana and protein shake. (sometime I have 2 egg whites instead of the oatmeal)
-11am- sushie rolls (I sometimes substitute and apple or two)
-2pm- apple or protein shake
-5pm- 1 chicken breat, 1 cup of veggies
-6pm- workout
post workout shake

Speading meals out every three hours keeps your bodies metabolism at its natural levels while eating 3 large meals actually slows your metabolism down because your body gets used to conserving energy between meals instead consuming and expending it quickly like your body should.

Also, its important to have a cheat day once every week or so, this is so that your body doesn't go into what I like to call "starvation mode", basically you arent eating as much as your body is used to so it starts storing everything as fat. When I say cheat day I dont mean go out and eat a whole cake, just have a day where you eat your normal caloric load but dont go crazy.


-get into the gym- I loooove going to the gym, going to the gym is not required for losing weight but it is required if you want to get in overall fitter shape.

my workout week-

-10 minutes of Hiit cardio before and after every workout-

-mondays- chest and triceps
-tuesdays- back and biceps
-wednesdays- supplimental 9what ever I think I need work on)
-thursdays- shoulders and traps
-Fridays- legs

NOTE: Muscle burns calories at rest, the more muscle you have, the more calories you burn at rest...


I'm not going into specific excersises becasue I rotate them so I dont do the same excersise twice in a row.

HIIT explained: Hiit stands for high intensity interval training, what it does (basically) is keep your body guessing so that you continuously burn a large amount a calories everytime you do it. An example of hiit would be a full on sprint for 30 seconds then a jog for 45, seems easy right? Wrong, do it 8 times and I guarantee you will be crying for mommy. If you're not then you're slacking on the sprints.

Why jogging doesnt work! Ever noticed that after awhile (several weeks) of jogging you can generally do it for longer and it becomes easier? Thats becasue your body has become efficient at doing this excersise. your body is no longer burning as many calories to do it and so jogging becomes a poor excersise if your goal is to lose weight. Hiit works because your body never gets used to and is constantly stressed over the constant changes in intensity. If you want more info on hiit look it up!


It has been proven time and time again that when you show a little self control and eat right on a caloric deficit you Will shed pounds. Try it! you may suprise yourself!


Edit: I may add somethings later if I remember something I should have added!

Here's the proof!!

http://www.techpb.co...showtopic=35752

Edited by MattyK_P8b, 24 June 2009 - 11:43 PM.

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#2 MrSandwich

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Posted 14 June 2009 - 07:59 AM

Good write-up, but your proposed meal plan doesn't fulfill the DRA of several items. And, 2-3 protein shakes a day? + chicken? That's a ton of protein.

To people trying to lose weight: You'll notice he says 2 egg whites instead of oatmeal sometimes. That's important, the yolk of an egg is all Low-density cholesterol (meaning bigger) whereas the white is high-density (meaning small and not bad for you)

#3 MattyK_P8b

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Posted 14 June 2009 - 11:31 AM

Good write-up, but your proposed meal plan doesn't fulfill the DRA of several items. And, 2-3 protein shakes a day? + chicken? That's a ton of protein.

To people trying to lose weight: You'll notice he says 2 egg whites instead of oatmeal sometimes. That's important, the yolk of an egg is all Low-density cholesterol (meaning bigger) whereas the white is high-density (meaning small and not bad for you)


I forogt to add the amount of protein in each shake.... for the breakfast one I have half a scoop of whey and half a scoop of soy same with the 2pm one then for post workout I have 1scoop of each. Studies have shown that a alittle soy protein in your diet stimulates the hypothalimus into working over time. aka high metabolism.

I usually have around 100grams of protein a day (shakes only) on a full protein day (sometimes I substitute for an apple of somethng on the 2 am meals). The recomended dosage that I've found per day is 1-2 grams per lbs of lean bodymass so I'm still under the recomended doasage, its not really THAT much protein, just more then some may be used to.

Edited by MattyK_P8b, 14 June 2009 - 11:32 AM.

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#4 Hott Shot

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Posted 24 June 2009 - 04:30 PM

Good write-up, but your proposed meal plan doesn't fulfill the DRA of several items. And, 2-3 protein shakes a day? + chicken? That's a ton of protein.

To people trying to lose weight: You'll notice he says 2 egg whites instead of oatmeal sometimes. That's important, the yolk of an egg is all Low-density cholesterol (meaning bigger) whereas the white is high-density (meaning small and not bad for you)


I forogt to add the amount of protein in each shake.... for the breakfast one I have half a scoop of whey and half a scoop of soy same with the 2pm one then for post workout I have 1scoop of each. Studies have shown that a alittle soy protein in your diet stimulates the hypothalimus into working over time. aka high metabolism.

I usually have around 100grams of protein a day (shakes only) on a full protein day (sometimes I substitute for an apple of somethng on the 2 am meals). The recomended dosage that I've found per day is 1-2 grams per lbs of lean bodymass so I'm still under the recomended doasage, its not really THAT much protein, just more then some may be used to.


BTW i guess you could also think of a paintball gun... what happens when you feed it monstershit? it breaks and dies!1!!!! what happens when you feed it all-star and heat its happy and shoots like a DREAM!!!!
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#5 cali penguin

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Posted 24 June 2009 - 08:21 PM

thanks,i need to lose wieght im 13 and over wieght. i can still hall ass down the field. just after the game i might be a little winded. plus im athletic so im use to running. i play football, baseball, and basketball.
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#6 MattyK_P8b

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Posted 24 June 2009 - 11:40 PM

thanks,i need to lose wieght im 13 and over wieght. i can still hall ass down the field. just after the game i might be a little winded. plus im athletic so im use to running. i play football, baseball, and basketball.


well I can tell you from experience that if you follow this guide you WILL lose weight and possibly (with cardio) get more fit.
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#7 MattyK_P8b

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Posted 26 July 2009 - 01:36 PM

I'm pretty sure jogging works.Not like your going to lose 20 pounds because you jog but you may lose some.


Like I said, jogging works with diminishing results after each time you do it until eventually you get no results fat loss wise.

oh and update, I'm 195 right now...

Edited by MattyK_P8b, 26 July 2009 - 01:36 PM.

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#8 Ced

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Posted 27 July 2009 - 10:11 AM

Fuck you. And I mean that in a good way.
What I actually mean is: Fuck me.

I am a lazy tard. Let me see and try wether I can do that, too.
Thanks for the inspiration and write-up. God, I hate you ...

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#9 MattyK_P8b

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Posted 28 July 2009 - 12:26 AM

Fuck you. And I mean that in a good way.
What I actually mean is: Fuck me.

I am a lazy tard. Let me see and try wether I can do that, too.
Thanks for the inspiration and write-up. God, I hate you ...


You can do it ced!!
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#10 EMPIRE

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Posted 16 August 2009 - 03:05 PM

im not fat but i would like to build muscle mass anytips, im 125lbs 5"7
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#11 MattyK_P8b

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Posted 17 August 2009 - 10:52 PM

im not fat but i would like to build muscle mass anytips, im 125lbs 5"7


sure, try upping your caloric intake by 200-500 calories (good proteins and complex carbs) and start hitting the weights. Also, when bulking up rest is very important.
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#12 rizzletrizzle

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Posted 18 August 2009 - 04:42 PM

im 5'11 180-195. i just started working out. any calorie intake tips?

#13 the a hart

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Posted 18 August 2009 - 08:24 PM

im 5'11 180-195. i just started working out. any calorie intake tips?


Sure do but you need to be a tad more specific with your question... What exactly are you curious about?

#14 MattyK_P8b

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Posted 18 August 2009 - 08:26 PM

im 5'11 180-195. i just started working out. any calorie intake tips?


Sure do but you need to be a tad more specific with your question... What exactly are you curious about?



THIS^

She forgot to log off and I didn't realize it when I answered you lol
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#15 Phy

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Posted 19 August 2009 - 03:45 PM

nice write-up, i am thinking i may use your advice on some things... i do notice that i lowered the amount of cardio i do at the gym now... so i need to get that up and remove the belly... :)
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#16 MattyK_P8b

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Posted 19 August 2009 - 10:28 PM

nice write-up, i am thinking i may use your advice on some things... i do notice that i lowered the amount of cardio i do at the gym now... so i need to get that up and remove the belly... :)


Generally speaking when talking about cardio, the quality of the exercise is more important then how long you workout.
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#17 fsugonoles63

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Posted 20 August 2009 - 10:08 AM

thanks,i need to lose wieght im 13 and over wieght. i can still hall ass down the field. just after the game i might be a little winded. plus im athletic so im use to running. i play football, baseball, and basketball.


I wuldnt worry bout your weight at that age. I was overweight too and still considered that. But hey 10-13 I was chubby guy. But at 14 I shot up to 5,10. So then I didnt look chubby at all jus a big and tall guy. At that time i weighed 195 lbs. Now im 6'1 225 lbs at 15. And I FUCKIN LOVE bein a big guy. I play football and when youre good at the game and have the size youre almost unstoppable. And if you love football enough to play highschool ball you then will start liftin weights and you bulk up a tad bit. Oh and dont lift weights til youre 14-15 cus you culd stunt your growth. And look you could be a huge ass center on your basketball team. Dude dont worry bout your weight at your age.

#18 rizzletrizzle

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Posted 22 August 2009 - 07:43 AM

im 5'11 180-195. i just started working out. any calorie intake tips?


Sure do but you need to be a tad more specific with your question... What exactly are you curious about?


what i need is like what could i do at that size to gain muscle weight other than from working out. and the foods i should eat,etc

#19 MattyK_P8b

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Posted 23 August 2009 - 02:16 AM

im 5'11 180-195. i just started working out. any calorie intake tips?


Sure do but you need to be a tad more specific with your question... What exactly are you curious about?


what i need is like what could i do at that size to gain muscle weight other than from working out. and the foods i should eat,etc


clean proteins (chicken breast, fish) complex carbs (whole wheat bread/pastas) fast clean carbs (fruits,vegies) focus on eating like I describe in the main topic
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#20 Texas Cheezburgr

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Posted 23 August 2009 - 04:13 AM

If you want protein... eat tuna.


One little can has 22 grams of protein and just 100 calories. ;)
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#21 rizzletrizzle

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Posted 23 August 2009 - 07:35 AM

If you want protein... eat tuna.


One little can has 22 grams of protein and just 100 calories. ;)


thanks to both of you guys. ill keep you up to date with it haha :lol:

#22 MattyK_P8b

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Posted 25 September 2009 - 06:16 PM

Just a little update yalls!

Went home for the summer and couldn't get into the gym but kept my diet the same and still lost a few pounds.

Keep it up people
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#23 acidblasta

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Posted 28 September 2009 - 11:20 PM

I need to do this a bit, I am about six one and 280 at last weigh in. I need to lose a few but I just don't like to eat helthy i don't like the taste of most vegitables but I can actually eat some fruits now and actually like them so I might start eating more fruit and drinking some of the fruit flavored V8's (they still include the serving of Vegitables.) but my big thing is I like food to much, I just eat way to much then just cut back my portions and work out a bit. that should get me further away from that thrice damned three hundred pound mark.
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#24 MattyK_P8b

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Posted 27 November 2009 - 02:51 AM

I need to do this a bit, I am about six one and 280 at last weigh in. I need to lose a few but I just don't like to eat helthy i don't like the taste of most vegitables but I can actually eat some fruits now and actually like them so I might start eating more fruit and drinking some of the fruit flavored V8's (they still include the serving of Vegitables.) but my big thing is I like food to much, I just eat way to much then just cut back my portions and work out a bit. that should get me further away from that thrice damned three hundred pound mark.


Try drinking soy milk with you food. Soy has been proven to settle you appetite quite a bit
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#25 FriarHockey14

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Posted 28 November 2009 - 12:54 AM

Is this for losing weight or building muscle? because if you want to build muscle, you should eat about 6 times a day.


8am- GOOD Breakfast(don't skimp)
9am- 3 mile run
10:30am- Light snack. fruits are best
11am- Upperbody workout
12pm- Lunch
2pm- Lower Body workout
3pm- Snack(same as above)
5pm- Dinner. Steak or meat in general
7:30pm- Snack
9pm- Pushups, situps, crunches, planks, etc.

that's what I suggest. That's what I do for sports and it works well.

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#26 mongya

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Posted 28 November 2009 - 01:02 AM

o by the way, if your looking to build muscle faster
DONT do the same workout for the same muscles all the time
you muscles will get used to the workout and thus wont build muscle as fast as it was in the beginning
mix it up for the same muscle, this is called muscle confusion
look it up
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#27 Rydog

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Posted 28 November 2009 - 11:07 AM

Good Guide :)

All I've been doing is jogging..It gets easier and easier, with hardly any results. I'll definitely be following this guide.
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#28 pntballer4life01

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Posted 04 January 2010 - 07:57 PM

im 6'2" and weigh 163 any ideas of toning and defining my muscles
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#29 Darthdoug

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Posted 05 January 2010 - 04:29 PM

Yep... I agree with almost everything in the initial post, he knows what he's talking about.

Just a few additional notes:

- The key is to lose fat, eat less and eat healthy... this is WAY more important than exercise. Exercise is to get you healthy and build muscle (both great things) but eating the right amount is what will help you lose fat/weight.

- Obviously mix up your diet day to day. Eating the same thing every day is boring and can lead to deficiencies in some important vitamin, mineral, antioxidant, amino acid, etc.

- The number of meals isn't really that important. A lot is said about metabolism, but guess what... eating the best food for your metabolism vs. not eating at all will only lower your metabolism by 2-3% over 24 hours. So for a 2000 calorie diet that's 40-60 cals a day. Not that big a deal. Spreading out your food is important for feeling full and for some people with low blood sugar it's key... it also helps you count calories as opposed to one HUGE plate each day.


And to answer the question from the post above mine: There is no such thing as tone and define. You can do two things...

1) Build muscle, they'll get bigger
2) Lose fat, your muscles will LOOK bigger

Both are great, but that second one is normally what people talk about with tone and define. There really isn't any secret 'other thing' to do.
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