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Ridicule is motivation!
So I'm trying to lose some weight and get fit and I thought what better way to make myself keep up my training than open myself up to the cold, heartless trolls that I know you all are.
I will be posting weekly for my own benefit, regardless of trolling and when I feel a bit more positive about myself, may post some pictures.
So here are my credentials to date - 27/06/2014
Male
5ft 4 inches
25 years old
174 pounds
Goal weight
150 pounds
Weight by August - 160
Loss per week - 3 pounds per week
Workout today:
squats - 55kg
5 x 5 sets - 60 seconds between sets
bench - 40kg
5 x 5 sets - 60 seconds between sets
barbell row - 50kg
5x5 sets - 60 seconds between sets
Wish me luck or troll me horrendously!
9
Comments
U suck ballz.
→My Mudlet Scripts
Only if they tip.
Be very careful at the grocery store!
-
One of the symptoms of an approaching nervous breakdown is the belief that one's work is terribly important
lol 55kg squats what are you, a woman?
You will never be CT Fletcher.
weight goes up each week - start low to ease back into it!
ur fat ayyyyyy lmao
I will just say good luck. I've been on the receiving end of ridicule for my weight for a long time and it's not a particularly good motivator in the long run.
I know what you mean Berenene and can understand it can be hurtful, I meant to use it as my motivator to keep my eye on the prize - I get distracted too easily and lose focus a lot. Hope the title didn't bring back any unplesant memories! Also, I think I saw a picture of your weight loss posted here? (may be mistaken) but if I did, and it was you I saw, you've done a heck of a lot and should be very proud! More dedication than most.
http://www.calorieking.com/interactive-tools/how-many-calories-should-you-eat/?hf=5&hi=4&w=174&a=25&g=M&ref=home
I do cardio about 3 times a week, either a 3 mile run or I do a 10k static bike ride over 30 minutes on a cross country setting - I'm not necessarily unfit, just flabby and heavy which sucks even more.
Hoping the weights will trim me down and maybe lose the fat so I guess the fat is more important than the goal weight, I just remember being about 135-145 a few years back and I was in really great shape and very quick and sporty and I just sort of let myself go.
Don't run a mile.
I ran a mile once.
It was pure unfiltered hell.
No that's bullshit. You can lose weight visa weightlifting if you do high intensity lifting. I don't do anything but lift and run a mile and a half for my pt tests one per six months.
No that's bullshit. You can lose weight visa weightlifting if you do high intensity lifting. I don't do anything but lift and run a mile and a half for my pt tests one per six months
that's hell and a half.
it sucks and you can most definitely lose weight and even get cardiovascularly fit from nothing but weights
Mithridates's approach and communication style leave something to be desired certainly, but he's not incorrect, at least in the spirit of his comments.
Many people will advocate the "move more, eat less" philosophy, including myself.
At a very basic level most people who need to lose weight can do so by simply following the above mantra.
However, if that lifestyle is only maintained during "dieting," then it's unlikely to stick and become a part of your life.
I would emphasize that you first educate yourself on the various subjects of diet, lifting, cardio, etc. You wouldn't play Achaea without reading the help files, so why would you approach something as complex as the maintenance of the human body without understanding it first?
Once you have a baseline understanding, you'll be more equipped to make better choices.
My basic advice for people new to fitness & nutrition:
1) Gain an understanding of macronutrients (Proteins, Carbs, Fats). Learn about proper proportions for your diet, and timings of each nutrient. Proteins for example, are long-type macronutrients. Think of Carbs as middle, and Fats as short. This is related to the energy and potential they give when being digested.
Proteins should be on a constant intake (exact suggested levels vary with the studies you can find. Some suggest as little as .5g/lb of lean body mass, some suggest 1g/lb, etc. Regardless of the discrepancies in studies, the clear result is that you need a good amount of protein in your diet from varied sources. 93/7 ground turkey (protein-fat %), tuna, fish filets, chicken breasts, leaner steak cuts, etc.
Carbs are amazing for energy, but they are often abused by many people with modern western diets. Meaning, carbs have a big impact when processed on your glucose-insulin response, so people who are already exposed and have the ability to eat super high caloric diets suffer a repetitive cycle of cravings due to that response. Stick to "good carbs" like oats, wild rice, some high-fiber breads (ezekial bread) etc.
Fats are great for repair and sustenance equally. Look to things like almonds, enterically coated fish oil capsules, lean fish filets for later meals around dinner, natural peanut butter, etc.
This is an -extremely- condensed overview. Do some research and if you need sources I'm happy to provide.
2) Gain an equal understanding of biomechanics and weightlifting. Weightlifting is by far the shortest avenue towards overall positive body composition. What I find troubling about comments like Achilles is the basic misunderstanding about body weight being an important goal.
No one cares how much someone weighs if they're in shape, only if they're out of shape. (Speaking of self-reflection). If you have a great body, who cares if you weigh 140, 160, 180. Some of that may be psychologically-driven, or perhaps tied to performance in a job or activity/sport, but that's secondary to your states goals of fitness that I can see.
The beautiful thing about gaining muscle that many people overlook is the ability to eat more. Sustaining a very thin lifestyle is a constant diet, essentially. If you're fine with eating very limited calories and you want to be thin, more power to you. However, I just want to point this out:
If I'm a 6' 200lb male at 12% bodyfat, I have a higher maintenance caloric amount than someone at 6' 180lbs 12% bodyfat. Much like constant dieting, it requires more eating, and more lifting/constant working out to "maintain" your physique, but to me I've been down both roads and I found the latter significantly more relaxing and enjoyable. Just a thought that gaining muscle or raw weight is not always a bad thing. It's just about how you gain it and whether it sticks or not.
3) Drop all your inhibitions, or as much as possible. Don't be paralyzed by self-doubt and fear. Many people are out-going driven individuals in all aspects of life, but then completely limit their progress in the gym because they don't push themselves. This applies to your diet as well. Don't fall into old habits.
You can make huge changes by simply dropping anything that isn't water from your liquids in your diet, and dropping all dairy and bad processed foods. This obviously limits a lot of choices for the modern western diet, but that's the point. Oil-based dressings over cream. Natural peanut butter over JIF/Skippy. Flavored seltzer like the ones Polar sells instead of sugary sodas. etc.
--------------
Finally, here is a post from a Fitness&Nutrition forum I frequent, written by a friend of mine who trains bodybuilders and handles their pre-contest prep, as well as some of their off-seasons. This is a cookie-cutter diet and routine that will work for 99% of people:
Adjust the volume to your level and same with the diet...this is just a base starter. Worked for me a few hundred others. I dont care if you disagree keep it to yourself, for others if you have questions...feel free to ask. I never bother to do this anymore so i though it would be a good start for some. Being a bodybuilder isnt easy and it sucks. If you think this is alot...exits that way.
This isnt set in stone, all sorts of variations of exercises and foods can be used. This is just what i liked and still do
Mon - Legs
4 sets leg ext 10-15reps
4 sets squat 6-10 reps
3 sets leg press 10-12 reps
4 sets leg curl 10-12reps
3 set db stiff legged or walking lunges
Tues - Chest
4 sets incline db or barbell 8-12
3 sets flat db or barbell 8-12
3 sets db fly or machine 12-12 reps
2 sets weighted dips
WED OFF
thur - back
bodyweight pullups 4 sets upto 15
bent over row barbell or db 4 sets 8-12
front pulldown wide or narrow (switch it up) 3 sets 8-10
cable row 3 sets 6-10
behind the head(ya ya they're bad blah blah blah) 2 sets 15 reps Medium easy weight...just squeeze.
fri - shoulders/arm
3 sets db press or front military 8-10
3 sets side laterals 10-12
3 sets reaer lateral machine or db 10-12
6 sets shrugs behind the back for 3 sets and too the front for 3
tris
3 sets 10-15 rope pushdown
3 sets french curl bar or machine 6-10
3 sets reversed push down (palms facing) 8-10
bis
3 sets barbell curl or cambered bar 8-12
3 sets preacher machine or db/barbell 8-12
2 sets hammer curl db or rope 10-15
wrist curls 13-20 reps 2 sets
Do abs mon-thur
Do calves tue-fri
Practice things like drop sets and giant sets on certain weeks as well. Say on bench you decided to do a 3-4 rep weight...well after you get 3-4 drop it in half and do another 12 right away...push yourself.
DIET
meal 1
6 eggwhites 2 yolks
3/4 cup oatmeal water
one scoop whey protein
meal2
can of tuna
1/2 cup rice
light italian dressing(olive oil)
meal 3
6-8oz chicken
5oz sweet potato
1/2 cup green beans
1 tbsp peanut butter
meal 4
1 can of tuna
1/2 cup rice
light italian (olive oil)
train
meal 5
2 scoops whey, 1 gatorade
meal 6
6-8oz sirloin or steak
large dinner salad with red wine vinegar/olive oil
This sounds like a job for a mean bitch who didn't get to spit on some homeless people today!
Get up fat fuck and get to workin off your fat ass?
Was that mean enough? Do you feel motivated?
That's what she said?
Lucky man
Be careful if you do choose to run to lose weight. Don't push yourself over your limit if you're starting out. I've seen my fair share of cases in my hospital where people collapse during such exercises due to cardiopulmonary distress (I.e their body is screaming for oxygen and their heart is beating too fast trying to supply non-existent oxygen to the rest of your body, because they can't seem to catch their breath and they collapse.)
Pace yourself and perhaps tell yourself you'll try to run a little further every week.
I will not draw them in the order that they are requested... rather in the order that I get inspiration/artist block.
Or the Crossfit endorsed Rhabdo.
If you like running a lot of people I know have had success with couch to 5k, which is a linear program with slow progression and guidance for beginners.