BF2S Forums Workout Programs & Diet

lrishpride wrote:

Kampframmer wrote:

I case you wondered: Yes, I am that much of a self centered douchebag that i had to post that type of useless info in that douchy manner

We all think it, some of us say it ;D

Better to notice my own douchyness than not being aware of it at all

Upped my barbell weights again, as I do every workout. Starting to get hard now. Squats are still cruising along but the bench press, found the last rep on the last set hard, though not completely struggling. Same with the bent over rows. Might still up it next time though and see if I can still complete all reps.

I see no problem with milk. A lot of it isn't that great on your bowels (diarrhea etc) but half a gallon should be okey. I drink 1l of whole milk every day. Milk has a good amount of kcals and protein so thats good enough for me.

Alright, I did my first 5x5 workout. Feels good, I guess, but it also didn't feel like a giant amount of effort. I imagine that'll change as I increase the weights.

Also, I really had a rose-tinted memory of what Muscle Milk tastes like :S

I guess if you make it heavier it'll feel more like an effort

With just the bar? You'll be upping that weight in no time.
BTW: you are on a cut right? Do you do any cardio with it?

Okey. For fat reduction you need to cut. Cutting is mostly a diet thing, and this means having a Clary deficit (less calories in than out). So burning more than you eat. And you need to watch what you eat, so no fats and almost no sugar, low/moderate amount of carbs and a moderate/high amount of protein.
When exercising your lifts dont have to change for fat reduction or strength gains imo. So 5x5 is good whether youre cutting or bulking. But when you want to reduce fat (cut) it'll really help to burn some extra kcals by doing cardio. Try something simple as running (best is outside and not on a treadmill, better for the knees some say but the fresh air is nicer to run in if you ask me) and when you feel strong enough for it, try HIIT (look it up, it has a wiki page i believe).
Lets save strength and size for later when youre satisfied with your cut (try setting a goal like a target BF% or weight)

Last edited by Kampframmer (2011-02-09 14:26:12)

Sounds good. Whats your length?

woops little bit too literal of a translation there. weird little slip up.

But still, with that height 190 would be good. On a good cut (lifting 3x a week and doing cardio at least once and a solid diet ofc) you could lose around 1kg a week. Thats not the average, so dont be discouraged if you lose very little weight. As far as diet goes, 2000kcals a day is a bit on the low side, you could go for 2500kcals but then you really need to watch what you eat (i.e: No fat AT ALL).
Try and experiment a bit and see what works best for you. If you have any questions you could always ask the owner or a PT at the gym or try your luck here.

At your weight and height I'd suggest not eating more than 2,500 calories a day. Do this for two weeks and see if you lose weight. If you haven't lost weight, reduce your caloric intake to 2,200 cals a day. The most you can expect to lose healthily is 1-2lbs a week. In your first few weeks you may lose more as you tend to lose some excess fluid to start with (or so I read).

Drink LOTS of water EVERY day. 3+ litres is a good amount. I carry a 1.5l water bottle everywhere I go and top it up when needed.

Cut all sugar out of your diet. This means no sodas, soft drink, sugary coffee or tea, no sugary sweets - nothing. Your body simply doesn't need it. Any sugars your body does need it gets from the food you eat.

Eat only whole foods, ie. nothing processed, including stuff like chicken loaf for sandwiches etc. Most processed food is loaded with sodium (salt) and/or sugar. You can eat some fats and it's actually healthier and better for weight loss to eat fats, but they should only come in the form of olive oil, dairy products, avocados and plenty of nuts (almonds and walnuts in particular are great).

Reduce your carb intake and up your protein intake. Most western diets (and especially fast food) has way too many carbs. Carbs are important for your body as it needs them for energy, but the majority of people eat way too many. This in turn is stored as fat. So eat carbs in the morning, before and after working out and some at lunch, to give you energy throughout the day. You don't need them at night, period. So for dinner have some protein (chicken, fish, lean red meat) with plenty of vegetables or salad.

Eat 5-6 smaller meals a day. The reason is when you eat 3 big meals it encourages you to stuff yourself full each time, and then you snack between meals anyway, thus increasing your over caloric intake. Having 5-6 smaller meals spaced 2-4 hours apart keeps your metabolism going (it increases it) and makes it easier to focus on sticking to your diet (general guidelines above).

There are many diet recommendations but as a basic starting guide, try to eat 40% protein, 40% carbs and 20% fats, and see how you go.

Best sources of protein are: skinless chicken, lean red meat, turkey breast, fish, eggs (particularly the whites) and to a lesser extent, nuts and legumes.

Carbs: whole meal bread, brown rice, rolled oats or oatmeal (not quick oats as they often have sugar) - basically anything whole grain (probably missed a few things here)

Fats: fish oil, olive oil, dairy, nuts.

^good advice.

If the food at school sucks, bring your own.

trying to remember the names of the fat types. fuck.... its at the tip of my tongue