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iATOT Official "Get your skinny ass/fat ass in shape" contest!

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Originally posted by: Special K
What crt1530 said is pretty much correct. Fat loss and muscle gain have more to do with your diet than anything else. In general, building muscle requires a surplus of calories, while losing fat requires a deficit of calories. You can see how these goals are at odds with each other for most people.
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Would it be possible to have surplus calories on your workout day and then have a deficit of calories on your exercise day. All the while maintaining a large amount of protein?
 
Originally posted by: Skacer
Originally posted by: Special K
What crt1530 said is pretty much correct. Fat loss and muscle gain have more to do with your diet than anything else. In general, building muscle requires a surplus of calories, while losing fat requires a deficit of calories. You can see how these goals are at odds with each other for most people.
Click to expand...
Would it be possible to have surplus calories on your workout day and then have a deficit of calories on your exercise day. All the while maintaining a large amount of protein?
Click to expand...
Of course it's possible. A better question would be why you want to do that and whether it will help you with what you're trying to achieve.
 
Originally posted by: crt1530
Originally posted by: Skacer
Originally posted by: Special K
What crt1530 said is pretty much correct. Fat loss and muscle gain have more to do with your diet than anything else. In general, building muscle requires a surplus of calories, while losing fat requires a deficit of calories. You can see how these goals are at odds with each other for most people.
Click to expand...
Would it be possible to have surplus calories on your workout day and then have a deficit of calories on your exercise day. All the while maintaining a large amount of protein?
Click to expand...
Of course it's possible. A better question would be why you want to do that and whether it will help you with what you're trying to achieve.
Click to expand...

Building muscle is a very slow process, and the body is only going to respond to long term trends, not daily fluctuations. I've never tried what you are describing, but if you were to alternate days of eating 2000 calories (cut) and 4000 (bulk, just using made-up numbers here to keep the math simple), the net effect would probably be something like eating 3000 calories every one of those days.

There was a long debate about this on the board in my sig, I'll see if I can dig it up.

The short answer is - you aren't going to trick your body that easily.
 
I'm perfectly fine with you using an Anandtech or other forum thread as your Journal. Not sure if mods will care or not. You might want to get a bodybuilding.com or wannabebig forum account and maintain a journal there.
 
Anyone know if sparkpeople has a nutrition plan to gain weight? I only see the option for losing weight
 
Originally posted by: dbot
Anyone know if sparkpeople has a nutrition plan to gain weight? I only see the option for losing weight
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I don't know what sparkpeople is, but if you want to gain weight, the most straightforward approach is as follows:

What you need to do is start tracking exactly what you eat each day. Fitday makes it easy. You will also need a starting point for your BMR - this is the number of calories you would need to eat in a day to exactly maintain your current weight. You can find an estimate here - make sure to click on the link labeled "Daily Calorie Needs" to find an estimate based on activity level.

Now, eat that number of calories each day for a week, and track your weight first thing each morning. If at the end of the week, you have not gained a pound, then add 300 calories to your daily total and eat that amount for each day of the next week. Continue to track your weight, and keep making additions until you are gaining about 1 lb./week. I recommend getting 40% of your calories from protein, 40% from carbs, and 20% from healthy fats. Need help on what to eat? Check out this link

To ensure that the greatest porportion of weight gained is muscle, you will need to stick to a weightlifting program focused on basic compound movements. I recommend WBB1

Also, check out the link in my sig if you really want to get in depth with this. There are lots of knowledgable people on that board who would be more than happy to help beginners.

 
How about cardio? I'm running ATM, and I just started(well, sort of) so it would fit in OK.

I'm already borderline at 130/5'10" so no weight loss, but I don't want to or expect to gain weight either.

Today my workout consisted of about 30 minutes of running @ just over 2.8 miles (this is on a treadmill though, and something is fscked up with it. I ran a pre-measured route with my pops that was 3.5 miles, and we ran it in about 30 minutes. I didn't feel very tired at all. Today I ran what would statistically seem worse, but I was tired as !@#$ afterwards. I think the treadmill might be on an incline.
 
Originally posted by: TallBill
Running on a treadmill is not the same as running.
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crap, how much worse is it? i take it the same goes for rucking on a treadmill too. 🙁
 
Theres no way to quantify the difference, but you cant replace actual running or stair climbing or bicycling with a stationary machine.
 
Originally posted by: TallBill
Theres no way to quantify the difference, but you cant replace actual running or stair climbing or bicycling with a stationary machine.
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It depends what your goal is. If you are trying to become a better runner or cyclist, then yea, the machines probably aren't a suitable substitute for the real thing. If you just want a general high-intensity cardio workout, I don't see what the problem is.
 
I think wikipedia sums up the faults of a treadmill nicely:

# Lack of wind resistance makes running on a treadmill easier than it would otherwise be on an equal elevation grade outdoors. Training for outdoor races is complicated due to the subtle differences.
# Ordinary treadmills, even the expensive models at gyms and clubs, are not usually able to tilt at the steep slopes used on medical treadmills for standardized stress tests.
# Imposes a strict pace on runners, giving an unnatural feel to running which can cause a runner to lose balance.

Outdoors is only better in scenario 1 and 2 if you are training in specific conditions. If your run actually goes through some very steep hills or you run on significantly windy days. Otherwise these aren't even differences. The only major one is the 3rd one, and I find it more of a pro for treadmills, because it keeps you from slowing down. If you train hard on a treadmill and become a good runner, you will do fine outdoors as well. Infact, these cons are really only relevant if you are training for some sort of professional running, not just getting into shape.

If you can keep from getting bored on one, treadmills are excellent.
 
some suggestions

1) take it easy first week or two. If you are way out of shape, please stretch and walk then slowly add jogging to your routine.

2) DO NOT Do the quick diet, learn to eat healthy and you'll reach your goal(s)

3) eat healthy 5-6 times a day in small portions

4) It's OK to have a burger or piece of pizza every few weeks.

5) DO NOT weight yourself every day

6) HAVE FUN!!!
 
Originally posted by: Skacer
I think wikipedia sums up the faults of a treadmill nicely:

# Lack of wind resistance makes running on a treadmill easier than it would otherwise be on an equal elevation grade outdoors. Training for outdoor races is complicated due to the subtle differences.
# Ordinary treadmills, even the expensive models at gyms and clubs, are not usually able to tilt at the steep slopes used on medical treadmills for standardized stress tests.
# Imposes a strict pace on runners, giving an unnatural feel to running which can cause a runner to lose balance.

Outdoors is only better in scenario 1 and 2 if you are training in specific conditions. If your run actually goes through some very steep hills or you run on significantly windy days. Otherwise these aren't even differences. The only major one is the 3rd one, and I find it more of a pro for treadmills, because it keeps you from slowing down. If you train hard on a treadmill and become a good runner, you will do fine outdoors as well. Infact, these cons are really only relevant if you are training for some sort of professional running, not just getting into shape.

If you can keep from getting bored on one, treadmills are excellent.
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Well, I'm mostly using the treadmill for 2 reasons right now:

1. I have a tendency to overdo it when running. I'll run too hard for my specific time or distance goal. The treadmill keeps me from overdoing it.

2. It's a !@%& bitch to run a few miles, peter out, and wind up wasting a lot of time walking back the whole way. It is good for cooldown though... but I don't want to be walking for an hour just to get back home.

I do realize the need to run outside(and prefer it), it's just better IMO for me to use the treadmill right now.

when I can get back to running 8 minute miles(yes, I know, not a great time... but I JUST started back running again after about 2 years of not running) I'll start running outside again.
 
As for as going to the gym, using a treadmill, or natural running/cycling...Use what works for you, and something you will stick to. For me that is exercising and lifting in my house with freeweights and using my recumbent bike. I have a gym membership that I use as well so I can use the elliptical and treadmill, and so that I have access to more weights and some machines. I find it easiest to exercise at home.



I'm down 36lbs since late March. I have to really get back on track because I've been stable at a weight of 204-205 for almost a month now. I have to ramp the exercise and diet back up.

I'd enter the contest, but I've already changed so much it would be hard for me to make as good of a weightloss and muscle gains as I already have.
 
I am in..
I will post pics and other stuff later today. I need to lose weight and recompose.
Current weight: 180, Desired weight 150

Height 5'8"
 
I am in..
I will post pics and other stuff later today. I need to lose weight and recompose.
Current weight: 180, Desired weight 150

Height 5'8"
 
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