The Official Gym & Fitness Thread

Thanks guys, I’ll do more research online and try to figure out what my TDEE is etc. I’ve been just going to the gym and doing basically the same routines and every now and then adding a new exercise once I feel I know how to do it with correct form. My diet varies and I’m not as strict in that area like I used to be. I’m certainly trying to slim down my tummy area and build everything else up. I’ve been having a tough time getting those clean lines with my pectorals. Primary the outside/lower pecs.

 

This... although there is a fat minimum - roughly 0.4 grams per pound of body weight.
You can eat to little fat, contrary to popular belief.

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If you want to get scientific, ketone and low-carb isn’t bull-shit. There is a lot of science show that a calorie is not a calorie, you can gain body fat easier on carbs. There is a movement to change how we measure food energy for this reason (a calorie is not an accurate measure of energy produced metabolically in the body). The thermogenic effects of each macronutrient is different.
However... this is information from a fat loss perspective irrelevent information for a newbie or someone not looking to be a physique competitor.

Where this is important is just general nutrition for health. It’s why carbs cause heart disease and not dietary fat.

Sorry, Ima biochem nutrition nerd

#LayneNortonPhD #LyleMcDonald

 

Did you post the lifts on the gram? I will go check now...

 

Worry about building mass first, then you can focus on cutting fat to show mass.

It’s hard to cut to show mass that isn’t there.

 

I’m a personal trainer but all my clients are more so trying to lose a ton of weight than trying to stay motivated in a gym setting, which sounds like what your issue is. A “coach” would be better than a “trainer”

I also have my own coach but that’s for meet prep, etc. He’s only $75/Mo but he’s not all that hands on. He gives me my program and I send him videos etc. to critique. He’s always available for questions and what not as well. A few times a month we end up at the gym together and he’s more hands on in that scenario...

If you don’t have a specific goal, like a meet, fat loss, getting aesthetic af, just find something online and stick to it for 6-8weeks and then switch it up. Or find a buddy to workout with, sometimes the best motivation is just accountability. Start videoing yourself with the intent to post it so you know you can’t slack off if you always have to lift alone. Just imagine the world is watching...

He was certified by the street...


















...and Oscar Meyer

 

No certified by Pop Tarts sponsored by Crocs

 

Now you’re describing me

 

Diet is extremely important. However, just because it hasn't worked for you doesn't mean it's bullshit. Thousands and thousands of people, including myself, have had success with these approaches.

^^^ YES

Fat doesn't make you fat, carbs do.

@zacharypaul89 is absolutely correct when it comes to the overarching theme of calories in/calories out, but there is so much you can do to manipulate the composition of the calories "in" that can make a big difference.

 

Fats make you fat too lol...

I just readjusted my macros to swap some fats out for carbs. 1. I was pudgy. 2. I was lacking energy. Now my body fat is dropping (slowly) and my energy is up.

It’s different for everyone

 

You're 100% right. Different for everyone, which is why i would caution someone to accept that the low-carb approach is bullshit without trying it first for themselves. Not saying it will work for them, but saying they shouldn't completely disregard it.

For me, carbs have the same effect fat does for you - higher body fat %, low energy.

 

I'm not saying paleo, low carb, etc. are bullshit, per se, but that the overall theme of fad diets are bullshit. There is no miracle diet out there that will make you lose weight magically. People have success with things like paleo, low carb, zone, Atkins, etc. for one reason: a caloric deficit. Unless you've got something wrong with your body, eating a deficit at a 40/40/20 macro ratio is gong to give you the same results as eating at a 50/50/0 ratio. You can lose weight eating nothing but fast food if you're at a deficit.

I've done keto and I think anyone who's ever cut has done low-carb dieting and they work, but only because you're at a deficit. There's no point in starving yourself of carbs, your body's natural energy source, for no reason. The majority of people that do these diets think that it's the content of what they're eating that is causing the weight loss, when it's really the amount. For the majority of people, low carb dieting will have no greater effect on fatloss than low fat dieting. The only time it's noticeable is when your body fat is low enough to be able to physically tell a difference in lowering carbs due to the water retention.

That being said, I think everyone but "big sugar" is willing to admit that carbs are bad for you from an overall health perspective, opposed to (healthy) fats, but from a fatloss perspective, I don't think lowering carbs vs lowering fats will get you to your end-goal any faster.

I agree with everyone that you can tell differences when adjusting macro ratios and everyone responds differently. Personally, I prefer to keep my carbs high because I enjoy the fuel for my workouts because I lift heavy. When I cut, I cut carbs, but not to the point that I'm hyperventilating from lack of energy because, unless you're walking on stage, it's pointless.

TL;DR: The majority of people that do these diets think that it's the content of what they're eating that is causing the weight loss, when it's really the amount.

And fats do make you fat. Carbs will, too. Protein will, too.

 

What about Oreos

 

That's the key to benching over 315

 

I would agree with everything you said but this, but that's because I drink the low/no carb kool aid, and I admit that.

I do believe that the type of calorie you eat can have a difference on your fat loss, e.g. you would lose more weight if you ate 600 calories (arbitrary number) of fat as opposed to 600 calories of carbs. I think we could all agree that an Oreo has different effect on your body than a cup of vegetables. But, both may contain the same amount of carbs. The point is your body processes different types of food differently, and if you are going to be operating at a deficit, your fat loss would be accelerated by starving your body of the main energy source (carbs) so that it can easily turn from burning its carb reservoir to burning your body fat. Eating high fat helps your body do this quicker and more effectively.

But that's just, like, my opinion...man.

 

Since what you all are talking about right now is right on topic with my current meal plan, I’ll chime in. Keto has been working wonders for me. I eat the same 3200 calories per day I did before, but now I eat 75% fat, 20% protein and <5% carbs. And before anyone asks, I ate super clean before just at much more conventional ratios. Strength went down for about 4 days during the keto-adaptation phase but I’ve set new PRs since so no loss of strength for me. As far as I can tell, almost all fat and water loss.

 

I thought you were all about the Chips Ahoy?

 

Are you consistently Ketone 100% of the time or do you do re-feeds every 7-10 days?

I've been interested in trying Ketone for a while just to see how it goes, I'm just curious. I usually feel pretty awesome on low carb (under 100g per day).

 

I kept my carb intake under 35 total carbs and 20 net carbs per day for 35 days. I just did my first refeed. Right after eating carbs again, I felt the normal "carb coma". The next morning, my muscles felt fuller after replenishing the glycogen stores, but my energy levels were down. I think I'll try to refeed every 7 days for the next 5 weeks to give it a chance. I'll report back after.

 

The calories you eat do make a difference.

Your body metabolizes carbs, fats, and protein differently. To simplify an incredibly complex process, your body burns calories (uses energy) to consume calories (create energy). Carbs are the easiest to reorganize into glucose to use for energy (they are already in the proper CH2O form). That simply means your body uses less energy to use carbs as an energy source. This is not optimal if you want to lose weight. You want your body to use an inefficient means of utilizing energy because overall you will be using more energy to create energy.

When you are in ketosis - how your body utilizes and produces energy entirely changes.

While everyone is different, no one defies the laws of physics. FACT: Low carb diets are a more efficient means of losing body fat.

But low carb diets are not necessarily the best means for everyone to reach their over all fitness, health, and physique goals, and of course not everyone feels the same on those diets. I feel great on low carb, I know other guys that want to kill themselves on low carb (almost quite literally, they feel so bad). Also not everyone could adhere to a ketone or low carb diet - and what you can't stick to will not work for you.

If someone were to go ketone - their total daily caloric consumption should go up in order to maintain their same weight.

Of course while quality of calories matters, that does not mean that quantity is still not important. You eat too much you will get fat.