The Official Gym & Fitness Thread

Well, it doesn't matter how many she burns if she doesn't know here TDEE (total daily energy expenditure); this allows her to know how many calories she needs to consume to neither gain or lose weight. After she knows her TDEE, she can eat accordingly: if she wants to lose weight, she needs to subtract calories from her TDEE. To preserve muscle and only lose fat, most people subtract 500 calories from their TDEE. At a 500 calorie deficit, most people lose 1 lb per week.

Ex: If she finds out her TDEE is 2500 calories, she needs to eat 2000 calories per day, everyday, until her weight loss stalls. When her weight loss stalls, she needs to recalculate her TDEE because she weighs less than her original weight and she has a lower TDEE.

I'm sure you're wondering how she finds out her TDEE. Well, it's simple...go to iifym.com and there's a TDEE calculator that asks for her weight, height, age, estimated body fat percentage, etc.

The key is to make sure she stays within her limits of proteins, fats, and carbs. Don't worry, the TDEE calculator will provide all that, too!

Ex: My TDEE is 2945. To lose 1 lb of fat per week, I would need to eat 2445 calories. The calculator says that those calories need to be 350 grams of carbs, 139 grams of protein, and 61 grams of fat per day.

Staying at your limits ensures weight loss.

If, after a week, she doesn't lose a pound, she'll need to adjust accordingly. If she doesn't lose any weight at all, she needs to subtract another 500 calories or so off her TDEE. If she gains weight, she may need to subtract more.

Next, keep in mind that when a person goes from living a sedentary lifestyle to working out, their body makes changes. People who have lived a sedentary lifestyle don't have the muscle mass it requires to workout, so their body goes in to overdrive to create this muscle in order to keep up with the stress (newb gains). Muscle weighs more than fat, so a lot of people who begin working out actually gain weight because they're putting on muscle and simultaneously losing fat. So, she may be losing fat, but she's probably putting on the muscle required to workout. No, she's not going to look like a female bodybuilder, so don't worry; those women take steroids. This is what a fit chick looks like:



Jamie Eason is soooooooooooooooooooooooooooooo hot!

Anyway, last point: she doesn't need to just do cardio. She really needs to do a mixture of cardio and weightlifting. Cardio burns fat, but makes people look like a pile of bones. The girl pictured above (Jamie Eason), weight-trains and does cardio and she's one of the hottest chicks on the planet.

Girl on left = weight trainer/sprinter
Girl on right = cardio only (gross)




Hope that helps

 

TL;DR


So I went to the dr yesterday to get rid of this cough I've had for 3 weeks. She said if I didn't come in this week it would have turned into bronchitis. But that's not the point. The point is they weighed me at 162.6 lbs.

Now, I know that was at the end of the day and I was fully clothed so it doesn't count at all...but it made me feel good to finally see 160+ on the scale.

Feelsgoodman.jpg

 

Yeah I've told her that she needs to do some weight training, but she doesn't feel comfortable going where the guys are. She goes by herself, and I believe I've looked at the IIFYM a couple of weeks ago and I'm going to input the info again here in a few minutes but I think it will take her 2,500 calories to lose weight. She's got the myfitnesspal app on her iphone but doesn't use it and I just shake my head. Maybe I need to fix her what I think she needs to eat. Chicken breast, brown rice, and steamed vegetables and thats it.

 

This is her
Your BMR is:
1547
Calories/Day

Your TDEE is:
2263
Calories/Day




Not sure which other calculators I need to do for her. Probably the macro one too?

 

Yeah, weight training is essential. Tell her people don't care. There are plenty of girls at my gym that weight train and no one messes with them. I don't use myfitnesspal either. I like to write everything out by hand so I know everything I am eating is calculated correctly.

You should only have to use the TDEE calculator. It should tell her exactly how many calories to eat per day and what macros those calories should come from. As long as everything she eats conforms to that, she can eat what she wants.

 

Somebody wouldn't mind helping me with meals would they to fit her calories would they? Pretty much breakfast is the same 1-2 boiled eggs. Need help on lunch and supper.

 

It's pretty much trial-and-error. I start out by just listing meals I enjoy and could eat each day and add all the calories and macros up and remove and add things to get them to hit the numbers. It takes a while, but the results are worth it. Just get her to list a bunch of foods she could eat daily and then makes meals of them; they don't have to be clean foods, either. I eat bagels with jelly, baked lays, etc. on my diet and I lose around 20 lbs each time I cut. As long as she stays at her calorie and macro levels, she'll get resuts

 

In other news, yesterday's leg day got me like



Front squats are the shit. I'm excited to try zercher squats Friday

 

I am going to try the gym again tomorrow. I am hoping a few days into school was enough to bring out the true laziness of everyone and they quit waking up early.

 

http://youtu.be/UPTt6MgsOt8

 

Dafuk? You have a chance to post a legal pic of a hot chick wearing next to nothing (sprinter shorts), and you pick that caterpillar looking thing?

Next time go with Michelle Jenneke. Better yet, post her warmup video.

 

fuckin hipsters

Sprinter

 

Much better

 

I can't believe I missed that opportunity. I figured Ms. Eason was pushing the envelope enough lol

 

Fuck me. 10 sets of 10 squats. Figured I'd stay light so I did 185. After 8 sets I had to go back to 135

I already can't walk. I can only imagine what the next 2 days will bring.

 

Recommendations on a good belt? One that won't break the bank at $100 a piece?

In other news, my wife bought some new asics, workout leggings and 2 gym tanks (one says muscles and mascara and I forget what the other says, I think it says this beauty already has a beast, or some shit. If it doesn't say that then it should!) That's how I know she's serious about it, she bought new gym stuff. We're going tomorrow at 5 to get her a membership. Can't wait for her to start lifting with me and being back in the gym. She use to love it but after having the kid 8 months ago she's been too busy and this gym now finally offers daycare for kids 8 weeks and older while most do 2 years and older. So, to adjust for her Tuesday is shoulders and tris, Thurs back, Fri legs, Sat chest and bi's with cardio since it's Saturday and we'll have more time. Off on Mon and Wed. I may go Wed's before work for a 30 min cardio session to get ready for my pt test in April. My mile and a half is at 12:32. Would like to get it down to around 11:30. But, fuuuuuuuuck! I hate running! lol

 

What's the belt for?

 

I say save up for a good belt, not a cheap one

don't skimp on what could save you from a wheelchair IMHO

 

I would like a decent belt, just not lifting enough weight to need a high end belt that's $100+ Just didn't know if there were other options that y'all could recommend.

 

Tried to tell you. I did 135 10x10 for like 2 weeks before going up in weight. 100 reps of 135 is fucking tough! You're gonna look like a wet noodle come Friday lol