I think I pretty much agree with this whole post. I never say being fat is O.K. Having excess fat is definitely debilitating physically, physiologically, mentally, and emotionally. Good post. Just wanted everyone to see (whoever reads my xanga anyway lol)
(Warning: Please consult a certified nutritionist before attempting any sort of diet plan)
Here's how to calculate maintenance level of daily caloric intake (had to grab my nutrition book from when I took the class at uni )
1. Calculate BMR (Basal Metabolic Rate aka how many calories you need to upkeep normal bodily functions)
Men use: 1.0kcal/kg Women use: 0.9kcal/kg
For men: (weight in kg) x (1.0kcal/kg of bodyweight x hour) x (24 hours/day) = BMR in kcal/day For women: (weight in kg) x (0.9kcal/kg of bodyweight x hour) x (24 hours/day) = BMR in kcal/day
so, activity level x BMR kcal/day = activity in kcal/day needed to support daily activity 3. Determine TEF (Thermic Effect of Food aka cost of calories to digest food... usually 5% for fat and carbs and 10% for protein... we'll use 5%)
5% x (BMR + Activity + Gain) = TEF in kcal/day
4. Determine total energy intake
BMR + Activity + TEF = TOTAL kcal/day
SOOOO.... For example, I'll use myself
BMR = 1.0kcal/kg x hour x 78kg (aka 172 lbs) x 24hours/day = 1872 kcal/day
Activity Level = 50% BMR so, 0.5(1872kcal/day) = 936 kcal/day
TEF = 0.05 (1872 + 936 + 500) = 165.4
Total Energy Intake to Gain: 1872 + 936 + 165.4 = 2973.4 kcal/day
This is pretty much on the money for me as I use fitday.com to calculate my daily intake of calories (fats/carbs/protein) and I've been hitting 2900-3000kcal/day and maintaining the same weight over the last several days.
As for gaining or losing weight...
+500kcal/day = +3500kcal/week
3500kcal = 1lb of fat
Fat = energy, so don't be scared! For those wanting to gain weight, energy is needed to lift more weights so you can gain more muscle mass (but you will gain some fat as well ). This can be varied if you don't want to gain fat fast, but you must increase your calories over your daily caloric intake to gain any weight at all.
-500kcal/day = -3500kcal/week
This means you will lose 1lb of fat per week.
What are you goals? What's your daily caloric intake? Are you trying to gain or lose weight? I'll try to answer questions, just write them in the comments!
I dislocated my shoulder past Tuesday. I was doing seated dumbbell shoulder presses. My friend thought that I pressed the 70lb dumbbells too easy and told me to go for 80lbs! So I tried. I lost control of it on the second rep and it flew backwards! My shoulder POPPED out. I crouched over in pain. And it popped back in... which caused even more pain.
“Man spends his life in reasoning the past, in complaining of the present, in fearing the future.” – Antoine de Rivarol
The Past April of 2006, I started off not being able to do 10 proper push-ups (elbows tucked to the body and keeping my body straight). I was pretty much 5’8” and 135 pounds of skinny fat. Y’know, the kind of person who just gets a flabby rounded stomach, but all the limbs look normal.
The real reason I started working out was because my girlfriend had just broken up with me and I wanted to show her what she was missing LOL that didn’t quite work out and I grew out of that reason quite quickly. I was also going through some family troubles, which I will not discuss, and working out was a great outlet to relieve my stress. I started to enjoy seeing my body change and getting stronger.
A couple months later, I did get some adjustable dumbbells off of craiglist for a pretty sweet deal and did a lot of floor pressing (no bench) and biceps curls. I think it’s implanted in people’s minds to do these two exercises first lol. But then I joined bodybuilding.com in September of 2006 and finally got a gym membership. I still didn’t go any lower body work for a bit and, by the end of 2006, I had gotten up to 150 pounds! I was quite ecstatic about that.
Over these past 3 years up until now, I have done a lot of logs on the bodybuilding.com forums for several companies. I’ve always been serious about training with weights, but not so good with training my diet and rest. I won’t try to justify my diet and resting protocol, but things are definitely going my way right now with a slightly adjusted diet and resting a lot more (because I’m jobless LOL).
The Present Currently (as of October 5th, 2009), I weigh just around 170 pounds, fluctuating 2+/- every time I get on the scale (for the past few days). Still 5’8” and I think I will be for the rest of my life until I start shrinking of old age (though I plan to die in a blaze of glory before I’m 30… saving children from a burning orphanage but getting caught by a crossbeam while passing the last child to a fireman ).
My current best lifts are: Squat 295x5 for 3 sets Flat DB Bench 85lb’ersx5, 85lb’ersx4 Decline BB Bench 205x5 for 3 sets Barbell Row 185x5 for 3 sets Pull-Downs 190/200 x8 (wide grip/close grip)
I don’t do deadlifts or rack deads. Deadlifts are pretty uncomfortable for me… something about my long legs and short torso that don’t work together very well. I haven’t tried sumo deadlifts yet, so that may be seen in this log as it fixes the long legs problems sorta. We’ll see. I know deadlifts are the king of exercises, and I wanna grow! But I’ve been making substantial gains without them too
The Future So the plan for this log is to BULK, BULK, BULK! I’m going for broke (and hopefully will not become broke in the process) and shooting for the stars. My goal is 200 lbs in one year. NOT 200lbs of LBM in one year. I don’t think that can happen naturally hahaha but 200lbs with a decent body fat.
After that, it’s time for Phase II: Cut, followed immediately by a Phase III: Peak.
That’s right, ladies and gents! Timothy Lee will be competing after he reaches 200 lbs!
The How As it goes currently, training is one body part a day with as much rest as I need in between body parts. I usually follow this protocol of body parts hit separately with rest as needed:
Legs
Chest
Back
Shoulders
Arms
Supplementation as follows:
Controlled Labs Blue Gene
Controlled Labs White Flood (white raspberry flavor)
Controlled Labs GlycerGrow
Controlled Labs Green Magnitude (lemonade flavor)
Controlled Labs Purple InTrain
Controlled Labs Purple WrAAth (grape flavor)
Controlled Labs Golden Gains
SportPharma Joint-V
SportPharma Multi-V
Kirkland Fish Oil One-Per-Day (taken usually twice a day though )
Random whey blends I have at home
Nutrition as follows: EAT MORE CARBS. I eat pretty much anything I want staying conscious to the fact I need about 180-200g of protein per day. Fats don’t bother me, but I do like to look at the labels to make sure I’m not eating too much or too little fats (but trying to keep saturated fats a bit lower). I really need to just eat more carbs. When I was going the Purple InTrain log, I gained about 10lbs and I think it was because I was eating way more carbs than before. With each meal, I would have that extra slice of bread… or that extra serving of rice… etc. It makes a big difference and I think that was what was missing from my diet these past couple years. Carbs are my friend, especially for my body type. I’m guessing 400-600g of carbs a day !!!
So… Enjoy the ride! This is going to be a long log as I journey to bulk, cut, and get competition ready!! This is definitely a war against genetics so feel free to give input, ask questions, and give a little love
1. I wish Google Maps had an "Avoid Ghetto" routing option. 2. More often than not, when someone is telling me a story all I can think about is that I can't wait for them to finish so that I can tell my own story that's not only better, but also more directly involves me. 3. Nothing sucks more than that moment during an argument when you realize you're wrong. 4. I don't understand the purpose of the line, "I don't need to drink to have fun." Great, no one does. But why start a fire with flint and sticks when they've invented the lighter? 5. Have you ever been walking down the street and realized that you're going in the complete opposite direction of where you are supposed to be going? But instead of just turning a 180 and walking back in the direction from which you came, you have to first do something like check your watch or phone or make a grand arm gesture and mutter to yourself to ensure that no one in the surrounding area thinks you're crazy by randomly switching directions on the sidewalk. 6. I totally take back all those times I didn't want to nap when I was younger. 7. The letters T and G are very close to each other on a keyboard. This recently became all too apparent to me and consequently I will never be ending a work email with the phrase "Regards" again. 8. Do you remember when you were a kid playing Nintendo and it wouldn't work? You take the cartridge out, blow in it and that would magically fix the problem. Every kid in America did that, but how did we all know how to fix the problem? There was no internet or message boards or FAQ's. We just figured it out. Today's kids are soft. 9. There is a great need for sarcasm font. 10. Sometimes, I'll watch a movie that I watched when I was younger and suddenly realize I had no idea what the fck was going on when I first saw it. 11. I think everyone has a movie that they love so much, it actually becomes stressful to watch it with other people. I'll end up wasting 90 minutes shiftily glancing around to confirm that everyone's laughing at the right parts, then making sure I laugh just a little bit harder (and a millisecond earlier) to prove that I'm still the only one who really, really gets it. 12. How the hell are you supposed to fold a fitted sheet? 13. I would rather try to carry 10 plastic grocery bags in each hand than take 2 trips to bring my groceries in. 14. I think part of a best friend's job should be to immediately clear your computer history if you die. 15. The only time I look forward to a red light is when I'm trying to finish a text. 16. A recent study has shown that playing beer pong contributes to the spread of mono and the flu. Yeah, if you suck at it. 17. Was learning cursive really necessary? 18. Lol has gone from meaning, "laugh out loud" to "I have nothing else to say". 19. I have a hard time deciphering the fine line between boredom and hunger. 20. Answering the same letter three times or more in a row on a Scantron test is absolutely petrifying. 21. Whenever someone says "I'm not book smart, but I'm street smart", all I hear is "I'm not real smart, but I'm imaginary smart". 22. How many times is it appropriate to say "What?" before you just nod and smile because you still didn't hear what they said? 23. Every time I have to spell a word over the phone using 'as in' examples, I will undoubtedly draw a blank and sound like a complete idiot. Today I had to spell my boss's last name to an attorney and said "Yes that's G as in...(10 second lapse)...ummm...Goonies" 24. What would happen if I hired two private investigators to follow each other? 25. While driving yesterday I saw a banana peel in the road and instinctively swerved to avoid it...thanks Mario Kart. 26. MapQuest really needs to start their directions on #5. Pretty sure I know how to get out of my neighborhood. 27. Obituaries would be a lot more interesting if they told you how the person died. 28. I find it hard to believe there are actually people who get in the shower first and THEN turn on the water. 29. Shirts get dirty. Underwear gets dirty. Pants? Pants never get dirty, and you can wear them forever. 30. I can't remember the last time I wasn't at least kind of tired. 31. Bad decisions make good stories 32. Whenever I'm Facebook stalking someone and I find out that their profile is public I feel like a kid on Christmas morning who just got the Red Ryder BB gun that I always wanted. 546 pictures? Don't mind if I do! 33. Is it just me or do high school girls get sluttier & sluttier every year? 34. If Carmen San Diego and Waldo ever got together, their offspring would probably just be completely invisible. 35. Why is it that during an ice-breaker, when the whole room has to go around and say their name and where they are from, I get so incredibly nervous? Like I know my name, I know where I'm from, this shouldn't be a problem.... 36. You never know when it will strike, but there comes a moment at work when you've made up your mind that you just aren't doing anything productive for the rest of the day. 37. Can we all just agree to ignore whatever comes after DVDs? I don't want to have to restart my collection. 38. There's no worse feeling than that millisecond you're sure you are going to fall after leaning your chair back a little too far. 39. I'm always slightly terrified when I exit out of Word and it asks me if I want to save any changes to my ten page research paper that I swear I did not make any changes to. 40. I hate being the one with the remote in a room full of people watching TV. There's so much pressure. 'I love this show, but will they judge me if I keep it on? I bet everyone is wishing we weren't watching this. It's only a matter of time before they all get up and leave the room. Will we still be friends after this?' 41. I hate when I just miss a call by the last ring (Hello? Hello? Damnit!), but when I immediately call back, it rings nine times and goes to voicemail. What'd you do after I didn't answer? Drop the phone and run away? 42. I hate leaving my house confident and looking good and then not seeing anyone of importance the entire day. What a waste. 43. When I meet a new girl, I'm terrified of mentioning something she hasn't already told me but that I have learned from some light internet stalking. 44. I like all of the music in my iTunes, except when it's on shuffle, then I like about one in every fifteen songs in my iTunes. 45. Why is a school zone 20 mph? That seems like the optimal cruising speed for pedophiles... 46. As a driver I hate pedestrians, and as a pedestrian I hate drivers, but no matter what the mode of transportation, I always hate cyclists. 47. Sometimes I'll look down at my watch 3 consecutive times and still not know what time it is. 48. I keep some people's phone numbers in my phone just so I know not to answer when they call. 49. I think that if, years down the road when I'm trying to have a kid, I find out that I'm sterile, most of my disappointment will stem from the fact that I was not aware of my condition in college. 50. Even if I knew your social security number, I wouldn't know what do to with it. 51. Even under ideal conditions people have trouble locating their car keys in a pocket, and Pinning the Tail on the Donkey - but I'd bet my ass everyone can find and push the Snooze button from 3 feet away, in about 1.7 seconds, eyes closed, first time every time... 52. It really pisses me off when I want to read a story on CNN.com and the link takes me to a video instead of text. 53. I wonder if cops ever get pissed off at the fact that everyone they drive behind obeys the speed limit. 54. I disagree with Kay Jewelers. I would bet on any given Friday or Saturday night more kisses begin with Miller Lites than with Kay. 55. The other night I ordered takeout, and when I looked in the bag, saw they had included four sets of plastic silverware. In other words, someone at the restaurant packed my order, took a second to think about it, and then estimate d that there must be at least four people eating to require such a large amount of food. Too bad I was eating by myself. There's nothing like being made to feel like a fat bastard before dinner.
True
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). This can be varied if you don't want to gain fat fast, but you must increase your calories over your daily caloric intake to gain any weight at all.
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