Lifter problems
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If you want to lean up, then it's really about diet. Exercise alone doesn't burn a huge amount of calories.
From my reading on diet, there's no compelling evidence that any one approach is better than any other. Low carb hasn't been proven to be superior to low fat, or vice versa; six meals per day don't cause you to lose weight faster than the regular three or two; and anything that tells you to cut out entire food groups is probably a stupid idea.
All diets work by eating less than the body needs, so my general advice is to figure out what works for you, and try to stick to it. I'm a nerd, so like calorie counting with a rough If It Fits Your Macros approach. (Though this generally boils down to keeping an eye on protein intake, and making sure I don't eat too much sugar.)
As for a training programme, I'm a big fan of compound movements. Most people on this thread seem to lean towards powerlifting, so I doubt anyone will disagree there.
Programme choice is probably governed by your goals. If you're training for strength it's likely to be one thing, and for hypertrophy it's another.
I'm currently running a five day split based on a template from T-Nation. I chose it because it separates a couple of lifts a bit better than the one my PT gave me a few months back, particularly after it'd drifted from what was originally written.
A good resource is ExRx's list of programmes. These are barebone templates, and you plug in suitable exercises. They run from full-body routines, through to four day splits.
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This is a thread about lifting @Giles, not steroids. Nobody will look like that guy naturally ^^^^
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If you want to lean up, then it's really about diet. Exercise alone doesn't burn a huge amount of calories.
From my reading on diet, there's no compelling evidence that any one approach is better than any other. Low carb hasn't been proven to be superior to low fat, or vice versa; six meals per day don't cause you to lose weight faster than the regular three or two; and anything that tells you to cut out entire food groups is probably a stupid idea.
All diets work by eating less than the body needs, so my general advice is to figure out what works for you, and try to stick to it. I'm a nerd, so like calorie counting with a rough If It Fits Your Macros approach. (Though this generally boils down to keeping an eye on protein intake, and making sure I don't eat too much sugar.)
As for a training programme, I'm a big fan of compound movements. Most people on this thread seem to lean towards powerlifting, so I doubt anyone will disagree there.
Programme choice is probably governed by your goals. If you're training for strength it's likely to be one thing, and for hypertrophy it's another.
I'm currently running a five day split based on a template from T-Nation. I chose it because it separates a couple of lifts a bit better than the one my PT gave me a few months back, particularly after it'd drifted from what was originally written.
A good resource is ExRx's list of programmes. These are barebone templates, and you plug in suitable exercises. They run from full-body routines, through to four day splits.
@Alex I will disagree with one thing @Graeme has stated above, I am a firm believer that eating 6-8 healthy meals a day will make you leaner than eating 2-3 bigger meals per day. I've been on a regime of eating 6-8 times a day for about 6 years now and it's served me well. It keeps your metabolism working at full throttle. When you only eat 2-3 times per day your body will be more likely to store body fat.
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My two Cents:
1. It depends how much…
2. It depends not (at all) how often...
3. It depends when... (training day, carbs before and after workout)you eat.
That said you will lost weight with less eating than burning calories and you are allowed to eat a lot with a higher basal metabolism (what means more muscles).
Hope you find the right way for you @Alex!
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Portion size is very important. When eating 6-8 times per day you need to keep the portion sizes smaller and obviously eat healthy at every meal.
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There's nothing magical about 6-8 meals a day. There's not been a single protocol that works better than others when calories are kept the same as far as weight loss is concerned.
What is true is that some eating methods make it comparatively easier for a given individual to stay below their target.
Personally, I like IF + low carb. It works for me. If I start eating too often I end up eating the same portion sizes 3x a day instead of 2x, and if I add too much carb my portion control goes down the drain.
I personally believe that low carb is probably better for long term health, but you can absolutely get fat on low carb.
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@Alex glad to help.
@manufc10 I don't have a problem with eating six or eight times a day, or an IF protocol as @JDelage is doing. It's more a case of what works for you, and (most importantly) what you can stick to. I've found people get very prescriptive about what they think works, whereas the difference in outcomes between alternatives is often small.
@Giles I don't want to look like the steroid guy either.
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Since Maddy has been gone back to Japan, my "quality of life", as pertaining to food, has greatly diminished. Before she left, we had discussed going to a ketogenic diet for a while in the winter, to burn through our fat stores. Her leaving ruined that, lol! I'm just too lazy to spend much time in the kitchen, planning meals and cooking only for myself. So, what I have done is just IF, as you guys are talking about above. I eat a single meal a day (Between 3-6pm) at about 1400-1600kCal, and drink plenty of beer at night. I'm probably taking in well over 2200kCal every day, but I have still shed off 11lbs and 4% body fat, with 0 exercise.
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I'm no physician/dietician… Results not guaranteed, lol!
Just know with intermittent fasting, it will take a few weeks for your body and mind to adjust... Eating is a habit that's engrained in us through our individual societies and culture (Generally speaking, how we consume food, the amounts, the frequency, etc). Even when we're not hungry, we eat/consume calories. Breaking that cycle is difficult. Keep LOTS of water handy! When you start to feel "hunger", DRINK UP! It will fill your stomach, and satiate you, at least for a while. If you don't already drink coffee, I also recommend black coffee in the mornings to get you going. At least for the first few weeks, you'll likely need it until your body adjusts to burning your calories at a more even, steady pace.
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Some interesting reads above. I have gone from 61kg to 74kg in 8 months and that's pretty much from having 3 consistent meals a day. I find my progress is massively hindered by drinking beer on a Friday, as I then won't train on the Saturday (chronic hangover sufferer, ask Al :D) and end up eating shit like takeaways!
Haven't had a beer in 21 days and have beaten my deadlift and squat PB this month.
@UnTucked you seem blessed with a sweet metabolic rate!
