im 5'8 n a 1/2, 220 pounds...

[SunAlmighty]

i wanna get down to 190. what type of exercise and diet should i prescribe to in order to attain my goal?

[Da Boy Junior]

Diet

[killawill]

i wanna get down to 190. what type of exercise and diet should i prescribe to in order to attain my goal?



Sound like my last year.



Diet and exercise

[NippleTits]

Warrior Diet

http://www.dragondoor.com/success_stories/GiovanniLemm.html

Its a program based on living like a Warrior/Hunter in the paleo times.

You undereat during the day. Eating light vegetables and nuts/seeds. Maybe a coffee if thats what you need to wake you up. NO SUGAR, NO CANDY, NO SOFT DRINKS OF ANY KIND. They will make you acidic and give you cancer and hypoglycemia. :thumbsup:


After work, or school or whatever main Job it is that you do during the day(undereating phase) you go for your workout. The workout on the Warrior Diet is meant to be explosive and under lots of Controlled Fatigue.

Then after the workout, you have your Overeating phase. You will eat like horse for 4 hours. You start with vegetables..(Green Salad, Steamed Vegetables). Then Protein(Meat, Brown Rice and Beans), Then to finish Carbs.(potatoes, whole grain bread, fruit...wait a while after eating anything before eating sweets...You dont want to mix anything with sweets as it will bind in your digestive tracts and make you slugish)

[Paul Mooney]

go vegetarian for a month and watch the results

[NatiboyB]

Warrior Diet
http://www.dragondoor.com/success_stories/GiovanniLemm.html
Its a program based on living like a Warrior/Hunter in the paleo times.
You undereat during the day. Eating light vegetables and nuts/seeds. Maybe a coffee if thats what you need to wake you up. NO SUGAR, NO CANDY, NO SOFT DRINKS OF ANY KIND. They will make you acidic and give you cancer and hypoglycemia. :thumbsup:
After work, or school or whatever main Job it is that you do during the day(undereating phase) you go for your workout. The workout on the Warrior Diet is meant to be explosive and under lots of Controlled Fatigue.
Then after the workout, you have your Overeating phase. You will eat like horse for 4 hours. You start with vegetables..(Green Salad, Steamed Vegetables). Then Protein(Meat, Brown Rice and Beans), Then to finish Carbs.(potatoes, whole grain bread, fruit...wait a while after eating anything before eating sweets...You dont want to mix anything with sweets as it will bind in your digestive tracts and make you slugish)



I do the warrior diet myself but I think you are kind of leading him in the wrong direction. It is best to use the warrior diet with paleo servings but he should stay away from breads or milk at all.

During the day he can drink green tea, tea, coffee, water, eat grapefruit and veggies lol. But in small snack like portions. It's really just using your imagination to act like a hunter and I have my workout before my feast to act as if I just hunted down my food and am feasting.

When you are begining it's easier to just stay away from any food's period before feasting. The time frame you can eat is 4 hours... I work out at 7 so from 8 to 12 I can eat all I want but what I do is have a huge 1350 calorie milk full of veggies, protein, and good fat. You will adapt to less calories and your body will learn how to better utilize what it does get.

The best part about this diet is that if you do fall off you can just start from the point you fell off on.

This is really all just a diet called intermittent fasting.

Did you know that GOD said to eat two times a day and the third is with the devil?

I think fasting is the way to go plus you also save money on food you eat around the same total calories but after awhile you start to require less and less. Remember you eat until you are full. Then you take yo happy ass to sleep. Straight nugga shyt brah,

[Psutopshotta]

I do the warrior diet myself but I think you are kind of leading him in the wrong direction. It is best to use the warrior diet with paleo servings but he should stay away from breads or milk at all.
During the day he can drink green tea, tea, coffee, water, eat grapefruit and veggies lol. But in small snack like portions. It's really just using your imagination to act like a hunter and I have my workout before my feast to act as if I just hunted down my food and am feasting.
When you are begining it's easier to just stay away from any food's period before feasting. The time frame you can eat is 4 hours... I work out at 7 so from 8 to 12 I can eat all I want but what I do is have a huge 1350 calorie milk full of veggies, protein, and good fat. You will adapt to less calories and your body will learn how to better utilize what it does get.
The best part about this diet is that if you do fall off you can just start from the point you fell off on.
This is really all just a diet called intermittent fasting.
Did you know that GOD said to eat two times a day and the third is with the devil?
I think fasting is the way to go plus you also save money on food you eat around the same total calories but after awhile you start to require less and less. Remember you eat until you are full. Then you take yo happy ass to sleep. Straight nugga shyt brah,
son break this down for me so i can understand what your doing..you don't eat during the day and only eat at night? I don't get how that would make you lose weight...enlighten me brother

[NatiboyB]

son break this down for me so i can understand what your doing..you don't eat during the day and only eat at night? I don't get how that would make you lose weight...enlighten me brother


Yes. I don't eat during the day. Here is a normal day for me.


I wake up at around 0545 and go to some whack pt (Usually a little run and some calistenics).

Then I come home and drink some water/ green tea and pretty much that all I'll sip on thru the whole morning.

Lunch- I hit me a veggie juice (not V8) but some stuff I mix in my blender. And I'll also have about half a grape fruit.

At about 7 o'clock I go to the gym. I sip on a BCAA drink while I'm at the gym.

About 8 something I come home and eat like a homeless man. I eat a whole bag of broccoli and then eat a chicken breast (5oz) followed by a handful of almonds.



I lose weight because I am on reduced calories until feasting time. Your body burns fat over the course of the day as well as digests what you had and it has time to do all the clensing it needs to do as it isn't concentrating on breaking down the food I just had.

You will after awhile realize that you don't need all those calories and meals to stay lean and muscular. Once your body utilize nutrient's better you will gain more off of 30 grams of protein then 60. Plus think about it if your body is starving wouldn't it make better use of what it eats?

Remember you also only eat until you are full and if you become hungry again while in your 4hour eating window. If you don't get hungry again you don't eat. So you could have one day where you eat only 1100 calories and the next day eat 1800 the next day 900. You just listen to your body.


When we mention Paleo and Warrior diet we are basically just talking about eating like you were a caveman who could cook. You would eat meat(Fish,Chicken, Steak, Pork, Beef) veggies, fruit, nuts, seeds. You wouldn't eat bread nor milk. But I'm not saying you can't because I don't find anything wrong with milk.

So if you do the math on it look at some of the worlds great warriors the ancient romans were in great shape and lived the famine feast lifestyle. In fact Breakfast (End the Fast) alot of cultures only eat one meal. It's also recommended in pretty much all religions to fast I'm 100% sure all christians, muslims, buddist, Jews should fast iaw with there good book)

www.warriordiet.com

www.performancemenu.com

[Psutopshotta]

Yes. I don't eat during the day. Here is a normal day for me.
I wake up at around 0545 and go to some whack pt (Usually a little run and some calistenics).
Then I come home and drink some water/ green tea and pretty much that all I'll sip on thru the whole morning.
Lunch- I hit me a veggie juice (not V8) but some stuff I mix in my blender. And I'll also have about half a grape fruit.
At about 7 o'clock I go to the gym. I sip on a BCAA drink while I'm at the gym.
About 8 something I come home and eat like a homeless man. I eat a whole bag of broccoli and then eat a chicken breast (5oz) followed by a handful of almonds.
I lose weight because I am on reduced calories until feasting time. Your body burns fat over the course of the day as well as digests what you had and it has time to do all the clensing it needs to do as it isn't concentrating on breaking down the food I just had.
You will after awhile realize that you don't need all those calories and meals to stay lean and muscular. Once your body utilize nutrient's better you will gain more off of 30 grams of protein then 60. Plus think about it if your body is starving wouldn't it make better use of what it eats?
Remember you also only eat until you are full and if you become hungry again while in your 4hour eating window. If you don't get hungry again you don't eat. So you could have one day where you eat only 1100 calories and the next day eat 1800 the next day 900. You just listen to your body.
When we mention Paleo and Warrior diet we are basically just talking about eating like you were a caveman who could cook. You would eat meat(Fish,Chicken, Steak, Pork, Beef) veggies, fruit, nuts, seeds. You wouldn't eat bread nor milk. But I'm not saying you can't because I don't find anything wrong with milk.
So if you do the math on it look at some of the worlds great warriors the ancient romans were in great shape and lived the famine feast lifestyle. In fact Breakfast (End the Fast) alot of cultures only eat one meal. It's also recommended in pretty much all religions to fast I'm 100% sure all christians, muslims, buddist, Jews should fast iaw with there good book)
www.warriordiet.com
www.performancemenu.com
ok i get what your saying, but wouldnt this slow down your metabolism and have your body burning muscle as well?

[nalej]

that warrior diet sounds stupid. No nutrition would say something like that would work.

Just go with this. Spread out your meals from 3 to 5 meals. Eat more protein and less carbs, cut fattie foods and sugars. Workout. done.

[NatiboyB]

that warrior diet sounds stupid. No nutrition would say something like that would work.

Just go with this. Spread out your meals from 3 to 5 meals. Eat more protein and less carbs, cut fattie foods and sugars. Workout. done.


Ok. Ask your self this. Most nutrioniest aren't even in shape. Most don't even exercise. Most doctor's don't encourage weight lifting. The only thing they will say is go do long slow cardio. Most of America is overweight. So why would you listen to any of these quacks.

I know that back when the Romans and Greeks and Egyptians were running things they didn't eat 3 or 6 meals a day and I am quite sure they were in great shape.

Look at all these diseases we have diabetes, cancers, etc al. Look at all these drugs we are taught to ingest. Why are we doing it? Because the medical community told us to. How many doctor's do we know that even exercise more then just walk on a treadmill.

I'm telling you Paleo is the way to go (Meats, Veggies, Fruits, Nuts, Seeds). Now the warrior diet is more so for people who want to get back to there nutrional roots and not become reliant on foods.

Imagine you are a body you have a thousand jobs to do. And on top of that you constantly have to break down foods ever 3 or 4 hours that gives you less time to fight off aging, disease, etc al.

Now just imagine you wake up at 7 or 8 eat an apple and a little celery sip on water through out the day. You have just given your body time to cleanse it's self and guess what happens when you sit down to feast your body utilizes each and every nutrient you put into it better then if you are eating every 3-4 hours.

Warrior Diet is basically just a type of eating that is called intermittent fasting there are multiple ways to fast. And I suggested it because it is easier to follow this type of diet then it is to follow a zone type diet where you weigh and measure what you eat. And it is easier to graze and feast then it is to eat 5 to 6 meals especially if you are in school or work a job where you are out doors.

I have been on this diet for a while and I am 5'7 197lbs now and very lean. So while I have lost some muscle mass I have lost quite a bit of body fat and my energy level has went up.

Now tell me to you think the warriors and soldiers of the past set and ate 5-6 perfectly spread out meals a day or did they hunt there food down(good workout at the gym) eat and then go to sleep?

I'm not trying to sell anyone on the Warrior Diet really as much as I want you guy's to research intermittent fasting with paleo sources.



PS: Don't get me wrong every so often I will fall off and get some KFC or actually get a date and go get some Steakhouse or something. But it's so easy to get right back on the wagon after these diets it's to simple not to do it. In fact I venture that most teens and college students actually eat like this but choose the wrong sources to break there fast.

Paleo Sources
http://www.paleodiet.com/

[NatiboyB]

ok i get what your saying, but wouldnt this slow down your metabolism and have your body burning muscle as well?


That was the question I had as well. But after trying it I realized all that slowing metabolism stuff is counter intuitive. If you aren't eating as much as your were it doesn't really matter. And after awhile you will notice that you take less and less to get full. Regardless as long as you are alive your body is burning calories. You hit the gym your body burns calories. You leave the gym your body burns calories. And when you eat you burn calories. When you sleep you burn calories. And while you fast you burn calories but most importantly cleanse your body.

You will lose weight and it is healthy weight loss.



Also another diet you may want to think of is the Velocity diet. This is what I call a drastic diet but it has shown to have people lose 15-25 lbs in a month. A poster on here followed this diet and had good results. I don't recommend it because I would go crazy only drinking protein shakes and popping fishoil and flax oil pills. Here is a link.

http://www.t-nation.com/readTopic.do?id=546491&pageNo=0


Regardless of what diet you choose three facts remain. Choose good food sources, exercise, and eat less calories then what you eat now. If I were you I'd eat the maitenance calories for the weight I am trying to get to.

[RaulG]

that warrior diet sounds familier to me and it works.

Im joining the marines an i got to lose weight and my recruiter told me the way to do it is to eat nothing but fruits in the morning then around 3 or 4pm eat ur meal, NO FOOD AT ALL after 4 PM, then after 4pm u go run, then after u run u cant drink for about an hour or two...then u can drink all the water u want. Then just rest an do the same thing the next day.

Doing this i went from 195 pounds to 179 in about 3 weeks. And it would have been quicker but i didnt always follow the diet plan...sometimes id eat a burger or something late...

[NippleTits]

Actually


You Dont Starve yourself. Its called CONTROLLED FASTING. You are allowed to eat small pieces of fruit and vegetables during this undereating phase.

You stabilize your hormones and insulin by not constantly eating meals throughout the day. Triggering a natural Detox. You develop a hunger and appreciation for food.


If you want to be lean and powerful, this is the way to go. If you want bulk and unneccessary fat muscle, then I would suggest eating 6 meals a day. Never actually allowing your body to detox and leaving waste inside your body.

I could PM you a Link to the EBOOK if your curious SunAlmighty

[NippleTits]

ALSO,

Your body will only begin to use Muscle Tissue for energy after 18 Hours of Fasting. On the warrior Diet you will not go longer than 18 hours of Fasting. As you will have small healthy-mineral and vitamin heavy snacks with vegetables and fruits during the day.

[Diggy_Dat_Niggy]

Get some DNP, Winstrol, GH, some diuretics and Clenbuterol

[NatiboyB]

Actually
You Dont Starve yourself. Its called CONTROLLED FASTING. You are allowed to eat small pieces of fruit and vegetables during this undereating phase.
You stabilize your hormones and insulin by not constantly eating meals throughout the day. Triggering a natural Detox. You develop a hunger and appreciation for food.
If you want to be lean and powerful, this is the way to go. If you want bulk and unneccessary fat muscle, then I would suggest eating 6 meals a day. Never actually allowing your body to detox and leaving waste inside your body.
I could PM you a Link to the EBOOK if your curious SunAlmighty



Can you pm me the ebook I'll read it. Alot of people here fast and think starve but I graze like a cow off of celery, carrots, apples, and grapefruit lol.

[NatiboyB]

Get some DNP, Winstrol, GH, some diuretics and Clenbuterol



Diggy DNP is really dangerous you know this cat wouldn't want to use that. I am a fan of Clen and T3 but not for him. I however do say that E/C/A is great for a fatburner to someone who doesn't want to go into the Clen T3 stuff. But that DNP is to much.

[Psutopshotta]

Actually
You Dont Starve yourself. Its called CONTROLLED FASTING. You are allowed to eat small pieces of fruit and vegetables during this undereating phase.
You stabilize your hormones and insulin by not constantly eating meals throughout the day. Triggering a natural Detox. You develop a hunger and appreciation for food.
If you want to be lean and powerful, this is the way to go. If you want bulk and unneccessary fat muscle, then I would suggest eating 6 meals a day. Never actually allowing your body to detox and leaving waste inside your body.
I could PM you a Link to the EBOOK if your curious SunAlmighty
homie could you pm me the ebook?

[Psutopshotta]

That was the question I had as well. But after trying it I realized all that slowing metabolism stuff is counter intuitive. If you aren't eating as much as your were it doesn't really matter. And after awhile you will notice that you take less and less to get full. Regardless as long as you are alive your body is burning calories. You hit the gym your body burns calories. You leave the gym your body burns calories. And when you eat you burn calories. When you sleep you burn calories. And while you fast you burn calories but most importantly cleanse your body.
You will lose weight and it is healthy weight loss.
Also another diet you may want to think of is the Velocity diet. This is what I call a drastic diet but it has shown to have people lose 15-25 lbs in a month. A poster on here followed this diet and had good results. I don't recommend it because I would go crazy only drinking protein shakes and popping fishoil and flax oil pills. Here is a link.
http://www.t-nation.com/readTopic.do?id=546491&pageNo=0
Regardless of what diet you choose three facts remain. Choose good food sources, exercise, and eat less calories then what you eat now. If I were you I'd eat the maitenance calories for the weight I am trying to get to.
see this how my schedule went today..i lifted in the morning then had a protein shake right after that(around 7am) then i ate a lil fruit around 1:30..its a lil after 5 now and i'm just trying to figure out whats for dinner (prob turkey burgers)..is this the type of diet that should be low carb and its only a 4 hour window when you eat regular food correct?

[NatiboyB]

see this how my schedule went today..i lifted in the morning then had a protein shake right after that(around 7am) then i ate a lil fruit around 1:30..its a lil after 5 now and i'm just trying to figure out whats for dinner (prob turkey burgers)..is this the type of diet that should be low carb and its only a 4 hour window when you eat regular food correct?



Yes. It's a four hour window. It's not really low carb but try and eat 50 carbs worth of Brocolli or String Beans. It's fairly hard to do. So you will start your meal with a veggie bowl or salad and then you will eat your lean meats then some fats then veggies again and after that more water. You most likely will stop after the first round.

Remember you eat until you are full and then go to sleep.

[SUNZ]

pm me the ebook

[wolf2007]

Actually
You Dont Starve yourself. Its called CONTROLLED FASTING. You are allowed to eat small pieces of fruit and vegetables during this undereating phase.
You stabilize your hormones and insulin by not constantly eating meals throughout the day. Triggering a natural Detox. You develop a hunger and appreciation for food.
If you want to be lean and powerful, this is the way to go. If you want bulk and unneccessary fat muscle, then I would suggest eating 6 meals a day. Never actually allowing your body to detox and leaving waste inside your body.
I could PM you a Link to the EBOOK if your curious SunAlmighty
pm the link please

[Atlrocafella]

well i don't know if what im doing is working.. because i just started..

But I'll eat a fairly even breakfast... around 8,9...work out at 12...and than eat at 3 and 6, and thats it for the day..


it looks like its providing results as far as losing bodyfat.

[Ocean City]

I dont know how yall can go all day without eatin, im only 175lbs but I NEED to eat atleast three meals a day or I will hurt someone. forreal i cant function without food, and i dont mean no bananna for breakfast/apple for dinner that sh1t would make me even more angry. Especially not goin to the gym, how do you not eat before and after lifting?

[Paul Mooney]

stop eating alot of meat and processed shyt.


add raw garlic cloves to your diet every 2 days


cut down on dairy

[jadapiff]

Do some cardio. It's scary how easily you can lose weight if you train enough. I experience that during my dry periods. I once lost like 20-25 pounds in two weeks just thanks to cardio.

[NatiboyB]

Do some cardio. It's scary how easily you can lose weight if you train enough. I experience that during my dry periods. I once lost like 20-25 pounds in two weeks just thanks to cardio.



Your dry periods are you an amphebian or something???I know you aint' talking about in between wet cycles?

[Pronay]

celery & meth

[Spliff Star]

Why is it that I only see or hear about these ridiculous diets during the months leading up to summer? :laugh:

It's really as simple as what nalej said:

that warrior diet sounds stupid. No nutrition would say something like that would work.

Just go with this. Spread out your meals from 3 to 5 meals. Eat more protein and less carbs, cut fattie foods and sugars. Workout. done.

[NatiboyB]

Why is it that I only see or hear about these ridiculous diets during the months leading up to summer? :laugh:

It's really as simple as what nalej said:


What diet is weird are you talking about the idea that you dont need 5 meals a day or that breakfast actually means break fast and can be done at anytime of day.