okay. so ive been wanting to do this for quite sometime now. In this thread ill be sharing tips for living a healthy life. The other body building thread is all about lifting weights. It doesnt tell you about the nutrition and the workout routine you must incorporate in your daily routine. so i had a talk with shyber and he gave me a green light. Please note that when i say diet, it doesnt mean that i refer to the conventional way of diet as seen by most of us (i.e. leaving everything and starving yourself) . what i mean is simply your daily intake of food.
The purpose of this thread:
In this thread ill be sharing diet tips for the under and overweight folks. i will share the methods personally used by me over the course of my transformation of 2 years and the knowledge i gathered from different places. What beginners are most worried about when they think about going on diet is where to start. they will google it and maybe goto bodybuilding forums but they wont understand a thing coz those guys talk about really advance stuff.it happened to me too.
okay now that you have decided to live a healthy life. you can continue reading below.
First things first :
Firstly, you have to have a rough idea about the weight you should have. how much u have to gain/lose . To do this, you will roughly calculate your BMI(body mass index) and BF(Body fat %). you can use this site to calculate your BMI. when i started back in 2010, my weight was nearly over 110KGS. so i had to nearly drop 40KGs. currently i weigh 74KGS with a 31" waist. my lowest ever record is 72 with a waist of 30".
Its all about your mindset:
The most important thing that plays part is, how badly u wanna do this. It all starts in your mind. you can go on a healthy diet for a week or two but if u dont have a strong mindset,you will give up eventually. your motivation to this cause plays a vital role.Trust me on this, and you can ask the whole karachi team PG, i dont eat garbage no matter how much yummy it sounds or no matter how many ppl are eating it infront of me. if you are not loyal to yourself u cant do it. i havent had pepsi in God knows how long. im still living right ? one of my personal fav motivational quotes from the BB forum is "you have been giving yourself excuses for your whole goddamn life, its time to shut the hell up and train" and like arnold said "The mind is the limit. As long as the mind can envision the fact that you can do something, you can do it, as long as you really believe 100 percent."
The science behind nutrition:
Your body is just like anyone else's. you can shape it like arnold too. u gotta tell yourself that ur just like the rest. u gotta leave the "my body stores fat thats why im fat" mindset behind u. theres no rocket science involved. you can do it too if you put your mind to it. The one simple rule for cutting is "eating less". if u eat less, your body will start using the stored up fat and u will lose weight as a result. You have to calories you should intake for a healthy cutting. This is done by using the following method.
- Convert your weight from pounds to kilograms. Take your weight in pounds and divide it by 2.2. For example: 190 lb / 2.2 = 86.3 kg;
- Convert your height from inches to centimeters. Take your height in inches and multiply it by 2.54. For example: 67 in. x 2.54 = 170.1 cm.
Listed below are the equations, for both men and women, in order to calculate your Basal Energy Expenditure (BEE). Your BEE is the amount of energy you need in order to maintain your weight with no activity level. Therefore, your BEE is also equal to your total calories needed when you are active and trying to lose weight.
- Males:
66 + [13.7 x (weight in kg)] + [5.0 x (height in cm)] - [6.8 x (age in yrs)] = BEE (in calories); - Females:
655 + [9.6 x (weight in kg)] + [1.8 x (height in cm)] - [4.7 x (age in yrs)] = BEE (in calories);
After calculating your BEE (Basal Energy Expenditure, or target daily caloric intake for fat loss), you have to break up your calories into at least 6 meals a day. This is simple enough. For example, if your BEE is 1300, then 1300 calories divided by 6 meals = 216 calories per meal.
What should you eat:
Protein is the most important nutrition that we simply chose to ignore.it helps in losing fat and increasing your muscle mass. your ideal diet should consist of :
40% protein, 40 % carbohydrates(ill refer to them as carbs simply) and 20% of good fats.
NOTE: [SIZE=-1]A minimum of 10% fat is required or a serious essential fatty acid deficiency can develop.[/SIZE]you can use the following chart as per your need.
| PROTEIN | CARBOHYDRATE | FIBER |
| Turkey Breast | Oatmeal | Broccoli |
| Designer Protein Powder | Rice | Kale |
| Chicken Breast | Whole Wheat Bread | Spinach |
| Tuna | Baked Potato | Bell Peppers |
| Sole or Flounder | Rice Cake | Cauliflower |
| Red Snapper | Grits | Brocco-flower |
| Perch | Cream of Wheat | Green Leafy Lettuce |
| Halibut | Farina | Romaine Lettuce |
| Egg Whites | Pasta | Collard Greens |
Also note that you should :
- Daily, drink 64 to 80 ounces of water/water-based beverages, i.e. 8 glasses of water
- Include 2 to 4 servings of fruits each day.
- Include 3 to 5 servings of vegetables each day.
- Include 2 to 3 servings per day of calcium rich dairy products like milk, yogurt and cheese group.
- Include 2 to 3 servings per day of high-protein foods like fish, poultry, meat, dry beans, eggs and nut groups.
- Include 3-6 servings per day of Whole grain foods like rice, bread, cereal etc
- Include 20 to 30 grams of fiber like oats, wheat bran, raisins, vegetables, grains etc. each day
- Use fats, oils and sweets sparingly for energy.
- Limit salt consumption.
THE DO NOTS OF CUTTING:
- DONOT starve yourself. if u think that starving yourself is the answer to losing fat, u couldnt be more wrong. If you starve yourself, your body will hold on to all the fats thats already stored inside you . in other words you wont lose a damn thing. you can say that its a built-in mechanism to prevent fools from self terminating.
- DONOT keep yourself thirsty.
- DONOT workout with a heavy tummy.by that i mean dont goto workout after having a nice samosa/jalebi. ill append the post/pre workout shakes that u have to take.
- DONOT eat anything late at night.
THE DOS OF CUTTING:
- DIVIDE your meal into little meals of 4-6 times per day.
- workout atlease 3-4 times per week.
(thats all i can think of right now.ill update from time to time)
SUPPLEMENTS/STEROIDS USAGE:
many many ppl asked me in gym if i used any steriods. Personally im against steroids(any kind), but if u really wanna use them. i can tell u which one to take and from where in karachi u can get them. ive seen guys in my gym using steroids and i can tell u even after that i feel much better than them. But i have used protein based supplements. i can also tell you where to get them. ask me in this thread and ill write a detailed note on it.
FAQS: (these are the questions that guys ask me in gym.even tho im not a personal trainer, i try my best to help)
Q) I just wanna lose my belly fat. How can i do it?
A) when you lose fat, u lose it overall from your body. u can however do exercises for your abs. i personally hit my abs hard 2-3 times a week.
Q) is there any pill which i can use to lose fat?
A) there i no magic pill. even after all the supplements, u gotta work your ass off.the suppliments only give u a little bit of energy to do all that. the motivation is inside you.
I think thats it for now. ill post my before/after pic for a bit of motivation for you guys .that pic was taken like 5 months ago. im so much better toned than even that right now. i didnt have any abs in that pic but right now i gots it
Thats all for now folks. Hope u enjoyed it. took alot of time to organise and write all that.
THINGS TO ADD IN THIS THREAD:
- Workout routine for beginners . Check here!
- Specific Abs exercises . check here!
- Motivational tips Check here!. post2
- Cheap protein shake recipes . check here
PS: if you have any questions or you dont agree with something ,please share your thoughts in this thread. i dont check my pms regularly
Joker,
Remember;
"You dont get it by STARING, you dont get it by WISHING, you dont get it by DROOLING, you dont get it by HOPING, you dont get it EASY, you only get it by WORKING your ass off for it EVERY SECOND of EVERY DAY for the rest of your life".
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