DG4L's Exercise/Nutrition Support!

HEY GUYS!


Recently I've been hanging out on the Off-Topic thread and love chatting with everybody and about movies cuz I LOVE movies, but I've mostly been trying to spend my time at the "Personal Support" Section. I helped a few people out about girl problems and so on but the most I've been into is helping people out with there Exercise and Diet Problems. I believe I am the perfect person to support/help people with this because I myself have been overweight before and have delt with it for a long time.




Some Info About Me:
Freshmen Year in High School I was weighing in at 216 Lbs. and had a Body Fat % of 35% which if most of you dont know is really really bad. I was about 5"9-5"10 at the time and had a waist/jean size of 38". I then decided to go on a diet and start working out. I went on with this on and off for about a good 6 months. And then decided to go straight to just cardio and no work outs. I started doing "INSANITY" which is an alternate workout to P90X. That is when i first saw major changes in my body. After a year, I weighed in at 196 Lbs. and had a body fat % of 18% and after all that my waist size came down to 36". So the changes in my body by doing a workout/diet/insanity came down from 216Lbs > 196Lbs. a 20Lb Loss. 38" > 36" 2" off my waist. and 35% > 18% which is very good since i was almost obesed. For everyone who is just starting off I definately recommend trying INSANITY!




After a year and a half, I finally convinced my mom to let me start MMA. At which point my weight loss started to seem even better! After 3 months in MMA, I dropped from 196Lbs. down to 185Lbs. and my waist size went down another 2" down to 34". Also at the time by Body Fat % was dropped to 13-15%. After all this, i still wasnt satisfied since I still had a stomach hanging out. So for the next 2 months the biggest change in my life came. I decided to go Vegan! And this was the best decision i made in my life! Also I started watching my carbs, eating 100-150g of carbs a day! Much to my surprise as well I dropped significantly. My Stamina Skyrocketed up and I was able to last a long time without getting tired or out of breathe...I dont even think ive felt being out of breathe or tired in a while..unless i do my 5 hours of MMA training. And my stomach DROPPED like nothing.At the end I was weighing in at 172Lbs. with 32" - 34" waist line and I havent checked my Body Fat % yet but I hope it to be way less than 13%...




So my End Results:

Weight: 216Lbs. > 196Lbs. > 172Lbs.
= 36Lbs LOSS!
Waist: 38" > 36" > 32"-34"
= 6" OFF MY WAIST!
Body Fat%: 35% > 18% > 15% > Less than 13%
= 20% + Loss



So in other words, I am very well knowledged in Exercising/Nutrition and I am very well willing to help anybody on the site out who needs it. I am willing to write anybody a workout plan or let you know what foods to stay away from! So PM ME! or add my MSN!



Here is a Picture of me 2 years back and also a month back:

At the time of the picture, I was weighing in at 178Lbs. And now my stomach is even lower than before! Also, I have started Running/Swimming/Working Out AGAIN!



I will EDIT this thread once in a while to get some pictures up of me before as a child and also now and of me TRAINING!



Thanks for Reading guys! and PLEASE SUPPORT me on my goal to finally achieving my final goal of 2 years of having a 6 PACK! and also on my goal of me becoming a PRO MMA FIGHTER!

New Addition to Service!
I will write out a Workout for you around YOUR schedule, I will make a diet plan around YOUR budget [Will include what times to eat if you give me your time schedule]
This is all free but since it does take up some of my time Donations ARE Appreciated!
​

 

wow man I would like to congratulate you on your weight lost that takes dedication. Also good luck on getting a six pack

 

Thanks dude, ya couldve been done sooner but i got lazy a few times. I was originally gna be a personal trainer but my other plans got in the way of that. Im just hoping to help out some ppl on Sythe with this cuz i know alot of ppl go through everyday hoping for a change.

 

Glad to see you went ahead and made this

I'll definitely be coming to you when I need some workout advice.

 

haha for sure man, and ya i took ur advice on it lol

 

damn man u were a fat ass before. But youve really shapened up i must say

 

haha thanks?

 

I actually have a question now, is it better to exercise before or after I eat dinner. Normally I have dinner around 6 or 7 and I'll start my exercise at 8/8:30. Should I workout before or after dinner?

 

Oh wow nice!

 

When you workout doesn't really matter as long as you time your meals accordingly.

 

Doesnt matter, working out that late has its perks, at the same time if you workout before dinner you gotta make sure to eat healthy after your workout [no matter what time]. If your really trying to lose weight, its good to workout in the morning, since that speeds up your metabolism the rest of the day. But go with whats comfortable with your schedule. And if you workout and 8/8:30 and just have a protein shake after adn dont eat the rest of the night, thats good too. just dont abuse teh protein shake.

 

Wow man, you definetely went pretty far. Your first pic reminds me of where I am now.. I'm 18 around 5'4 and pretty overweight and I just got into college so I don't want it to get worse lol.

Got any ideas of what foods I should be avoiding? I pretty much just eat a yogurt and oatmeal (with milk) in the morning, afternoon maybe rice/lentils/beans and a can of tuna. later on maybe 2 boiled eggs with tuna and everything I drink with water.

Thanks

 

Ya for sure man, Ok. First of all, the lunch seems good except stay away from starch! And rice, well, contains a shit load of starch, so does bread! Starch/Carbs you want to avoid as much as possible. if your not exercising at all you should eat 100-150g of carbs a day and see a change in your weight. I eat that now and i exercise a shit load, lol. I know all people cant go vegan like me, but try seeing if you like soy or almond milk. Almond milk is actually really good, if you like it subtitute taht with regular milk. if you dont like it, go for 2% miilk. The oatmeal is fine but im guessing it has alot of carbs. OH! btw stay away from sugars as well!!

Ok for breakfast if you can find a trader joes near you, you can get a cereal called "go lean" made by a company named "kashi" i believe and that is very good if your tryin to lose weight, thats what i eat. Other than that the 2 hardboiled eggs you eat at dinner could move up to breakfast, ofcourse 1 egg could be full but the other must be egg white. I used to do 2 egg whites + 1 full egg.

For lunch, beans are good for you, keep eating that and tuna especially too keep at it, just cut the bread/rice/potatoes. you can eat baked potatoes but not too often as it stil contains starch. Also, BIG NOTE: STAY AWAY FROM ALL FRIED FOOD!! go for grilled you can eat grilled chicken few times a week.

Btw just an extra note, for snacks try stuff like spinach, celery, other vegetables...trust me when i tell you spinach is very good for you, and believe me sometimes i force myself to eat it cuz at times it could taste like shit but its good for you! and celery, is #1...celery actually makes you lose mroe calories as you eat. but dont just live off em haha.

Now, dinner. usually this meal you would like to keep small. So maybe a fist size grilled chicken with vegetables, or maybe a tuna minus the eggs. But keep this lite! just to let you know, green vegetables are the best for you, so if you whip up a salad with lettuce, spinach, brocolli, maybe some olives, cucumbers, etc...that would be perfect!

Avoid all late night snacks! READ THE INGREDIENTS!!! IF IT SAYS HIGH FRUCTOSE CORN SYRUP! STAY AWAY FROM IT!

Most ppl dont know that ketchup has high fructose corn syrup and its fake sugar it makes u fat!

And im going to college too and i find a shit load of time to work out and go to mma. so see if you can find maybe an hour a day to just run or work out. trust me its all worth it at the end.

any more questions feel free to hit me up!

 

Hmm, what other foods can you recommend for after a night-time workout? I usually eat yogurt with granola, then and some almonds, and sometimes a bagel or some toast. Are those foods good to eat after a workout? Is there anything else I could eat?

 

bagel, toast...not good after a workout has starch. ok after a workout, try eating a piece of grilled chicken that has good protein...if you dont drink a protein shake after. if you do try eating something called quinoa pronounced, Keen-wah, it has the same amount of protein as chicken, and its like rich but doesnt contain the amount of starch. eat that with vegetables on the side and thats the perfect meal after a workout.

 

Whole milk is better then 2% milk (if you want to lose weight). Also, milk is healthier for you then almond milk, you should only substitute it if you're lactose intolerant (or vegan, of course...).

Other then that, your post was solid. Good reply.

 

Thanks, I actually like the help...I still make mistakes as you can see and I like the corrections. Also, yes milk IS healthier but like me if your a vegan OR If you wanna go the Soy way which is very healthy, then switch over....but milk is probably the last thing u need to worry about. Any other types of food is the problem.

 

Wow it's like reading something that I have just written. HOLY SHIT man I just went through what you wrote and it feels like I am you. o.o

Everything you have written I have basically done in my pass. My whole life is basically playing sports, working out and becoming a bodybuilder and personal trainer. I am so happy to hear someone else like me on Sythe.

You got great determination as well. Your weight loss is impressive. I have never had weight problems before but I remember when I was always pissed I couldn't get a six pack. But I am sure you will get a six pack in no time. I actually started to get into bodybuilding to the very most after I got into big trouble. I guess it takes a wake up call to help you realize what you want in life. Even though I did work out and exercised 3-5 times per week and played sports there was one thing I had a problem with and that was fast food. Suddenly I just decided to make a goal and stick to it. After figuring out what is inside fast food and all that processed shit, for the past 3 years though I have done something that others couldn't and that was to not eat anything processed or artificial.

I remember actually thinking fast food was alright and good for you. I had to learn it the hard way. I remember starting to study everything from ingredients in fast food to nutrition facts. Figuring it out that this shit is horrible I had to stop eating it. Ever since then always going natural.

The only difference is you are a Vegan. I personally tried to become a vegan but it's just tough for me. I need all that grilled chicken that's loaded with protein to sustain me along with those egg whites.. Of course though I also drink protein shakes like you along taking many vitamins (up to 10-15 pills per day). What do vegans eat for protein anyways? I actually did try this one garden chicken where its like vegetable chicken and it says its vegan and it actually tastes good!

How do you keep being a vegan up!! Now that's something I possibly could never do. xD

I have actually tired the Insanity workout and it is actually pretty great! I actually didn't need it though but it definitely would work for someone else.

I basically eat everything natural and 100% safe for your body. Lots of my friends and family members tell me that I am crazy though. I actually was able to talk through to them as well. I even help my dad who was at 210 weight as a bodybuilder go all the way down to 165lbs.
That's was one step closer to get my six pack.

I have learned that the key to a six pack is 20% exercise and 80% is all in what you eat. I'm pretty sure you already know this though. After figuring this out I could get a 6 pack anytime I wanted to. As of now my 6 pack is slightly less than what I would have before


One thing that sucks though that has made me slip. I am on a medication called "Accutane" which has some of the shitty side effects. I have to still take it for one more month. The thing is I can't heavyweight or train at all, as it basically tears my muscles and I start having hallucinations. So yeah I had to put my bodybuilding on hold until October 1st. I still workout and do interval exercises to the minimum though as much as possible and push-ups especially diamonds still keep me in shape. Even got a punching bag at my house to work up my defense and control.

Well even though I never met you before, it feels like I have and have to say big grats on your achievements so far. That's a huge turnout on your part.
You really have gotten far at the very most.

You have got my full support! Good luck on your 6 pack goal!
Keep us posted though on your progress and maybe can get hold of you online sometime I mean you have no idea how much in common we have here

 

Wow, thanks alot man. I usually skip big replies but i read yours through. one thing i can tell you is how i stayed vegan, is the first month i ate meat once a week but no red meat...and if i ever crave meat SOOOOOO bad i just have a small amount cuz that releases stress too. And im not a vegan for the animal rights bullshit its for mma so i can have meat if i really really have to. As for protein i get it from beans, almonds, soy milk, quinoa especially...and heres a little secret for you if u ever wanna try vegan again...ur body doesnt need as much protein as you think..ppl drink 2 protein shakes eat meat all day...but u know what that does, it makes u shit hard...u shit out all the unnecessary protein..ur body only needs a few grams of protein tbh. Also, im glad to hear u helped your dad out, thats y i am doing this cuz i love helping ppl out who need it like when i needed it. I even help all of my friends out and my bro. As for my 6 pack ill eventually get it, i have no doubt in my mind. And that burger you had was a soy chicken burger...which is like a garden burger just a veggie patty. its very good actually i have it once in a while. Im actually eating one now, i know its late 10:25pm but i havent ate since 6:30am....and idk y i havent ate teh whole day but i havent been hungry...and thats not good missing a whole days worth of nutrients

 

Dude I respect you so much now because of what you just said. You didn't make a mistake, you answered to the best of your ability and there's nothing wrong with that.