Inspired by: Noob trying to sell a weight loss guide
Introduction
Hello, X4NRSA here, or commonly referred to as James. I've been into bodybuilding for 5 Years now and I consider myself an intermediate/experienced lifter. I wanted to share some broscience and the methods I used to conquering fat loss.
My Story
I was 16 years old and because of depression I have begun to be overweight. I had McDonalds on a weekly basis and ate whatever I wanted, whenever I wanted. At this point, I realized it was unhealthy but because of the disease known as depression, I just kept on eating.
Fast forward a year and I am 17 Years old. I landed myself a gorgeous girlfriend (Im not sure how), Ive started to get over my depression bit I was still fat. I had a bad case of bitch tits and muffin top. I was about 230 pounds and 6'1. I wasn't morbidly obese but it was bad enough to be ridiculed by and my depression was not aiding me at all. I took a long look at my girlfriend whilst panting and sweating from all the sex. I realized, I need to stop being a fucking bitch and man the fuck up. All this bitch estrogen needs to become testosterone.
That was when I started the journey
Ideology:
What people have to understand is that its a lifestyle, having a diet and going to the gym and hating it is not healthy for your mind, you have to think of it as a lifestyle and not a torture mechanism.
You cannot flip your life around and change the way you live instantaneously, it takes time to transition and you have to ease yourself into the habit of things. It takes 21 days to develop a habit, so lets do it like this.
Have a strict diet for 3-4 days out of the week
Exercise 3-4 days out of the week
On the days you have the strict diet; don't exercise. Vice versa.
But James? Isn't dieting only 3 or 4 days to little?
No. If you put out ridiculous goals like dieting 7 days a week with 1 cheat meal every other week, you are setting yourself up to fail.
As you diet for some days, your appetite will shrink so on the days you dont diet, you wont eat as much as you usually did in the past.
Wtf do I actually do?
First and foremost, invest in these items.
Water Jug This is a 1.9L water bottle, that is the amount of water you should intake per day, fill it up in the morning and finish it by the night.
Food Scale - Depending on how serious you are; a food scale to measure everything you eat
Find your calorie maintenance point. Myfitnesspal will give you a general idea of what it is, I like to do -100 to be on the safe side. After you find your maintenance point, eat -500 calories of that. Myfitnesspal is a great calorie counter and you should record everything you eat if you are serious. Because you are in a deficit of 500 calories and assumung you diet for 4 days a week, you will lose 2000 calories a week which translate to a bit more than half a pound. As you increase the number of days dieted, this number will increase to 1 pound a week. In the first month, you will lose a lot more due to water weight and the shock your body will have.
Always remember, the number on the scale is not always correct.
Start walking every morning. Jog if you can but walking is good as well, take your dogs for a walk, go to the park, anything. Do it on an empty stomach.
Follow a workout routine.
I highly suggest Allpro's Workout Routine, its brought many results over the years with beginners.
Carb back loading is a magical experience.
To be continued
Introduction
Hello, X4NRSA here, or commonly referred to as James. I've been into bodybuilding for 5 Years now and I consider myself an intermediate/experienced lifter. I wanted to share some broscience and the methods I used to conquering fat loss.
My Story
I was 16 years old and because of depression I have begun to be overweight. I had McDonalds on a weekly basis and ate whatever I wanted, whenever I wanted. At this point, I realized it was unhealthy but because of the disease known as depression, I just kept on eating.
Fast forward a year and I am 17 Years old. I landed myself a gorgeous girlfriend (Im not sure how), Ive started to get over my depression bit I was still fat. I had a bad case of bitch tits and muffin top. I was about 230 pounds and 6'1. I wasn't morbidly obese but it was bad enough to be ridiculed by and my depression was not aiding me at all. I took a long look at my girlfriend whilst panting and sweating from all the sex. I realized, I need to stop being a fucking bitch and man the fuck up. All this bitch estrogen needs to become testosterone.
That was when I started the journey
Ideology:
What people have to understand is that its a lifestyle, having a diet and going to the gym and hating it is not healthy for your mind, you have to think of it as a lifestyle and not a torture mechanism.
You cannot flip your life around and change the way you live instantaneously, it takes time to transition and you have to ease yourself into the habit of things. It takes 21 days to develop a habit, so lets do it like this.
Have a strict diet for 3-4 days out of the week
Exercise 3-4 days out of the week
On the days you have the strict diet; don't exercise. Vice versa.
But James? Isn't dieting only 3 or 4 days to little?
No. If you put out ridiculous goals like dieting 7 days a week with 1 cheat meal every other week, you are setting yourself up to fail.
As you diet for some days, your appetite will shrink so on the days you dont diet, you wont eat as much as you usually did in the past.
Wtf do I actually do?
First and foremost, invest in these items.
Water Jug This is a 1.9L water bottle, that is the amount of water you should intake per day, fill it up in the morning and finish it by the night.
Food Scale - Depending on how serious you are; a food scale to measure everything you eat
Find your calorie maintenance point. Myfitnesspal will give you a general idea of what it is, I like to do -100 to be on the safe side. After you find your maintenance point, eat -500 calories of that. Myfitnesspal is a great calorie counter and you should record everything you eat if you are serious. Because you are in a deficit of 500 calories and assumung you diet for 4 days a week, you will lose 2000 calories a week which translate to a bit more than half a pound. As you increase the number of days dieted, this number will increase to 1 pound a week. In the first month, you will lose a lot more due to water weight and the shock your body will have.
Always remember, the number on the scale is not always correct.
Start walking every morning. Jog if you can but walking is good as well, take your dogs for a walk, go to the park, anything. Do it on an empty stomach.
Follow a workout routine.
I highly suggest Allpro's Workout Routine, its brought many results over the years with beginners.
Carb back loading is a magical experience.
To be continued
