Let me preface this right quick before getting down and dirty. As some of you know I like to pop in with a thread here and there in the lounge to talk about stuff other than IM. About half my income comes from bhw'ers, or joint ventures I picked up from here, so I like to give back when I can. I've been pretty busy lately with some bullshit, and I really wanted to get this thread up before the summer, but better late than never. I don't sell anything related to what I post about, it's just things I am both passionate about, and love discussing. I know of at least 3 dudes who have made $xx,xxx from my FREE Blackhat Real Estate thread. Working full time online comes with the added effect of becoming sedentary. I fell trap to this, and you either have or will too. Instead of chasing a bear through the woods for food we go to wal-mart with a debit card. Society has changed to fast for evolution to catch up, and our bodies are still built the same way. The result of this combination = increased bodyfat, waistlines, and heart disease. Disclaimer: I am a certified personal trainer, I train about 2 dozen marines pro bono to get them ready for combat deployments, and help them score better on their fitness tests, or drop weight for re-enlistments. I am however not yet certified in nutrition, so all advice here should be taken with that in mind.

Below is what has worked for me, my marines, or my friends I have helped. I have also helped a few bhw'rs get jacked and tan via aim and whatnot over the past 6 months or so. If they want to chime in then go on. Also please no hating. I suck at writing, and I really don't give a fuck if you don't agree with me. This shit worked for me, and has worked for dozens of people I have helped along the way. I love helping people reach there goals when it comes to this, and all haters will fall on deaf ears. If your into this shit too though I would appreciate it if you pitched in to help, and I always dig on constructive criticism.

What this is!

This thread is about losing weight and/or gaining muscle mass. There is a good chance if you are reading this you fit one of the following builds. Before you take offense to this, realize this thread is not meant to be insulting. I've been through it. Check your ego at the door and listen. Before you think "I'm just going to get rich with IM shit and fuck hot chicks, fuck getting my swole on". Shut up. Life is not like the movies. Yeah you may snag the occasional make-out session with a local barfly by flashing a few Benny's and wearing a nice watch, but guess what. That 40 year old construction worker at the end of the bar wearing his carhart, and work jeans fucked her in the parking lot last weekend. Confidence is key. I'm not going to get into how to get game or pick up chicks, or shit like that in this thread. That shit is even more of a science than macro-nutrients and caloric intake/deficits and shit. Let's just say with the economy tanking more women are okay with fucking broke dudes, as long as they are decent looking. Unless your making Harro kinda cash you probably wont get much poon because of your money. You will however end up buying too many drinks for chicks who have no intention of giving you some lovin.

Anyway here are the groups!

Fat/Obese-
You are fatter than you think, believe me. It took me years to accept the fact that I was not just stocky. I played on the line during my high school football years, and I was always told by coaches to eat, lift, eat, lift, eat, lift. What they forgot to tell me is that after school ends you need to cut back on the eating. I was a decently solid 205 when I graduated (turned 19 the day I graduated, and by the time I hit 21 I was ~250, and worked out every year or so lol. Keep this in mind before you think I am being insulting or talking down to you.

Skinny Fat -
You are around or below your ideal weight for your age and height. Somehow or another you don't have any definition, your ribs are the closest thing to abs that you see, and your arms look way to small for your body. You probably have bad posture, and you probably eat 10 times worse than the fat/obese group.

Normal -
Your probably skinny fat, but just in case you are in the normal group I will throw this in there. You probably played sports when you were a teenager, and you can hold your own in the spur of the moment pickup game at the park. You just want to put some mass on so you have arms/abs/whatever.



Losing Fat
Now that we got that out of the way I am going to address the Fat/Obese group first. I lost about 145 lbs within about 6 months, using not the most healthiest of methods (running around 7 miles a day while eating ~650 calories). I don't really suggest this in hindsight. I did however do a good job keeping the fat off. The biggest reason I don't suggest this is you probably wont be as disciplined as I was about gradually increasing your calories after you hit your target weight. Your metabolism will be a train wreck, and your stomach will not stay skrink wrapped for long.

The most important thing you have to realize is how calories work. In order to lose weight you have to consume less calories than you work off. Depending on your age, weight, height, activity, genes, etc. you will have a daily total of calories that you burn through the course of a day. There are a variety of calculators/charts on google that will help you find yours.

A pound of fat = ~3,500 calories
In order to get rid of a pound of fat you need to have a DEFICIT of ~3,500 calories. Some people swear by this number, but I try to use it as a rule of thumb. Before I go into how to burn more calories, I am going to explain a little bit more about them, by telling you about the 3 main macro-nutrients.

Protein - 1 Gram = 4 Calories
This is going to be your new best friend. I could write a god damned book about it. It's essential for losing weight, building muscle, and life in general.

Carbohydrates - 1 Gram = 4 Calories
Think energy. Think rice. Think Sugar. Think moderation. The twats behind The Atkins Diet would have you believe carbs are the devil. That's pretty much bullshit for anyone not wanting to look like Moby with saggy skin. You NEED carbs. They are just as important as protein to any weight loss/gain diet. There are simple and complex carbs. Each have their place, but for a weight loss diet you are going to want to eat foods with complex carbs. They are slow digesting, and you can find them in whole grains foods, brown rice, etc. You can get damn near any noodle now in whole grain for about the same price, and they taste the same.

Fats/Lipids - 1 Gram = 9 Calories
I know what your thinking. Holy fuck there are over twice as many calories per gram of fat than in carbs/protein. That means in fatty foods there are over twice as many calories per bite. That means it takes you more than twice as many calories to be full. See where I am going with this? Like carbs though fats get a bad rep. They are also pretty important in most diets (in moderation).

Diets
Now that we know how that works I am going to get to give an example of some diets. I not only lost over 100 lbs at one go, I've since dropped 15-20 lbs tons of times. I have this shit down to a science. I know my body, and how it reacts to what. Yours will be similar, but different in a few ways. I have fucked around with pretty much any diet you can name (not you atkins, fuck you). Before you start to think this shit is complicated... it's not. Before giving you info on diets we need to get some shit outa the weigh. Remember 1 lbs of fat = 3,500 calories. So if your diet consists of 1,500 calories, and your burning ~ 2,500 daily, you can expect to lose just under 10 lbs of fat a month. That is just a guideline, and that's weak sauce.

!!!!! IMPORTANT!!!!!!!
Here is my favorite calculate for BMR. This is going to be important if you want to set goals. Go there, be honest, and figure out your daily caloric expenditure. BE HONEST.


Weight Ins
Weight yourself in the morning, after a good long piss and before eating/drinking anything. You are going to lose 10 lbs within a week or two when you first start that is mainly just water weight. I suggest weighing yourself only once a week or so after a few weeks, or you will be driving yourself crazy when you don't see results day to day.

Okay we got that out of the way, so here goes. This is an ideal fat-loss diet. It's not the one I used, but I would if I had to do it all over again.

Most people eat around 2-3 large meals a day. Fuck that. You want to be eating 4-6 small meals daily. There are a few good reasons for this, one is to avoid getting your body into famine mode. Your metabolism will drop like crazy if you cash diet. Also calories are burned while your body is digesting whole foods. This is kinda like working out even when your not, but not really.

First let's take your BMR, you did figure that out right? CALCULATOR .Experts say when someone is trying to lose weight through diet, and diet alone, you should be eating less than 40% of your calories from carbohydrates, and 30% of your calories from protein and fat. This is what most nutrionists suggest. Personally I get my fatties on 60% protien 30% carbs, 10% (good) fats. This is harder than it looks. Remember how calorie dense fatty foods are? Well non fatty foods are the opposite. I have to force feed myself to get 700 calories from chicken and brown rice, while one burger from BK would get me that much and I would still be hungry The shit is TOO filling. On a diet this is great. So let me break down my suggested diet with a demo.

Let's say your BMR is 2,500. You decide to get on a diet with a 1k calorie deficit a day (remember were not talking about getting you training yet, which fucking sky rockets your BMR, and calorie deficit). In order to follow me diet, you would need to eat the follow breakdown of macro-nutrients spread out over 4-6 meals a day. This is just a guideline to get you thinking..

60% Protiens ( 900 Calories) = ~225 Grams
30% Carbs (450) ~ 112 Grams
10% Fats (150) ~17 Grams
Total Daily intake = 1,500 Calories)

This is where things get tricky. Each of the three basic nutrients also have sub categories. There are faster/slow acting carbs and proteins. There are good/bad fats. A good rule of thumb is avoid refined sugars. I will get more in depth as the questions come in about these.

Diet Killer 1:
Booze, This one should be obvious. Along with being dense with tons of empty calories, alcohol also has been found to fuck with the fat burning process. There are a few other more scientific reasons that are beyond my scope, but booze is bad. If your gonna booze here are some suggestions on what to drink and what to avoid. I don't suggest drinking while you first lose the weight, mainly because even if you follow strict guideliness and use moderation, when you do drink you typically don't give a fuck about what you eat, and it's hard to workout on a hangover. Lest we forget we don't want to be dehydrated for our diet or training.

Do Drink: Bacardi and Diet, Straight Shots, MGD 64, Michelob Ultra.
Don't Drink: Mixed drinks, redbull drinks(unless sugar free), Pop (soda if you want to be a cunt about it). Most mixed drinks hover at around 400-500 calories a pop, and are full of more sugar than booze. A bacardi and diet has around 80 calories, while a margarita often comes out to 600+ calories. Drink smarter!

Diet Killer 2:

Friends/Girlfriends. They are likely skinny fat, and will be the first obstacle to eating clean. I fell into this trap a year after losing the weight when I got engaged. It's easy to eat bad when your getting regular wuss, or everyone else at the table is pigging out. Try not to eat out, and when you do get a grilled chicken ceasar salad or something. Most places have it, and if they don't find something along those lines. Don't worry about what people think, after a few times they will start to respect your discipline, and I don't give a shit what your girl says, she would much rather be fucking a dude without a gut, and ideally some solid arms to grab on to. Believe me I can tell the difference in how girls fuck me now, and when I was fat. It used to be more doggy style, and less riding. Nothings hotter than when the chick feels like she's fucking a porn star, and decides to lick your abs and feel your arms while she's going to town. So throw that I love you for you bullshit out the window right now. MOST chicks would prefer a healthier you. Even if they already love the fatty mcfatpants you.


Diet Killer 3:
Gatorade, Pop (soda for the cunts).
You are not tiger god damned woods. You don't need a fucking gatorade every time you sweat. This one was hard on me. I used to drink a 2 liter + of pop a day. Now remember how calories work? Yeah over 1k in empty fucking calories a day, and I wondered why I was fat. That's + 1 lbs of fat every 4 days or so. Gatorade is full of sugar and shit. It's actually got it's place too in my diet, but I lose over 5 lbs in sweat every time I train, and even then I still rarely kill a 32 oz. If your from the south and you drink sweet tea cut that shit out too. I am addicted to unsweet tea now. It's normal up north, but now that I live in NC people look at me like I am crazy. It, along with black coffee has 0 calories, and since it's got our favorite stimulant caffeine you actually end up burning calories by drinking it.


Diet Killer 4:
You. You are human. It took me a few times to realize this shit is a journey, not a destination (thanks Bruce Lee). I am still evolving. I lost the 100 lbs fast, but ended up skinny. I lost all my muscle mass, and I wound up looking like every other skinny guy out there. To me, as a man I would rather be fat than skinny. So I switched gears, cut back my running, got on a bulking diet, and started lifting again. My friends back home don't see me that often and they call me a shapeshifter. Everytime I go home I look different. I moved to nc then lost all the weight so at first it was skinny. Then I got on a body building type program, got a v taper going, bigger arms, and it was "built".
Then I switched gears and started doing a crossfit type style training (think the thing the guys in 300 did), and I started to look athletic. The key is to never quit. You just switch gears. When you hit your target weight, start trying to put some mass on, while keeping your body fat the same. I went from a skinny 145 ( 7% bodyfat), to a ripped 165 (5-6% bodyfat).

One day it's gonna happen like it did to me. You wont realize your getting skinny. You will hop out of the shower and not recognize yourself. Your ass, your back, your gut. Everything will be different. It's a progressive change, but it will hit you all at once. I still thought I was fat at 145, you WILL develop manorexia. You can't lose this much weight without geting some deep seated emotional issues.

Now that we got your diet under fucking control let's figure out how to both increase your metabolism AND increase muscle mass. This is where we pick back up with you Skinny Fatties. I am going to approach them a little differently though, since the goals are usually the opposite... to GAIN wieght.

--------------------------END OF DIET SHIT---------------------------

Training: Sell your soul for swole! Okay like calories, and diet this is a vague title for a broad term. Training can cover muscle gain, fat loss, or both. There are as many styles of training as there are trainers. I've done a bit of everything. I've trained for endurance by running to drop weight (7+ miles a day running), I've trained to put muscle on (4-5 day splits with resistance training/weights). I've trained to gain muscle while losing fat, I've trained to prepare for boxing/mma. So what I am going to do is list some basics to get things moving.

Running: Fatties this is your meal ticket. Get a good pair of shoes and an ipod with some good tunes. You will chafe, your nipples may or may not bleed, and your shins will feel as if a midget is consistently kicking them. The first week SUCKS. But with the program im giving to you, some vasseline on your nipples, and the right stretching none of that is needed! If you have never ran before I strongly suggest the Couch to 5k program. This program starts slow, and builds you up from running 30 seconds at a time to running 3 miles straight over the course of a couple months. This is my default suggestion for anyone whose obese, smokes, or is in a position I can't directly put them on a more specific program. It can be found here, and this entire site will help you. Check out the stretches, and search how to avoid shin splints. Those will keep you from quiting a week into it. Shin splints do not last forever! Here is the Couch to 5k Plan Link

Resistance/Weight Training: Skinnys and Fatties both need to be doing this. This seems pretty straight forward but it really ain't. It CAN and should be pretty simple, but it's easy to join a gym and end up confused, and doing a bunch of retarded machines and isolation exercises. Lay off the curls and tri-pushdowns for now chief. To get you moving we are going to focus on multi-jointed compound lifts, with lower volume/reps and heavier weights. I had a background in weight lifting after becoming a skinny so it was easy for me jump right back into it without much thought or guidance. I just needed to realize I could not lift nearly as much at first. Luckily muscle has memory and I was back to my normal weights without putting anything on but pure muscle. To kick start your workout routing I am going to suggest you start out with the tried and true 5x5 workout. Click Here for the full workout. Hit up youtube for proper form. These lifts can be modified to fit your gym. Not all gyms have bumpers for cleans, so you can do hang cleans. etc. More is not always better. I can bring a combat seasoned marine to tears with nothing more than a 35 lbs kettlebell and some open space.


Now that we got the basics of training out of the way I want to do the same thing I did with diet. You can waste a ton of time working out. I won't get into the nutriotion aspect of it yet, since a lot of it contradicts the anti-fatty diet above. I will suggest you get on a good multi-vitamin and pick up some whey protein to get started. Supplements are critical after you workout for a few months, but getting started they are not as important for gains. I could write a fucking book on supplements. To give you an example here is what I take daily in addition to my diet.

Multi-Vitamin (only gnc product I suggest is their Multi with big red letters on the box that says Sports.
Vitamin B12
Piracetam, Choline
BCAA (branched chain amino acids)
Whey Protein
Casein Protein
Creatine

I cycle in some other shit randomly to test it out, but you can see how would complicated to start talking about after I just gave you a bunch of other info.


Training shit to avoid:
Isolation Exercises. Those expensive machines in gyms are the devil for a new trainer. They take up too much time, and train less than the compound lifts listed in 5x5. They have their place in your future, but right now you have no use for them. Think about it this way. I once read a normal bicep curl will use ~ 3% of your total muscles during exercise, while deadlifts use well over 90%. This may be a bit skewed, but it's very indicative of why compounds lifts are more important for new trainers. I'm not saying don't work the guns, but I am saying you won't be getting much out of your hammer curls if you can't even do a single pull-up....

Talking in the gym
You will soon become a regular at your local gym. If your like me it's easy to end up talking to some of the other regulars for 20 minutes in between sets. If you pay attention to their build over the course of a month or two, what weights they are using, etc. you will find most of them use the gym as more of a social venue than anything. If you want to look the same in 6 months do what they do, otherwise put your ipod on, and try not to talk to anyone without a vagina during your training. If you want to stick around before or after and spend time bullshitting then awesome, but when you hit the floor you better be ready to lift.

I personally use the gym as my alone time. It's where I reflect on my life, the day, drama, work shit, where I am in life, where I was, where I am going, etc. I used to listen to strictly metal while training, but I find myself listening to more ballads now than anything, thanks to an article by Henry Rollins (of The Rollins band... you whippersnappers)..
It's called The Iron, and it's something that really hit close to me. Here it is. It's a must read even if you can't relate to it yet, you eventually will if you find yourself caught up in lifting..


Okay so there is the first part of the thread. It's scattered, and I really have no desire to pretty it up (if you want to put it in a text file and email me it h@t3r.com , and I will edit it. It's not easy making the decision to change your life, but it's worth it. Look if it's not for you (yet), then move on. Don't trash talk about how we all should be happy with who we are and all that bullshit. I am a bajillion times happier with my life now that I am in shape. I am healthier than I was at 18, (25 now), I get way more ass, and I take my shirt off at the beach.


Warnings/Disclaimers ! omgoooses!
People will hate you for looking better. Most people gain weight after high school. All my athlete friends are fat and balding right now. My best friend was the captian qb of my football team, basketball, track, etc. He was athletic, got more ass than a boyband, and generally looked good. Last time I saw him he didn't even mention my transformation in front of anyone, and he was about 40 lbs heavier, and had not worked out in years. He pulled me aside and asked me for tips.

When I go back home and hook up with the hot chicks I could'nt get in high school, I've heard people say I got cocky, or arrogant, etc. I really didnt. I just gained the confidence that's impossible to have when you are not REALLY happy with how you look. I was actually a pretty happy fat kid too I should add. I just had no idea how much better it would feel. The only ones likely to encourage you, or compliment you along the way are your parents, and SOME other family members. It's a lot like making money. If you already started making serious dough , working from home, your own hours, you know exactly what I mean. Everyone wants to do it, but noone wants to pay their dues, or give you respect. They think it's eays, or lucky, or whatever.

Disclaimer/Fine Print:
Any advice given is for enterainment purposes only. If you kill yourself training or dieting it's your own damn fault. Take some accountablility. Train hard, but train safe. It's hard to get swole with an injury.


Coming up next... More training shit. Heard of p90x? Yeah it's decent, but I'll give you better results without charging you 300 buck.

Go on and ask any questions you may have. If I don't know the answer I will google it and pretend like I already knew it cuz im a dirtbag like that <3 If ONE person changes their life because of this thread it was worth the carpal tunnel. Remember after you make your transformation to pay it forward. Take on a protege. Like the real estate thread, I just gave you a shit load of game that took me years to learn. It's not all perfect, right, etc. It's a work in progress, just like me.

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Jesus H. Christ I had no idea how much I just typed out here lol, shoulda busted it up into sections or something, but anyway there ya go. Ask whatever you need to here. If shame is keeping ya, hit me up via pm or contact info in my sig, and I will keep it between us. Just try to give me some basics, height, age, weight, sex, activity level etc. before asking for advice, since it will vary greatly!

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I BUY E-WHORE TRAFFIC - UP TO $30 PER FREE JOIN | BUYING CL LEADS
My affiliates are averaging 1:10 on up to $30 per join! HIT ME UP IF YOU <3 MONEY

Wow.

Thank you.

They actually added a thanks/rep button But really no problem. I've already got 2 aims because of this, so obviously people are interested in getting in shape, I just hope some of you will keep this thread alive by posting here, and not limiting it to im/pm for discretion purposes. Most of you are going to be asking very similar questions, so would be way easier on me and everyone else to post basic questions here.

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I BUY E-WHORE TRAFFIC - UP TO $30 PER FREE JOIN | BUYING CL LEADS
My affiliates are averaging 1:10 on up to $30 per join! HIT ME UP IF YOU <3 MONEY

Damn dude. I thought you had copied and pasted this from somewhere or changed a few words, so I ran it through Google and a program of mine. But this is all unique. How could you have had so much time on your hands? And why did you not package this as an ebook before posting it on here?

Getting rich off IM alone isn't enough to "fuck hot chicks" ? ......damn! Oh well, I guess it's half the day on IM, half the day following this fitness advice from now on.

That is a good write-up. There are some dogmatic things in there but I can't say anything negative because you won't see me writing something like that unless it had a buy now button at the bottom of it. I applaud what you are trying to accomplish by helping people.

Out of any job I would say that IMers are the most likely to get Faaaaat. We just sit around at our computers all day, some of us dont even leave the house for days on end.... <---- (me........)

I can say that since this year of university ended I've gained 10 pounds, which can be accounted for the loss of 45 min-1 hr of walking a day I did just getting from train-> campus and campus-> train every day.

This post is an inspiration

Awesome post man. Informative, and funny as shit. Oh, and fuck you, it's called Soda, you twat. lol.

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What is soda?

I only have purple drink...

LOL this was pretty entertaining! Even though I didn't read it 100% through....but what happened to the Skinny guy part..I thought you were going to school us on that too

Or is that still to come?

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Okay good to see some action while I was out and about this evening, glad there was some interest. For all the people asking why I didnt package this up as an ebook? Like I said I like to give back when I can. BHW has made me a ton of money, and the partners, affiliates, and contacts I have made here are priceless. This is the least I can do to show some thanks. Harro shares methods every day that could easily sell as an ebook, but then what would that make this? I'm greedy as fuck guys, but sometimes you gotta pay it forward with stuff like this. I've got tons of help for free when it comes to training. All I ask for is at least one of you make the leap and change your life with it.

Skinnys are coming up next diet wise, but the 5x5 suggestion is pretty applicable to you as well. The only difference is going to be in diet really.

Thanks for the appreciation, and to answer the dude up tops question I really don't have enough time lol. I took some time out from today to do it. I've been wanting to start this thread for months now, and have just not been able to...um it took me around an hour or two working on it randomly in between work shit, so I guess I am a fast typer? As you can see I was not exactly anal about grammar, spelling, and all that.

I'm going to start addressing skinny guys nutrition more tomorrow. It's not as simple as the fatties, in fact it's damn near the exact opposite. The same point applies about calorie intake, except this time your going to want to consume MORE calories than you burn to bulk up. It's going to require me to get into supplements and that's a whole new entry in here (that I don't mind doing, just no time tonight). A big problem with skinnys is they often think they are eating enough, but when broke down on a calculator like fitday.com (think it's still free), they realize they are nowhere near enough daily calories to bulk up.

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In regards to some of the earlier replies, I'd like to get this out of the way before getting into anything else. Good job man it's definitely a good start. Remember to not become just another guy who paid the fat tax. Use that fucking membership, and even if it's just showing up to get some light cardio or something in, GO. It will keep you in the routine even when you feel like shit, or your coming down with a cold, etc.

Before I had all my equipment at home, and I was at the gym 5-6 days a week, you would always see three groups. The regulars that you know by face, and if your going long enough you end up learning their entire workout routine just by waiting for them in between sets and shit. Then there are the new guys, mostly couples down here. They show up and take a tour of the gym with the manager, check out all the cool equipment, sign up, and either never show up again or end up becoming part of the third group. The stragglers come and go, sometimes they will hit it hard for a week, then not show up for awhile. Within a month or two they become part of the first group or the second group. I have nothing against the ones who signup and never show up again. They are the reason I only have to pay 30 bucks for a membership. If everyone who had a gym membership used it that shit would be insanely expensive. You are spot on about the IM = more fatties. It's a great way to make a living, but it also comes with some risks liek that. I still talk to fat guys like I'm fat sometimes, and I really have nothing against people who are overweight. It's kinda like having something you know will help them, and make them feel better, and improve there life, and you want to help since you made the leap yourself and know both sides. The only people I have something against are the fat people who don't eat right, or workout, and somehow are befuddled as to why they are fat.

I always knew why I was fat, and I just took my time making a move on changing it I guess. So to all my fat brothers reading this, try not to look at this like a globogym type spiel. I'm here to help you. I love this shit, and it's really one of my only passions outside of strippers and golf. My time is worth more than what a personal trainer makes, but I donate it anyway to help Marines become the bad asses they are expected to be, and ideally cheat death in operations overseas. If ONE person gets something from this thread it will be worth the few hours or so I'd put into it.


Yeah like I said in the disclaimer, it's not intended to be taken as the holy grail. A lot of shit that works for me has no place with 90% of the population. I tried to generalize a bit, since even if it's not a perfect start for everyone, it's a START. Thanks for the feedback.


It's pop to the majority of America so don't get cunty! If somehow I am wrong with that statement than I am going to still figure out a way to be right about this sooo (I gotta admit though I drop soda more and more now that I've been in the south for a few years, it's up there with yall for me, and I AM stubborn). If I drank pop frequently (don't!) I probably would have been swayed over by my ex fiance whose from here years ago. When I order a drink with pop I always just say "and diet". Thanks for the post

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i'm just starting the whole transformation thing right now. currently 3 weeks in so far

i ended high school @ 195lbs 6'1. i peaked in college at 247lbs 6'1.

so far i have been dieting and going to the gym doing high 8-12 reps x4. i have also been doing the ketosis diet which works wonders! in three weeks i only lost 10lbs but my waist is over an inch smaller and i dont take supplements. did i mention that i eat fastfood 2-3 times a day? lol i literally stuff myself with fatty and protein filled foods and the pounds come right off and i am beefing up.

what do you think about the ketosis diet? i'm afraid that when i get off, i will get fat again... what is a good transitional diet into a long term diet plan?

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If you don't mind hotstox, I'd like to add a tip I've learned along the way to fill in calories and still loose weight gradually.

EAT YOUR 5 A DAY!

Many people try to avoid carbs when they start dieting because they are under the impression that carbs will make them fat.
The problem is that when you start working out if you don't eat enough carbs you won't have the strength and energy to finish
a full workout and you'll end up lifting less weight / running for less time that what your body is really capable of.

After realizing that, lots of people end up feasting on pasta and bread which really adds up to the bloating, and lets face it
how many of you really calculate their portions with every meal? It doesn't really matter if you're eating bigger portions than
you're supposed to because you're going to hit the gym later on today right? Wrong, you've gone from avoiding carbs to eating
an excess of it and thats what gets you fat, excess calories.

I'm going to let you in on a secret that will put an end to all this, Fruits and Vegetables.
Every day take a good chunk of your carbs from fruits and vegetables, the recommended intake is 5 fruits and 5 vegetables every day.

Lets look a bit at the nutritional values:
Fruit:
1 Medium Apple: 25g carbs
1 Medium Banana: 27g carbs
1 Wedge Watermellon: 22g carbs
1 Medium Orange: 22g carbs
1 Medium Pear: 28g carbs
Vegetables:
100g Carrot: 10g carbs
100g Green Pepper: 5g carbs
100g Onions: 9g carbs
100g Sweet Corn: 20g carbs
100g Red Kidney Beans: 16g carbs

If you manage to take your 5 a day, everyday, thats a total of 164g carbs just from fruits and vegetables. These foods do not promote
bloating, and best of all they re a great addition to your overall health.

Eating these kind of foods will make you feel fuller more often helping you avoid eating binges, will still give you energy to hit the gym
and will make you feel healthier and most important of all will greatly aid your digestive system making you loose your gut faster.

PS: Check your daily caloric intake and plan your diet on that, 164g carbs is still not enough for most people who are active every day,
so you must throw in some other carbohydrate sources, best to go for are wraps, couscous, brown bread and brown pasta.

I couldn't find a single thing I disagree with. A lot of people probably don't realise the value of this. You can search about reading shit online for months before you eventually learn the truth.

This should definitely be stickied in the lounge. Looking good and feeling good are very important parts of business. The fitter you are the less you need to sleep and the more productive you become. You just can't run a productive business empire if you're a fat slob. :-)

You don't really get many successful businessmen who are unfit/fat. You also want to be able to enjoy your wealth even into your 90's. If you stay healthy and strong you'll be enjoying life at 90. I plan to be enjoying life until I'm 120-130 :-)

Staying fit and strong is actually quite simple, but the world is so full of misinformation and crazy diets that it can be hard to learn what really will work.

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Tony, Hexalor, Thanks Good to see you guys chipping in, feel free to correct anything I get wrong, most of the time I've been writing this I am in the middle of a bunch of other stuff too.

I've never personally tried that diet, but the theory is sound, and the facts are there. I actually have an ebook somewhere on my old HD allll about it. I don't have enough experience to honestly give you an opinion on it though. I think they sell some cool strips you can use to see how far you are along with it.

Sounds like your issue is your diet, and you know that. That's good Fix that up into something STABLE for now, and see how that pans out. Kill the junk food, refined sugars, etc. After a month or two of that see where you are, THEN choose the right diet plan for your situation.


I am working on a supplement guide here and there, should be done tomorrow. It's gonna be intentionally basic, but will be the first step in getting the skinnys more active in this thread.

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I'm just skinny with low bodyfat, I can't do anything about it because i'm too hyperactive to put on weight

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How much are you eating a day? If you don't know for sure don't guess (it's probably lower than you think), chart a day or two out using www.fitday.com then pm me your height, weight, and link to your fitday. I don't doubt you are a hard gainer, but It's likely not AS bad as you think. I know a few guys who thought they were like that, and realized they were eating only about 2k calories a day. Hit me up with those numbers and I will be able to guide you a little better.

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Being in Ketosis does not make you lose any more weight than not being in ketosis. If you were to cut some of the fat and replace it with carbs (in equal amounts of calories) then you would lose the same amount of fat over time. What ketosis does do for some people is help their cravings and in turn make you feel fuller and therefor you eat less (the goal). For others it just makes them feel like crap and hate life. Carbs tend to be what most people binge on so by staying away from them (for some people) it helps them stick with the diet which is the most important thing anyway.

If it is working for you, stick with it. If not then start incorporating carbs into your first & second meals post workout. Just make sure as you add carbs you take away calories from the other macronutrients to compensate so you keep weightloss steady. Carbs have to go through a process called gluconeogenesis to be turned into fat so by using them post workout it is less likely for that process to occur because they are being used to refill glycogen levels and to help the flow of nutrients to the muscle to help repair itself from the workout.

There will be some weight fluctuations when you add carbs but that is just the body replacing glycogen stores and general water levels in the body. Don't freak out about it.

I have a question, how much will I loose calories running 1 km.

Weight:85 kg.

Please let me know if u need other details.

Thanks, and nice thread.

the point of ketosis diet isnt to just feel happy about the food you eat (though that is a side effect). it is to keep muscle mass while your body literally switches over into ketosis which is a state where your body runs on fats instead of sugars from carbs. i mean i only lost 10 lbs but if you think of it carbs hold a lot of water weight and i'm not taking in any carbs so that was all just water weight right? so i wasnt thinking i was losing weight until i measured my stomach and my bodyfat (dunktank) and found out sure enough i was shedding the weight fast but bulking up at the same time since i was hitting the gym pretty hard.

i like this diet because i can eat bacon, hamburgers, steak, chicken, veggies, etc, and i technically only have to work out 3 times a week. if i start running a lot every day, it would be burning up my muscle too and i would be skinny little fu*ker lol. i want to be a lean mean fighting maching!

i swear by this diet and i'm sure it works for all people just to different extents. you will feel crappy the first 3-5 days because your body is starving for sugars but it doesnt have any stores left in the body. then once you start burning your fat stores, it is more of an efficient burn and you have TONS of energy!

thanks again for this post! it is really motivational for me to continue this lifestyle and really sets a reality for me in the future

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Great post! I am right at the point where I am losing the last 10 pounds of 40 and this is an excellent motivator. The hardest thing for me was giving up drinks with sugar but I believe it helped out the most.

callmelucid, your question was about transitioning and your fear of gaining fat so I answered on how you could start transitioning by adding carbs back into your diet and where you would place them.

You can swear by the diet and like I said before if it is working for you then stick with it. However, there is nothing magical about ketosis. Matter of fact, ketosis is very unnecessary from a physiological perspective to lose fat (but can help from a psychological perspective, as mentioned). Ketosis doesn't burn fat faster and it doesn't allow you to keep more muscle mass. It's not the ketones that are allowing you to keep more muscle mass, it is the adequate protein. It's not the ketones or being in a state of the "body running on fats" that is making you lose weight, it is the calorie deficit. Without the deficit there is no weight loss, period!

You don't have to believe me...but I'm right Besides, it doesn't matter the semantics of it all (I just happen to be OCD about it). If it is working and it is something that you can stick to...then you have found what works for you. Most don't even get that far so congrats!

This is a very interesting thread...As someone who lost about 15lbs back in late 07' from merely dropping the usual daily intake of soft-drinks (*) and fast-food and switched to water, tuna and walking, I was able to go from 235lbs to 220lbs...Of course, since then, I've gravitated back to around 235lbs (Life's been hectic to say the least!) and have been looking for a way to lose the weight once again and start taking better care of myself.

I've bookmarked this thread for future follow ups and to return to if needed when I get off my lazy ass and start taking better care of my body!

NOTE: (*) why you say 'POP' - (Soda for the cunts) when the drink was originally called 'Soda Pop' and some parts of the country, mostly the south, got lazy and took the last word (pop) and associated it with soft-drinks, while another part of the country, mostly the west from personal experience, got lazy and just used the first word (Soda) as the key identifier? :-)

re: ketosis
My understanding behind it is pretty limited, but like callmelucid said I think it's just an alternative way to burn fat. If I got it down right via that book (it's call The Anabolic Diet I think)the premise is you train your body into burning fat instead of carbs for energy, by crazy ammounts of fats in place of carbs, and loading up on carbs for a couple days a week? I don't know all that much about this theory/diet, but if I remember what the book said in the intro, is that it's how are bodies were originally intended to operate (running on fat instead of carbs), it's just over the past couple of hundred years our diets have shifted over to include a higher % of carbs. So evolution wise this diet is supposed to be the "right" one.

I think ice is right about just going with what works for you. I could not imagine taking down that much fat in a day personally. I won't be testing that diet any time soon, since my training would pretty much be compromised from the go if I cut out carbs.



H2oBoy - good stuff man, tuna is getting ridiculous pricing/portion wise, which reminds me....
Start paying more attention to package size and not just price! I've had to adjust because now instead of just increasing the price, they are also decreasing the size of the packages! I think they took out like 20% from cans of tuna, and chicken breasts dropped a couple ounces as well. Fucking slick guys at wal-mart, I don't know how long I was shorting myself with meals because of the new sizes.
As for pop I'm not sure. I'm from the chicago area and we always called it pop =/

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Yeah I always tell everyone who asks how to lose weight (and drinks pop, etc), to give that up and they will lose 10 pounds without even changing their diet. It's held up for the most part with anyone whose done it. Good work man, I lost my last 10 lbs by switching over to Muscle Milk (I'd suggest monster milk now, less of the fats). I overkilled it though, those last ten pounds were manorexia, I was at my target weight with low bodyfat already.

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I'm not sure about with km, but I think it's about 330 calories per mile run. Personally I don't believe it 100%, especially when you first start out. Your going to be getting rid of a ton of excess water weight, and it's not taking into account the calories burned via raising your metabolism. This maybe stubborn flawed thinking on my part, but that's coming from someone who lost 105 lbs through running hundreds/thousands of miles.



Your welcome. That was a hurdle for me. All my athlete friends got lazy right along with me after high school, and instead of pick up games at the park we would play poker and drink beer. It's a lonely path bro, and I remember it well. I've always kept night hours, so I would do my runs about 4 in the morning. Looking back at it now it was amazing, but it was also really lonely. I started getting serious the day I moved 1000 miles away. I had no friends to convince me to go out drinking, or to taco bell, and I had no more excuses. I kinda miss going out on an hour long run, in the middle of the night. I never saw the stars where I come from (steel mills, city, etc), and down here it was just amazing. Sorry for the rambling, but yeah sometimes it's good not to have friends that are athletic. They will push their likely flawed methods on you, and you will end up with mediocre gains/losses, and you will never really approach it with an open mind.

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Supplements:

Okay I am going to address a few things regarding supplements. This is going to help lead into the skinny guy section, and fat guys you are gonna get something from this too. Ideally we want most of your calories coming in the form of whole foods though while you are losing weight. There are a few reasons for this, but the best reason for you getting started is to keep from getting hungry. Shakes and shit are filling for a little bit, but eventually it goes away. Chances are you are going to pick up a few muscle or fitness mags when you get started. They are great for keeping your mind in the game, but they are also full of advertisements for supplements that are mostly useless or overpriced. I keep mine basic, but I do get crazy every once in awhile and try out new shit. The most important supplements are typically the cheapest, and most basic. These were wrote down in no particular order, and I will try to do my best to describe what they are for, and what (if any) use it has for both the skinny guys and the fat guys.

Vitamins: This one should be obvious, but I will go ahead and explain my reasoning behind taking them. I fucking hate veggies. It's my weakness. I never ate my peas or carrots at dinner, and my dog growing up probably got more vitamins than I did ( RIP Taz, you little annoying bastard ). Everyone should be taking a mult-vitamin at least. GNC is my favorite brand. With vitamins you have to be careful, the best ones are actually pretty cheap. The reason behind avoiding the wal-mart kinds is quality. Cheaper vitamins are often packed together to hard, leaving a ton of it unused while it passes through your digestive system. This actually ends up costing you more money than if you just ponied up the cash for the good shit up front. I suggest GNC's sport packs. They are handy, relatively taste/odorless, and they really are GOOD. It's the only gnc product I'd suggest really. I also through in some others by themselves depending on a few things. If I drink on a friday I will load up on b12 that night and saturday/sunday. Booze depletes the fuck out of you, and this helps not only with the hangover, but helps get your body and system back into normal mode. I also take a Vitamin C by itself pretty regularly. When your going to the gym you need that boost to your immune system. Your already breaking your body down, but now your also rolling around where a bunch of people sweat, spit, and fart. Some of those people are sick, and almost all of them are carrying germs and shit around with em. Another tip for this is always take advantage of the sterilizing foam most gyms offer. Mine has em up all around the gym so USE em!

Protein:
You can't get swole without enough protein. There are a few different types readily available via supplements. Here is a quick summary of the two important ones you want to focus on. I am not going to go into a ton of detail, as a lot of this has to do with opinions over facts. Most of you beginners will be good starting out just worrying about supplementing your diet with Whey. It's cheap, it works, and it's proven. I will get into more detail soon about how to use it, when to use it, and all that. Keep in mind this is really all about opinions. There are studies that come out every day proving one protein to do something better, blah blah, pretty much going back and forth about the benefits of each. The important thing is nobody in there right mind will ever try to say whey is anything but number one.

Whey Protein: This is the most popular, and touted form of protein powder. It digests faster than Casein, and is pretty much the cornerstone of any trainers **************. I suggest a brand called Isopure for your fat guys. It has nothing but protein in it. I use optimum nutrition myself, and it has a few carbs in it, it's priced right on sites like www.dpsnutrition.com , and it's made with good shit. You don't want to cheap out on protein. Trust me. You will get the protein farts, and it will pretty much be impossible to hide. Trust me I've done it. It's not worth it, especially since your gonna be doing some heavy lifting here soon.

Casein: This is a slower digesting form of protein, and I never fully appreciated it until recently. I started using it in my shakes before bed. If I understand it correctly (this stuff is pretty new to me as far as specifics go, I used to just take whatever my mentors would tell me), It forms a gel in your stomache. It's digested slowly over a longer period of time then whey, and will help keep you from becoming catabolic during your fast. It's supposedly has it's place in pre/post workout shakes, but like I said a lot of this is opinion based. Most Meal Replacement shakes (muscle milk etc.) will have casein in it, usually with whey. I've read it helps keep you full as well, which is great for you fattys. I'd strongly suggest picking up a jug of it and mix in around 1/3rd of a scoop (10-15 grams) with your shakes containing whey throughout the day.

Soy: I've never taken this hippy shit, and I heard it's caused men to lactate. Fuck leaky nipples. I can't say if it's good or bad, but I don't personally know anyone outside of hardcore vegans who use the shit. Google it if that applies to you (good luck though, it's rough to put on mass as a vegan, there are a few exceptions and I'd imagine those guys have it in them to be monsters genetically speaking.



Okay so that's the basics on protein, and I'd strongly suggest you hit up google to get some more educated facts about it. It's important to all of you, fatties and skinnys. I personally feel like what I take % wise of each is perfect FOR ME. I know this from keeping logs of everything I put in my body, along with gains in lifts, mass, +/- bodyfat, etc. It's something your going to have to feel out as you go, so stick with whey as your main protein, and supplement casein TO whey if your making a meal replacement shake, or for your pre-sleep shake. Casein is definitely underrated in my eyes, but it's not a must for beginners. Any start is a good start for you at this point!

Creatine:
This shit has a pretty bad rep with some non-trainers. It's something I avoided for my first couple of years because of the retarded spin about it. It's also one of the only supplements I'd suggest not buying name brand. Creatine is pretty simple in it's purest form, and your really just paying for advertising and a bunch of other shit from the other companies. Most name brand companies will tell you to get on a "load" stage at first. where your taking 3-5 times the normal dosage. Their reason is clear. You use more of there supplement, and since an effect (and benefit) of creatine is water retention in your muscles, your gonna think the 5-10 lbs of water weight you put on is because of their awesome product. I take 5-10grams in my pre-workout shake, and rarely deviate. I can't say for certain that the load phases are completely useless, but I've never heard anything else from experienced trainers. Google creatine to find out it's exact benefits, as it's got many uses. I would suggest it to anyone who starts lifting though. I used some crazy off brand, but DPS has some good deals on this. I don't even know what brand I'm taking right now, my buddy and I went
in halfsies on this ginormous tub of it we found for cheap as hell online a few months ago. Buy Celltech if you hate money. There was an article floating around
awhile ago teaching you how to make damn near the exact same thing as celltech, for about 1/3rd (I think) of the price.

BCAAs (Branched Chain Amino Acids):
These do a little bit of everything, and it's definitely a must in your shakes. They do so much I'm not gonna bother listing it here, check out
this wiki to get all scientific! I take 5-10 Grams with my morning shake, and my pre-workout shake. I like the instantized powder form from
optimum nutrition. I've recently learned (or was told rather) to try and find one that's got


More on protein....
This is one of the most debated supplements as far as dosage goes, but hardcore gainers swear by the 2+ grams of protein per pound of bodyweight a day.
This is widely debated, and you will find everything from .7 Grams per day to to 2+. It's not something I am going to say one way or another
since your mileage can and will vary. Remember this is also counting what you eat in whole foods. If your on a weight loss diet you probably won't need
to supplement your protein intake all that much (if at all), but I'd still suggest a 12 to 24 grams of casein before bed.

About Grams and shit!
It seems overwhelming at first glance, telling you x Grams of this, and x Grams of that... but it's really not tough. Almost every supplement comes with
a scooper, that is pre-measured for their suggested serving. Protein is typically 24 grams a scoop (Isopure is 25 grams of pure protein).


Balla on a budget section:
If you are just starting out you can skip the creatine and bcaa's for now, and you can get by without casein. Your gains won't be as solid, but as
a beginner your need for that extra little help is nowhere near as big as someone whose been training for a few years. I did (and you can) get by on
just a multi-vitamin and some whey protein. It was more ignorance than being cheap, but yeah. You can pick up a huge bag of whey on dpsnutrition.com
for about half the price they charge in store. The last time I placed an order I think it came out to about 39 cents a shake for whey, but I buy so
much at once that it could be way off by now.

Do not cheap out on your multi-vitamin! It's seriously pissing money away. Cheap vitamins can be packed too tight to digest all the way, if at all, and
can also contain heavy metals and shit. I'm no scientist but presumably that shit can fuck your shit up right quick!If you already eat alot of fruits and
veggies and shit, and you really can't afford the 15 bucks or so a month it costs to take GNC brand multi's, then you get a pass for now, but really...
it's 15 bucks. That's like one trip to a plasma center if your really that hard up.

I know this shit may seem a little scattered, but like I said before supplements are my weak point. I know what works for me, and I tweak shit all the time, but I cannot HONESTLY say what the best stack is for you. Jump into it with an open mind, and try to avoid buying shit because theres a hot chick in their advertisement. Pure Protein bars always has some smoking hot chick in their ads. Like in a thong, perfect ass, etc. I mean that shit was very boner inspiring. If they could make my wiener get swole with one page, I figure that shit's gotta get me jacked. I bought that shit ONCE and I was passing gas like I was running auschwitz or something. NEVER AGAIN!

Sorry for the delays, but I've been having to work on this shit a paragraph at a time over the past few days. I am going to be getting more into working out
on here, since most of my aim's from this thread have been asking about that. Smart dudes with more supplement knowledge than me (not hard to do), feel free to tear this post apart, as long as it's constructive I promise not to get too butt hurt about it. Always looking for leaks in my knowledge!

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A good analogy about supplements. If you buy 99% of supplements...you are the guy who just filled in an offer so that you can see Desiree357 tits. It is ALL marketing to your laziness and ego. I would hope that BHW marketers wouldn't fall for the BS.

Stick with supplements that are an actual single ingredient and stay away form "proprietary blends" and other hyped shit. Here is a good gauge on the effectiveness of supps. Name 5 super supplements that are still popular today that were popular 5 years ago. Ok, 2 years ago? You won't be able to. Off the top of my head I can only think of one. Creatine! They market the shit out of something and then move on to the next "greatest thing" and do it all over again. Most consumers jump to the next ebook errrr I mean supplement thinking this one will be the one that will put me over the top.

I personally take creatine mono and I will supplement with protein shakes when I can't get enough in my food. I don't take BCAA's because I get enough protein in my diet. I don't really like vegetables either so I will also throw down a supplement called "greens" every once in a while (it tastes like ass). I also take caffiene and ephedrine when dieting but I wouldn't reccomend it for everyone.

The supplement I think you missed is Fish Oil. Now this won't give you swole muscles. It reduces inflamation, helps joints, cholesterol levels, overall health, etc. Matter of fact everyone should take them. I'm sure most of you have heard about Omega fats and the benefits. While dieting those benefits are double. When I am losing weight I actually take about 10 grams per day. When not, I at least take 3g or so per day.

The bottom line is...don't be an early adopter when it comes to supplements and don't let marketing be the reason you purchase them. Your wallet will thank you.

Good analogy with the ewhore thing.. It's 100% true. You will start to pick up on some dumb ass shit too as you get into it. I see cpa landers all the time for fitness stuff that is just retarded.
"Hook these shocking things up to your balls, and take some of this retarded berry, and get jacked! Then signup for this dating site so you can fuck all these chicks who love swole dudes! GET SOME!"

Ah shit man I fucking totally missed out on fish oil. You are 100% right. I TAKE FISH OIL! YOU SHOULD TOOOOO. My dosgage varies depending on my current goal, but yeah I got introduced to that shit by the most jacked guy in my local golds (and I live in a military city, so guys here are typically either very athletic looking, or huge as fuck). I always thought it was either a fad or overkill since every muscle mag I read touted it right up there with NO boosters and shit for a hot minute there.

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only problem with being a lardo and running is the excessive weight on the joints of the knees/ankles.

a) You won't be able to run far enough for that to really have a huge impact until you get to running for awhile, and then your weight will be considerably less. Will it be comfortable? NO, but fuck if it were that easy and fun to be in shape we would not have the obesity problem we have today. I don't mean as Americans, we are just leading the pack. The whole world is getting fat.

b) Running is my favorite way to lose the fat, outdoors. None of that treadmill shit! (I really believe you drop shit faster running outdoors, and I have a big enough personal sample size to feel confident saying that), however if you do have bad knees, that is no excuse to gimp out of doing cardio. Hit up some low impact shit, like swimming, the eliptical, making yourself throw up after large meals*











* just kidding guys come on, don't be retarded. That shit is weaksauce, and ineffective

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You can get hallelujah from me, Hallelujah

I just realized this few days ago and now im starting to get in shape for good , when the bitches pay me dam im going to order the punching bag here ( standing bag) and after all other work out beat the shit out of it since i love Martial arts i feel would be good training

Once again hallelujah

Bag work is fucking incredible for pretty much everything. It's great conditioning, and also awesome for functional strength. It's awesome for getting rid of stress and shit too. Just make sure you use proper form, a broken wrist can really hamper your training. I'd suggest easing into it, and pick up some MMA/Grapling gloves. They have more support IMO, and if you wrap up underneath them it's pretty hard to get hurt unless you are throwing wildly like a drunken hobo, in which case you deserver it sorry. I also dig on shadowboxing with some dumbells. Just don't let it get too your head and make you think you are tougher than you are, that will land you an ass whipping FAST.

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Doing bout the same things listed above except, my big pre workout, "white flood"... Also people might check out opti-men for a multi, it's much more than a basic though.. Fish oil is great, that or flax. The pill form imo is pointless though, can get much more out of the pure oil itself and save money at the same time depending where it's bought. BB.com offers a cost per serving function which is great to use.

I prefer fish oil, but I know guys who swear by flax too. I guess for most new trainers the difference can't be huge either way so go with you gut on that? Would be interested to hear what iceberg has to say about it, he seems to have a pretty firm grasp on supps.

Another tip. I always pick up damn near full bottles or unopened supplements on craigslist, and local classified sites, for like 1/10th of the price. I live in a military city, so once these guys get deployed their wives clean out their supplements thinking they will go bad lol. I once got 3 big tubs of muscle milk (think they were about 50 bucks each at gnc, 30 on dps at the time), for 10 bucks, and the lady dropped it off.

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Fish oil is the way to go. Pill form or liquid is fine. Purely for convenience I use pills. The main thing is the omega 3's. Most of us get plenty of omega 6's but not enough 3's. When you are dieting you are, by virtue of dieting, eating less nutrients and therefor are definitely not getting enough 3. That is why you also see that I raise the amount of fish oil while dieting.

Research has shown that conversion of flax to EPA and DHA (the good stuff) is not as efficient with flax. Still better than nothing but on the continuum I would pick fish oil over flax every day of the week.

I'm not an expert in supps as I think they are for the most part trash. However, I know nutrition more than most and I consider fish oil vital nutrition for everyone.

I only take salmon/flax.. Not sure of the change, but one less pill bottle for my dog to get into.

The only decent priced place for fish liquid I know is bulk feed stores.. So that's kinda rough.

Liquid flax is hard to deal with until you get used to it, but for 7700mg omega 3 per serving, 1 tablespoon is easy.. There's also grounded flax for people who like to eat, it goes well with bread based foods.

I am still in the experimental phase of testing things.. It's tedious though, but I have time.. Next stop will probably be nootropics.

Wow really long text, you should have created a PDF :P

Sorry for letting this die out (half your fault bhw), but been very busy offline lately. Anybody outside of the couple dudes I talk to regularly who hit me up from the beginning start to make some changes? Any questions not covered thus far? Still lookin to help ya guys, but you gotta do your part and ask hah.

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thank you for this information,, I started doing all of this 3 weeks ago,, but my motivation just lacked there due to vacantion,, I am going to start over again and get that ripped body..

not really fat or skinny,, just a little bit to heavy for my age,, I played soccer for like 10 years stopped last year and gained like 15kilo,,, I know it is alot,, but I pretty did nothing after I stopped playing soccer.

Got my motivation going on right now,, so I am going to get there this time

Wow, that was an extreme amount of information. I just read it all (including links) and enjoyed it. Thanks for writing it.

anyone ever heard of the every other day diet? eodd The Every Other Day Diet 2.0: PDF Format (the SNAPP! System)

As a bodybuilder i can say this is mostly bullshit. BMR meters are for people that dont know what hell they are doing. If you gain some fat free mass the BMR meter will think it is fat. Best way to check it is in a hospital.

Soy protein makes you lactate? The estrogens value's in soy are no way gonna make you lactate. If your body sees your estrogen levels are rising then it will not aromatize anymore testosterone into estrogen. This is called homeostatic. I am also not a big fan of soy protein but it will not make you lactate period! For that effect you will need a huge dose of progesterone and estrogen. That effect can happen if you use anabolic agents like trenbolone or decanoate.

I can only advise proteine in the form of supplements if you cannot get enough out of your daily food source. Just eat some more lean meat and your fine . It's not like you are a competitive bodybuilder .

The supplement is suggest for non bodybuilder is vitamins thats a must even for ordinary people. Creatine can also be obtained out of red meat and can do some good if your bulking up, only don't forget it will hold more water in your body. Then again don't take it if your cutting down. Don't take more then 5 grams if your using it anyway. It's useless your body isn't used of processing a higher amount and your liver will convert it into creatinine. End result is that you will piss it out and you might get stomach and intestine cramps.

For proper advice check some bodybuilding of fitness forums. I know you mean well but this isn't the right advice you are giving these people.