Everybody has fitness, weight loss and exercise tips, but most can be ignored.

I was training for a competitive sport once, the type is my secret, and upon jumping up a few grades needed to lose some weight and get my body fat percentage down well under 10%. For reference, obese is kinda 25%+, fat is 18-25%, okay is 13-18%, starting to look good 9-13% and hot body with awesome abs is <9%.

Now I saw a dietician for a while in conjunction with my personal trainer and this is the diet I was on, I also posted this on the fitness thread:

DIET

Meal 1 – Breakfast

Protein Shake + Weetbix or Special K

Meal 2 – Mid Morning

110 grams Meat (Chicken, Beef, Tuna) + 155 grams of Rice, Pasta or 2 pieces bread

Meal 3 – Lunch

110 grams Meat (Chicken, Beef, Tuna) + 155 grams of Rice, Pasta or 2 pieces bread

Meal 4 – Afternoon Tea

110 grams Meat (Chicken, Beef, Tuna) + 155 grams of Rice, Pasta or 2 pieces bread

Meal 5 - Dinner

110 grams Meat (Chicken, Beef, Tuna) + 150 grams of vegetables

Meal 6 – Just before Bed

Protein Shake


1. Only drink water, no juice, soft drink or alcohol

2. Vegetables not include corn, carrots or tomatoes

3. 2 teaspoons of any type of sauce allowed on any meal

4. 3 litres of water to be drunk everyday

5. 1 day per week you can eat whatever you want

6. No ham, luncheon meats, salamis, coke or pepsi, fruit juice, cordial, chocolates, cakes, biscuits, lollies.

7. Don’t use oil in cooking.

8. Only drink black coffee, no sugar

This is a tough diet to stick to but in 12 weeks you can go from the fattest person you have ever seen to totally buff. Expect awesome results after about 4 - 6 weeks.

As far as weight training goes, this can be varied.

Best results will be from:

Morning

40 mins cardio - cross trainer, bike, stepper or runner - target heart rate is 150beats per minute.

Afternoon

Train each muscle group.

If you can't train in both morning and night, combine the two.

The reason for cardio being done in the morning is because your stomach is totally empty at this time and you will be burning just fat.

I also recommend taking some thermo burner supplements, especially the ones that contain ephedra, these are illegal in Australia but available in the US. Its pretty much herbal speed.

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TA all round nice guy.

Not much too add to what spec has said. Drinking only water is a great way to avoid the empty calories that things like soda and juices provide. Avoiding cooking oils is another great aspect that most people dont consider, yet this can dramatically change your health and apperance. Ephedra is no longer avaliable in the United States (The FDA enacted a federal ban on all substances containing ephedra earlier this year), yet this ban has caused a literal explosion of similar substances that leave out this potetnially dangerous disease.

Cario IS key. As has been said here many times, excercise and strength training is great, but to truly burn fat, you need to do cardio. This is the quickest way (when combined with a healthy diet) to see results in respect to your weight loss.

Have to agree with the water aspect. You'd be amazed how much weight you will lose by consuming only water instead of other beverages.

The low-carb thing is just a fad. It's pretty obvious which foods are good for you and which foods are bad. Just stay away from the bad ones and eat in moderation. That's keeping it simple.

Here's a good site http://lowcarb4life.sugarbane.com/lowcarbfoods.htm
One good strategy is phase in low sugar/carbs gradually until they become part of your normal routine, otherwise you'll get tired of an extreme diet and quickly return to the bad stuff.

Note fruit juices aren't that good for you because they contain high amount of sugar. If you don't believe me compare its nutritional label to soda. So have water instead and if you have a craving for it have the actual fruit (in your case an apple). Raw fruit allows your body to slowly digest without spiking your blood sugar.

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GIGANTIC CUNT

quote:

Originally posted by spec 6. No ham, luncheon meats, salamis, coke or pepsi, fruit juice, cordial, chocolates, cakes, biscuits, lollies.

damn it that pretty much describes my intake for today

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Nathan Fake - Outhouse (Valentino Kanzyani Remix) || ID PLZ! PVD ID!!!
Disco and classical had sex while watching a sci-fi movie. Their child: trance.

get off your ass and run a few miles every day and you'll see those pounds drop

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Summary of an ASOT episode:

- The newest tunes selected!!!! the hottest tracks in a row!!!! here is your host arrrrrmin van buuuuuuuuhreeennnnnhnnhhn
- hello and welcome glad u cud join us this is a state of trance episode blah blah blah
- waaaaaaaaaaaaaaaaaaah waaaaaaaaaaaaah whineeeeeeeeeeeee blah blaaaaaaaaah
- that was the newest track by blah bla and before that was blaaaaaaah
- waaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaa....the end
Vomit-inducing trifecta tunage: Zocalo | Summer Dream | Shivers

[joking mode on]

http://www.extremefitness.com/showf...5/o/all/fpart/1

[/joking mode off]





but for real


best way to do it is to be strict on a good diet and work out - the 'hard' and long way gives you more than the shortcuts..

spec's advice on diet looks ok, maybe a bit too much carbs, but that depends on what your main goals are

quote:

Originally posted by verminator [joking mode on] http://www.extremefitness.com/showf...5/o/all/fpart/1 [/joking mode off]

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Nathan Fake - Outhouse (Valentino Kanzyani Remix) || ID PLZ! PVD ID!!!
Disco and classical had sex while watching a sci-fi movie. Their child: trance.

mashed potatoes with lots of gravy
chocolate cake
lots of ketchup and BBQ sauce on everything
pizza
pasta

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My soliloquy may be hard for some to swallow, but so is cod liver oil.

quote:

Originally posted by notelfreak man i can't believe i tried to come off as responsible in that other thread, i am so full of shit just don't tell anyone

quote:

Originally posted by Slylee mashed potatoes with lots of gravy chocolate cake lots of ketchup and BBQ sauce on everything pizza pasta

less the excess ketchup/BBQ sauce

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Nathan Fake - Outhouse (Valentino Kanzyani Remix) || ID PLZ! PVD ID!!!
Disco and classical had sex while watching a sci-fi movie. Their child: trance.

Dave,

Sounds like you've a good idea of where you are heading. Here are a few suggestions to go along with your protein at dinner:

Asparagus
Broccolli
Cauliflower
Brussel Sprouts
Carrots

Geez just about any vegetable except corn, corn is pretty high carb.

One thing that I like is to make a salad with a variety of lettuce types, plus some diced tomatoes, salt, pepper, and non-fat cottage cheese. The nice thing about it is that you can eat a ton of it and get really full and it's got very little carbs and no fat.

I think most of those will compliment your meat nicely and it's not an extreme diet that will piss you off in 4 days and have you scrapping the idea completely.

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