The anti fat ass thread.

[warlock]

Ok some of you are know that I am paranoid about bf%.

I work in the fitness industry and can't allow myself to go over 12% because I find it immoral.

I see a bunch of threads about weight loss, therefore let me summarize what works for most people.

Every 2 weeks re evaluate and go one step further if necessary.

You may not need to do the whole thing.

This is a good starting template and can't substitute the advice of a professional.

1) multiply your body weight by 10.

That's the number of calories that you should be eating in order to loose weight.

2) Eat clean

You diet should be made of green veggies, lean dead animal and good fats.

NO processed shit at all.

No ****ing aspartame, no calories jello, ****ing diet coke and other crap like that.

3) eat a shitload of greens.

That will help your digestion, make you feel full and you will get a lot of micronutrients

4) drink a lot of H20

A guy that is 200lbs should drink about 4l of H2O a day

5) Train heavy:bch

Bill Star 5X5 is the king, but any type of low rep high load protocol will help you keep your muscle mass

6) sleep early

Training is stimulus, you get better when you recover. Go to bed early and help your endocrine system do its work properly

7) Add low intensity cardio if necessary
Low intensity cardio increases # and efficiency of mitocondria
150 min a week done with empty stomach can be very helpful.

8) use common sense, weight loss is simple (not easy), very simple

9) read this thread again before posting:beat

[faller]

9) read this thread again before posting:beat

Lol, best advice yet!

Funny, i just came from another board and there's a scathing thread going about fatties on it.... I love Bill Starr's 5x5!

[hyperlite32]

Great info! no BS, I like it!!!


Thanks.

[Big D]

should be a sticky for the newbies

[ELCANADA]

So simple yet we have more and more FAT ASSES around than ever.

[tiramisu]

... but I don't want to be skinny,

[natenator]

I se nothing wrong with jello and diet coke. If it helps with cravings it is better than donuts and ice cream

[warlock]

... but I don't want to be skinny,

You can always be buff and lean

[Talo]

I se nothing wrong with jello and diet coke. If it helps with cravings it is better than donuts and ice cream

I agree . But the prob with some people is they would rather drink pop all day long than water.

I drink LOTS of Xtend by scivation ( this has sucralose in it ). I put in 6 scoops with 4L of water and drink this everyday , this sure does help me get in my water and it helps crave the sweet tooth.

[Shortdave]

You can always be buff and lean
Yeah but why is lean a prerequisite? Skateboarders are lean and I sure don't look to them for fitness advice.

I have always thought you were a cool guy so please don't take this as an attack W.

You say that you feel it is immoral to be in the fitness industry and have a bf% above 12. Do you also feel it is immoral to have a bench press of less than 1.5x your bodyweight? Or a squat that is less than double your bodyweight?
If not, why is leanness a determining factor for you?

[tiramisu]

I really think the being obsessed with your abs is a mistake in terms of both hypertrophy and strength development.

[steve_d]

You say that you feel it is immoral to be in the fitness industry and have a bf% above 12. Do you also feel it is immoral to have a bench press of less than 1.5x your bodyweight? Or a squat that is less than double your bodyweight?


It's easier to do all those things simultaneously. at 15% bodyfat, I can't double my bench, but at 10% I can. I do think you have to look the part being in the "fitness industry"...I don't necessarily think you need to be ripped, but if you're not, you better at least look built. Nothing that pisses me off more than seeing personal trainers in my gym that are both not lean, and not strong - they look like they haven't trained ever. While they may be ultra knowledgable in how to train someone, it just seems like they aren't just based on looks.

[cheesesteak]

He probably has an obsession with being lean because he's selling himself through his body. Whether personal training, photo shoots, whatever. Look the part that people wanna see.

[Winnipeg Muscle]

Many people try to solve the healthy diet problem by seeking out more information. They know it all and still want more. If there’s one thing of which I am absolutely convinced, it’s that a lack of good nutrition information isn’t what prevents us from reaching our goals. We already know everything we need to know. Sometimes the real problem isn’t too little information but too much.
All the fundamental principles you need to achieve good health and optimal body composition are out there already, and have been for years.

"The 7 Rules of Good Nutrition."
These aren’t the newest techniques from the latest cutting-edge plan. Rather, they are simple, time-tested, no nonsense habits that you need to get into when designing a good eating program.

1. Eat every 2-3 hours, no matter what. You should eat between 5-8 meals per day.
2. Eat complete lean protein with each meal.
3. Eat fruits and/or vegetables with each food meal.
4. Ensure that your carbohydrate intake comes from fruits and vegetables.
5. Ensure that 25-35% of your energy intake comes from fat, with your fat intake split equally between saturates (e.g. animal fat), monounsaturates (e.g., olive oil), and polyunsaturates (e.g. flax oil, salmon oil).
6. Drink only non-calorie containing beverages, the best choices being water and green tea.
7. Eat mostly whole foods

So what about calories? The short answer is that if you aren’t already practicing the above-mentioned habits, and by practicing them I mean putting them to use over 90% of the time (i.e., no more than 4 meals out of an average 42 meals per week violate any of those rules), everything else is pretty pointless.

Many people can achieve the health and the body composition they desire using the 7 habits alone.

[C-money]

I really think the being obsessed with your abs is a mistake in terms of both hypertrophy and strength development.

Ya this happens with lots of people..

[warlock]

Yeah but why is lean a prerequisite? Skateboarders are lean and I sure don't look to them for fitness advice.

I have always thought you were a cool guy so please don't take this as an attack W.

You say that you feel it is immoral to be in the fitness industry and have a bf% above 12. Do you also feel it is immoral to have a bench press of less than 1.5x your bodyweight? Or a squat that is less than double your bodyweight?
If not, why is leanness a determining factor for you?

Not taken or meant as a personal attack at all.

I just believe that if you want to have the morals to tell people what to eat you should be eating properly yourself.

If someone is a competitor and in order to perform better at his sport he needs more fat: go for it!

As we all have stated many times; I feel like slapping the so called personal trainers that look like crap and think that they have the morals to tell people what to do.

I'd never take advice from a bankrupt accountant; why should someone take the advice from a fat ass personal trainer?

But if someone is not in the fitness industry and is up to 15% bf I see no problem with that, as the closer it is to 20%, better the reason should be for all that weight.

Now unless you have some illness I see no reason for anyone to be at or above 20%.

Being able to perform at a decent level is another factor, personally I can't.

My shoulders are crap and I am so happy that I am able to BP more than my body weight, now my lower leg has a bunch of shut down muscles/imbalances that doesn't permit me to squat shit.

And I still beat the hell of myself in that leg press machine.

My vertical jump is the highest in at least one decade, as I learned to deal with my injuries in order to perform well, but still far from where I would be comfortable to post my PR as a great accomplishment.

I intend to work in that stuff and for my next off season my goal is to squat at least 2X my BW.

The reason I started this tread was very simple: year after year I see the same question son the boards, question after question I see paralysis by analysis. Too much talking that isn't necessary.

I posted a few basic principles that will work with the majority of the population. That's all.

No scientific explanation, no pep talk, no you can do it conversation, no excessive explanation.

This is a cake recipe: do it and get results, do it different and I don't know what will happen.

[natenator]

It's easier to do all those things simultaneously. at 15% bodyfat, I can't double my bench, but at 10% I can. I do think you have to look the part being in the "fitness industry"...I don't necessarily think you need to be ripped, but if you're not, you better at least look built. Nothing that pisses me off more than seeing personal trainers in my gym that are both not lean, and not strong - they look like they haven't trained ever. While they may be ultra knowledgable in how to train someone, it just seems like they aren't just based on looks.
Tell that to Chad Nichols or Chris Aceto... Neither look the part but no one can doubt they know their shit.

However, when it comes to PT's I agree with you.

[tiramisu]

If you're hoping to look like an underwear model you would be better off maintaining 7% bodyfat. I am hovering around 10% @ 224 currrently and although you can certainly see abs it's nothing at all to be excited about. Gaining weight and maintaining bodyfat is unobtanium for most of us so let's just skip that part altogether.

I'm currently trying to get my ass over 230 and while getting enough protein is important getting enough calories is just as important. I'm having a hell of a time learning to eat more. My appetite isn't enough at this point.

While I enjoy the details and fussing of meal timing etc, it's not really as important as people make it out to be. Total daily macro nutrients balanced with consistent training and recovery. We fuss and bother about the last couple of percent of things and ignore the important 95%.

Eat, Lift, Recover repeat. Too small - eat more, Too big - eat less

[Shortdave]

Here's a weight gain story from Dave Tate. Man I love this guy. No homo.



There was a time at the Old Westside gym where I couldn't gain weight to save my ****ing life.
There was this dude who trained there who could just put on weight like ****ing magic. He'd go from 198 to 308 and then to 275 and back down to 198. And he was never fat. It was amazing.
I finally asked him one day how he did it.

"You mean I never told you the secret to gaining weight? Come outside and I'll fill you in."

Now remember, we're at Westside Barbell. And this guy wants to go outside to talk so no one else can hear. Think about that for a minute. What the hell is he going to tell me? This must be some serious shit if we have to go outside, I thought.
So we get outside and he starts talking.

"For breakfast you need to eat four of those breakfast sandwiches from McDonalds. I don't care which ones you get, but make sure to get four. Order four hash browns, too. Now grab two packs of mayonnaise and put them on the hash browns and then slip them into the sandwiches. Squish that shit down and eat. That's your breakfast."

At this point I'm thinking this guy is nuts. But he's completely serious.

"For lunch you're gonna eat Chinese food. Now I don't want you eating that crappy stuff. You wanna get the stuff with MSG. None of that non-MSG bullshit. I don't care what you eat but you have to sit down and eat for at least 45 minutes straight. You can't let go of the fork. Eat until your eyes swell up and become slits and you start to look like the woman behind the counter."
"For dinner you're gonna order an extra-large pizza with everything on it. Literally everything. If you don't like sardines, don't put 'em on, but anything else that you like you have to load it on there. After you pay the delivery guy, I want you to take the pie to your coffee table, open that ****er up, and grab a bottle of oil. It can be olive oil, canola oil, whatever. Anything but motor oil. And I want you to pour that shit over the pie until half of the bottle is gone. Just soak the shit out of it."
"Now before you lay into it, I want you to sit on your couch and just stare at that ****er. I want you to understand that that pizza right there is keeping you from your goals."

This guy is in a zen-like state when he's talking about this.

"Now you're on the clock," he continues. "After 20 minutes your brain is going to tell you you're full. Don't listen to that shit. You have to try and eat as much of the pizza as you can before that 20-minute mark. Double up pieces if you have to. I'm telling you now, you're going to get three or four pieces in and you're gonna want to quit. You ****ing can't quit. You have to sit on that couch until every piece is done.
And if you can't finish it, don't you ever come back to me and tell me you can't gain weight. 'Cause I'm gonna tell you that you don't give a **** about getting bigger and you don't care how much you lift!"

Did I do it? Hell yeah. Started the next day and did it for two months. Went from 260 pounds to 297 pounds. And I didn't get much fatter. One of the hardest things I've ever done in my life, though.

[tiramisu]

priceless.

[ironwill]

There is definitely something to that SD...Ive been trying to eat much cleaner as of late, my weight gain has slowwwwed down...Im going back to my roots and eating everything in sight.....Ive been trying to make clean gains like you see some guys doing, it doesnt work for me..The only thing im dissappointed in is i wasted a couple months being to clean.....
Good post SD, i needed to read that...:beer

[Shortdave]

when I actually buckle down to gain weight it is 10-12,000 calories a day, all dirty as balls. Mr. O's balls.

[ironwill]

when I actually buckle down to gain weight it is 10-12,000 calories a day, all dirty as balls. Mr. O's balls.

Cool, that was my old plan.....now resurrected......I hear you hate bacon, you should throw some bacon in there as well, wrapped around mr o's balls....

[Shortdave]

Bacon is the best food ever, it's just too annoying to cook in the newd

[Ritch]

That weight gain story is nice and all, but seriously... The guy says he didn`t gain that much fat from eating like an absolute slob. I don`t buy it. Nor do I believe eating Mc Donald`s for breakfast is better than having tons of eggs, oatmeal and fruits. Remember, powerlifters and bbers have different opinions on how fat one looks. Just saying...

Hey SD, were you serious about eating 10-12000 cals a day? I`d like to see what a typical day looks like. Man you must spend some serious time on the crapper putting that much food down.

[Shortdave]

I was totally serious let me grab some before and after pictures.

[tiramisu]

Food is anabolic.

[Shortdave]

The first one is when I just couldn't get any bigger, the second is from three months and a ton of food later.

[Ritch]

Holy shit, nice progress! You ate 10 000 cals though? It`s weird I don`t see much split in the bi`s which would mean fat gain, but your stomach is not really fat. I`d say good job here. Where you natural?

[Born2Juice4Ever]

VERY good work!!! You can see that you gained good stuff there....

The little guy got left behind :) And the big fella came out to play!@



B2J

[Shortdave]

yessir, I was planning on trying a cycle out this winter but then I blew out my achilles so I am waiting on that.

My diet was pretty similar to Tate's except I didn't add the oil to my pizzas, breakfast was usually 3 double mozza's (780 calories each) and a large milkshake(1710 calories) from A&W so my breakfast was just over 4000 calories.

Lunch was usually a lumberjack sandwich and some gatorade and dinner was two large thin crust pizzas or all you can eat sushi.

It was an expensive diet.

[Shortdave]

It`s weird I don`t see much split in the bi`s which would mean fat gain, but your stomach is not really fat. I`d say good job here.
I don't really get a decent biceps split no matter how lean I get, my biceps are easily my worst bodypart.

[Ritch]

a 4000 calorie breakfast! Man if I ate that, I wouldn`t be able to eat for 6 hours for sure. The staff must have been like "are you sure?" 2 Large pizza`s for dinner! No way could I put that down either. Usually I can hardly finish a medium to myself, then I almost fall asleep. I feel heart burn and bloated just thinking about eating that much food.

[Shortdave]

It was awesome because me and the 2 lukes would roll in and order enough food for 10 people.

[#8]

a 4000 calorie breakfast is ****ing unreal. did you get your blood sugar tested at all during this period?

I wonder what kind of effect that would have on your chances of developing diabetes...

[Shortdave]

a 4000 calorie breakfast is ****ing unreal. did you get your blood sugar tested at all during this period?

I wonder what kind of effect that would have on your chances of developing diabetes...
Nope, blood pressure went up pretty darn good, but it came back down. My fat levels were so high I didn't really worry about sugar.

[#8]

Does BF% offer some sort of protection from blood sugar / diabetes related issues?

[natenator]

the fat content in the food is what he means. Fat and protein lower insulin response.

[#8]

ahhhhhhhhhhh.......makes sense.

good call.

thanks

[cog]

Fairly awesome transformation,but I think that diet would be a disaster for most of the older guys.

[tiramisu]

Youth definitely helps, for the rest of us there's testosterone and tren. (be afraid of old men on tren - tshirt coming soon)

[GYMBRAT]

It's easier to do all those things simultaneously. at 15% bodyfat, I can't double my bench, but at 10% I can. I do think you have to look the part being in the "fitness industry"...I don't necessarily think you need to be ripped, but if you're not, you better at least look built. Nothing that pisses me off more than seeing personal trainers in my gym that are both not lean, and not strong - they look like they haven't trained ever. While they may be ultra knowledgable in how to train someone, it just seems like they aren't just based on looks.

I feel the same way...who would you flock to to train you? a skinny unbuilt trainer or a muscular trainer? Me, I would pick the built trainer just for the fact that he must be doing something right to have built the muscle ;) jmo though and by no means being judgmental (I don't think) lol

[GYMBRAT]

Youth definitely helps, for the rest of us there's testosterone and tren. (be afraid of old men on tren - tshirt coming soon)

LOL now that would be funny!

----WARNING----
~old men on tren~

[cheesesteak]

I feel the same way...who would you flock to to train you? a skinny unbuilt trainer or a muscular trainer? Me, I would pick the built trainer just for the fact that he must be doing something right to have built the muscle ;) jmo though and by no means being judgmental (I don't think) lol

I brought up this exact point with the girl who works the desk at the gym since we were already talking about trainers and she says a muscular trainer would be too intimidating. Pffft!

[steve_d]

I brought up this exact point with the girl who works the desk at the gym since we were already talking about trainers and she says a muscular trainer would be too intimidating. Pffft!

and that's precisely why those trainers have a piece of the pie. In fact, at my gym, the least in shape trainers seem to have the most clients. The type of clients they get are however older, and in less shape, and really not the type of person I would want to train anyway. The more in shape trainers tend to have more serious more motivated clients. At least in general.

Then you get the clients that just want the cute little trainer regardless of her experience.

[cheesesteak]

The gym I go to all the training is geared towards swiss ball/circuit training. I don't ever see a trainer having their client bench, just jump over a ball a bunch of times. $60 a session or some insane amount. Could do that shit for free at home.

Or do what I did and spend 2 months on youtube and bodybuilding sites and learn the basics. I knew what to do before I even stepped into a gym. This was my only option because I can't afford that type of 1 on 1 training, even if it was Hany Rambod for $60 a session.

[Ritch]

The gym I go to all the training is geared towards swiss ball/circuit training. I don't ever see a trainer having their client bench, just jump over a ball a bunch of times. $60 a session or some insane amount. Could do that shit for free at home.

.

This is very true. I tried to be a trainer and just couldn`t take it. People don`t want to train. They want to be given some obstacle course and act like they`re on the playground while calling it a workout. Boy was I wrong thinking I was gonna help guys get bigger...

But those people, if they didn`t pay the trainer to go through the foo foo routines they have them do, wouldn`t even be there if it weren`t for the fact they paid $60. Plus most of the time they`re late, and have 50 minutes to warm up, do some type of training and call it a "workout".

[cheesesteak]

This is very true. I tried to be a trainer and just couldn`t take it. People don`t want to train. They want to be given some obstacle course and act like they`re on the playground while calling it a workout. Boy was I wrong thinking I was gonna help guys get bigger...

But those people, if they didn`t pay the trainer to go through the foo foo routines they have them do, wouldn`t even be there if it weren`t for the fact they paid $60. Plus most of the time they`re late, and have 50 minutes to warm up, do some type of training and call it a "workout".

I'm always wondering what these people do for a living that can afford to throw away their money like that. I'm talking about the ones you referring to that show up late, do 50 minute warmup on a bike while the trainer drinks a coffee and then thinks they are achieving something.

[GYMBRAT]

I brought up this exact point with the girl who works the desk at the gym since we were already talking about trainers and she says a muscular trainer would be too intimidating. Pffft!

never thought of it that way but I guess it would be a legit reason maybe!