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InfiniteToker
Devourer of Chicken Wings



Registered: 06/22/13
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Getting into shape- nutritional advice needed
#22173262 - 09/01/15 09:46 AM (8 years, 4 months ago) |
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Hello all,
I am currently 196 pounds at 5feet 6inches in height. I want to meet my goal of getting down to 8 percent body fat. Inevitably i will most likely lose weight, and that is okay; but i wold still want to retain muscle( i know weighs more than fat).
I am looking for nutritional as well as supplemental advice from our fantastic community. I currently take hydroxycut hardcore elite as well as a GNC multivitamin.
As I am unique, I was not going to search this site for related posts. Thanks in advance for all the help and support offered.
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"I'm chilling in a room with a view, there's always room for improvement; so i grab my coat and go and prove it"-Method Man
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Matt87

Registered: 01/03/15
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Loc: Tennessee
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Re: Getting into shape- nutritional advice needed [Re: InfiniteToker]
#22173350 - 09/01/15 10:10 AM (8 years, 4 months ago) |
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Hi there. I love helping people in this way when they actually use the advice! Ok, I would ditch the hydroxy immediately. Is the only thing you drink named water? If not, start there.
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  Once you understand the way broadly, you see it in all things. -Musashi
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InfiniteToker
Devourer of Chicken Wings



Registered: 06/22/13
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Re: Getting into shape- nutritional advice needed [Re: Matt87]
#22173378 - 09/01/15 10:16 AM (8 years, 4 months ago) |
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I only drink water or gatorade to replenish after a hard workout, but the latter is a rarity. Why ditch hyroxycut? I've heard before to ditch it, but never an explanation?
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"I'm chilling in a room with a view, there's always room for improvement; so i grab my coat and go and prove it"-Method Man
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Matt87

Registered: 01/03/15
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Re: Getting into shape- nutritional advice needed [Re: InfiniteToker]
#22173438 - 09/01/15 10:37 AM (8 years, 4 months ago) |
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It's just caffeine. To lose weight and retain muscle, eat almost exclusively fat and protein! Get a gram of protein per pound of bodyweight every day from whole foods.
If you're already not drinking carbs all day, just watch what happens! Cut out pretty much all carbs(bread,rice,,potatoes,etc) and in two weeks you will see a visible difference. This diet will make anyone super lean. Work out too, of course!
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  Once you understand the way broadly, you see it in all things. -Musashi
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InfiniteToker
Devourer of Chicken Wings



Registered: 06/22/13
Posts: 1,724
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Re: Getting into shape- nutritional advice needed [Re: Matt87]
#22173493 - 09/01/15 10:54 AM (8 years, 4 months ago) |
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Thanks for the advice. I have alot to learn on examples of carbs. I avoided potatoes but had rice
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"I'm chilling in a room with a view, there's always room for improvement; so i grab my coat and go and prove it"-Method Man
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Yukon Cornelius
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Re: Getting into shape- nutritional advice needed [Re: Matt87]
#22173529 - 09/01/15 11:04 AM (8 years, 4 months ago) |
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Quote:
Matt87 said: Get a gram of protein per pound of bodyweight every day from whole foods.
If you're already not drinking carbs all day, just watch what happens! Cut out pretty much all carbs(bread,rice,,potatoes,etc) and in two weeks you will see a visible difference. This diet will make anyone super lean. Work out too, of course!
If you meant carbs literally he'd be cutting out all fruits and vegetables too, complex carbohydrates are the way to go.
Atkins is a failed dietary regimen, the key is always balance not all or nothing thinking.
The water thing is spot on, and unless he's training for the Olympics that much protein everyday is not being used efficiently.
60-80 grams should be good to start, majority of it animal based and some plant based like nuts and beans.
-------------------- "I didn't know chicken's wore suspenders" - Towelie
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InfiniteToker
Devourer of Chicken Wings



Registered: 06/22/13
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Re: Getting into shape- nutritional advice needed [Re: Yukon Cornelius]
#22173714 - 09/01/15 11:51 AM (8 years, 4 months ago) |
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thank- you Yukon... I am eating more fruits and vegetables more than either. I' guessing any type of sauce or dressing is a no-go? eating them without flavoring is the best way to go? I need to learn what you all know about carbs, complex or simple, good fats, etc.
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"I'm chilling in a room with a view, there's always room for improvement; so i grab my coat and go and prove it"-Method Man
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Tomandjerry58
Stranger

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Re: Getting into shape- nutritional advice needed [Re: InfiniteToker]
#22174431 - 09/01/15 03:19 PM (8 years, 4 months ago) |
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Personally don't think cutting carbs completely is wise. The goto is oats, sweet potatoes and rice and when im feeling good tortilla chips . The shitty part is that you shouldn't allow yourself a high amount of sugar or tons of butter to make these foods taste better. Watch the numbers...I believe it 55-75% of your daily caloric intake. Or like 300 grams
As stated above lean toward healthy protein, id ditch the Gatorade,hydroxycut and go straight for caffeine pills and water or unsweet tea. WATCH THE SUGAR 24-36 grams of simple sugar a day...make sure to eat this so you are not totally depriving yourself
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Matt87

Registered: 01/03/15
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Re: Getting into shape- nutritional advice needed [Re: Tomandjerry58]
#22175145 - 09/01/15 06:38 PM (8 years, 4 months ago) |
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I definitely don't mean literally not eating carbs. Most Americans go nuts with it though.
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  Once you understand the way broadly, you see it in all things. -Musashi
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InfiniteToker
Devourer of Chicken Wings



Registered: 06/22/13
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Re: Getting into shape- nutritional advice needed [Re: Tomandjerry58]
#22175897 - 09/01/15 09:20 PM (8 years, 4 months ago) |
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doable, i just have to have discipline. I snack already, is it okay to snack as long as its not access sugars?
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"I'm chilling in a room with a view, there's always room for improvement; so i grab my coat and go and prove it"-Method Man
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Mescalean
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Re: Getting into shape- nutritional advice needed [Re: InfiniteToker]
#22175973 - 09/01/15 09:32 PM (8 years, 4 months ago) |
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8 percent is a low number.... good luck man.
personally i like staying around 10-12 percent. tahst what i feel healthiest at though. single digits = cranky as fuck and light headed for me, just not built for that shit
-------------------- FREE BURKE
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Cowb0yNeal00



Registered: 06/05/13
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Re: Getting into shape- nutritional advice needed [Re: Mescalean]
#22176596 - 09/02/15 12:05 AM (8 years, 4 months ago) |
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8 percent is very low….. for diet i would say whole raw foods.. fruits and vegetables. don't take any supplements or drugs if your serious.
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InfiniteToker
Devourer of Chicken Wings



Registered: 06/22/13
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Re: Getting into shape- nutritional advice needed [Re: Mescalean]
#22177008 - 09/02/15 04:31 AM (8 years, 4 months ago) |
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I'm serious, at one time i was 13 percent body fat. I really wasn't in shape per-say though, i wasn't toned. Didn't have my abdominal muscles showing...
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"I'm chilling in a room with a view, there's always room for improvement; so i grab my coat and go and prove it"-Method Man
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Tomandjerry58
Stranger

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Re: Getting into shape- nutritional advice needed [Re: InfiniteToker]
#22179544 - 09/02/15 06:39 PM (8 years, 4 months ago) |
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Quote:
InfiniteToker said:
doable, i just have to have discipline. I snack already, is it okay to snack as long as its not access sugars?
Snacking healthy and full healthy meals are great for your body and fitness. It takes a lot of discipline and sugar is everywhere if you are an American. 1- 2 lter of cola holds like 1/4 pound of sugar and 1- 20oz Gatorade holds about 17 grams the last time I checked if I remember correctly.
I drink beer and that's where I get my added sugars...coors light 5 grams a can.
Watch your preservatives as well....not scientifically proven but I would suggest they alter how the body breaks down food.
Food is the key....do not starve yourself or youll never get tone or lose weight successfully
I could guarantee a 10 lb loss if you even loosely stick to the 36 gram sugar regiment on your daily intake. Sugar is why America is overweight. But make sure to get that 36 grams...don't cut out sugar completley
And you can not build muscle on added sugars nor should it ever be considered food exceeding those numbers
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InfiniteToker
Devourer of Chicken Wings



Registered: 06/22/13
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Re: Getting into shape- nutritional advice needed [Re: Tomandjerry58]
#22179819 - 09/02/15 07:38 PM (8 years, 4 months ago) |
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thanks for the insight everybody
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"I'm chilling in a room with a view, there's always room for improvement; so i grab my coat and go and prove it"-Method Man
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EDM
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Re: Getting into shape- nutritional advice needed [Re: InfiniteToker]
#22180737 - 09/02/15 09:59 PM (8 years, 4 months ago) |
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Quote:
I am currently 196 pounds at 5feet 6inches in height. I want to meet my goal of getting down to 8 percent body fat.
8 percent like someone said is very low but doable. You will have to be incredibly strict on your diet and have proper exercise. That is probably obvious to you already but I have to stress it because right now, unless you are some beast mode (maybe you are, idk), you are slightly on the bigger side.
I bet someone else mentioned it but I will repeat it if they did not. Lay pastas/breads alone. You already mentioned sauces...
A really wonderful way of approaching your grocery store is.. Buy only things that are on the outside isles. Everything that is perishable.
-------------------- Yahweh is lying to you... I will show you the way. Trust me.
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EDM
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Re: Getting into shape- nutritional advice needed [Re: EDM]
#22180756 - 09/02/15 10:00 PM (8 years, 4 months ago) |
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I am pretty sure I just gave basic info that you either already knew or someone else mentioned. Can never be too sure though.
-------------------- Yahweh is lying to you... I will show you the way. Trust me.
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InfiniteToker
Devourer of Chicken Wings



Registered: 06/22/13
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Re: Getting into shape- nutritional advice needed [Re: EDM]
#22181911 - 09/03/15 07:24 AM (8 years, 4 months ago) |
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yes i am on the bigger side. Wasn't always that way do. I believe i can get back to that. I actually graduated highschool at 135 lbs. I am now 190. I appreciate everything that all members have provided. Honestly some of what is considered "basic info" is new to me, so keep it coming.
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"I'm chilling in a room with a view, there's always room for improvement; so i grab my coat and go and prove it"-Method Man
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EDM
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Re: Getting into shape- nutritional advice needed [Re: InfiniteToker]
#22182516 - 09/03/15 10:59 AM (8 years, 4 months ago) |
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I just did not want to offend you so I started off a little light. Some people lose hope real easy and throw their goals out the window. I hope that does not happen with you.
To get down to single digit BF% ... You are talking about a serious cut. We are talking complete life style change. You will lose strength no doubt. However, you will look ripped.
HIIT (high metabolic workouts) will help get you to this goal. So will Crossfit, insanity and p90x routines. Doing some sort of metabolic workout (15-45mins) at least 4 days a week is a must.
Nutrition is the largest part that will effect you. I wish I was more of an expert in that area. I could give you some tips but I cannot point out a "wonder" diet because I have never been in the business of cutting.
Some simple dieting advice I have: Do not consume.. sugar drinks, sugary drinks are actually considered the #1 factor of obesity/weight gain. This includes soda, fruit juice, sweet tea, sport drinks in general such as gatorade, powerade, vitamin water. You do have to get your electrolytes back but be wary of how much you consume. Vitamin water in general is interesting, it is almost as bad as drinking a 12oz coca cola. This is just liquids. Food is a whole other ordeal.
I suggest check out https://www.reddit.com/r/leangains/
I would also suggest /r/fitmeals and /r/loseit . The good thing about using the forums I posted on reddit including the link is that you can post there asking for advice and use the search bar looking for other people's similar questions. Leangains focuses on retaining muscle while losing weight fyi.
I am saying a number of things that is not including just nutrition because that is what you have to do. You literally will have to change everything. The rewards with such a life style are priceless though. Endless amounts of benefits to yourself.
If you have not used other sources for the information you are seeking, I suggest you do now. I believe the fitness subreddits is a great start. You need to make a plan that involves small goals that you can achieve in order to not break you down but build you up. A buddy system(such as someone working out with you with similar goals) is a great way to do this. If you do not have a buddy, that is ok too. Still doable man.
I am 5'7 and 180lbs. I am probably around 20% BF ratio. My goal has never been to lose weight into the single digits. I am more in interested strength and endurance. I could give a fuck less about my body type but because of focus on being strong and fit as fuck, I have a damn good body for my 27 year old self. I don't do any body building but I look jacked as a mother fucker. That is at 180lbs. You getting down to single digits is probably going to bring you down to below 165lbs. You are going to look thin IMHO but you might look ripped as shit depending on your workout routines. Everyone's goals are different. If you get seriously into this, your goals will most likely change.
Yeeesh that was a lot
-------------------- Yahweh is lying to you... I will show you the way. Trust me.
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InfiniteToker
Devourer of Chicken Wings



Registered: 06/22/13
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Re: Getting into shape- nutritional advice needed [Re: EDM]
#22184151 - 09/03/15 06:16 PM (8 years, 4 months ago) |
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Awesome i will definitely heed you and other members advice. I am a beast of a man, i dont give up. I spent 5 years in the military, achieving accolades and achievements i never expected to receive, simply based on my work ethic and discipline.
See that bodybuilding forum aimed my target ot be 8 percent body-fat based on what type of look i was going for. I did at first pic bodybuilding but i dont want to be all saggy if i stop lifting at a certain age or to a certain extent.
I always heard that nutrition/diet was 90 percent of the equation when it comes to working out. So i need to change my eating habits. Looking into finding workout partners here at my college.
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"I'm chilling in a room with a view, there's always room for improvement; so i grab my coat and go and prove it"-Method Man
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