Muscle Building and Fat Loss

[fred1981]

---

yesterday's 100 rep squats (a.ka. killer quad) routine...killer gyud diay ang animal oie. perting hapdusa man!

[Cyrenz]

payter sir Fred\m/

[Xenoxorph]

boss kanang century tuna in brine di diay na siya maayo? wala ko ka sugat ug century tuna in water? taas kaayu ug sodium content nya per 56g ang serve then 180g ang usa ka can. so x3 ang sodium content, sakto ba ako computation? correct me if im wrong kasagaran in brine or in veg oil

- - - Updated - - -

@Xenxomorph maayo ba ng IIFYM diet? i want to get lean is it possible within 1 month?

Brine = solution of salt in water. So naturally taas jud ang sodium content ana niya. But in my opinion, sodium doesn't matter. This only applies if you don't have any existing heart disease ha. Let me explain. When we take in sodium, water follows. A high sodium diet will make you look fat because of all the water retention, but it's not fat! Solution? Drink lots of water. The more water you drink, the more water you pee! And everytime you pee, sodium is excreted therefore there is less water retention. That is a simple fix of course. I mean, why would you even take out sodium?! It's that one thing that gives flavor in food.

That being said, i don't care how much sodium i take in, all i make sure is that i'm drinking a lot of fluid so i can pee out the sodium later in the day. But if you have any type of heart disease, i would avoid a high sodium diet as the temporary increase in blood pressure MAY cause problems.

Regarding IIFYM, personally, i believe it works. If body recomposition(getting lean) is your goal, then sure why not? But if being healthy in general is your goal, i wouldn't recommend it. Yes we can eat pizzas or other fried crap and just take in lots of scoops of whey protein as long as it fits my macros. But as you can see pizza(or other high fat/simple sugar foods) isn't your best choice. Certain pizzas contain high fat(or carb) content and can lead to problems like high triglycerides, Diabetes or hypertension. Now the question is, would you risk yourself?

Although eating 100% healthy is near impossible for most of us, we can always be a bit flexible in our nutrition. Thats where IIFYM comes in, but let us not abuse it! If you miss protein in one meal, then by all means take 2 or 3 servings of protein in the your next meal. As long as it fits your macros! Choose the right choices to fit your macros

[beyee]

@jaeahr

I tried your suggestion with my carbo intake for 9 days.
Instead of eating 1 cup rice per day, I added another cup for lunch.
So that meant, I stopped my oatmeal for breakfast. As for dinner,
veggies or fruits then green tea before bedtime.

I did running at nights or gym every other day.

Yesterday, I had a medical check-up after getting my blood work
results, I gained 3 lbs man However, my new jeans sized 11
is somehow loose on me and other parts, they have maintained
man. Sorry didn't get a chance to measure myself. But with the
changes, I'm worried only about my weight gain.

Btw, my blood work results are back to normal, sugar's good but
I need to work on my cholesterol though and the doc told me to
amp up my calcium intake since I have low ca daw.

Do I still need to stick to the additional carbs you've mentioned bai?

[ilovedernose@yahoo.co]

Ask me anything you want to know about how to build lean muscle mass and how to lose weight.
I'll try my best to answer all the questions asked here..

maka lose weight kaha ko ani nga routine?nig morning i do the stretching and weight lifting ra.

[jaeahr]

@jaeahr

I tried your suggestion with my carbo intake for 9 days.
Instead of eating 1 cup rice per day, I added another cup for lunch.
So that meant, I stopped my oatmeal for breakfast. As for dinner,
veggies or fruits then green tea before bedtime.

I did running at nights or gym every other day.

Yesterday, I had a medical check-up after getting my blood work
results, I gained 3 lbs man However, my new jeans sized 11
is somehow loose on me and other parts, they have maintained
man. Sorry didn't get a chance to measure myself. But with the
changes, I'm worried only about my weight gain.

Btw, my blood work results are back to normal, sugar's good but
I need to work on my cholesterol though and the doc told me to
amp up my calcium intake since I have low ca daw.

Do I still need to stick to the additional carbs you've mentioned bai?

sorry for the lack of / late replies. was in tacloban for the majority of the week. hehe. it's up to you sis. how were you feeling during those 9 days? did you notice an increase in elevated energy levels due to the carbs? how do you feel about the weight gain? how do you feel about your pants fitting loose? how were your workouts?

all in all. training / diet should be based solely on how "you" feel. listen to your body. look at the mirror. if you liked it - the benefits outweighing "weight" gain then by all means. add another cup to your daily intake. if not. maintain that cup you've been doing for another week or two to fully decide whether or not you like it. if you didn't like it at all. go back to your original diet.

that's what i like about dieting and training. we can always adjust according to our needs and goals =)
let me know more how you feel as far as the cup of rice goes.


try doing it while eating oatmeal still + that rice you eat during lunch. personally i think eating carbs during breakfast is important. especially if your life gets activate right after breakfast. you end up using the carbs from the oatmeal as energy anyway. so it doesn't create new stored fat cells.

- - - Updated - - -

yesterday's 100 rep squats (a.ka. killer quad) routine...killer gyud diay ang animal oie. perting hapdusa man!

much respect! quadricep-saurus. what gym is that sir fred?

[jaeahr]

payter sir Fred\m/

how's your lean bulk doing bruh?

[beyee]

No worries bai

Over-all I felt so heavy lols
That's why I'm so puzzled of the heavy feeling yet loose napod ako jeans.
Just had my new set of pants today, size 10 nako so happy pod ko

So what I did lang k I started last Monday with my new diet, one cup of
rice and sardines/tuna for breakfast then sweet potato/boiled banana
with tuna for lunch and for dinner, veggies and fruits with green tea.
Kay nagprepare ko for my run yesterday, so far light ako feeling and sayon
idagan or sayaw hehehe... So I'll stick to this diet sa.

Lingaw pod bya ni k if Dili ko work, change napod Nya check if Asa Nila mo
bagay... Anyway, thanks so much for your inputs. I appreciate it a lot.

Mas important I'm decreasing in measurements bisag I'm gaining in mass

[jaeahr]

No worries bai

Over-all I felt so heavy lols
That's why I'm so puzzled of the heavy feeling yet loose napod ako jeans.
Just had my new set of pants today, size 10 nako so happy pod ko

So what I did lang k I started last Monday with my new diet, one cup of
rice and sardines/tuna for breakfast then sweet potato/boiled banana
with tuna for lunch and for dinner, veggies and fruits with green tea.
Kay nagprepare ko for my run yesterday, so far light ako feeling and sayon
idagan or sayaw hehehe... So I'll stick to this diet sa.

Lingaw pod bya ni k if Dili ko work, change napod Nya check if Asa Nila mo
bagay... Anyway, thanks so much for your inputs. I appreciate it a lot.

Mas important I'm decreasing in measurements bisag I'm gaining in mass

hehe. glad you're happy. i knew it would work =)
it's okay you're gaining mass. there's a high chance its muscle mass your gaining. you will be losing fat a lot faster. keep it up!

carbs aren't the enemy. being lazy is. since you aren't lazy. win win situation. you get to eat rice / carbs again. but you're using the carbs for energy.


how are your dizzy spells? still getting them?

[beyee]

hehe. glad you're happy. i knew it would work =)
it's okay you're gaining mass. there's a high chance its muscle mass your gaining. you will be losing fat a lot faster. keep it up!

carbs aren't the enemy. being lazy is. since you aren't lazy. win win situation. you get to eat rice / carbs again. but you're using the carbs for energy.


how are your dizzy spells? still getting them?

Oh I forgot to mention about the dizzy spells..
It stopped when I followed your advice.
Maybe I can compromise with the carbs noh? Hehehe
Mao lageh ni basta aiming for a goal, sometimes sirado
na utok na Dili jud pwede palabi sa carbs hahaha

Talking about carbs for energy, now I understand why
every after run, I feel so "takaw" and wanna gobble up
everything in sight lols... Ka-g na ko sa logic