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  1. Hey everyone! I'm new to the group and am looking for some advice regarding nutrition. Basically I'm 6"4 used to be chunky and now I guess I'm on the edge of skinny fat and struggle to gain muscle. I've been experimenting with diet trying to find some nutrition dense foods and have come across Quark (Kwarg) in our local supermarket and decided to try it out! I've been eating a 250g pot nearly every day as I'd read it's like yogurt, it's fat free and has around 25g of protein per 250g pot which is great! However I just noticed on the packet today it says contains 8 SERVINGS?! Slightly freaked out that I've been eating something WAY over the quantity than I'm supposed to. Felt like maybe I'd been eating a tub of Mayonaise a day now! The nutrional content is as follows: Per 100g Kcal - 249 Fat < 0.5g Mono/polyunsaturated <0.1g Carbs - 4.2g of which sugars - 4.2g Fibre - < 0.5g Protein - 10g Salt - 0.15g Has anyone else been eating this in these quantities? Would love to hear your advice! H
  2. Since I’m new to the forum, I’ll take this time to do a quick little introduction: im 23 5’11 227 as of this morning I am not a total stranger to fitness as I’ve lost weight in the past, but I’m looking to actually put on muscle this time around (I know this is a Fat Loss thread, but just bare with me). As the title states, I have a skinny fat body:so I’m stuck in a weird spot with what I need to do. I’ve read up on calories in vs calories out, caloric surplus, caloric deficit, ect... I just don’t know which direction to start in: Do I cut the fat or do I bulk up. Any advice or guidence would be appreciated, and my apologies if this wasn’t the right place to make this post.
  3. I have been lifting for about a year. I started with 3-4 days per week and for the past month I have been training 6 days per week. I'm 22, 5"6', and 130 pounds. My weight has remained essentially the same all year. I probably gained a little muscle and lost some fat but I feel like I haven't made significant progress. I have been eating 1700-1900 calories with 130+ grams of protein per day. Is it time for me to start bulking or should I reduce my caloric intake further to cut my last bit of body fat.
  4. Challenge #9 For the first/second challenge in 2016 (and the first ones under the new rules) I decided to go with the general Rebels instead of spending time in the cozy assassins guild (aka I'm getting out of my comfort zone). This "trip" (and further ones in the future to other guilds) had actually been planned for some time, now seems like the perfect opportunity. The overall Challenge Goal will not change from last year (as implicated by the challenge theme) and will probably take some more challenges: getting rid of the belly (aka take the fat out of skinny-fat), measured by bodyfat percentage. Right now I'm at about 23%, the goal for this cycle of challenges is less than 15%. With the old format I'd planned to get down to under 20% after this challenge, but for 4 weeks, that is probably too much.... I'll go with a goal range of 20-21%. Background story (this time it takes place in the universe of Mark Anthonys Last Rune series) Everyone at the Grey Tower said I was crazy. But I'm not. I have a goal. The runespeakers are just hiding in their books ignoring the real world. They know the end of the world is coming, but do they do anything? No! Sure, they are looking for the solution. But nothing seems good enough, so they continue looking.... I've been on this quest since I became a Master of the Grey Tower myself. There is only one dragon left in Eldh. He has the power to stop the Pale King. Maybe he will not help us or not in the way I hoped, but still my quest is better than those of my brothers wasting time. I cannot give up. I have gathered the necessary knowledge and the runes are guiding me. The only thing I have to do is follow through. Through the wastelands of the east, the free cities of the south and now the desert of the south. I'm wandering, though I'm not lost.... I have a goal! QUEST 1 : NUTRITION I'm putting a little more weight on quality in this area. Still going to track my intake, like last challenge. But I also want to do some paleo batch cooking. Mission: Track Calorie/Protein/Fat/Carb intake and stay within range Eat at least 80% paleo Batch cook something paleo once per week QUEST 2 : SIMPLE & SINISTER [ I OF XII ] This will be the year of Kettlebell for me. Each challenge will have a Swings and TGU quest programmed after Simple & Sinister. The miniumum amount of work for the whole year is 30000 Swings and 1500 TGU (per side), but technically it could be up to 36600/1830. But that is all just a background workout and shouldn't interfere (negatively I mean, positive results are hoped for of course) with whatever I focus on in my challenges. Mission: 50 - 100 Swings per day (either two or one-handed) usually with a 24kg but on light days with 16kg 5 Turkish Get-Ups per side per day with a 12kg or a 16kg an occasional day off is fine like once a week QUEST 3 : INTERMITTENT FASTING I used to have good experiences with those. But stopped because it interfered with work (meals were a very important social thing at my old workplace). Now it is time to get them Fasting days back. Mission: Once a week don't eat for 24 hours QUEST 4 : STRENGTH (ENDURANCE) WORKOUT This quests purpose is two-fold. Like last challenge it is supposed to keep my strength at a good level (don't want loose them gainz). Also since a pure calorie burn workout quest didn't work out (haha) last time, I'm incorporating this into the strength goal. Mission: Minimum Strength Workout (one exercise out of two of Push/Pull/Hinge/Squat) 4x per week Strength Endurance Worktout (like EMOM or for time or AMRAP for example) 2x per week Maximum Strength Workout (3 exercises out of one of Push/Pull/Hinge/Squat) 2x per week LIFE QUEST : JOB + APPARTMENT HUNTING This interim solution is coming to an end (like it should), now I need a new job and place to live for about the next 15 months (aka a base of operations and a budget to tackle those big life quests) Mission: Send out applications Since I can't see how the Character Creation and Epic Questing integrates with the stat points I'll leave them out for now.
  5. Hello all! I'm a guy from Chile. I'm 22 years old, and recently put on like 10kg of weight just from eating junk. I feel terrible about myself, I look in the mirror and suffer every day basically. Other things about me, I study music composition in The Hague, I play the violin, and I'm generally a music nerd. I've also posted before here, trying time and again to keep a fitness journal, but I'm terrible at it. I'm taking this as a wake up call to finally take myself more seriously in this, and try to make some progress. My current data is, at the moment: Height: 175cm (5 feet 9 inches) Weight: 75kg (165 pounds) (what other measurements should I keep track of?) I uploaded a pic, and you can see that although I'm on the "normal" BMI range, I do have a lot of fat around my waist, which is basically the root of my self-image issues. If I wear a t-shirt you wouldn't think I have this fat, because my face looks thin, as do my arms, wrists, etc. My goal is basically to have a body I feel proud of by next (northern hemisphere) summer, so by mid-june. I live by the beach in the Netherlands, and I wan to be able to walk around shirtless without feeling ashamed. I had a gym membership, but had to cancel it because I don't have enough money to afford it anymore. So now I'm trying to build a bodyweight routine. I found this, which I liked because I was trying to do parkour some years ago (I failed miserably), but I still love to workout outdoors and doing stuff with just my body. I also found this, because I realized that my body type fits the description of "skinny fat." So my workout for now looks something like this: I begin with the warming up posted by Steve on youtube, I'll put a link later, I feel a bit lazy to look it up right now lol Set 1: First exercise of the parkour vid (don't know what it's called) in 30 seconds, rest 15 seconds (I'll called it A) Second exercise in 30 seconds, rest 15 seconds (Squats in 30 seconds, rest 45 seconds ©repeat the whole thing 3 times Set 2: Inverted rows - 10 reps Last exercise of the parkour video (don't know what any of these things are called), 30 seconds Knee push ups - 10 repsrepeat 2 times, resting for a minute or so in between. I did it for the first time today, and I felt REALLY tired, like at some point I had to take a break because my head was feeling a bit light. But then it was OK and I continued. I need to track the amount of reps I do for the timed exercises. By the end I was exhausted and I couldn't do the 10 reps for the last set of knee push ups. Well, sorry for the long post, I promise the next logs will be more to the point. I hope to hear comments from you people! Hugs to all
  6. After 2years with the Rebellion I've succeed in completing a lot of goals in my challenges. Learned a ton. Gained muscle, lost muscle. Established healthy habits, lost healthy habits. So it was brewing & brewing in my head for some time now that when I look at myself in the mirror & compare with the pictures I took along the way : Nothing has changed. So I set out a main-quest to get rid of 'the belly of the beast'. With all I've learned so far & hoping some old habits will kick in along the way: I take I can do this in 6months. Hence the reason of this thread : I need a container to keep track over multiple Challenges. So this wont be a daily log, but more like a weekly log.I need a place to hide my progress pics (ehm.. fail ? )extra motivation So without further delay : A summary of my first Challenge in the main-quest : Main Quest : Get rid of the belly. Motivational : Stigmata of Ministry ok: I'm seriously tired of my fat belly & all the problems it brings with it. time to tackle it head on. I anticipate it'll take me 6months or 3 Challenges. I'm skinny fat: This evenings measurement : belly 108cm; chest 100cm. The pics of me with my one day old smartphone stressing not to drop it. (I put them on a free-online thing, no idea how long they'll last there) there's 2things to it : Eat more. Build mass. (proper mass that is ^^ ) Goals: Diet : Fix breakfast The fail safe basis of my breakfast the coming challenge, and 6months, will be : Oatmeal. There is no excuse but lack of will for not eating it. Bring half a cup in Tupperware to work, add hot water : eat bomb of fibers. It will protect me half a day from white grains & the fiber will hopefully heal my intestines which are giving me a hard time sleeping. measurement : every single day fitness : Rope Skipping. I think it'll be a good a idea to build some grit at the start of this main-quest , by going outside in the winter & do some rope-skipping: which will be cold and way out of my comfort zone. and it will reap me, if I ever get it done, some much needed points on +STA .. measurement : 2weekdays / 1weekend day fitness : steady yoga It's the only thing in the last 3years that could win the mind battle vs the booze devil: I cant do yoga if I pop a beer after work. and half the time I'd rather do yoga. Which would be a big win vs a beer-belly .. measurement : 3weekdays / 2weekend day
  7. Hi guys, I'd like to start by saying that I love Nerd Fitness and Steve's fitness philosophy. I've been following NF for about a 6 months now and I think it is about time I join the rebellion properly. I am 18 years old and I'm about to move out and go to college in a couple of months. I've always been a sporty kind of guy, I've been playing football (soccer) for about 7 years until last year. As to fitness I've been on and off different workout schedules, like the Basic Training routine from Dumbbell Division and the BBWR and I've put together some workouts myself with dumbbells, but I always quit after a while because I found them too easy or because I thought they werent effective. But after a lot of reading and learning, I think it is time to do it right this time. Im 18 years old, weigh 62kg (136lbs) and Im about 1,78m (5'10"?). Im sort of skinny-fat, I have skinny arms, chest etc. But I do have a a bit of belly fat. (My legs arent really skinny because of football, but I think if I hadn't played football for that many years they would be skinny too.) My goal is to become bigger and stronger, so gain muscle. According to the Operation Bulk Up guide book, I should eat a lot (about 3000kcal in my case), but Im afraid my belly fat will increase even more. Because I still live with my parents, I am sort of dependent on what my mom cooks for dinner, this is usually vegetables, potatoes and meat, pasta or rice, so that's ok, but I cant really make big changes to my diet. My diet now looks something like this: Breakfast: bowl of yoghurt with 4-grain muesli (oats, cornflakes, barley and wheat) and a large cup of milk. Snack: apple Lunch: 2 peanut butter sandwiches and 2 sandiches with cheese Snack: another 2 peanut butter sandwiches Snack: handful of almonds Dinner: whatever my mom cooks and another bowl of yoghurt as dessert Post-workout: large cup of milk Drinks: water Unfortunately the occassional milkshake, icecream or beer gets thrown in there as well, but Im trying to cut that out as much as possible. As to my working out: I have a adjustable dumbbell set (up to 17,5kg (38,58lbs) per dumbbell), a pull up bar and a bench to my availability. My plan was to do some kind of adjusted version of the dumbbell division workout: A 5x5 dumbbell push press 3xMax chin ups 3xMax dumbbell push ups B 5x5 dumbbell front squats 3xMax pull ups 5x5 dumbbell straight leg deadlift C 3xMax chin ups 3xMax dumbbell push ups 5x5 dumbbell bent over row D 5x5 dumbbell front squat 3xMax pull ups 3x8 dumbbell lunges But since the dumbbell division workout is (sort of) aimed a 4-day split, and Im planning on doing a 3-day split, is it maybe better to combine some exercises to form a 3-day split with only 2 workouts (so only A and B ) with more focus on the entire body? So instead of alternating between more upper body and legs focused workouts to 2 kind of workouts focussing on the entire body? Another thing is that I have a bench that I can use, so are there some great bench exercises that I can throw in here? (like dumbbell bench press or bench shoulder press or anything)? I want my workout to be simple, challenging and effecient. I've been doing a lot of these exercises (without the bar exercises) the last 4 months or so within different workout plans, but as I said I quit after a while, because they were too easy or I didn't think they were efficient. I gained some strength, but I didn't gain mass. For example I am able to do 5x5 dumbbell front squats with 10kg (22 lbs) dumbbells and 20-15-10 dumbbell push ups, but I don't gain mass. After reading the Strength Guide again, I realized I wasn't eating enough. This time I want to do it right. I now have a pull up bar to my availability and I'm ready to start tracking again and go for it! Long story short: I've read and learned a lot from Steve, I know the basics, I have some fitness history (Im a total rookie though) and I'm ready to do it right this time, but I still have some questions: -Are there any tips to improve my workout? -I'm afraid that if I start bulking seriously (in order to do gain muscle), my belly fat will increase, any tips? I guess that's about it, thanks for reading and I hope I will learn a lot from you guys. Pinkman out.
  8. What's up Rebels?!? Is Everybodyyyyyy Happyyyyy?! Good! Alright, so here's the deal people, I'm 25 turning 26 and I've started working out/exercising over the last week or so because I am SICK...of being skinny fat! I've just spent the last like hour or so figuring out all sorts of crap like my BMR, TDEE, DAILY ENERGY EXPENDITURE, figured out how much more I'd have to eat to gain weight started eating all the food and pounding milk and then realized, "What the hell am I even up to right now?!" I don't want to gain weight, or lose it, I just want to get ripped bro! And I'll do, eat or not eat whatever to realize that goal. SO! This is where you guys come in! For I seem, regardless of all the reading I've done over the last month, to have no idea what I should be doing/eating to lose the fat around my sides and on top of my abs. I am not at all into gyms, I've never been and yeah I can't say I don't like it because I haven't tried it but I've been tellin friends I'm going to go with them forever and I just really don't see it happening. SO! I've been fucking around with THIS bodyweight workout which I reckon is gangster, I can barely do two circuits of it substituting the handstand push-ups out for elevated ones. http://www.menshealth.com/fitness/road-warrior-workout And I think I'm seeing results in my arms and shoulders, and I kind of feel it in my sides sometimes but that fat is still there. I've JUST started doing interval training on my in-between days from the circuits (should I be even HAVING in-between days?!) but obviously it's way too early to tell if that's doing anything for the fat around my core. SOOOO! What do you guys reckon? Any suggestions other than the Batman/Playground/Beginner Bodyweight Circuit? If somebody could check out that Road Warrior Workout and tell me what you think too that'd be right awesome. I personally think it's vicious, I just fear that it's more muscle endurance than strength building. You tell me, hell maybe that's good for my goals. I just want people to see my abs again , oh don't worry I've never lost sight of them! Thanks in advance people, you're all beautiful!
  9. Hi guys! Not sure where to post this, but I need some help. I'm a bit confused as to what my body type is, and what I should do moving forward. Am I skinny? Skinny-fat? Fat? Some statistics to help you guys analyze me: Age: 28 yrs old Height: 5' 4.5'' Current weight: 130 lbs Body fat %: between 12% - 16% (suprailliac reading gives me 10 mm of fat) Neck: 15.4 in Shoulder: 18.9 in Bicep: 11.8 in Chest: 33.5 in Waist: 29.9 in Hips: 34.6 in Thigh: 20.5 in Calf: 14.6 in I'm currently doing strength training, using Barbell Batallion 2 Cycle B, I believe. And eating Paleo + HGOMAD (half-gallon of milk a day). I'm not sure if this is the right thing for me, though. Any help will surely be appreciated.
  10. I'm skinny fat, what's the best thing to do? skinny fat for me is, i have a skinny figure, skinny legs, skinny shoulders, arms but my mid section is a bit bulky. 1st question: what's the best thing to do? and how do i remove my excess fat and love handles? 2nd question: do i go bulk? or go cuts? thanks!
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