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[Sniper McBlaze]

What are your goals?

I'd say the main focus would be to gain more muscle mass, but at the same time I'd really want to lower my body fat. I'm nowhere fat, but at the same time I'm not toned. What's the best way to actually lose some fat while atleast not lose lots of muscles? Lots of proteins and continue to lift weights while lowering my calorie intake?

 

[SeanR1221]

So Petrie, you're doing 5/3/1 with the body building routine, right? I want to start looking at things now for a future cut. Can you send me some info? I might start in 10 weeks, I'll see how I feel after this Coan cycle is finished.

 

[Petrie]

So Petrie, you're doing 5/3/1 with the body building routine, right? I want to start looking at things now for a future cut. Can you send me some info? I might start in 10 weeks, I'll see how I feel after this Coan cycle is finished.

I'm no expert, but I'll certainly shoot you a PM.

 

[FallingEdge]

Where is Darth? Have him post up his routine as well.

I always thought that Layne Norton's PHAT routine was a good one for hypertrophy. It just seems real time consuming.

 

[PBY]

I'm no expert, but I'll certainly shoot you a PM.

Can you post your routine

 

[SeanR1221]

I'm no expert, but I'll certainly shoot you a PM.

Cool. It might be sooner than I expected because my wedding is creeping up. Need to balance out getting bigger with looking ok in a tux

 

[Petrie]

Can you post your routine

I've been doing the 5/3/1 Bodybuilding routine during my cut, along with a modified version of IF (can't truly fast, fucking Diabetes):

http://www.jimwendler.com/2012/09/531-and-bodybuilding/

Cool. It might be sooner than I expected because my wedding is creeping up. Need to balance out getting bigger with looking ok in a tux

Psh, who lets real life get in the way of training?

Where is Darth? Have him post up his routine as well.

I always thought that Layne Norton's PHAT routine was a good one for hypertrophy. It just seems real time consuming.

We need routines for us regular folk, not genetic freaks like Darth!

We love you Darth.

 

[Eidan]

Where is Darth? Have him post up his routine as well.

I always thought that Layne Norton's PHAT routine was a good one for hypertrophy. It just seems real time consuming.

Yeah, I'm doing it now, but cut the two upper body hypertrophy days down to one.

 

[TheDarkStark]

I've been doing the 5/3/1 Bodybuilding routine during my cut, along with a modified version of IF (can't truly fast, fucking Diabetes):

http://www.jimwendler.com/2012/09/531-and-bodybuilding/

My Routine looks extremely similar to that, and I came up with it on my own.

(though I obviously borrowed tried and true concepts).

SWAG!

 

[Petrie]

My Routine looks extremely similar to that, and I came up with it on my own.

(though I obviously borrowed tried and true concepts).

SWAG!

Yeah once you're past a beginner level and read up enough, you can easily design something that works well. I plan to start swapping out the hypertrophy lifts every so often just for variety, keep myself interested and such.

 

[Vanz]

So, I just had my account validated (yay!) and wanted to start posting here since most of you guys have a huge amount of experience in terms of fitness/bodybuilding.

Stats:
Age: 20
Height: 176 cm
Weight: 46-47 kg
Goal: Build strenght and muscle, I'm tired of being the skinniest/weakest
Current Training Schedule: Starting Strenght: Monday - Wednesday - Friday.
Current Training Equipment Available: Local gym
Comments: Last week I joined a local gym, the trainer said I should go everyday and work every major muscle group. It sounded crazy so after reading through some "beginner" routines I decided I'd give Starting Strength a go. Yesterday was workout A, tomorrow will be workout B and friday workout A again.
In terms of nutrition I eat very healthy, here's an example of what I eat:

Breakfast: 300 ml milk + 4 whole wheat toast with jam
Lunch: Chicken/beef/fish + potatoes or brown rice or salad or pasta + a pice of fruit
Snack: Yogurt + cereal
Snack: Same as Breakfast
Dinner: Same as lunch

Now, the thing is I'm really really weak lol I started squating with an empty bar and could only add 10kg without failing :/ so my question is this: Is it possible for a guy as weak as I am to build a decent amount of muscle and strength? If so, how much time will I need to spend until I finally see some results? Like I said I'm tired of looking like a scrawny kid

 

[Petrie]

In terms of nutrition I eat very healthy, here's an example of what I eat:

Breakfast: 300 ml milk + 4 whole wheat toast with jam
Lunch: Chicken/beef/fish + potatoes or brown rice or salad or pasta + a pice of fruit
Snack: Yogurt + cereal
Snack: Same as Breakfast
Dinner: Same as lunch

The first thing you need to hear: your diet isn't very healthy at all. It's actually pretty crap. Way too many carbs and way too little protein and possibly fat. You are eating 8 pieces of toast(sugar) with jam(pure sugar) in a day, along with pasta(sugar), cereal(sugar), fruit(sugar), and yogurt(sugar) (greek is far better), that's a TON of sugar, and you're not getting nearly enough protein. Cut out the cereal completely, as well as most of the toast, and get some eggs, bacon, and other protein sources in there, as well as some vegetables. You're getting almost no veggies, and barely any fiber.

Do that and continue SS and you will see noob gains like crazy. Promise. Diet is really important though, and yours needs a LOT of work.

 

[despire]

Now, the thing is I'm really really weak lol I started squating with an empty bar and could only add 10kg without failing :/ so my question is this: Is it possible for a guy as weak as I am to build a decent amount of muscle and strength? If so, how much time will I need to spend until I finally see some results? Like I said I'm tired of looking like a scrawny kid

Don't add that much if you can't handle it. Add 2,5 - 5kg to the empty bar and go from there. You will still add weight to the bar pretty quickly either way since you will be squatting 3x a week.

I think the recommendation is 5kg for lower body lifts and 2,5kg for upper body lifts for most people but there's nothing wrong in taking it a little slower.

 

[Cudder]

Okay guys, need some help. I still haven't gotten properly tested for BF% with calipers, but I've been measuring myself with an electronic scale that's pretty old. It has ALWAYS told me I was around the 24% mark, so I always believed it (though I knew electronic measuring wasn't the way to go, I used it as a ballpark number).

I'm looking at some of you in your pics (FallingEdge) and your BF% numbers and I don't think I can have that much more body fat than you? Just visually judging, of course. I think my vision of what bodies look like at certain BF percentages is extremely skewed. Can you guys just answer me this, does this look like I'm at 23-24% BF? I took these this morning. very lazy pics, not flexing at all, just standing normal. Just want your guys opinions on what you think I might be until I get a real caliper test.

 

[Petrie]

Okay guys, need some help. I still haven't gotten properly tested for BF% with calipers, but I've been measuring myself with an electronic scale that's pretty old. It has ALWAYS told me I was around the 24% mark, so I always believed it (though I knew electronic measuring wasn't the way to go, I used it as a ballpark number).

I'm looking at some of you in your pics (FallingEdge) and your BF% numbers and I don't think I can have that much more body fat than you? Just visually judging, of course. I think my vision of what bodies look like at certain BF percentages is extremely skewed. Can you guys just answer me this, does this look like I'm at 23-24% BF? I took these this morning. very lazy pics, not flexing at all, just standing normal. Just want your guys opinions on what you think I might be until I get a real caliper test.

If I was going to estimate a ballpark, I'd say perhaps 18-20%.

 

[Cudder]

If I was going to estimate a ballpark, I'd say perhaps 18-20%.

Okay, so not too far off from what my scale is reading. (Though it might be, I'm not sure what 24%BF looks like). Thanks for the input.

Edit: I guess it's cutting time for me? I started using MFP in the first 2 weeks of January but fell off quick. Guess I should get back on it and lose some weight, huh? (24 yrs old, 215lbs, 5'11'')

Also, would cutting work when I'm just about to start taking Creatine? Would my figure actually look better if I do that? (Muscles getting mass from the creatine while shedding off BF/weight)?

 

[despire]

Okay, so not too far off from what my scale is reading. (Though it might be, I'm not sure what 24%BF looks like). Thanks for the input.

Definately not 24%. I think Petrie is pretty right.

 

[cryptic]

When I'm doing the deadlift, I set up like rippetoe's SS video but I'm thinking maybe I should be more up and leaning over the bar then my hamstring being slanted going up. I'm wondering if my hamstrings should be slanted going down like I've seen some guys do. Granted theses guys usually are taller.
I may just be over thinking things as I do sometimes after the gym. Any input?

 

[FallingEdge]

Yeah, most definitely looks around 18-20. Not 24 at all.

When the guy first did my bf% testing, he said I was at 13 and I was like, that can't be right lol.

Yeah, I'm doing it now, but cut the two upper body hypertrophy days down to one.

Nice. I really want to try to do this for my cut.

 

[Vanz]

The first thing you need to hear: your diet isn't very healthy at all. It's actually pretty crap. Way too many carbs and way too little protein and possibly fat. You are eating 8 pieces of toast(sugar) with jam(pure sugar) in a day, along with pasta(sugar), cereal(sugar), fruit(sugar), and yogurt(sugar) (greek is far better), that's a TON of sugar, and you're not getting nearly enough protein. Cut out the cereal completely, as well as most of the toast, and get some eggs, bacon, and other protein sources in there, as well as some vegetables. You're getting almost no veggies, and barely any fiber

Wow this is an eye opener :/ I always thought I had a pretty decent diet...any specific changes I should be doing? I do eat a lot of veggies though...I love them, tomatoes, lettuce, onion, peppers, broccoli, spinach, etc.

Don't add that much if you can't handle it. Add 2,5 - 5kg to the empty bar and go from there. You will still add weight to the bar pretty quickly either way since you will be squatting 3x a week.

I think the recommendation is 5kg for lower body lifts and 2,5kg for upper body lifts for most people but there's nothing wrong in taking it a little slower.

Yeah, I'm taking it easy, tomorrow I'll add 5 kg to my squat...even though my quads are already killing me after yesterday's workout lol

 

[PBY]

Wow this is an eye opener :/ I always thought I had a pretty decent diet...any specific changes I should be doing? I do eat a lot of veggies though...I love them, tomatoes, lettuce, onion, peppers, broccoli, spinach, etc.



Yeah, I'm taking it easy, tomorrow I'll add 5 kg to my squat...even though my quads are already killing me after yesterday's workout lol

Less sugar more veggies, more protein. One easy swap is sweet potato instead of a regular potato, if you can't go without it. Also, if you absolutely need the toast, cut down on how much you eat and swap the jam for peanut butter.

 

[CrankyJay]

Less sugar more veggies, more protein. One easy swap is sweet potato instead of a regular potato, if you can't go without it.

Potato honestly isn't that bad for you, but that's no excuse to go out and eat 20 of them.

It's something I would gladly eat on a workout day.

 

[Dash27]

Wow this is an eye opener :/ I always thought I had a pretty decent diet...any specific changes I should be doing? I do eat a lot of veggies though...I love them, tomatoes, lettuce, onion, peppers, broccoli, spinach, etc.

In your case, at 47kg you just need to eat a lot. But yes cut the sugar.

Breakfast: 300 ml milk + 4 whole wheat toast with jam
Lunch: Chicken/beef/fish + potatoes or brown rice or salad or pasta + a pice of fruit

Change Breakfast to include eggs and veggies and exclude the toast. Milk is fine.
Change Lunch to be Chicken/beef/fish + potatoes or brown rice AND salad
Snacks: nuts, seeds, beef jerky, veggies with guacamole/avocado.

 

[cryptic]

Some sugar is fine, cycling sugar from day to day, using more on a workout day is a good way to prevent burnout as it will keep your glycogen stores topped off, whereas starch can take longer. OJ, fruits, adding some plain white sugar to your coffee. I find that having the option and exercising it can do more to prevent a craving than constant restraint.
You never want to stress too much on what your eating unless you're planning on competing, which isn't healthy period.

 

[msdstc]

Unfortunately in my current work out I can't do squats or anything that requires bending of my knees. The only two exercises that kind of include legs are bent over rows, and straight leg deadlifts. These actually aggravate my knee, I have chondromalacia in my right knee. Have a few questions.

1. Anybody else in here ever dealt with that? I've gotten a lot better, but I feel like if I could hit my VMO or quads I would get significantly better.

and

2. When I'm going deadlifts I feel a crazy stretch on the first set, but after that I can't feel anything... anybody who can help me out here?

Bumpin it for new page... any advice anyone?

 

[Ravidrath]

Cardio sucks.

That is all.

 

[Pancakes]

Cardio sucks.

That is all.

The massive amount of sweating is the worst part, especially for guys like me who don't like to use the gym showers.

 

[Petrie]

In your case, at 47kg you just need to eat a lot. But yes cut the sugar.

Breakfast: 300 ml milk + 4 whole wheat toast with jam
Lunch: Chicken/beef/fish + potatoes or brown rice or salad or pasta + a pice of fruit

Change Breakfast to include eggs and veggies and exclude the toast. Milk is fine.
Change Lunch to be Chicken/beef/fish + potatoes or brown rice AND salad
Snacks: nuts, seeds, beef jerky, veggies with guacamole/avocado.

My suggestion to cut all the sugar had more to do with knowing he will need room for some more protein sources than anything. Obviously 8 pieces of toast/cereal/etc isn't good, but I'm more concerned with the lack of protein and fiber.

Now that you've mentioned all the veggies though (left them out of your OP) just get more protein in your meals. Have eggs for breakfast, maybe some bacon or somesuch. Skip the toast and cereal, have some almonds and greek yogurt instead. The biggest thing to learn is that everything you've been shown up till now is suspect. You don't need 11 servings of grain a day. Fat is actually good. Bread is not a healthy food. Neither is cereal. All the things you've accepted as truth, aren't.

 

[msdstc]

Cardio sucks.

That is all.

What! Cardio is amazing. I'm more into lifting now, but my peak was when I was running daily. Would love coming back from a 5 mile run, sprinting the last half mile, buckets of sweat, on fire.

 

[Vanz]

So, does this look any better?

Breakfast: Milk + scrambled eggs + some ham
Lunch: Beef/chicken/fish + brown rice/sweet potatoes + veggies + fruit
Snack: ???
Snack: Milk + Peanut Butter Sandwich
Dinner: Beef/chicken/fish + brown rice/sweet potatoes + veggies + fruit

Now, I know nothing about calories/nutrients etc. but honestly I feel like I shouldn't be so skinny and weak eating like this lol all my blood tests came fine last year but I honestly can't understand why I weigh 47 freaking kilograms -.-

I'm desperate to bulk up a bit and be a man instead of a kid -.- everybody thinks I'm 15-16 when I'm 20 years old -.-

Went a little bit offtopic for a minute there sorry.

May I ask what do you guys eat when you want to gain weight (aka bulk up)? Just so I can compare my current diet with yours.

Anyways, thanks for the suggestions guys, you're really cool

 

[OG Kush]

A carb is carb guys.. why choose brown rice when white rice tastes better?

 

[PBY]

So, does this look any better?

Breakfast: Milk + scrambled eggs + some ham
Lunch: Beef/chicken/fish + brown rice/sweet potatoes + veggies + fruit
Snack: ???
Snack: Milk + Peanut Butter Sandwich
Dinner: Beef/chicken/fish + brown rice/sweet potatoes + veggies + fruit

Now, I know nothing about calories/nutrients etc. but honestly I feel like I shouldn't be so skinny and weak eating like this lol all my blood tests came fine last year but I honestly can't understand why I weigh 47 freaking kilograms -.-

I'm desperate to bulk up a bit and be a man instead of a kid -.- everybody thinks I'm 15-16 when I'm 20 years old -.-

Went a little bit offtopic for a minute there sorry.

May I ask what do you guys eat when you want to gain weight (aka bulk up)? Just so I can compare my current diet with yours.

Anyways, thanks for the suggestions guys, you're really cool

Mix in a protein shake in the morning and before bed, and lift heavy, and you'll be on your way

 

[msdstc]

A carb is carb guys.. why choose brown rice when white rice tastes better?

I'm bad with diet and whatnot, but doesn't Brown Rice digest slower?

 

[Cagey]

Anyone else stuck in that zone where they're not sure whether to bulk or cut?

210 after a bulking phase that ended in December; could strive for 220 or slim down to 200. I eventually want to focus on eliminating the stubborn, ever-present bellyfat I carry this year, but I feel like I should get to the size I desire first before doing so.

Gave myself until 2/1 to decide while I retool some stuff.

 

[CrankyJay]

A carb is carb guys.. why choose brown rice when white rice tastes better?

I'm bad with diet and whatnot, but doesn't Brown Rice digest slower?

Nutritionally they're similar, but brown rice's outer husk contains phytic acid which essentially blocks useful nutrients from being absorbed in the body if you're worried about that kind of thing.

Go for a long grain white rice such as basmati or jasmine.

Q. For years I've diligently chosen brown rice over white, believing it to better because of its higher fiber and nutrient content. But lately, I've been hearing a lot about the "anti-nutrient" qualities of brown rice...something about the phytic acid in it interfering with nutrient uptake. What’s your take?


First, I think we need a quick reality check on the nutritional value of brown rice. It’s true that brown rice is higher in fiber and certain nutrients, including selenium and manganese. White rice, on the other hand, is higher in folate and thiamine. But as I talked about in my episode “The Truth About Whole Grains” neither white nor brown rice can be considered a nutrient-dense food. And although the added fiber means that the starches in brown rice are more slowly converted to blood sugar, both white and brown rice have a moderate glycemic impact. In terms of the effect on your blood sugar, the portion size plays a far bigger role than whether you choose white or brown rice.


Secondly, it is true that brown rice contains phytic acid, which can interfere with the absorption of certain minerals. As I talked about in my episode on phytic acid in grains, this is unlikely to lead to nutrient deficiencies unless you are eating large amounts of brown rice at every meal. Seeing as grains are fairly calorie-dense but not all that nutrient dense, I recommend consuming grains (even whole grains) in moderation. That should also keep you out of trouble in terms of phytic acid.

Rice or other grains is something I wouldn't eat a whole lot of...I have rice maybe twice a week.

 

[blackflag]

Where is Darth? Have him post up his routine as well.

I always thought that Layne Norton's PHAT routine was a good one for hypertrophy. It just seems real time consuming.

Yeah I want to do it but I think it's like 5 days a week. I don't have time for more than 4.

 

[blackflag]

A carb is carb guys.. why choose brown rice when white rice tastes better?

I actually like brown rice better


Also, a carb is definitely not a carb.

 

[Dash27]

My suggestion to cut all the sugar had more to do with knowing he will need room for some more protein sources than anything. Obviously 8 pieces of toast/cereal/etc isn't good, but I'm more concerned with the lack of protein and fiber.

Yup I agree with you. Was just trying to give examples.

I'm desperate to bulk up a bit and be a man instead of a kid -.- everybody thinks I'm 15-16 when I'm 20 years old -.-

Starting Strength from the OP and eat a lot. Meals look better, remember you need to eat to gain. Here's an example of a breakfast for someone lifting heavy:

http://70sbig.com/blog/2011/10/sweet-potato-hash-browns/

You're lighter so you dont need that much but it should give you a rough idea of composition and amounts of food.

Personally I feel that if you're challenging yourself with heavy weights your appetite will increase and you'll be fine.

 

[ACE 1991]

Any tips for eating on a meal plan at a university? I'm studying abroad in Townsville, Australia next semester and I hear the food there is kind of crappy. I'll be living in a single that won't have an oven or stove; I'm considering getting a cheap fridge so I can keep milk/cottage cheese/yogurt/meats/bread, however. I've been doing Strong Lifts for about four weeks now and would like to continue lifting when I go abroad but am concerned about not being able to get the foods I want.

 

[Petrie]

May I ask what do you guys eat when you want to gain weight (aka bulk up)? Just so I can compare my current diet with yours.

Anyways, thanks for the suggestions guys, you're really cool

Here's an average day for me while bulking:

4 eggs, 6 strips of bacon, piece of toast or steel cut oatmeal

LIFT

Protein shake with 2 scoops whey, cup milk, peanut butter

Chicken breast, cup rice, brocoli

Cup cashews

Ground beef mixed with rice and corn

2 protein fudgecicles (homemade recipe)

Couple spoons peanut butter


It varies quite a bit, but this is a typical day.

I actually like brown rice better


Also, a carb is definitely not a carb.

People who think all carbs are equal are hilarious. If nothing else glycemic index plays a huge role.

 

[FallingEdge]

Yup I agree with you. Was just trying to give examples.




Starting Strength from the OP and eat a lot. Meals look better, remember you need to eat to gain. Here's an example of a breakfast for someone lifting heavy:

http://70sbig.com/blog/2011/10/sweet-potato-hash-browns/

You're lighter so you dont need that much but it should give you a rough idea of composition and amounts of food.

Personally I feel that if you're challenging yourself with heavy weights your appetite will increase and you'll be fine.

That looks delicious. I will make it this week.

 

[Vanz]

My suggestion to cut all the sugar had more to do with knowing he will need room for some more protein sources than anything. Obviously 8 pieces of toast/cereal/etc isn't good, but I'm more concerned with the lack of protein and fiber.

Now that you've mentioned all the veggies though (left them out of your OP) just get more protein in your meals. Have eggs for breakfast, maybe some bacon or somesuch. Skip the toast and cereal, have some almonds and greek yogurt instead. The biggest thing to learn is that everything you've been shown up till now is suspect. You don't need 11 servings of grain a day. Fat is actually good. Bread is not a healthy food. Neither is cereal. All the things you've accepted as truth, aren't.

Mind=blown :O

Mix in a protein shake in the morning and before bed, and lift heavy, and you'll be on your way.

Any recipes? I have zero knowledge on protein shakes, should I just buy protein powder and mix it with milk/water? Or do you guys add something else?

Starting Strength from the OP and eat a lot. Meals look better, remember you need to eat to gain. Here's an example of a breakfast for someone lifting heavy:

http://70sbig.com/blog/2011/10/sweet...o-hash-browns/

You're lighter so you dont need that much but it should give you a rough idea of composition and amounts of food.

Personally I feel that if you're challenging yourself with heavy weights your appetite will increase and you'll be fine.

Thank you very much! Any other links where I can search some diets/recipes? Oh and the appetite is definitely coming (along with the pain, but hey no pain, no gain right?

Here's an average day for me while bulking:

4 eggs, 6 strips of bacon, piece of toast or steel cut oatmeal

LIFT

Protein shake with 2 scoops whey, cup milk, peanut butter

Chicken breast, cup rice, brocoli

Cup cashews

Ground beef mixed with rice and corn

2 protein fudgecicles (homemade recipe)

Couple spoons peanut butter


It varies quite a bit, but this is a typical day.

Thanks a lot ! That's exactly what I needed

You guys rock

 

[CrankyJay]

New snack: can of tuna mixed with avocado/guacamole.

 

[Petrie]

Mind=blown :O

Any recipes? I have zero knowledge on protein shakes, should I just buy protein powder and mix it with milk/water? Or do you guys add something else?

Thanks a lot ! That's exactly what I needed

You guys rock

I will mention since you're new here: everything I do is colored by the fact that I'm also diabetic, doesn't make it not valid for everyone else, just like to make sure people know I have that influence on me as well.

Typical shake for me anyways:

Scoop or 2 of whey protein.

Cup of milk.

Scoop of peanut butter.

Ground steel cut oats (only something I add when I can't get enough to eat that day)


My shakes are pretty boring though, as I'd rather satiate myself with actual food, and tend to use whey for stuff like fudgesicles as well. Keep it varied.

 

[PBY]

This is my protein shake-

For a quick one-

Unsweetened Almond Milk Coconut
+ Cookies/Cream ON Protein

If I have time, am hungier:

Mix in a Blender:

Ice
Half Banana,
2 tablespoons PB
Unsweetened Coconut almond milk
Protein

Both are delicious, and you can obvi switch out the almond milk for regular milk and pick whatever flavor of protein

 

[Powercast]

My suggestion to cut all the sugar had more to do with knowing he will need room for some more protein sources than anything. Obviously 8 pieces of toast/cereal/etc isn't good, but I'm more concerned with the lack of protein and fiber.

Now that you've mentioned all the veggies though (left them out of your OP) just get more protein in your meals. Have eggs for breakfast, maybe some bacon or somesuch. Skip the toast and cereal, have some almonds and greek yogurt instead. The biggest thing to learn is that everything you've been shown up till now is suspect. You don't need 11 servings of grain a day. Fat is actually good. Bread is not a healthy food. Neither is cereal. All the things you've accepted as truth, aren't.

Bread and cereal are not "healthy"? lol There are no clean and dirty foods. A carb is a carb like someone else said, unless you're obese or diabetic the GI doesn't really matter as long as you're getting your micros.
And the guy is 47kg, he should just eat everything he sees tbh

 

[CrankyJay]

Bread and cereal are not "healthy"? lol There are no clean and dirty foods. A carb is a carb like someone else said.
And the guy is 47kg, he should just eat everything he sees tbh

The speed at which a carb can be broken down and turned into glucose would indiciate otherwise. Such a swift and large influx of blood sugar will cause an overproduction of insulin response in the body.

 

[SeanR1221]

So I took a 40 minute walk around the neighborhood. My dog lasted for 20 of it, then I carried her the rest of the way. I gotta say it felt good.

 

[blackflag]

Bread and cereal are not "healthy"? lol There are no clean and dirty foods. A carb is a carb like someone else said.
And the guy is 47kg, he should just eat everything he sees tbh

BS. A carb is not a carb.

Fructose primarily refills liver glycogen.

Dextrose, starches, etc. refills muscle glycogen. (used for energy during lifting)

Fiber doesn't do either but is obviously very important if you like to poop.


Thus fruits, sugar (half fructose half dextrose) aren't very beneficial when you are trying to fill muscle glycogen to make sure you have sufficient energy stored in your muscles.

Also GI matters if you are insulin resistant or diabetic.


I understand IIFYM and somewhat agree for prople that aren't resistant or diabetic but to say "a carb is a carb" just shows lack of any understanding of the subject.

 

[Revoh]

This might be a long post but I need your help guys.
I want to improve my weird skinnyfat body shape.
I'm 24, 65 kg, 175 cm. Two years ago I dropped about 17 kilos and stayed there till now. The thing is I'm less fat now but I look the same, just smaller.
People tell me I'm already too skinny (people who haven't seen me without a shirt) but I know that isn't true, I even have confidence issues taking my shirt in front of my new girlfriend.

I just want to look "good" for once in my life.

My goal is to look like this:
http://i.imgur.com/5wbc9WI.png
http://i.imgur.com/Nv3wYaE.png

I currently look like this:
http://i.imgur.com/5nfCrkp.jpg

As you can see, most of my fat is located around my mid section, I can grab them and they feel like soft watery titties.

The gym I'm going to doesn't have a squat rack, I can't do SS there (Seriously, I don't really care about strength training) so I would have to pick a body split routine.

I really want to lose more fat before attempting to gain muscle because having these lovehandles makes me REALLY uncomfortable. What would be the best approach in my case?
Should I start LeanGains and do some fasted cardio in the morning, then workout as usual at night?
Also, what body split routine do you guys recommend?
I'm open to all kinds of suggestions.