The Official - I WILL KILL it in the GYM TODAY - MOTIVATION

[Szef]

booze is the worst thing you can consume if you're trying to get into shape. it's bad for basically everything in your body if you drink more than a drink or two a night [tops.] you're making a great choice if you're staying away from it to try and lose weight.



alcohol itself has lots of calories. 7 per gram. carbs and protein have four, and fat has nine. alcohol is most easily stored as visceral fat [beer belly / fat around the internal organs,] even easier than fat.
after that you consider the sugar in drinks, etc, which also contain carbs.



stay eating plants, lean meats, brih. weight is gonna fall off, and more importantly, you're going to feel like a million bucks. the girls at the polish weddings are gonna be freaking all over that sausage. trust.


my bro proposed to his girlfriend last night. i want to have a legitimately smoking GF by the time the wedding comes around, and be in graduate school. these are the goals i am setting.

All that stuff you wrote about alcohol, i know it. I just didn't have much choice. Besides I don't even enjoy booze anymore, my hangovers are really bad, basically all i do whole day is sleep, vomit and wait for some guy with a gun to put me out of my misery.

Congratulations to your bro, looks like the "mrs New England" project has been started.

[Larry the boss]

Went to the gym after 2 weeks off, was not really into it, but i pushed myself...had to let my arm heal up and needed a little timer off..but i am back in,will try 6 days this week

[SUBZER0ED]

Went to the gym after 2 weeks off, was not really into it, but i pushed myself...had to let my arm heal up and needed a little timer off..but i am back in,will try 6 days this week

[Larry the boss]

Went in today and killed my arms,abs and did a bit of cardio..Still some pain in my shoulder and forearms but i am going to push through it

[Larry the boss]

Did back ,abs and cardio today,feeling great

[SUBZER0ED]

Went in today and killed my arms,abs and did a bit of cardio..Still some pain in my shoulder and forearms but i am going to push through it

Did back ,abs and cardio today,feeling great

That's what I'm talkin' 'bout!

[THE REED]

For next time you might consider working with a smaller calorie deficit. Such a large calorie deficit makes it a lot harder on you and gives worse results in the end. Furthermore, if you maintain such a large deficit for a long time your metabolism might slow down which stagnates your progress. When you eat more your body will try to store that extra energy which adds even more problems. This might explain your current situation.

But more importantly, you should never ever go below your bmr, it just isn't healthy. That you have a predominantly seated profession does not make that different for you. Your BMR is basically your minimum intake for your bodily functions to operate. If you go sit right on that mark, any movement/exercise on your part will cause you to go below that point which is generally not a good idea. No pain no gain is true I suppose, but cutting isn't supposed to actually hurt you in the sense that you get food pains.

My suggestion for next time would be to use the scale to establish your deficit. Just start cutting out calories step by step and see at what point you begin losing weight. When you have found that point, keep that deficit as your goal for the time being. That way:

1. your metabolism doesn't get such a pounding;
2. you make sure you maintain as much muscle mass as possible which gives better end results and;
3. it will be easier to persist as you don't get cramps etc.

Obviously as your maintenance need will decrease, so will your calorie intake. So when you see no more progress you repeat the steps above. That's another downside to going this low instantly: you have no more room to cut calories further.

In the unlikely event that you are reaching your BMR, you should not cut calories further but add exercise.

Did you see the spreadsheet I posted?

I didnt go that low instantly.....

[Larry the boss]

For next time you might consider working with a smaller calorie deficit. Such a large calorie deficit makes it a lot harder on you and gives worse results in the end. Furthermore, if you maintain such a large deficit for a long time your metabolism might slow down which stagnates your progress. When you eat more your body will try to store that extra energy which adds even more problems. This might explain your current situation.

But more importantly, you should never ever go below your bmr, it just isn't healthy. That you have a predominantly seated profession does not make that different for you. Your BMR is basically your minimum intake for your bodily functions to operate. If you go sit right on that mark, any movement/exercise on your part will cause you to go below that point which is generally not a good idea. No pain no gain is true I suppose, but cutting isn't supposed to actually hurt you in the sense that you get food pains.

My suggestion for next time would be to use the scale to establish your deficit. Just start cutting out calories step by step and see at what point you begin losing weight. When you have found that point, keep that deficit as your goal for the time being. That way:

1. your metabolism doesn't get such a pounding;
2. you make sure you maintain as much muscle mass as possible which gives better end results and;
3. it will be easier to persist as you don't get cramps etc.

Obviously as your maintenance need will decrease, so will your calorie intake. So when you see no more progress you repeat the steps above. That's another downside to going this low instantly: you have no more room to cut calories further.

In the unlikely event that you are reaching your BMR, you should not cut calories further but add exercise.

He did post a chart and decreased his calories slowly, i think he is making great progress and is showing great dedication

[Facade]

I don't know if I'm reading the sheet correctly then. Day 1 I see 1801 calories. Then Followed up by similar days with a few days with higher calories and then back. I do not have all your info of course, but your BMR should be somewhere around 2000. It might be even higher because of all the muscle.

I said something mainly because you say you actually experience pains. This isn't normally part of the plan. My comment isn't meant as criticism on your dedication or anything. From what you say, however, I had the impression you wanted to go even lower or really bite through the pain or something similar. Admirable as it may be, I'm not sure it's healthy. Pain is also a sign things aren't how they're supposed to be. But anyway, do with it as you please.

[BostonGuy]

Murder'd it today in the gym:

2 rounds skipping rope
3 rounds shadow boxing (warm up)
3 rounds sparring
3 rounds shadow boxing
2 rounds heavybag
3 rounds focus mitts
3 rounds holding focus mitts

My ****in' arms are toast