Author Topic: proper way to lean down/diet/lose weight  (Read 6014 times)

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D4

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proper way to lean down/diet/lose weight
« on: April 21, 2011, 11:12:53 pm »
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so I have a faster metabolism than the average person.  I lift weights 3-5x a week and play ball 3-4x a week.   I used to eat whatever the hell I wanted, whenever I wanted (fast food everyday) easily over 3000 calories a day.  This routine kept my weight at maintenance.

I dieted twice before and both times I kept the same exercise routine, ate healthier, and limited calories to 1600-1800 a day.  After a week I would drop like three pounds, then one pound a week for like two more weeksa and then I would plateau and just stop my diet.  I go back to my normal eating habits and put the weight back on real quick, like 1-2 weeks.

Was 1600-1800 calories TOO little?

Right now I am about 13%BF, 150lb and wish to drop 5 more lbs, while building a lil muscle.  I lost 2 lbs so far, since my diet I started last week.  This time I'm eating cleaner, and eating 2000-2400 calories a day while getting about 150g of protein a day (sometimes a lil less) and taking fish oil supplements.  I usually eat stuff like turkey/cheese sandwiches, subway, roasted chicken (no skin), pb&j, fruit/veggie juices, and bananas.

Am I dieting the right way this time?  I want to drop to 145, then go back to being able to eat whatever I want as much as I want without gaining weight, staying at 145.  How do I do this?

BTW, my natural bodyweight is about 140, which is where I always was before I started lifting and bulking up last year.  To bulk, I had to eat like a monster, forcing myself to eat when I didn't even want to.  Whenever in my life I just ate however much I wanted of whatever I wanted, I would always be at maintenance, except when I came off those two diets.
« Last Edit: April 22, 2011, 02:11:53 am by Ineedtodunk »
Goal is to dunk.

Vertical needed to dunk: 40"

Current vertical : 38.5"

swans05

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Re: proper way to lean down/diet/lose weight
« Reply #1 on: April 22, 2011, 08:02:25 am »
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how is 14o your 'natural' wt and why do you want to stay at 145?

LBSS

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Re: proper way to lean down/diet/lose weight
« Reply #2 on: April 22, 2011, 09:43:58 am »
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so I have a faster metabolism than the average person.  I lift weights 3-5x a week and play ball 3-4x a week.   I used to eat whatever the hell I wanted, whenever I wanted (fast food everyday) easily over 3000 calories a day.  This routine kept my weight at maintenance.

I dieted twice before and both times I kept the same exercise routine, ate healthier, and limited calories to 1600-1800 a day.  After a week I would drop like three pounds, then one pound a week for like two more weeksa and then I would plateau and just stop my diet.  I go back to my normal eating habits and put the weight back on real quick, like 1-2 weeks.

Was 1600-1800 calories TOO little?

Right now I am about 13%BF, 150lb and wish to drop 5 more lbs, while building a lil muscle.  I lost 2 lbs so far, since my diet I started last week.  This time I'm eating cleaner, and eating 2000-2400 calories a day while getting about 150g of protein a day (sometimes a lil less) and taking fish oil supplements.  I usually eat stuff like turkey/cheese sandwiches, subway, roasted chicken (no skin), pb&j, fruit/veggie juices, and bananas.

Am I dieting the right way this time?  I want to drop to 145, then go back to being able to eat whatever I want as much as I want without gaining weight, staying at 145.  How do I do this?

BTW, my natural bodyweight is about 140, which is where I always was before I started lifting and bulking up last year.  To bulk, I had to eat like a monster, forcing myself to eat when I didn't even want to.  Whenever in my life I just ate however much I wanted of whatever I wanted, I would always be at maintenance, except when I came off those two diets.

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sunday: long very easy run 80+ mins @ 5:40+ (14+ km)
monday: strength/cross training
tuesday: easy run 60+ mins @ 5:20-5:30 (11+ km)
wednesday: fartlek (mostly easy pace with mix of strides, hills, long tempo) 45 mins (8+ km)
thursday: easy run 60+ mins @ 5:20-5:30 (11+ km), strength/cross-training
friday: rest
saturday: short tempo 6-8x500 @ sub-4:00 (7 km)

strength would be:
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D4

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Re: proper way to lean down/diet/lose weight
« Reply #3 on: April 22, 2011, 02:28:29 pm »
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how is 14o your 'natural' wt and why do you want to stay at 145?

why would 140 not be my natural BW?

I want to stay at 145ish, because at 150+ I always get more severe and frequent joint pain. (esp my OSD knees)
Goal is to dunk.

Vertical needed to dunk: 40"

Current vertical : 38.5"

$ick3nin.v3nd3tta

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Re: proper way to lean down/diet/lose weight
« Reply #4 on: April 22, 2011, 04:18:16 pm »
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Eat fewer calories.

Don't turn it into rocket science.


swans05

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Re: proper way to lean down/diet/lose weight
« Reply #5 on: April 23, 2011, 08:45:40 am »
+1
if you get knee soreness at 140 then you're just not strong enough so i'd focus on that and what lance suggested

D4

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Re: proper way to lean down/diet/lose weight
« Reply #6 on: April 23, 2011, 12:56:35 pm »
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if you get knee soreness at 140 then you're just not strong enough so i'd focus on that and what lance suggested

???? Lance didn't suggest anything what are you talking about.   And jeezus it's not knee soreness it's OSD..................

Why constantly post non helpful stuff if you have no idea what you're talking about..  

And some people actually are not meant to be heavier.  If all you had to do to compensate for getting heavier was getting stronger, wouldn't all those skinny ass NBA players bulk up and significantly become better players as a result?  NO, because most of them are not meant to be heavier than they are, or else they'll put themselves more at risk of injury and definitely reduced athleticism, which happens to me as well.

Even if what I said wasn't true, I prefer to be lighter at 145ish, just feels better being leaner and lighter.
« Last Edit: April 23, 2011, 01:03:04 pm by Ineedtodunk »
Goal is to dunk.

Vertical needed to dunk: 40"

Current vertical : 38.5"

D4

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Re: proper way to lean down/diet/lose weight
« Reply #7 on: April 23, 2011, 01:03:52 pm »
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Eat fewer calories.

Don't turn it into rocket science.



I don't think it's THAT simple.  I've tried just going about it like that, but I hit plateau's and put the weight back on quick and stuff.
Goal is to dunk.

Vertical needed to dunk: 40"

Current vertical : 38.5"

swans05

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Re: proper way to lean down/diet/lose weight
« Reply #8 on: April 23, 2011, 08:15:58 pm »
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Dickhead,

If you happened to have read what I actually posted I suggested getting stronger, not bigger.

The reason? Strengthen your muscles and it will take pressure off the knees until your growth spurt is over and the pain goes away.

Lance suggested cutting calories, I believe.

So get your head out of your own arse and take the advice that is given to you

And never compare yourself to an NBA player, they probably wouldn't even shit on you...increased muscle does not decrease athleticism, that's just you being a moron

My tip for you: research active restraints vs passive restraints


JelloPuddinPup

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Re: proper way to lean down/diet/lose weight
« Reply #9 on: April 23, 2011, 10:57:00 pm »
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Dickhead,

If you happened to have read what I actually posted I suggested getting stronger, not bigger.

The reason? Strengthen your muscles and it will take pressure off the knees until your growth spurt is over and the pain goes away.

Lance suggested cutting calories, I believe.

So get your head out of your own arse and take the advice that is given to you

And never compare yourself to an NBA player, they probably wouldn't even shit on you...increased muscle does not decrease athleticism, that's just you being a moron

My tip for you: research active restraints vs passive restraints



I think he was just referring to the fact that Lance hadn't posted in this particular thread so that's why he said Lance didn't say anything.
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D4

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Re: proper way to lean down/diet/lose weight
« Reply #10 on: April 24, 2011, 12:04:42 am »
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Dickhead,

If you happened to have read what I actually posted I suggested getting stronger, not bigger.

The reason? Strengthen your muscles and it will take pressure off the knees until your growth spurt is over and the pain goes away.

Lance suggested cutting calories, I believe.

So get your head out of your own arse and take the advice that is given to you

And never compare yourself to an NBA player, they probably wouldn't even shit on you...increased muscle does not decrease athleticism, that's just you being a moron

My tip for you: research active restraints vs passive restraints



I'm asking advice on how to successfully get leaner/lighter, you provided no advice on that, so I don't get what advice I should be taking... and lance has not posted anything here idiot.

Why can't I compare myself to nba players? I'm not comparing skills...  

Either way I'm just using them as an example.  A lot of players, if they put on significant more weight from muscle mass, they are more at risk of injury, and will become less mobile/agile/athletic...

People do have optimal weights they would perform best at
« Last Edit: April 24, 2011, 12:09:25 am by Ineedtodunk »
Goal is to dunk.

Vertical needed to dunk: 40"

Current vertical : 38.5"

$ick3nin.v3nd3tta

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Re: proper way to lean down/diet/lose weight
« Reply #11 on: April 24, 2011, 01:28:36 am »
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If your optimal weight is 145lbs?.

Maintain 145lbs.

Simples. Keep hittin' the scales daily.

Knee soreness?. Give road cycling/mountain biking a try, as it's non-impact on your knee joints. Start out very low intensity, gradually increasing the resistance/tolerance.

"You want to drop to 145, then go back to being able to eat whatever I want as much as I want without gaining weight, staying at 145.  How do I do this"?.

Increase energy expenditure/do more activity.


This is what 5-8000 calories a day does for you when your in the saddle 5-8hours.






You turn into a walking furnace baybe.
« Last Edit: April 24, 2011, 01:35:32 am by $ick3nin.v3nd3tta »

D4

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Re: proper way to lean down/diet/lose weight
« Reply #12 on: April 24, 2011, 03:07:42 am »
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If your optimal weight is 145lbs?.

Maintain 145lbs.

Simples. Keep hittin' the scales daily.

Knee soreness?. Give road cycling/mountain biking a try, as it's non-impact on your knee joints. Start out very low intensity, gradually increasing the resistance/tolerance.

"You want to drop to 145, then go back to being able to eat whatever I want as much as I want without gaining weight, staying at 145.  How do I do this"?.

Increase energy expenditure/do more activity.


This is what 5-8000 calories a day does for you when your in the saddle 5-8hours.






You turn into a walking furnace baybe.

Jeez that picture.. lol
Goal is to dunk.

Vertical needed to dunk: 40"

Current vertical : 38.5"

tychver

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Re: proper way to lean down/diet/lose weight
« Reply #13 on: April 24, 2011, 07:22:27 am »
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I'm asking advice on how to successfully get leaner/lighter, you provided no advice on that, so I don't get what advice I should be taking... and lance has not posted anything here idiot.

Why can't I compare myself to nba players? I'm not comparing skills... 

Either way I'm just using them as an example.  A lot of players, if they put on significant more weight from muscle mass, they are more at risk of injury, and will become less mobile/agile/athletic...

People do have optimal weights they would perform best at

Take care of OSD first. You can't even think about jumping high until you've fixed that.

Simply running a calorie deficit works ok if your body fat is reasonably high and you just want to get leaner and lighter and don't care too much about maintaining as much mass and maximum strength as possible. Strength work to maintain strength and increase protein retention and extra conditioning work to burn a few more calories and get in shape for bball along with running a ~500 calorie deficit a day and keeping your protein/carb/fat ratios alright will be much better for performance.

A huge drop in calorie intake, even if you drop your expenditure considerably, tends to not work well for a lot of athletes.

You still need to sort your knee before you should worry about that though.

Strength training makes you more resistant to injury, not less, and there's no reason to become less mobile,agile and athletic unless your training wrong. Really, getting stronger should make you more agile, faster and jump higher.

Forget about optimal weight while your still growing getting taller and filling out makes it a pointless worry. Optimal weight for adult athletes is mainly a function of focus on training between skill, strength and conditioning. For you optimal weight is what ever you gain while doing a little bit of strength work, eating properly and playing and conditioning for your sport.

If you're knee can't handle being 150lbs it won't be able to handle jumping a couple of inches higher at 145lbs. Get your knee sorted. Back off anything intense, keep moving with light shootarounds etc and ice and ibuprofen, what ever your PT/doc says and then strength, mobility and activation work.

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Re: proper way to lean down/diet/lose weight
« Reply #14 on: April 24, 2011, 07:54:31 am »
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I'm asking advice on how to successfully get leaner/lighter, you provided no advice on that, so I don't get what advice I should be taking... and lance has not posted anything here idiot.

Why can't I compare myself to nba players? I'm not comparing skills... 

Either way I'm just using them as an example.  A lot of players, if they put on significant more weight from muscle mass, they are more at risk of injury, and will become less mobile/agile/athletic...

People do have optimal weights they would perform best at

Take care of OSD first. You can't even think about jumping high until you've fixed that.

Simply running a calorie deficit works ok if your body fat is reasonably high and you just want to get leaner and lighter and don't care too much about maintaining as much mass and maximum strength as possible. Strength work to maintain strength and increase protein retention and extra conditioning work to burn a few more calories and get in shape for bball along with running a ~500 calorie deficit a day and keeping your protein/carb/fat ratios alright will be much better for performance.

A huge drop in calorie intake, even if you drop your expenditure considerably, tends to not work well for a lot of athletes.

You still need to sort your knee before you should worry about that though.

Strength training makes you more resistant to injury, not less, and there's no reason to become less mobile,agile and athletic unless your training wrong. Really, getting stronger should make you more agile, faster and jump higher.

Forget about optimal weight while your still growing getting taller and filling out makes it a pointless worry. Optimal weight for adult athletes is mainly a function of focus on training between skill, strength and conditioning. For you optimal weight is what ever you gain while doing a little bit of strength work, eating properly and playing and conditioning for your sport.

If you're knee can't handle being 150lbs it won't be able to handle jumping a couple of inches higher at 145lbs. Get your knee sorted. Back off anything intense, keep moving with light shootarounds etc and ice and ibuprofen, what ever your PT/doc says and then strength, mobility and activation work.
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