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Blog Section => ADARQ & LanceSTS - Q&A => Topic started by: D4 on April 21, 2011, 11:12:53 pm

Title: proper way to lean down/diet/lose weight
Post by: D4 on April 21, 2011, 11:12:53 pm
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.
Title: Re: proper way to lean down/diet/lose weight
Post by: swans05 on April 22, 2011, 08:02:25 am
how is 14o your 'natural' wt and why do you want to stay at 145?
Title: Re: proper way to lean down/diet/lose weight
Post by: LBSS on April 22, 2011, 09:43:58 am
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.

see signature.
Title: Re: proper way to lean down/diet/lose weight
Post by: D4 on April 22, 2011, 02:28:29 pm
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)
Title: Re: proper way to lean down/diet/lose weight
Post by: $ick3nin.v3nd3tta on April 22, 2011, 04:18:16 pm
Eat fewer calories.

Don't turn it into rocket science.

Title: Re: proper way to lean down/diet/lose weight
Post by: swans05 on April 23, 2011, 08:45:40 am
if you get knee soreness at 140 then you're just not strong enough so i'd focus on that and what lance suggested
Title: Re: proper way to lean down/diet/lose weight
Post by: D4 on April 23, 2011, 12:56:35 pm
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.
Title: Re: proper way to lean down/diet/lose weight
Post by: D4 on April 23, 2011, 01:03:52 pm
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.
Title: Re: proper way to lean down/diet/lose weight
Post by: swans05 on April 23, 2011, 08:15:58 pm
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

Title: Re: proper way to lean down/diet/lose weight
Post by: JelloPuddinPup on April 23, 2011, 10:57:00 pm
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.
Title: Re: proper way to lean down/diet/lose weight
Post by: D4 on April 24, 2011, 12:04:42 am
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
Title: Re: proper way to lean down/diet/lose weight
Post by: $ick3nin.v3nd3tta on April 24, 2011, 01:28:36 am
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.


(http://1.bp.blogspot.com/_izgGY2LBT9Y/SYMt3wQEpzI/AAAAAAAAAwY/uEKMt4q5580/s1600/farmerstan.jpg)



You turn into a walking furnace baybe.
Title: Re: proper way to lean down/diet/lose weight
Post by: D4 on April 24, 2011, 03:07:42 am
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.


(http://1.bp.blogspot.com/_izgGY2LBT9Y/SYMt3wQEpzI/AAAAAAAAAwY/uEKMt4q5580/s1600/farmerstan.jpg)



You turn into a walking furnace baybe.

Jeez that picture.. lol
Title: Re: proper way to lean down/diet/lose weight
Post by: tychver on April 24, 2011, 07:22:27 am
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.
Title: Re: proper way to lean down/diet/lose weight
Post by: Clarence on April 24, 2011, 07:54:31 am
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.
+1
Title: Re: proper way to lean down/diet/lose weight
Post by: swans05 on April 24, 2011, 11:14:41 am
my mistake it wasn't lance it was %ick....

but i see a few people agree with me though so yes i do know what i'm talking about, i only make a living out of this, a very successful living too

you need to:

1 - eat more
2 - be efficient with your wts training
3 - maybe cut back on bball
4 - 1800 cals/day is far too low for your activity level
5 - you can'r start your diet at the finish point, you need to progress there...that is why you stall quickly
6 - if you weight 150 now and drop 5pds and build a little muscle you won't be 145 anyway, you'll be 147-148
7 - your natural wt is 140 if you don;t wanna train, if you do then it's higher

see i know lots and lots
Title: Re: proper way to lean down/diet/lose weight
Post by: D4 on April 24, 2011, 03:05:53 pm
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.

Some interesting points...

Howeverr about the getting less athletic thing, you read wrong, I said a lot of people will go trhu that with too much MASS gains,not strength.

Also I'm 21, turning 22 soon.  I grew and filled out my body since my hs days. I just happen to have osd still
Title: Re: proper way to lean down/diet/lose weight
Post by: D4 on April 24, 2011, 03:09:26 pm
my mistake it wasn't lance it was %ick....

but i see a few people agree with me though so yes i do know what i'm talking about, i only make a living out of this, a very successful living too

you need to:

1 - eat more
2 - be efficient with your wts training
3 - maybe cut back on bball
4 - 1800 cals/day is far too low for your activity level
5 - you can'r start your diet at the finish point, you need to progress there...that is why you stall quickly
6 - if you weight 150 now and drop 5pds and build a little muscle you won't be 145 anyway, you'll be 147-148
7 - your natural wt is 140 if you don;t wanna train, if you do then it's higher

see i know lots and lots

So if I progress my diet lower and lower calories, when I reach my target weight, do I progress more and more calories again?  Instead of just eating my previous maintenance diet right away?

And I meant including a lil muscle gain, hit 145.  So like 8 lb fat loss, 3 lb muscle gain or something
Title: Re: proper way to lean down/diet/lose weight
Post by: swans05 on April 24, 2011, 08:39:47 pm
if i was you i'd keep the same cal intake but make them better/cleaner calories initially then it that doesn't work then start to drop them slowly
Title: Re: proper way to lean down/diet/lose weight
Post by: D4 on April 25, 2011, 12:16:05 am
if i was you i'd keep the same cal intake but make them better/cleaner calories initially then it that doesn't work then start to drop them slowly

I see, I'll try that. 

Whether that works, or I stop to drop calories slowly, when I hit 145~ish, how should I get OFF my diet?  Do I slowly start eating more and more? 

Last time, I was very dumb, just went back to eating like I did before and put the weight back on quick (I just assumed if eating this much was maintenance before, it should be the same now)
Title: Re: proper way to lean down/diet/lose weight
Post by: swans05 on April 25, 2011, 04:49:14 am
if you can do it by eating cleaner than you simply need to just continue with it
Title: Re: proper way to lean down/diet/lose weight
Post by: D4 on April 25, 2011, 03:11:19 pm
if you can do it by eating cleaner than you simply need to just continue with it

If I continue eating cleaner, and it helped me reach 145~, wouldn't I just continue losing weight past 145?

And what if just eating cleaner doesn't work and I need to reduce calories.
Title: Re: proper way to lean down/diet/lose weight
Post by: Raptor on April 25, 2011, 06:01:59 pm
Then it's fat that you're losing so you'll be fine.
Title: Re: proper way to lean down/diet/lose weight
Post by: D4 on April 25, 2011, 06:15:20 pm
Then it's fat that you're losing so you'll be fine.

But obviously I don't want to get lower than 145ish. 

Don't ask why.  I don't feel like I should/need to explain why I want to be a certain weight.  Your answer would of been nice if I said I wanna lose as much fat as possible.  But no, I just asked for 145.
Title: Re: proper way to lean down/diet/lose weight
Post by: Raptor on April 25, 2011, 06:20:53 pm
Ok, lose some muscle, get some fat on and be happy at 145.

Or, lose the fat (wherever that gets you) and then, after your BF is low, start putting on muscle.
Title: Re: proper way to lean down/diet/lose weight
Post by: swans05 on April 25, 2011, 08:20:11 pm
putting a number on your wt is a silly thing to do as i've tried to put to you - what if you jump higher at 150? what if you look better at 160?

in the end you'll simply be obsessed with being 145 on the dot and everything else (strength, vert etc) will fall away

you won't lose wt from eating clean if you're at a maintenance cal intake
Title: Re: proper way to lean down/diet/lose weight
Post by: DamienZ on May 01, 2011, 07:08:14 pm
if i was you i'd keep the same cal intake but make them better/cleaner calories initially then it that doesn't work then start to drop them slowly

:ninja:?
Title: Re: proper way to lean down/diet/lose weight
Post by: Raptor on May 02, 2011, 04:01:03 am
if i was you i'd keep the same cal intake but make them better/cleaner calories initially then it that doesn't work then start to drop them slowly

:ninja:?

it = if

He means, he should try to get his calories from cleaner sources (and lose fat through hormonal manipulation) and if that doesn't work then start to eat less and less calories.
Title: Re: proper way to lean down/diet/lose weight
Post by: DamienZ on May 02, 2011, 04:28:47 am
i know what he meant, lol, and still: :ninja:?
Title: Re: proper way to lean down/diet/lose weight
Post by: Raptor on May 02, 2011, 06:11:10 am
i know what he meant, lol, and still: :ninja:?

You did? Dang, I thought you needed my superior understanding to translate it to your level. Lol, just kidding. :P
Title: Re: proper way to lean down/diet/lose weight
Post by: mj on May 02, 2011, 06:43:11 am
if i was you i'd keep the same cal intake but make them better/cleaner calories initially then it that doesn't work then start to drop them slowly

:ninja:?

it = if

He means, he should try to get his calories from cleaner sources (and lose fat through hormonal manipulation) and if that doesn't work then start to eat less and less calories.

Hormonal manipulation is pretty marginal man. I doubt anyone here is eating so bad there hormonal balance would be shot from it.

Most people who lose weight by eating "right" are actually taking in less calories unintentionally. Like by eating heaps of lean protein and good dietary fat you end up so satisfied by smaller amounts of food that over eating takes a conscious effort. Try and take in a 1000 calorie surplus based on lean meat and veggies  :'(

Keeping carbs low is sensible in a calorie deficit so your body uses fat preferentially for fuel. If you're using carbs as a primary source your body will turn to protein breakdown (to glucose) when the carbs dry up... as they will on a cut.

Keeping carbs low at maintenance or in calorie surplus is sensible to avoid insulin spikes when excess energy is present, possibly leading to fat storage. Exception being maybe around a heavy lifting sesh when you're primed to use that stuff for good growth.

That advice of clean up and then drop intake if need be is solid  8)