Saukrates: Summer Cut 2012 (No Care, No Enter)

[Sauk]

After days of searching, I've finally picked my goal physique for summer 2012.

The above picture is at like 7% body fat, which is too low, so I won't have the visible veins near my Apollo's belt, however, I more than likely will have just as much or close to the amount of mass that he has post 14lbs cut.

Current body fat: 16%
Goal body fat: 9% - 10%
Goal date: July 23rd

Calorie intake: 2400 kcals
Split: 4 day

This afternoon is chest day. Unfortunately, my cousins' free trial at my gym has expired, so I won't be able to do any barbell movements (dumbbell is better anyway, so it will force me to improve my form). Hopefully I don't puke like last time, that was gross. Hopefully the updates won't irritate members, and if so, then just lock the thread since it's not really that big of a deal to me. I'd use bodybuilding.com's forums for my workout log, however, all it would consist of is people posting "phaggot" over and over again, so I figured that this would be my safest bet outside of writing it down in a book (but that's boring).

Today's motivating photo/quote:

 

[Spoo]

You know what? I'll be your internet fitness buddy for the summer.

I'm seventeen and I look like I've got a beer belly. Unacceptable. Abs are something I've always wanted to have and I don't really think they're out of the question for me, but for the moment I'm gonna shoot for a better looking belly.

A while back you recommended caloric deficit, right? I'll probably look into that again.

 

[Sauk]

I know you said you just want abs (which is fine, at least you're setting a goal), however, I'd still recommend you to do at least a basic strength training program so that you are still maintaining as much mass as possible while on your quest to being shredded (this is important because the more muscle mass you have, the more calories you burn at rest), and also that way you aren't doing just cardio all day.

A couple strength training programs that I'm familiar with (by name, not experience) are:
Madcow's 5x5
RIPPETOE's starting strength

Don't expect a lot of strength gains on a cut, since you're burning more calories than you're consuming. Like I said earlier, since your main focus isn't maximizing sarcoplasmic hypertrophy (increasing muscle mass), a hypertrophy specific routine isn't necessary. Increasing your strength (myofibrillar hypertrophy) should be a secondary goal since it will help you get familiar with lifts and give you the strength to execute those lifts.

A lot of people who share your goals idolize Brad Pitt's physique in Fight Club, which looks like this (5' 11", 155lbs):

 

[Ellie]

Pitt looks great ^ there go for that IMO

also why isn't jbrist winning

 

[Jason]

Because too many dumb people these days have either slip on shoes, velcro, or... *shivers* crocs

And yeah, even a straight guy can admit that Brad Pitt looked gorgeous body wise on Fight Club (One of my favourite films too :thumb: )

 

[Venetia]

Hopefully I don't puke like last time, that was gross.

make sure you go through a cooldown phase. instead of pounding iron like crazy then stopping when done, end with an aerobic bike pedal or something that winds down until your heart is close to your resting heart rate. or finish with lots of stretching or yoga (lots of guys do it, incl football players, it's not gay).

exercise-induced nausea is typ related to a sudden ceasing of activity after overexerting yourself.

under or overhydrating does it too but it's related to either overheating (like, you're working out outside on a hot day) or steep electrolyte loss from drinking like a gallon of water after a heavy, heavy sweat.

your muscles will hurt less after too if you finish with yoga

 

[Daxis]

Ha, if people care more about yoga being gay than healthy, they're not exactly exercising for the health.

P sure I'll be doing various exercises around - I've no gym or viable fitness equipment, so atm all I've got are stretches, pushups, leg lifts (if that's what they're called), running, and other small stuff, around 2 to 4 times a day. What's your opinion on that? Not trying to get abs, per se, as much as lean.

 

[Sauk]

make sure you go through a cooldown phase. instead of pounding iron like crazy then stopping when done, end with an aerobic bike pedal or something that winds down until your heart is close to your resting heart rate.

:CCC but I hate cool down

P sure I'll be doing various exercises around - I've no gym or viable fitness equipment, so atm all I've got are stretches, pushups, leg lifts (if that's what they're called), running, and other small stuff, around 2 to 4 times a day. What's your opinion on that? Not trying to get abs, per se, as much as lean.

Abs come with leanness. My philosophy on training (if you'd call it that I guess) is "doing some form of physical activity is better than not doing anything at all, at least you're trying to stay fit". It's hard for me to see the cutting phase in any other light, since I'm so worried about losing mass, whereas I'm sure most people aren't, so adjust my advice where necessary to fit your own personal goal:

Find your BMR
Take your bmr and use Harris Benedict Equation to find your maintenance
Subtract 500 cals from your maintenance
Plan your meals

Weight loss comes primarily from your diet, and by cutting out 500 cals/day, you are omitting 3500 cals/week (which = 1 pound of fat). That is the safest way of leaning out without sacrificing as much muscle mass, however, if that doesn't scare you then adjust where necessary. I do recommend a gym, however, if it isn't possible (or not in your interests), then make do with what you have/buy things that can be brought into your home that you can use (skipping rope, medicine ball, etc).

 

[So fist]

Moral of the story get jacked enough so that this man can't eat you.

 

[Ellie]

despain?

 

[Mega Flare]

LOL good thing he isnt here right now. he would sooo rage quit right now

 

[saeldur]

What's your advice or thoughts on water fasting? I did it last year for roughly 2 weeks, I ate once a day and the rest was pure, filtered water. In my experience it made my skin completely clear, not a single black head or spot in sight, got rid of my menstrual cramps that were really common for me and I lost about 3kg. Yes, it was difficult but IMHO it's worth it as long as you don't do it for too long and have one meal a day. If anyone has heard of Athene (WoW pro gamer) he was on a water fast for about 8 days recently for charity, he lost quite a lot of weight and said he felt really good after it.

 

[Sauk]

I've never heard of water fasting before, but I don't think that it would be something that I'd try personally since catabolism on a 500 calorie deficit scares me enough (I couldn't imagine how bad it would be after eliminating more than 3/4 of my diet). I'll look into it more for the sake of knowledge though.

 

[Sauk]

Current body fat: 16%
Goal body fat: 9% - 10%
Goal date: July 23rd

Calorie intake: 2400 kcals
Split: 4 day

This afternoon is back day. Last time I trained back, I put too much weight on the barbell for deadlifts (I was doing 2 plates at one point, now I can only do 1 x, so this time I will have to swallow my pride and do as much as I can without breaking form. Back is my favourite day since it's my strongest body part, plus the pump received in your back makes you look like an animal. I was browsing my youtube history today, and I came across a video of my hair-do, only the title was changed to "Zyzz hair etc". The guy changed the title of the video from "Pop style faux hawk" to "Zyzz hair", which disgusts me since Zyzz is dead and this man is trying to garner views off of his name. I'd have no problems with it being called "Zyzz hair" if the video was actually intended to emulate his hair, however, it was originally intended to display a different style. Needless to say, I won't be subscribed to him anymore.

Today's motivating photo/quote:

 

[Jason]

What's your advice or thoughts on water fasting? I did it last year for roughly 2 weeks, I ate once a day and the rest was pure, filtered water. In my experience it made my skin completely clear, not a single black head or spot in sight, got rid of my menstrual cramps that were really common for me and I lost about 3kg. Yes, it was difficult but IMHO it's worth it as long as you don't do it for too long and have one meal a day. If anyone has heard of Athene (WoW pro gamer) he was on a water fast for about 8 days recently for charity, he lost quite a lot of weight and said he felt really good after it.

Ofcourse I've heard of the greatest paladin in the world! He was sort of my role model for when I made a paladin, but I haven't played in AGES now and don't intend on it either, lol.

Also I'd love to try water fasting, but I'd have to drink dilute instead of plain water since I hate the taste of it... or I could have flavoured volvic, lol... maybe that'd work?

 

[Venetia]

What's your advice or thoughts on water fasting? I did it last year for roughly 2 weeks, I ate once a day and the rest was pure, filtered water. In my experience it made my skin completely clear, not a single black head or spot in sight, got rid of my menstrual cramps that were really common for me and I lost about 3kg. Yes, it was difficult but IMHO it's worth it as long as you don't do it for too long and have one meal a day. If anyone has heard of Athene (WoW pro gamer) he was on a water fast for about 8 days recently for charity, he lost quite a lot of weight and said he felt really good after it.

DON'T DO IT

oh god oh god oh

all my old friends in california jump from one fad diet to the next. they just got off of their fascination with the juice fasting diet. i get so tired, talking myself until I'm blue in the face about how silly they are.

here's the thing: fad diets and fasting don't work.

if you want to lose weight, it is extremely important that you continue to intake the vitamins and nutrients you need, and keep your metabolic rate going. the latter of which can only be accomplished through eating.

when people fast (ever, on anything), they shock their bodies into saying "OH GOD IT'S THE DROUGHT OH GOD". Your metabolism drops so you burn less calories. Your body wants your fat SO GOD DAMN MUCH. It will do ANYTHING to hold onto it. Usually sudden drops in food intake = drops in brain activity and muscle breakdown/regeneration. which is probs the last thing you want while trying to work out and get fit.

anyone will lose weight significantly at the beginning of a fast, for the first 3-5 days. your metabolism hasn't slowed yet; it's still operating at the efficiency that you set through your normal caloric intake. but over time, you will notice significantly diminishing returns.

and, here's the kicker: when you stop fasting, your metabolism will be so lethargic and slow, any time you eat anything, your body will make it priority #1 to squirrel it away into fat.
so much for the pounds lost while fasting: you'll gain them back just as fast, unless you do an incredibly slow, incremented increase of intake over a period of time.

also: you noticed a change for the better in your skin because water is really good for your skin. most people don't drink enough water. on a water diet, you're probably going to be drinking a lot more water than you normally would.

and if you only eat one meal a day, you'd damn well better make it breakfast, so you can wake up your metabolism and try to burn it over the course of the day. but most fasters only eat after sunset. which is not a good idea for weight loss.

here's the bad part: you can't work out on a water diet. you're not getting enough electrolytes (carbs, sodium), nor enough protein, to replace muscle.
when you work out, your muscle tissue is broken down by lactic acid, so it can be rebuilt, more dense. for that rebuilding, you need nutrients.

another bad part: your digestive system is a very slow adapter. your stomach will continue to produce just as much acid as it is used to. fasts are often accompanied (usually, later) by erosion of the stomach lining, esophageal lining. acid reflux, ulcers. your colon and intestines may over-lubricate and you'll experience ... er, muddy waters.

your brain alone sucks up a huge amount of nutrients to function. how much exactly is very difficult to determine, but if you're ever not feeling like you're at your 'A'-game, chances are good that you're not providing it the energy it requires. snakes and lizards can go ridiculous amounts of time without eating. because, if they just sit still, their bodies on their own expend very little energy. but their brains are the size of split peas. human brains are weirdly large for our bodies, in comparison to pretty much any other creature on the planet. they are inefficient power-mongers, is why. and it's not about to shrink, so unless you want to feel dopey and fatigued 24/7, you should continue to feed it (especially carbs! brains love carbs).

losing weight can be as simple as cutting calories in increments of 500/day (don't drop below total 800-1000 cals/day, depending on how tall you are), and doing some exercise. if you're only in it to lose weight, it shouldn't matter what exercise you do (unless you're like sauk and you want to get really trim & muscley in certain areas, then the exercises matter a little more).

 

[bacon]

yeah you are better off eating 5 small meals a day or eating something small every two hours
its actually the healthiest to eat 5 small meals a day instead of three (or 0) because then your metabolism is continually burning calories instead of shutting down and being resistant. By constantly giving your body energy and giving your metabolism something to do its going to burn excess calories and fat~

the healthiest way ive always been told is to work out 6 days a week and do three cardio days and three muscle days. For cardio you should do sprints (you sprint for a minute, you walk for a minute, you sprint for a minute, you jog for a minute, etc.) On strength days i tend to still run its just only a mile though and its just more of a warmup jog. You should see your whole figure thin out especially if you drink lots of water. I used to drink like soda and shit all the time if you told me 6 months ago that i was going to quit drinking soda i would of called you fucking crazy. I cant drink anything but sprite and even still all soda tastes like now is watered down sugar water.
Strength is important for reasons said above by sauk~

 

[Jason]

Lol a smoker talking about being healthy :x

 

[bacon]

I rarely smoke anymore i used to but now its only during social things sometimes when i know i dont have to do a bunch of cardio the next day
and rarely i mean like once a month or twice a month~
because smoking cigs and running is the worst thing ever~

 

[Jason]

http://www.youtube.com/watch?v=GufMv9SAu7g