Fitness FAQ - Fat/Weightloss/Bulking

Intermittent fasting.

- Fast for 16 hours
- Eat within a 8 hour window.

I myself have lost 15kg doing this and still another 10~ to go. My maintenance is set at 1800, 20% deficit is 1440 calories per day. I tried to do it the normal way, I felt hungry and kept cheating.

Then I started this and now I consume food that I enjoy eating(brb ice cream, jelly, etc) and fully meet my macros, feel full at the end of the day and lose weight at a moderate rate with NO cardio done whatsoever. All my lifts are still raising (somehow) at a steady rate.

Please don't talk about something that you know absolutely NOTHING about. Keep all that broscience to yourself brah.

Leg presses and PC dominant lunges would be my choices for legs without squatting or deadlifting tbh.

http://stronglifts.com/5-reasons-why-you-should-eat-breakfast/

http://panlasangpinoy.com/2010/06/25/32-reasons-why-you-need-to-eat-breakfast/

http://www.guardianeatright.co.uk/news/article.cfm?article_id=1178

http://www.nhs.uk/Livewell/loseweight/Pages/how-to-diet.aspx

Anyone can find loads of links to justify a point. The difference is the NHS is a reliable source. Also as you will clearly see, fasting slows down the metabolic rate and therefore the speed at which we burn fat. It is a survival mechanism to conserve energy.

Firstly, I know the maximum healthy weight loss should be 1-2 lb a week.

Im 18, and about to start University very soon. I am 5"11 and weigh about 100kg. I've always been a little lardier that the average person, but now it is ridiculous. I have dieted throught my life, exercised but I can never seem to loose weight.

I start University in less than 8 weeks and I really need to get (ideally) to around 80kg. Society may try to deny this but people generally don't want to be friends with fat people, or at least this is what I've experienced.

So what should I be doing? Cutting out carbs?

How many calories should I be eating a day.

What kind of exercises should I be doing, and how often per week

Is this possible?

Any other advice would be great.

ps. I don't live near a gym, the nearest one is about 30 miles away as I live in rural Scotland at the moment with my Father. I can't afford a personal trainer. and finally, I can't run, but my father owns a rowing machine and an exercise bike.

I don't really go out a lot at the moment because all of my friends are back in England, so my days consist of working at the local pub (washing up, :/ ) or reading.

Thank you, and please no rude comments, I know I'm fat, hence why I'm trying to do something.

Broscience brah? One of the zyzz generation who must know it all because he eats ice cream and loses weight. As you clearly expressed there, you lift, which unless I am mistaken is exercise. At a guess I would say you do this frequently, which would therefore mean frequent exercise... Although your diet might be drastic recommending it to someone who is obviously just beginning is bad advice.

I'm not majorly experienced as far as the gym is concerned but I do a lot of cycling and that built up my leg muscles exponentially more than any other sport has built them up. So correct me if I'm wrong but I think spin bikes are good as well.

Intermittent fasting.

- Fast for 16 hours
- Eat within a 8 hour window.

I myself have lost 15kg doing this and still another 10~ to go. My maintenance is set at 1800, 20% deficit is 1440 calories per day. I tried to do it the normal way, I felt hungry and kept cheating.

Then I started this and now I consume food that I enjoy eating(brb ice cream, jelly, etc) and fully meet my macros, feel full at the end of the day and lose weight at a moderate rate with NO cardio done whatsoever. All my lifts are still raising (somehow) at a steady rate.

Please don't talk about something that you know absolutely NOTHING about. Keep all that broscience to yourself brah.

Firstly, I know the maximum healthy weight loss should be 1-2 lb a week.

Im 18, and about to start University very soon. I am 5"11 and weigh about 100kg. I've always been a little lardier that the average person, but now it is ridiculous. I have dieted throught my life, exercised but I can never seem to loose weight.

I start University in less than 8 weeks and I really need to get (ideally) to around 80kg. Society may try to deny this but people generally don't want to be friends with fat people, or at least this is what I've experienced.

So what should I be doing? Cutting out carbs?

How many calories should I be eating a day.

What kind of exercises should I be doing, and how often per week

Is this possible?

Any other advice would be great.

ps. I don't live near a gym, the nearest one is about 30 miles away as I live in rural Scotland at the moment with my Father. I can't afford a personal trainer. and finally, I can't run, but my father owns a rowing machine and an exercise bike.

I don't really go out a lot at the moment because all of my friends are back in England, so my days consist of working at the local pub (washing up, :/ ) or reading.

Thank you, and please no rude comments, I know I'm fat, hence why I'm trying to do something.

Do you even read the links that you posted? This is from YOUR link.
http://stronglifts.com/5-reasons-why-you-should-eat-breakfast
1. Lose Fat. Eating breakfast won't speed up your metabolism. Research shows fasting does not decrease your metabolism, neither do frequent meals increase it. But having breakfast does help fat loss by improving your diet.
On the other links, all the main points were: "Skipping breakfast makes you grouchy"
or "Smarter people eat breakfast" /facepalm.

Same 'blog' link.

http://www.leangains.com/2010/10/top-ten-fasting-myths-debunked.html

4. Myth: Fasting tricks the body into "starvation mode".

Truth

Efficient adaptation to famine was important for survival during rough times in our evolution. Lowering metabolic rate during starvation allowed us to live longer, increasing the possibility that we might come across something to eat. Starvation literally means starvation. It doesn't mean skipping a meal not eating for 24 hours. Or not eating for three days even. The belief that meal skipping or short-term fasting causes "starvation mode" is so completely ridiculous and absurd that it makes me want to jump out the window.

Looking at the numerous studies I've read, the earliest evidence for lowered metabolic rate in response to fasting occurred after 60 hours (-8% in resting metabolic rate). Other studies show metabolic rate is not impacted until 72-96 hours have passed (George Cahill has contributed a lot on this topic).

Seemingly paradoxical, metabolic rate is actually increased in short-term fasting. For some concrete numbers, studies have shown an increase of 3.6% - 10% after 36-48 hours (Mansell PI, et al, and Zauner C, et al). This makes sense from an evolutionary perspective. Epinephrine and norepinephrine (adrenaline/noradrenaline) sharpens the mind and makes us want to move around. Desirable traits that encouraged us to seek for food, or for the hunter to kill his prey, increasing survival. At some point, after several days of no eating, this benefit would confer no benefit to survival and probably would have done more harm than good; instead, an adaptation that favored conservation of energy turned out to be advantageous. Thus metabolic rate is increased in short-term fasting (up to 60 hours).

Again, I have choosen extreme examples to show how absurd the myth of "starvation mode" is - especially when you consider that the exact opposite is true in the context of how the term is thrown around.

Origin

I guess some genius read that fasting or starvation causes metabolic rate to drop and took that to mean that meal skipping, or not eating for a day or two, would cause starvation mode.

Intermittent fasting.

- Fast for 16 hours
- Eat within a 8 hour window.

I myself have lost 15kg doing this and still another 10~ to go. My maintenance is set at 1800, 20% deficit is 1440 calories per day. I tried to do it the normal way, I felt hungry and kept cheating.

Then I started this and now I consume food that I enjoy eating(brb ice cream, jelly, etc) and fully meet my macros, feel full at the end of the day and lose weight at a moderate rate with NO cardio done whatsoever. All my lifts are still raising (somehow) at a steady rate.

Please don't talk about something that you know absolutely NOTHING about. Keep all that broscience to yourself brah.

I'm guessing that you are implying I am completely wrong. Fasting is not a healthy way to lose weight and it will inevitably lead to the weight being put back on. You cannot fast forever if you plan on surviving. Even if the OP did fast he still wouldn't lose 20kg in 8 weeks.
And for the record, sending me a link to 1 persons blog (who might I add is not in the same situation as the OP) is far from creditable evidence of why I am incorrect to suggest a healthy diet and exercise will help him lose weight.

The advice on here is verging on terrible. The idea of fasting and simply skipping meals to lose as much weight as possible is not true. You need to cut down on portion size considerably, exercise a lot more and eat the correct foods. At 100kg and 5 1" you need to cut down on fats but I wouldn't worry too much about carbs.
An example would be weetabix for breakfast, fruit and a ham sandwich for lunch then chicken and a baked potato for tea. As you can see this is far from drastic but combine that with an increased exercise plan and you will be there. Tbh healthy doesn't come easy and losing 20kg in 8 weeks is unreasonable and not a very realistic goal. Set yourself an attainable goal then when you achieve that move on, otherwise you will have low motivation because your goal is always out of reach.
Finally you need to make sure you are doing this for the right reason. Uni is completely different to school and college, people are a lot more diverse and in my experience no one was targeted or excluded because of a bit of extra weight.
Look for a gradual change and an overall healthier lifestyle. Not just 8 weeks of a crash diet, this will cause you to yo yo and gain the weight straight back.
Good luck

What makes you think that you wouldn't have lost those 15kg by eating the same amount of calories over a 24hr period instead of 8?

Saying "well I didn't have the willpower and kept cheating" doesn't count as a reason btw