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UniversalFapture
Has anyone tried it ?
[–]BuildAQuad5 points 10 years ago [recovered] (18 children) | Copy Link
Im currently doing it 16 hours a day, been at it for about 2 weeks, love it so far. Been alot easier to have a good diet.
[–]UniversalFapture[S] -1 points0 points1 point 10 years ago (17 children) | Copy Link
How much weight you lost?
[–]BuildAQuad2 points 10 years ago [recovered] (5 children) | Copy Link
Doing it with maintnance right now.
[–]UniversalFapture[S] -2 points-1 points0 points 10 years ago (4 children) | Copy Link
Maintenance?...
[–]BuildAQuad1 points 10 years ago [recovered] (3 children) | Copy Link
Satying the same weight, not bulking or cutting.
[–]UniversalFapture[S] -1 points0 points1 point 10 years ago (2 children) | Copy Link
I'm all about efficiency . I want that body ASAP. I've been trying for years.
[–]BuildAQuad1 points 10 years ago [recovered] (1 child) | Copy Link
Well if you have the muscle for it then go for it
[–]UniversalFapture[S] 0 points1 point2 points 10 years ago (0 children) | Copy Link
Hehe. I'll do what it takes
[–]MrRIP 0 points1 point2 points 10 years ago (10 children) | Copy Link
Losing weight has to do with your calories not the way you consume them. IF allows you more flexibility in how you consume those calories due to the fact that you have to eat the bulk of your calories in a small window. And the sleep window counts for fasting but I think a majority of your window should be awake as well if you're having issues fasting drink more water. Coffee (small amount of milk is fine if you can't drink it black, Splenda is fine if you can't handle it purely black), Pepsi Max, Coke Zero. These are all your friends during the fasting period.
[–]UniversalFapture[S] -2 points-1 points0 points 10 years ago (9 children) | Copy Link
Aren't diet drinks still packed with sugar. ?
[–]MrRIP 0 points1 point2 points 10 years ago (8 children) | Copy Link
No. Diet Drinks have zero calories. Just check the nutrition label of anything you read. Almost everything you eat has "sugar" all carbohydrates break down into the same thing. The difference is the nutritional density of the food.
[–]UniversalFapture[S] -1 points0 points1 point 10 years ago (7 children) | Copy Link
Interesting. I'll stick to water and milk
[–]MrRIP 0 points1 point2 points 10 years ago* (6 children) | Copy Link
Edit: You dont want to drink milk while your fasting or in general during a cut. Unless its skim, but still. Drinking calories isn't the best thing when cutting.
[–]UniversalFapture[S] -1 points0 points1 point 10 years ago (5 children) | Copy Link
Milk is bad?
My precious ... Frosted Flakes😞
[–]MrRIP 0 points1 point2 points 10 years ago (4 children) | Copy Link
Not bad. Losing weight is simple. Calories in < Calories out right.
A lot of people struggle with dieting because of satiety of the foods they eat. 400 Calories of whole milk and frosted flakes is not as fulfilling as 400 calories of chicken breast and sweet potato.
So you don't want to consume that on a cut usually. But if you can make it work go ahead and do it. Just make sure you're doing it right.
[–]UniversalFapture[S] 0 points1 point2 points 10 years ago (3 children) | Copy Link
I think of it as something that feels you, but not bloat you. I hate being bloated
[–]MrRIP1 point 10 years ago [recovered] | Copy Link
As long as it works for you do it. I don't like being bloated, but I do indulge in some higer calorie food to get to my caloric goal myself. As long as it's working for you do it. If you ever hit a plataue learn how to adjust
[–]UniversalFapture1 point 10 years ago [recovered] | Copy Link
What about some legal steroids?
I'm from the US. So there's no such thing as legal steroids. If you take legit steroids and know what you're doing go ahead. BE VERY CAREFUL. Do your research. KNOW YOUR BODY. Know what each compound does. DO NOT START A HEAVY CYCLE IF YOU DONT KNOW WHAT EACH COMPOUND DOES TO YOUR BODY.
Do not take shit like prohormones or whatever. If you're going to go the enhanced route take your time.
[–]maxofreddit 1 point2 points3 points 10 years ago (32 children) | Copy Link
It's good stuff...I've found best case scenario is working out around 3-4, fasted, then eating for the next 6-7 hours, so basically an 18/6 kind of split. And if I workout in the morning, I still try to push the first meal to noon, putting more in the 16/8 range. I rarely eat before noon. For morning workouts, I'll do BCAAs, but that's it.
I'm not a bodybuilder, but I have solid strength numbers, and am not afraid to take my shirt off at the beach.
IF can be really fun to tweak depending on your goals.
[–]UniversalFapture[S] 0 points1 point2 points 10 years ago (31 children) | Copy Link
Fat burning is my first goal
[–]maxofreddit 1 point2 points3 points 10 years ago (30 children) | Copy Link
assuming your lifting heavy shit as well (working out like you mean it, not just checking the box), shift your macros so you favor protein and fat. Be relatively low carb, depending on your weight, you want to be below 150-200 g of carbs a day. Mind you this is NOT a performance approach, you're not going to have a helluva lot of gas. For your average guy working out, you should be fine, but if your into endurance sports, or even serious body building, you'll feel gassed pretty quickly. That's ok, because you're focused on the fat burning right now.
Other advice is to do the bullet proof coffee thing in the morning. I've had people in my gym drop 10 lbs by making only that change, and nothing else. It kind of interupts the fasting thing, but it can work along with it too.
Of course, we're missing key information, like age, height, weight, bf %, & goals.
[–]UniversalFapture[S] 0 points1 point2 points 10 years ago (28 children) | Copy Link
[–]maxofreddit 0 points1 point2 points 10 years ago (27 children) | Copy Link
Age & height? Are the goals to just drop weight? And what's your current workout plan?
...answer me these and I'll let you in on the bullet proof coffee train.
[–]UniversalFapture[S] -1 points0 points1 point 10 years ago (26 children) | Copy Link
16 and 5"7. Goal is to drop weight. I'll bulk up later. I've even considered pills to help me get muscles faster, but that's another story.
5 sets of 5 push ups. Rest in between. I can only do 15 at once if I really push.
50 sit ups with my workout equipment thing. Sometimes 100. I lift a little bit. But I don't enjoy it.
Cardio 6 days a week. I love this :)
[–]maxofreddit 0 points1 point2 points 10 years ago* (25 children) | Copy Link
Jesus Christ, your 16? Holy shit man.
Look, you're timing is good, the question is whether your teenage brain/angst can stick with it. Fuckin' focus, put your head down and do he work, you will be rewarded MOUNTAINS later for effort at this young age.
Go buy a notebook where you track all your workouts and lifts. Don't NOT do this! If you start tracking and writing your stuff now, you'll have a great habit, and access to mounds of data as you get older.
I'm going to assume you have access to a gym.
You need to be picking up heavy stuff. Grab Mark Rippetoe's Starting Strength LINK, and you at least won't hurt yourself. You need to be squatting, benching and deadlifting. If you aren't lifting heavy (whatever that is for you, it may be just the bar to start out with), you're missing out on an incredible amount of natural testosterone that body builders pay big $$ for. Seriously, you have it because of your age, it doesn't get any better. Don't fuckin waste it.
Alternatively, grab the gold standard Arnold's BodyBuilding Encyclopedia LINK, and do what it says. People may laugh, but anyone who's accomplished anything in fitness has this book on their shelf.
Either way, pick up heavy shit, & rep it until it burns a little. If you don't, you're doing a disgrace to the awesomeness that you could be, and pissing off the rest of us older guys that would kill to be in your hormonal zone. You can take a pretty damn good beating at your age, if your not sore, do more.
The cardio is great and all, no doubt you should have a aerobic capacity, but if you put on some legs & shoulders, all of a sudden chicks will start digging your shit, they don't care so much about your mile time.
If you want an actual program, I'm (and I'm sure others) are happy to help. However, if we offer, and put time in, OP better deliver, or you'll have a bunch of redpill mother fuckers staring your ass down wondering why you squandered the brilliance of us amazing reddit freaks.
PS. Total side note, I started lifting at around 15, but was the skinny guy. Went to a high school back in teh day where the weight room was used for storage. I went to the Physical Education teacher and asked uf I could use it if I cleaned it up during my study period. He said if I wrote out a program that I was going to use and did my research, I could do it. That started me actually looking like a young man, instead of a boy. 25 years later and stil going, never stopped. My wife said I'm the hottest dad she's ever seen. Nuf said.
Edit - Formatting & Links
[–]snakw12 0 points1 point2 points 10 years ago (3 children) | Copy Link
I'm in similar situation & physique as OP. Could I get some of your advice? If yes, read on.
History: Played football since freshman year (14) and began lifting that year, but I basically ate no protein, not enough calories and stuff so I never put on much gains and never got past 125 Bench. I got past 135 at 17 after I found TRP. I also have a shitty diet, I have no discipline when it comes to eating below calories. I like to cook, meal plan etc, I eat everything in my meal plan, but I usually eat more food 2 to 4 days out of the week. So basically I eat clean/disciplined 5 to 3 days of the weak.
Everything else (Sleep, Gym, cooking, prepping meals, eat 5-6 hours after wake up, etc) I do, but diet is definitely my fucking enemy and you can't out-train a bad diet.
Stats: 18 y/o, 5'8, 160 Lbs, I have a skinnyfat look around 15% BF, all of my BF goes to my gut unfortunately.
I can/have stuck to lifting routines and seen gains the past few months, but I definately have fuckarounditis when it comes to food. A friend of mine wanted me to do this program called PHAT.
What are your thoughts?
[–]maxofreddit 0 points1 point2 points 10 years ago (2 children) | Copy Link
Just Googled the PHAT thing. It looks OK, and the basic odea behind it is sound for those of you/us that want to try to get big and strong at the same time (as opposed to focusing on one or the other).
The only (slight) problem I have with (some) bodybuilding routines is that they are sometimes lacking in compound movements. In that PHAT program, I only see a couple sets of squats and deadlifts with a lot more focus on individual body parts. There's nothing wrong with that perse, but especially when you start out, focusing on all 3 squats (back, front & even overhead), deadlifting (both ttraditional and sumo), and pressing (bench and straight overhead, or shoulder press) really should be your cornerstones. After that are cleans (power and full cleans).
The issue with most people with a program, even the PHAT one you mentioned is that they see 3 sets of 5 reps of squats, and they do what's comfortable. Now ASSUMING that you've been lifting for at LEAST 3 months, AND are moving well and coordinated without injury, those 3 sets of 5 should be fucking awful. I mean they should be fuckin HEAVY, like when you get to rep three, you're all, "there's no way dude," and you do 1 more, then you think, "Fuck," then you do the last one. Like, fuckin HEAVY. And there's absolutely no reason to rest more than 3 minutes between sets, ever, use a stop watch. I've found that doinga set every 2 minutes keeps me sweaty and on track while giving me plenty of rest. The hormonal/neurological/physiological response you'll get from that 3 sets of 5 will be insane at your age. If you're looking forward to working out, then your workouts are too easy, if you're a little nervous, that's about right. Sure you'll feel great wehen it's OVER, but I get the nervous shits before I workout sometimes, because I'm pushing it. I'm not a huge guy, I'm just shy of 6' and 185. But I deadlift just shy of 400lbs, squat about 275, and have a sub 6 minute mile. And I'm 40. You should be at those numbers within a year or two, or you're just being fuckin lazy.
Was that the kind of shit you're looking for? Clarify for me, or I'll just keep typing.
[–]snakw12 0 points1 point2 points 10 years ago (1 child) | Copy Link
The whole "If you look forward to working out" Does not apply to me. I fucking hate when I'm lifting. Currently I'm doing "Get swole" By cory gregory on BodyBuilding. His leg days & chest days are what I fucking hate doing. The Arms & Shoulders are the easier workouts. After every.workout I'm sore for the next 2-3 days.
What I'm looking for is help dropping to 10% BF
[–]maxofreddit1 point 10 years ago [recovered] | Copy Link
You've kinda got 2 options
1 - dial the fuckin' food in
2 - run about 20 minutes, in the morning, fasted, 3 or more days a week.
The first just gets it all sorted, the second will put you in enough of a deficit that if you're a little off on the diet side, it won't fuck with your results. However, the running is INSURANCE for the diet, not a permission slip to do whatever the fuck you want when you drive by a burger joint.
The other way to do IF is to not eat for a 24 hours period. Say you eat at 6pm on Sunday, then you don't eat again until 6pm on Monday. You're still eating everyday, just, essentially dropping 2000 calories (or so) out each week. The trick with this is to once again, eat like a normal person with goals when you are eating, and not thinking to yourself, "I haven't eaten since last night, so I can pig out." Ya dig?
[–]UniversalFapture[S] -1 points0 points1 point 10 years ago (20 children) | Copy Link
Holy shit man thanks.
I want to go in the service and help protect the world too. My Uncle is all over this. My dad... Not so Much. He doesn't understand that I need to be ripped.
I have plenty of notebooks. I got this.
No gym yet. Still learning to drive. No way my dad is giving me any keys for a while :(
My grandad did give me weights though. Those things are heavy as shit. My mom also bought me an abb work out thing. So there's that. My uncle approves.
On top of that, I do ROTC.
I'm trying. I'm really trying. This Isn't going to waste.
Wanna be a mentor ?
[–]maxofreddit 0 points1 point2 points 10 years ago* (19 children) | Copy Link
I'm happy to help in any way I can...we can do it here, or you can send me a PM. If you put in the work, I'll give you guidance, I can show/tell you what to do, but I can't do it for you...ya dig?
There's a lot you can do with your body weight...
What kind of weights do you have? Dumbbells? Kettlebells? A barbell? Talk to me
Edit - Post this somewhere. LINK
This one too LINK
[–]UniversalFapture[S] -1 points0 points1 point 10 years ago (18 children) | Copy Link
Those circle ones with the sand inside... I don't know what kind of bells...
Kind of like these - whcih are kettlebells...
...or these which are more like sandbags.
Edit - formatted links backwards...
My equipment http://imgur.com/Krz2E7t
The dumbbells maybe you'll use...is there just one of them, or do you have a pair?
Do you have any $$ to spend on stuff? We can do body weight for a while, but we're gonna need some stuff sooner or later. ;)
Only source of cash is this app that gives you 1 Amazon dollar for 335 points.
Another app that pays 15 bucks a month if you hit a button 1 million times. My jailbroken iPad handles that easily
And another app that pays 300 in PayPal for whoever has the most taps in a few weeks.
Currently without a computer. Need one asap
And a guy who wants 80 bucks in Amazon credit so he can sell me a code generator for Amazon
http://imgur.com/YN5y4mX
Fasted today...
alright...how's the lifting going?
is the weather tolerable where you are? Can you get outside to pick up some heavy shit?
Nice enough to run. There's a toppled over tree. I might be able to lift some wood scraps
rocks, old tires, anything that's heavy or if not, than heavy-ish.
You need to move some weight.
Dad has some truck tires. But I'll get in trouble if I move them
Alright.
I need you to see this as a school assignment, like you're going to get a grade on it, or if you don't give a shit about school, then see it as your first "man-up" challenge.
Find/make something heavy to move around. A old backpack/duffel bag full of sand/dirt. Tires. Cinder blocks. Rocks. Old gallon milk jugs filled with sand. Logs. Wagons. A wood pile. Stumps. I don't care. Get creative. Report back.
Once I know what we're working with, we can plan accordingly.
In the meantime, time yourslef doing 30 burpees. Report back how long it took.
What the heck is a burpee?
https://vimeo.com/30332220
Do carrots really help eyesight?
The are, in a general sense, "good" for your eyes, but they won't improve your eyesight
Aww
Just googled it. Will report
[–]UniversalFapture[S] -1 points0 points1 point 10 years ago (0 children) | Copy Link
Bulletproof coffee ?
[–]xdesol8x 1 point2 points3 points 10 years ago (5 children) | Copy Link
Lost 27kgs on a 16/8 IF split over 14 months and put on a bunch of muscle while doing it.
[–]UniversalFapture[S] 0 points1 point2 points 10 years ago (4 children) | Copy Link
That's the goal. My marine uncle gave me a training routine
[–]xdesol8x 0 points1 point2 points 10 years ago (3 children) | Copy Link
Make sure you incorporate resistance training as part of your program. Building muscle means you burn more calories passively. Cardio alone will get you there, but not as effectively.
Yeah. I've been running for years now and still no 6 pack!
I can't diet like I want. My parents just won't let me. So excessive cardio is what I started doing
[–]xdesol8x 0 points1 point2 points 10 years ago (1 child) | Copy Link
Your parents can't force feed you but that's beside the point.
Heavy compound weight training creates an "afterburn" effect where you body uses more calories restoring lost glycogen stores in muscle tissue for upward of 6 hours after you put the weights down. Cardio is helpful if you want to be fit and lean, but that all depends on whether your goals are endurance/performance or aesthetic, I personally do almost no cardio barring warm-ups.
Cut sugar, lift heavy at least 3 times a week and eat below your Bmr calorie requirements and you can't fail. Get someone who's qualified or experienced to coach you on your technique when you start, and ramp up the weight slowly, muscle imbalances and injuries are not condusive to building a better you.
What's bmr and how do figure it out?
[–]EscapedTheMatrix 0 points1 point2 points 10 years ago (1 child) | Copy Link
Relevant
Currently reading the article. I like the cycle they set up and the example with the cat.
What stood out the most so far was the part where the author says you get more cunning and aggressive due to more blood going to the brain. Thus moving toward your target.
Will the target be a woman?...
[–]alpha_n3rd 0 points1 point2 points 10 years ago (1 child) | Copy Link
No but since reading about it I worry a lot less about missing a meal now and then.
Me too
[–]landon0421 points 10 years ago [recovered] (3 children) | Copy Link
Did this cutting during school 18h fast including sleep and 6h window eating from 4-10 so i can get one meal in before gym, and big after. chew gum it will help you. I've read about the benefits, and some might bulk on it, but it's hard
because to get in 2.5k+ calories in that window is difficult. So it's not for me, but there are many health benefits(ask me about it I have a good story)
[–]UniversalFapture[S] 0 points1 point2 points 10 years ago (2 children) | Copy Link
Tell me the story
[–]landon0421 points 10 years ago [recovered] (1 child) | Copy Link
Testosterone boosting benefits, this was when I was lean 11% and ate clean. It was homecoming so me and my girl go to the dance grind and after it's over we eat And her parents said she needed to be home at certain time and didn't have time to fuck, she knows what I expect and was upset. I drop her off and head home tired of 3 hours of grinding, next morning she wants to see me, I drive to her house, because her parents only let me over there. We eat breakfast at wafflehouse and go watch Netflix in living room, she rubs my dick through pants(only us in there) I had never been that hard before, the IF testosterone I could tell was helping. I Go In Bathroom and Go to pound town with her bent over the shower, Never felt like that in my life
Cool story bro. If I could get a girl that probably would happen
[–]red-triad 0 points1 point2 points 10 years ago (1 child) | Copy Link
I have been doing it for a few years now. Can't really tell you how much I lost because of it though. Some studies even suggest that it might help in increasing testosterone.
You don't say
[–]Yaboydotcom -1 points0 points1 point 10 years ago (6 children) | Copy Link
Yes and with incredible results. I try to fast at least 14 hours everyday - 18 on weekdays.
I usually begin my fast around 12am
I think I'll try that. That skips lunch time at school. But they usually have apples or wheat cookies I could buy
[–]Yaboydotcom 0 points1 point2 points 10 years ago (1 child) | Copy Link
I usually go 12-4pm
That could work
Does sleeping count as fasting? Since the 14 hours is mostly spent sleeping for me
[–]Professor_Red2 points 10 years ago* [recovered] (1 child) | Copy Link
yes. As long as you have 14 hours in between your last meal of the day and your first meal the next day, you are fasting.
Shit . I fast like 12 hours then. More if I sleep in
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