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Gotta go to the dentist but I will reply in detail when I get home this afternoon!

keep having stomach issues, doctors are useless. gonna just do a ton of research and try to figure it all out. I've made tons of changes in my diet, cutting out different things at a time but nothing seems to make a difference.

yes, over a year ago. from my small amount of research, I fit just about every symptom for vitamin B12 deficiency, something I haven't looked into over my dozens of doctors visits for the same symptoms I've been experiencing over a long period of time.

I will tomorrow!

autopilot wrote:JWAR and other members:

I'm biking around 28km a day (+/-800 a month), i dont take anything (suplements and other stuff) and dont want (since i dont trust them in the long pace), but i think i'll need to change my diet a bit to compensate, so you have any tips, recipes, shakes, secret handshakes for help, i'm 6' around 174 lbs, i plan to start going to a gym so i can get some muscles/definition, so your help is appreciated

OK! So had some time to think a bit. LOL. Re-supplements. Not all of them are the same and are bad. You just have to research the companies and the type of supp. It's a pain in the fucking ass, but well worth it if you want to use supps, which I think some are essential. I'll not go into that though because you said you didn't want them.

So at 6 foot you sound like you're pretty underweight for your height, but it's all dependant on what your current body composition is like. IE muscle to fat mass ratio, which you'd have to get tested or show me pics to see.

But let's assume you're most likely underweight. A good way to add definition can be by adding more mass and creating denser muscle bellies. So that means you'll need to do resistance training in the gym with weights. I like to do what is called controlled negatives.

Controlled negatives are (for example on a bicep curl) you pushing the weight upward and then when it's coming back down to a resting position you do a count of 3-5. You use weight that is comfortable to use by yourself, that's why it's controlled. You do not need a partner. I've done these for 2 years and they have drastically changed my body composition.

The second part is going to be food intake. You will most likely need high protein and moderate to high carbs, with moderate levels of fat.

So a guy like you at your weight could consume around 250 grams of protein, 500-600 grams of carbs and 80 grams of fat a day and see good results as long as they are from good sources. Now keep in mind that some of your proteins have fat, so don't add more fat than you need to. Same goes with your carbs if they have fat or protein.

I do write nutrition plans, but I'd need a LOT more info to do so. It's not a perfect science, but you can get a good start this way. Eating that much will make you gain weight if you're around 3500-4000 cals. After that you will put on fat, but all you have to do is reduce your carbs and fats to lose that extra fat and keep your proteins moderately high. Your body burns fats the slowest.

jwar wrote:
So at 6 foot you sound like you're pretty underweight for your height, but it's all dependant on what your current body composition is like. IE muscle to fat mass ratio, which you'd have to get tested or show me pics to see.

But let's assume you're most likely underweight. A good way to add definition can be by adding more mass and creating denser muscle bellies. So that means you'll need to do resistance training in the gym with weights. I like to do what is called controlled negatives.

Yo what? that's underweight?

For sure dude. Hahaha.

Unless of course you have no muscle mass. I'm 5'8 normally and sit at 200 lbs with 10% bodyfat. I don't look big IMO either. Although others say I do.

It's all subjective, but in my opinion, yes that's underweight. He could put on 40 or more lbs and be totally fine at that height. You want quality lean mass though, not fat.

OH and I'm 185 today Vidret!!!

Where were we trying to reach again?? Fuck I can't even remember.

185 and 7% bodyfat.

Not gonna lie if I don't find you swilling copious amounts of chocolate milk in real life I'm going to feel misled by strange men on the internet.

vidret wrote:no where close. got halted at 210 lbs, been off and on sick and things are happening all the time pulling me into bad habits.

i'm glad to get to 200 before the middle of june.

It happens. I have a competition otherwise I wouldn't be dropping like mad. LOL. I am sooooooooo fucking close.

Going to post a picture, just in case anyone cares. It's cool if you don't. LOL

For the first time...um....ever.... I actually seem to be giving a shit about my body fat percentage.... I'm not bulky. In fact, most everyone would say I'm skinny, maybe even lanky. I just think it's odd that I haven't really been able to see my abs in like 10 years or something. I guess maybe I'd care less if I wasn't seeing other dudes doing the same things I am who are much more shredded and performing far better than me. I can't decide if it's diet related, or if I need to be approaching my workouts differently, or what...


That being said, I do have one more pizza crust that needs to not go to waste...

gunslinger_burrito wrote:For the first time...um....ever.... I actually seem to be giving a shit about my body fat percentage.... I'm not bulky. In fact, most everyone would say I'm skinny, maybe even lanky. I just think it's odd that I haven't really been able to see my abs in like 10 years or something. I guess maybe I'd care less if I wasn't seeing other dudes doing the same things I am who are much more shredded and performing far better than me. I can't decide if it's diet related, or if I need to be approaching my workouts differently, or what...


That being said, I do have one more pizza crust that needs to not go to waste...

http://bonytobeastly.com/the-skinny-on-abs/#more-2772
I've been considering this for sometime now and while I'm always conscious to take caution with content that someone wants you to pay for, the info they give away here for free seems pertinent to those of us who suffer the skinny fat.

It'd be nice to have you knowledgeable types verify it though.

I've been in a rut for weeks now with moving and unpacking and I can't find the time to look after myself.
Have been eating like shit and not exercising and I'm getting soft again.
Did some stuff in the pool yesterday and some pull ups for the first time in ages and it felt good.
I just gotta make some time to come up with a schedule and work out my diet.

Not even sure what I should be doing with myself now.

Also, thanks jwar. I will never post a progress pic.
Goodbye, heterosexuality.
I am now jwarosexual.

Yeah, that's what I figured.

And yes, those are my favorite things to do.
Pull ups are fun.
Hanging leg raises too.
All my weights and stuff are still packed away and I need to get a rack so that I can lift real numbers.

Thanks vid!

I'm in the skinnyfat camp as well. Got too doughy over the past coupe of months, so last week I re-joined my gym and have been going every day. Feeling a lot better for sure, starting some habits that will hopefully lead to some definition.

This week I need to really start working on some core/abs stuff. God I hate it. The worst.

I'm not super concerned about it. It's probably some body dis-morphia more than that I actually have anything close to unwanted body fat. I'm sure it has a lot to do with seeing pictures and videos of gymnasts (since I do gymnastic strength training) who are all jacked and super lean.

Question for you weight lifter peoples: How much truth is there to the "muscle pump" when it comes to hypertrophy? I've read (via Charles Poliquin) that a good muscle pump is a good indicator of a hypertrophy inducing workout. This would definitely change the way I structure some of my workouts. Thoughts?

Edit: What about anaerobic threshold? I know that if you hit that state during a workout, it's supposed to induce the most growth hormone and testosterone release, correct?