WLPH WORKOUT

[Sharfalma]

I'm 6'5" and 15 months ago I weighed 360 pounds. One of my buddies is a personal trainer and fitness instructor, and I got some advice from him. Since then I've lost about 150 pounds of fat and put on about 30 pounds of muscle. The nutrition plan I'm on is called the Zone Diet, it calls for five meals a day with even ratios or proteins, carbs and fats, with higher protein intake following my workouts, which are 35 minutes five days a week- two cardio and three full body.

It's simple, non intrusive, and easy to follow. I can eat pretty much anything I want, honestly, and even still I get three "free meals" to play around with a week. The workouts are intense but I do them all from home using nothing but free weights and a chair.

Lawler, all of this reads fine and well in print, but for someone like me, I'd get lost and/or bored in all the technicalities of it all. I guess my min-maxing days are over, huh?

[lawlerbation the hardcore squatter]

I guess my min-maxing days are over, huh?

ENJOY BEING BOTTOM OF THE METERS

[Sharfalma]

I think you meant to say, "bottom of the scale." :dance:

[abecx]

snatch and clean and jerk is a fair amount of leg exercise all the way around. Genetics plays a large role in the size of your legs and i doubt that lawler will come out looking any funnier than he already does.

[Hitshade]

The nutrition plan I'm on is called the Zone Diet, it calls for five meals a day with even ratios or proteins, carbs and fats, with higher protein intake following my workouts, which are 35 minutes five days a week- two cardio and three full body.

It's simple, non intrusive, and easy to follow. I can eat pretty much anything I want, honestly, and even still I get three "free meals" to play around with a week. The workouts are intense but I do them all from home using nothing but free weights and a chair.

If you have some spare time to write an essay, give me more details. PM me or some shit.

(For real though, I dont trust lawler's hillbilly weight loss mathematics and Im all for diets with badass names. That and not having the diabeetus or a stroke brought on by high blood pressure).

Halp! Hitshade got fat and needs your support!

[lawlerbation the hardcore squatter]

Fuck you HITSHADE,

BMR: Basal Metabolic Rate is the energy spent to keep you alive(all of your basic functions). The equation included in my diet post is the Harris Benedict Equation which roughly estimates your daily caloric needs by using your BMR and activity levels. Approximately 1lb of body fat accounts for 3500 calories
1gram of protein is 4 calories
1gram of carbohydrate is 4 calories
1 gram of fat is 9 calories.

Once you have this information a diet plan is fairly simple afterwards. You now find a macro nutrient ratio you wish to follow and subtract 500 from your daily caloric allowance. This ends in a -3500 calories for the week resulting in approx 1lb bf lost per week. The logic would follow that by the end of 3 years you would have lost 156lbs but please remember that the bmr and daily caloric needs rise and fall with varying body composition, body weight, and activity level.


All sharf is doing is the "zone diet" which is 40/30/30 c/p/f macro nutrient ratio while maintaining a moderate deficit. My diet consists of a 25/40/35 c/p/f ratio which partially accounts for possible lean body mass loss associated with weight loss. By over compensating on protein, which reduces lean body mass lost during caloric deficit, I am hoping to end this 8 week routine with maximal body fat lost and minimal lean body mass reduction.

[Nexdominus]

I sure hope you plan to do something with yourself after these 8 weeks. Losing weight and gaining lean muscle means shit 6 months down the road when you're wolfing down Big Mac's.

[lawlerbation the hardcore squatter]

Randal you truely are a delight. First you casually skim the information posted previously, recall false information(I have never posted my workout on these forums), then try to compare this routine to the only thing you know about fitness. Just because you use dumbbells for some rows and shoulder presses, does not a barbell complex based routine make. I would also like to thank you for being forth coming about your obvious weight problem(which probably stems from your inability to control impulses) as well as your current employment status. It really does let us know how worthless you have become.

Once my internet connection returns ill go more in-depth on the differences between this and p90x as well as share a few result photos if you feel they are necessary. I have gone from 240lbs to 190lbs. The aesthetic results I have achieved are still dwarfed by my bf% but the strength gains have been considerable.
started at
175lb squat to 225lbs
65lb ohp to 105lbs
105lb bench to 145lb
185lb deadlift to 255lb
Another thing to note is that prior to my recent weightloss(210-190) I lost quite a bit on all my lifts.

PS. You try very hard to type intelligently but you make glaring mistakes, please revise your future posts.

[lawlerbation the hardcore squatter]

I sure hope you plan to do something with yourself after these 8 weeks. Losing weight and gaining lean muscle means shit 6 months down the road when you're wolfing down Big Mac's.

Nah I like bigmacs too much to stop baby. I did all this research and training up to this point just so I could masturbate with grease from mcdonalds and not feel guilty.



AND FATLORD MY BAD ON MISSPELLING

[Nexdominus]

stop all the hate guys.