Posts by xmohamm1

wow! Seriously good job. I'm 19 and a virgin too (but im a guy so maybe its a little different idk)...and let me tell you, its really honorable that you are hot and still refrained from losing it to an immature guy. Pretty much all the hot girls in my high school lost it there junior year, maybe senior year at the most...to immature guys. And guess who they told when they inevitably regretted it...me lol cuz im the "nice" guy.

Anyways that's good for you :)

Good ideas but...

I burn 60cals sleeping, and 100cals awake, so really with those extra five hours im burning 200 extra cals (cuz its a 40cal difference each hour), not 500, so the weight gain couldnt be that fast.

Also, I dont understand why i would be only  burning 1800cals a day even tho i exercise daily. i would think its at least 2100-2200, especially since 1800cals is only 150 cals more than my BMR.

This is how i figured it out...

1660cals (BMR) plus 400cals (for running a half hour, lifting an hour, and whatever other exercise i do that day) plus 240cals for thermogenesis of food (basically 10percent of my calories). that gives me 2300cals. plus i eat sooo much protein so the thermogenesis should be even higher.

Wow lol. Seriously don't ever listen to the BMI, always get ur BF checked...then decide if u really are fat or not.

I'm 145lbs, and 5 5, so my BMI ia 24.1 which is almost overweight, but still in the normal range. However, i have had my BF checked every year for wrestling, and it is always from 10-12 percent, or in the athletic zone for men. I have a friend on the team who is 5 3 and 155. BMI puts him at overweight. Guess what...he is 7 percent fat...less than me, even tho the BMI says hes fat and im not. doesnt make sense.

Arnold had a BMI of 29 (as well as many other athletes) when he was in his prime bodybuilding days...almost OBESE according to BMI standards. Yet his bodyfat was less than 6 % at times.

I've had a similar problem. I have about 7 percent body fat on my triceps and back, 5% on my quads, but like 12 on my abs and I can see a six pack. Now that isnt bad...but it shows that my fat storage place is my stomach (like most men).

I will say this. I had around 15 percent before and could NOT see my abs :( while my other body parts was the same. To change this, this is what i did:

1) STRENGTH TRAIN: Toned up my abs so the muscles were holding my stomach inwards more and more as they got stronger. I think the most important ab group to focus on is the traverse muscles, which are usually neglected. Do the vacuum exercise (suck ur stomach in and hold as long as possible) to get that going.

2) SLOW-DIGESTING CARBS: Whole grains, veggies, and fruit (fructose is a simple carb, but it digest slow due to the fact that it has to go from the normal five membered carb ring to a six membered carb ring of D-Glucose for the body to lose...common misconception that fruit carbs are "fast digesting"). No fast digesting carbs, only right after working out really hard (this is after a lift and 4 miles run for me) where a small 200cal snack of 4:1 ration of glucose to protein is optimal. All the carbs from this will go right to replenishing ur glycogen stores. Also, the insulin spike will help to drive the amino acids from the protein into ur muscles to kick start recovery.

3) NO CARBS BEFORE BED: Well not completely...just limit it. I normally have cottage and a small whole wheat wrap with turkey. Protein is the best.

4) IT"S GENETIC: Can't do much about this. genes determine where our fat goes...theres is only so much we can do.

O yea...dont get stressed and catch ur zzz...not doing this will release lots of the hormone cortisol which is known to cause belly fat specifically. Hope this helps :)

You can't just not eat fruit...it provides sooo many nutrients...vitamins, minerals, anti-oxidants, fiber...i can go on and on. yea, it has sugar, but seriously, a standard piece of fruit has about 20g sugar and 80 cals for 6-8oz of it. 6-8oz is A LOT, that's up to a half a pound. its not a very a calorie dense food. but jus like any healthy food (like lean meat, fish, grains, etc.) too much will eventually lead to excess calories.

don't cut out fruit. thats really stupid.

So how much cals do u guys think i need to up it by, if i keep exercising the way i am now?

Wait but I used a few calculators online I they say I need 2500 cals for what I do. I mean some calculators say up to 3100 but im using the lower ones to be sure i dont put on weight...so are those calculators wrong or something?

From what I hear, you should find your maintainence, then add 300 cals to it. You should gain about .5 lbs a week. Most will be muscle if you lift hard and often (without overtraining). Try not to do cardio, as that will make it harder to build muscle, although it still is possible if you eat enough. Some people like to eat WAY more like 1000cals extra, and they gain like a 2lbs a week but a lot of it is fat that you will have to cut later. Your body can only synthesize a set amount of muscle from the protein calories...any extra will be stored as fat. so if you wanna gain mostly muscle, just eat a little bit above maintainence.

Also, some people add cardio in (not too much) and that helps with keeping the fat down. Just make sure u still have a calorie surplus when doing cardio.

Hmm...well i do eat every 3-4hrs, 30min. before and after workouts, and i count EVERYTHING obsessively. Everything I eat is either whole grain, veggie/fruit, or lean protein (200g a day), but post workout i eat somethin sugary and a protain cuz i heard u should to replace glycogen and prevent further muscle loss. Is this okay?

O yea I'm like 12 percent bodyfat, if that helps.

Do you think by eating that much I will gain mass too? Cuz I really dont wanna gain mass, just strength. As of right now, 2500cals lets me maintain, but my strength hasnt increased. Could it be cardio? Also, if i up my cals a lil, will i gain strength w/o mass?

Also, I do HEAVY weights. The last set of each exercise I do 3-6reps and then I try and I can't do anymore. The first too are a little lighter but it pushes me HARD.

Wow I thought I was the only one who memorized the cals of every food in the world (I've also memorized the protein and fiber contents).

Anyways, I'm the same way. I plan all my meals, constantly using my cell phones calculator to calculate how much cals i burned and ate, how much protein and fiber, and I'm always on the net or watching tv on food. I've given up on changing...I really think its just something I have to live with now, and there is no going back. I mean how can I unmemorize something right? Like in the previous posts, I try to make the best out of it, but sometimes I wish I never started this in the first place.

It doesn't specifically say that there is fiber in it...

well, the thing is, i started back this routine when wrestling ended, over a year and a half ago, and ive havent regained the strength since b4 the season. So idk if waiting will help, since ive waited so long.

Most of my other cals are good. I allow myself one snack a day, around 300cals, that is "bad" i guess. But the rest is whole grains, fruits and veggies. I LOVE broccoli i go through like 2-3 cups a day lol. I eat six meals, and have a 40g protein shake after lifting. I run after i lift too (on most days) so i dont think thats it. Plus i take creatine (but i did that b4 i lost the stregth too).

I used to have the same problem running on a treadmill. I find when running outside, the time flies by, so i try to do it now, even in the winter (i just bundle up). However, when it get icy, i make a playlist of 7-8 songs that I really love, which is almost 30 min. and i dont look at the timer (i cover it with a towel) until i finish the last one. by then i have ran like 28 minutes and its easy to finish the next few. I used to not do that and i would have to stop at like 20 min. and do the next 10 after i lifted.