Working out

[Khaos]

Any of you know a good way to drop 10-15lbs fast? My goal is to get to 11% bodyfat at 175-180.

[Muk]

look up Ketogenic diet
Lyle McDonald has a lot of information on it at BodyRecomposition.com
I've never tried it, but it sounds like what you're looking for

[ninjamatt]

If you want to do it fast without a lot of online reading, find a place you can climb or run stairs or bleachers and mix in some up-downs. An up-down is like a bellyflop or basically standing up straight, going down and doing a push up, coming back up, jumping up and throwing your hands in the sky, and do it as much as you can.

Those are the 2 quickest ways to lose that do not require special circumstances or equipment. I do them together. It targets your entire body

[red]

I swear to anything with this. It is simple, and obvious.

If you drink a fuck ton of water every day, you will lose weight.

I carry a gallon all day long. I tend to drink more than a gallon a day.

Your body, when dehydration is prolonged even slightly, retains water. The way you remove this water is to drink water. Pee all day, if you must.


I say this to everyone.
Drink as much water as you think you want, then drink more.


Also note, your body best absorbs water at room temp. Don't alway drink it ice cold, though it is enjoyable.

[voyager]

look up Ketogenic diet

It's awesome and that's what I've been doing. Well once you get past the "keto flu" at least...

Red, that would mean eating no carbs, I'm not sure if you would be ok with that!

[Bull Run]

Diet is important but it’s only the beginning. You need to be lifting weights. There are a few simple rules to weightlifting:
1) Use free-weights and when possible always reach for a dumbbell over a barbell. Doing so helps prevent injury and it helps you create symmetry in your muscle mass and strength.
2) Embrace super sets. Most guys think they need to be in the gym for an hour plus everyday to sculpt a nice physique. Wrong. If you use super sets, you can hit 8 different exercises 3 sets of each within 30-40 minutes. In addition, if you employ super sets without taking too much time to rest in between exercises (none is ideal) then you’re also mimicking the effects of pure cardio while also building muscle. Two birds, one stone.
3) Use compound exercises. Isolation exercises are a waste of time. The only isolation exercises I perform are on my arms and calves, but those exercises are sandwiched between more challenging compound exercises (i.e. squat, chest press, inclined chest press, etc.).
4) Don’t forget your legs!!! The biggest muscles in your body are in your thighs and ass. If you want to cut, the best way to do so is to shred those motherfuckers as much as possible. This is where you have to learn to embrace the squat…the real kind, with a squat rack.
5) If you want big arms, then you need to focus more on your triceps than your biceps. Your triceps make up 60% of the muscles in your arm and they’re generally bigger than your biceps. From experience, women don’t ever grab my biceps…instead, they grab the backs of my arms. Think about it, you’re on top of her pleasuring her with your meat microphone holding yourself up with your arms to the side of her shoulders and she starts touching your arms…what is she touching? Same thing if you’re talking to her and she’s standing in front of you.
6) You only need to lift 3 times a week. I prefer to split mine as follows:
a. Back and shoulders
b. Chest and arms
c. Legs
7) Once a week, do what I call a heavy day. This is where you pick the four basic exercises which are squats, chest press, wide-grip pull-ups, and deadlifts and you lift your maximum for each exercise. Here’s how I break it down:
a. Squats – 7 sets of 3 reps
b. Deadlift – 8 sets of 2 reps
c. Chest Press – 6 sets of 5 reps
d. Wide-grip pull-ups – 3 sets to failure
8 Every exercise regiment needs to incorporate squats, chest press, deadlifts, wide-grip pull-ups, skull crushers, standing military press, and dumb bell flyes.
9) Do light to moderate cardio three times a week. Not too intense because you don’t want to burn off that new muscle you’re building. The only reason you’re doing cardio at all is to keep your cardiovascular system in good working order, as you add muscle (even if your weight doesn’t change) it puts more strain on your cardiovascular system because it demands more nutrients to fuel the muscles and use them. Also, more muscle means more stress on your skeletal system (even if you’re the same weight).
10) Get the proper nutrition. This means that you should get your protein from natural sources (i.e. fish, chicken, red meat). Don’t be afraid to eat fat, it’s good for your skin, hair, and joints. Don’t cut carbs out of your diet totally either, you’ll need that energy to lift. Instead, you should learn to use what I call the Protein Factor. The premise is simple, calculate the number of calories in a meal, then calculate the number of grams of protein, and then divide the caloric count by the grams of protein. If the resulting answer is less than or equal to 10, it’s an acceptable meal to eat. An example, the meal has 500 calories and 60 grams of protein, your Protein Factor is 8.33 (500/60 = 8.33). This is a great meal to eat. Don’t worry too much about the fat or carb count generally if the Protein Factor is 10 or less, then there’s usually a pretty healthy balance of fats and carbs. Theoretically, the minimum protein factor is 4. The ONLY exceptions are eggs, peanuts/nuts, and olive oil.
11) Drink lots and lots of water.
12) Take vitamins. I take a men’s multi-vitamin, 1000mgs of vitamin C, a separate zinc pill (the C and zinc are to help prevent colds because the gym is a filthy, dirty place), and I also take MSM (it’s a sulfur based product that helps with joint pain…lifting will hurt your joints).
13) Don’t take supplements unless it’s a whey based protein powder. Creatine does work to make you look bigger but it’s just water weight being retained in your muscles. The only substances that will actually give you bigger muscles are steroids. Keep that in mind when you’re at GNC.
14) As far as stimulants are concerned, again, don’t buy that shit online or at GNC. If you want ephedra, clenbuterol, or any other form of ‘speed’ let me know and I can give you a hook up. Understand that these pills alone will not trim you up. They just infuse you with energy and suppress your appetite.
15) Don’t use work out gloves or straps. They both artificially allow you to lift more than what your body can handle. This will result in injuries to your muscles, joints, and tendons. Also, it will prevent you from developing symmetrical forearms (i.e. bugling biceps, triceps, shoulders but puny forearms). You’ll get calluses but women like them, it’s a sign that you work out.

[red]

That last post was a wealth of information, Bull Run.

I do my best to lift 3 times a week(I have been skipping out a few times these last few weeks.) Reading that directs me to motivate myself more, and continue to grow.

Cheers, mate.