Want to get in shape for summer? Join in...

[nikred]

I used to be fat couple of months ago. .....now i got fatter. :((

[Aaku]

I used to be fat couple of months ago. .....now i got fatter. :((

:picsorstfu:

[nikred]

:picsorstfu:

:D Alright, I am not really fat but at 5'7'', I weigh 72 Kilos. I am just sitting at the normal weight to overweight border line. :nervous:

[Lurker]

Great to seee a fellow vegeterian hitting gymm.. prove these Indians with Pakistani mentantilty that u need to eat meat to be phaaaaast and strong :--D Coming to ur schedule.... Breakfast is the most important part of ur meal...It can be heavy if u want.... Try to eat 4 boiled eggs(take egg yolkks of 2 out) + Milk(not more than 2%)...Add some more carbs if u want.....I usuallsy eat 10 almonds for my snacks between bfast and lunch... In lunch, I make sure to take yogurt with me if I m having Indian food..If I am eating chinese I make sure to order and pay for xtra TOFU... For Indian foood,I usually take daal, chickpeas or paneer dish..... I snack on fruits(apple, orange) after lunch... Before hitting the gym in evening, I eat 20-25 grapes to get that instant energy.. Right after gym, I take a banana shake and add some icecream or p.shakes.. I take my dinner early around8 30 .. In dinner, again I dont eat too much.. Jus 3-4 rotis,lil bit rice, a bowl of daal and yogurt ..add some orange juice at the end of dinner..since u r planning to start working out, eat as much paneer as u can.. yes it has fat but it will give u good mass in ur initial bulky period...I remember there was a time when i used to put paneer in every sabjee in every meal..I still do it but not in same quantity.. Water is the msot important thing.. I drink 1/4 glass of water after every hour during the day and evening.. in Gym, i prolly drink more... it helps u to look fresh, and keeeps ur blood clean...and very good for working out...

Good stuff mate, both diet wise and the way you young kiddos have kept this thread going. I am not so prolific these days in posting but still hanging in there with workouts. The funny thing is once you start enjoying it, it becomes part of lifestyle. Deads are my favorite exercise these days so anyone who needs any tip on deadlifts start making a line here....:winky:

[Aaku]

:D Alright, I am not really fat but at 5'7'', I weigh 72 Kilos. I am just sitting at the normal weight to overweight border line. :nervous:

awwww fat :icflove:

[Serani]

6ft tall and 79 KG. IM SHREDDED AS **** BRAH BUT BULKING, EATING LIKE A TROJAN* ATM. * not sure if this is even an expression but sounds good.

[WC2011INDIA]

Ab tak kya hum log Hebrew mein baat kar rahe the? :whack:

Yaar, summarize the main tips for burning fat quickly. I can't read this entire thread...please.

[Yoda-esque]

Yaar' date=' summarize the main tips for burning fat quickly. I can't read this entire thread...please.[/quote'] Itna to padh lo saaheb... Some diet suggestions : 1)Cut down completely on soft drinks and fruit drinks 2) no white bread.Eat brown bread or complex carbs like bran,millet,oats,whole wheat,bajra,jowar 3) lots of fruits and green and orange veggies (broccoli,spinach,kale,squash,zucchini,cauliflower) 4)Cut down on Saturated fats like butter,sour cream,whole milk.Get your good fat from mono and polyunsaturated fats like Peanut butter,avocado,almonds,walnuts,olive oil. Do not eliminate fat from your diet.Typically a body needs 60% carbs, 20% protein and around 20% fat for optimum functioning. 5) have at-least 100 gms of protein a day like Chicken and turkey breast,salmon,tuna,beans,fat free milk and fat free yoghurt,cereal bars For veggies, the options are cottage cheese (low fat)/paneer, milk,eggs,beans,lentils,soy milk/whey 6) drink lots of water 7) Eat 6 times a day 8) Grill , steam broil or poach ur food.Light saute-ing is fine. 9) Cheat once a week and eat anything u want.No worries.It will fly by you and make sure that ur body doesnt get into fat retention mode since it isnt getting too much fat. 10) have smoothies with blueberries,banana,strawberries and low fat yoghurt.Keeps u filled up 11) eat one food from eat of the groups: dairy,legumes,nuts,meat,oils,fruits & veggies,whole carbs workout tips : ----------------- Day 1 : arms and shoulders Day 2 : run a mile Day 3: legs and butt Day 4: rest Day 5: chest,abs and back Day 6: run a mile Day 7 :rest Sometimes do all body workouts . Eat a banana immediately after workout or something that is easy to digest.A small slice of pizza is also fine.Have a banana and or almonds 1 to 1.5 hrs before workout. perform loosening/stretching exercises. Best exercises are the ones where u use ur own body weight since u become strong too and not just get a shape. Typical exercises are squats,pull ups,pushups,dips and lunges. Try using free weights to using machines.They will give you a more functional workout. Lifting techniques: 1) Breathe out when lifting,breathe in when resisting.For example if u r doing the bicep curl,when u lift the weight breathe out and lift quickly.when u lower the weight,breathe in and lower slowly . 2) lift quickly,lower slowly 3) Control ur weight,dont let the weight control you! Doesnt matter if you arent lifting heavy..Form is important 4) do 10 reps that you can just lift...8-10..when u feel u can perform the rep 10 times with some difficulty,increase ur weight.try doing three sets or until muscle failure. 5) Keep changing ur exercise routine to avoid plateaus.sometimes lift light,sometimes shock ur muscles by lifting very heavy. Myths busted and tips: 1)abs exercises dont give u a six pack.for that u need to control ur food. 2) only arms and shoulders or chest will not help u lose weight.Exercise the largest muscles like legs,butt and back 3) You cannot have a strong chest without having strong back..perform upright rows,one arm rows ,pull ups and lat pulldowns for that "V" look 4) Eat more not less! Eat the right stuff though..I typically have 2400 cals of food in a day to maintain my 160 lbs.Calorie intakes can vary from (1900-2400) depending on your body frame. 5) Have a heavy bfast,moderate lunch and light dinner..Eat snacks in between like peanut butter sandwiches,cereal bars,yoghurt..keeps ur metabolism up.You want ur body in an anabolic state not a catabolic one.

[WC2011INDIA]

Itna to padh lo saaheb... Some diet suggestions : 1)Cut down completely on soft drinks and fruit drinks 2) no white bread.Eat brown bread or complex carbs like bran,millet,oats,whole wheat,bajra,jowar 3) lots of fruits and green and orange veggies (broccoli,spinach,kale,squash,zucchini,cauliflower) 4)Cut down on Saturated fats like butter,sour cream,whole milk.Get your good fat from mono and polyunsaturated fats like Peanut butter,avocado,almonds,walnuts,olive oil. Do not eliminate fat from your diet.Typically a body needs 60% carbs, 20% protein and around 20% fat for optimum functioning. 5) have at-least 100 gms of protein a day like Chicken and turkey breast,salmon,tuna,beans,fat free milk and fat free yoghurt,cereal bars For veggies, the options are cottage cheese (low fat)/paneer, milk,eggs,beans,lentils,soy milk/whey 6) drink lots of water 7) Eat 6 times a day 8) Grill , steam broil or poach ur food.Light saute-ing is fine. 9) Cheat once a week and eat anything u want.No worries.It will fly by you and make sure that ur body doesnt get into fat retention mode since it isnt getting too much fat. 10) have smoothies with blueberries,banana,strawberries and low fat yoghurt.Keeps u filled up 11) eat one food from eat of the groups: dairy,legumes,nuts,meat,oils,fruits & veggies,whole carbs workout tips : ----------------- Day 1 : arms and shoulders Day 2 : run a mile Day 3: legs and butt Day 4: rest Day 5: chest,abs and back Day 6: run a mile Day 7 :rest Sometimes do all body workouts . Eat a banana immediately after workout or something that is easy to digest.A small slice of pizza is also fine.Have a banana and or almonds 1 to 1.5 hrs before workout. perform loosening/stretching exercises. Best exercises are the ones where u use ur own body weight since u become strong too and not just get a shape. Typical exercises are squats,pull ups,pushups,dips and lunges. Try using free weights to using machines.They will give you a more functional workout. Lifting techniques: 1) Breathe out when lifting,breathe in when resisting.For example if u r doing the bicep curl,when u lift the weight breathe out and lift quickly.when u lower the weight,breathe in and lower slowly . 2) lift quickly,lower slowly 3) Control ur weight,dont let the weight control you! Doesnt matter if you arent lifting heavy..Form is important 4) do 10 reps that you can just lift...8-10..when u feel u can perform the rep 10 times with some difficulty,increase ur weight.try doing three sets or until muscle failure. 5) Keep changing ur exercise routine to avoid plateaus.sometimes lift light,sometimes shock ur muscles by lifting very heavy. Myths busted and tips: 1)abs exercises dont give u a six pack.for that u need to control ur food. 2) only arms and shoulders or chest will not help u lose weight.Exercise the largest muscles like legs,butt and back 3) You cannot have a strong chest without having strong back..perform upright rows,one arm rows ,pull ups and lat pulldowns for that "V" look 4) Eat more not less! Eat the right stuff though..I typically have 2400 cals of food in a day to maintain my 160 lbs.Calorie intakes can vary from (1900-2400) depending on your body frame. 5) Have a heavy bfast,moderate lunch and light dinner..Eat snacks in between like peanut butter sandwiches,cereal bars,yoghurt..keeps ur metabolism up.You want ur body in an anabolic state not a catabolic one.

Awesome. Thanks buddy. Let's see if I can reduce myself from 180 lb to 160 in 3 months.

[rahulrulezz]

Good stuff mate, both diet wise and the way you young kiddos have kept this thread going. I am not so prolific these days in posting but still hanging in there with workouts. The funny thing is once you start enjoying it, it becomes part of lifestyle. Deads are my favorite exercise these days so anyone who needs any tip on deadlifts start making a line here....:winky:

hahah thanks bhai.. U won't believe it but lookin over ur pics and this thread almost 3 and half years back was one of the biggest reason I got into workout.. I still remember that line which went in my brain after u posted ur pics 3 and half years back 'yaar is bande jaise body banani hai' :--D

[Laaloo]

Was in San francisco the past week. No gym and kept eating outside all the four days ( had so much paneer :--D) I came back and saw the weight and I was still the same. thank god

[Yoda-esque]

Was in San francisco the past week. No gym and kept eating outside all the four days ( had so much paneer :--D) I came back and saw the weight and I was still the same. thank god

If you have been gym-ing regularly,it blows by you.Let that not be an excuse to slacken though!!:--D

[Yoda-esque]

Was in San francisco the past week. No gym and kept eating outside all the four days ( had so much paneer :--D) I came back and saw the weight and I was still the same. thank god

You went all the way to SFO and had Paneer?:yikes: Veg ho kaa?

[akshayxyz]

Yaar' date=' summarize the main[b'] tips for burning fat quickly. I can't read this entire thread...please.

exercising is not right for you. Go for liposuction or some similar surgical method.

[WC2011INDIA]

exercising is not right for you. Go for liposuction or some similar surgical method.

When I said tips for burning fat quickly, I meant exercising and diet tips to reduce weight within 3-5 months. :finger:

[Dravid]

yoda-esque, nice post... but 1 thing about cereal bars, i have heard they are not good for you, also protein bars.. pretty much any kind of bars...any info on that? herez dravid's schedule.. mon to thurs- run 2 miles tuesday and thurdays, lift weights for 20-25 mins also friday is rest day play cricket match on sat and sun, sometime when only 1 match, i run 2+ miles on the day with no match also :) also, i have had ppl tell me, best time to exercise is in the morning, BEFORE breakfast, there aint no way i can get out of bed and get to it..not a morning person :) i workout 5-6 pm...for all the expherts here, does exercising b4 breakfast help any? i think its bs..

[punjabi_khota]

I run at 8 PM :dontknow: Re: food The best advice i have heard is that "don't put anything in your mouth anything your grandparents wouldn't call food". Stick to unprocessed stuff. So cereal bars are out.

[Yoda-esque]

yoda-esque, nice post... but 1 thing about cereal bars, i have heard they are not good for you, also protein bars.. pretty much any kind of bars...any info on that? herez dravid's schedule.. mon to thurs- run 2 miles tuesday and thurdays, lift weights for 20-25 mins also friday is rest day play cricket match on sat and sun, sometime when only 1 match, i run 2+ miles on the day with no match also :) also, i have had ppl tell me, best time to exercise is in the morning, BEFORE breakfast, there aint no way i can get out of bed and get to it..not a morning person :) i workout 5-6 pm...for all the expherts here, does exercising b4 breakfast help any? i think its bs..

Dravid,You schedule looks good enough. A couple of suggestions : 1) Don't run too much (more than 20 mins) on the days you workout.You need the energy to lift weights.Try running on alternate days 2) You have to eat before you work out or run.Eat something an hour and a half before preferably.Breakfast is the most important meal of the day. 3) There is no fixed time to exercise.You can exercise anytime of the day as long as you eat the right stuff before and after your run/workout (have already mentioned what you can eat in my earlier posts) 4) On the cereal bars thing, I was being more practical.When I meant cereal bars I did not mean protein bars.There are some decent cereal bars like Kashi (if you are in the USA) that have very low sugar content.They are not bad for a quick snack or on the run.But by and large, stick to Oats or whole shredded wheat and Bran cereal.

I run at 8 PM :dontknow: Re: food The best advice i have heard is that "don't put anything in your mouth anything your grandparents wouldn't call food". Stick to unprocessed stuff. So cereal bars are out.

What you say is correct.One must stick to whole foods and I try to do that most of the time.But sometimes Cereal bars are not a bad option.Especially those low in Sugar and high on fiber (Kashi for example)

[Lurker]

:winky:

hahah thanks bhai.. U won't believe it but lookin over ur pics and this thread almost 3 and half years back was one of the biggest reason I got into workout.. I still remember that line which went in my brain after u posted ur pics 3 and half years back 'yaar is bande jaise body banani hai'

Kya yaar khaali peeli taang kheench rahe ho. Seriously though, working out is perhaps the best investment I have made, or you can make, in life. It just puts things into perspective. You watch what you eat, you watch how much you rest, watch when you go out etc. In other words you get self-disciplined without somebody telling you to do so. And all along it is a battle with yourself. If you work hard you will get good returns. It also makes you individualistic in a very positive way. When you lie under that cold hard steel it does not matter when you are a Muslim or a Hindu or a Christian whatever, you have to freaking push it off your chest. Allah Miyaan or Bhagwan Ram is not gonna help you do that. I beleive thats perhaps the biggest takeway it has been for me, to spend a lot of time in West and not get overawed by anybody simply because of the cofidence one develops during time spent in gym. So keep lifting heavy and blowing away the stereotypes. By the by if you have not already then start doing deads, you back, hams and glutes will thank you for it. :winky:

[Brainfade]

:winky: Kya yaar khaali peeli taang kheench rahe ho. By the by if you have not already then start doing deads, you back, hams and glutes will thank you for it. :winky:

But be careful: keep good form, use good technique and never lose focus while lifting. At the behest of someone at the gym, my friend tried it and hurt his lower back.