returned from the gym

:D

I just increased the weight for benchpress, but gotta do smth for biceps :/

my sixpacks says otherwise

i believe SPORF is the way to go

impatient u

izi bash

in october was my last fight in boxing, but i do it not for fights, only for myself and my job

lol i dont need to prove shit to you, and ur comment dosnt make to much sense either u moron

haha, theres nothing better than gettin down dirty

It is kinda fair, yep.

Well, the main part of the weight reduction is still the diet itself and I would do just fine without any sports.
I'm just doing these few excercises (and also some cardio stuff and other sports like football and squash) to speed things up and work against the muscle loss which is unfortunately part of any weight loss :)

And it's fun as well!

In theory it's impossible to gain muscle mass and lose weight (being on a calorie deficit). However I managed to atleast shape the body a little and also gain quite some strenghts over the time. Still the main goal of my diet is to lose weight, but I think it's not too bad for workouts either.

So here we go:

Morning: 150-200g full wheat muesli/cereals (around 100-130g carbs) with soy milk (avoiding any animal protein so the insulin reaction isn't that high and your body starts burning fat quicker)

- 4-5 hours break, just water/tea/coffee without any milk or sugar -

Lunch: Anything! On days I plan to workout later I eat a bit more carbs, on other days just more protein

- 4-5 hours break, just water/tea/coffee without any milk or sugar -

Dinner: max 10-15g of carbs, heavy on protein and vegetables.

So in total that's mostly around 2000-2200 kcal a day, which is still a deficit of 500-700 for me! The main thing about the diet is that the insulin reaction curve stays low during the breaks so the body actually burns fat. If you keep snacking in the meantime your body will automatically send out insulin and the fat burning process is stopped for a few more hours again.

This way I have lost almost 66 kgs within 2 years and never had problems with motivation or anything else as you can eat everything, even chocolate for lunch or breakfast. Another 22 kgs to reach my goal this summer, which is somewhere around 90 kgs (185cm).

Quote

I'm actually doing studies in how you can gain the most muscles and still lose the most fat, so i'm quite intressed in people who try to gain and lose weight,

You can only do one or the other, not both together &_&

Almost 66 kgs, 22 kgs to go till summer :-)

80

?

en muist ite tarkkaa mut joskus lukios ilman mitää reenii satku penkist ja jalkatsydeemist kyl meni reilusti enemmän, ei kai tossa mitään sen kummallisempaa ole varmaa suht monel menee noin (ei kyl hajuu onko toi +200 sit kovaki lukema?)

Move to Helsinki.

Start going to Helsinki BBC

????

profit ;)

4 x 12 with 150 for example?

Yeah sure :P

Just face it. It's not very credible that some people here actually lift the weights they are mentioning here.

There might be a couple, but these journals are always packed with people you've never heard of who all seem to be the next Schwarzenegger.

Makes me puke.