mw,

300+ should be fine. try it and see how it goes. 400 is cool if you can do it, but don't sweat it if you're capping out at 330. 400 takes a lot of food.

Weight loss is mostly about diet, not exercise. Way easier to not eat 300 calories than it is to burn 300 calories.

KreellKeiser,

Just blur out your face.

seriously. mspaint is ez.

I realize that my response is insane, but I still can't do it. In fact I'm literally laughing while I type this. I really have a ****ed up complex about this.

kreel,
if I can put my fat fat fatty pictures up for all to see (with bonus cookie eating shots and zomgbb'er sized quads), you can too.

Take before pics if only for yourself. I didn't and wish I had.

saw this late one night. INSANITY

i really need 2:40 to be an avatar for someone.

I just wish you could do both on a big deficit. It's so much easier to not eat the 300 cals if you're killing 2hrs a day at the gym.

MAX INTERVAL TRAINING

i.e. something Dr. Tabata invented years ago

That insanity workout looks a lot like what we had to do in wrestling practice. How pissed was I to discover after 2 months of wrestlings season, which I was doing to get in shape for lacrosse, that I could still barely run a mile.

Yeah I think "wing and a prayer" isn't an accurate discription. For your goals, which from what I've taken from your posts is all about getting a certain type of work ethic wrt exercise (sticking with something that is very difficult to stick with), I would say that P90x is probably perfect for you.

WIM ftw.

yes. at the very least, you may get over your body image issues if you actually finish the program and see a decent recomposition.

Hey, I'm currently at EPT Berlin with a very limited gym, anyone have any recommendations for what exercises would be reasonable?

There are no bars, but there are dumbells up to about 50 pounds. There is no chinup bar, bench, incline bench, dip station etc. There is some floor space but its very limited. There are about 8 cardio machines and 2-3 weight machines(and not even something like a lat pull down or tricep extension machine, its like abductor/adductor machine and some absurd ab machine or something along those lines)

I don't really want to just take a week off but I'm thinking theres a very limited range of exercises I can do and I'm not up to date on all broski exercises out there

timex-

as far as presses go, floor presses and standing one arm presses. try doing some kroc rows which is basically just a high rep set of dumbell rows. goblet squats for legs, single leg romanian deads, lunges. good to go imo. oh, and dumbell swings/cleans/snatches.

for building muscle (though i thought protein requirements would be the same whether cutting or gaining)

Thanks. 400 grams just seems bat**** insane.

1-1.5 g/lb is fine. Note that this is not sufficient to gain muscle if calories are not above maintenance (with some exceptions like rank newbies just starting).

KK, do it. i am rooting for you. not joking.

I'd also note that Lyle McD says that larger individuals don't needs as much protein as people with very low bodyfat %s. I'm pretty sure I remember him recommending 0.7-1.0g/pound for "class 3 dieters" aka fat guys. So you are probably fine if you are getting anything over 200g.

(I'm currently reading A Guide To Flexible Dieting, so this seems pretty fresh in my mind.)

cool thanks. I'm also confused about sugars. I've read some articles in Lyle's body recomposition but am still not clear. At the moment I'm gaining weight on SS. I'm 6'2 178lb (was 242 before weight loss). If I have a something high in suger like a can of coke are a higher % of those calories going to be stored as fat because of the higher insulin spike than say if I had some chicken and rice?

I am concerned that today will be my 4th day with 300 as my workset.

first time i hit 300 i went 4,5,5

then 4,2,and i dropped down 15 for my last set with a heavier backoff set x 8

then 3,5,3 with a spot on two reps in the middle.

Some factors involved were me not eating enough and not drinking a lot of milk.

I'm just concerned I'm doing harm by not resetting...

Not that I am aware of (at least nothing significant), the difference is that a 100 calorie coke does pretty much nothing to satisfy your hunger while 100cals of rice does. The insulin spike only tends to reinforce this fact since the crash will tend to make you hungry. As long as you aren't consuming an overwhelming amount of the refined sugars, you should be fine.

I'm gonna get some weightlifting shoes for squats. How big of a heel should I get?