Lose fat, Build mass, Change diet and lifestyle support/advice

Update: Lost a few pounds by means of a proper diet. Nothing special, I just "read the manual" of how my body works and cut the crap on eating whatever and as much as I want.
I loaded up on vegetables with every meal, can't handle drinking plain water though so I just make-do with non-caloric artificial sweetened apple juice and, this part is key, I eat healthy throughout the day at intervals short enough not to feel hungry. When hunger sets, there's the danger of the body going "starvation mode" and it gets into calorie saving.

I'm not doing any strength exercise yet, just the same as always, about 6 hours of "Dance Central" (Xbawks 360 game) per week. Next week my feet will be completely healed and I'll get back to walk for hours playing Ingress.
94kg -> 89kg (210lb -> 196lb)

It's a crash diet and it is NOT effective. Your body quickly adapts and gets into starvation mode, hindering any weight loss.
I tried all kinds of crash diets and got no results. They seem to be working the first week then you stop losing weight.

 

You rely on myths with regard to IF. I have been doing it for quite sometime now. My acne cleared up by the way.

 

Go to Kinobody.com. I totally trust the man. He tries everything and he has given us the info and it has worked for those who have tried it including me.

 

Excuse me, what? I don't get your message, what IF means?

 

1234

 

apple sauce

 

ketchup

 

@Kyoheix IF = intermittent fasting. I hate that terminology. IT sounds soooooooooooooooooo, unnecessarily cloaky. Its just not eating for a while. then eating a ton.

 

@Martyr_man Nice man. It sounds like you are definitely doing full body routine. I did that too for six months or so, It was amazing.

Nice list of sets, you are smashing the whole body well like that .

ATM I am just warming up to it on week 3 now, so I am doing split routine, 5/7 days.

 

I recently started the gym myself about 3 weeks ago. While not looking to gain mass or the body building look I am aiming to slim down and tone up. The results I have got so far are quite good the faint outlines of a six pack the tone of the arm and shoulders. One thing I have learned though it seriously helps with not fapping.

The time I'd use after work on the computer looking at sites is now being spent at the gym and afterwards I have no urge to fap I don't know if this is a chemical or psychological effect but it cuts the urge down ALOT !

For me gym is a driving force in helping me find my self respect and self restraint .. learning to say no and to keep healthy helps you say no in other aspects of your life too. I'm not vain in what I am achieving .. yes I am liking the way I look but it's not to impress anyone or women it's to prove I am a confident single young man who looks after himself and can choose what I want to do not what my urges tell me to do.

I recommend a more healthy and fitness focused lifestyle to anyone overcoming a sex or porn addiction.

 

Oh, now I get the comment. I don't recommend doing that because it did not work for me and there are reasons why no healthcare provider or professional in the field would recommend doing that. And there are funded arguments against it, not in the plane of myths.

 

@LordLinskey
From Sexercise into Exercise!

A boy to a man.

8-------------------------------> to ARNOLD SCHWARZENEGGER!

 

@Kyoheix There is arguments to everything. I don't need to argue with anyone. I know this works cause I did it many times. "Myth" hmmmf.

 

Yeah tell me about it ! It's good It's not a massive regime. 5 days on 2 days off .. Mon- Fri then weekends rest which is actually a killer because I get bored easy which can lead to the fapping.

I choose a body part a day pretty much the same routine every week and each day has at least 3 cardio workouts 1 from Treadmill ( 30 mins running ) , Rowing ( 1000m ) and Cross-trainer ( 20 mins level 5/6)

Legs -Monday
Abs- Tuesday
Chest- Wednesday
Arms/ Shoulders - Thursday
Back - Friday

If I am really struggling weekends with my urges I'll pop in Saturday or Sunday and do 1 exercise per body part or just go swimming for an hour or two. I have to kinda take it a bit easy and lean more towards cardio at times due to a heart condition but I keep it varied enough to lose weight gain a bit of muscle.

Diet wise it' quite varied my main rules are cutting sugar down and 0 junk food. I eat alot of chicken and pastas .. breads I've switched from white to whole meals same with rice and just basically having 3 meals a day but smaller portions instead of eating till I was bloated. I included a lot of veg and fruit and try to eat fish at least once or twice a week. Breakfast is always a shake with porridge ( plain ) or a fibre or wholemeal cereal. I am 0 in alcohol ever since my mother passed from addiction to it. Addiction seems to run in the family. But at home it's normally green tea, water or juice. Being a plumber by trade I get offered a lot of cups of coffee and tea in houses which I do accept, although it has to be decaff ( damn heart problems again ) and just 1 sugar instead of 2/3. If not decaff I'll ask for water or juice which they are usually happy to supply

I do have a cheat day which is usually a Saturday Morning or night I'll treat myself to a curry, Chinese or pizza or a fry up at the local greasy spoon cafe down from my work.

I don't take any major supplements ( again heart condition ) all I take is a Sci - Max Diet Protein shake 1 in the morning before work as part of breakfast and then one after my workout at the gym.

I admit I am a complete amateur at this stuff and probably doing something wrong so any tips are super helpful but that is my healthy lifestyle I am leading to beat my addiction to porn.

 

@LordLinskey Actually your routine is solid, diet seems solid( U can never ever have too many carb btw except refined isolated sugar crap). I'm very happy u don't drink. I hate alcohol myself. I just stopped drinking a few months back. I'm doing my best, NEVER to touch it again. People don't even know what the hell they have been exposed to when they drink. Alcohol is to a party as porn is to orgasm.

Keep it up man!

 

@Martyr_man I just started again. My body won't be able to recover fast enough for Full body. Also it will overtax my nervous system. Also I want to develop my upper body more. Right now my arms are my weak point. I can hit arms 3/4 times a week once my body gets into the groove. That is to say. Dedicate tremendous energy to the arms.