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Post by Mystic79 on Aug 7, 2006 16:33:52 GMT -5
Okay I'm 154lbs 5'9" skinny/fat and am sick of carrying around this flab. Going to cut until I can see my abdominal muscles which is probably around 11% or so. Right now I would estimate I'm at 25% or so.
My plan:
- high activity level (weights 3x week, with cardio 5x week at 30-45mins/session). Mostly compound movements, some isolation, 6-10 rep range). First couple weeks of cardio will be a brisk walk for 45 mins/day, then I will up the intensity to a jog for 35 mins/day.
- going to slowly cut down on carbs., if I go too fast I may end up losing some muscle. So, going to reduce carbs first week, and then second or third have most of my carbs in the morning only.
- 1.5 gallons of water/day
- A cheat MEAL a week., probably Saturday lunch... otherwise very strict all other meals.
My DIET.............
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Meal 1
8 egg whites 1 yolk (scrambled with ketchup)
1/2 of oatmeal with water (plain oatmeal, no sweeteners)
1 piece of fruit (1 banana or apple)
Meal 2
1 can of tuna
1/2 cup brown rice (alternating with baked potato every other day)
1 cup raw brocolli
Meal 3
1 protein shake with water
1/2 cup almonds (unsalted)
Meal 4
8 oz. grilled chicken with BBQ sauce
1 cup raw brocolli
Meal 5
1 can of tuna
1 large salad with low cal dressing
Meal 6
protein shake mixed w/ 1 tablespoon natural peanut butter
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Anyone have any suggestions/tips? I went with this diet because it's worked for me in the past, and is very easy to make all this. I'm not experienced with cooking just yet, so I'm keeping it simple..
A.) lots of protein (retain muscle mass)
B.) low carbs (only morning w/ the oats and the 1/2 brown rice, and piece of fruit))
C.) lots of water (starting at 1.5gallon, will work to 2 gal)
D.) active (working out most every day, be it weights or cardio)
E.) some fats (1 table spoon peanut butter and almonds)
Of course, I will drop my cals for the first 1-2 weeks then do this strict diet. If I start this all of a sudden it may shock the body and I may lose some muscle.
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Post by Tim Wescott on Aug 7, 2006 17:18:14 GMT -5
Looks like a very solid gameplan to me Jay!! You really can`t go wrong as long as you are consistant. I personally wouldn`t do any running............ because of its high impact effect on the joints............ and I also think it helps one to lose muscle mass,but it does burn up a hell of a lot of calories. Keep us posted bud!!  |
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Post by sicario on Aug 7, 2006 17:54:56 GMT -5
Looks like a very solid gameplan to me Jay!! You really can`t go wrong as long as you are consistant. I personally wouldn`t do any running............ because of its high impact effect on the joints............ and I also think it helps one to lose muscle mass,but it does burn up a hell of a lot of calories. Keep us posted bud!! Glad to see that you finally decided to loose that bodyfat first Jay, I sincerely felt that that was the best move for you instead of bulking up. I also agree with Tim whole heartedly about the running. I think it is quite "aggressive" on the joints and "chews" muscle. If I have any trainee do any running at all (and mostly becaue they INSIST on it, LOL) I'll have them do wind sprints. I think that any top class sprinter's body shows the efficientcy of sprint training. However, I think that a good old fashioned stationary bike and a tight diet can give you the same results. I can't afford any fancy eliptical training machines or treadmills at my gym, but manage to get myself down to about 6 to 8 percent bodyfat with diet and a very old recumbant bike. I also have several trainees who get down to that level with diet and stationary bikes. Unless running is something that you really enjoy and that is what is going to keep you motivated, I'd try something else first, Vin. |
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Post by Mystic79 on Aug 7, 2006 18:10:07 GMT -5
Would jogging be okay, or should any sort of running be avoided? Just wondering if by running you meant jogging as well. Should I just do a brisk walk for all my cardio then? By the way thanks for the feedback., can't wait to start next week.  |
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Post by Hoopie on Aug 7, 2006 19:35:14 GMT -5
i used to run like a nut. An i think i lost a lot of muscle due to that. Thanks to Tim on getting me to stop running. Now i do a high incline at 10% walk for 30-45 minutes at about 3.6-4.0mph. trust me this will kick your arse.
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Post by Tim Wescott on Aug 7, 2006 19:53:38 GMT -5
Thanks Hoops....anyone that thinks walking on a treadmill at 10-15 % incline for 30-45 minutes between 3.5-4.0 or more is easy and not truly cardio,pleasse do it for a couple of weeks and get back to me!! Steve,I would just do the walking as above but I would build up to it slowly.........just my opinion,but I think it`ll help you hold onto muscle size. Now if you were training for running,I would say you should run,but you`re not!! |
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Post by Maximum6 on Aug 7, 2006 21:54:08 GMT -5
dude..what happened... i thought you went on a cut and got your sixpack!!!  how you get to 25%!!!!  |
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Post by sicario on Aug 8, 2006 1:58:00 GMT -5
Now if you were training for running,I would say you should run,but you`re not!! Great point Tim. Jay, results are training specific (I've read it so many times in Spanish, that I think that's how we'd say it in English, LOL). Basically what that means is that if you want to look like a "runner" you train like a runner. If you want to look like a bodybuilder, train like a body builder!!!!!!!!!!!!!! Go with the incline treadmill if you have access to one, Vin. |
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Post by Mystic79 on Aug 13, 2006 15:20:21 GMT -5
I'm so excited! Going to be my first week on new routine/diet. As far as diet I will cut out carbs after 5pm, eat clean with moderate carbs and start this routine:
Monday
squats 5x5
push presses 5x5
lateral shoudler raises 3x8
calf raises 3x8
Weds
barbell rows 4x8
skull crushers 4x6
bicep curls 4x6
abs 2x15
Friday
deadlifts 5x5
bench presses 5x5
shrugs 3x6
abs 2x15
Cardio will be after the weights and every day in between. Only day I will not do cardio is Sundays.
Not expecting any big weight loss too fast, going to ease into it and take it 1 week at a time. After this week is over I will be stricter about carbs, and increase cardio frequency/intensity (via incline on the treadmill).
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Post by Maximum6 on Aug 13, 2006 16:51:30 GMT -5
i thought maybe you should go with a strict powerlifting routine.
seems like you're doing all the power movements with 5x5.
How come you don't try a 4 day/week training plan?
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Post by Mystic79 on Aug 13, 2006 19:46:59 GMT -5
i thought maybe you should go with a strict powerlifting routine. seems like you're doing all the power movements with 5x5. How come you don't try a 4 day/week training plan? I guess I'm too scared of losing the bit of strength I worked towards in the past few months of starting back. Maybe I can increase my strength while cutting. Once my fat loss plateaus I plan on being stricter about carbs, training weights 4xs a week and more water. For now though I will see how 3x/week goes. |
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Post by sicario on Aug 16, 2006 16:54:45 GMT -5
[quote author=mystic79 board=Discuss thread=1154986432 post=1155516419I guess I'm too scared of losing the bit of strength I worked towards in the past few months of starting back. Maybe I can increase my strength while cutting.
Once my fat loss plateaus I plan on being stricter about carbs, training weights 4xs a week and more water. For now though I will see how 3x/week goes.[/quote]
Don't want to rain on your parade dude, but I always try and be as realistic as possible. While it is highly individual, sooner or later, while cutting, your strength levels will drop (assuming that you are really restricting your calories, and you are hitting the aerobics hard). Some people notice a big and immediate drop and others only notice a slight drop towards the end of the diet. I think it's very mental, so don't worry as much about loosing some power, and really concentrate on buring that fat!!!!!!! Once you start eating more again, the poundages (on the lifts, LOL) will go back up again. Stay strong, Vin.
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Post by Maximum6 on Aug 16, 2006 23:45:40 GMT -5
I personally think its really have a mind set of "lifting heavy" anymore.
Every week..once you realize your strength has stopped "increasing" when you started your diet ....
It becomes more on "working muscle" than lifting heavy.
Unless i'm wrong..and most of you guys who diet down..still "go to failure" with heavy weights.
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Post by Mystic79 on Aug 17, 2006 18:14:01 GMT -5
Modified my routine a bit, same exercises but I'm doing 8 reps for all exercises. Diet has been cutting down on carbs this first week, next week I will be cutting the cals/carbs even more, and will be basically exactly what I have posted in the first thread.
In this first week of cardio/workout 3x week and cutting carbs I'm down to around 151lbs., altho it may be water weight, not sure.
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