Questions for guys

T

torsp

New Member
First a little background/history.

38 years old
6'3"
17%BF tested 6-29-08
4-1-07 I weighed 300lbs.
11-1-07 I was down to 235 lbs.
3-15-08=225lbs
6-30-08=214lbs
I did the first 75lbs on diet alone, no physical activities at all. After three months in the gym I lost another 11lbs.
I started going to the gym on 3-15-08. Routine was once/week isolation that looked like this.

Mon-Chest + 45min cardio(recumbent bike, 65% MHR)
Tues-Back + 45min cardio
Wed-Legs + 45 min cardio
Thur-Shoulders + 45 min cardio
Fri-Arms + 45 min cardio
Sat- 45 min cardio
Sun-rest

During these three months I was taking in between 2300-2500 calories a day(way below maintenance). Now here is what blows me away. Look at these pics it was like that three months was a complete waste of fracking time...
Yes I got stronger and lost weight, waist size is down to a 36 from a 38 when I started working out . I could really use some direction here. Here is my most recent plan from a thread I started but the more I think about bulking with what I already have I don't need anymore fat........

Also I hope this is the right place for this if not i apologize. TIA for any direction.

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(torsp @ Jul. 03 2008,6:25)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Alright so tomorrow I start my 2 wks of 10's and will follow with 2-3 wks of 5's. Following the &quot;simplify to win&quot; approach I will reduce the workouts to the following:

Incline Bench(BB)
Flat Bench(DB's)
Pull Ups
Bent Rows
Shrugs
Squats

Bench is my favorite exercise, I really want to do two of them each workout.

I also did my 1st session of Tabata today, NICE!! I will do that 3 days/week(off days from lifting) and have one complete rest day in the 7 day week. Same as what I have had for the last three months except I was spending 2-2.5 hrs at the gym. During the 15's I was in the gym for 35 minutes(even with my excessive routine in my original post).......NICE!!!

I am also bumping my calorie intake from 2900/day(less than maintenance) up to 3600/day-- c45/p40/f15
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I used this formula to get the caloric intake figures.
213lbs
17%BF=80.19kg lean mass
370+(21.6x80.19)=2102(BMR)
2102.104x1.2(sedentary)=2522 calories/day for maintainence

2102.104x1.55(moderate exercise)=3258 calories/day for maintainence
3758-4258 calories/day for bulking
 
Maybe try PSMF diet of IF diet. i did a strict PSMF crash diet but the lack of carbs screwed my head up. I started a 8/16 IF diet a few days ago. Seems a let better. Basically you eat for 8 hours then fast for 16. i eat between 1-9pm then stop until 1pm next day. It really keeps your calories a lot lower. It's really about diet + cardio for fat loss. From doing a lot of reading it seems the consensus is that doing HIIT for cardio is better then slow cardio. Your math seems right with about 2500 maintenance cals. Cut down to 1700-2000 a day with Hiit cardio should do the trick.

Keep track of all you eat every day to make sure you get the info correct. Also it seems that a 5x5 routine is better for cutting then typical HST. Or you could still do hst but maybe eliminate the 15's.

Anyways, I'm not expert but i'm in your shoes too, so those are some of the things i've been doing. Hope some of this helps.
 
IF is easy and you'll lose the elbee's...but be prepared to lose a little muscle. That's where PSMF comes in. We're now experimenting with a combo of both, my initial results not showing any loss (just a few days) but I expect slow losses with no muscle wasting. Also lifting heavy from here on out until I see at least a fourpack.
Then it's back to Mass Class.
smile.gif
 
good to see you quad! i'm glad you're trying &quot;the diet.&quot; I'm loving it, can't imagine eating any other way anymore!
 
I'd also recommend an IF type diet. It is very easy to adhere to. You still have to watch total calories though. Don't worry about mass right now, just keep cutting until things tighten up. After that, you can worry about gaining muscle and strength. The important thing is to keep the trend going that you've established so far.
 
Thx for the suggestions, however IF is something I cannot do. My temper and patience will not allow me to go without out eating for more than a couple hours regardless if my daily intake is 1400cal. or 3500cal I have to eat or I want to tear someones head off.

I know where to go from here, thx again.
 
I agree with Totz. Keep the diet going. I reckon your BMR is probably closer to 2350 cals. So, you may have to drop below 2500 cals a day (depending on daily activity) but if that seems like a tall order, keep your cals at 2500 and add in a bit more cardio, say an extra 15 mins a day. Then after another week or so see if the scales are still going the right way.

With your history of dieting (very impressive) you probably know all this already, but just in case: as far as macros go, try to ensure you are getting in about 1 gram of protein per pound of body weight each day; @ 214lb that's around 850 cals for protein. Then fill in the rest with good fats (containing EFAs) along with carbs that generally do not have a high Glycemic Index (that tends to mean cutting back on processed grains). Eating lower GI carbs generally means you can eat more of them which can help psychologically and helps you to get a good selection of micro-nutrients (vits and minerals).

Always bear in mind that as you lose weight your maintenance cals will be dropping and your body will be trying harder to slow things down to conserve your energy. I tend to feel a lot colder when cutting so rather than throw on an extra shirt I make myself do something active to warm up.

Personally, because you still need to cut, don't bother with 15s at the moment. You are trying to maintain muscle mass so, generally speaking, you need to be lifting heavier loads than the 15s will provide. Cycling 10s and 5s is a good plan and if you can improve your PRs along the way then great.
 
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