[dbflgirl]

Originally Posted by A.FreeRadical

I think it is important to lose fat slowly and consistantly. This gives your body time to adapt to the new changes. As to muscle loss, I have come to believe that this is no big deal. I don't lose much muscle as long as I work out 4 or 5 times per week while cutting. Whatever muscle I do lose during a "cut", I gain back almost immediately when I "bulk" or eat at maintenance levels. If you aren't doing refeeds once or twice per week, you may lose more muscle than I do. I always do do refeeds to keep the leptin levels up. At this point, I would be happy to lose 1 lb. per week.

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I think 1lb a week at your weight is a good rate.

How often are you doing refeeds? Is your plan in here somewhere? Sorry - I haven't read the whole thing.

[A.FreeRadical]

Originally Posted by dbflgirl

I think 1lb a week at your weight is a good rate.

How often are you doing refeeds? Is your plan in here somewhere? Sorry - I haven't read the whole thing.

I think 1 lb should be the max per week for fat loss at this bodyfat level.

I have been doing a refeed twice per week. (This is extra food or higher calorie food on Friday and one other night per week.)

I am going to switch to the ZigZag this week. It is not much different than what I have been doing except it will be more strict in what I eat and when I eat my meals. The goal for the next 3 months is to decrease my bodyfat to 8%. I will do this by losing 3 lbs of fat and gaining 2 lbs of muscle. My weight won't change much.

Here is the link for Fred Hatfield's (Dr. Squat) ZigZag Diet:

http://www.geocities.com/~slopitch/drsquat/fredzig.htm

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[Psychoholic]

You're up late tonight.

[A.FreeRadical]

Originally Posted by Psychoholic

You're up late tonight.

I went to bed early, slept for 4 hours and now I can't sleep. I just composed my new 12 week diet program. See the ZigZag message above.

Are you at work?

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[Psychoholic]

I was supposed to be at work right now, but I didn't get enough sleep yesterday (I woke up and had finally figured out a solution to one of my customers problems and couldn't get back to sleep since my mind was racing).

I was just too damned tired.

[dbflgirl]

Originally Posted by A.FreeRadical

I think 1 lb should be the max per week for fat loss at this bodyfat level.

I have been doing a refeed twice per week. (This is extra food or higher calorie food on Friday and one other night per week.)

I am going to switch to the ZigZag this week. It is not much different than what I have been doing except it will be more strict in what I eat and when I eat my meals. The goal for the next 3 months is to decrease my bodyfat to 8%. I will do this by losing 3 lbs of fat and gaining 2 lbs of muscle. My weight won't change much.

Here is the link for Fred Hatfield's (Dr. Squat) ZigZag Diet:

http://www.geocities.com/~slopitch/drsquat/fredzig.htm

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Thanks, AFR. So you are all done with NHE?

I read the Zig Zag diet. Interesting stuff. When are yo doing increased calories? Every nth day or all weekend? He seems to say that either approach is ok...

[A.FreeRadical]

Originally Posted by dbflgirl

Thanks, AFR. So you are all done with NHE?

I read the Zig Zag diet. Interesting stuff. When are yo doing increased calories? Every nth day or all weekend? He seems to say that either approach is ok...

Yes, I am done with NHE. I can't say that it worked better or worse than anything else I have tried. I did feel good on that diet.

I am not going with Hatfield's macros though. I just can't take that many carbs (50% of total calories). I am thinking something like a 40/40/20 p/c/f for starters. That is going to cut out a lot of olive oil, nuts and a little bit of butter (toast and cooking). I am not sure I am going to like giving up healthy fats (not the butter, that can go), but it is worth a try.

I am working on that now. Hatfield says to eat for what you are going to do next, so I am thinking Friday night and Saturday morning for my Saturday Back Day and Monday night and Tuesday morning for my Leg Day. As I get closer to goal, I will add one more high calorie day prior to my Chest/Triceps Day. As you can see from the numbers for fat loss and muscle gain, this is a transformation. There won't be much weight lost in the next 3 months.

I'll post my measurements for neck, chest, arms, abdomen, waist, hips, thighs and calves soon. I am looking to improve my chest, shoulders and traps, lose the fat remaining on my waist and increase the size of all of the leg muscles. This program will be finished on March 8th. If I reach my goal of 8% bodyfat and muscle growth, I will be in good shape to begin a 9 week program to hone my body for my first competition in early May.

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[A.FreeRadical]

Current Measurements and 12 Week Goals:

[dbflgirl]

I found the whole bit about "eat for what you are going to do, not what you have done" a bit awkward. It sounds like he means from one meal to the next, not one day to the next. In my case, it would mean getting up at 4am to have all my carbs!

Do you happen to have a link to the calorie tables he mentions?

Nice avatar, by the way.

[A.FreeRadical]

Originally Posted by dbflgirl

I found the whole bit about "eat for what you are going to do, not what you have done" a bit awkward. It sounds like he means from one meal to the next, not one day to the next. In my case, it would mean getting up at 4am to have all my carbs!

Do you happen to have a link to the calorie tables he mentions?

Nice avatar, by the way.

Yeah, he is referring to eating for the next 3 hour activity period. Frankly, I think it is necessary to bracket your workouts with good nutrition before, during and after. I see no point in going catabolic after today's workout or prior to tomorrows workout. I have 2 refeeds per week. I think I can get some benefit for 4 workouts if I put these refeeds starting after one workout and prior to the next days workout.

I workout in the afternoon, so I am planning on eating my last meal for my previous workout, then have breakfast, brunch and lunch before my next workout. I drink a 2 scoops shake during and after my workout. That is followed by a real protein meal (tuna or lean meat) and some carbs. This is a long winded way of saying, I am starting my refeed day in the evening and ending it with my post workout meal the next day.

There is a calorie expenditure table at the end of the article. Is that what you mean?

Thanks, you are looking real good in your avatar too.



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[dbflgirl]

Originally Posted by A.FreeRadical

There is a calorie expenditure table at the end of the article. Is that what you mean?

No, he mentions another calorie table in the article. From the sound of it, it's one to calculate maintenance. I was just curious.

Thanks, you are looking real good in your avatar too.

Thanks. I have a journal now, too. Visitors welcome.

[A.FreeRadical]

Originally Posted by dbflgirl

No, he mentions another calorie table in the article. From the sound of it, it's one to calculate maintenance. I was just curious.



Thanks. I have a journal now, too. Visitors welcome.

oh ok. I didn't see any links. I have used Michael Elias' calculator and then I have modified it from my personal experience.

I'll be a frequent visitor to your journal.

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[A.FreeRadical]

I burned 300 calories to day on the inclined treadmill.

It was a good move to post my goals with specific dates and to write down the ZigZag plan. I am much more motivated in sticking to my diet and my workout was awesome.

Standing Front Lateral Raises, 3 x 25 x 8
Standing Side Lateral Raises, 3 x 25 x 8
Cable Rear Delt Pulls, 3 x 50 x 8
Bent over Rear Delt Pulls, 3 x 45 x 8
Standing Overhead Presses, 3 x 45 x 8
Seated Front Lateral Raises, 1 x 30s x 8, 1 x 35s x 8 and 1 x 40s and 8. (The form got sloppy towards the end of all of this shoulder work, but I was loving it. I think it is ok to be a bit sloppy in form on the last sets.)

Standing Calf Raises, 5 x 225 x 30
Stability Ball Crunches, 1 x bw x 100
Oblique Machine Twists, 3 x left and right @100 lbs x 8

Today was my first refeed day on the ZigZag diet. My maintenance is 2500 calories per day. Today I get 2800 calories. This is a 300 calorie surplus to build some muscle. I could feel the difference in my workout. I had strength and energy. The striations and veins in my shoulders were popping.

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[Dex]

Hi Rad!
Who is that in your Avatar?...lol..ain't no 61 year old men that look like that
around my area. Goes to show that age is just a number. You are looking Great!
Keep up the good work.

[A.FreeRadical]

Originally Posted by Dex

Hi Rad!
Who is that in your Avatar?...lol..ain't no 61 year old men that look like that
around my area. Goes to show that age is just a number. You are looking Great!
Keep up the good work.

Thank you, Dex! I am going to keep working at it. While happy with the results of my efforts, I am not finished yet.

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