look @ my progress and tell me what I should do

sharaabi · 09-01-2006, 04:31 PM

im new here but active on bb.com and discussfitness...il cut to the chase and get social later...btw, i love this site waaayyy better than other fitness boards ive been on.

before: 6'00 - 281 - 38%bf, waist = 42on tape measure(i used to buy 40 in the store)

LOWEST: 195 , dunno the bodyfat but I KNOW i lost a lot of muscle
waist = 38 on tape measure, i used to buy 36 in the store

NOW: on A GOOD MORNING = 202-203lb, waist on tape measure 36.5 and 34 or 36 jeans

MY BODY TYPE: ENDOMORPH....sort of like patricks.....i now look like Homer simpson but a smaller version.

PROBLEMS/QUESTIONS/SUGGESTIONS.

Lets establish something before I ask.....i KNOW what works others wont work for me.... but i need to know WHY what im doing is not working.

from 280 all the way to 195, I DONT KNOW how i got it down, all i know is that doing south beach diets, atkins, carb cycling and all that stuff works for a month and then comes to a stop......im at a point in my life where :

i just want to loose the last 10-15lb or just reduce my waistline to 34 and just live a healthy life. IT SEEMS LIKE I HAVE JUST PLATEUD.

after reading this and posting my pictures, i need your help for the ff questions:
http://fitness.patrickavella.com/endoguide.shtml

questions:

1. the article encourages to do cardio but not that much for endos, has any endo just dieted and liftted hard and come down in bf?

2. HOW DO I GET THE LAST 15LB OFF?? i just seem to cant reduce my fat off there and my chest

3. the article suggests NOT to take too much protein shakes n stuff.... anyone know why? like another opinon would be good.

4. the article also mentions, fat doesnt make u fat, a surplus of calories make you fat, QUESTION:
IF I TOOK 2000 CALORIES a day like: 80p 10c 10f OR
2000 CALORIES WHERE 40P 30C 30F
WHERE WOULD I LOOSE FAT MORE?

5.i do eat clean, i keep a log of my food in an excel sheet, i try REALLY HARD to find my maintainence, but these last 15lb and my waistline are haunting me, WHAT OTHER OPTIONS DO I HAVE?

in brief my lifitng routine:

3 DAYS A WEEK - HIGH INTENSITY TRAINING
SUNDAY-TUES-THURS - DOING 2 CIRCUITS,

SQUAT/PRESS 2 SETS
DEADLIFT 2 SETS
BENCH(DB OR FLY)2 SETS
MILITARY PRESS/SHRUGS-1 SET
TRICEP-1 SETS
BICEP-1 SET

I DO THIS ROUTINE TWICE, so weekly i hit legs,chest and back 12 SETS and bicep,tricep,shoulders=6 sets.....I USUALLY do supersets on thurs so i get 9 sets weekly on the smaller bodyparts.

can someone please advise me???

**Fitnfirm** · 09-01-2006, 04:52 PM

Hi & Welcome

After reading what you have for your nutrition history, Id say your first problem is doing low carb / no carb diets ( Skel Back off

)

Those diets are not meant to live on, if you want to be healthy. Its more a quick weight loss tool for a special occasion really, but who can live that way and be happy? WITHOUT losing muscle?

The answer is simple forget all you have read about low carbs and learn how to eat properly from all food groups, minus sugar crap and white flour items .

You must first find your BMR and go from there, and then make a realistic goal for short term and long term.

You should be eating at least 6-8 meals a day ( smaller meals ) for a man your size. You should be eating items like this:

egg whites, brown rice, chicken, turkey breast, tons of GREEN veggies, salads, fish ( salmon ) and shrimp oats- not packaged stuff, old fashioned oats with nothing added. Protein drinks, mutli vitamin, flax sees oil.

Your training should be HEAVY lifting, your a guy who could be very muscular! You need to train heavy and NOT overtrain.

Also maybe for a good start go get a physical to have your labs checked to make sure you are healthy and have a good start!

Diet & Training is 90 % of the battle Supplements are the other 10 %.

With hard work and dedication YOU can DO it! You are in the right place for help!

**skelooth** · 09-01-2006, 05:38 PM

1. the article encourages to do cardio but not that much for endos, has any endo just dieted and liftted hard and come down in bf?

Yes, many. But you still have to do cardio

3-5 days a week is optimal, 3 is best if you can lose weight efficiently like that. But the intense cardio regimines normally advocated are overkill

2. HOW DO I GET THE LAST 15LB OFF?? i just seem to cant reduce my fat off there and my chest

You have to really tighten up your diet, and, as much as we don't like it, sometimes you have to up the cardio

3. the article suggests NOT to take too much protein shakes n stuff.... anyone know why? like another opinon would be good.

Your body can only absorb 400g protein per day under OPTIMAL conditions (like 8 meals a day). Too much protein is over kill. You will find much better energy levels and mood eating less protein and more fat. This is why you rarely see nutrient ratios that go heavy handed on protein.

4. the article also mentions, fat doesnt make u fat, a surplus of calories make you fat, QUESTION:
IF I TOOK 2000 CALORIES a day like: 80p 10c 10f OR
2000 CALORIES WHERE 40P 30C 30F
WHERE WOULD I LOOSE FAT MORE?

It wouldn't make a difference, it's soley up to genetics

5.i do eat clean, i keep a log of my food in an excel sheet, i try REALLY HARD to find my maintainence, but these last 15lb and my waistline are haunting me, WHAT OTHER OPTIONS DO I HAVE?

You can try ephedrine, seems to work for me. Or you may need to bulk a few months. Prolonged dieting causes the metabolism to slow down pretty drastically.

**madman911** · 09-01-2006, 07:07 PM

To give you better advice people will need to know your daily caloric intake and macros, including a sample of your diet. Diet is the key to losing weight, absolutely. As far as going low carb or low fat… they both work. Some people respond better to one than the other. For the majority of people a low fat diet is preferable and low carb diets are good for those with tons of weight to lose or those who need to lose weight rapidly. The most common reasons for a weight loss stall are the daily caloric intake being set too low or not low enough. Setting calories too low is a lot worse for you though. Have you incorporated refeeds into your diet?

The best way to approach weight loss is to create a mild caloric deficit with your diet and increase your caloric expenditure by including 30 minutes of cardio 3-4 times a week. As you go along and monitor your weight loss progress, you can adjust calories down and/or increase cardio until you achieve a rate of 1-2 lbs of weight loss per week. Increasing caloric deficit through physical activity is much more muscle sparing than cutting calories drastically below your BMR. Generally, you don’t want your calorie deficit to exceed 20% of your BMR. So if your BMR is 2500 calories, you can cut 500 calories. Refeeds are a way of boosting the hormone leptin, thereby pulling you out of starvation mode and making sure your metabolism stays fired up while in caloric deficit. Basically, one or two days a week, you eat at or even slightly above maintenance level, keeping food clean and making the majority of the added calories are complex carbohydrates. Refeeds help you achieve long-term weight loss without stalling out.

Start doing 4 days a week of 30 minute cardio sessions, incorporate refeeds, make sure your cals aren't too low and you'll be downsizing your waist and the number on the scale in no time.

**skelooth** · 09-01-2006, 07:10 PM

Quote:

3 DAYS A WEEK - HIGH INTENSITY TRAINING
SUNDAY-TUES-THURS - DOING 2 CIRCUITS,

SQUAT/PRESS 2 SETS
DEADLIFT 2 SETS
BENCH(DB OR FLY)2 SETS
MILITARY PRESS/SHRUGS-1 SET
TRICEP-1 SETS
BICEP-1 SET

You have been lifting long enough that it's time to stop doing circuit training, and pick up a more conventional bodybuilding style split.

Monday Legs, Wednesday Back and bis, Friday Chest, tris, and delts. With cardio on tues and thurs. That's a good beginner split, At first it will be very hard b/c you won't be used to hammering a bodypart at a time like that, but with time you get used to and can move on to a 5 day split.

That WILL spark muscle growth in you. Deadlifting and squatting twice a week on the same day sound counter productive. You can't make those types of demands on your body and expect to grow stronger.

**skelooth** · 09-01-2006, 07:12 PM

Also note the wide array of different advice and opinions we all have. Each one of us in our own right knows what we're doing. It's just that my opinions are better. (lol i'm joking). But you should really notice we all have different opinions because we've all found different things work for us. As you will eventually find as well through trial and error.

I completely agree about refeeds. Once a week you should be doing it at slightly above maintenance. I prefer things like bagels for this purpose because the white flour is good at releasing leptin.

**krzna** · 09-01-2006, 07:20 PM

skel ... das my homeboy... get him ripped

**DJSTARER** · 09-01-2006, 09:23 PM

Madman, as usual, has given sound advice.

I especially with him on his suggestion for re-feeds. They are essential for continual weight loss, preservation of muscle and general mental health.

I also would be re-posting FnFrm's suggestion to keep a balanced diet. Too far in either (low carb/low fat) direction is, unless for a specific reason, unreasonable and less than optimal.

ALSO, as noted above, it is time to get a split of sorts and stray away from the circut. I don't know what your diet was like losing the majority of your weight, but you mentioned a great deal of muscle loss. This would be caused by 1 or more of three situations:

a) overdoing the cardio
b) not lifting HEAVY enough
c) too few kcals or generally bad macronutrient split

My guess, although i don't know, was it was ALL three in your case. You need to start being more INTENSE in the gym. This doesn't mean going in "buzzed" or "fired up." I'm talking about the mathematical distribution of your reps and sets. You need to do more sets and less reps within each. This is WAY better at preserving your muscle than a circuit containing all that volume and little rest. Rest is key to good performance in the gym; both between sets and out of the gym. The other two reasons have already been touched upon.

Don't forget your multi

wildman1717 · 09-02-2006, 01:43 AM

The main reason most people on diets stop making progress is that the body adapts to that diet. I like zig-zaging my calories, again like the guys up above said everybody is different but this seems to work for me. I might go 500 calories above my BMR and the next day go 500 below my BMR. I would boost cardio up to about 4 times a week like madman stated and 30 minutes sounds about right. I prefer to do cardio in the morning before I eat, and do my lifting at night. I would keep your protein intake high, I like the 40/30/30 ratio. Make sure your carbs. are complex like oatmeal and fats are good fats not the saturated types. Modify your lifting routine and lift heavy as you possibly can. This will help keep that hard earned muscle that you've built. Also, stick with compound movements, they get more bang for the buck and burn more energy then isolation movements because they use more muscle to move the weight. Another thing, I wouldn't trip over the scale. That 10 to 15 pounds could very easy end up in muscle weight. I prefer to look in the mirror and use it for my judgement. The more muscle weight that you have on your frame, the more calories you will burn.

MCconditioner · 09-02-2006, 04:32 AM

good advice all around

nice to see a thread in this section

sharaabi · 09-07-2006, 03:04 PM

skel,madman,djstarteer,....thank you very much for the advice.

a few things id like more advice on:

1. my lifting split - id love to split my workout but to give you the gods honest truth, between being in the information tech world, doing a masters, having a girl AND lifting.....time management is hard. I always treat my health as brushing my teeeth, you gotta do it. Sometimes work gets hectic so i figure per week if i have to do 12-16 sets for legs, might as well split them in 3 days and to be completly honest, i have seen myself lift heavier doing HST or HIGH INTENSITY TRAINING.

2. DIET - after YEARS of realizing, it took me a while to figure out that eating 500 calories ABOVE maintainance DOES NOT MEAN CHEATING!! i always figured a refeed was going all out which i WILL NEVER DO AGAIN! in terms of calculating my macro's i think i respond better to 2000 calories a day to maintain, sometimes even 2400.
here is my sample diet as of 2 months....i have ONE from the menu:

BREAKFAST: 2scoops protein, 2 peanut butter n jelly sandwhiches(all natural pb and sugar free jelly), natural cereal with splenda, oats or USUALLY nothing.

lunch: meat and veggies stir fried in little olive oil....i stay away from BEEF as much as possible

preworkout/snack:fat free yogurt with fruit or splenda, 2scoops whey,almonds or sometimes hummus n bread

POST WORKOUT: 2 scopps whey then 40mnts later meat n veggies stir fried with brown rice or sometimes 2 whole wheat pita bread.

i think i calculated it and stay like 170-200g protein/270-250carbs/40-70g fat

I STILL WONDER:
if i eat 2000 calories a day and 70% came from protein versus
2000calories doing a 40/40/20 - would i loose fat more eating more protein?
hmm...gotta try it.

finally, i think i will bump the intensty in cardio and do it 3-4 days and lift heavy 3 days.

SO NO ONE HERE has followed body for life, HST, HIT and cut down bf significantly?

**DJSTARER** · 09-07-2006, 03:51 PM

I've done HIT and HST. They are fine.

I'm not telling you to split, but circut training doesn't allow for optinal intensity in your workout. When i say intensity... i'm not talking about a mental state or attitude. It is the mathematical emphasis put on a greater weight, fewer reps, with similar sets. Tests show that the fewer reps you have per set, the greater the amount of time you need to rest between sets. It has to do with the amount of aerobic activity done in higher volume. Less ATP and glucose restoration is needed.

I think greater intensity will do you better for a cut. It will raise you metabolism higher than every before, and maintain lean mass.

As for your busy schedule... I am sorry to hear. If you go into the gym, don't mess around, bang out your heavy sets and leave... it should take you no more than 1 hour, 3 or 4X per week. I do 2 focused moves, and 2 accessory moves in each of my days training. My first two are for the logbook, while my second two are for hypertrophy and muscular trauma. I like to you everything in my tank for the first two moves.

Your diet looks solid, especially trying to loose weight. I am assuming the +500 is your refeed? Refeeds are great, and I heavily reccomend them. I like to go a little wild on my refeed days, and by wild, I mean steak and potatos, pasta with meatballs, or a couple slices of pizza. Never sugar, and Never transfats.

**A.FreeRadical** · 09-24-2006, 03:19 AM

How do you know when you get to "the last 15 lbs"? I thought I was at the last 15 lbs at 196 lbs. Then when I got to 181, I realized I had to lose another 15 lbs., then I got to 176 and realized I had to lose some more fat before I was "there".

Here is my advice, if you are where I was at the end of the above scenario, then you have to do the following:

Eat very strictly.
Drink lots of water every day.
Do lots of cardio.
Workout at least 4 times per week with lots of compound exercises.
Zigzag between a caloric deficit (5 days per week) and a caloric surplus (2 days per week.)
Keep the fats down to 20% of total calories.
Keep the protein up to 1-2 grams x bodyweight.
Keep the carbs plentiful but fiberous and green.
Get plenty of rest.
Suppliment with multivitimans and other aids.
Get lots of sex. (This is where I fell down. My wife is too old. I am going to remedy this for my next "cut" to lose the next 15 lbs.

)

*

**madman911** · 09-24-2006, 03:52 AM

A.FreeRadical makes an excellent point. Most people are way off when they estimate how much weight they need to lose to achieve a ripped physique. I am continually taken aback by how much weight I've lost and how much fat I still have to lose to achieve my goal. The mirror has to be your guide and just stick with it until you look as lean as your envisioned goal. The scale is a useful tool, but I no longer set goals based on my weight... it's all about how I look.

09-01-2006, 05:38 PM	#3
skelooth eh heh heh Join Date: Aug 2005 Location: Behind you Posts: 8,041 Recipes: 0 Rep Power: 160	1. the article encourages to do cardio but not that much for endos, has any endo just dieted and liftted hard and come down in bf? Yes, many. But you still have to do cardio 3-5 days a week is optimal, 3 is best if you can lose weight efficiently like that. But the intense cardio regimines normally advocated are overkill 2. HOW DO I GET THE LAST 15LB OFF?? i just seem to cant reduce my fat off there and my chest You have to really tighten up your diet, and, as much as we don't like it, sometimes you have to up the cardio 3. the article suggests NOT to take too much protein shakes n stuff.... anyone know why? like another opinon would be good. Your body can only absorb 400g protein per day under OPTIMAL conditions (like 8 meals a day). Too much protein is over kill. You will find much better energy levels and mood eating less protein and more fat. This is why you rarely see nutrient ratios that go heavy handed on protein. 4. the article also mentions, fat doesnt make u fat, a surplus of calories make you fat, QUESTION: IF I TOOK 2000 CALORIES a day like: 80p 10c 10f OR 2000 CALORIES WHERE 40P 30C 30F WHERE WOULD I LOOSE FAT MORE? It wouldn't make a difference, it's soley up to genetics 5.i do eat clean, i keep a log of my food in an excel sheet, i try REALLY HARD to find my maintainence, but these last 15lb and my waistline are haunting me, WHAT OTHER OPTIONS DO I HAVE? You can try ephedrine, seems to work for me. Or you may need to bulk a few months. Prolonged dieting causes the metabolism to slow down pretty drastically. __________________

09-01-2006, 07:07 PM	#4
madman911 Metamorphosizing Join Date: Sep 2005 Location: Boston Area Posts: 1,523 Recipes: 0 Rep Power: 60	To give you better advice people will need to know your daily caloric intake and macros, including a sample of your diet. Diet is the key to losing weight, absolutely. As far as going low carb or low fat… they both work. Some people respond better to one than the other. For the majority of people a low fat diet is preferable and low carb diets are good for those with tons of weight to lose or those who need to lose weight rapidly. The most common reasons for a weight loss stall are the daily caloric intake being set too low or not low enough. Setting calories too low is a lot worse for you though. Have you incorporated refeeds into your diet? The best way to approach weight loss is to create a mild caloric deficit with your diet and increase your caloric expenditure by including 30 minutes of cardio 3-4 times a week. As you go along and monitor your weight loss progress, you can adjust calories down and/or increase cardio until you achieve a rate of 1-2 lbs of weight loss per week. Increasing caloric deficit through physical activity is much more muscle sparing than cutting calories drastically below your BMR. Generally, you don’t want your calorie deficit to exceed 20% of your BMR. So if your BMR is 2500 calories, you can cut 500 calories. Refeeds are a way of boosting the hormone leptin, thereby pulling you out of starvation mode and making sure your metabolism stays fired up while in caloric deficit. Basically, one or two days a week, you eat at or even slightly above maintenance level, keeping food clean and making the majority of the added calories are complex carbohydrates. Refeeds help you achieve long-term weight loss without stalling out. Start doing 4 days a week of 30 minute cardio sessions, incorporate refeeds, make sure your cals aren't too low and you'll be downsizing your waist and the number on the scale in no time. __________________ Millennium Sport Technologies Sponsored Athlete http://www.millenniumsport.net IMPC 2006 Novice Division Champ IMPC 2007 Open Division Champ Never underestimate the power of the bandana.

09-01-2006, 07:12 PM	#6
skelooth eh heh heh Join Date: Aug 2005 Location: Behind you Posts: 8,041 Recipes: 0 Rep Power: 160	Also note the wide array of different advice and opinions we all have. Each one of us in our own right knows what we're doing. It's just that my opinions are better. (lol i'm joking). But you should really notice we all have different opinions because we've all found different things work for us. As you will eventually find as well through trial and error. I completely agree about refeeds. Once a week you should be doing it at slightly above maintenance. I prefer things like bagels for this purpose because the white flour is good at releasing leptin. __________________

09-01-2006, 07:20 PM	#7
krzna Dogg Crappin Join Date: Jun 2005 Location: Olangapo-Zambales,Philipines Posts: 1,773 Recipes: 0 Rep Power: 49	skel ... das my homeboy... get him ripped __________________ www.surpassgenetics.com www.nolva-dex.com Team Beast Breeder colossus@beastbreeder.com Admin - F uckgentics/OffshoreBodybuilding/TheVIP

09-01-2006, 09:23 PM	#8
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 3,978 Recipes: 0 Rep Power: 113	Madman, as usual, has given sound advice. I especially with him on his suggestion for re-feeds. They are essential for continual weight loss, preservation of muscle and general mental health. I also would be re-posting FnFrm's suggestion to keep a balanced diet. Too far in either (low carb/low fat) direction is, unless for a specific reason, unreasonable and less than optimal. ALSO, as noted above, it is time to get a split of sorts and stray away from the circut. I don't know what your diet was like losing the majority of your weight, but you mentioned a great deal of muscle loss. This would be caused by 1 or more of three situations: a) overdoing the cardio b) not lifting HEAVY enough c) too few kcals or generally bad macronutrient split My guess, although i don't know, was it was ALL three in your case. You need to start being more INTENSE in the gym. This doesn't mean going in "buzzed" or "fired up." I'm talking about the mathematical distribution of your reps and sets. You need to do more sets and less reps within each. This is WAY better at preserving your muscle than a circuit containing all that volume and little rest. Rest is key to good performance in the gym; both between sets and out of the gym. The other two reasons have already been touched upon. Don't forget your multi __________________ My philosophies on training: "Extreme training yields extreme results" "Just because you can, does not mean you should" "The best program is the one you are not doing" Penn State Powerlifting-181 lb weightclass PGA Professional of America Current Stats: 474 Squat 601 Deadlift 320 Bench Goals for next training cycle: 500lbs squat and a total over 1400 in competition

09-01-2006, 04:52 PM	#2
Fitnfirm Spanky Doodle ! Join Date: Jan 2006 Location: Muscle Land Posts: 1,829 Recipes: 0 Rep Power: 45	Hi & Welcome After reading what you have for your nutrition history, Id say your first problem is doing low carb / no carb diets ( Skel Back off ) Those diets are not meant to live on, if you want to be healthy. Its more a quick weight loss tool for a special occasion really, but who can live that way and be happy? WITHOUT losing muscle? The answer is simple forget all you have read about low carbs and learn how to eat properly from all food groups, minus sugar crap and white flour items . You must first find your BMR and go from there, and then make a realistic goal for short term and long term. You should be eating at least 6-8 meals a day ( smaller meals ) for a man your size. You should be eating items like this: egg whites, brown rice, chicken, turkey breast, tons of GREEN veggies, salads, fish ( salmon ) and shrimp oats- not packaged stuff, old fashioned oats with nothing added. Protein drinks, mutli vitamin, flax sees oil. Your training should be HEAVY lifting, your a guy who could be very muscular! You need to train heavy and NOT overtrain. Also maybe for a good start go get a physical to have your labs checked to make sure you are healthy and have a good start! Diet & Training is 90 % of the battle Supplements are the other 10 %. With hard work and dedication YOU can DO it! You are in the right place for help!

09-02-2006, 01:43 AM	#9
wildman1717 Pro Stature Join Date: Aug 2006 Posts: 107 Recipes: 0 Rep Power: 3	The main reason most people on diets stop making progress is that the body adapts to that diet. I like zig-zaging my calories, again like the guys up above said everybody is different but this seems to work for me. I might go 500 calories above my BMR and the next day go 500 below my BMR. I would boost cardio up to about 4 times a week like madman stated and 30 minutes sounds about right. I prefer to do cardio in the morning before I eat, and do my lifting at night. I would keep your protein intake high, I like the 40/30/30 ratio. Make sure your carbs. are complex like oatmeal and fats are good fats not the saturated types. Modify your lifting routine and lift heavy as you possibly can. This will help keep that hard earned muscle that you've built. Also, stick with compound movements, they get more bang for the buck and burn more energy then isolation movements because they use more muscle to move the weight. Another thing, I wouldn't trip over the scale. That 10 to 15 pounds could very easy end up in muscle weight. I prefer to look in the mirror and use it for my judgement. The more muscle weight that you have on your frame, the more calories you will burn.

09-02-2006, 04:32 AM	#10
MCconditioner Pro Stature Join Date: Oct 2005 Posts: 147 Recipes: 0 Rep Power: 4	good advice all around nice to see a thread in this section __________________ Yes I 8 all the pies

09-07-2006, 03:04 PM	#11
sharaabi New Member Join Date: Jun 2005 Posts: 22 Recipes: 0 Rep Power: 0	skel,madman,djstarteer,....thank you very much for the advice. a few things id like more advice on: 1. my lifting split - id love to split my workout but to give you the gods honest truth, between being in the information tech world, doing a masters, having a girl AND lifting.....time management is hard. I always treat my health as brushing my teeeth, you gotta do it. Sometimes work gets hectic so i figure per week if i have to do 12-16 sets for legs, might as well split them in 3 days and to be completly honest, i have seen myself lift heavier doing HST or HIGH INTENSITY TRAINING. 2. DIET - after YEARS of realizing, it took me a while to figure out that eating 500 calories ABOVE maintainance DOES NOT MEAN CHEATING!! i always figured a refeed was going all out which i WILL NEVER DO AGAIN! in terms of calculating my macro's i think i respond better to 2000 calories a day to maintain, sometimes even 2400. here is my sample diet as of 2 months....i have ONE from the menu: BREAKFAST: 2scoops protein, 2 peanut butter n jelly sandwhiches(all natural pb and sugar free jelly), natural cereal with splenda, oats or USUALLY nothing. lunch: meat and veggies stir fried in little olive oil....i stay away from BEEF as much as possible preworkout/snack:fat free yogurt with fruit or splenda, 2scoops whey,almonds or sometimes hummus n bread POST WORKOUT: 2 scopps whey then 40mnts later meat n veggies stir fried with brown rice or sometimes 2 whole wheat pita bread. i think i calculated it and stay like 170-200g protein/270-250carbs/40-70g fat I STILL WONDER: if i eat 2000 calories a day and 70% came from protein versus 2000calories doing a 40/40/20 - would i loose fat more eating more protein? hmm...gotta try it. finally, i think i will bump the intensty in cardio and do it 3-4 days and lift heavy 3 days. SO NO ONE HERE has followed body for life, HST, HIT and cut down bf significantly?

09-07-2006, 03:51 PM	#12
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 3,978 Recipes: 0 Rep Power: 113	I've done HIT and HST. They are fine. I'm not telling you to split, but circut training doesn't allow for optinal intensity in your workout. When i say intensity... i'm not talking about a mental state or attitude. It is the mathematical emphasis put on a greater weight, fewer reps, with similar sets. Tests show that the fewer reps you have per set, the greater the amount of time you need to rest between sets. It has to do with the amount of aerobic activity done in higher volume. Less ATP and glucose restoration is needed. I think greater intensity will do you better for a cut. It will raise you metabolism higher than every before, and maintain lean mass. As for your busy schedule... I am sorry to hear. If you go into the gym, don't mess around, bang out your heavy sets and leave... it should take you no more than 1 hour, 3 or 4X per week. I do 2 focused moves, and 2 accessory moves in each of my days training. My first two are for the logbook, while my second two are for hypertrophy and muscular trauma. I like to you everything in my tank for the first two moves. Your diet looks solid, especially trying to loose weight. I am assuming the +500 is your refeed? Refeeds are great, and I heavily reccomend them. I like to go a little wild on my refeed days, and by wild, I mean steak and potatos, pasta with meatballs, or a couple slices of pizza. Never sugar, and Never transfats. __________________ My philosophies on training: "Extreme training yields extreme results" "Just because you can, does not mean you should" "The best program is the one you are not doing" Penn State Powerlifting-181 lb weightclass PGA Professional of America Current Stats: 474 Squat 601 Deadlift 320 Bench Goals for next training cycle: 500lbs squat and a total over 1400 in competition

09-24-2006, 03:19 AM	#13
A.FreeRadical the Epicurean Bodybuilder Join Date: Aug 2005 Posts: 2,245 Recipes: 0 Rep Power: 57	How do you know when you get to "the last 15 lbs"? I thought I was at the last 15 lbs at 196 lbs. Then when I got to 181, I realized I had to lose another 15 lbs., then I got to 176 and realized I had to lose some more fat before I was "there". Here is my advice, if you are where I was at the end of the above scenario, then you have to do the following: Eat very strictly. Drink lots of water every day. Do lots of cardio. Workout at least 4 times per week with lots of compound exercises. Zigzag between a caloric deficit (5 days per week) and a caloric surplus (2 days per week.) Keep the fats down to 20% of total calories. Keep the protein up to 1-2 grams x bodyweight. Keep the carbs plentiful but fiberous and green. Get plenty of rest. Suppliment with multivitimans and other aids. Get lots of sex. (This is where I fell down. My wife is too old. I am going to remedy this for my next "cut" to lose the next 15 lbs. ) * __________________ "Is it going to be the red pill or the blue pill, Neo? The red pill will answer the question 'What is the Matrix?' Choose carefully. Remember, all I'm offering is the truth. Nothing more." Ron Paul for President, 2008 A.FreeRadical ...the Epicurean bodybuilder Height: 5'9", Age: 62, My last high on 2/1/2006 was 196 lbs. My last low on 8/08/2006 was 167.5 lbs. Cutting until I am lean Starting weight: 190 lbs. bodyfat: 19.7% November 27th: 183 lbs. bodyfat: 18.3% bodyfat Goal Weight: 176 lbs with no more than 10% bodyfat My recipe collection

09-24-2006, 03:52 AM	#14
madman911 Metamorphosizing Join Date: Sep 2005 Location: Boston Area Posts: 1,523 Recipes: 0 Rep Power: 60	A.FreeRadical makes an excellent point. Most people are way off when they estimate how much weight they need to lose to achieve a ripped physique. I am continually taken aback by how much weight I've lost and how much fat I still have to lose to achieve my goal. The mirror has to be your guide and just stick with it until you look as lean as your envisioned goal. The scale is a useful tool, but I no longer set goals based on my weight... it's all about how I look. __________________ Millennium Sport Technologies Sponsored Athlete http://www.millenniumsport.net IMPC 2006 Novice Division Champ IMPC 2007 Open Division Champ Never underestimate the power of the bandana.

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