|
2002/07/23, 06:49 AM
My story is that about 1 year ago I starved myself to lose weight, I know
that is the worst way to lose weight I now know this THE WORST WAY to lose weight.
Ive learnt my lesson and its been a hard one. I dropped from 100+kg being an obese slob, then
losing 35kg and looking anorexic, and more like a living skeleton. yes, I
lost some of the fat that I had, but I lost a heap of muscle which means I wrecked any chance of a good metabolism and kept all most of the fat and lose skin in my lower body which now means I
have kind of a leaner upper body, with an obese looking legs and butt and flabby skin on my whole
body although my abs are visable. this confuses the hell out of me. and all I want now is to get
lean and toned properly and get rid of the thick layer of fat covering my legs.
I have noticed more muscle tone and vascularity starting to show as my muscle mass increases all over so in some ways I think I may be on the right track with my diet and decreasing the carbs.
so this is not a question of what kind of training I should do but more as to what kind of diet I should be on? I have been trying to take a higher protein and low gi carb
approach with healthy amounts of EFA's and no carbs at night but still I was consuming 200+
grams of carbs during the day.
on the other hand I dont want to beusing protein for energy, that would be catabolic but also if you have too much protein it can convert to fat right?
Right now I am weighing about 75kg, with a high bodyfat level possibly in the 20's but I am not sure. before I was taking in 150-200g of protein a day and 150-200g of low gi
carbs a day sometimes even less, and the total fat calories I am unsure about
lately I have been training hard on about 100g or less per day but havent increased my fat
calories as yet.
as for my training it goes kinda like this
Monday-morning cardio 25 mins on empty stomach (just started doing the cardio 3 weeks ago)
Chest and Abs in the afternoon
Tuesday-Back + Biceps
Wednesday-morning cardio 25 mins on empty stomach- afternoon rest
Thursday-Shoulders, Triceps + Abs
Friday- morning cardio 25 mins on empty stomach-Legs in the afternoon
Saturday-Helping my friend train
Sunday-Rest or morning cardio 25 mins on empty stomach (depending if training schedule has been
altered earlier in the week or if bored)
sorry about this long post...
feel free to ask any other questions
thanks =)
totally confused
Mike
|
|
|
|
2002/07/23, 06:59 AM
I Mike, welcome to ft sounds like you are putting things together. One question I was a little confused with your coments around your fat intake are you consuming 100g of fat per day? dont forget to fill out your profile.
--------------
Never be afraid to try something new. Remember the ark was built by amateurs, The Titanic was built by professionals.
|
|
2002/07/23, 07:06 AM
100g? nope not at all.
is that what I should consume?
my goal is to build a good body. nothing more nothing less.
|
|
2002/07/23, 07:15 AM
I would not consume that much fat /day, I thought that was what you were consuming. What has ft suggested for daily intake on carb, fat, protein, total cal. My fat intake is suggested at 49g/day. I try to stay on the low side if I can. But it will be different for everyone depending on the info you provide ft.
--------------
Never be afraid to try something new. Remember the ark was built by amateurs, The Titanic was built by professionals.
|
|
2002/07/23, 08:24 AM
Mike if you really want to gain a lean body one thing you must do id feed it. That means protein...that is the only thing that will bulid lean muscle. I would even suggest that you cut back on the cardio and give your self another rest day. Your body is as you said fighting back from the starvation diet. It needs proper food and rest. I would fill out a ft exercise program and also use the nutrition tracker...I have for a month and have seen some great results...anyhow good luck!!!!!!!!!!!
--------------
"When in danger, or in doubt, run in circles, scream and shout" LIFT HARD AND OFTEN!!!!!!
|
|
2002/07/23, 02:26 PM
Assuming an age of 30 and factoring in your lifestyle as well as your goal of maintaining muscle mass and adding fat...
Maintain
Calories Per Day: 2720.685
Calories of Protein per day 600.0
Grams of Protein Per Day: 150.0
% of Daily Total 22.1%
Calories of Carbs per day 1060.3
Grams of Carbs Per Day: 265.1
% of Daily Total 39.0%
Calories of Fat per Day 1060.3
Grams of Fat Per Day: 117.8
% of Daily Total 39.0%
Fat is not your enemy, so long as it is from healthy sources...
No fat = reduced testosterone and reduced muscle gains.
|
|
2002/07/24, 02:58 AM
Thanks for the replies ppl =) btw I am 20 years old
yep I consume good fats alot more now as I learn the impotance of them in my diet, but are you sure the FT
nutrition computer is accurate? it tells me that to get leaner I need:
Protein - 165 g
Carbohydrates - 413 g??? every day!? too much
Fats - 31 g
Total Calories - 2564
And to pack on mass I need:
Protein - 250g
Carbohydrates - 413g
Fats - 92g
Total Calories- 3300
anyhow I think if I am seeing veins threaded through my muscles that is a good thing and thats why I decided to do more cardio and decrease my carb intake but I may have dropped em too low because on my rest days I have very few carbs (maybe some fruits) and my body feels drained I think the glycogen is depleted and my bloodsugar is way to low. I dont think thats too good.
thanks again
Mike =)
|
