|
2004/01/08, 03:33 PM
The boss has informed me that we are cruising in a month. I want to start cutting the body fat from about 17% to around 12%. I have 5 weeks. Doable?
I have maintained my weight and cut about 1% of BF per month for the last 3 months with my current diet.
What do I do to speed things up. Cardio is much easier after not smokin for only 3 days. I do about 25 minutes per day on a recombinant bike.
Where do I go from here????
--------------
Living well is the best revenge.
Charlie
|
|
|
|
2004/01/08, 04:34 PM
Charlie, that's an aweful lot of bf to lose in 5 weeks. The only thing I can suggest is changing your diet (lower caloric intake) and increasing your daily activity level. These should help you burn more fat calories.
--------------
**_Robert_**
Pain is temporary; glory is forever!
|
|
2004/01/08, 04:41 PM
I'll try cutting 250 cals/day and uppin the cardio. I had no clue what could be done. Any guidelines on this? Which foods to cut? Which exercises to up? The only thing I have ever seen relating to this is reading BB1s journals as he preps for his competition.
--------------
Living well is the best revenge.
Charlie
|
|
2004/01/08, 04:49 PM
I was thinking more like 250/week as 250/day might be drastic, and will probably leave you hungry and weak. You should cut those foods that are high in simple carbs (pasta, rice, yams, potatoes, etc.). Try not to cut your protein intake.
Upping your cardio will definitely help, but you can also try to increase your weight training intensity. There are several ways to increase intensity. However, I would suggest limiting your rest period between sets. If possible, superset your exercises and rest no longer than 30 seconds. Your heart rate should jump and you will sweat faster and more than usual.
The combination of these will turn your body into a real fat-burning machine.
--------------
**_Robert_**
Pain is temporary; glory is forever!
|
|
2004/01/08, 04:51 PM
Are you asking about cardio exercises? Any cardio activity is acceptable, as long as it is intense. How many calories are you eating now?
--------------
It's not what we eat or drink occasionally, but what we consume on a daily basis that determines our ongoing level o health.
formerfatguy.com
Not sure of author
|
|
2004/01/08, 05:28 PM
Robert, I use that in alot of movements but what do I superset with deadlifts or other heavy core exercises? You and Ron have already given me some great ideas for bi's and tri's.
I will probably cut the oatmeal in half that I have in my shakes. That will lose me about 100 cals per day.
Is circuit training in addition to heavy lifting something I should do? Any reccomended reading?
Shavonde, I haven't added calories for a while but its probably close to 3000. I added it up a while back and now I've forgotten. I do eat the same thing every day except one meal on the weekend. Then its pizza. lol
--------------
Living well is the best revenge.
Charlie
|
|
2004/01/08, 05:41 PM
Circuit training is a good cardio workout. Iwould love to add it to my routine, but seems lke the gym is always full.
They say that you shouldn't lose more thatn 2lbs per week. However, I do not see any harm eating 2000 calories a day.
I would like to see what eat in a days time.
--------------
It's not what we eat or drink occasionally, but what we consume on a daily basis that determines our ongoing level o health.
formerfatguy.com
Not sure of author
|
|
2004/01/08, 05:58 PM
250 per day is correct. 250 per week would amount to a measely 35 calories per day! 250 calories per day should be no shock to your body, think about it, it takes 3500 calories to lose a pound...if your calorie intake is maintenance or thereabouts now. A larger calorie cut on the other hand can have quick drastic effects. This cut can be in either diet, more exercise, or both. But this will be a slow loss, which in reality is what you want, but may not get you where you want to be in the time frame you have alloted. You will have to get a bit more extreme, like if preparing for a show we mistimed our diet, then more drastic measures are needed. 5 weeks will call for drastic measures like if we preparing for a show mistimed our diet. If this is absolutely necessary, shoot me an email, and I will hook you up with the fastest way possible(diet), it will be hard, and you will suffer a bit of muscle loss probably, but if the end justifies the means....oh well...
Quoting from rpacheco:
I was thinking more like 250/week as 250/day might be drastic, and will probably leave you hungry and weak. You should cut those foods that are high in simple carbs (pasta, rice, yams, potatoes, etc.). Try not to cut your protein intake.
Upping your cardio will definitely help, but you can also try to increase your weight training intensity. There are several ways to increase intensity. However, I would suggest limiting your rest period between sets. If possible, superset your exercises and rest no longer than 30 seconds. Your heart rate should jump and you will sweat faster and more than usual.
The combination of these will turn your body into a real fat-burning machine.
=============
--------------
If you don't stand for something, you will fall for anything....
|
|
2004/01/08, 06:11 PM
Guess I am somewhat incoherent today...I was thinking 2500 and not 250. My bad...
--------------
**_Robert_**
Pain is temporary; glory is forever!
|
|
2004/01/08, 06:32 PM
Aw man, don't cut the pizza!
|
|
2004/01/08, 06:37 PM
Ron, I will cut about 250 cals of oatmeal and step up the exercise. I am too old a dog to try anything really extreme. As usual, I asked a question in ignorance having no idea where it would go. The beauties of the Carribean will just have to enjoy me for my gorgeous mind and then imagine me at 12% instead of 15% BF. Hell, I never thought I'd be at 17. Watch my journals, the heat is on.
--------------
Living well is the best revenge.
Charlie
|
|
2004/01/08, 06:41 PM
Mind over matter, remember. There's the attitude.
--------------
It's not what we eat or drink occasionally, but what we consume on a daily basis that determines our ongoing level o health.
formerfatguy.com
Not sure of author
|
|
2004/01/08, 06:43 PM
Message deleted by moderator due to unsuitable content for this board.
|
|
2004/01/08, 06:49 PM
Probably a good choice, Charlie. Ron would probably have you fast and exercise like Schwarzenegger (LOL)!
--------------
**_Robert_**
Pain is temporary; glory is forever!
|
|
2004/01/08, 06:46 PM
Message deleted by moderator due to unsuitable content for this board.
|
|
2004/01/08, 06:51 PM
okay, i did not post those three notes if you are wondering.
--------------
It's not what we eat or drink occasionally, but what we consume on a daily basis that determines our ongoing level o health.
formerfatguy.com
Not sure of author
|
|
2004/01/08, 06:52 PM
It's weird...I've seen many double-posts but haven't come across a triple in a very long time.
--------------
**_Robert_**
Pain is temporary; glory is forever!
|
|
2004/01/08, 06:53 PM
rpacheco, I am glad that you brought up fasting.I am, at this very moment-well in between postings-reading this book on fasting. It has some very interesting facts and science to back it up. I am trying to get into the habit of fasting because I think it will benefit the mind, body, and soul.
--------------
It's not what we eat or drink occasionally, but what we consume on a daily basis that determines our ongoing level o health.
formerfatguy.com
Not sure of author
|
|
2004/01/08, 06:54 PM
He may be Schwarzenegger. Or at least Batman.... You know Robert you kind of favor Robin come to think of it. Similar names.HHHMMMMMMMMMMMM. Thanks guys. I still am interested in some sane cutting ideas.
Right you are Shavonde.
--------------
Living well is the best revenge.
Charlie
|
|
2004/01/08, 06:59 PM
What I would give you is not really too extreme, just a bit tough to stick to. Basically in a nutshell, very low carbs with a couple carb up days, kind of TKD diet with a bit of variation. It does work well, but there may be a bit of loss right in the beginning.
--------------
If you don't stand for something, you will fall for anything....
|
|
2004/01/08, 08:14 PM
Sounds tougher than I want to take on having just stopped smoking. I'll back off 250 cals this week and up the exercise. If that goes well I may back off a little more each week until I feel a difference. The muscle is much to hard to come by to risk losing any.
--------------
Living well is the best revenge.
Charlie
|
|
2004/01/08, 07:37 PM
TKD??? tell me about it. Loss of what in the beginning? Low carbs = low fats too?
--------------
Living well is the best revenge.
Charlie
|
|
2004/01/08, 07:55 PM
A TKD diet is "targeted ketogenic diet". You basically teach your body to use fat for fuel. In a TKD, you "target" your carbs around your workout, usually about 30 gr. before and after, and that is all the carbs you get to eat. It does work rather well, but is extreme, and very hard to stay with. Only the really hard core do.
The diet I am talking about is not as extreme, it is very low carb, but twice per week before bed you have carb up meals, consisting of only carbs. This helps to replenish glycogen stores and helps keep metabolism honest. It is not easy, the cravings can get intense. But most of us go through them, I usually use 6 weeks out as a gauge for me to see if I need it or not. Your workouts will suffer a bit, you will not have alot of energy, but this is where the carb ups really help. Not as drastic as a CKD or TKD.
--------------
If you don't stand for something, you will fall for anything....
|
|
2004/01/08, 08:03 PM
Ron, would there be significant muscle loss with this program even if protein consumption was maintained? The answer will probably be important for those considering this type of diet.
--------------
**_Robert_**
Pain is temporary; glory is forever!
|
|
2004/01/14, 06:05 PM
Don't fast! You will catabolize muscle!!! Instead try mainly lean proteins and fibrous carbs....
As for the rest, bbfit, I will let you do the typing...
--------------
"To be able to go to the gym and train hard is a joy and a privelege, even though the hard work necessitates driving yourself through considerable discomfort. Savor this privelege and blessing, and revel in it."
Stuart McRobert, Beyond Brawn
|
|
2004/01/14, 06:07 PM
Never would fast. You guys have taught me better.
--------------
Living well is the best revenge.
Charlie
|
|
2004/01/14, 08:09 PM
Robert: With a TKD or CKD there should be no muscle loss. You teach your body to use fat for fuel. I am not a big fan of either, though many are, some big names like Lyle McDonald. They do work, but for some/most who are used to carbs it can be very tough. Kind of like the first phase of the Atkins diet, but with a bit more carbs. Basically, some folks like the CKD(cyclical ketogenic diet), because on the weekends it is no holds barred anything carb, pizzas, ice cream, anything for about 48 hrs. Then back to no carbs at all! The TKD on the other hand is (targeted ketogenic diet), in which you "target" a certain amount of carbs around your workout, and that is all, usually about 30 before and after, so you have a little more energy for your workout and a bit more recovery.
Some do well on them, my wife for one does a close ketogenic diet, and functions quite well. She is diabetic though, and this really helps her. (no worries about blood sugars due to bad or excess carbs)
============
Quoting from rpacheco:
Ron, would there be significant muscle loss with this program even if protein consumption was maintained? The answer will probably be important for those considering this type of diet.
=============
--------------
If you don't stand for something, you will fall for anything....
|
