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2003/11/19, 06:23 PM
I have been on FT for several months and think I am on the right track but could use some feedback to let me know. I am 5’11” and 216lbs. My goal is to get to 190lbs and lose body fat %. I use free weights training with a 3 day/week FT program. I am getting 2-3 sessions of 15 min HIIT training in each week but am slowly improving that to 3 - 20 min sessions. Here are my questions
Nutrition – I currently avg 2500-2700 cal/day with a p/c/f breakdown of 40%-35%-25% spread out over 4-5 meals. Are these numbers correct to accomplish my goals or should they be tweaked? Also, I occasionally eat 2 slices of low-carb bread with natural peanut butter and 2 cups of milk about 2 hrs before bedtime. I know that carbs before bedtime is a no-no but is this snack at least 2 hrs before bedtime going to handcuff any progress?
Weight Training – I have noticed that several people on FT train using 3 exercises per muscle group while FT has me doing only 2 exercises. Should I add another exercise per muscle group? I have read post after post about post work-out protein and I know whey is best asap. I have also read that you need something to give an insulin spike. Is that good for everyone ( people trying to weight gain and people trying for weight loss )? If it something that I will need also, what are some thing I can eat or take to do this? I take ON’s 100% whey that has 23g of protein. Is that enough protein for after work-out? One last question – I load up on breakfast. Everyday I eat ½ cup of oatmeal, ¾ cup of egg whites, 2 slices of low carb bread, 3 slices of low fat bacon and 2 ½ cups of FF milk ( approx 650 cal ). Is that too much? I do not think so but would like to hear what others think.
Sorry for the long post and all the questions. I do not want to be working my butt off and halting my own progress because of lack of knowledge.
All advice will be helpful. I have to beat Mutt and others in our challenge
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The difference between a pat on the back and a kick in the butt is only about two feet
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2003/11/21, 10:28 AM
Anyone????????
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2003/11/21, 10:34 AM
Sorry Atiger - not ignoring you - for me, I don't think I am qualified with enough nutritional knowledge to give you a really accurate response but I am sure someone will see this soon and respond. Good luck in the challenge!
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2003/11/21, 11:18 AM
I think that your cals may need to be tweaked a little (like drop 200 or so from it) and see how that works in term of body fat loss. As for the exercises, I think that 2 per body part is not enough. I do 3-4 sometimes 5 different exercise(5 is very very rare though). How long is several months? If you have been lifting regualarly for 6 months or longer add some exercises to your routine. AND you will not beat the mutt!
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LIFT HEAVY! BECOME STRONG, LIKE BULL!
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2003/11/21, 11:27 AM
I have been lifting for right at 6 months so I will add 1 exercise per group. As for beating you, remember, you will not win silver - you will lose gold
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2003/11/21, 11:29 AM
UH huh that is the spirit!
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LIFT HEAVY! BECOME STRONG, LIKE BULL!
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2003/11/21, 02:24 PM
Calling BB1fit. I know that you never answer questions (LOL) but I would like your opinion since you are all knowing. Anyone else also
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2003/11/22, 01:48 PM
Ok, my take is I would reduce your calories to around 2300. Drop 250 per day to start, this will not be too much of a shock to your body, and no muscle loss should occur. You cannot and never will tap into your fat stores without a caloric deficit. So, do this caloric reduction, and go till you see a weight loss just start. Stop there, you have gone just under your maintenance calories, and let this run its course. When the fat loss stops, do another 250 cal. reduction by either adding exercise or calories. After about 2-3 of these(6-7 weeks), it will be esseintial to RAISE your calories for a week. This will tweak your metabolism back up very heavy, and thus enhance your fat loss for the next 6 weeks. You will take the day of your highest calorie range for the weeks of dieting and stay at that for the week. Then drop back 250 calories.
I would change the evening meal. I would opt for something like 4-6 eggwhites(1 yolk), large leafy green salad with olive oil based dressing, and 1 tbsp. of flax oil. Peanut butter is great, but really gets the boot here for maximum fat loss.
Your post workout insulin spike is for everyone always. You are eating muscle if you do not do this. You simply have to adjust your amount. For example, gaining you would do 1/2 your bodyweight in carbs and protein, but for burning fat you would start by cutting that in half. You will have to adjust as you go, but you MUST shut off cortisol at all costs as soon as possible.
Your food(macro) ratios are good, I would up that to 50/20/30. Have your major carbs structured around your workout times, hopefully earlier in the day. Then switch to fats and fibrous veggies with your protein the rest of the day.
Lots you are asking here, hope this addressed your major concerns, or gives you ideas anyway. Proven strategies that work.
As far as training, more work is not always the answer. Intense, short work is very beneficial. Diet is the key here.
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If you don't stand for something, you will fall for anything....
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2003/11/22, 01:51 PM
Oh, and in that last meal(got typing too fast), you may add a protein drink. Your ON is fine.
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If you don't stand for something, you will fall for anything....
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2003/11/22, 02:15 PM
Thanks for the info. Between you and Mutt, I will get my act together
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2003/11/22, 02:31 PM
Be careful of wanting to add more exercise. When people aren't losing weight, they immediately think more exercise, and this can lead to burnout. Intensity is key here. Don't talk 1/2 hr. between sets, rest a minute, and hit it again. Push each set as far as you can. Don't save anything for the "next set". I cannot stress the value of intensity enough. It will also raise your baseline metabolism, kind of like HIIT.
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If you don't stand for something, you will fall for anything....
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2003/11/22, 03:31 PM
So right now, should I look at adding another exercise if I can keep the intensity high? Or just hold at 2 exercises for a while?
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2003/11/23, 11:08 PM
I think BB was refering to going nuts adding a ton of extra work. Ad one exercise while decreaseing your cals...stay there for a week or two to see what results you get. Go from there...good luck!
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LIFT HEAVY! BECOME STRONG, LIKE BULL!
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