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2005/03/11, 01:43 PM
i have been doing extensive reading on the website and here is my deal- i want to lose Fat -- gain strength...
specific questions - i work out 4 days a week, wednesdays are off days (as well as weekend). good day for cardio? how much? what capacity?
i am sure a post work out shake is always in good order. i use the bavarian chocolate stuff from costco. then after 40 minutes or so black beans and what veggies are best?
what should i be eating and or drinking after cardio?
should i take glutamine too? and is that a daily thing or just a workout day supplement? thanks!
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2005/03/11, 01:55 PM
Losing fat and gaining strength i don't think is possible, I think your focus should be keeping your current strength. I'm in a cutting cycle right now about 6 weeks in and i've lost some notable strength gains which i expected. It can get discouraging while losing weight but you just got to expect it. Do a search for "losing strenght" I just posted a little bit ago. In that thread it duscusses supplements you can take to combat strength loss. also check out bb1fit's CVM log in the supplememnts forum it's helped him keep his strength while cutting. But to make significant strenght gains while cutting goes against the grain. For PWO is your protein a whey isolate? Also i would pick some maltodextrin and dextrose for you PWO shake as well very cheap stuff. Do a search for "Insulin Spike" and you'll get everything you need to know about this stuff. the beans are a good idea and I would opt for some broccoli PWO also add in a lean protein source. after cardio i would do the same a lean protein source some broccoli and some sort of bean and some EFA's like fish oil. Glutamine is a good supplement to take while cutting I found that out the hard way it can help preserve muscle mass and help keep you from getting sick which is what happened to me. How long have you been working out for? let me know if i left anything out.gl
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2005/03/11, 01:56 PM
*notable strength loss not gain:)
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2005/03/11, 08:47 PM
it is possible, but very slow.
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2005/03/11, 09:20 PM
How can this be done kakaroto?
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2005/03/11, 09:43 PM
justin i've lost fat and gained strength on a number of occasions. last year i did a cut cycle from june to august — i dropped my bf by 15 percentage points and made significant gains in all my major lifts, namely my bench going from 120 to 150 and my deads from 185 to 210.
while it's pretty impossible to gain mass while cutting, you don't exactly have to gain mass to gain strength. i tend to lose the most strength cutting when i do reps for endurance rather than what i would normally do for strength.
i think there is a thread somewhere around here that ron made a post on about how he had hit 110s on his db bench while on a cut cycle. i can't remember where, but i'll look for it.
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if you get me started on quentin tarantino films, chances are you won't be able to shut me up.
excuses are really good for making you fat.
margarine is a liar who announces, "i am butter!"
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2005/03/11, 09:48 PM
ok correction on that thread — it was charlie talking about ron's training journal. still, here it is.
http://www.freetrainers.com/FT/jsp/Message.jsp?f_ix=15&t_ix=571
or if you're pro
http://www.freetrainers.com/FT/jsp/pro/Message.jsp?f_ix=15&t_ix=571
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if you get me started on quentin tarantino films, chances are you won't be able to shut me up.
excuses are really good for making you fat.
margarine is a liar who announces, "i am butter!"
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2005/03/11, 10:14 PM
============
Quoting from JustinE22:
How can this be done kakaroto?
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well, by eating a lot of protein and fat and kepping your claoric intake no more than 500 cals your BMR. you wont gain fat, and you will gain lean muscle, but very slowly.
it is not that it is impossible, but it is very hard and in loing terms, doing a bulk then a rip phase, will turn into better overaal gains.
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2005/03/12, 11:33 AM
i am about 200 lbs, depending on which scale i use, about six foot tall and a naturally wide build. i have plenty of extra fat on the sides i would like to shed. if i just worked out for strength and didnt worry about the weight, would it eventually burn itself off and just take longer? or would my working out just increase muscle below the fat while the fat remains?
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2005/03/12, 11:40 AM
If you do nothing to change your diet, any new muscle you do build will push the fat stores out, such as your abdomen. Think about things, the only way to tap your fat stores is if you are taking in less calories than you expend. So, if you do not change your diet to burn fat, your body will not give any up, as you are never digging into them. Does that make sense? It does not matter how long or how hard you work out, your fat stores are not magically going to vanish without dietary assistance.
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If you don't stand for something, you will fall for anything....
bb1fit@freetrainers.com
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2005/03/12, 02:16 PM
I thought that you need a surplus of calories to build muscle no ifs ands or buts about it and that you needed a calorie deficit to lose fat no ifs ands or buts about it. So how can you build muscle with 500 calories below your maintanance(that is what your mean by BMR right kakaroto?) everytime I go on a cutting cycle i lose strength although right now i'm trying out the carb cycling diet method and i'd been able to maintain my strength but def. not gain any.
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2005/03/14, 02:22 AM
what would you recommend for a caloric intake bb1? and should i keep my work out regimen the same? i am not sure if you are a personal trainer, but from previous posts i have noticed you stress resistance training early and cardio late or on other days preferably. what i am getting at is there any certain diet or work out you recommend for fat loss?
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2005/03/14, 11:06 PM
xxgolemxx,
there is a calculator here on FT that can help you with your request. also, i posted one calculator look for ir on Ftbuddy down below, it is called "BMR abd Nutritioanl calculator"
JUSTIN,
with what i am saying, you will building lean muscle mass, but in a long period of time. Eating a lot of protein will help you on this, as you know.
Now, what are we all looking for? mass, big muscles, as quick as possible. what to do? EAT BIG TO GET BIG. with this, in a period of 6 months, you will stack at least 20 pounds of muscle to your body.
if you dont eat like this, you will not gain mass, you will gain lean muscle, but not in 6 months and not 20 pounds. but there is people who doesnt care about getting big as fast as they want, so time is not an issue.
it is not that if you dont eat a lot you wont gain muscle at all, it is just that by eating a lot you will gain it faster. and it takes less time to first bulk and gain 20 pounds of muscle and then cut, than eating healthy with more protein than usual and expecting to gain muscle.
thats why we say, focus on bulk or focus on cutting if you want to see big reults and fast.
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