I have a lot of body fat to lose...i've dropped a good amount of weight already...but i'm trying to turn it up...here is the routine and diet I came up with...
Monday, Wednesday, Thursday, and Saturday
30 mins of basketball to warm up, shooting around
40 mins of lifting (circuit training, lifting to failure, 4 body parts at a time)
30 mins of Cardio on Reebok Body Peak (heart rate around 165)
I was reading an article with The Roc who said when he was cutting down, working 1-2 body parts a day was not using enough of his body to burn enough calories so he started working 4-5 body parts a day and it worked.
Also, since i'm more concerned with cutting than building mass, I want to circuit train to keep my heart rate up while still gaining strength.
I was doing Monday, Tuesday, Thursday and Friday...but having 2 days off in a row for some reason...especially on the weekend when I tend to cheat on my diet doesn't seem good to me. Plus I think i'll feel better by only have 1 day between workout days.
Now this is where I think I need the most help...but this is what I have right now.
Meal 1 - Can of tropical fruit or Cereal (raisan brand/mini wheats)/Protein shake
Meal 2 - Turkey breast sandwich
Meal 3 - Romaine salad with a little cheddar cheese, croutons, can of tuna, olive oil and vinegar (This is actually really good).
Meal 4 - Turkey burger and apple
Meal 5 - Meat (fish or chicken) and veggie (green beans or salad)
Meal 6 - Protein shake
Also...i have to cheat sometimes...I probably have 3-4 cheat meals a week...but 1 or 2 of my cheat meals is usually fairly healthy (like chicken chow main chinese food or fried fish) But Pizza once a week is a must.
How does this sound?
I've tryed various routines/diets and all together i've dropped 70lbs but it seems to get harder and harder.
Last edited by GrindingOut; 04-06-2004 at 10:11 PM.
As you lose more and more weight your body will fight you more and more to lose fat. The cheat meals (refeeds) can become important when trying to lose weight when you get stuck. I'd read up on refeed info.
Your gym time is kinda long but as long as you get enough rest in there, you should be ok. Just keep track of your energy levels and sleep. If you start to feel tired or sick more often, take a break for about a week, then continue.
Thanks for that info,,,but what do you think about my diet overall?Originally Posted by Max-Mex
What are refeeds? I heard someone refer to them. It's funny though because it seems like the day AFTER my cheat days, i feel the tightest and during the week when i'm working out more and my diet is stricter, i feel the most loose.
Where can i read up on refeeds?
post your weekly or monthly calorie/protein/carb/fat numbers...Originally Posted by GrindingOut
one day isn't very representative, and calculating the numbers on your foods is pretty impossible when we have no idea what brands/servings/etc you are using...
ps, if you think spending 100 minutes in the gym is doing your body better than spending 30 minutes then you should do a lot more reading....
Last edited by geoffgarcia; 04-07-2004 at 09:34 AM.
I'm just starting to really track the exact # of calories/protein/carb/fat I take in so i'll have to give exacts later...Originally Posted by geoffgarcia
But i'd say on average...I take in about 150protein a day....about 2000 calories a day, carb and fat not sure...
Where can I read up more on refeeds and gym time?
2000 calories seems kind of low. How much do you weigh and what is your bf %?
I'm 5'8" 235...i have no clue what my body fat % is but I know it's high as you could probably tell from height/weight...Originally Posted by Dedicated
During the week when you are undereating but training and doing a bunch of cardio you are using up your glycogen stores. When you lose glycogen you lose water at a ratio of 3water:1glycogen. So your muscles will go slightly "flaccid" for want of a better word. On your cheat meals days the opposite happens. You load up your body with excess food, convert a bunch of it to glycogen over a period (24 hours...or more) and along with that glycogen loadup comes the water binding in again at the 3:1 ratio. hence the tightness after the cheat meals. Well....thats my best guess for what you are experiencing anyhow.
I read your other reply to me in the other thread, so I'll just reply in this thread.Originally Posted by GrindingOut
The typical BW X 12 formula used for cutting gives ~2820 calories for you.
Now I'm also 5"8, so I can imagine your body fat is fairly high. I would say pick a range between 2500 and 2800 and go with that intake 6 days a week. Maybe 2500 on rest days, 2800 on workout days, it's up to you, just try and stay above 2500, especially on workout days.
Then pick one day a week and eat 3200-3750 or so, this will be your refeed day. Preferably workout on that one day you refeed. Have no cheat meals during the week, absolutely none. As for what to eat, supplement with ~5 grams of fish oil every day, except on the cheat day. Also make sure you are getting some high gi carbs(like dextrose/malto) and some fast digesting protein protein(like whey) right after your workouts. And of course, never workout on an empty stomach etc etc. I'm sure you know alot of this, so sorry if I'm sounding repetitive. A cheat day will do wonders for your metabolism, it will be like you just started cutting, especially if you do it every week.
Just weigh yourself weekly and the fat come off. If your weight ends up increasing, then drop the calories by roughly 200 for the next week, but keep the refeeds there. Remember to be consistent with your weighing, first thing in the morning after using the bathroom is usually a good guideline, but even then there can be fluctuation with water. Monthly measurements of your abdomen are also a good indicator of progress.The refeeds should keep you from having to go as low as 2000 ever. You will never have to eat that little to lose weight.
Incase your wondering I'm also cutting, I keep a journal with my progress on this site etc. So far I've lost 14.5lbs and gained some strength and possibly muscle. I have lost weight at an average of ~1.2lbs per week for exactly 12 weeks. My weight at around 50-60 days into the cut stalled but the refeeds have kicked it back into gear, it really works. Goodluck.
Last edited by Dedicated; 05-22-2004 at 06:30 PM.
That makes sense...because I always feel tighter after my cheat days...Originally Posted by Augury
I feel the most flabby/loose after cardio as well...then if I go a couple days w/out working out...again my body gets tight again...
If that's what's happening...is that good or bad?
Dedicated...thanks for the info...i'm going to try and eat more during the week and see what happens...
EDIT- What do you eat during refeeds?
Last edited by GrindingOut; 05-22-2004 at 06:32 PM.
Try to eat mostly high GI foods, lots of carbs, enough protein of course, and try to keep the fats kind of low.Originally Posted by GrindingOut
To give you and idea, this was my last refeed day, on May 15th.
2 cups Kellogs Smart Start Antioxidants with 1 cup powdered milk
1/2 cup and 2 tbsp dextrose
6 scoops Optimum 100% whey
2 Tyson country fried steaks on 4 pieces of Whole Wheat Bread w/ 2 slices fat free cheese, 2 tbsp ketchup
4 cups skim milk
2 cups egg drop soup
1/2 cup General Tso's Chicken
1 cup Sweet and Sour Chicken
1/2 cup white rice
8 cubic inches of cheesecake
8 cubic inches of lemon cheesecake
The fats are kind of high though. On refeed days you want the fats lower, on normal days you want at least 20% of your calories to come from fats. I use fitday to keep track of my intake.
The flabby / tight thing isnt good or bad. Well, i suppose its good if you are dong a low carb/glycogen depletion carb up diet becasue ots pretty much showing you its happening.
Its just the physiologoy of what you are doing to your body actually showing up in a way you can see. I think its fun
Physiology is fun. everyone shold do it.
horribleOriginally Posted by GrindingOut
if you're going to cheat, make it every 10 days. Not every 3-4 days on a meal. You have "a lot" of BF to lose you say? Well eating like that won't make it any easier than it is
5'10 215-220 during cut 230-235 off season