Hello all, Im the perpetual yo-yo dieter In my 20s I was a lean and muscular Im now 40 I have gained and lost weight so many times I can not keep track of it. It is now next to impossible to lose (very slow metabolism). I have decided to hit hard 1. 1200 1500 cals per day 2. 50 minutes cardio and 3. 3 sets of 15 on the weight machine alternating major muscle groups each day. I started this regime 2 weeks ago and have gained 2 pounds!!! This is depressing I am 62 and 266 pounds I want to lose weight and build muscle. (Really) My question is am I going about this in the correct way? Am I correct in my assumption that I will gain muscle weight for awhile and lose weight through increased metabolism burn? When will this transformation take place? I am concerned. My goal is 200- 210 and be lean and fit. This is still way above optimum BMI but hey I want some muscle. Should I look at some supplements? Hydroxy cut? Trimspa? Your help and comments are much appreciated.
Last edited by rapptorr; 01-24-2005 at 06:47 PM.
firt off, your calories are too low; find some way to calculate your maintainence number of calories(there are millions, pick one) and eat 500 less than that. i would also reccommend that you start wbb1 as a lifting routing, it is probably more balanced, etc. than your current routine. then, read the sticky in the diet and nutrition forum about what bodybuilders eat, and eat that type of stuff. see how the progress goes and from there adjust things
Ok a little more back ground, I can not lose weight while eating 1500 calories. And yes it really is 1500 calories I weight my portions, My thinking is that I would eat a reduced calorie diet and throw in some serious exercise. Why have I gained 2 pounds? In two weeks? It must be muscle density right? I want to lose some serious weight 66 pounds yet build some lean muscle mass is this a realistic goal? I have fought with this up and down weight for 20 years! And it has reached critical mass. Today my exercise routine consisted of this. 1. 50 min on the exercise bike (lots of sweat) 2. 3/15 sets of Curls, Seated press, incline flys, seated rows, Bench press, then a ab workout. Tomorrow I will work oppisite groups but same cardio and abs. I will repeat my goal is to take off 60 lbs and build lean muscle mass while getting my fat burning machine back up to speed. Do I make sense? Thanks Tom
I'm not the most knowledgable on the subject but I agree with admiral dan's critique. More calories are needed. How can you stand only getting 1500 calories and keep enough energy to workout? There is a magic number of calories your body needs to lose weight rapidly. Too many and you put fat on. Too few and your body will go into starvation mode, in which it cuts down on energy production in order to conserve calories for vital processes. Also on the side make sure you are weighing at the same time of day everytime for accurate results. I suggest weighing first thing in the morning in the nude.
Thank you for the reply. I was gaining weight on a 2500 calorie (Diet) I thought hey I would follow a 1500 calorie diet. Im still gaining weight at this level (2 lbs in 2 weeks) I truly believe my metabloisim is so screwed from yo-yo dieting that I fall out side of the norm on calorie intake? Maybe not? I have come to the conclusion that a good exercise program will take care of all my problems? Your suggestion indicates that I should times my current body weight by 13 (sedentary) = 3460 then minus 500 for weight loss for = 2960 I fear if I ate that kind of food I would hit 300 lb in no time at all!!! I have another question, If I do continue on with your proposed plan will I rev up my metabolisim so I can indeed build muscle mass (lean) and lose the weight? Thanks for your thoughts.
PS: I workout in the AM I feel good during the workout (I believe I have enought fat stores to carry me through) ? lol