View Full Version : a little advise from those who know. not just guessing
11-13-2005, 08:59 AM
Ive been bringing my self down from a FAT 285 LBS IM 6.0 TALL. I NEED REAL KNOWLEDGE. heres what im doing i started b.b. again about 2 months ago. my diet 6 weeks ago. ive had 1 cheat day. im eating 5 times ave a day. 50 grams of protein a meal. coming from lobster, shrimp, turfey breast, chicken breast, tuna filet, salmon filet, egg whites(7 or 8 plus 1 yolk). eating 3/4 cup of oatmeal with first meal of day, then besides vegies. only about 3/4 cup throught the rest of the day. im doing ok energy wise believe it or not. two or three times a week ill have a serving or 2 of those wow doritoes that have 1 gram of fat perserving and 22 grams of carbs. but only after a workout never before cardio or weights. besides this im 100% clean eating. my cheat day i had 2 mc ribs and a small fry! damn was sooo good. im busting as hard as i can with the weights each body part once every 5 days sometimes i need 6. my abs doing 16 to 20 sets every other day. very intense the last three weeks. now im trying to keep muscle on as much as possable becouse i KNOW my diet in pretty restrictive. so im not missing weight workout even once. ive let my cardio stay medium intense only becouse of my thoughts on this. i used to compete in the early 90s. heres been my basic cardio over the course of these 6 weeks. 3 days on 1 day off 3 days on. i wake up started doing 30 minutes of walking up and down hill. at a 3.8 mph. then at night before i go to bed i was doing 40 minutes same thing. over the last 2 weeks ive got it up two 45 minutes in morning and 55 minutes at night. so yes many times i have to train three times per day. but never with less than 3 hours in between periods. now i know walking fast up and down hills isnt the most intense but i AM getting my heart rate up and sweating real good. im not only doing it for pure fat lose of the cardio but also know its munipulating my metabolism by instantly doing it when i wake up and before i go to bed. so i think its working, not burning a lot of muscle becouse its not so intense and breaking down muscle like jogging or others. im a big man i cant jog much longer than 20 minutes. this is my stradegy for number one keeping my metabolisim racing and keeping as much muscle on as possable while quickly reducing fat. couple of facts you need to know before replying. ive never taken steroids. ever. im taking a whey protien after a 1 workout per day. and im using ripped fuel to help with energy and fat lose. muti vitamin. and glutimine. im 35 years old. was 285 with what i figure to be about 20 to 25 % body fat. now im guessing im about 255 to 260 with between 16 % and 13 %. im pretty good at this since when i was competing ive done many fat tests so im good at figures. really just wondering what a few of the egoless smart trainers think of my approach. i dont care if you are not drug free just please reply with the knowledge that ive never used drugs. so im needing advise on my body. not yours. thanks so much guys and girls. ill post pics for any one who wants to see this progress. my goal is about 225 230 by december 30th at about 6 to 7 %. i believe ill make it.
11-13-2005, 12:55 PM
Hey man... Your approach is about a B - ..... You should be eating more variety in the way of carbs of high fiber and different color veggies.... You might be taking in too much animal protein.... I'd say, incorporate more plant proteins like beans, lima beans, etc... I am just stating my suggestions b/c based on your post, you seem pretty self-motivated... I'd also suggest even jogging and maybe some sprinting either running or cycling... Vary up your cardio... Have a high, moderate, and low intensity workout... Believe it or not, high intensity cardio will burn more fat IF you do it for a short duration (5-20 min) and if you eat properly around cardio to preserve protein... The whole logic to high-intensity cardio is EPOC... Excess post exercise oxygen consumption.... Basically, this means your metabolism will be reved up for the next 4-6 hours recovering... The more of an oxygen debt you incur, the more fat burning and longer.... Hope this helps... Supplements look good and workouts are good too.
11-13-2005, 12:56 PM
Oh, be sure to limit high-intensity cardio bouts to 1 a week, no more than 2...
11-13-2005, 02:54 PM
ive been a little worried about not enough fiber and carbs si ill try to add a little variety. i do my mountain bike once a week and i do climb stairs once a week. about 30 minutes of each then i walk a mile or mile and half after those to get my time in. im surprised my damn hamstrings havent POPED doing all this hill climbing. ive just been carful with the high intencity cardio couse im walking the fine line of over training. just dont want to get sick or melt my muscle. thanks for the suggestions. also im only waiting for 17 days for my next cheat day. not 36! was so hard the last week of that so thanksgiving here i come.
11-15-2005, 11:20 AM
Dude i loss 35 lbs in two months
i'm 6'2 240 lbs
i was 270 lbs in August and on Oct 1st i was 235lbs, though i wasn't fat to began with, i had about 15% bf
i did a drastic change to my sodium intake by taking it down to 2500-1500 mg a day and by increasing my water to 1.5 gallons a day. This help me to not retain so much water.
My diet consisted of frozen or fresh vegetables, lean ground turkey, lean ground beef, and lean ground chicken, no canned tuna (i have yet to find the low sodium tuna), oatmeal and certain fruits. I didn't use any salt but rather ms.dash seasoning. On weekends its alright to cheat but cheat with some dignity and tactfulness.
11-16-2005, 09:02 AM
losing 50 pounds in two months is not reasonable. Even if you could do it, you would sacrifice an incredible amount of muscle and your body would screwed up. Shoot for 1 pound a week.
I agree your approach is about a B-. The part that caught my eye was your description of your cheat day. You said "damn was sooo good." In my view, a persons willingness to cheat and more importantly, thier enjoyment of it, is great insight into thier mentality. If you want to hit that 7% fat, you will need to change mind as much as your body. This game(bodybuilding/dieting) is 99% mental. If your head is in the right place, you are golden. Regarding your cheat meals, you have to A) cheat with healthy foods. We are what we eat...if you eat ****, you look like ****...plain and simple. Cheating once a week is fine(assuming you have no stage aspirations), but do so by eating an extra sweet potato...no **** food. B) keep those cheat meals to a minimum. Everyone is different here, so you have to adapt your eating habits to your own body. Personally, I have completed 3 contest diets and have never had one cheat meal. ever. There have been planned higher carb days, but I never cheat. You have to be strong mentally and physically. You can do this, but you need to make some changes if the results are going to be permanent.
Good luck to you and feel free to post pics...you will get good feedback if you do.
11-16-2005, 09:48 AM
Good post extreme. The mental game is the hardest part of this way of life. Once you get that down, it's easy.
11-16-2005, 04:16 PM
At your height 2 lbs a week is going to be the max without using up muscle. I have done 7 shows and the best I have looked was when I lost 2 lbs per week for 12 weeks. If you still insist on reaching you goal, skip the supplements and go whole food all the way...it will burn more calories, keep you fuller longer, and save some money. The cheat days gotta go...find a way to deal with it...sugar free jello is a good sustitute. You didnt get overweight in a short period, so give yourself some time. If you continue to push yourself this hard you wont be able to stick with it when you reach your goal.
All that said...your doing a good thing by losing the fat, I wish you luck.
11-17-2005, 08:44 PM
cheat days will go. what do i need to slow down on in the training part, if any? you said "not being able to keep it up"? thanks for any feed back.
11-22-2005, 09:18 AM
concisely worded, I would say cut the cardio down, up the weight training(using the right protocols) and clean up the diet. You do that and you are golden.
Cardio 3 times a week is plenty, lift 5 days a week and take 2 days off. Structure it however its best for you. In terms of lifting, make sure you are splitting the workouts in such a way that your muscles have enough time to recover. Also, be sure to devote at least one day to heavy ass leg training.
Other than that, just keep your motivation high, your head down and go balls to the wall.