weight loss/training

[gimp]

Just looking for some input...

I'm currently at like 30% bf, my main objective is losing weight here.

So, i'm doing cardio like f'ing crazy and going on a high protein low carb diet.

as far as strength training, since i'm probably not going to have the calorie intake to put on muscle i was thinking of just doing a short full body workout twice/week. just sticking to the compound movements.

also, am taking an eca

any input?

[Shiner22nd]

Re: weight loss/training

I would try the following: (my 2 cents)

M: 45 min AM cardio @ medium/brisk walk & 30 min Chest PM

T: 20 min AM sprints @ HIIT & 30 min Back PM

W:45 min AM cardio @ medium/brisk walk & 30 min Legs PM

Tr:20 min AM sprints @ HIIT & 30 min Shoulders PM

F: 45 min AM cardio @ medium/brisk walk & 30 min Arms PM

S: Relax, swim, play some golf....whatever it is that you do, but something

S: OFF

*Reason: you want to use the already existent energy (fat) on your body to fuel your AM workouts and then 'feed' the rest of the day for recovery. At night, you want to focus on compound lifts (1 per bodypart) and perhaps some drops sets, to work your muscles. @ the correct caloric intake, this will help you burn fat and maintain SOME muscle. Remember, at 30% bf, we want to get you back to a healthy level of fitness before we bother perfecting your physique. Good luck bro.....Shiner

[Equalizer]

Re: weight loss/training

DO YOUR CARDIO FIRST THING IN THE MORNING ON AN EMPTY STOMACH.......you dont have to run to do cardio, bikes and swimming are just as good and easier on your joints. Cut out all simple carbs except for maybe pwo, protein at around 1-1.5g per lb and your daily intake needs to be around 500-1000 cals less per day then you require, watch your sodium and drink alot of water. All these things will lead to a longer lasting lean body, quick fixes are usually temporary. Building muscle will increase your BMR.

[Phreak]

Re: weight loss/training

figure out how many calories you are eating every day, then break it down in to macros. adjust from there to suit your goals.

[gimp]

Re: weight loss/training

alright guys, thanks for the help

[Shiner22nd]

Re: weight loss/training

yeppers

[geesler]

Re: weight loss/training

Gimp you should check out Fitday.com as a way to track you daily calories and macros, its pretty easy and free

[Skarhead]

Re: weight loss/training

I like what nishnish said... You pretty much are going to have to figure out what macros are gonna work for you...

about 2000mg of green tea a day is a super good anti oxidant, fat burner, and energy giver

Carb cut offs are a MUST

[gimp]

Re: weight loss/training

i had tracked macros in the past and it worked well, but what i was thinking of right now is basically cutting carbs down to about 20 grams per day. get myself in ketosis for awhile just to kind of jump start things. then going to a 40/40/20

i know the weight didn't go on over night but it didn't take all that long, so am hoping to be down to 15% within 6 mos to a year or is that a little too fast?