NEW YEARS RESOLUTION WEIGHT LOSS THREAD

[CFD]

Originally Posted by Speedy1975

Well that sucks.



So what if you hit weights for an hour then cardio? That's how I roll. I have one scoop of the ON Pro Comp first thing, then hit weights 30 minutes later for an hour. Then I do 30-45 mins of cardio.

I figure the 30gr of protein is good to get in to the muscles during the workout. I did try not eating at all before the workout last summer and felt really rough during the workout and my stamina was in the toilet.

Slept like a baby last night. I think that is a HUGE factor as I'm always stronger and can blast through my workouts easier when I've slept good. My body is finally adjusting to the time change. I feel great today.

Yesterday's meals:

8am - 2 egg beater, 1/4 cup low fat cheddar, 2 turkey bacon
10am - 2 cups coffee with splenda and 1tbsp creamer
12pm - 5oz tuna, 1 cup broccoli, 1tbsp ICBINBL, 5 whole wheat ritz crackers
3pm - carb master yogurt, apple, 1oz raw almonds
6pm - whiskey LOL
7:30pm - 5oz turkey meat loaf, spinach salad

Today:
6:30 am - 1 scoop ON Pro Complex
7:15 - Gym
9:30am - 1.5 scoop ON AfterMax
10am - 2 cups coffee as above
12pm - 5oz grilled pork chop, 1 cup broccoli, 1 cup brown rice
3pm - carb master yogurt, tangerine, 1oz raw almonds
6pm - whiskey
7:30pm - 1 grilled chicken breast, spinach salad

Today's workout:

Shoulders/Back
Smith behind head mil press - 140/140/140 10/10/8
incline dumb bell reverse fly - 25/25/30 10/10/9
HS under chin rope pull - 70/75/75 - 10/10/9
Smith bent over row - 205/205/205/205 8/8/8/8
HS low reverse grip row - 215/215/215 10/10/9
Dumb bell shrug - 120/120/120 20/20/20
HS Lat Pull - 160/160/160 10/10/8
Front rack chin - wide grip - bodyweight 8/8/8

35 mins elliptical

Doing cardio after lifting is a mixed bag. Obviously doing cardio before lifting is out, with the exception of 10 min or so for warmup purposes,because your lifting will suffer. After lifting your readilly available carbs have been depleted so you tend to tap into fat reserves for fuel but if you lift heavy or to failure and your workouts are an hour or slightly longer your cardio will suffer. Doing this much training can lead to overtraining. Additionally there is about a 20 min window after lifting where postworkout nutrition is most important ,at this time protein is absorbed by your muscles and your muscles have a chance to start the recovery process, doing cardio after prolongs these two aspects. In your case where as you use postworkout nutrition it does not get it's maximum results because you start your cardio before it is digested and use it to fuel your cardio although maybe unintensionally. This throws out the cardio in a fasted state theory although I personally don't think it's that big a deal but in your case where you are already quite lean you may not get maximum effectiveness. The best scenario is early morning cardio and weight training later. This helps prevent the two workouts from counteracting each other, you can focus proper strategies and nutition to maximize the results of each, and you get a bigger boost in metabolism, the only draw back is time effectiveness and practicallity. Training this much also requires more precise control of nutrition to maximize two different types of exercising. Normally I do my cardio on non lifting days, if I am trying to cut I do early morning cardio and afternoon lifting although I do no cardio the day after leg day, I find it almost impossible.

[Speedy1975]

Just to clarify CFD....my PWO shake is 9:30am at work after my complete workout is finished.

So, I have 1 scoop of ON Pro Comp before the gym....then lift and do cardio, then about 20-30 mins later (shower, dress, drive to work) I have the ON Aftermax.

Once the weather warms up I'll be adding cardio on non lifting days on a dead empty stomach. Probably 30-45 mins or so. Jog walk jog type of deal.

I think the carb pulsing is working pretty good. I felt a tad odd last week but feel fine this week, actually better to be honest. As you know I weigh daily when I brush my fangs, but only record it once a week. I'm down 1 lb already this week and BF is single digits whoo hoo. We'll see if that holds through Monday.

[CFD]

Originally Posted by Speedy1975

Just to clarify CFD....my PWO shake is 9:30am at work after my complete workout is finished.

So, I have 1 scoop of ON Pro Comp before the gym....then lift and do cardio, then about 20-30 mins later (shower, dress, drive to work) I have the ON Aftermax.

Once the weather warms up I'll be adding cardio on non lifting days on a dead empty stomach. Probably 30-45 mins or so. Jog walk jog type of deal.

I think the carb pulsing is working pretty good. I felt a tad odd last week but feel fine this week, actually better to be honest. As you know I weigh daily when I brush my fangs, but only record it once a week. I'm down 1 lb already this week and BF is single digits whoo hoo. We'll see if that holds through Monday.

I misread on the pre/post nutrition but essentially not much difference.
I usually don't concentrate too much on getting my abs to pop but every once in a while I do it, I use a carb cycling technique that is very effective when you start to get real lean. I just finished my workout and am going to eat and shower, when I return I will scan and post it, it's a few pages long but it is worth reading as it is very effective, at least for me.

[hrpiii]

Originally Posted by Speedy1975

Well that sucks.



So what if you hit weights for an hour then cardio? That's how I roll. I have one scoop of the ON Pro Comp first thing, then hit weights 30 minutes later for an hour. Then I do 30-45 mins of cardio.

I figure the 30gr of protein is good to get in to the muscles during the workout. I did try not eating at all before the workout last summer and felt really rough during the workout and my stamina was in the toilet.

I think for your goals, that protein drink pre workout is perfect. I think you will be burning more calories in your lifting than your cardio workout. And when I'm talking about 'cardio' for you, I'm not referring this type of cardio workout for losing weight, but for improving your cardiovascular system. I just wanted to point that out and not just lump it all into one catagory.

You have a good grasp on what is needed and doing a great job. We have only tweaked a few things in your diet for you, but your lifting and seeing results. Just keep on going forward....oh, and eat more protein.

[CFD]

Here is a carb cycling method and expanation that works very well at getting extra lean for those that have that goal. This works very well for me and I will be utilizing this strategy again on Monday myself. I will be posting a picture now and after I finish this cycle as evidence to it's effectiveness after this post.

[JoeP@TeamBeckyD]

Originally Posted by sugar'n'spice

Well.....still have snow...as for snowing, please no more...I can't take it anymore!!! Haha!! It's been very sunny...but it's not melting fast enough for me!

I'm with you sugar'n'spice enough already!! 55 today and sunny
I'm pretty sure it's headed your way

[Speedy1975]

Yep, good stuff CFD. Since I lose weight pretty quick I'm doing a 4:3 ratios of low carbs to high. By low I'm really low though like 50gr or less and high I'm only around 150 or so.

I actually may have to add one more carb day next week if I've lost too much weight this week. Will know on Monday, but this setup works great, atleast for me.

I did the low low carb thing a while back and while I cut fat like crazy my muscles did get flat like the article describes. I'd actually pee on these keto sticks to make sure they were purple and the darker the purple the better. You basically eat all protein and green veggies. I didn't really like it. I'd maybe have 40 carbs a day period and did it for 6 weeks. I did have one cheat meal a week where I'd eat lots of carbs but it wasn't enough for me.

This cycling regimen is much better and I've felt better too.

[CFD]

Okay, here we go. Most have seen a couple of pics of me but this next one is the most revealing. Although previous pictures havn't been shirt off this one is. Because of my not working out for medical reasons I have lost a lot of my definition especially in the stomach area, as disgusting as it is this one way to show that the methods I suggest here do work. I will be using the method in my above post to cut the fat and there is plenty to cut. This along with a 3 day split, 3 days cardio and1 day rest is what has been most effective for me and is what I will be following. I expext to follow this for 4-6 weeks depending on progress. I am currently at a fat 186 lbs. I normally maintain around 175 and that is my goal. Please excuse the picture as I am still wired and partially shaved for electrode placement

[CFD]

Originally Posted by Speedy1975

Yep, good stuff CFD. Since I lose weight pretty quick I'm doing a 4:3 ratios of low carbs to high. By low I'm really low though like 50gr or less and high I'm only around 150 or so.

I actually may have to add one more carb day next week if I've lost too much weight this week. Will know on Monday, but this setup works great, atleast for me.

I did the low low carb thing a while back and while I cut fat like crazy my muscles did get flat like the article describes. I'd actually pee on these keto sticks to make sure they were purple and the darker the purple the better. You basically eat all protein and green veggies. I didn't really like it. I'd maybe have 40 carbs a day period and did it for 6 weeks. I did have one cheat meal a week where I'd eat lots of carbs but it wasn't enough for me.

This cycling regimen is much better and I've felt better too.

I agree, doing low carbs takes a toll on you. Years back when I decided to loose weight ,not knowing what I do now, I followed the advice of some and drastically cut carbs and felt like shit. After re-evaluating and following a 50 40 10 ratio diet I did mech better and built muscle fairly quickly I then switched to a 40 40 20 and results were even better, now I usually maintain with this ratio and practice calorie tapering. Due to medical issues these last couple of months have taken their toll but in a month or two I would think I will be back to normal.

[Speedy1975]

Cool man. Interesting to see your results. We'll have a abs face off in 6 weeks!

[CFD]

Originally Posted by Speedy1975

Cool man. Interesting to see your results. We'll have a abs face off in 6 weeks!

You will win hands down. At 56 cutting to the point where I have a six pack is to much work lol. Normally when I am at a comfortable weight you can see a 4 pack although not really poppin' but who knows maybe I'll go crazy just to see if I still can but honestly when I'm that lean I feel like crap. 175 is where I am very comfortable and have good definition.

[hrpiii]

Originally Posted by Speedy1975

Cool man. Interesting to see your results. We'll have a abs face off in 6 weeks!

challenge accepted!


oh wait, you didn't specify who you were challenging.

[CFD]

Originally Posted by hrpiii

challenge accepted!


oh wait, you didn't specify who you were challenging.

Yeah, he's picking on an old man.

[Milk 1027]

Originally Posted by Speedy1975

Cool man. Interesting to see your results. We'll have a abs face off in 6 weeks!

I'll take your challenge.