Thoughts and advice on aggressive diet.

[ramman_jr]

First of all let me say hello and thanks to all the regulars out there as I have been a lurker for some time.

The knowlege out there is amazing. I happened upon this board when I was just curious about AAS use an ended up learning about all of the more important stuff exercise, diet, sleep...

You guys have it down way better than the mainstream health experts out there.

Back to the subject at hand. Not interested in AAS at this point but I have read enough to get a good laugh from the posts some of the people who happen upon this site put up.

Im looking for some advice on my weight loss/weight training plan for the next year. Just really really tired of being a fat ass and spent the last year trying to obtain the knowlege to do something about it.

Im 33yo, 6', 220 lb about 28%bf. Used to be 245ish but have been loosing weight figuring out what works for me and what does not.

So what I have found works best is a modified keto diet with a carb reload once a week for leptin levels and sanity. By modified keto I mean mostly protien some fat with my fat being a big source of fuel.

A meal for a day will be something like this

Morning
Multi vitamin
Omega 3 capsules Flax based. Is fish oil better? Why?

A protien shake with some blueberries thrown in. some carbs there first thin in the Am but not much. About 50 g protien 250 calories total.
I am pressed for time in the AM so a shake is best.


Lunch
A lean meat chicken/turkey salad with fat free cheddar and some italian dressing sprayed on. Again about 250-300 calories mostly protien.


Afternoon
Isopure protien drink 40 g 160 cal


Dinner
Egg substatute omlet with mushrooms, broccoli, lean meat, fat free cheddar,
350 cal mostly protien.


This is a non workout day.

With very little workout history I am looking to do a full body workout 3 days a week to prevent muscle wasting while on diet.

Currently a parabody cable gym my routine would be simple and look like this.

Seated Press
Row
Lat Pulldown
Delts
Shrugs
Int Rotator
Ant Rotator
Curls
Triceps Extension
Hamstrings
Quads
Abs

I throw in the rotator cuff exercises because my right side is a little sore from the wear and tear of life and its just good insurance as I grow.

I have not worked out the diet and workout and am looking for advice.

Would it be good to do the afternoon protien drink. Come home take in a small amount of carb 10g 50 cal, workout then a pwo shake with protien and carbs, then the dinner 1 hour later.

Do I need a carb before workout? I understand the need after for insulin spike.

The overall goal is to keep lbm and shed fat like crazy. After I hit a low of about 170-180 the diet will change and I will move to a three day split routine like this.

Day one: Back, biceps, and abs;

Day two: Upper legs, hamstrings, and calves;

Day three: chest, shoulders and triceps;

AAS perhaps wayyyy down the road. Just more intrested in exceeding my early 20's military shape.

Also a better gym may be in the budget around April. Looking into a Hoist cage setup so I can move from cables to freeweight.


So thats alot of info. Any thoughts or recomendations?

 

[oldfella]

I see dad lurking here as well so you will get some good advice.
First i think your diet is a bit spartan for fat loss. Especially your first meal. Why not eat whole eggs? they are the most complete protein source and will help you lose fat. But in general you are not eating enough to lose the BF. Rely more on whle foods and eat plenty of good protein sopurces.
BTW, if you are pressed for time in the am for breakfast then create more time for this most important meal.....as in get up earlier!!
You should gear your workouts for a more fat burning effect. Increase the intensity of your workouts with less rest between sets. keep rest to no more than 1 minute. 45 secs is better. drink gallons of water every day. This will help with the fat loss as well as keeping you well hydrated. Eat more of the good fats in your diet and include about 40 minutes a day cardio of moderate intensity.

P.S. Keep things really simple. it does not need to be overcomplicated. eat 6-7 meals a day.

 

[ramman_jr]

Eggs! Great idea. I can cook and peel before and grab and go in the AM.

Mornings are busy with dogs and kid to school as well as getting ready for work.

How bout the carbs before workout? I understand the desire PWO for an insulin spike.

Before workout will burning fat for fuel be fine or should carbs be added?

 

[oldfella]

Eggs! Great idea. I can cook and peel before and grab and go in the AM.

Mornings are busy with dogs and kid to school as well as getting ready for work.

How bout the carbs before workout? I understand the desire PWO for an insulin spike.

Before workout will burning fat for fuel be fine or should carbs be added?

Get some protein in about 45 mins prior to w/out and add some good fats in as well. this wil give you all the energy you need. Again I say don't try to complicate it. Just eat a lite snack before training and make sure you train with intensity.

 

[ramman_jr]

Will do.

Thanks for the responses.

I used to be in the military. Hike, climb, ice climb,...all kinds off stuff. 40 - 60 lbs later thats just not possible. I just have to have a solid plan to achieve my goals or i will not get there. Begin with the end in mind.

Like I said before this site has more info than can be found on any conventional site.

Thanks.

 

[rotty]

Bro, If you are really 28% b/f careful with the cardio. Don't run too much you'll probably get shin splints and/or fuck up your knees. Like Oldfella said don't over complicate things. Have you been training long? If you haven't try circuit training for a few months to get you in to the swong of things and get the muscles working and used to pushing weight around. It is very easy to injure yourself when you aren't used to working out. At 33 years old, small tweaks take a lot longer to get over than they did when you were 18.

 

[ramman_jr]

Thanks for the feedback

Ive done the weight training thing years ago so i understand form with the movments and all.

I pland to take oldfellas advice on the 1min or less rest on the movements i listed above just to get used to moving the weights around again. Ill do this Mon-Wed-Fri.

At some point ill have to switch to a different routine but thats a ways off yet.

Ill hit Cardio on the treadmil Tues-Thurs-Sat.

I hear ya on the 33 thing. Getting older sucks that way.

 

[rotty]

I hope you didn't take the age thing the wrong way I just reread what I wrote and I can see how you might if you did. We're the same age, I was just saying that if you aren't used to training don't overdo it too quick. You have made a great decision trying to get back into shape and you don't want to get side tracked by a little nagging injury that would have been a 2 day thing when you were 18 but isn't a 2 day thing anymore. Circuit train for a few months to get the muscles going and don't do heavy movements until you're done circuit training and like I said with the cardio, don't go too crazy running. Do low impact for a while until you drop your b'f down a bit. You don't want to get sore knees 3 weeks into trying to get back into the swing of things. Try the bike, elliptical and walking for a while then do a little running.

 

[blackhole2]

OF said pretty much everything.

Whole food not that packaged crap, eat vegetables, tons of vegetables, yur cardio doesn't need to be a killer grab the kid and play every day for 30-40 min with him (kids are the best HITT that you can imagine).

Good luck

 

[ramman_jr]

Not offended at all I completely understand how things take longer to heal as I get older. A pull, strain or one drink too many stays with ya much longer.

I also understand the low impact and plan on working up to running on the treadmill.

Playing with the kid, and walking the dogs are also part of the plan.

Im not totally inactive as my job has me on my feet and walking 6 plus hours a day. I also do some liftng of objects at work and winter hiking as well as biking, fishing, swimming in the warmer seasons.

The lack of good eating habits and a solid training program is whats got me here. Im really just tired of being this way and made the decision to change.
Its a liberating thought process really. Seeing some of the changes made here and the things some people here do reassures me this is possible.