Thread: I thought I was ready but........

Id start with the cardio in morning.At least 3x for now.
Cals are more important at this stage worry with carbs at around 15%bf.
The cardio in morning should be high int. for around 20min with a nice 10min at 65%.
Drink a whey shake 30min before with alittle coffee should get you though it.
Im not a b/b but starting to lift like one again(best gains)my focus is on kickboxing(cardio,conditioning)
I train in morning on that shake for 45+min at 80+% h/r (heavy-bag,plyo push-ups,med ball,ect)lift in eve with post conditioning(box-jumps,hill-sprints,prowler)
eating not enough at 3000cals(working on it)and losing .8% a week without trying to cut!
Train hard eat right.Simple as that.Find what works FOR YOU! not someone else,it takes time to get it right.Year for me and still not 100%

I appreciate the imput. April 09 I was at 212 lbs and 18% body fat after a prohormone cycle and lifting heavy 3 days a week multijoint movements sticking with the basics. In July 09 I had shoulder surgery requiring four anchors and pins to repair Labrum / rotary cuff and bicep tendon tears. ( Injury came from a motorcycle crash ) I had a solid 8 months of rehab and the rest of the time I spent babying it in the gym and let myself go. At the time of injury i was a year and 3 months into training towards this goal so I guess I'm starting over Again ! QUESTION should I discontinue creatine while trying to lean out and when I get into the P cycle will that affect my HDL/LDL levels?

I'll defer to the others regarding PH, but creatine is a good supplement to use while cutting because it helps your body hold more water and water helps your muscles work the way they should. Remember, water is not fat.

Now, have you had a hormone panel done? I'd be looking into HRT before PH at your/our (I'm 48) age. Hubby's your age, and he's on HRT.

Thanks for the response Built, I have never had an hrt done but I have pulled some info off a link from this site and located several doctor's offices. I'm scheduled to see my physcian on 5/12 to go over my blood work. He's cool doc and straight forward, very sports minded and supplement aware. I'm gonna ask him if he would do the hrt. If not I'll call on the other offices. He was cool with the PH I was on in 09 before the shoulder surgery so we'll see whats up. I'm kinda old school so I printed off all the info on the 3 links you have posted. I perfer to read from a hard copy, so far all great info but man the test, I couldn't have answered enough to score a 60% so I'm working on that research now. Diet is cleaning up fine but according to a link to lean muscle mass it says I'd have to weigh io around 182. I can't do 182. I'm willing to lean out to about 190-194 but my over all goal is to be around 10-12% at 215. I'm trying to be realistic, currently I'm 23% body fat. Short term goal is reaching 18% and be in the 200-205 range.

cdan, thank you for reading my stuff.

Just so you know the jargon, you aren't "getting an hrt", you're getting tested to see if you need hrt (hormone replacement therapy). Might as well sound well-read when you talk to the doc.


Now - looking at your numbers: 206 and 23% bodyfat means you carry about 159 lbs lean mass and 47 lbs fat mass; if you diet and train smartly, you won't lose any muscle on your way down to 10%, which will happen at about 177 lbs. (159 lbs lean mass + 17 lbs fat mass)

In order to get to 215 at 12% bodyfat, you'll need get yourself up to 190 lbs lean mass. (194 lbs lean mass + 21 lbs fat mass). This will not happen while you drop 26 lbs of bodyfat.

Unless you have some magic formula for gaining 20+ lbs of muscle while dropping fat, you might wish to reconsider your goals. Most will tell you to drop the fat, transition to maintenance, then slowly begin the bulking process.

I see what u mean after reading your post I re-read mine. Thanks. As far as my goals being at 215 and around 12% is my long term goal and I realize this will not occurr in my first year of trying to change my body comp. In the short term Or within the first year to be specific I was hoping to get down to about 18% I didn't realize just how much weight would have to come off. I'd look sickley under 190 at 6'01". I don't know what it's gonna take to lean out exactly but I'm starting with diet adding in hiit utilizing the local football stadium stairs / track and hill. I've started to write down everything I ate last few days to see where I'm at in a weeks time and make adjustments from there. Thanks to all on this site I can benefit from the free education. It's a long process and it's unlike any training I've ever taken on so thanks for the direction it's much appreciated. ( I miss the days of hitting the gym and consuming a see food diet ! )

Originally Posted by cdan19

I see what u mean after reading your post I re-read mine. Thanks. As far as my goals being at 215 and around 12% is my long term goal and I realize this will not occurr in my first year of trying to change my body comp. In the short term Or within the first year to be specific I was hoping to get down to about 18% I didn't realize just how much weight would have to come off.

In math is truth.

I'd look sickley under 190 at 6'01". I don't know what it's gonna take to lean out exactly

FitDay - Free Weight Loss and Diet Journal
enter your food, track your weight, and follow homework 1 in my sig.

but I'm starting with diet adding in hiit utilizing the local football stadium stairs / track and hill. I've started to write down everything I ate last few days to see where I'm at in a weeks time and make adjustments from there.

Don't do too much heavy cardio right now; you're too heavy, not well-conditioned and you're going to get hurt for no good reason. Diet and modest training will do far more for you than winging it and doing HIIT. Wait until you've dropped some of the fat before you try this. Trust someone who's older than you - injuries suck when you're no longer 18.

Thanks to all on this site I can benefit from the free education. It's a long process and it's unlike any training I've ever taken on so thanks for the direction it's much appreciated. ( I miss the days of hitting the gym and consuming a see food diet ! )

We all do. <sigh>

Originally Posted by Built

In math is truth.

FitDay - Free Weight Loss and Diet Journal
enter your food, track your weight, and follow homework 1 in my sig.
Don't do too much heavy cardio right now; you're too heavy, not well-conditioned and you're going to get hurt for no good reason. Diet and modest training will do far more for you than winging it and doing HIIT. Wait until you've dropped some of the fat before you try this. Trust someone who's older than you - injuries suck when you're no longer 18.

We all do. <sigh>

Will do, thanks for all the advice. I've been under the knife 4 x left knee, rt thumb, abdominal, rt shoulder, so I hear ya when you say moderation.

Hey, I'm not THAT fat im just uncomfortably numb, lol.