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Info overload... totally confused


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Posted by: Katia7

Thought I'd start another thread since the last one was getting really long...

I've been reading and reading... and now I'm just completely lost and confused. Talk about information overload

Training....
I read this post http://www.ironmagazineforums.com/ne...read&forumid=8
It seems like what everyone have been telling him is that by running (or doing cardio) he will slimm down but won't add muscle. My goal is not to gain muscle, I just want to slim down (loose a size) and fat. Also I noticed that when people are on a cut as appose to bulking they add cardio. So since my goal is to only slim down (not bulk) wouldn't I need cardio? What I was thinking is that by doing heavy weight work without cardio will caouse me to gain more muscle whcih will result in a size gain.

Diet...
To loose fat I need 10-12 times my body weight, is that correct?
That leaves me with 1,100-1,320 calories. How can I sqeez 5-6 meals into this by having fat and protein at each meal? Can you post a sample of a meal plan for me?

Thank you


Posted by: Dr. Pain

http://www.ironmagazineforums.com/sh...0&pagenumber=1


Posted by: gopro

Its really not all that confusing. To slim down, but add tone to your body, you need a combo of a proper diet, weight workouts, and cardio workouts. Exactly how much of each depends on where you are now and what your eventual goal is. In general, 3 weight workouts per week and 4 cardio sessions of 30-45 minutes each fits the bill.

As for diets there are several ways to go, although I recommend a low carb, high protein, medium fat approach. If you are interested I can be more specific with you.


Posted by: Katia7

If you could be more specific that would be great.
My goal is to slim down (loose a size that I gained over the year). I'n 5'0, 110lb. I know 110lb doesn't sound like much, but my bf% is way more then it should be. I mostly do aerbics (cardio and interval) and recently (a month or 2 ago) added weight training.


Posted by: gopro

Well, if you are doing cardio about 4 days per week, you have it pretty well covered. With the weights, 3 non-consecutive, full-body workouts would be great. More focus on the lower body is best. Utilize mostly compound movements for higher reps...squats, leg presses, step-ups, lunges, stiff leg deadlifts, bench presses, bent rows, shoulder presses, and lying tricep extensions. Supersetting an upper and lower body movement works well. Reps of 15-20 are best for you for lower body and 12-15 for upper.

As for diet, I would look to eat about 110 g of protein, 55 g of carbs, and 55 g of fat (mostly EFAs), each day. This is about 1155 cals each day, and it should be spread relatively evenly over 5-6 meals...although the majority of the carbs should be split between breakfast and post workout. Every 4-5 days you can lower protein and fats somewhat and substitute some carbs in their place.

Does that help?


Posted by: Katia7

Yes, that really helps.

One more question...
I split my weight routine into
1)back, biceps, and abs
2)chest, triceps, and shoulders
3)legs
then I follow each session with cardio
and on the days I don't do weights, I just do cardio, taking 1 rest day. Am I doing this right?
Also, I've been hearing different things on cardio, how long should it be (heard that 1 hr is too much???)?


Posted by: Dr. Pain

http://www.ironmagazineforums.com/sh...037#post333037
Quote:


NO..the bigger point here is that reisitance training helps burn fat by helping you keep LBM, and if you are going to do cardio for health or fat loss, then a limited amount of HIIT, and or HIIT and Traditional cardio may be useful WITH your RESISTANCE program.

Trouble is with a person that has done excessive cardio like yourself..the body, your body, has ADAPTED to cardio, and it is LESS useful for fat loss than NUTRITION! (whether hit or traditional)



Posted by: Dr. Pain

Quote:



1)back, biceps, and abs

2)leg work

3)chest, triceps, and shoulders

Rest one to 2 days...then start over

By the third time you do these tapes/program, you need to change as too much adaptation occurs...consider a gym.....or at least getting a swiss ball and some dumbells......later I will look for the W/O's w8 made for Hammer and others for home use


Are you gonna keep asking people until you hear what you want to hear? I'm the only one that knows your backround and what's going on with your former disorder, and how it implicates your life now.......GP was close.....but I'm not sure he realizes you are trying to become a size "0" again, or have a poor relationship with good food choices?

http://www.ironmagazineforums.com/sh...0&pagenumber=1


Posted by: Katia7

Quote:
Are you gonna keep asking people until you hear what you want to hear? I'm the only one that knows your backround and what's going on with your former disorder, and how it implicates your life now.......GP was close.....but I'm not sure he realizes you are trying to become a size "0" again, or have a poor relationship with good food choices?
no, I'm just getting many different answers and getting confused. The links you posted also had different info in them and I'm not sure which one applies to me.

cardio... 2-3 times a week or 3-4 times a week?
diet... how many calories do I need? 1100 -1310 (110g protein, 55g fats, and 55g carbs) is that right?


Posted by: Prince

I am currently in the process of cutting, the most cardio I do is 2 times per week for 20 minutes HIIT cardio. My six pack is coming in quite nicely too.

I am not saying this will work for everyone, I have good genetics and I am a "mesomorph body type". Some people will require more sessions.

However, I do not believe in long duration cardio, nor do I think it's necessary to get lean. It's something that was believed to be the best fat loss method in the past, but today's science now says different. In fact, from a bodybuilding perspective it can be quite catabolic, especially 45 minutes of it!


Posted by: gopro

Quote:
Originally posted by Dr. Pain
Are you gonna keep asking people until you hear what you want to hear? I'm the only one that knows your backround and what's going on with your former disorder, and how it implicates your life now.......GP was close.....but I'm not sure he realizes you are trying to become a size "0" again, or have a poor relationship with good food choices?

http://www.ironmagazineforums.com/sh...0&pagenumber=1
Hey at least I was close!


Posted by: Katia7

Wasn't sure where to post this... sorry fot the inconviniance
http://www.ironmagazineforums.com/sh...threadid=17353


Posted by: gopro

Quote:
Originally posted by Katia7
Wasn't sure where to post this... sorry fot the inconviniance
http://www.ironmagazineforums.com/sh...threadid=17353
Is this link for me Katia?? DP mentioned that he knows alot about your backround, so I thought I'd leave it to him. However, if you are still looking for MY opinion, I'd still be happy to help.


Posted by: Katia7

It was for DP, but I'm looking for any help I can get, so if you could help too that would be great also. I'm not sure how you guys do it here. If it's best to leave it to DP then I can wait.


Posted by: w8lifter

Quote:
Originally posted by Katia7
no, I'm just getting many different answers and getting confused.

This is why you need to listen to ONE person. There are many many ways to go about reaching your goals, you need to pick ONE way to do it, and since you don't have the knowledge yourself yet, you need to listen and follow the guidelines of a single person...otherwise, you will be confused and less effective in reaching your goals. GP (and many others) is/are more than capable of helping you, just be sure to pm him whatever it is you sent to DP, so he knows exactly what your situation is and how best to help you.

And this doesn't mean stop reading and trying to educate yourself...just means when you need clarification on something, know who you're asking and be aware of whether they know everything they need to know about you


Posted by: Katia7

OK, Thank you.
I'll wait for DP then.


Posted by: gopro

Quote:
Originally posted by Katia7
OK, Thank you.
I'll wait for DP then.
Listen...DP is excellent at what he does, so if you decide to take his advice, than you are in good hands. However, if you still want to seek out other expert opinion and then decide for yourself what seems best, or, if you want to try one person's program for a time and then switch to another's for a time to see which works best, that is great too.

Right now, DP knows more about your situation than I do, so he can be more specific and "individualized" in his advice...so for now, stick with him...unless you want to tell me more about yourself as well.

I am here to help if you need me, but like I said, DP knows his stuff.


Posted by: Katia7

Yeah, I'll wait for DP, he's been great at helping me.
Thank you.


Posted by: gopro

Quote:
Originally posted by Katia7
Yeah, I'll wait for DP, he's been great at helping me.
Thank you.
Good luck!


Posted by: Dr. Pain

Quote:
Originally posted by gopro
Listen...DP is excellent at what he does, so if you decide to take his advice, than you are in good hands. However, if you still want to seek out other expert opinion and then decide for yourself what seems best, or, if you want to try one person's program for a time and then switch to another's for a time to see which works best, that is great too.

Right now, DP knows more about your situation than I do, so he can be more specific and "individualized" in his advice...so for now, stick with him...unless you want to tell me more about yourself as well.

I am here to help if you need me, but like I said, DP knows his stuff.
GP, you know your "stuff" too...and I didn't want to imply otherwise, and many here do also. I just wanted those trying to help...(and I was very careful for the start, in the other post which I linked for some backround)....to know that there was history, issues and more to this post than was at first obvious.

Kaita, we are all just trying to help...and I encourage others to do so with you informing them the way you have me, privately. There is nothing wrong with getting more than one opinion and then making your own discisions, as long as those helping have all the facts!

Your meal plan is coming btw


Posted by: gopro

DP



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