help! i'm turning into a fat keg! [Forum Archive]

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help! i'm turning into a fat keg!

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Posted by: OmarJackson

okay here's my deal i've been lifting for nearly a year and i've increased my bench from 115 to 225 in that time (thats my indicator, all my other lifts went up too though, obviosly) and now that i'm finally benching two plates, i don't ever want to look at anything less. but i'm turning into a fat keg, slowly but surely, what kind of routine should i take during my cutting cycle to ensure my lifts don't go down?

I want to lift low-rep and heavy to keep my strength, but then again thats not optimal for a shedding bodyfat.

Posted by: HoldDaMayo

clean up your diet big time... that's all you really need to do... I suggest you look in the diet and nutrtion forums and try carb cycling for a few months... follow it strictly and you will see some incredible fat loss...

Cardio isn't required, it will help speed fat loss, but there's also a chance depending on the person, that you will lose some lean body mass from it as well... just be careful, dont' overdo it, maybe start out with 2 sessions of HIT cardio a week...

Posted by: neanderthal

Quote:

Originally posted by Yeah Buddy!

I want to lift low-rep and heavy to keep my strength, but then again thats not optimal for a shedding bodyfat.

that statement is totally wrong my friend. keep lifting hard and heavy and you'll be more likely to retain your strength and mass

Posted by: myCATpowerlifts

Quote:

Originally posted by neanderthal
that statement is totally wrong my friend. keep lifting hard and heavy and you'll be more likely to retain your strength and mass

I agree!
never lift for more reps to lose fat, never!
Weight lifting is for muscle mass/strength
so use it for that

do cardio for fat loss and make sure
you dont get too much saturated fat or "bad" carbs
like pasta, bread, and the like
potatoes are good and oatmeal

and as long as you dont get too much sugar will be fine too

Posted by: Vieope

Quote:

Originally posted by Yeah Buddy!
I want to lift low-rep and heavy to keep my strength, but then again thats not optimal for a shedding bodyfat.

Have you lost your mind ?

Diet, that is it.

Posted by: JerseyDevil

To lose weight, concentrate on your diet and keep lifting heavy with low reps. Unfortunately, losing weight and gaining mass does not go hand in hand, and is next to impossible to do. Cardio can strip as much muscle as it does fat, so I would avoid it except for maybe a 20-30 minute walk, 3 times a week.

Get your bodyfat measured, and focus on losing fat, not so much overall weight. Also lose the weight SLOWLY. This will help you to retain strength.

Posted by: OmarJackson

um..... apparently you guys aren't familiar the fat-loss training method which utilizes high levels of growth hormone production. growth hormone burns fat and builds muscle, and high levels of growth hormone are produced by high levels of lactic acid in the muscles, and lactic acid is produced with high reps (8-12) and short rest times. Not exactly the type of training you would use for strength (1-6 reps, long rest times). I know that i can lose fat while still lifting very heavy by cleaning my diet and adding cardio, but low rep training is not the optimal training method if fat loss is your primary goal.

don't mistake that i'm one of those idiots that says high-rep training is good for losing weight because it "tones" the muscle. i laid out a completly different reason why high rep training is better.

Posted by: HoldDaMayo

"high levels of growth hormone are produced by high levels of lactic acid in the muscles"

this is incorrect... I don't know who or where you heard this, but it's simply not true...

high reps are good for mixing up your training occasionally as well as building endurance...

You'll get your high levels of growth hormone by doing squats, deadlifts, benchpress and all the core compound lifts...

Posted by: Premo55

^^
Actually it is true. Men's Health and Men's Fitness models use a very intense workout that mixes cardio and compound movements with very little rest in between sets, ie they will do a set of 8-12 squats, followed immediately with 8-12 pull ups...it produces HUGE amounts of lactic acid and strips the body fat because it releases masses of growth hormone, spurs lactic acid release, challenges the cardiovascular system to no end and punishes the central nervous system, which apparently simultaneously increases strength, causes hypertrophy and causes body fat to drop.

The premise for this trainign is you train in a way that forces GH to engorge and enter your muscle cells by stimulating lactic acid release, and create an afterburn effect that is far superior to aerobic exercise (because the damage you will do to your nervous system and the shock you will inflict on your muscles will create a large energy demand to repair them), similar to HIIT training, but with weights, eliminating the possibility of catabolism. By using the hardest compound exercises, you also stimulate testosterone surges.

I read about this style of training, termed "Meltdown", somewhere, it was written by Don Alessi, I think. Tried it once, had me puking all over the place and sweating like an idiot. Don't think I'll try it again anytime soon.

On the real though, always do your research before you say something is 'untrue'. Nothing in fitness and fitness nutrition is necessarily 'untrue', except for spot reduction, there are new discoveries every day, and besides, everyone's body is different....we all know much less than we think we do, which is why we're on this board to learn everyday.

Peace.

Posted by: JerseyDevil

Do you have links to this training method and controlled clinical trials? Hey I'm open minded.

But fact is, if this really works, then it would be the bodybuilding breakthrough of all time. To lose fat, gain strength, and increase muscle mass simultaneously is the reason why people use AAS, PH, and PS compounds.

Color me skeptical, though I'm hoping like hell its true.

Posted by: aztecwolf

yeah, do you have a link, i think i might wanna give it a try, i like this throwing up business

Posted by: OmarJackson

Quote:

I read about this style of training, termed "Meltdown", somewhere, it was written by Don Alessi, I think. Tried it once, had me puking all over the place and sweating like an idiot. Don't think I'll try it again anytime soon.

so, this training method is intense to say the least. But what were your results like while on it? was it really as good as it is in theory?

Posted by: Premo55

Very intense. I definitely felt the burn when I gave it a try, but you have to be SUPREMELY conditioned before you give it a try, and be ready ot give your CNS a steady pounding.

Jersey, I think it works, but probably is not the greatest way to GAIN LBM. I'm sure you will be putting on a few poudns in the beginning because of the shock you are placing on your system, but I think it's more of a cutting programme that maintains LBM.

if you want to read about the training protocol, I believe it is on www.t-mag.com do a search on the site for Meltdown Trainign...there are three installments, each one more refined than the last, but to read about the scientific premise on it, read the first installment.

Peace.

Posted by: OmarJackson

http://www.t-mag.com/nation_articles/190fat.html

http://www.t-mag.com/nation_articles/173melt.html

for those interested, these two articles address this specific training philosophy.

personally, i didn't like the choice of excercises the authors recommended, but it is interesting, at least in theory.

Posted by: Flex

Yeah Buddy- i just wanted to say "LIGHT WEIGHT.........Nuttin but a peanut"

Posted by: OmarJackson

Quote:

Originally posted by Flex
Yeah Buddy- i just wanted to say "LIGHT WEIGHT.........Nuttin but a peanut"

lol. in the immortal words of Ron Coleman:

"how you do dat dere?" and "evry body wanna be a bodybuilder, but don't nobody wanna lift no heavy ass weights"

yea, i know my handle is n00bish as hell, but still, Ronnie Coleman is the man, and that movie still gets me motivated to lift, no matter how many times i've seen it.

Posted by: Paynne

I just started a program like this. It changes sets/reps/splits every week, it's mostly in the 6-12 rep range though. Lots of compound movements. Once a month there's a week of full body workouts. Short rest times for the most part. A little too much HIIT for me with 5 times a week. I'm on a 500 cal per day deficit.

I'm giving it a go but keeping a careful eye on my LBM. Being an ectomorph I can't afford to lose too much. If it plummets too fast I'll modify as needed.

Posted by: Premo55

So you're an ecto and you do HIIT 5 times a week? WTF?

Peace.

Posted by: Paynne

Quote:

Originally posted by Premo55
So you're an ecto and you do HIIT 5 times a week? WTF?

Peace.

yeah I know. I'm just following the plan right now. That's the first thing I'll change.

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help! i'm turning into a fat keg!

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