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help , opinion please!!
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Posted by: raider6969
i started training again,3 weeks ago, after 2 months off(knee surgery). in the first 2 weeks i just went to the gym and did some light training ,just for my muscles get used to training again. this, the 3rd week i started trainbing heavy. the problem is that during the 2 months off, i gained too much fat from sittingn down,not beeing able to walk. throughout the 2 months off i was eating 3000 cals per day.i know weight 260 lbs, 6 feet tall . i was planing to do a 4 week bulk - 4 week cut diet. is this a good idea?how will i ever lose al the fat if i dont do a 4 months cut?
Posted by: atherjen
well since your bodyfat is now increased I would focus on trying to shed that IMO, and then consider a bulk. why add possibly more fat over extra fat you have now gained?
lift hard, get back into being more active, keep a clean and Im sure that strength will regain and shed fat in the process.
Posted by: raider6969
to lose all the fat , it will take me a very long time. in the 2 months i was off, i got ,of course ,alot weaker. if i go on a cut, wont i lose more strength and muscle?
Posted by: atherjen
not necessarly, there are diets out there that aid in retaining muscle(even gaining some in the process) and shedding fat.. while also keeping strength up.
it may be of your interest to read up on Twin Peaks Carb Cycling diet(check the stickies)..many here have been very successful with it 
Posted by: raider6969
to cut , i will take my bodyweight (260) *10=2600?
and from 3100 i gotta drop 250 per day every week with a ratio of 50% protein ,25% fat,25% carbs?
u gotta do carb up every 4 days?
Posted by: jaim91
If you're training heavy, do you think 65% protein would be too much?
Posted by: raider6969
50% not 65%
Posted by: jaim91
What do you mean, "carb up every 4 days"?
Posted by: raider6969
thats what i read, to carb up every days on a low carb diet.
i weight 260 lbs. i eat 3000 cals per day. i calculate my maintenance(*15) is 3900. i wanna start cutting, do i start at 2750 cals per day?
Posted by: jaim91
I would say so...and what are you trying to get down to....you can always try a carb cycle which means you put in the days you want to "carb up" eg. go for a low day, then a no day, then a no, then a low, then high...and repeat. Or, low/no/high/low/no/high
Posted by: raider6969
im just trying to lose the fat around around my stomach which i cant stand looking.
if i start at 2750 cals per day, would it be too low,since il be droping 250 cals /per day ,every 1 week?
Posted by: jaim91
That the reccomended amount...otherwise, your body will starts hoarding it, which you know. Start dropping today until you get to what is it, 2000? And then your body will be used to it, so you can maintain...
Posted by: raider6969
i shouldnt go below 2000 cals per day?
Posted by: Akateros
I should say, at your bodyweight, 2000 calories per day is far, far too low, and will put you into the metabolic cold-room post-haste. 2000 calories per day is recommended as a maintenance diet for an active woman of half your bodyweight, my friend -- get some perspective here!
You do not need to suffer overwhelming starvation to lose weight, and that will in fact be counterproductive. The keys are consistency, high-fibre, whole, clean foods, and as much of a lack of cheating (preferably none) as you can manage. You will NOT be able to manage it if you are starving yourself, which will only cause craving and binging.
Posted by: raider6969
i am planning to eat clean food, and once a week eat my maintanance. i started this week at 2750 cals per day. i should keep it there and for how long?
Posted by: Akateros
What is your diet like right now? Squeaky spotless? Personally, when I started cutting, the first thing I did was left my cals where they were, and ousted every bit of crap from my diet. Eased into it, so to speak. Just doing that, I lost an encouraging several pounds in a couple weeks -- granted, all water, probably, but very cheering.
Only after that did I reduce calories -- and really, very little, a mere couple of hundred. Tweaks happen when things stop working. If you lose NO scale weight and NO fat* in a full week, then consider a change. Note that you may well see results from strategies that are NOT a calorie drop, such as dropping carbs from all post-lunch meals, for instance; or starting to carb-cycle if you weren't before.
Second note, about *FAT: when I started to cycle carbs, my bod responded with some gratifying recompositioning. I lost no poundage in a month, but in that month, I dropped about 2% bodyfat, and showed definite changes in the mirror. If that is happening, it is ALL GOOD. Do not fuck it up by dropping your cals because the scale's not budging and you think you "aren't losing"!
Posted by: raider6969
my diet since is clean, well i started yesterday, but i will remain clean. but i dropped from 3000 to 2750 cals per day.i added cardio, which ill do 3 times a week, 75-85% of max heart rate. what ur saying is i should stay at 3000 cals a day,eat clean, check body fat % and then drop cals?
Posted by: Akateros
That's what I'm saying, especially if you're adding cardio (remember, that's creating a caloric deficit as well). However, I am all about the slow and steady, and the easy-on-the-body-and-psyche weight loss.
Posted by: raider6969
i will do that, will i see strenght loss in weight training?
Posted by: Premo55
I don't think you should do cardio right from the get-go, just clean up your diet as much as you can first, as Akateros said, then take 150-250 calories out every time you see a plateau happen. When you hit 2500 or so, I'd say that's when you would need to start doing some cardio. How did you gain so much fat in 2 months eating less than your maintenance?
Peace.
Posted by: Akateros
Question is what one eats. I can gain fat like a feedlot hog eating five hundred under my maintenance if enough of that comes from chocolate... or other combinations of sugar and fat. (There is a Dairy Queen far too damn close to my house.)
A calorie is a calorie, my ass. I have the food and weight logs to argue that, at least in my bod.
Posted by: jaim91
Personally, I find that the only way I can gain weight is if I do it through junk food (Akateros - I sympathize. I walkt o the DQ near me every night). I can still pull it off though at 16 years old...
Posted by: raider6969
i gained al the fat coz of my knee surgery (acl) ,i was inactive for a long time. and some bad food.
Posted by: jaim91
How has it been so far? Have you opted to cut the 250 cals, or stay at 3000 but eat cleanly?
Posted by: raider6969
i have been on a cut for 3 weeks now, eating 3000 cals per day, 50% protein, 25% carbs and 25% fat. i lost 1.8 lbs in the first week, 1.6 in the second week. in the 3rd week i didnt lose anything, i even gained. when i started this diet my muscles were weak , from taking 2 months off to recover from a knee operation.could it be that my muscles got bigger, the reason y i gained weight in the 3rd week? i see less fat around my waist though.
do i now need to drop cals ?
Posted by: jaim91
I would say so...go with the recommended 250 cals per day drop, and keep up with the cardio (VERY IMPORTANT), and weight training.
Posted by: raider6969
ok,thanx
Posted by: ilmartelo
Does eating late at night bust your diet? I am usually hungry around 1-2 am and will eat a lean protein like turkey breast or unbreaded chicken cutlet. Sometimes the only meat I have availible will be 95% lean sirloin ground beef. I dont eat carbs after 9pm.
Is there a more effective way of satisfying my late night hunger?
Thanks for the help.
Posted by: jaim91
Go to sleep earlier so you don't think about it...
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help , opinion please!!
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