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Looking to get lean and have some questions

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Posted by: Forbidden

Hey all,

I just wanted to take this opportunity and say that I am new here and so far I have had a great time reading about all different aspects of weight training. Very informative!

I need some information and not really sure where else to turn too so hopefully you guys can give me some input.

I am 5'11, around 175lbs. My physique is trim, I am not really looking for a lot of mass. Just want to show some more definition at this point. From those that I have talked too and from what I have read here it seems the only way for me to get a bit more lean is to change my diet. I will come back to this ...

Currently I workout approx 6-days a week. I start out with a 1 mile run and then go straight into some weights. My workouts are about 30-min or so a day.

Now to my questions =)

1. Does it really matter if I run before I lift or should it be the other way around?

2. Should I increase my running time daily or do an extra long run 2-3 times a week to say 3 miles?

3. My meals aren't nearly as regimented as the ones I read on here.

Overall I try to watch what I eat and be mindful of portion sizes and such. I do eat small multiple meals a day. My largest meal being my dinner. For snacks I will have some low fat yogurt with some blueberries, or I will make a salad with some home made dressing or have some special K. Are these good choices? What other simple small snacks would you recommend -

4. If I do run in the morning is it recommended that I do it without eating prior too and just waiting until after?

5. My biggest vice that I am now cutting out is my ice coffee that I would drink daily. The cream and sugar are probably killing me lol. Is there a substitute you would recommend for the cream (skim milk?) and sugar for those days that I want my ice coffee.

Any information would be greatly appreciated. Thanks!


Posted by: Built

1. Yes, it matters. You're burning off blood sugar and glycogen before you do anaerobic activity. Guess what the fuel substrate is for anaerobic activity?

2. Neither. Leaning out is a product of weight loss combined with muscle-retention. In lay terms, that means eat less, but lift heavy stuff.

3. Multiple meals or just a few big ones doesn't matter a hoot. Track what you consume over the course of the day: FitDay - Free Weight Loss and Diet Journal ; to lose, eat less than this, being mindful to keep protein and fat as high as your calories and comfort allow.

4. No need to run empty. No need to run at all if you're trying to cut up.

5. Have your iced coffee. Budget for the calories and pay for them with some of the food you would have otherwise consumed. See point number 3 to see the importance of tracking your intake.

Good luck.


Posted by: Forbidden

Ok, so once the blood sugar and glycogen get burned off, I am eating into muscle? If that what you're saying, you recommend I run after I lift?

I will definitely check out the software online and use it. Approx how many calories should I look to intake per day? Can you explain keeping the fat as high as the calories will allow please.

Thank you! I will be sure to post any other questions.


Posted by: Built

Did I say anything about eating into muscle?

The problem is that you are using up the fuel needed to perform anaerobic work. At best, you'll have a shitty workout. At worst, you'll be tired and lift with poor form - which may leave you more prone to injury.


Posted by: Emmett52

i usually run about 1.5 km in 6 mins before weights to warm up, if im sweating coming off the treadmill have i done more harm than good, and should i do less to warm up then?


Posted by: Built

Quote:
Originally Posted by Emmett52 View Post
i usually run about 1.5 km in 6 mins before weights to warm up, if im sweating coming off the treadmill have i done more harm than good, and should i do less to warm up then?
Running is excellent warmup - for running. It's sub-optimal for lifting. Maybe try a dynamic warmup instead. I have one written up on my blog if you'd like to give it a go.

Got Built? » Open Source Fitness - Get started here Click on "high intensity interval foreplay"


Posted by: jhawkin1

I see you are trying to see more definition...my advice to you would be to focus more on your diet, with eating more fibrous veggies, lean proteins, and working on what you snack on throughout the day. My favorite snack is a scoop of whey (see if it fits into your daily protein intake), or my other all-time favorite are just a handful of almonds.

I have been in a cutting phase for about 3 weeks now, and what I found to really work for me is to eat more salads (mostly with spinach, and broccoli) and add chicken breast to my salads (lean protein). The salad will fill you up and keep your appetite down for a longer period of time, or at least that has worked for me. I only carb up pre workout (oats with my whey shake) and post workout (2 scoops whey with an apple) . Hope this helps!


Posted by: jhawkin1

Also suppl. with fish oil, I take 2 capsules (1,000mg per capsule) 3x a day with my major meals. I also eat 5-6 meals a day. Last meal consists mainly of healthy fats (nat peanut butter/almonds) and lean protein (whey) with calories not exceeding 400.







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