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Please give me feedback on my diet/exercise regime
- Thread starter Kenny537
- Start date
I 2nd the fish oil recommendation. If you aren't going to do it then you should be taking a lot more flax, conversion isn't anywhere near as good.
I don't agree with Built on the protein is protein point. I've read a number of studies showing usage of one protein (Whey) vs. multiple types (Whey+Casein) of protein and diversity always pulls out ahead in fat loss and lbm gains. Granted the individuals in the studies were overweight to begin with..
I don't agree with Built on the protein is protein point. I've read a number of studies showing usage of one protein (Whey) vs. multiple types (Whey+Casein) of protein and diversity always pulls out ahead in fat loss and lbm gains. Granted the individuals in the studies were overweight to begin with..
Diversity pulls ahead because of satiety issues, Life. Protein powder as a nutritional supplement is protein powder. And the research shows that whey used as a preload works to promote satiety when followed by a solid meal.
By the time I got my abs to look that way, I was so damned hungry I'd have licked it off myself!
Get a little wider, turn your toes out further and go a hell of a lot deeper. You may have flexibility issues but keep working at it. You'll know when you're deep enough because you'll "bounce" back up.
You might not be able to bounce back up, it depends on how deep you can go. When you bounce it is because you've loaded your hamstrings, you might just be relying on your quads for the time being. If that is the case you won't "bounce," go up and down like normal until flexibility increases. And yeah I meant your feet, everyone is different. I have to go pretty wide before my hips "open."
Best thread ever award to this 1, also built I have so much respect for you and your guidance: u also crushed myths I has heard about every 3 hours eating and macros. Crushed by built
Kenny great job on listening and losing weight! !!
Trust this info Is priceless
Kenny great job on listening and losing weight! !!
Trust this info Is priceless
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Okay, I watched your form vid (next time use youtube btw), and you're not sitting back far enough.
Try this. Grab a dumbbell or a plate (25 lbs ought to do it for now) and perform a goblet squat. See how far you go down? Weight is through your heels. That's how a barbell squat should feel. Get rid of the pad, hold the barbell lower down on your trap, it won't hurt and the position won't force you to do a good morning.
But try the goblet squat first to get the form. PS you don't need a belt.
Click my "getting started" sig to see a goblet squat.
Edited: or click here: http://www.crossfit.com/discus/messages/22/20544.jpg
Try this. Grab a dumbbell or a plate (25 lbs ought to do it for now) and perform a goblet squat. See how far you go down? Weight is through your heels. That's how a barbell squat should feel. Get rid of the pad, hold the barbell lower down on your trap, it won't hurt and the position won't force you to do a good morning.
But try the goblet squat first to get the form. PS you don't need a belt.
Click my "getting started" sig to see a goblet squat.
Edited: or click here: http://www.crossfit.com/discus/messages/22/20544.jpg
Built's on the money here with the goblet squat and form. One thing you need to know is to start relatively light and let the weight grow without sacrificing form above all else. She informed me also a few years back that for my structure and height, front squats are better suited for me. I love them, and pull them from the floor to make it a bit more challenging.
Definitely. I was so lost in the beginning of this thread and Built and everyone else were and still are very patient with me, and helped me tremendously. Marat also really helped me in convincing me to get rid of p90x, and I'm really glad I did!
I posted that I was 172 on Sept 5th and I'm down to 158 now, and I think it's pretty much fat. It's been a solid 2lbs/week. I just can't wait until I start seeing my abs and then start bulking eventually.
I did do goblet squats for at least an entire month. I dropped them because it was hard to grip the larger dumbbells.
I'll drop down the weight and try doing them again and then try to manipulate that feeling into the barbell squats.
I'll try to improve on this based on what you guys are advising and post a video in a week or two. Hopefully you see an improvement - thanks!
Built - I asked you last month how long I should continue this workout, and you told me to do it for another month. It's been a month and I am wondering what you think at this point. Should I continue this? Or should I move on to the Patrick Ward workout in your blog (Got Built? KISS Workout) Or should I give Starting Strength a try?
Correct me if I am wrong, but the primary reason I am currently weight lifting is simply to preserve my existing muscle tissue while my diet is doing most of the fat burning via the calorie deficit. As my only method of keeping track of this is the mirror (I hate calipers!), I would not really be too sure right away when my current workout is starting to be less effective and I am losing some muscle along with the fat.
On another note, I am planning on having some general bloodwork done this Saturday. Still not sure if I need to make any special testing requests. I am going to try to test testosterone levels assuming it is not very expensive.
Thanks!
Correct me if I am wrong, but the primary reason I am currently weight lifting is simply to preserve my existing muscle tissue while my diet is doing most of the fat burning via the calorie deficit. As my only method of keeping track of this is the mirror (I hate calipers!), I would not really be too sure right away when my current workout is starting to be less effective and I am losing some muscle along with the fat.
On another note, I am planning on having some general bloodwork done this Saturday. Still not sure if I need to make any special testing requests. I am going to try to test testosterone levels assuming it is not very expensive.
Thanks!
Here is where I am at right now:
Squats/Romanian deadllifts - I went back down from 70lbs to 50lbs in order to fix my form.
Weighted Chins - I can now do about 6 reps of pullups per set - I only do 2 sets though, and during my 3rd set I do 8 negatives. My grip is a split between palms facing me and palms not facing me.
Arnold Press - I switched these from sitting to standing. So I am still on 35 lbs (3 sets of 5)
Dumbbell row - 55 lbs, 3 sets of 5
Low incline - 40 lbs, 3 sets of 5
Bosu ball crunches - This one is sort of weird - I usually use a 35 lb plate.. but I don't feel like any rep amount I give you would be accurate as the intensity of this exercise varies depending on where your butt is relative to the bosu ball. I usually keep moving my butt around until I find the right intensity.
Squats/Romanian deadllifts - I went back down from 70lbs to 50lbs in order to fix my form.
Weighted Chins - I can now do about 6 reps of pullups per set - I only do 2 sets though, and during my 3rd set I do 8 negatives. My grip is a split between palms facing me and palms not facing me.
Arnold Press - I switched these from sitting to standing. So I am still on 35 lbs (3 sets of 5)
Dumbbell row - 55 lbs, 3 sets of 5
Low incline - 40 lbs, 3 sets of 5
Bosu ball crunches - This one is sort of weird - I usually use a 35 lb plate.. but I don't feel like any rep amount I give you would be accurate as the intensity of this exercise varies depending on where your butt is relative to the bosu ball. I usually keep moving my butt around until I find the right intensity.
A plate a side? Is that weightlifting lingo 
? Do you mean 45 lbs on each side?
I have not tried Olympic bar corner presses. I can try and learn it though. You recommend that I try those out instead of the Standing Arnold Presses?
Lol I just read my last sentence from my last post - I sure hope that doesn't come back to haunt me!
? Do you mean 45 lbs on each side? I have not tried Olympic bar corner presses. I can try and learn it though. You recommend that I try those out instead of the Standing Arnold Presses?
Lol I just read my last sentence from my last post - I sure hope that doesn't come back to haunt me!
A plate a side? Is that weightlifting lingo
Yes. And she'd probably prefer the corner presses to arnold's too
Especially considering there are eighteen thousand variations of "arnold's".
Okay I checked it out. The pictures give me an idea what to do - but I usually also like to follow along a youtube instructional video the first few times I do a new exercise.
Unfortunately, google/youtube does not agree much with "Olympic bar corner press". Are there alternative names to this exercise? What is the most common thing that it is called?
Haven't been able to find any good instructional videos.
Unfortunately, google/youtube does not agree much with "Olympic bar corner press". Are there alternative names to this exercise? What is the most common thing that it is called?
Haven't been able to find any good instructional videos.
a better site to check out is ExRx (Exercise Prescription) on the Net I dont like some of the YouTube videos because the form done on the YouTube videos suck.
Thanks for the link jugger.
I never thought I would say this but I think I am losing weight too rapidly! At least for the last week. I have lost 4+ lbs in 4 days. I would normally not have a problem with this, but I think it's partially muscle loss.
Weighed myself today and I am down to 152.2
About 2 months ago I believe I started at 172. I started keeping track Oct 1st, basically just weighing myself every time I went to the gym - here is how it went:
10/1: 166
10/7: 164.5
10/10: 163
10/12: 162.2
10/14: 163
10/21: 160
10/23: 159.3
10/26: 158.8
10/28: 159
10/30: 157.4
11/2: 156.6
11/6: 156.4
11/10: 152.2 (today)
I have been going at around 1500 cals (1600-1700 on workout days)
I am guessing that the huge drop is a combination of eating carbs this past weekend (whoosh), which is fine... but also it hasn't been a good week for me at work the past 7 days (stressful and depressing!) and I wasn't following my diet as well I should have. That is not to say I was eating more, but less actually - and also skipping/slacking on a couple workouts. That's probably the reason why this happened but I thought I would post anyway to be safe.
Everything is back on track now diet-wise so hopefully I don't lose weight this rapidly anymore! (unless it's all fat loss). Should I eat a little more calories? I finished my workout today but I felt a little dizzy and maybe a mild headache (still sort of do) while doing it so I didn't lift as much weight. It may just be because of the EC stack that I started a couple weeks ago. I am still not dosing to the full 60/600 (E/C) that Lyle recommends, but 40/400 usually, if that.
I never thought I would say this but I think I am losing weight too rapidly! At least for the last week. I have lost 4+ lbs in 4 days. I would normally not have a problem with this, but I think it's partially muscle loss.
Weighed myself today and I am down to 152.2
About 2 months ago I believe I started at 172. I started keeping track Oct 1st, basically just weighing myself every time I went to the gym - here is how it went:
10/1: 166
10/7: 164.5
10/10: 163
10/12: 162.2
10/14: 163
10/21: 160
10/23: 159.3
10/26: 158.8
10/28: 159
10/30: 157.4
11/2: 156.6
11/6: 156.4
11/10: 152.2 (today)
I have been going at around 1500 cals (1600-1700 on workout days)
I am guessing that the huge drop is a combination of eating carbs this past weekend (whoosh), which is fine... but also it hasn't been a good week for me at work the past 7 days (stressful and depressing!) and I wasn't following my diet as well I should have. That is not to say I was eating more, but less actually - and also skipping/slacking on a couple workouts. That's probably the reason why this happened but I thought I would post anyway to be safe.
Everything is back on track now diet-wise so hopefully I don't lose weight this rapidly anymore! (unless it's all fat loss). Should I eat a little more calories? I finished my workout today but I felt a little dizzy and maybe a mild headache (still sort of do) while doing it so I didn't lift as much weight. It may just be because of the EC stack that I started a couple weeks ago. I am still not dosing to the full 60/600 (E/C) that Lyle recommends, but 40/400 usually, if that.
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You didn't drop muscle. You dropped glycogen.
Why have you been eating so few calories? What is maintenance for you? For most reasonably fit, non-obese people, maintenance is around 15 x your bodyweight, so around 2300 is likely. How much more do you intend to lose?
Why have you been eating so few calories? What is maintenance for you? For most reasonably fit, non-obese people, maintenance is around 15 x your bodyweight, so around 2300 is likely. How much more do you intend to lose?
Well that's good news that you think it's not muscle loss! Yeah, that calculation is pretty much what I did for maintenance based on what you said earlier. I just multiplied my body weight by 14 and just assumed it was near there. I have never tested it though by counting calories. So right now 152 x 14 = 2128.
I guess I am/was in too much of a deficit. It's probably closer to a 30% deficit than a 20%.. . assuming maintenance is 2150-2300. Probably not a good thing, right? I think Lyle defined large deficits as 25%+.
The only problem is that when I get to the 1500-1600 mark, my macros already look good. I'm already at the moderate amount of fat (around 50g) and I am at 50-70g carb depending on if it is a workout day or not. And then I am usually around 180-200g protein.
I know that calories take precedence over macro-nutrients though. So the only way to increase calories is by protein - because I figure I'll have better results if I keep carbs/fat around the current levels. And it's just hard with being a vegetarian. I can only gulp so many cups of liquid egg whites!
As for how much I intend to lose - I was going to lose as much as I could until my body fat% was at a point where I can see abs. I kind of thought that's what you were recommending based on previous posts, but I was planning on asking you this anyway. Should I just keep cutting until I see my abs? I have marginally less belly fat than when I started, but there is still a good amount there and I feel like I still have a while to go before it's all gone.
I guess I am/was in too much of a deficit. It's probably closer to a 30% deficit than a 20%.. . assuming maintenance is 2150-2300. Probably not a good thing, right? I think Lyle defined large deficits as 25%+.
The only problem is that when I get to the 1500-1600 mark, my macros already look good. I'm already at the moderate amount of fat (around 50g) and I am at 50-70g carb depending on if it is a workout day or not. And then I am usually around 180-200g protein.
I know that calories take precedence over macro-nutrients though. So the only way to increase calories is by protein - because I figure I'll have better results if I keep carbs/fat around the current levels. And it's just hard with being a vegetarian. I can only gulp so many cups of liquid egg whites!
As for how much I intend to lose - I was going to lose as much as I could until my body fat% was at a point where I can see abs. I kind of thought that's what you were recommending based on previous posts, but I was planning on asking you this anyway. Should I just keep cutting until I see my abs? I have marginally less belly fat than when I started, but there is still a good amount there and I feel like I still have a while to go before it's all gone.
Increase the fats. I like mine at around 80-120g daily - almost as high as my protein intake, actually. In a short while, you might want to consider transitioning into a maintenance phase, where you gradually bring up calories while increasing your training volume. Might help you recompose a bit, plus training while well-fed feels marvelous!
So for fats - do you have any recommendations on what to eat to increase them? My primary sources right now are walnut, avocado, fish oil, and tofu.
Okay - so gradually increase calories and training volume in order to go to maintenance? I think I understand how to do that, but I am still not clear on why you recommend to do this. Shouldn't I lose as much fat as I can right now?
Unless you are recommending easing back to maintenance only temporarily. Maybe for a few weeks? Are you thinking of something similar to Lyle's "full diet breaks"? Where carbs are 100-150 and I eat at maintenance for a while? He recommends this to raise thyroid/leptin and lower cortisol, and for psychological reasons. But I believe he would recommend to do it for at least a month for someone like me.
Okay - so gradually increase calories and training volume in order to go to maintenance? I think I understand how to do that, but I am still not clear on why you recommend to do this. Shouldn't I lose as much fat as I can right now?
Unless you are recommending easing back to maintenance only temporarily. Maybe for a few weeks? Are you thinking of something similar to Lyle's "full diet breaks"? Where carbs are 100-150 and I eat at maintenance for a while? He recommends this to raise thyroid/leptin and lower cortisol, and for psychological reasons. But I believe he would recommend to do it for at least a month for someone like me.
natural peanut butter, coconut/macademia nut/olive oil, steak, salmon
