quick question about diet.

[Lacey12]

Calorie Intake to Lose Weight

Do the BMR calculator, then the Harris Benedict calculator. That will show you your maintenance intake. If you are stuck at a certain weight, and find that you are below your maintenance, it means that your body has slowed down your metabolism to use up exactly what your eating. Slowly increase your calorie intake up to your maintenance, and keep it there for some time.. maybe a couple weeks. If you maintain weight, and feel comfortable, drop 300 calories, start doing some cardio and continue lifting weights. Do compound movements (squats deadlifts bench ect ect). Try a few weeks heavy weight low rep. If you like it role with it, if you don't try lighter weight higher rep. Remember its always good to change it up either way. Lift heavy for 3 or 4 weeks, try a weak of lighter weight higher rep.

Personally I have found that muscles get bigger with heavy weight lower rep, but everyone is different. Remember, don't let your form slip to lift a heavier weight than you can handle.

I did the tests and i got my maintenance level. Ill try out what you suggested. Thanks

 

[Merkaba]

So for all you kids out there in TV land, you want to drop weight fast?

• Run a caloric deficit, drop your protein as you drop your calories (the dietary ratio approach to dieting deems this is the case unless you choose "bulking", "cutting" and "maintenance" ratios for your setup)
• Train in high reps with short rest breaks to burn more calories and to convince the body that there is in fact no need for big muscles. That way you'll drop less fat and more muscle than you would have if, on the same deficit, you consumed more protein and performed low-rep heavy compounds.

More definition is a product of FAT loss, not WEIGHT loss. YOu were pushing him toward old-school dogma that works best on steroids. He's natty.


Thank you for the apology.

God I have to tell people this every fucking day in the gym! AKA The Biggest Loser show.

 

[Built]

So for all you kids out there in TV land, you want to drop weight fast?

• Run a caloric deficit, drop your protein as you drop your calories (the dietary ratio approach to dieting deems this is the case unless you choose "bulking", "cutting" and "maintenance" ratios for your setup)
• Train in high reps with short rest breaks to burn more calories and to convince the body that there is in fact no need for big muscles. That way you'll drop less fat and more muscle than you would have if, on the same deficit, you consumed more protein and performed low-rep heavy compounds.

More definition is a product of FAT loss, not WEIGHT loss. YOu were pushing him toward old-school dogma that works best on steroids. He's natty.


Thank you for the apology.

God I have to tell people this every fucking day in the gym! AKA The Biggest Loser show.

I find that show so beyond offensive it's excruciating. I hate it that people are encouraged to believe it's supposed to be ridiculously hard to achieve the extremely modest results most people are after.

Calorie Intake to Lose Weight

Do the BMR calculator, then the Harris Benedict calculator. That will show you your maintenance intake. If you are stuck at a certain weight, and find that you are below your maintenance, it means that your body has slowed down your metabolism to use up exactly what your eating. Slowly increase your calorie intake up to your maintenance, and keep it there for some time.. maybe a couple weeks. If you maintain weight, and feel comfortable, drop 300 calories, start doing some cardio and continue lifting weights. Do compound movements (squats deadlifts bench ect ect). Try a few weeks heavy weight low rep. If you like it role with it, if you don't try lighter weight higher rep. Remember its always good to change it up either way. Lift heavy for 3 or 4 weeks, try a weak of lighter weight higher rep.

Personally I have found that muscles get bigger with heavy weight lower rep, but everyone is different. Remember, don't let your form slip to lift a heavier weight than you can handle.

Good advice on the cutting - train heavy most of the time, do a backoff week once in a while to deload so you don't get injured. Figure out your maintenance, drop calories slowly. To the OP, you may find it simpler to simply assume your maintenance is about 14 or 15 times your bodyweight. Personally, I prefer to track = then you KNOW. But ultimately, you're going to have to drop from somewhere, monitor your results and adjust accordingly.

With regard to the lifting - muscles DO get larger when challenged with heavy weight, but that's with extra calories. The OP here is cutting. He's not going to grow big muscles on a cut - but if he's smart and trains heavy, he might be able to KEEP 'em this way!

See, I wouldnt like to drop muscle at all, i want to maintain what i have at the moment and cut the fat. How abouts would i do that

If you re-read my post, you'll see that I told you:

...in a deficit, heavy lifting PROTECTS mass.

<snip>

In a deficit, heavy lifting slows WEIGHT loss but accelerates FAT loss.

<snip>

More definition is a product of FAT loss, not WEIGHT loss.

Here's what I would suggest: figure out your maintenance using any of the estimation methods suggested above, and drop your calories by about twenty percent.

Train in a full-body split three days a week:
Squats
Cleans, clean and press or push press
Deads
Chins
Bench

Three sets of 5-8 reps for each movement, then do twenty minutes on any cardio modality you like. Ease into interval work as your cut progresses, and when you stall out, bump this thread for suggestions.

Happy cutting!

 

[Motorcycled00d]

Yeah, I meant in regard to keeping his muscle mass, not gaining more.

Just make sure to change it up every few weeks. Your body acclimates itself to workouts quickly, and wants to stay in a state of homeostasis, so it will adapt accordingly.

 

[Motorcycled00d]

Ahhhh cleans. A dreaded lift by many, loved by me

 

[Built]

Yeah, I meant in regard to keeping his muscle mass, not gaining more.

Just make sure to change it up every few weeks. Your body acclimates itself to workouts quickly, and wants to stay in a state of homeostasis, so it will adapt accordingly.

Note that the changes can be very subtle - changing the workout order or rep range can be sufficient. There is no need to overhaul your workouts every few weeks - although it can be helpful to have two or three workout plans among which to alternate.

 

[Skib]

I find that show so beyond offensive it's excruciating. I hate it that people are encouraged to believe it's supposed to be ridiculously hard to achieve the extremely modest results most people are after.

so true, I never really thought of it that way.

 

[Motorcycled00d]

Yep, small changes work wonders.

One week ill do 8 sets of 3, the next 4 sets of 6, the next 5 sets of 8, the next 3 sets of 12. And usually if I'm doing 4 workouts, ill do two exercises with one rep range, and 2 with another.

Some people will hate it, some will love it. It'll hit your fast twitch and slow twitch muscle fibers, so you'll be working your muscle in various ways.

You will find what you like, and what works best for you though, just try something for a month, if you don't like it change it. Just don't completely change your routine every week.

 

[HCG Diet]

So Far I have heard only about the diet which will help us to lose weight but can you recommend me a diet which can help me to gain muscles.

 

[Merkaba]

So Far I have heard only about the diet which will help us to lose weight but can you recommend me a diet which can help me to gain muscles.

you just do the opposite of losing wieght! Add about 20 to 25% more calories over your maintenance and workout heavy.

 

[Motorcycled00d]

Simplest, least technical way to think about diet:

Your body needs a certain amount of calories to get you through your day and maintain weight, size, energy, health. (Maintenance caloric amount)

Take away a couple hundred calories and your body needs to find another source of energy to compensate, so it uses your bodies energy reserves and source of insulation (fat)

Add a few hundred calories and lift heavy weights properly, and the excess calories will be used to repair the muscles you used to lift the weight. I guess you could think of the muscle like a callus. You damage the muscle(good damage), your body repairs it, and during the repair makes it a little bigger. By lifting the heavy weight, your muscles are forces to be used, damaged, and repaired (with the energy from excess calories) so it can get bigger and stronger to lift the heavier weight.

Genes obviously play a huge role in how big and what your muscle looks like, but thats a whole other topic.

P.S. Don't think that by eating 2000 calories less than your maintenance you will lose weight super fast, it will just make your body use less calories and function poorly. Your metabolism will slow down, and it will get you no where. And if bulking, you'll gain fat. Gradually lower or raise your intakes until you get the desired effect.

GL

 

[Merkaba]

ok but its not all about damage and repair though and I think this is why people do a massive amount of overtraining.

Its also about steering and partitioning and the body's desire to overcompensate in order to NOT damage and need to repair.

 

[Motorcycled00d]

Well, I was addressing the diet aspect of it. The OP has already received good lifting routine advice.

 

[Merkaba]

I was referring to the diet aspect also!

 

[Motorcycled00d]

Ah, maybe overtraining threw me off. I wasn't going to sit here and type pages explaining nutrient functions and how the body works, I was just giving him a very basic break down of maintain, cut, and bulk.