i`m here again

blackbeard · Feb 22, 2009

wesrman said:
Not everyone is on a 12 year bulk.

Some people just want to get leaner and more healthy.

I don't subscribe to the schools of "cutting" and "bulking", i have Tom Venuto's Burn the Fat Feed the Muscle eBook somewhere but i haven't read all of its finesses. The program I'm doing says :-

Fat Loss. Waist goes down by several inches. Body-weight often stays the same while body fat goes down, which means StrongLifts 5×5 will make you build muscle & lose fat at the same time.

This is quite true for me. People are asking me what is happening (to my waist), while my weight has not fallen much but my strength has increased.

marko157 · Feb 22, 2009

blackbeard said:
I don't subscribe to the schools of "cutting" and "bulking", i have Tom Venuto's Burn the Fat Feed the Muscle eBook somewhere but i haven't read all of its finesses. The program I'm doing says :-

This is quite true for me. People are asking me what is happening (to my waist), while my weight has not fallen much but my strength has increased.

if i`m not mistaken...thats cutting

Weight is not so much the issue ...its the fat loss

wesrman · Feb 22, 2009

blackbeard said:
I don't subscribe to the schools of "cutting" and "bulking", i have Tom Venuto's Burn the Fat Feed the Muscle eBook somewhere but i haven't read all of its finesses. The program I'm doing says :-

This is quite true for me. People are asking me what is happening (to my waist), while my weight has not fallen much but my strength has increased.

How long have you been working out???

marko157 · Feb 22, 2009

Would i be happy at my current weight and sub 10% bf....the answer is yes,and next year i will be cutting,bulking and cutting again(more if i have too)...it`s a means to an end

Chillen · Feb 23, 2009

marko157 said:
if i`m not mistaken...thats cutting

Weight is not so much the issue ...its the fat loss

Marko, do you have an E-mail Address? Pm it to me, and I will hook you right up with some rather interesting and (on-topic) information that could benefit you.

All you need to do is exercise the tiny, tiny little muscles in your eyeballs (which does not require much energy to function nor burn that many calories nor effect your recovery base), and read the material when you have time.

Best wishes

Chillen

Chillen · Feb 24, 2009

Marko, if you have any questions on what I sent you let me know.

Again.....Read them.....Some of it (in the diet sense) isn't for the person with a weak heart, and may not be applicable (possibly), but the amount of knowledge in the material is priceless.

You will use minimal calories reading, do not account for them. But it will/can reduce fat with correct application,

.

Best wishes,

Chillen

marko157 · Feb 24, 2009

Chillen said:
Marko, if you have any questions on what I sent you let me know.

Again.....Read them.....Some of it (in the diet sense) isn't for the person with a weak heart, and may not be applicable (possibly), but the amount of knowledge in the material is priceless.

You will use minimal calories reading, do not account for them. But it will/can reduce fat with correct application, .

Best wishes,

Chillen

Looks like lots of good material chillen,i will get round to reading as much as i can before weekend(work commitments) i promise,the questions should then come thick and fast.

once again thanks for your e-mail

wesrman · Feb 24, 2009

What are your workouts like nowadays Marko???

marko157 · Feb 24, 2009

I`m still doing a 4 day push pull-split as heavy as possible,and cardio 5-6 times per week.I was gonna shake it up a bit but it suits my schedule at the moment

wesrman · Feb 24, 2009

WOW Thats a lot of cardio. Do you do intense cardio or just slow and steady???

Chillen · Feb 24, 2009

marko157 said:
I`m still doing a 4 day push pull-split as heavy as possible,and cardio 5-6 times per week.I was gonna shake it up a bit but it suits my schedule at the moment

It may be somewhat interesting (with you), if you shifted the 5 to 6 days of cardio (steady state) to a "reasonable" amount of Interval training, coupled with a more structured carbohydrate cycling (with modest deficit), and shifting the protein and fats.

Just a quick thought.

Best wishes

Chillen

marko157 · Feb 25, 2009

I`m actually doing a mixture of SS and HIIT, in fact im not 100% certain of what i`m gonna do until i step on the treadmill,what i am certain about is the consistency.

I`m going to read up on carb cycling, just to be for-armed for if and when i plateau, until then my plan is if it`s not broke do`nt fix it.

Please bare in mind that this is a short term goal of mine and i would`nt normally run 6x per week.

wesrman · Feb 25, 2009

Chillen said:
It may be somewhat interesting (with you), if you shifted the 5 to 6 days of cardio (steady state) to a "reasonable" amount of Interval training,

And it would be a lot funner imo.

There are lots of cool ways to increase your conditioning that are a lot more interesting and take less time. Im not saying to give it up, but a couple times a week you could try some other stuff for fun. The only downside (or upside if you're like me and enjoy pushing yourself) is that most of them take a lot of hard work.

If your interested i could give you a few things to check out.

Chillen · Feb 25, 2009

marko157 said:
I`m actually doing a mixture of SS and HIIT, in fact im not 100% certain of what i`m gonna do until i step on the treadmill,what i am certain about is the consistency.

I`m going to read up on carb cycling, just to be for-armed for if and when i plateau, until then my plan is if it`s not broke do`nt fix it.

Please bare in mind that this is a short term goal of mine and i would`nt normally run 6x per week.

How about this combo:

Assuming your diet is on the up and up, there are benefits (IMO), to short-combining Interval training and soon after......steady state. In other words, (for example) a short intense interval session (say 10 minutes--assuming it's seriously was busten ya' nuts), break for about 5 minutes (example), and then step on your treadmill, and blast 30 minutes of steady state.

I use a "combo like this often", when leaning down, but its certainly not limited to what I exampled. It can be most deadly. Goes without stating diet corresponds.

If you do this combo, in a deficit, reduce the frequency number.

Just another quick thought.

Best regards,

Chillen

wesrman · Feb 25, 2009

How about jogging for 5-10 minutes, dropping and doing a set of burpees, walking if necessary until you dont feel like you're going to die, jogging for 5-10 minutes, set of burpees, walking if necessary repeat.

Or

30 second of each exercise for 5 rounds
with 30 or 60 seconds rest between circuits:

Burpees
Jumping jacks
split jumps
burpees
jumping jacks
mountain climbers

Obviously you can change these workouts to suit your needs and or preferences. The key is to make it fun.

marko157 · Feb 25, 2009

Chillen said:
How about this combo:

Assuming your diet is on the up and up, there are benefits (IMO), to short-combining Interval training and soon after......steady state. In other words, (for example) a short intense interval session (say 10 minutes--assuming it's seriously was busten ya' nuts), break for about 5 minutes (example), and then step on your treadmill, and blast 30 minutes of steady state.

I use a "combo like this often", when leaning down, but its certainly not limited to what I exampled. It can be most deadly. Goes without stating diet corresponds.

If you do this combo, in a deficit, reduce the frequency number.

Just another quick thought.

Best regards,

Chillen

I`ll look into that chillen,also what are your thoughts on targeted ketgenetic dieting it sound interesting and a sure way to get and replenish energy

marko157 · Feb 25, 2009

wesrman said:
How about jogging for 5-10 minutes, dropping and doing a set of burpees, walking if necessary until you dont feel like you're going to die, jogging for 5-10 minutes, set of burpees, walking if necessary repeat.

Or

30 second of each exercise for 5 rounds
with 30 or 60 seconds rest between circuits:

Burpees
Jumping jacks
split jumps
burpees
jumping jacks
mountain climbers

Obviously you can change these workouts to suit your needs and or preferences. The key is to make it fun.

Wesrman i`m gonna try that this on Friday...and if it kills me i`ll hold you soley responsible

Chillen · Feb 25, 2009

marko157 said:
I`ll look into that chillen,also what are your thoughts on targeted ketgenetic dieting it sound interesting and a sure way to get and replenish energy

Short quick answer: No

Short windy answer

:

If the "focus and purpose" is fat loss, I hold the opinion (with some exceptions), that controlling/limiting carbohydrates within a calorie deficiency are beneficial, and only revert to other manipulations (within the macro nutrients, re-feeds, etc), when it proves to be necessary. This is not saying you cannot experiment within a long-enough trend to see how you respond to certain carbohydrate gram levels (i.e. cyclic), without the purpose of depleting glucose stores (fully).

Personally, I do not like the idea of going into a Ketogenic diet when Calorie deficits and setting appropriate macros seem to work and solicit fat loss one seeks. Sometimes one can get a very strong response, simply dabbling with Carbohydrate gram levels and calorie deficits when adjoined in consideration of their personal training.

Like I said before, I would not only eyeball your calorie deficits, but would experiment in your Carbohydrate gram levels (and if modded down, shift grams to protein and fats), ensure proper levels of EFA's, and see how you respond as compared to your current rate. A slight adjustment can improve on an already good state of fat loss, or you can simply leave it, until manipulations prove necessary.

Simply put, I like the idea of the Short-burst Interval training adjoining steady state close thereafter. If you do it (right) Interval training is very difficult, and is very hard on one in a deficit (IMO), and frequency should be appropriate.

Best regards,

Chillen

wesrman · Feb 25, 2009

marko157 said:
Wesrman i`m gonna try that this on Friday...and if it kills me i`ll hold you soley responsible

Make sure you write a suicide note before you do.

blackbeard · Feb 26, 2009

Chillen said:
Personally, I do not like the idea of going into a Ketogenic diet when Calorie deficits and setting appropriate macros seem to work and solicit fat loss one seeks. Sometimes one can get a very strong response, simply dabbling with Carbohydrate gram levels and calorie deficits when adjoined in consideration of their personal training.

Seems contradictory doesn't it? .... What's your point exactly?