Journey, Not A Destination

[dariqueen]

Well first, what exactly does your training look like?

And are you getting your proteins and EFAs in?

I don't have training. I do what I can, cardio wise, but with 2 kids and random babysitting, I don't have anything specific I do. Walking, treadmill, stationary bike, whatever, whenever I can. With weights, I do have dumbbells at home, but only little ones. And I don't know exactly what to do with them.

I'm getting enough protein each day; I find that the easiest part of my daily nutrition. Forgive my ignorance, but what does EFA mean?

 

[Happychubette]

Well, they will hurt your progress in terms of weight loss if they don't fit into your caloric goal.

Too much of anything is a problem in terms of weight loss.

That is why I always say, first determine your caloric goal. Then fill that caloric goal with your protein requirements first, then your fat requirements. Once you do that, you can fill the remainder with whatever you want, keeping protein static.

Can you tell me what my protein and fat requirements are?

 

[rashmi]

Hi, and welcome to my journal.

Your muscle mass will certainly come back after a good bit of the right approach. Right now, your tactics should be geared toward getting the fat off. What kind of cardio are you doing and how are you doing it? What kind of resistance training are you doing it and how are you doing it? Are you doing these on the same days some of the time? If so, what do you do first?

Most importantly, how are you eating? That is the biggest factor in not only your physique success, but also maintaining/gaining back the muscle that you destroyed during anorexia.

Long story short, while you are getting the fat off of you, I like to say the best you can do is maintain the muscle that you currently have. Gaining muscle and losing fat simultaneously, in general, is not possible. One requires an energy (calorie) deficit while the other requires and energy (calorie) surplus.

That said though, really deconditioned people and noobs to the weight room can SOMETIMES do both simultaneously. However, this magic won't last long.

I look forward to hearing from you.

hi steve!the following is my exercise schedule-

cardio- days 1,2,4,5
Strength Training- Days 3 & 6

everyday I do the follwing in addition to cardio/strength training-

1) 5 mts warmup on the treadmill. I start with level 3 & progress to 6.
2) Stretch - Hams, Low Back, Traps, Neck & all amjor muscles.
3) Balance & prop on Core Board - (30 secs on each feet)
4) Core - T A activation with beach ball, bridge (single leg)
5) Abs (3 sets/15 counts), OBLIQUES ( 2*15), Back strength (2*15)
6) Umo strength on beach ball ( 2*15)
7) stiff arm lat pull down (2*15)
8) Cardio/strength training
9) Cool down
10) Stretch- all major muscles

CARDIO

EFX- 25 MTS, level 3 TO 5, 55 to 65 RPM
ROWING - 10 MTS, Res 6 to 8, 20 to 20 SIM
Cycle - 15 mts, level 8 to 10, 60 to 70 RPM

STRENGTH TRAINING

1) Pec Dec 2*15 ( 2 sets, 15 reps)
2) M/C seated row - 2*15
3) D/B Shrugs - 2*15 ( 16.5 lbs)
4) Leg Press- 2*15
5) Leg curl - 2*15
6) Seated Calf raises - 2*15
7) Standing toe raises - 2*15
8) m/c preacher curl - 1*15
9) D/B single arm extention - 1* 15 ( 5.5 lbs)
10) M/C wrist curl - 1*15


i can only do the lower weights on the machines just now!

WHAT I EAT

1. I eat a lot of cooked veggies, raw veggies & fruit.
2. Not much carbs- about 350 cals worth a day
3. for protein - yogurt, nuts & legumes
4. i'm leaving meat out for the moment. only about 2-3 times a month
5. alcohol - once a month
6. water - 5 lts/ 175 ozs a day

so thats it. Tell me what u think.
Thanks a lot!

 

[Sprite1]

This has turned into an advice thread for everybody else! Hope ya having a good week steve.

 

[lena410]

hello handsome i hope your day is going great
Lena

 

[maleficent]

This has turned into an advice thread for everybody else! Hope ya having a good week steve.

with random bits of sunshine on cold days...

Good morning.... Hope you enjoy your last work day of the week and have a great thursday... and an even better Good Friday planned... oh heck make it a Great Friday you're off...

 

[Steve]

I don't have training. I do what I can, cardio wise, but with 2 kids and random babysitting, I don't have anything specific I do. Walking, treadmill, stationary bike, whatever, whenever I can. With weights, I do have dumbbells at home, but only little ones. And I don't know exactly what to do with them.

I'm getting enough protein each day; I find that the easiest part of my daily nutrition. Forgive my ignorance, but what does EFA mean?

You mentioned before that your eating was off for a few days. How off? And how long? Would you ever consider buying more weights for your home?

It is tougher to make an exact plan of attack when your exercise program is not regimented. That said, I am sure we can think of something. Answer the above questions first.

EFAs = good fats.

 

[Steve]

Can you tell me what my protein and fat requirements are?

Not precisely, no.

Estimated.

Protein = 1 gram per pound of lean body mass. If you don't have that much fat to lose, you can just use 1 gram per pound of total body weight.

Fat = .5 grams at the minimum per pound of total body weight. This should be comprised primarily of the good stuff.

 

[Curvie Girlie]

Hi there Steve! I hope you're feeling as good as I'm feeling today! Oh by the way I dropped down to 137.0 lbs for the time being...looks like I'm not plateau-ing yet! Always a good thing: )

 

[brucev1162]

Hey Steve!

Took your advise about 4-6 Reps and increased the weight. Best lift in weeks! Also, I will NEVER do my cardio before my lift again! Seems to work better that way all the way around!

Quick question.. currently doing 3 sets, should I be doing more sets since I lowered my reps?? I am lifting enough weight so that I am doing 5 reps and struggling on the 6th.

Thanks again!

Bruce

 

[Steve]

hi steve!the following is my exercise schedule-

cardio- days 1,2,4,5
Strength Training- Days 3 & 6

everyday I do the follwing in addition to cardio/strength training-

1) 5 mts warmup on the treadmill. I start with level 3 & progress to 6.
2) Stretch - Hams, Low Back, Traps, Neck & all amjor muscles.
3) Balance & prop on Core Board - (30 secs on each feet)
4) Core - T A activation with beach ball, bridge (single leg)
5) Abs (3 sets/15 counts), OBLIQUES ( 2*15), Back strength (2*15)
6) Umo strength on beach ball ( 2*15)
7) stiff arm lat pull down (2*15)
8) Cardio/strength training
9) Cool down
10) Stretch- all major muscles

CARDIO

EFX- 25 MTS, level 3 TO 5, 55 to 65 RPM
ROWING - 10 MTS, Res 6 to 8, 20 to 20 SIM
Cycle - 15 mts, level 8 to 10, 60 to 70 RPM

STRENGTH TRAINING

1) Pec Dec 2*15 ( 2 sets, 15 reps)
2) M/C seated row - 2*15
3) D/B Shrugs - 2*15 ( 16.5 lbs)
4) Leg Press- 2*15
5) Leg curl - 2*15
6) Seated Calf raises - 2*15
7) Standing toe raises - 2*15
8) m/c preacher curl - 1*15
9) D/B single arm extention - 1* 15 ( 5.5 lbs)
10) M/C wrist curl - 1*15


i can only do the lower weights on the machines just now!

WHAT I EAT

1. I eat a lot of cooked veggies, raw veggies & fruit.
2. Not much carbs- about 350 cals worth a day
3. for protein - yogurt, nuts & legumes
4. i'm leaving meat out for the moment. only about 2-3 times a month
5. alcohol - once a month
6. water - 5 lts/ 175 ozs a day

so thats it. Tell me what u think.
Thanks a lot!

Wow, we have a lot to discuss. I will start in no particular order and see how it comes out.

First, how long have you been doing cardio? If you have been doing it for a while, I suggest upping the intensity a bit. Throw in some interval training, and eventually some high intensity interval training. As you start working into the higher intensity thresholds, you can drop some of the cardio.

For weight loss, usually a couple (1-2) sessions of HIIT and 1-2 sessions of LISS cardio is plenty.

Second, in your list, how are you doing number 2? The stretching part? Hopefully it is not static stretching. I would much rather see you doing more dynamic work.

Third, with number 5, I take it you are doing abdominal work every single day you workout. Is this correct? If so, stop. 1-2 times per week is plenty.

With Number 7, what is the point of doing stiff arm lat pulldowns each day that you train?

With number 10, there is where your static stretching should come into play. You may be doing this already, but the pre-workout, again, should be dynamic, and the post workout should be static.

With regards to your weight lifting program, is this what you do on both of the days that you lift?

Regardless, the program is awful for the goals that you have in mind. Actually, it is awful regardless of goals.

1. While dieting, you are lacking energy. This said, you need to train efficiently. This is accomplished by sticking with the big compound lifts that activate many muscle groups using weights that are heavy relative to your strength.

2. The weight lifted dictates the rep range. The heavier the weight lifted, the less reps you can do and vice versa. What made you choose 15 reps?

For your knowledge, if you were my client and had the goals that you do, you would never be touching 15 reps. You would be sticking with 4-6 reps.

3. Are you training at a gym? If so, we really need to tweak your exercise selection. Your program is loaded with a lot of isolation work (single joint, single muscle). This is not good. Again, any program should be based on a core of heavy compound lifts.

4. When did you start lifting?

5. You said you only do the lower weights on the machines now. What do you mean by this? Your routine should consist primarily of free weight use. Not machine work.

In terms of diet:

1. Why are you leaving meat out of the equation?
2. Do you know how many calories you are consuming? This will ultimately dictate the direction your weight heads.
3. What about good fats? I see nuts, but that is it.
4. When I set up a diet, I like to first determine the caloric goal that you want to shoot for. Once established, you feel up those calories first with protein requirements, then fats requirements (consisting primarily of the good stuff), and the remainder can come from carbs and fat.
5. What made you choose a low carb approach?
6. That is a lot of water! I am impressed.

I am sure I am leaving stuff out, but there are already a billion questions in this post... so it is a start. Talk to you soon.

 

[Steve]

This has turned into an advice thread for everybody else! Hope ya having a good week steve.

It has been an advice thread since day 1, I think.

Thanks, and you too!

 

[Steve]

hello handsome i hope your day is going great
Lena

Hi Lena. So far it has been a busy day, but it is the last day of the work week so I am happy.

Hope all is well with you.

 

[Steve]

with random bits of sunshine on cold days...

Good morning.... Hope you enjoy your last work day of the week and have a great thursday... and an even better Good Friday planned... oh heck make it a Great Friday you're off...

Hiya Mal, and thanks.

 

[Steve]

Hi there Steve! I hope you're feeling as good as I'm feeling today! Oh by the way I dropped down to 137.0 lbs for the time being...looks like I'm not plateau-ing yet! Always a good thing: )

1. How I feel is dependent upon how much control I have over my thoughts, majority of the time. Thankfully, I have my mind under wraps, so most days I am feeling excellent. I am glad you are doing well!

2. 137, huh. You are great! Keep up the awesome work and don't worry about a stupid plateau. When/if it hits, we will take care of it. Although, I do believe you are looking superb the way you are now.

 

[Steve]

Hey Steve!

Took your advise about 4-6 Reps and increased the weight. Best lift in weeks! Also, I will NEVER do my cardio before my lift again! Seems to work better that way all the way around!

Quick question.. currently doing 3 sets, should I be doing more sets since I lowered my reps?? I am lifting enough weight so that I am doing 5 reps and struggling on the 6th.

Thanks again!

Bruce

Glad to hear you liked the change, Bruce!

You can add more sets, but it ultimately depends on how many exercises you are doing. You see, I usually only do a handful of exercises and in that case, I will do something like 5 sets of 5.

But this is also for when I am dieting down.

Since you are upping cals and have excess energy, you can handle a higher volume. My favorite training split for a "bulking" program is a 4 day per week, upper/lower split. Something like this:

Monday: Upper body work, heavy horizontal/light vertical
Tuesday: Lower body work, heavy quad dominant, light posterior chain work
Thursday: Upper body work, heavy vertical/light horizontal
Friday: Lower body work, heavy posterior chain work, light quad dominant

 

[brucev1162]

Glad to hear you liked the change, Bruce!

You can add more sets, but it ultimately depends on how many exercises you are doing. You see, I usually only do a handful of exercises and in that case, I will do something like 5 sets of 5.

But this is also for when I am dieting down.

Since you are upping cals and have excess energy, you can handle a higher volume. My favorite training split for a "bulking" program is a 4 day per week, upper/lower split. Something like this:

Monday: Upper body work, heavy horizontal/light vertical
Tuesday: Lower body work, heavy quad dominant, light posterior chain work
Thursday: Upper body work, heavy vertical/light horizontal
Friday: Lower body work, heavy posterior chain work, light quad dominant

You know, I was wondering if I was doing enough sets! I might increase to 4 and see how that goes. I would have thought my arms would have been more drained than they were. I could have gone more if I wanted to. Must be the increases in calories!

Thanks again and I'll keep you posted!

Bruce

 

[Steve]

You know, I was wondering if I was doing enough sets! I might increase to 4 and see how that goes. I would have thought my arms would have been more drained than they were. I could have gone more if I wanted to. Must be the increases in calories!

Thanks again and I'll keep you posted!

Bruce

Don't feel locked into a specific set protocol. When I am bulking, my routine is comprised of many different set protocols on different exercises. I also have different rep protocols for different exercises while bulking.

I almost always have a core component each day of heavy compound work. However, I also add in some axillary isolation work follow less sets and higher reps.

 

[dariqueen]

You mentioned before that your eating was off for a few days. How off? And how long? Would you ever consider buying more weights for your home?

It is tougher to make an exact plan of attack when your exercise program is not regimented. That said, I am sure we can think of something. Answer the above questions first.

EFAs = good fats.

It wasn't that off of what I usually do. I think I was eating either at maintenance level most days; I still wasn't snacking or anything. I could probably buy the next size up in hand weights next time I go out of town, but anything more than that I'd need to stick to going to the gym. I have a potentially regular babysitter (grandma!) moving to town later this month. If she is willing, I could get to the gym everyday, and really get down to business.

I just looked up what the good fats are, and I do believe I get that in most days.

 

[Steve]

It wasn't that off of what I usually do. I think I was eating either at maintenance level most days; I still wasn't snacking or anything. I could probably buy the next size up in hand weights next time I go out of town, but anything more than that I'd need to stick to going to the gym. I have a potentially regular babysitter (grandma!) moving to town later this month. If she is willing, I could get to the gym everyday, and really get down to business.

I just looked up what the good fats are, and I do believe I get that in most days.

Well, the reason I asked what your break was like and how long it lasted is this:

Sometimes a break is necessary to trigger further weight loss. Eating at maintenance or around there for a good week or so works wonders for many who are stuck. So, how long was the break?

Also, that would be most excellent if you could get into the gym regularly next month!

Don't bother buying weights that you can't add weight too. Your body adapts, you get stronger, and you quickly outgrow weights. Stationary weights are stupid IMO.

Right now you are taking in between 10-12 calories per pound of bodyweight. Considering the fact that you are not following a regimented program of exercise, you may have to drop lower. I have seen people have to drop as low as 8, which isn't fun for most, but is sometimes the case.