Journey, Not A Destination

[Steve]

Hey Steve.... I have a high school reunion coming up on the 7th of August... I really want to kick it in to high gear, so to speak. Have any ideas to speed up the weight loss this next month? Anything in particular I can try? Food? Workouts? Maybe I can drop fat first, then go back to focusing on muscle building after??

First things first. Are your classmates going to be seeing the number on the scale or your appearance?

Think about that for a second.

 

[Steve]

Hey Steve,

Just stopping in to say hey!! Im all up in the mix of p90x right now, and i love every single workout!!

Hope everything is going well,
Trevor

What's up Trev.... been a while. Glad to hear you're enjoying your exercise.

 

[Steve]

Let's see...

Overhead Press - 1x5, 1x3, 1x4
Bent over lateral raises - 3x12
Facepulls - 2x12
Incline DB Press - 3x6
CG BB Press - 2x8

I thought Friday would never come. I'm not sure what's on the agenda this weekend. Tonight I'm hoping for quietness. Maybe get my hairs cut, get a car charger for my phone, and do some reading.

Tomorrow is completely up in the air. I *might* be going on a hike with Gordy out at Worlds End. I don't feel in any kind of shape to do serious hiking at the moment so I have to talk to Gordy to hear what this trail's like. I know it's 17 miles. If we go, we're heading out Saturday afternoon, we'll hike during the night, catch some sleep, and complete the hike Saturday probably round noon.

 

[BansheeBabe]

First things first. Are your classmates going to be seeing the number on the scale or your appearance?

Think about that for a second.

That's a really good question.... I think you are right... maybe I can find a really figure flattering outfit before that time.... You are such an expert!

 

[Steve]

My major point was, there's no secrets here. And your weight matters little. You exercise and eat right primarily to look good, I'm expecting. That's what the majority of people are after.

Sure, the added health and performance benefits are great too... but let's cut to the chase. You want to make yourself hotter.

Weight matters very little in that regard. What matters is body composition and shape. What influences body composition and shape? It's the basics.

If there's still some fat to lose, you simply need to watch your calories make smart food choices. These choices involve eating adequate protein to preserve muscle, healthy fats, fruits, veggies, fiber, etc.

And you need to be lifting weights progressively and heavily (relative to your strength) in order to promote muscle maintenance. Because at the end of the day... it's not what the scale says... rather, it's how much fat you're carrying and how much muscle you're carrying that's going to influence what your classmates are seeing.

I have some tricks of my sleeve to hurry the process but I generally don't like seeing them used b/c it can be a real mindfuck. Meaning, taking fat off fast involves pretty rough "programming" and the rebound can devastate some who aren't aware of managing their expectations well.

 

[BansheeBabe]

My major point was, there's no secrets here. And your weight matters little. You exercise and eat right primarily to look good, I'm expecting. That's what the majority of people are after.

Sure, the added health and performance benefits are great too... but let's cut to the chase. You want to make yourself hotter.

Weight matters very little in that regard. What matters is body composition and shape. What influences body composition and shape? It's the basics.

If there's still some fat to lose, you simply need to watch your calories make smart food choices. These choices involve eating adequate protein to preserve muscle, healthy fats, fruits, veggies, fiber, etc.

And you need to be lifting weights progressively and heavily (relative to your strength) in order to promote muscle maintenance. Because at the end of the day... it's not what the scale says... rather, it's how much fat you're carrying and how much muscle you're carrying that's going to influence what your classmates are seeing.

I have some tricks of my sleeve to hurry the process but I generally don't like seeing them used b/c it can be a real mindfuck. Meaning, taking fat off fast involves pretty rough "programming" and the rebound can devastate some who aren't aware of managing their expectations well.

You are absolutely correct, sir. That's exactly what I want... to be a hottie, mchottness! How is it you know so much about women?

Ok, hitting the weights hard it shall be!

Well, if you do have some tricks, I'm up to the challenge. If you don't feel comfortable, that's fine too. Just so you know, I have been weighing my food and that actually broke me out of my plateau.

Also, any ideas on alternate workouts for my glutes and quads, other than lunges and squats? My right knee seems to always take a beating after 3 or 4..... As always, you are appreciated...

 

[Steve]

You are absolutely correct, sir. That's exactly what I want... to be a hottie, mchottness! How is it you know so much about women?

Shit, I know as much about women as I do aeronautical engineering, lol.

Ok, hitting the weights hard it shall be!

It's always a matter of creating a calorie deficit with a balanced, nutrition diet... which forces your body to "make up" for the energy deficit by tapping into its stores (fat).

This, however, is at competing odds with building and maintaining muscle... and that's why it's important that, when you have the factors in place to use stored fat, to also do the things that promote muscle preservation.

I could probably find 8 million different ways of saying it but this is always the case.

Well, if you do have some tricks, I'm up to the challenge. If you don't feel comfortable, that's fine too.

I say this seriously; I am by no means suggesting you run out and do this.

That said, the quickest I've personally dropped fat or had clients drop fat is using some iteration of a protein sparing modified fast. That's fancy term for a diet consisting of very little... just the bare essentials required to maintain health and protein stores (muscle).

It's not fun. No... actually it sucks ass. But it works, lol. And I'd never suggest someone doing something like this unless a) they were being supervised by someone who knows what they're doing or, at the very least b) they read Lyle McDonald's Rapid Fat Loss Book.

In practice, this diet is nothing but a big dose of lean protein along with some veggies and essential fats. It's not a secret, per se. It's simply starvation without the muscle loss and malnourishment.

Just so you know, I have been weighing my food and that actually broke me out of my plateau.

Shhhh....

Don't say that so loud. People around here like to believe that most people are experiencing plateaus b/c of medical conditions.

But congrats!

Also, any ideas on alternate workouts for my glutes and quads, other than lunges and squats? My right knee seems to always take a beating after 3 or 4

After 3 and 4 what?

You might want to simply list your entire routine down for me including exercises, sets, reps, frequency per week, etc. That way I can give you some suggestions.

 

[BansheeBabe]

Shit, I know as much about women as I do aeronautical engineering, lol.

HA! So, I'm guessing that means very little... well you must very intuitive then...

I say this seriously; I am by no means suggesting you run out and do this.

That said, the quickest I've personally dropped fat or had clients drop fat is using some iteration of a protein sparing modified fast. That's fancy term for a diet consisting of very little... just the bare essentials required to maintain health and protein stores (muscle).

It's not fun. No... actually it sucks ass. But it works, lol. And I'd never suggest someone doing something like this unless a) they were being supervised by someone who knows what they're doing or, at the very least b) they read Lyle McDonald's Rapid Fat Loss Book.

In practice, this diet is nothing but a big dose of lean protein along with some veggies and essential fats. It's not a secret, per se. It's simply starvation without the muscle loss and malnourishment.

I have actually heard of this before. People are always like, "No, you are starving yourself and your body will go into starvation mode and protect itself." Obviously, this isn't the case. I will read the book and make an educated decision from there. My plan these next 3 weeks is to cut out all starches and sugar and hope for the best.

Shhhh....

Don't say that so loud. People around here like to believe that most people are experiencing plateaus b/c of medical conditions.

But congrats!

HA, ha, I know! It's quite hilarious!

After 3 and 4 what?

You might want to simply list your entire routine down for me including exercises, sets, reps, frequency per week, etc. That way I can give you some suggestions.

After 3 or 4 REPS. It's quite sad.

Ok, here is what my week looks like:

Monday, Wednesday, Friday:

30 min cardio

Traps, Biceps, Triceps, Forearms, Back, Chest and Abs. For all, I do max weight resistance at 15 reps for 3 sets each. Sometimes, I will do a pyramid and increase my weight each set and then go back down for an additional 3 sets, just depending on my energy for the day. I don't know if that is called a pyramid or not?

Tuesday and Thursday:

Glutes, Quads, Calves, basically lower body and abs. I follow the same type of training above. I try and increase weight on them as well, since I want to try and increase muscle.

Because I noticed that my knees where hurting, I switched to the machine workouts to try and minimize the pain but it still hurts. Sometimes I get water on the knee but never severe enough to get it drained.

Also, any ideas for helping my IT band over my hip? That kills me too! I'm just a hot mess sometimes!

 

[Steve]

Monday, Wednesday, Friday:

30 min cardio

Traps, Biceps, Triceps, Forearms, Back, Chest and Abs. For all, I do max weight resistance at 15 reps for 3 sets each. Sometimes, I will do a pyramid and increase my weight each set and then go back down for an additional 3 sets, just depending on my energy for the day. I don't know if that is called a pyramid or not?

Tuesday and Thursday:

Glutes, Quads, Calves, basically lower body and abs. I follow the same type of training above. I try and increase weight on them as well, since I want to try and increase muscle.

Because I noticed that my knees where hurting, I switched to the machine workouts to try and minimize the pain but it still hurts. Sometimes I get water on the knee but never severe enough to get it drained.

Also, any ideas for helping my IT band over my hip? That kills me too! I'm just a hot mess sometimes!

So you're lifting weights 5 days per week. That's probably a bit excessive. Are you doing one exercise for each part that you list above? And what exercises are you specifically doing if you happen to know the names?

 

[BansheeBabe]

So you're lifting weights 5 days per week. That's probably a bit excessive. Are you doing one exercise for each part that you list above? And what exercises are you specifically doing if you happen to know the names?

Should I be lifting less?

Biceps:
Curl 3X15
Tricep:
Overhead isolated extension 3X15
Trap:
Shoulder Shrugs 3X15
Chest:
Bar Pulldowns 3X15
Back:
Reverse Bar Pulldowns or seated row or bent over row 3X15
Forearm:
That one forearm machine, don't know what its called 3X15
Abs:
Plank for core and elbow to knee reverse for a couple minutes each

Glutes:
Wall Sits (3 sets of 1 minute each) or Leg Press 3X15
Quads:
Seated Leg Extension, Leg Press, Hip Abductor (works out groin and quads too)
Calves:
Toe Raises or Calf Raises as they call them
Abs:
Same as above.

I usually use a lot of free weights for my upper body and then opt for the machines on my lower body. I'm not sure why.... Also, I know I just named 1 workout for each muscle; however, I know on a lot of the machines, you workout multiple areas at once. Sometimes I just like to concentrate on one when I have time and other days, if I'm in a hurry, I'll do machines. I really wish I had a personal trainer! If only you lived here in Utah! All the PT's at my gym look like they don't even care and just text on their phone.

 

[Steve]

Got back recently from a grueling 30 mile hike. Pictures are posted in my other journal for those interested in seeing me looking ugly, sweaty and beat to a pulp, lol.

Which is probalby about all of two of you.

Edit: The admin ran a utility that deleted links so the link was deleted. Also, a mod here decided that it was "wrong of me" to post a link to my other journal since it's on my forum. That said, I sort of agree since you have to sign up to see journals. But I sincerely forgot that we set the forum up with certain privilidges for guests... I don't handle the management of the forum. I'm too stooopiid.

Sooo.... suffice it to say I looked ugly, sweaty and beat.

 

[Steve]

Should I be lifting less?

More than likely. And you should change your focus a bit.

Lifting while dieting is quite simplistic. It's about hitting a threshold in terms of intensity that stimulates muscle preservation. In this case, intensity is weight on the bar relative to your max strength.

So if you're able to bench press 60 lbs yet you're doing 25 lbs each time you train... you're not creating enough of a stimulus to preserve muscle. Does it mean the exercise is useless at such a light weight? Not necessarily. You're expending calories, grooving motor patterns, etc. But as with anything with this... you have to ask yourself, "What am I doing this for? What do I hope to achieve by doing this particular mode, volume, intensity, or whatever of exercise?"

When dieting, for not overly fat people, lifting should really be in place first and foremost to stimulate muscle maintenance. What maintains muscle is stuff in the 80-90% of 1 rep max in each exercise. Now you dont' need to run around test your max strength in each movement. This percentage intensity typically translates into 4-12 reps per movement.

Each set should be relatively tough but not so tough that you're failing before your target reps... make sense?

Also, recovery ability is diminished when you're eating less calories than your body needs. This means you have to manage the volume of *hard* exercise and recovery a bit more. This is why you'll see me throw recommendations around like doing 2-3 days per week of a full body routine. It provides adequate frequency to each body part, it allows adequate recovery, etc.

Biceps:
Curl 3X15
Tricep:
Overhead isolated extension 3X15
Trap:
Shoulder Shrugs 3X15
Chest:
Bar Pulldowns 3X15
Back:
Reverse Bar Pulldowns or seated row or bent over row 3X15
Forearm:
That one forearm machine, don't know what its called 3X15
Abs:
Plank for core and elbow to knee reverse for a couple minutes each

Okay, just some general comments or questions about the above:

1. The quality of movements you're selecting is subpar. Also while dieting, since recovery is diminished, it's a great idea to focus on movements that call on the most joints and muscles to execute. By listing arms first, I'm assuming you're doing them first which is silly... no offense. Why prefatigue your arms with pointless isolation movements so they'll be able to handle less in the movements that count like rows and presses? We need these big, economical, efficient exercises to lift the heavy weights required to preserve muscle. Prefatiguing them only reduces that chance.

2. How do you progress? Do you add weight each week or each time you are able to do 3 sets of 15?

3. Why 15 reps?

4. What is a bar pulldown for chest?

 

[BansheeBabe]

But as with anything with this... you have to ask yourself, "What am I doing this for? What do I hope to achieve by doing this particular mode, volume, intensity, or whatever of exercise?"

My goal is to build more muscle to burn calories faster and achieve an overall lean look with some bulk in places such as: quads, calves, biceps and shoulders. I want that V look.

When dieting, for not overly fat people, lifting should really be in place first and foremost to stimulate muscle maintenance. What maintains muscle is stuff in the 80-90% of 1 rep max in each exercise. Now you dont' need to run around test your max strength in each movement. This percentage intensity typically translates into 4-12 reps per movement.

So should I focus more on weight lifting when I workout? Say, 40 minutes before cardio or limit cardio to 20 min. 3 times a week?? What are your thoughts? Would it help if you saw what my body looked like in gym clothes so you are aware of my shape and the muscle I already have??

Each set should be relatively tough but not so tough that you're failing before your target reps... make sense?

This is usually what my weight lifting consists of.

Also, recovery ability is diminished when you're eating less calories than your body needs. This means you have to manage the volume of *hard* exercise and recovery a bit more. This is why you'll see me throw recommendations around like doing 2-3 days per week of a full body routine. It provides adequate frequency to each body part, it allows adequate recovery, etc.

So, do weight lifting and cardio, 3 times a week which consists of an hour and a half? Or...??

1. The quality of movements you're selecting is subpar. Also while dieting, since recovery is diminished, it's a great idea to focus on movements that call on the most joints and muscles to execute. By listing arms first, I'm assuming you're doing them first which is silly... no offense. Why prefatigue your arms with pointless isolation movements so they'll be able to handle less in the movements that count like rows and presses? We need these big, economical, efficient exercises to lift the heavy weights required to preserve muscle. Prefatiguing them only reduces that chance.

So, use more muscles at once doing more advanced weight lifting? Elaborate.

2. How do you progress? Do you add weight each week or each time you are able to do 3 sets of 15?

Yes, I try and add more weight each week by 10 pounds. If I'm having an off day, I do the same I did last week.

3. Why 15 reps?

Just the number I decided was good before I felt fatigued in certains areas I'm training. But say, my legs are quite a bit stronger than my upper body so sometimes, I will actually decrease weight just a little on leg presses and do about 30-40 reps. I just used the same number for all as a general idea. Obviously, I should have been more specific. My apologies...

4. What is a bar pulldown for chest?

The machine where you sit down and there is a bar located at the top. I think it is actually called the Lat Pulldown, but when I pull it down in front of my face, it works my biceps, triceps and I can feel it pulling my chest muscles. For what it's worth, I got a Breast Augmentation in March and my chest muscles were torn to bits through the surgery. Ever since then, my chest is more sensitive and I can feel it when it's working, moreso than my other muscles would. That may sound weird....

 

[Steve]

My goal is to build more muscle to burn calories faster and achieve an overall lean look with some bulk in places such as: quads, calves, biceps and shoulders. I want that V look.

But building isn't something you're likely to do at this stage in the game. Being a relatively smaller female leaves you very shortchanged in terms of having the ability to appreciably increase muscle mass while dieting.

Our bodies, already not intaking enough energy to maintain itself while dieting, aren't going to make matters worse by increasing an unnecessary, metabolically expensive tissue like muscle.

That's why I'm saying you should be focusing on maintaining muscle. If you add some while dieting, great. If not though, it shouldn't concern you.

Managing expectations is a huge part of this.

So should I focus more on weight lifting when I workout? Say, 40 minutes before cardio or limit cardio to 20 min. 3 times a week?? What are your thoughts? Would it help if you saw what my body looked like in gym clothes so you are aware of my shape and the muscle I already have??

Seeing pics wouldn't be a bad idea. (God that sounds creepy, lol)

I'm not sure it will change anything though. I'm not necessarily saying you should focus more on weight lifting. I'm saying you should lift smarter, is all. By that, you must do the things that a) preserve muscle while dieting and b) maximize recovery.

Hitting each muscle group 2-3 times per week using big, compound exercises in the 4-12 rep range is going to accomplish this.

There are many ways you can make that work but ideally it would be something like a full body routine.

And with cardio, you can do that whenever you'd like. The idea is to do enough to aid your caloric deficit but not so much as to drive yourself into the ground.

Personally I prefer doing cardio after weights... or even better, in different sessions all together. But regardless, if you're finding that 3-5 cardio sessions per week aren't "working," chances are something is off nutritionally.

So, use more muscles at once doing more advanced weight lifting? Elaborate.

More advanced? Not necessarily. Just more economical... meaning choose movements that give you the biggest bang for your buck.

A shrug works the traps primarily.

A row works the core, the rhomboids, the lats, the traps, the biceps, forearms, delts, etc.

Just the number I decided was good before I felt fatigued in certains areas I'm training. But say, my legs are quite a bit stronger than my upper body so sometimes, I will actually decrease weight just a little on leg presses and do about 30-40 reps. I just used the same number for all as a general idea. Obviously, I should have been more specific. My apologies...

But do you get what I'm saying about intensity threshold above? If not, I'll elaborate.

The machine where you sit down and there is a bar located at the top. I think it is actually called the Lat Pulldown, but when I pull it down in front of my face, it works my biceps, triceps and I can feel it pulling my chest muscles. For what it's worth, I got a Breast Augmentation in March and my chest muscles were torn to bits through the surgery. Ever since then, my chest is more sensitive and I can feel it when it's working, moreso than my other muscles would. That may sound weird....

From the sounds of it, that's a back exercise. Not a chest exercise. Chest exercises entail pushing something away from the body. Back exercises entail pulling something toward the body.

 

[Disciple]

woot woot just stopping by to say hallo

 

[fitforaking]

From the sounds of it, that's a back exercise. Not a chest exercise. Chest exercises entail pushing something away from the body. Back exercises entail pulling something toward the body.

I've never thought about it like that before. This is good to know!

 

[Steve]

woot woot just stopping by to say hallo

Yo homie... how are ya?

 

[Steve]

I've never thought about it like that before. This is good to know!

It's funny how simple things like that can be overlooked, ya know? That's why we should all be taught functional anatomy in grade school. We're given this damn, complex body without any instructions, lol.

 

[fitforaking]

It's funny how simple things like that can be overlooked, ya know? That's why we should all be taught functional anatomy in grade school. We're given this damn, complex body without any instructions, lol.

Yeah, I'm still trying to figure out why I can drink a few sips of water before bedtime and I'm up all night going to the bathroom, but I can drink a friggin' liter of water before I go to the Dr. to have tests done and I can't give 'em a sample....

 

[BansheeBabe]

But building isn't something you're likely to do at this stage in the game. Being a relatively smaller female leaves you very shortchanged in terms of having the ability to appreciably increase muscle mass while dieting.

Suck.

Our bodies, already not intaking enough energy to maintain itself while dieting, aren't going to make matters worse by increasing an unnecessary, metabolically expensive tissue like muscle.

That's why I'm saying you should be focusing on maintaining muscle. If you add some while dieting, great. If not though, it shouldn't concern you.

Managing expectations is a huge part of this.

Ok, that makes perfect sense. I'll start to bulk up when I'm done losing fat.

Seeing pics wouldn't be a bad idea. (God that sounds creepy, lol)

Not creepy. This is purely business for me.

I'm not sure it will change anything though. I'm not necessarily saying you should focus more on weight lifting. I'm saying you should lift smarter, is all. By that, you must do the things that a) preserve muscle while dieting and b) maximize recovery.

Hitting each muscle group 2-3 times per week using big, compound exercises in the 4-12 rep range is going to accomplish this.

There are many ways you can make that work but ideally it would be something like a full body routine.

And with cardio, you can do that whenever you'd like. The idea is to do enough to aid your caloric deficit but not so much as to drive yourself into the ground.

Personally I prefer doing cardio after weights... or even better, in different sessions all together. But regardless, if you're finding that 3-5 cardio sessions per week aren't "working," chances are something is off nutritionally.

More advanced? Not necessarily. Just more economical... meaning choose movements that give you the biggest bang for your buck.

A shrug works the traps primarily.

A row works the core, the rhomboids, the lats, the traps, the biceps, forearms, delts, etc.

Preserve Muscle. Check.
Maximize Recovery. Check.
Big compound exercises with more bang for my buck. Check.
Cardio AFTER weights. Check.
Full Body Workouts vs. limited muscle isolation. Check.

But do you get what I'm saying about intensity threshold above? If not, I'll elaborate.

Yes, makes sense.

From the sounds of it, that's a back exercise. Not a chest exercise. Chest exercises entail pushing something away from the body. Back exercises entail pulling something toward the body.

Wow, that sounds right. Duh... wow, retard.

I'll take pics tonight and get them to you via PM.

Thanks!!