I’m considering jumping into 10x3 for fat loss. Has anyone tried this? What were your results. I am trying to lose maximum fat.
I am also wondering about pre and post nutrition. Should I eat low calorie before and after w/o (as well as throughout the day) so that I eat up fat or should I eat a good amount of cals around w/o.
I am currently 224 lbs and would like to get down to 200 lbs before Nov. 1rst. I try to keep calories below 2000 per day. I eat alot meat,eggs,protein powders, and nuts. I have been trying to keep carbs really low. If you need more info let me know.
I’m considering jumping into 10x3 for fat loss. Has anyone tried this? What were your results. I am trying to lose maximum fat.
I am also wondering about pre and post nutrition. Should I eat low calorie before and after w/o (as well as throughout the day) so that I eat up fat or should I eat a good amount of cals around w/o.
I am currently 224 lbs and would like to get down to 200 lbs before Nov. 1rst. I try to keep calories below 2000 per day. I eat alot meat,eggs,protein powders, and nuts. I have been trying to keep carbs really low. If you need more info let me know.[/quote]
I use 12X4 at the highest weight I can handle, but that’s just me. My pre-workout I normaly eat roughly 30-40 minutes prior, usualy something light like fruit and a whey shake. During my workout I normaly stick to water, sometimes some form of electrolite during my heavy routines during the middle, and I take in roughly 50g of protien after.
Also if your doing Cardio it’s really good to do it after your workout, it’s harder but you use more energy to build muscle and you breakdown more fatcells while you run.
Do you mean cardio right after weight training? For how long? I’m curious as I too I’m trying to lose weight.
I’ve cleaned up my diet and eat 5-7 meals 300-500 calories each. Went from 242 to 224 and this is the middle of either week 7 or 8, can’t recall right now. belt line went from 45" to 42.5" Quads are up to 25", I have really puny arms though. I need to drop some more fat (navy body fat guestimation puts me at 30%bf, 26% using YMCA guestimator)
[quote]Kal-El wrote:
Thanks for the input, but has anyone tried the actual 10x3?
I will attempt it for a couple for a few weeks (After T.S. Ernesto passes) and post my findings.
As for the calories: Do you think I should raise them even if I am trying to drop weight? Thanks!![/quote]
With calories that low you’re just going to go into starvation mode and lose a ton of muscle.
By my guesstimations, I start to lose weight somewhere right above 3000 a day, and I’m 185ish right now. Even if I’m off by a bit, thats a good bit higher and healthier than sub2000.
[quote]ExNole wrote:
With calories that low you’re just going to go into starvation mode and lose a ton of muscle.
By my guesstimations, I start to lose weight somewhere right above 3000 a day, and I’m 185ish right now. Even if I’m off by a bit, thats a good bit higher and healthier than sub2000.[/quote]
I have kind of a desk job, that is why I keep my calories low. If I try any higher I will begin to gain. The adage goes, “You have to burn more than you take in to lose” right? I can’t burn 3000 cal in my job.
At 224, you should be taking in more calories. That being said, there are steps you can take to minimize muscle loss. (Proper PWO, HRX, good program).
Dont worry about the amount of calories you consume around your workout. Just eat whatever meal is on your diet plan, and train. If you are feeling sluggish, then you are probably undereating, which will cause fatigue.
Listen to Christian Thibadeaus Double Tap. There is a three prong approach to weight loss.
Diet
Energy Systems Work (Cardio)
Resistance Training
In that order.
You dont weight train while dieting to help lose weight. Granted, it obviously helps, but the main reason is to keep from losing muscle. Chads 10x3 is a really great program. I followed it for the 4 weeks and saw considerable results. However, my diet was also spot on, which is what you need to focus on.
In regards to workout calories again, you should include Surge after the workout. This will automatically bump you up 300 calories per day. You are probably getting plenty of protein due to your foods list, so add in plenty of veggies. Not only are they very good for you, but if you are eating almost exclusively protein, then you will need the fiber.
[quote]Kal-El wrote:
ExNole wrote:
With calories that low you’re just going to go into starvation mode and lose a ton of muscle.
By my guesstimations, I start to lose weight somewhere right above 3000 a day, and I’m 185ish right now. Even if I’m off by a bit, thats a good bit higher and healthier than sub2000.
I have kind of a desk job, that is why I keep my calories low. If I try any higher I will begin to gain. The adage goes, “You have to burn more than you take in to lose” right? I can’t burn 3000 cal in my job. [/quote]
But you are working out too right?
You’re burning more than 2000 a day just breathing and such.
The starvation mode thing people are talking about applies to people of already pretty low bodyfat%. Here is an idea. Give it a try for two weeks and see what happens. If you are able to add resistance to the bar, take the weight loss and accept that there is going to be some muscle loss.
You will lose weight, and you will help retain some lean tissue by your training, compared with a caloric restriction only approach. Two to weeks is not going to kill you and you may get closer to your goal.
[quote]jp_dubya wrote:
The starvation mode thing people are talking about applies to people of already pretty low bodyfat%. Here is an idea. Give it a try for two weeks and see what happens. If you are able to add resistance to the bar, take the weight loss and accept that there is going to be some muscle loss.
You will lose weight, and you will help retain some lean tissue by your training, compared with a caloric restriction only approach. Two to weeks is not going to kill you and you may get closer to your goal. [/quote]
This guy is 224 and talking about eating 1800 calories a day.
[quote]ExNole wrote:
jp_dubya wrote:
The starvation mode thing people are talking about applies to people of already pretty low bodyfat%. Here is an idea. Give it a try for two weeks and see what happens. If you are able to add resistance to the bar, take the weight loss and accept that there is going to be some muscle loss.
You will lose weight, and you will help retain some lean tissue by your training, compared with a caloric restriction only approach. Two to weeks is not going to kill you and you may get closer to your goal.
This guy is 224 and talking about eating 1800 calories a day.
[/quote]
15-18% is not too low, not too high. What are you doing now and is it working? Tell us what you are doing and what you results have been. Thinking about training won’t do it.
At first I started full body workouts in the morning. I would workout first thing in the morning on an empty stomach. After w/o I would drink a protein shake and then eat some eggs. I wold keep my calories low throughout the week and on the weekend I would boost my calories by eating like a pig. The result was a lose of about 15 lbs in about 1 and a half months.
I then kind of leveled off, not loosing, not gaining. I am know going to do 10x3 Mon and Thurs and low intensity cardio five days a week (i.e. treadmill incline of 5.0 speed of about 3.5) for a few weeks and see what happens.
I know that several say that the calories are tooo low, but CT said it himself, “you have to burn more than you intake.” know mostly sitting at a dest does not burn more than 2000 cals. You burn roughly 70-75 cals an hour just sitting. Multiply that by let’s say 17 hrs and it comes to 1190, well below 2000. Know if I only eat 2000 cals and below I should stay in a cal deficit range and continue to lose fat(and muscle I know) But really I am not too conserned about loosing some muscle. My main goal is to lose fat. Upon starting by bulk phase (if you will) I will be starting from a leaner weight, being able to eat more food and cleaner food. Starting at a leaner weight will keep me from gaining or maintaining fat as I bulk, correct?
This is just some of the ideas that I have picked up along the way. Maybe I am just full of it. FYI I am carb sensitive so in that 2000 cals it will mainly consist of protein and fats.
inre to the starvation effect, maybe these will change some opinions
Bryner RW et al.
Effects of resistance vs. aerobic training combined with an 800 calorie liquid diet on lean body mass and resting metabolic rate.
J Am Coll Nutr. 1999 Apr; 18(2):115-21.
The authors split the subjects into two groups: an aerobic training group and a resistance training group. The aerobic group performed 4 hours per week of aerobic exercise. The resistance training group performed 2-4 sets of 8-15 reps. 10 exercises, three times per week (the resistance program was very basic, but began with 2 sets of each exercise and progressed to 4 sets of each exercise).
The findings showed that V02 max increased equally in both groups.
Both groups lost weight, however the resistance training group lost significantly more fat and did not lose ANY lean body mass, even at only 800 calories per day.
or
Demling RH, DeSanti L.
Effect of a hypocaloric diet, increased protein intake and resistance training on lean mass gains and fat mass loss in overweight police officers.
Ann Nutr Metab. 2000;44(1):21-9.
This study compared three groups following a hypocaloric diet for 12 weeks.
Group one was a diet only group. Group two was diet, plus resistance exercise plus a casein supplement. Group three was identical to group two although they used a whey protein supplement.
After 12 weeks the diet only group had a loss of 5.5lbs of fat with no change in lean mass. The resistance plus whey group had a total fat loss of 9.2lbs and a lean mass gain of 4.4lbs. The resistance plus casein group showed a total fat loss of 15.4lbs and a lean muscle gain of 8.8lbs.
I recently had my basal metabolic rate measured by my nutritionist (he hooked me up to a machine, though I can’t tell you what it is called). Your BMR is the amount of calories your body burns in a day performing basic functions (not including workouts).
My BMR was 2435 k/cals.
I’m 210 lbs and slightly under 12% bf.
Trust me, you are burning much more that 1100 k/cals a day even at your desk job. I have a desk job too.
True that you need to burn more than you take in, but it’s a pretty safe bet that you are burning more than you think.