[quote]LoRez wrote:
[quote]kinetics.1981 wrote:
No gym atm, am in the middle of nowhere, As soon as the compound is fully prepped a gym will exist eventually , but am pretty sure its not anytime soon.[/quote]
You mean middle of nowhere, like, oil rig middle of nowhere? Arctic research middle of nowhere?
Or middle of nowhere like “there’s a major town within a 3 hour drive”, middle of nowhere?[/quote]
middle of the desert nowhere
[quote]kinetics.1981 wrote:
you think its possible to get to 1 digit bf% in 12 weeks given i run on a super strict diet and training.
Thank you[/quote]
yes, it is.
I’ve done this last year.
Was too skinny and looking like I was anorexic, but my 6 pack was here in 3 months after 15 years of crapp fooding.
Nothing ‘special’ with my training and supp (100% natty).
But my diet…in 3 months, I cheated maybe 3 times. THAT is the important part.
Be prepared to lost your social live.
‘for a 6 pack, training is in the kitchen, not in the gym’
Mathieu
[quote]mat_angus wrote:
[quote]kinetics.1981 wrote:
you think its possible to get to 1 digit bf% in 12 weeks given i run on a super strict diet and training.
Thank you[/quote]
yes, it is.
I’ve done this last year.
Was too skinny and looking like I was anorexic, but my 6 pack was here in 3 months after 15 years of crapp fooding.
Nothing ‘special’ with my training and supp (100% natty).
But my diet…in 3 months, I cheated maybe 3 times. THAT is the important part.
Be prepared to lost your social live.
‘for a 6 pack, training is in the kitchen, not in the gym’
Mathieu
[/quote]
Hahah , man thats the best quote ive read all week, Ill be borrowing it from you if you don’t mind
You welcome.
Good luck with your challenge
Mat’
How realistic is it then for you to be able to buy/get a hold of a barbell set? And if you can, what kind of timeframe would it be available?
It’s by no means the only option for training, it just happens to be a very very good option. Many programs are built around progressive lifting with barbells.
–
Sticking with relatively high-level ideas here; hopefully it’s not oversimplified. Besides just burning fat, you’re going to want to build muscle. Having more muscle will help you burn fat faster – more muscle means you burn more energy just sitting around, and muscle helps regulate the insulin response to foods.
Building muscle basically comes down to: provide the body a reason to build muscle (a stimulus like weight training), provide the body enough energy and building blocks (protein/amino acids), and give the body enough time to build that muscle and recovery from the training. Or, around tnation, it’s usually put as “lift more, eat more, sleep more”.
From a weight loss standpoint, you want to burn fat, not muscle. When you’re losing weight, some of that comes from water, some comes from fat, some comes from muscle (and some other places). You want to keep yourself well hydrated so that all the body processes keep working well. You also don’t want to burn any more muscle than necessary. The usual suggestion is to take in 1-2 grams of protein per pound of (lean) bodyweight when dieting down. This number is higher than the normal recommendation for gaining weight.
Besides the muscle-building side of it, you also need energy. You can get energy from carbs, fats, and protein, but you want to use as much protein for muscle. So that leaves carbs and fats. Some people have success with high fat, low carb diets; others use a different balance.
It seems that there is one mechanism that burns carbs for energy, and another that burns fats for energy. If you switch to a high-fat low-carb diet, your body will increase the fat-burning processes, and decrease its carb-burning. Which means, those same processes can be tricked into burning body fat too – not just dietary fat.
From a metabolic/energy-burning standpoint, interval training seems to be one of the best ways to do it. Many people think that they only burn energy when they’re doing cardio, but like muscle building, some of the most effective work happens AFTER you’ve done the cardio. A short high intensity bout of interval training can raise your metabolism so that you’re still burning increased energy over the course of the whole day.
I believe the studies have shown that 4 minutes of Tabata training (a form of very very high intensity interval training – suitable only for elite athletes) can increase metabolism for a full 24 hours. For more “normal” people, less intense interval training has also shown very good results.
–
A summed up version:
Now the details of exactly how you do that, well… that can get a bit more complicated.
(For those wondering… everything I’ve said is backed up in articles and discussions on this site)
I need a couple of days, to get this set.
And regarding what to eat , i been doing extensive readings these past few days, i guess i might have a slight idea , on how things work.
I understand how meals should be divided between 6 to 8 portions per day, and these meals should be adjusted accordingly based on our training.
Currently am going with the usual 40p-40c-20f on non training days and 30p-50c-20f on hiit and weightlifting days.
started with H.I.I.T
Doing 8 mins of it, i know its nothing , but for now i just wanna build my endurance
am doing a 2 mins warmup before and after HIIT, then doing (4) 30 seconds sprints (4)30 seconds brisk walks.
Wasnt sure how many calories i need per day , but as a 6"2 231 lbs am going on
2600 calories on training days
and 2400 cals on non training days
Yesterdays diet was
Breakfast:
6 egg whites 17*6=102 cals
2 yolks 61*2=122 cals
1 cup 200ml skimmed milk =144 cals
Snack1:
15 pieces of raw almonds =104 calories
2 medium size banananas= 210 calories
lunch:
200 grams grilled chicken breast 289calories
50 gram of brown basmati rice steamed = 167
a bowl salad with lemon dressing= ~50 calories
snack 2:
10 almonds=69 calories
tuna can with water= 131 calories
4 brown toasts= 300
dinner:
150 grams of chicken breast = 217 calories
1 tbs of honey=64 calories
snack 3:
w bowl of free fat yogurt=110
All of the above totaled to ~ 2100 calories , am still ~500 calories short, but stil doing some tweaks, i mean this is my 4th day on this lol.
anyways anyone wanna critique my diet please do.
Constructive criticism is greatly appreciated .
Thanks
40p-40c-20f
That seems pretty high carb for your off days. I would avoid the honey. You don’t need to be ingesting the sugars. That will result in a nice insulin spike…
And what are brown toasts.
"I understand how meals should be divided between 6 to 8 portions per day, and these meals should be adjusted accordingly based on our training. "
This is not necessarily true. You may want to check out LeanGains. It’s a pretty simple IF routine. I had great luck using it this summer to lean out.
If you dont believe me: Berardi has written pretty extensively on the subject.
V-Diet followed to a T.
[quote]Bellmar wrote:
40p-40c-20f
That seems pretty high carb for your off days. I would avoid the honey. You don’t need to be ingesting the sugars. That will result in a nice insulin spike…
And what are brown toasts.
"I understand how meals should be divided between 6 to 8 portions per day, and these meals should be adjusted accordingly based on our training. "
This is not necessarily true. You may want to check out LeanGains. It’s a pretty simple IF routine. I had great luck using it this summer to lean out.
If you dont believe me: Berardi has written pretty extensively on the subject.[/quote]
Ok all the above are noted.
One more question, you say honey initiates an insulin spike, so when insulin is high it result in fat sotrage, so lets say your under maintaince by 600 calories , and you eat a 300 calorie meal and the remaining 200 is a high glycemic index food, something like honey,dates,etc…
Would this encourage fat storage? although i am still under my RDA. if so why?
[quote]LoRez wrote:
[quote]kinetics.1981 wrote:
With training , ill be focusing on 10 mins per day weight lifting"Super sets" Already have a 30 pounds dumbbles with extra 20 lbs on the side, and a 50 pound axe,i know its not much but its the best i can do atm, Cardio will be 4X a week long runs 6 miles, 2 X per week H.I.I.T 10 mins.[/quote]
Based on what I know, you need to do a lot more lifting than that, and a lot less cardio… especially not the 6 mile runs.
I’ll let the other guys advise you better.[/quote]
Sew your lips shut.
Do 7-8 sets of deadlifts EOD (every other day) and watch the pounds come off. Start with low enough weight so you can warm up with 20-30 reps. Work your reps up to 40-50 and put a frickin picture of a pile of cash in front of your face while you deadlift.
If you don’t have faith in that do it for a week and compare it to running.
[quote]conservativedog wrote:
[quote]LoRez wrote:
[quote]kinetics.1981 wrote:
With training , ill be focusing on 10 mins per day weight lifting"Super sets" Already have a 30 pounds dumbbles with extra 20 lbs on the side, and a 50 pound axe,i know its not much but its the best i can do atm, Cardio will be 4X a week long runs 6 miles, 2 X per week H.I.I.T 10 mins.[/quote]
Based on what I know, you need to do a lot more lifting than that, and a lot less cardio… especially not the 6 mile runs.
I’ll let the other guys advise you better.[/quote]
Sew your lips shut.
Do 7-8 sets of deadlifts EOD (every other day) and watch the pounds come off. Start with low enough weight so you can warm up with 20-30 reps. Work your reps up to 40-50 and put a frickin picture of a pile of cash in front of your face while you deadlift.
If you don’t have faith in that do it for a week and compare it to running.[/quote]
Enjoy your fucked up back.
[quote]Ambugaton wrote:
[quote]conservativedog wrote:
[quote]LoRez wrote:
[quote]kinetics.1981 wrote:
With training , ill be focusing on 10 mins per day weight lifting"Super sets" Already have a 30 pounds dumbbles with extra 20 lbs on the side, and a 50 pound axe,i know its not much but its the best i can do atm, Cardio will be 4X a week long runs 6 miles, 2 X per week H.I.I.T 10 mins.[/quote]
Based on what I know, you need to do a lot more lifting than that, and a lot less cardio… especially not the 6 mile runs.
I’ll let the other guys advise you better.[/quote]
Sew your lips shut.
Do 7-8 sets of deadlifts EOD (every other day) and watch the pounds come off. Start with low enough weight so you can warm up with 20-30 reps. Work your reps up to 40-50 and put a frickin picture of a pile of cash in front of your face while you deadlift.
If you don’t have faith in that do it for a week and compare it to running.[/quote]
Enjoy your fucked up back. [/quote]
With all do respect I did say EOD with weight low enough to warm up with 20-30 reps. Then work reps upward. He’s trying to win several thousand dollars against others who will do same.
I don’t think I’m out of the ballpark with this idea so long as it’s low weight:
4 min Tabata warmup consisting of 2 set each jumping burpees, high knees, jumping jacks and shuffle Heismans + 5/3/1 + Greenfaces (using Surge Recovery with a scoop of Metabolic Drive instead of Anaconda Protocol and a piece of fruit in the morning) is raping the fat cells off of my body. I wish someone would give me $5k…
How are you doing? What did you end up deciding to do? Have you been able to get that barbell set?
[quote]LoRez wrote:
How are you doing? What did you end up deciding to do? Have you been able to get that barbell set?[/quote]
still doing great bro, tomorrow am 10 days in. No i didnt get the barbell set , couldnot leave my work place. Still working with my dumbells thought and Hiit
I am waiting till tomorrow after noon to post pics 