Hello, T-folk. I’ve been training for 17 years and have never dieted to lose weight until now. I’m 38 years old, 5’9" 190lbs. and 9% body fat. I’ve focused the last two months of my diet and training to preserving muscle mass and losing body fat. I started out at 12% so I’ve made some progress but things have slowed quite a bit. I’m doing the low carb thing (less than 100 grams per day) and I went through Meltdown 1 and 2. I cannot take thermogenics so the only supplements I have added during these past 8 weeks is ALA 500mg. a day and Methoxy 7. I train 3 days a week and do light cardio (20 minutes at 4 mph at 10% incline) 3 days a week. I’d like some advice on what I can do next. I’ll provide every last dirty detail if someone wants it but I don’t want to clutter this post with useless information. Thanks in advance, all.
Have you thought of moving onto the 5x5 program? I would up your carbs for a couple of days. And right now, the “light cardio” will probably not be of any benefit. Look into sprints - high intensity intervals of cardio. That way you can preserve your muscle mass and still get leaner.
Hope this helps.
Patricia, thanks for your response. I probably should have made it clear that the reason I do the light cardio is because I have knee problems which prevent me from running or doing any sort of intense cardio (biking, stair climbing etc.). I have considered the 5x5 but even though I train three times a week, I hit each body part twice and I don’t see how the decreased volume would benefit a fat-loss program…unless it’s due to the increased intensity. If you or anyone else have anything to add, I’m all ears. Thanks Greig
Hi greig: Well the general consensus was that any male with a BF% above 12% would benefit from Meltdown. Below 12%, then it would be time to shift to 5x5. And while it looks like the volume is not that much; it’s deceiving. Joel Marion has a alternative to the 3-day 5x5 program and that is a 5-day a week version.
Thanks for clarifying the "light cardio" and your knee issue. Do you have any of those rowing machines in your gym? You know how in Meltdown, Alessi outlined jumping rope for six 60-second sets with 180 seconds rest between sets? You can do the same thing on a row machine.
Good job thus far.
I have no doubt that you are struggling because you are below your leptin setpoint. You can trick your body into believe that you have more fat than you do by every 4-7 days eating 150% of cals, most importantly high carbs (>70%) and low fat (<20%). For further information google group search “leptin refeeds”. Lyle McDonald knows pretty much more than anyone on this subject, on the HST board he’s talking about other methods he using to cut bodyfat.
First, thanks for your responses…Leptin refeeds? I never heard of them before. I did a search and read quite a bit about them yesterday. I have one question, though, do I use simple or complex carbs during my refeed days? One site I read said to use high glycemic carbs and another said site said low glycemic carbs. I’m curious if one is better than the other. Thanks, again.
Greg, here’s how I do it since I don’t believe I am as close to my setpoint I refeed once a week on workout day(Sat or Sun) I eat normally pre-workout, of course I have a “Surge”-like beverage during and after workout then every two hours for six hours I eat high carb (80-150 gram) moderate protein (20-40 g). I avoid fructose and the last of the meals I eat low glycemic carbs, other than that I just grub, also I avoid ECA that day.
I never feel bloated afterwards but it is much easier to stick to 10cals X BW and my energy level stays up throughout the week.
If you are going to do an all day refeed, I wouldn’t drink post-workout shakes or Coke all day, but other than that I don’t think it matters all that much as the carbs are from foods.