[quote]Professor X wrote:
[quote]late2thegame wrote:
[quote]Professor X wrote:
Why would someone with over 210lbs of lean body mass want to be 180lbs at 14%.
Math…it’s what’s for dinner.[/quote]
Ummm, not to nit pick but…
240 - (240 * .22) = 187
Still better than 180 @ 14%, but I’m a stickler for math being correct. Your point is 100% spot on though![/quote]
Yep. I screwed that up.
Don’t drink and derive, kids.[/quote]
Fixed.
wow ssc i can tell you put time into it thank you for sharing your experiences and for the knowledge seriously 
so dont do a lot of cardio? my original plan was 3 times a week interval training for about 30 mins-1hr
[quote]bgc wrote:
wow ssc i can tell you put time into it thank you for sharing your experiences and for the knowledge seriously so dont do a lot of cardio? my original plan was 3 times a week interval training for about 30 mins-1hr[/quote]
No problem, man. I’d like to help you from making errors like I made along the way.
In my opinion, I think your cardio plan is exactly opposite of what it needs to be. I didn’t explain too well, but I’d say doing cardio more days a week, but for less amount of time when you do it.
I can’t exactly remember the study/article/whatever, so I apologize for that, and I’m loosely paraphrasing, but doing cardio for an extended period of time starts to become a little redundant, especially if you’re doing interval training.
Let me put out this hypothetical framework, and you can go ahead and tailor it as you need be:
Sunday (off day, right?) - 30-45 minutes fasted morning cardio (very low intensity, just walk around the neighborhood with only a scoop of protein or some BCAAs in you or something.)
Monday - HIIT for 15-20 minutes immediately after your workout
Tuesday - 20-30 minutes steady state cardio on an elliptical/incline treadmill (try to get a little winded on these, but don’t dominate yourself on this)
Wednesday - Same as Tuesday, let those legs recover.
Thursday - No cardio or very light cardio, not terribly important
Friday - Sprints. Lots of sprints. Just in your neighborhood or whatever.
Saturday - Same as Sunday.
See what I mean? I feel like prolonged periods of cardio just aren’t really worth it, and it’s mostly spinning your wheels. Especially if you keep most of your cardio in the post-cardio window, you’ll be getting a whole hell of a lot of benefits from just a small increment of work.
The reason I would suggest cycling some of the cardio days is for your leg recovery. Since you’ll be on a caloric deficit for an extended period of time (longer than the normal 12-16 week cycle, probably,) you’ll want to be as proactive as you can about keeping your muscles properly nourished and so they’re not getting over-worked.
By the way, if for some reason you can’t do fasted morning cardio (don’t have protein or BCAAs, something like that,) just skip around the neighborhood later. I know, I know how it sounds, but skipping is fucking hard man. Do it at night, that’s what I do, lol. I’m not too embarrassed of a person but it might be a little weird to see a full grown man skipping around, haha.
Anyway, just take these are recommendations, but you have to cater this to yourself. Frequent, shorter cardio sessions > longer, drawn-out cardio.
Also, at the expense of sounding like overkill, aiming for anywhere between 1-3 lbs should be a pretty attainable goal. When you first start losing the weight will just melt off, really quickly. Try not to let it happen too fast.
ok thats sounds very good and thank you very much and is the 1-3 lbs a week or month? im guessing week
[quote]bgc wrote:
ok thats sounds very good and thank you very much and is the 1-3 lbs a week or month? im guessing week [/quote]
Yep, I’d say 1-3 per week is a good place to start. The numbers will get smaller as you get smaller, but that’s okay. Consistency is key. Good luck.
Like i said i cant thank you enough for all the help <3
Beans. I eat a lot of them. They’re filling and a decent source of protein for a vegetable. Buy a bag of mixed varieties (black, chick, kidney, etc.) dried. They require a lot of soaking but a bag costs about $2 at a normal grocery store and will stretch pretty far. Mix them with olive oil, a bit of vinegar garlic, onions and spice and they’re awesome. Also, a dozen eggs are approximately $2.50.
I don’t know where you live in Canada but out our way we go to local store in Stoney Creek that sells a lot of lower quality meet that’s pre-frozen. I know we’d all prefer high quality but when you want some volume, frozen steaks for $2/each will go a long way. You just have to marinate them.
You may be surprised by the sheer volume of food you consume when you change the type of food you’re eating. When my boyfriend moved in with me, he dropped weight because we don’t eat out much or buy pre-made frozen food but he was eating more.
Food doesn’t have to be very expensive if you don’t buy pre-made and expect the best of the best. If you learn to prepare your own, you know exactly what you’re eating and you’ll acquire a valuable life skill. It drives me nuts the number of people who have a warped sense of pride about being useless about looking after themselves.
My knowledge isn’t BB based but from feeding a family and liking to eat a lot of food myself.