[quote]FightingScott wrote:
poona wrote:
CW’s 10x3 sounds like the plan for you tbh.
NO. No. No. [/quote]
Why not? The fat lose variant works pretty well for me. Not saying you’re wrong, just looking for the logic behind your comment.
[quote]dougefresh wrote:
PRCalDude wrote:
dougefresh wrote:
London Runner wrote:
You do have a very similar body to what Gus had before he did the V-Diet, clearly have a lot of muscle under all that fat.
Maybe you should look up his program, there’s a link to it in the V-Diet forum.
Good luck.
LR
thanks for the insight. I will look into his diet and training.
Figure out what your maintenance calories are by recording your calorie intake for a couple of days and cut those by 500. If you’re not losing weight after 10 days, cut by another 500. Forget the cardio and just continue to lift weights. You’ll get progressively leaner.
should I really avoid any cardio ?I am 35 . things don’t seem to progress like they use to.
[/quote]
Yes. There was an article on EliteFTS about this:
http://elitefts.com/documents/aerobic_fallacy.htm
Don’t do the velocity diet. Calculate your protein and fat requirements from a book like “Power Eating” and cut your carbs until you’re losing 1-2 lbs per week or your body composition is improving.
[quote]dougefresh wrote:
any surefire tips for losing this visceral fat in a decent amount of time? should I do an hour of cardio or more intense less time on cardio? Any other suggestions?[/quote]
Best approach is to clean up the diet first… cleaner is better / quicker. When I say clean, I’m referring to ZERO processed foods, ZERO (or as near ZERO as you can get) sugar, and jack up the protein.
Figure out your caloric maintenance level, don’t change your lifting program (if it’s working, and it looks like it is), and use cardio to create the caloric deficit necessary to melt the fat. This worked to help me dump 12% body fat in about 5 months. Spread your caloric intake evenly through the waking day (5-7 meals if you are able), and that will help even more.
Some stuff that also helped…
Taper calories through the day (breakfast being heaviest in carbs, and the biggest meal).
Get cardio in 8 hours before weights, or immediately after.
No eating simple carbs within 3 hours of sleep.
Make your last meal your healthiest.
Drink 1-2 gallons of H2O daily.
You do this, you’re bound to lose some “size” in the process, but you’ll be losing a shitload of fat. The bigger the caloric deficit, the faster it’ll come off. The more you “cheat”, the slower it’ll come off.
Energy in > Energy Out = weight gain
Energy Out > Energy In = weight loss
It’s that ‘simple’.
Ditch the scale - it’s a fucking liar. Use the mirror, measuring tape, calipers, and general sense well-being to measure your progress. Give your body what it needs, and ignore your taste buds.
Hope that helps.
Don’t buy into the age thing either… I’ll be 40 next month and am in the best shape of my life.
[quote]jimboman wrote:
dougefresh wrote:
any surefire tips for losing this visceral fat in a decent amount of time? should I do an hour of cardio or more intense less time on cardio? Any other suggestions?
Best approach is to clean up the diet first… cleaner is better / quicker. When I say clean, I’m referring to ZERO processed foods, ZERO (or as near ZERO as you can get) sugar, and jack up the protein.
Figure out your caloric maintenance level, don’t change your lifting program (if it’s working, and it looks like it is), and use cardio to create the caloric deficit necessary to melt the fat. This worked to help me dump 12% body fat in about 5 months. Spread your caloric intake evenly through the waking day (5-7 meals if you are able), and that will help even more.
Some stuff that also helped…
Taper calories through the day (breakfast being heaviest in carbs, and the biggest meal).
Get cardio in 8 hours before weights, or immediately after.
No eating simple carbs within 3 hours of sleep.
Make your last meal your healthiest.
Drink 1-2 gallons of H2O daily.
You do this, you’re bound to lose some “size” in the process, but you’ll be losing a shitload of fat. The bigger the caloric deficit, the faster it’ll come off. The more you “cheat”, the slower it’ll come off.
Energy in > Energy Out = weight gain
Energy Out > Energy In = weight loss
It’s that ‘simple’.
Ditch the scale - it’s a fucking liar. Use the mirror, measuring tape, calipers, and general sense well-being to measure your progress. Give your body what it needs, and ignore your taste buds.
Hope that helps.
Don’t buy into the age thing either… I’ll be 40 next month and am in the best shape of my life.
[/quote]
Good post.
[quote]jimboman wrote:
Some stuff that also helped…
Taper calories through the day (breakfast being heaviest in carbs, and the biggest meal).
Get cardio in 8 hours before weights, or immediately after.
No eating simple carbs within 3 hours of sleep.
Make your last meal your healthiest.
Drink 1-2 gallons of H2O daily.
[/quote]
By no means do I disagree with your post, I’m just curious as to why you say either get cardio in 8 hours before or immediately after lifting weights? Do you recommend 8 hours before so the body has enough time to build up it’s energy for weight training again later on in the day?
thanks for the insight but I’m not sure if I am in a serious health risk yet, or just need to clean up my diet and lose some damn ugly fat. dougefresh
[quote]FightingScott wrote:
poona wrote:
CW’s 10x3 sounds like the plan for you tbh.
NO. No. No. [/quote]
Okay, then elabourate for the guy and stop just bumping your post count with useless posts.
[quote]Bedard18 wrote:
jimboman wrote:
Some stuff that also helped…
Taper calories through the day (breakfast being heaviest in carbs, and the biggest meal).
Get cardio in 8 hours before weights, or immediately after.
No eating simple carbs within 3 hours of sleep.
Make your last meal your healthiest.
Drink 1-2 gallons of H2O daily.
By no means do I disagree with your post, I’m just curious as to why you say either get cardio in 8 hours before or immediately after lifting weights? Do you recommend 8 hours before so the body has enough time to build up it’s energy for weight training again later on in the day?[/quote]
Yup…
I tried a bunch of combinations, and what seems to work best for maintaining weight training intensity and keeping up progressive loading, is to ensure adequate energy levels. 8 hours ensures you get a few meals in before weight training. Similar reasoning behind Cardio after weights, as well as being glyco depleted - go hunting for fat for energy. To be completely honest, for me it’s as much psychological as anything. I find it hard to dedicate 45 min’s - 1 hour of damn high intensity cardio 4-6 x per week, as well as a 4 day split at 45 min’s - 1 hour each a majority of the week. I mean, I gotta have a life too, don’t I ?
What works best for me, and people I train with is Cardio in the a.m., Lift in the p.m. For fat loss, it’s not as important as when to do cardio as it is TO DO cardio.
[quote]ninjaboy wrote:
FightingScott wrote:
poona wrote:
CW’s 10x3 sounds like the plan for you tbh.
NO. No. No.
Why not? The fat lose variant works pretty well for me. Not saying you’re wrong, just looking for the logic behind your comment.[/quote]
I personally would suggest ripptoes or a 5x5 coupled with some cardio.and tighten down on that diet.
I am not that guy btw but that is my take on this
what I like to do is 15-30 mins of light cardio on a bike or walking on an incline before lifting and then 15-30 of the same after lifting.
and then one day of HIIT without lifting or abut an hour or moderate cardio ,jogging along with walking or whatever on one of my off days
makes it 3 training days and one pure cardio day
swiming is an option if you like swiming.
you have a decent body already just get moving a little more I think.
Diet will be your strongest tool in loosing the bodyfat. Once you got that part down, add in cardio. I perfer jump rope, running, eliptical, and rowing. This is comming from experience with my former pot belly. I have to count calories to keep in check.
so i think i found a ct workout for my situation. should i post my results in some forum let me know.
[quote]dougefresh wrote:
so i think i found a ct workout for my situation. should i post my results in some forum let me know.[/quote]
im interested in what you found
I still think cardio can be a friend but anything you do stick with it for a while im talking months and see what happens
[quote]nichaaron wrote:
dougefresh wrote:
so i think i found a ct workout for my situation. should i post my results in some forum let me know.
im interested in what you found
I still think cardio can be a friend but anything you do stick with it for a while im talking months and see what happens
[/quote]
if you want i’ll post. it calls for strength training lactose training cardio and sprints. I am ready after all your input.any one want to follow this thread tell me where to post my follow-up.
[quote]dougefresh wrote:
nichaaron wrote:
dougefresh wrote:
so i think i found a ct workout for my situation. should i post my results in some forum let me know.
im interested in what you found
I still think cardio can be a friend but anything you do stick with it for a while im talking months and see what happens
if you want i’ll post. it calls for strength training lactose training cardio and sprints. I am ready after all your input.any one want to follow this thread tell me where to post my follow-up.
[/quote]
you already have this thread going and it is on the topic of you wanting to find a way of losing the fat you have so go for it I say post it right here.
I for one am following along and offering whatever miniscule amount of advise I can give.
one main question though how long have you been working out
if its the program I am thinking of then that may be a little advanced and depending on how advanced you are it may not be right for you at all.