Massive WEIGHT Loss Q's

Training Bodybuilding
1

Hi all,

That’s right weight loss not fat loss (and before you ask, yes I am a total prat!)- If you want to know why, just ask!
Well I have worked hard to put my self in a nice situation, no work, study etc for 1 month (started last monday -so 3 weeks left) all because I need to lose some serious pounds: around 40lbs. I started out at at 275(1.84m height) @ 24%bf (Accu-measure calipers).

Also I randomly found some Hot Rox VERY cheap (it’s not easy to get here in England you know!) and got it today, and am boiling hot as I write this! 5 years ago I used andoither product, but I am really feeling this and it’s not even as thermogenic as Red Bands!

Details:
As I said I started on Monday and it’s Saturday, I am down to 262 and have lost 1.75 inches off the waist, woohoo! (Now I should point out, I am drinking SILLY amounts of water)
The (Quite foolish) tactic has been massive calorie restriction, we are talking around the 1000 barrier!(I can feel the massive shudder and shaking of heads in disapproval!),around 200 pros, yes I need some more . I had a bit of a reefeed today, not that I felt like I needed it, but The metabolism will just get too slow on those cals.

Training wise (now, that’s my dept!) involves cardio (twice a day every day) on a cycle (includes upper work): 1 minute interval at the very high end of target pulse rate and 2 mins at the lower end for a total of 24 mins and rising weekly.
Weight training this week has been all mod to slightly heavy intensity strength stuff: As always, I start my workouts with a Hang snatch or clean and then the usual suspects Deads, Squats, Push Presses, Rows etc. Plus I’ve started doing some B-Building stuff, after 4 years away from it, since it helped me in the past to cut

The next 3 weeks will see increments of volume and frequency (both weights and cardio), I won’t bother making plans for intensity since fatigue will dictate it, but so far so good. Muscle groups are worked 2-3 times a week. Typical day 4-6 days a weeks: morning cardio 7am, short strength wkout 11.30am, b-building 3.30pm, cardio + misc postural/stretching stuff 8pm. On other days I just do 2 cardio sessions or a decent hour long B-ball pick up at my local court. Did I mention My equpiment is in my house (Loads of stuff. Brad Cordoza would be jealous!) so things are very simple in that respect.
Okay now for some q’s I can’t seem to answer (via the search):
1.Is there any way to qunatify, the cals I can lose based on raised metabolism from the weight training, ie the hours after I train.
2. Any Ideas on where to go with the cals? Low cals are easy to handle, right now, but I know metabolism will decline quicly on cal restriction.
3. Will the training be enough to counteract the negetives of the calorie restriction (meabolism wise)?

Also any input or experiences my T Bro’s and Sis’s would like to share are most welcome.

If you have read this much you are as insane as me! (but very kind).

Thanks and I hope I can get some help, from anyone, even God or even better TT!

Also , I have no digi cam, but I’ll try and muster something for the forum and to show the grand kids, but even If I do lose 40lbs, it will still not be pretty!

Ce-ya, wouldn’t want to be me!

2

Don Alessi wrote a fantastic training and nutrition plan for someone wanting to lose 40lbs of weight as quickly as possible. Check out the previous sections of the Iron Dog column for the exact instruction. It was either early 2003 or in 2002 (check the archives).

You can’t do it in three weeks, but it could be possible in 8-12.

3

Boy, NoMojoPin, you laid out your plan for breaking all the T-Rules of dieting and nutrition, but you’re asking for help doing it. (chuckling)

Well, let’s see. First off, get on some 4-AD-EC to protect LBM ASAP! If your BF is on the high end, you can probably get away with a thousand-calorie per day deficit. That alone is good for about 2 pounds per week.

Make sure you’re getting 1.5g protein x LBM. You can go low on the fat in general, but make sure you’re getting your EFAs. I normally recommend .4g x LBM for fat. You can go lower than that, but make sure you’re getting at least 3g of EPA/DHA. I’d probably be happier with 6g. That’s not 6g of fat; that’s 6g of EPA & DHA combined. Add in another tablespoon of olive oil and you should be in pretty good shape.

Make sure you get at least one salad per day. Try something like this:

spinach
grated carrot
grated beet
grated zucchini
tomato
sprouts

For a salad dressing I mix a couple of tablespoons of balsamic vinegar with Splenda.

You’ll be able to eat a hella lotta food for minimal carbs and calories. My salads usually weigh in the 2 pound range and run about 25-30g CHO. I have grilled chicken with it, of course.

For hunger drink sugar-free Metamucil, all you want, as often as you want. The salad and the Metamucil will keep you regular.

Also make sure you’re drinking plenty of water (TBW x 1/2 ounce) and green tea all day long. Not only is water very anabolic, it’s good for weight loss, as you’ll be burning stored BF and releasing toxins stored in the fat.

You need some carbs if you want to do the kind of workout you’re talking about. Make sure you take 'em in PWO, except for the salad. Raise and lower carb grams (quantity) to manage energy levels. Start out with no more than 1g of CHO x LBM and lower it a little bit every day from there. When workouts start to suffer, raise 'em back up a bit.

If you are going to go the low-carb route, I’d advise against HIIT. Save your glycogen for resistance training. Do low-intensity, longer duration walking as an alternative. It will rev up the metabolism a bit and will draw upon fat stores to a greater degree rather than glycogens stores.

Hope that gives you a running start, and I wish you all the best. If you have any questions, don’t hesitate to ask.

4

Thank you Nate, I was familiar with the article, but my route is more weight loss than fat loss.
TT, bless you and thank you so much for the advice. I’m to off to do some shopping!

5

Ok, and here’s what we’re all waiting for:

Why in the hell would you want to lose total body weight (including precious muscle weight) versus trying to lose fat weight while conserving as much muscle weight as possible??

6

Ah, I’m glad you asked Wushu.
Basically, I’m (trying to be a) Shot putter. I was set to to do well this year since although I was slow and weak (for my bw) my technique was coming along nicely. For my first comp of the season about 10 months ago, I was peaking and I decided to do some plyos to raise my speed , on the second set I landed from a jump and very painfully injured my right knee, this never happened before (in my lighter bw b-ball days). It was vey much my mistake as I did not have good strength to BW ratios enough to be doing the plyos at that point in time. The original plan was to be massive and get very strong over the next couple of years. I ended up rehabbing my knee for most of the year and returning to university after a few years away plus working didn’t make for a good enviroment to train well, so I got even fatter (peaking at 285 @ 28%bf!). I ended up throwing paltry distances as I was precarious about my knee getting hurt again. Anyways, my knee woes are 95% over and I have grown (mentally) since and decided to scrap the get huge and mega strong plan, certain athletes/throwers have inspired me and shown you don’t have to be heryoooj and posess silly strength to be a good thrower so after I get to 230-235, I will spend the proceeding 6 months getting to 220 with a single digit bf% and hopefully staying there or under for life! But to answer the question, I start some serious training in 6 weeks time and the immediate weight loss will increase chances of preventing the same injury from happening again. I’m done with big, it’s WAY overrated: Koji Murofushi,Adam Archuleta, Szymon Kolecki and Brad Cordoza: Those are my guys and that’s the way forward for me.