Hey Matty. I like Meadows’ approach to this sort of thing. From reading his stuff and his work with gys over at Elite like Dave Tate and Shelby Starnes he seems like the thinking man’s meathead.
I whole heartedly agree with Meadows, thanks giterdone hadn’t read that.
Matty- my inital weight loss was a bit of a flop, I lost a ton of weight but was skinny fat and weak. Unlike now where I’m fat and kind of strong, ha. Anyway, my best suggestion is do as little as possible to get the results you want. Much like Meadows stated, don’t throw everything at it, like I did the first time. If you’ve been working with those kind of calories then to lose weight don’t change much, subtract about 500cal a day and see what happens, repeat until you get the results you want. The other option is adding some fasted steady state cardio. It may take some tinkering, which is where I currently am.
Thanks Git, that definitley hit the nail on the head…maybe I am trying to do too much at once
Thanks Dday, now this fasted cardio in the am which I assume it has to be, now this will be a challenge…stupid question but would a 3 mile brisk walk in the am count as fasted cardio?
[quote]MattyXL wrote:
Thanks Dday, now this fasted cardio in the am which I assume it has to be, now this will be a challenge…stupid question but would a 3 mile brisk walk in the am count as fasted cardio?[/quote]
That’s pretty much perfect fasted cardio.
Awesome, then it may actually possible!
[quote]MattyXL wrote:
Awesome, then it may actually possible![/quote]
Ya know, this little discussion may have inspired me to do the same. I’m up early anyway most mornings and the weather is better. Hmmm…
[quote]MattyXL wrote:
Thanks Dday, now this fasted cardio in the am which I assume it has to be, now this will be a challenge…stupid question but would a 3 mile brisk walk in the am count as fasted cardio?[/quote]
Yeah. I do fasted cardio almost everyday. Hands free Incline treadmill is my preference.
That’s what I do, walk 30-45 min in the morning. Sometimes I run, only because of the race but I don’t like running on the treadmill so it’s mostly weekends.
Ok cool, Ill be doing this starting Saturday…thanks for all the help fellas
I don’t know about the other ladies, but I’m just here for the vids and locker-room talk (I want to know everything there is to know about testicle drying! EVERYTHING!)
I have yet to go to L&Bs, but def its on my to-do for the summer. And only a man with a car would “implore” someone to go to Maspeth Queens…so uh…can I get a ride?
I always opt for adding in cardio (or conditioning as I call it - “cardio” sounds so kinda “eh”) Fasted cardio sounds like a good option if you’re not looking to change the diet too much (walking your dogs with the wifey in the morning? awww!). I’ve read that you don’t want to do anything too vigorous while fasted, i believe because it inhibits strength gains. But I always do, particularly after a carb-load. So who knows! In the end you’ll find something that works for you - its all a matter of trial and error.
Nice training my friend! That’s a lot of good work right der!
Maschy anytime you want a ride, you can hop in my green 2005 toyota sienna and hit up any awesome food joint in the city, then we’ll wash it down with our buddies Gin entonic and John Jameson and act a fuckin fool. And hey maybe even some conditioning lol!
If you do go to L&Bs go down a couple of blocks on Stillwell to Johns Deli…by far the best Roast Beef hero EVARR! make sure you get it with tons of gravy mozarella and on Seomlina!!! The place looks like a shit box but its food sure as hell doesent tast like one.
Im gonna have an excellent vid coming up of me JAZZERCISING with plenty of JAZZHANDS!
EDIT - the day my wife walks the dawgs with me is the day I get a super hawt six pack, which means it aint never gonna happen lol.
[quote]MattyXL wrote:
I figure I have 3 shakes per day and 3 meals, but Im open for advice I basically want to eat better, lower the starches somewhat, but your right maybe now eating too little, I know you dropped a ton of weight, I am trying to lose some fat, what do you suggest, should I be ingesting more animal protein?[/quote]
It looks a little light to me (I assume 1 scoop = 30g protein). I bet you’d be pleasantly surprised if you ate more and lost more fat.
A basic guideline of like 1.25g Protein per lb would be a good start. Divide that up evenly over 6 or 7 meals. (Remember a shake is a meal)
On days you lift weights, keep carbs to about .8g per lb, splitting over the first 2 meals and your PO-WO meal.
On days where you don’t lift weights, keeps carbs to an even lower level, like .2g per lb and have those split between your first two meals.
Healthy fats are consumed at a level to keep calories consistent across days and are generally consumed in the meals you don’t consume carbs.
You can throw in HIGH carb days as refeeds or where you’re not concerned about the pace to which you lose fat (i.e. it’ll likely take a little longer with multiple HIGH days).
Those would be 1g protein/lb and 1.5g carbs/lb over 6-7 meals.
That’s a pretty simplistic description of an approach to eating for fat loss.
You’d be surprised how much food you consume and how much fat you lose.
SIMPLE is what I am looking for, this is going to help me immensely Thanks Ddot!
I just took a closer look at your diet. ddot’s right, it’s pretty lean on meat. I eat way more meat than that and can barely hold on to the weight I have. I’ve gained about 3 or 5 lbs in the past several months at about double your protein intake.
Animal meat isn’t fattening, so don’t worry about it. Actually, animal fat isn’t fattening, but the calories might mess up your calculations, so be conservative.
[quote]cavalier wrote:
I just took a closer look at your diet. ddot’s right, it’s pretty lean on meat. I eat way more meat than that and can barely hold on to the weight I have. I’ve gained about 3 or 5 lbs in the past several months at about double your protein intake.
Animal meat isn’t fattening, so don’t worry about it. Actually, animal fat isn’t fattening, but the calories might mess up your calculations, so be conservative.[/quote]
How many grams of protein are you taking in? I woul love to get more animal protein but its whats easily accessible, thats why there is alot of fruit, veggies, and shakes during the day…I gotta start bringing cans of tuna…I hate tuna.
[quote]MattyXL wrote:
SIMPLE is what I am looking for, this is going to help me immensely Thanks Ddot![/quote]
If you read one of Shelby’s recent LiveSpill’s, you’ll see he counts shakes as meals too, so if your schedule only lets you eat solid meals 3x a day, supplement with liquid meals.
For example, my diet yesterday was as follows:
Meal 1 - 6:45am
1.5 scoops Isolate Protein (45g Protein)
2 slices of Ezekiel Bread (30g Carbs)
Meal 2 - 10am
5.5 oz Cooked Chicken Breast (45g P)
1/2 cup cooked brown rice (30g C)
Meal 3 - 2pm
5.5 oz Cooked Chicken Breast
1 cup of Broccoli
Meal 4 - 5pm (drive home)
2 scoops of Whey Protein (concentrate) (45g P)
1.5 tblspn All NAtural Peanut Butter
Fish Oil
Meal 5 - 8pm (Post Workout)
1.5 scoops Isolate Protein (45g P)
2/3 cup Oats (blended with Protein shake) (40g C)
Meal 6 - 10pm
1 cup of Egg Whites + 2 whole large eggs (45g P)
1 cup spinach
1.5 tblspn All NAtural Peanut Butter
Fish Oil
Pretty easy to transport around all day. And this was accomplished with a work day that was full of job interviews and day to day tasks.
I think a scoop and a half will help immeasurably, that alone gives me close to have of my 1.25 per bodyweight intake. Ddot, when should I ingest starches? should it always be post or pre workout as I am mostly ingesting them in the pm.
[quote]MattyXL wrote:
I think a scoop and a half will help immeasurably, that alone gives me close to have of my 1.25 per bodyweight intake. Ddot, when should I ingest starches? should it always be post or pre workout as I am mostly ingesting them in the pm.[/quote]
What time do you generally train at?
When I’m cutting, and I try to avoid it as much as possible, I figure out how much protein I need and then go from there. Lots of protein and fat keep me feeling full.
I never wants less than 300 grams of protein at 193lbs.