Ok so I’ve been playing with my diet for the last week, my goal is to lose weight im currently 183cm i think thats 6 feet and i my weight is around 110gs which is 242 pounds.
High carb day is not recommended. When you get better insulin sensitivity (IE less weight), it will be a very effective tool to keep training intensity high. For right now, don’t worry about it.
Things you’re doing right:
eating 6 times a day
2)getting enough protein
taking fish oil
consuming vegetables.
having largest meal be breakfast
Things you could do to improve
Eat more fat. You generally don’t want to have your protein be more than 50% of your total caloric intake or it starts being used as fuel instead of aiding in recovery.
Eat less protein. Not a lot less, just enough to follow the ratio in point #1.
Eat more fresh vegetables (I’m assuming the green beans are canned). Add some veggies to your final protein shake- don’t blend it in, but have a salad with tomatoes and vinegar on the side- this should help with your nighttime hunger too.
What does your weight training look like?
In general, it seems like you have an excellent plan. Has it been working?
I’ve got the pdf with most of chad waterburys work outs i thought i might this a go http://www.T-Nation.com/readTopic.do?id=508031
It’s different to the things i did when i was in the army im still not convinced that the low reps is going to do anything but I’m guessing he would know more then i do so im going to stick with it (unless its not suited for my goals)
The vegies are fresh, I’ve never heard of canned beans before.
As for progress, I wasnt really worried about the work out side of things this week i kinda just went through all the motions I did the weights but not as heavy as I could becasue its been along time since I’ve been in the gym and I was more worried about form then weight and i stuck to the diet perfectly and solved the hunger problem by taking my dog for a walk at 7:30pm for a hour (thats when i felt hungry. In saying that i think i lost a kg i was going for two !
Waterbury’s stuff depends on how new you are to weightlifting. If you are a complete beginner to lifting weights then it may not be the best for you, but if you’ve got a general idea of how well you can perform the movements and have been training (even casually) for a while, then they can be extremely effective.
That being said, I think the particular program you linked above can be very effective even if you are a complete weightlifting beginner–provided you do a couple things:
You bust ass. A 5 rep set does not mean a 5 rep set that is “kinda hard”. You shouldn’t fail to get the reps but you should be crapping your spleen out WHILE MAINTAINING GOOD FORM. Failure will happen from time to time. If you never fail to get the reps, you’re going way too light. If you fail all the time, you’re going too heavy.
You keep the same exact exercises for 5-6 weeks. Switching every 2 weeks is too much for a total beginner. If you’ve had some weight training before, switch every 4 weeks.
Whole body workouts are one of my favorite ways to burn fat off people. Be totally focused when you train. That way you’ll get the most out of your time.
I would mildly disagree with Otep–I don’t think you should drop your protein intake very much if any at all. You are right at the 1 g/ lb recommendation. I agree with him on everything else though and he gives good advice for you.
He’s right about protein being able to be used for fuel. But you are probably not getting enough calories in the first place. And anyway, protein is more filling than even fat, while it also amps your metabolism up. Even if it is being used for fuel you still need it for your training. You can add fat and still be golden.
You are eating 1700 calories a day. You need more than that, unless you are vastly vastly overweight. If you added 50g fat you’d only be going up to 2200 calories a day. If you are busting ass when training you will still be losing weight, but your metabolism won’t be slowing down as much.
Of course this all depends on how much weight you are losing every week–how long have you been trying to lose weight (Just this week?) ? And how much are you losing each week?
thanks for all the help, ill add extra almonds which will increase my fat intake and bring my cals up a bit.
I am 110kgs which is 240 pounds i think. I am happy to lose between one and two kgs a week as long as im doing that i don’t mind how long it takes. I’ve only been on the diet for a week but all the hard training starts from today, i just wanted a week to get my diet sorted before i started a serious program.
I went to my gym today to just make sure i was doing dead lifts correctly and squats. And the person on duty didn’t know how to do dead lifts or squats with out using the smith machine.
1 kg is good weight loss per week. Industry norm is about 1 kg/2 weeks, but you’ll probably go a little faster because a) you’re eating very little and b) your very overweight.
I went to my gym today to just make sure i was doing dead lifts correctly and squats. And the person on duty didn’t know how to do dead lifts or squats with out using the smith machine.[/quote]
haha yea, I was in the gym today and there is this massive black guy at the gym that every one looks at but no body talks to!
I just went and asked him to show me how to do it, at first he looked at me like i was a idiot but he showed me how to do squats and deadlifts.
My form isnt that great i seem to have problems keeping my back straight after a couple of reps atm i really have to think about form on each rep but i guess that will go with time.
