Help me unfatify myself

[surfsatwerk]

Ew... science. Pretty cheap way to try and win an argument.

 

[highland145]

Ew... science. Pretty cheap way to try and win an argument.

I'm sure it was some of my tax dollars...

 

[Phanuel]

Ew... science. Pretty cheap way to try and win an argument.

Wat...

 

[brad310]

In a 12 week study of 3 groups: diet only, diet plus aerobics (5 times a week, progressing from 30 mins to 50 mins) and diet plus aerobics plus weight training. Diet group lost 14.6 pounds of fat, diet plus aerobics lost 15.6 pounds, and diet plus aerobics plus weights lost 21.1 pounds of fat (44% and 35% more than the other groups, respectively).
[SIZE=-1]Kramer, Volek et al. Influence of exercise training on physiological and performance changes with weight loss in men. Med. Sci. Sports Exerc., Vol. 31, No. 9, pp. 1320-1329, 1999.

[/SIZE][SIZE=-1]http://www.healthfitonline.com/resources/articles/Cardio_Is_Not_Your_Answer.php[/SIZE][SIZE=-1]
[/SIZE]

I understand this....but that ^^ program of "weights" is not starting strength.

Starting strength is 5x5 for the big exercises, 3 days a week with lots of rest and lots of calories....with measured weight added to the bar each workout. Go read his forums. He says all the time....GOMAD...and YDNDTP....telling people they are stalling because they dont eat enough.

Steering someone to SS trying to lose weight it just not the way i would do it. Its harder to stay in a deep caloric deficit when you work your body that hard. I know when i lift, my body screams for calories....particularly after deadlifts. Plus...did you see that guy's schedule? It takes me an hour minimum to do a SS workout.

Whatever yall. Go do strongman to lose weight. It has the word weights in it so you'll lose weight.

 

[smackababy]

99% of losing weight is diet, and it can easily be 100%. However, augmenting said calorie deficit with additional training can increase that. The fact is cardio, as done by nearly 100% of the people I see, is pretty much worthless. You're burning maybe 150 calories in the time you're wasting at the gym. Now, that adds up (5x a week = about an extra .25lb lost per week). But, weight training will be far more efficient at burning calories, plus, you get the added benefit of actually looking better as the fat comes off.

Also, if it takes you an hour to do SS, you are taking far too long. 3 exercises @ 5x5 should not take you an hour. You should be taking maybe 35~40 minutes IF you take 2 minutes between every set, which you won't really need to do when you're just starting out.

 

[Phanuel]

I understand this....but that ^^ program of "weights" is not starting strength.

Starting strength is 5x5 for the big exercises, 3 days a week with lots of rest and lots of calories....with measured weight added to the bar each workout. Go read his forums. He says all the time....GOMAD...and YDNDTP....telling people they are stalling because they dont eat enough.

Steering someone to SS trying to lose weight it just not the way i would do it. Its harder to stay in a deep caloric deficit when you work your body that hard. I know when i lift, my body screams for calories....particularly after deadlifts. Plus...did you see that guy's schedule? It takes me an hour minimum to do a SS workout.

Whatever yall. Go do strongman to lose weight. It has the word weights in it so you'll lose weight.

Could you be consistent?

What do you want to do? Lose weight or gain muscle?

Lose weight? Eat less and watch your body shed its muscle mass first and then start shedding fat.

Stay about the same weight but lose fat? Eat about the same, watch your body slowly convert fat stores into energy and build muscle until you hit an equilibrium and then stall out on muscle and strength gains.

Gain strength? Eat more than maintenance, gain fat and muscle. Expect to have to do a cut after this bulking if you want to lean out and drop fat.

 

[dabuddha]

I guess to be specific on what I want. My primary goal is to shed 30-40 pounds. I don't want to lose muscle mass either. I want to get rid of this spare truck tire around my gut Once I get down to a healthier weight (180-190 lbs), I'd like to start bulking up but not crazy bulk up. But primarily, I need to lose my fat and poundage.

I do plan on buying the golds gym weight bench/rack I linked earlier and an olympic bar. I'd love to work out at a fitness center but with my 15 hour days and with kids and their school work/activities, I just don't have the energy to do so :/ Especially since the closest fitness center to my place (that's not ghetto) is about a half hour drive each way.

 

[dabuddha]

So I've been using the myfitnesspal.com app to help track calories and here's my log entry from yesterday. I know some of my values need tweaking and I had to estimate the calories burned from my workout since I don't have my heart monitor yet. For lunch I used peanut butter that I made myself using my nutribullet and roasted peanuts. So I just added some peanuts to my entry.

 

[Phanuel]

Honestly don't bother with input exercise into MFP. Just find what the maintenance calories for your target weight are and eat to that level. The exercise will be a bonus that will deplete fat.

Oh, and I'd aim to get more protein in your diet. Go for a 1/3rd 1/3rd 1/3rd split of fat/carbs/protein if possible. Muscles need the protein to repair themselves.

 

[angminas]

I understand this....but that ^^ program of "weights" is not starting strength.

Starting strength is 5x5 for the big exercises, 3 days a week with lots of rest and lots of calories....with measured weight added to the bar each workout. Go read his forums. He says all the time....GOMAD...and YDNDTP....telling people they are stalling because they dont eat enough.

Steering someone to SS trying to lose weight it just not the way i would do it. Its harder to stay in a deep caloric deficit when you work your body that hard. I know when i lift, my body screams for calories....particularly after deadlifts. Plus...did you see that guy's schedule? It takes me an hour minimum to do a SS workout.

Whatever yall. Go do strongman to lose weight. It has the word weights in it so you'll lose weight.

The weightlifting exercises are the same on a fat loss program as on a strength program. The only difference is in how many calories you're taking in. And, of course, someone running a caloric deficit won't be able to add as much weight as quickly.

 

[smackababy]

Honestly don't bother with input exercise into MFP. Just find what the maintenance calories for your target weight are and eat to that level. The exercise will be a bonus that will deplete fat.

Oh, and I'd aim to get more protein in your diet. Go for a 1/3rd 1/3rd 1/3rd split of fat/carbs/protein if possible. Muscles need the protein to repair themselves.

This. I can only see the first picture, but the p90x calories seems high. Regardless, that calorie intake looks good. If you can maintain that, you will lose weight

 

[shortylickens]

Black beans.

Half fiber.
Half protein.
No garbage.

 

[dabuddha]

So I got a heart rate monitor (Jarva) and I synced it with my nexus 4. I got Runtastic Pro to go with it and I did the Shoulders & Arms dvd today + a little of the ab ripper x. The total workout time was 1 hr 15 minutes. According to the app, it claims I burned 830 calories but that seems a bit high. I was wiped out afterwards but I wonder if there is a better app if that amount seems off.

 

[dabuddha]

I started using I-gotu sports for my HRM and so far it's been solid. I know the calorie counter isn't accurate but I use it as a benchmark for my workouts. It gives me something to work towards. Runtastic Pro looks nicer but it's real flaky with the calorie counter which is aggravating. 80% of the time, it doesn't work.

 

[shortylickens]

I think this is my problem, is it yours?

 

[Phanuel]

I started using I-gotu sports for my HRM and so far it's been solid. I know the calorie counter isn't accurate but I use it as a benchmark for my workouts. It gives me something to work towards. Runtastic Pro looks nicer but it's real flaky with the calorie counter which is aggravating. 80% of the time, it doesn't work.

Again, stop trying to calorie count exercise. It's completely futile.

Eat the maintenance calories for your target weight. Don't factor in exercise calorie negatives (so that you can presumably eat more than you should).

 

[Koing]

Again, stop trying to calorie count exercise. It's completely futile.

Eat the maintenance calories for your target weight. Don't factor in exercise calorie negatives (so that you can presumably eat more than you should).

I never count calories for weights as it's savagely inaccurate and to be fair I don't care.

I count calories in tennis, swim, walk or cycle as 2/3 whatever the websites gives me. The machine cardio which I rarely do I count as is. I typically eat back about 2/3 of 3/4 of the calories back. I build most of my deficit by eating less anyway. But the strength drops SUCKS though. More so when your 6-8weeks+ deep and you are well past the water weight and dropping real fat an some muscle.

Koing

 

[dabuddha]

For me the calorie counting is more of a benchmark for myself so I can control my intake. It's made a huge difference knowing how much I'm cramming down my gullet. Same with the calorie burning. I know it's not accurate but by using the same app I can compare my cardio workouts to each other and motivate myself to keep going

 

[Koing]

For me the calorie counting is more of a benchmark for myself so I can control my intake. It's made a huge difference knowing how much I'm cramming down my gullet. Same with the calorie burning. I know it's not accurate but by using the same app I can compare my cardio workouts to each other and motivate myself to keep going

I don't use the HRM for weights though as it's wildly inaccurate. They are meant for steady state cardio.

Just be mindful of your average weekly weigh in. If this doesn't drop you are eating too much or over estimating your calories used during exercise.

There is no way a person can't lose weight if they eat, train and monitor their weight properly. Just adjust accordingly. Job done.

Koing

 

[dabuddha]

I don't use the HRM for weights though as it's wildly inaccurate. They are meant for steady state cardio.

Just be mindful of your average weekly weigh in. If this doesn't drop you are eating too much or over estimating your calories used during exercise.

There is no way a person can't lose weight if they eat, train and monitor their weight properly. Just adjust accordingly. Job done.

Koing

hmm good point. I'm the same. When I run on the treadmill or do the P90x workout, I use the HRM. When I'm doing weights, I don't bother putting it on.

That's the one thing I've been struggling with. I've been counting every single calorie I've been consuming and I was averaging about 1100-1200 before I realized that I was eating too little. I think increased it up to 1600-1800 a day. I try to hit the 40-50% protein and about 20% carbs (T1 diabetic so I always try to minimize my carbs) and 20% fat.
So basically weight wise, I haven't lost much poundage at all. I think I've dropped maybe a pound or two over 5-6 weeks. On one note, I've noticed my belly has shrunk pretty significantly (still have one with love handles but they will die soon!) Could it be muscle mass that I'm gaining that's offsetting the fat loss? (hope so)
That's why I've kinda avoided hitting the scale the last couple of weeks so I don't feel unmotivated. I still keep my diet extremely healthy (compared to before, no doubt) and I work out 50-60 minutes a day every day (even after my 15 hour workdays).

 

[Raghu]

^ How do you administer insulin? Excess protein is converted to glucose. Fats have no insulin response.

 

[dabuddha]

^ How do you administer insulin? Excess protein is converted to glucose. Fats have no insulin response.

I use an insulin pump. Before I started my dieting and workout regimen, I used to dose for protein (40% of the protein so if I ate something with 40g of protein, I'd dose for 16g + whatever the carb content was). Once I started doing that, I got my A1C down to about 5.7.

Ever since I started my regimen though, I haven't really had to dose for protein. In fact, the first three weeks when I was running a big calorie deficit mistakenly, I was constantly hypoglycemic. Now I'm back to normal insulin wise but I find I don't have to dose as much for protein anymore.

 

[Java Cafe]

In a 12 week study of 3 groups: diet only, diet plus aerobics (5 times a week, progressing from 30 mins to 50 mins) and diet plus aerobics plus weight training. Diet group lost 14.6 pounds of fat, diet plus aerobics lost 15.6 pounds, and diet plus aerobics plus weights lost 21.1 pounds of fat (44% and 35% more than the other groups, respectively).
[SIZE=-1]Kramer, Volek et al. Influence of exercise training on physiological and performance changes with weight loss in men. Med. Sci. Sports Exerc., Vol. 31, No. 9, pp. 1320-1329, 1999.

[/SIZE][SIZE=-1]http://www.healthfitonline.com/resources/articles/Cardio_Is_Not_Your_Answer.php[/SIZE][SIZE=-1]
[/SIZE]

Why they did not include another group with diet plus weights, mystifies me . . . My guess is the study was limited by resources (i.e., funding). :-/

 

[highland145]

Why they did not include another group with diet plus weights, mystifies me . . . My guess is the study was limited by resources (i.e., funding). :-/

http://www.healthfitonline.com/resources/articles/Cardio_Is_Not_Your_Answer.php

 

[Zeldak]

"Unfatification." It's been quite a while since I've seen terminology so strongly resonant with my needs.