Need Urgent Help

[Boss Man]

- you can never go wrong with fish oil

Well not unless you're non-responder, and some are it would now seem. I saw something recently where 4 people tried it for 3 months, and only 2 responded.

Good product but not as good as maybe once thought.

[swanso5]

- great product

- 50% is still great

- how did they respond? how didn't they respond? who ran the study?

- fish oil doesn't work on it's own you still need to everything else right

[Boss Man]

The study was conducted as part of TV programme, but it was updated recently, thye didn't review the peoples progress constantly, just from the start and the end, but everyone had dosed correctly each day for 3 months.

One person got some weight loss benefit, which was their goal.

One person wanted weight loss benefit, and also had a slight discomfort problem in one elbow. The weight loss didn't happen, the discomfort partially went.

Both were women.

One participant wanted weight loss and LDL cholesterol lowering effects.

Another tried it to see if it had any Cholesterol effects.

Both were Men, both experienced nothing.

That's pretty much a summary of it as recall.

This will explain more though

Fish Oil Link

[master_m]

Hello,
Yesterday I got a chance to check bf%. It was about 17.9. target is to get around 10-12%. I am planning to change diet a little more efficient. Here is plan:
6:20 AM - Preworkout - Oatmeal with Banana (400 cal, 10g protein and 80g carbs)
7:15 - 8:15 AM(MWF Strength training, Tuesday HIIT and Saturday sprints)
8:30 AM - Whey protein shake and sugary cereals with skim milk (400 cal, 40g protein, 40g carbs)
10 AM - Orange/Apple with 240ml skim milk (220 cal, 10g protein and 30g carbs)
12 PM - Veggie salad with Chicken/Tofu (I don't eat meat on Thursday and Sunday)..(250 cal, 20g protein and 15-20g carbs)
2 PM - Green Tea with no sugar and no milk.
3:30 PM - Veggie Salad with Chicken/Veggie Patty(THU and SUN) (250 cal,15g protein, 10-15g carbs)
6 PM - 4 Egg Whites and 1/2 cup almonds (I will replace egg whites with fat free cheese on Thursday and Sunday)..(200 cal, 20g protein, 6g carbs)
8 PM - Veggie salad with solid protein.. (250 cal, 20g protein, <10g carbs)

Also, triglyceride levels are normal. But I wanted to make it to excellent.

I have been following swanso and Boss Man advices from three weeks. Haven't seen major changes . I think it takes time. But after checking bf, I would like to completely eliminate Brown Rice and substitute with salads.

Any suggestions is appreciated..

[swanso5]

- don't need fruit after training so 10am meal should be solid protein and sald/veg
- why not meat on some days and not on others?
- if hungry at 2pm then eat, don't drink
- make sure the veggie pattie isn't too processed
- eggs are far better than cheese, add veg and salad to 6pm meal too
- nothing gives major changes in 3 weeks
- all up it looks alright but stick with it
- training? i've probaby asked before...

[master_m]

Thanks swanso for the immediate reply.

I am not that hungry at 2 PM. As HDL is 40 (which is poor and needs to get atleast 60), I am adding green tea which is very good and increases HDL.

I am getting the veggie patty from Subway. So I don't know whether it is processed or not ?

I had some restrictions of not to eat meat (even eggs) on thursdays and sundays. So, I am substituting tofu and veggie patty on these days.

As I said there are no major changes from 3 weeks and I am following Chad Waterbury Total Body Training. I have seen a slight improvement in strength. When I started off this training, I was able to deadlift 120 lb * 15 (5,3,3,2,2)..Now I can do the same 120 * 20 (5,5,5,5)...I am slightly confused with the weight selection (as I have started doing free weights from 2 months)..According to Chad, I should pick a weight which causes the complete failure in the last rep of the last set...I am not sure what to pick..sometimes picking heavier and end up doing more sets...sometimes picks lighter and do it in the prescribed no of sets...The training says to increase 1.5 - 2.5 % of weigh each session..but if I do a 25 lb dumbell in one session, I cannot increase it to 30 lb (as this is the next one) in the next session...

[swanso5]

- just add tea to meals i think but it doesn't really matter it's good either way
- does tea increase HDL?
- the veggie patty probably isn't too bad
- but why are there restrictions on thu/sun?
- if he says to do 4 x 6 then use a wt you can do 8 times by yourself and no more...if it says 10 x 3 use a 5 rep wt etc
- just increase the smallest loading you can...if the wt increase is too much then still do the same total reps prescribed (3 x 10 = 30 total reps) but do more sets (6 x 4 etc) or simply do more reps untill your 3 reps abover what's prescribed than increase wt and contnue

[master_m]

I read that Green Tea increases HDL. I am from India, and you might probably know that some people do fasting or don't eat meat on some particular days...I am from one of them...

I still didn't understand this:
If he says to do 4 x 6 then use a wt you can do 8 times by yourself and no more...if it says 10 x 3 use a 5 rep wt etc

[swanso5]

- if you have to fast or whatevwer than do so
- that is the wt you should choose...whatever the predcribed reps are, choose wt that you could do 2 more reps with on your own so if it says to do sets of 6, use a wt you can lift 8 times, if it says sets of 3 use a wt you could do 5 times etc

[master_m]

It has been a long time. This site really helped me a lot and I did also inspired few of friends to get into shape. I just want to give updates. So, overall strength has been increased but not much changes in the definition and weight. I really want to reach 150 lbs and still I am at 143.
Food:
7:30 AM - Banana or Apple, 1 cup oatmeal and 1/2 scoop protein shake
10:15 AM - Orange, 4 egg white + 1 egg omelet, low fat cheese, handfull of peanuts
12:30 PM - Soup, Chicken/Turkey/Tuna Salad (lettuce, spring leaves, kidney beans, chick peas, broccoli, lentils, carrot, cucumber, olive oil, pecan halves, sunflower seeds)
3:30 PM - Shrimp/Chicken Salad (lettuce, cucumber, olives, dressing), 240 m fat free milk
6:15 PM - handfull of almonds, 4 egg white+1 egg omelet, carrots, lettuce, low fat Caesar dressing
8:45 PM - Chicken/Salmon with carrots, lettuce, spinach and lowfat caesar dressing.

on training days, I will have the protein shake right after training, then sugary cereal (kashi) with fat free milk and after 60 minutes either salad or wheat bread with solid protein. Now a days I am hitting gym at 6:45 PM. So all the first 5 meals remain same.

Workout (Sunday/Tuesday/Thursday):

Sunday:
wide grip pull ups - 10 * 3
Moderate deadlifts paired with military press - 6 * 4
Decline Chest press (6*4) paired with bent over barbell rows (4 * 10)
Static/Dynamic lunges - 3 * 10

Tuesday:
Heavy squats - 10 * 3
Chin ups paired with overhead press - 6 * 4
Flat chest press paired with row variation (dumbell rows or chest supported rows or inverted rows) - 8 * 3
Triceps or burpees - 10 * 3

Thursday:
Heavy deadlifts - 10 * 3
Straight grip (not sure what to call, the bar is divided and is horizontal) pull ups paired with single arm push press - 6 * 4
Incline chest with cable rows - 8 * 3
Moderate squats or Lunges - 10 * 3

Saturdays I am doing sprints.

I joined a new gym one month ago (previously I used to do in office gym with limited ones..no pull/ups, no squat rack etc.)

I still have fat. Can you tell me where I am doing wrong or missing something?

[swanso5]

- you need more meals and cal's i think
- you need another meal before training
- give the waterbury method a crack, still 3 days a week
- you program has a little overlap in parts
- iuf you've only just started deads, squats, chins etc then give them 8 weeks and you'll see the difference
- it all looks poreety good really, be patient
- are there any outside aspects that aren't helping such as stress (work, family etc), sleep etc???

[master_m]

Thanks for the reply Swanso. Squats (free weights) and chin/pull ups I started one month ago. I really see improvement (I can do 8*4 chin ups paired with over head press). I am making sure of getting atleast 6-7 hours of sleep. Stress wise, little bit but not much. Before workout, I am having a meal (either egg salad with almonds or fat free yogurt with almonds or something similar).
Do I need to increase healthy fats (right now I am getting 60-80 grams)?
Currently, I can do the following:
Squats - 140 lbs (excluding barbell weight)
Bench Press - 75 lbs (excluding barbell weight) or 45-50 lbs dumbell each
Deadlifts - 155 lbs (excluding barbell weight)
Overall there is a significant improvement from past 2 months. Previously I used to do smith machine squats and assited chin/pull ups.

rest periods are 60-90 seconds. Sometimes more due to unavailability of the equipment.

[swanso5]

- more sleep the better..at least 7 i'd say
- from your post your pre training meal is over 3hrs before it so i'd have something at 5:30ish...something light (sandwhich, veg etc)
- once you get your squat/deadlift numbers up you'll be fine...get stronger and you'll get kleaner...look at athkletes, they don;t do fat loss programs
- rest 90 - 120secs for strength based exercises than 1min for the others

[master_m]

I am doing sprints only on saturday. I have stopped interval training as I need to gain some weight. Does this sound good or shall I continue with interval training also?

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