Well went from 172 to 150 now need some help
Moderators: Boss Man, cassiegose
Well went from 172 to 150 now need some help
Well, first post. I don’t know all the lingo here but heres story. 16 weeks ago I started at 172lbs. I’m 5’-6â€
- you can't platuea in 16 weeks
- 3:50am??? what is that????
- no food before training = no muscle = no metabolic rate = no wt loss
- i bet you're training could be better too with the split you're following
- go to diet section and read "read before posting.."
- for training i suggest the waterbury method
- 3:50am??? what is that????
- no food before training = no muscle = no metabolic rate = no wt loss
- i bet you're training could be better too with the split you're following
- go to diet section and read "read before posting.."
- for training i suggest the waterbury method
Well for me 3:50 is the only time i have. I work 65 to 72 hours a week. I go to work at 5:30am in the morning and get off at 6:00pm. Then i have a wife and two kids. 4:00am to 5:00am is only workout time. What split? I've been reading this forum for two months and most of the post are read before posting.... Well i read it and as i stated i'm not good with all the lingo. I just wanted someone to tweek diet a little. results so far are real good, i just want to know if its okay to continue or change a bit. I dont want the waterybury method i seen and read about it.
This was given to me by a personal trainer:
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I've been bodybuilding most of adult life.
Placing high in the MR GB and other top shows.
The key to building muscle and losing is good nutrition,when i say nutrition i mean you are what you eat,plain and simple.
It is possible to lose fat and gain muscle together,it will take time though.
A heavy muscular body will use far more calories,even doing little cardio,than a less muscular one.
Keep your protein levels high,complex carbs high and fats low.
It is hard to get fat on a nutritous,'clean' food diet.
If you are say 200 pounds you should be aiming for about 175grams of protein a day split into about 6 meals.
Upt your protein slowly as your body wont be able to absorb this much at first.
train on an empty stomach and then take a carb drink within 5 mins of finishing you workouts.Do not take protein within 1hr from training Try to go to bed quite hungary too.
Try to lift heavy also,last set should be enough weight so as to get just 8 reps out.
For the first 6-8 weeks train no more than 3 times a week,after that 4 times.Splitting workouts into 2 seperate routines,ie.back,arms,shoulders,then legs,cheast and abs the next visit.
Creatine can be added after about 15 weeks which will make your muscles feel fuller without adding fat.
Bodybuilding, weight training is a long drawn out hobby,it takes a while to see good results.
The key is not to give up...
Brod..
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So that is why i train on an empty stomach.
This was given to me by a personal trainer:
------------------------------------------------------------------------------------
I've been bodybuilding most of adult life.
Placing high in the MR GB and other top shows.
The key to building muscle and losing is good nutrition,when i say nutrition i mean you are what you eat,plain and simple.
It is possible to lose fat and gain muscle together,it will take time though.
A heavy muscular body will use far more calories,even doing little cardio,than a less muscular one.
Keep your protein levels high,complex carbs high and fats low.
It is hard to get fat on a nutritous,'clean' food diet.
If you are say 200 pounds you should be aiming for about 175grams of protein a day split into about 6 meals.
Upt your protein slowly as your body wont be able to absorb this much at first.
train on an empty stomach and then take a carb drink within 5 mins of finishing you workouts.Do not take protein within 1hr from training Try to go to bed quite hungary too.
Try to lift heavy also,last set should be enough weight so as to get just 8 reps out.
For the first 6-8 weeks train no more than 3 times a week,after that 4 times.Splitting workouts into 2 seperate routines,ie.back,arms,shoulders,then legs,cheast and abs the next visit.
Creatine can be added after about 15 weeks which will make your muscles feel fuller without adding fat.
Bodybuilding, weight training is a long drawn out hobby,it takes a while to see good results.
The key is not to give up...
Brod..
------------------------------------------------------------------------------------
So that is why i train on an empty stomach.
- you're a better man then me then and i'm a personal trainer with early get ups but i'd never do that
- the food plans are poretty easy to follow
- what's wrong with the waterbury method? you'll get far better results from this then chest and tricep days and it's only 3 days a week
- don't take too much info from bodybuilders, really...ask him where he started from...that's what's important
- don't agree with low fats...low bad fats yes though
- never train on an empty stomach, the risk is too high for muscle loss
- no protein after training?? oh no
- go to hungry? i eat right before i go to bed so i don;t get hungry
- he's killing your metabolism
- the food plans are poretty easy to follow
- what's wrong with the waterbury method? you'll get far better results from this then chest and tricep days and it's only 3 days a week
- don't take too much info from bodybuilders, really...ask him where he started from...that's what's important
- don't agree with low fats...low bad fats yes though
- never train on an empty stomach, the risk is too high for muscle loss
- no protein after training?? oh no
- go to hungry? i eat right before i go to bed so i don;t get hungry
- he's killing your metabolism
okay i'll bite. On a daily basis please can YOU tell me what i should eat and when on five day schedule? Please? i'll try it i promise i am very open to suggestions. Just a simple list and i will follow it relegiously. is there more info on waterybury? a link? I seen a video on youtube so i might not totally understand it.
If you are looking for a nutrition system, try this:
http://www.precisionnutrition.com/products/system
It will basically cover all your questions and teach to to eat in a manner conducive to a healthy lifestyle, no matter what your schedule is. No one can tell you what to eat, you need to learn what foods give you success and what foods don't. Otherwise, you are just "dieting" and that's not what good nutrition is about. PN will teach you what types of food to eat and when to eat them in an intuitive manner.
Your PT gave some good advice and some bad. Resistance training on an empty stomach is one of the very bad, it's about the most catabolic thing you can do...that and sleeping on an empty stomach.
http://www.precisionnutrition.com/products/system
It will basically cover all your questions and teach to to eat in a manner conducive to a healthy lifestyle, no matter what your schedule is. No one can tell you what to eat, you need to learn what foods give you success and what foods don't. Otherwise, you are just "dieting" and that's not what good nutrition is about. PN will teach you what types of food to eat and when to eat them in an intuitive manner.
Your PT gave some good advice and some bad. Resistance training on an empty stomach is one of the very bad, it's about the most catabolic thing you can do...that and sleeping on an empty stomach.
I agree. Don't train on an empty Stomach, do have Protein + Carbs after workous, don't have low Fats of any kind. You need healthy Fats, and you need some Saturate. low Fats means nothing, I mean what's he talking about anyway.
Fat intake is measured at roughly 50g for most people, with a max limit of 20g for Saturates, so what's his definition of low, 1g per meal 2g, 3g??
That diet ethos could be the kind of system he uses for a comp diet, so does that mean someone who doesn't compete should use it.
I don't care what comps he does, it's irrelevant in that instance, that's almost the same as trying to get you to use a type of Protein powder, because two Baseball players and a Swedish Golfer use it.
Hay buddy eat like me, because I've done some top shows like Mr Great Britain. He eats like that for his goals, doesn't mean you should.
Running on empty will burn muscle, and also when Bloodsugar is low, doing something that can lower it, with no nutrition in your body, is not a sensible solution.
Also you could potentially cause minor muscle tears in the body anyway, stretching and extending the Leg Muscles, especially with some stuff that use more Fast Twitch Fibres, as that could make your cardio more Anabolic, and also you use FTF's more when you lift heavy, so you need Protein for growth and repair.
Also using Creatine after 15 weeks is poor advice. Most people will have developed little significant extra mass and power to make it worth the money. I know, I was such a person.
If you want another 3-4 reps on your bench, then take it after a short perioid of time like that, but if you'd like 20-30% more Bench press that justifes the money, then wait until you've gained around 25-30lbs more lean mass. You should, if you take it right, and maintain a solid diet and exercise plan, get WAY better results of it at that point, if you still wanted it.
Fat intake is measured at roughly 50g for most people, with a max limit of 20g for Saturates, so what's his definition of low, 1g per meal 2g, 3g??
That diet ethos could be the kind of system he uses for a comp diet, so does that mean someone who doesn't compete should use it.
I don't care what comps he does, it's irrelevant in that instance, that's almost the same as trying to get you to use a type of Protein powder, because two Baseball players and a Swedish Golfer use it.
Hay buddy eat like me, because I've done some top shows like Mr Great Britain. He eats like that for his goals, doesn't mean you should.
Running on empty will burn muscle, and also when Bloodsugar is low, doing something that can lower it, with no nutrition in your body, is not a sensible solution.
Also you could potentially cause minor muscle tears in the body anyway, stretching and extending the Leg Muscles, especially with some stuff that use more Fast Twitch Fibres, as that could make your cardio more Anabolic, and also you use FTF's more when you lift heavy, so you need Protein for growth and repair.
Also using Creatine after 15 weeks is poor advice. Most people will have developed little significant extra mass and power to make it worth the money. I know, I was such a person.
If you want another 3-4 reps on your bench, then take it after a short perioid of time like that, but if you'd like 20-30% more Bench press that justifes the money, then wait until you've gained around 25-30lbs more lean mass. You should, if you take it right, and maintain a solid diet and exercise plan, get WAY better results of it at that point, if you still wanted it.
Well i can't see myself waking up earlier to eat, the drive to the gym is two miles. What can i eat on the way out. I'm still looking to see if what im eating is okay...specail k after workouts with almonds and ground flaxseed and blueberries.
tunafish or salmon at 9:00
12:00 salad with grilled checken
3:00 yogurt and oat, granola bar
6:00 grilled protein and veggie
8:30 yogurt and oat, granola bar
I go to sleep at 9:00
im not hungry at bedtime. Flax seed has alot of omega 3 fatty acids right?? all this makes brain hurt!
tunafish or salmon at 9:00
12:00 salad with grilled checken
3:00 yogurt and oat, granola bar
6:00 grilled protein and veggie
8:30 yogurt and oat, granola bar
I go to sleep at 9:00
im not hungry at bedtime. Flax seed has alot of omega 3 fatty acids right?? all this makes brain hurt!
within 15mins of getting out of bed - fruit (any), protein shake
train
as soon as you finish - proetin shake, sugary cerial/pasta/rice or bread
*get a powder with little to no carbs...eat carbs don't drink them
all other meals are to solid protein, veg and salad...no fruit after meal 1...no bars...you should be eating every 2 - 3hrs so you'll need some preparation of food for the work day but it's easy to do, i do it daily (10 meals most days for me)
pop watrebury method in google and you'll get it
again read that sticky...you can read multipe times you realise
train
as soon as you finish - proetin shake, sugary cerial/pasta/rice or bread
*get a powder with little to no carbs...eat carbs don't drink them
all other meals are to solid protein, veg and salad...no fruit after meal 1...no bars...you should be eating every 2 - 3hrs so you'll need some preparation of food for the work day but it's easy to do, i do it daily (10 meals most days for me)
pop watrebury method in google and you'll get it
again read that sticky...you can read multipe times you realise
.-
mastertrainer1
- STARTING OUT
- Posts: 13
- Joined: Sat Jan 17, 2009 10:17 am
Diet/Routine Plattueaux - what to do.
Good progress so far. I like your diet and routine. Nothing wrong there. As a survival mechanism, your body gives up more stubbornly as you go down the scale. Don't be discouraged. Direction is more important than speed here. Do this - resolve to develop a goal. Keep it realistic and achieveable, say 14%. Don't set a timeline - just focus on the goal. You don't know how fast your pace will be in the future.
As for losing more . You have these options - either alter your diet (eat less calories per day), increase the time of your aerobic sessions (I tell clients 45 min. to 1 hour at a fast walk), or both. Low carb before cardio (aerobics), and moderate to high carb before resistance training.
Best of Luck,
M.T.
As for losing more . You have these options - either alter your diet (eat less calories per day), increase the time of your aerobic sessions (I tell clients 45 min. to 1 hour at a fast walk), or both. Low carb before cardio (aerobics), and moderate to high carb before resistance training.
Best of Luck,
M.T.