FatMEATS lose the fat log

[FATmeat]

Back Story
So we all are here to make are dicks bigger. But living healthy is a big part of it. This thread will log my jpurney. Im 22 live in Las Vegas. I played sprts most of my life emnding with wrestling and football in high school. Like most I packed on the pounds after graduations. And with out sports i went from 205 up to now 275. I have worked out But my consitancy has been shit along with my diet. With the birth of my daughter i promised my self i wpould be around to see her grow up and be able to be active and how her the right eay to live life. I have wanted this my self but with here it gave me the push i needed. I feel this will not only help me in my life buit i do alos feel it will help maximize my pe gains.

Program
As of now my max are

Bench Press 285
Squat 225
Dead Lift 355
OHP 180

The program i am running is called Wendler 531. If you dont know who wendler is look him up. He is a wourld class powerlifter and autor of this program. The basics of it is a powerlifting/strength developmental program. But with the right assitance you can achive any body you would like. I picked thos becuse i have done it and am conformable with it. Plus you can cater the assistance to any set of goals. I wont get into the details but you can read the articles

http://www.t-nation.com/free_online...aining_performance/how_to_build_pure_strength

http://blackironbeast.com/5/3/1/calculator

Diet

I will follow a simple diet information found here

http://www.t-nation.com/free_online_article/most_recent/one_hundred_gram_carb_cure

I will try to log all my work outs and weekly weigh in here.

 

[polishedbrass]

It's funny how T-nation always needs to include surge recovery drink or anaconda somewhere in their articles and advice... It's a site designed to sell their supplements. (And by the way check this article on the comparison between Surge and Chocolat milk for post workout nutrition: http://www.bodyrecomposition.com/mu...son-of-chocolate-milk-and-surge-recovery.html)


Go to Bodyrecomposition.com and/or get the book Burn the Fat Feed the Muscle by Tom Venuto for some real diet advice.
I can highly recommend you start reading the articles on fat loss by Lyle McDonald.

Not counting calories and solely relying on 'eating only 100 grams of carbs' to get you into a kcal deficit is generally not going to be a good strategy for most dieters. Eventually they will start eating at maintenance when their body adjusts to the higher intake of protein and fats (This is also why most Atkins dieters initially lose a lot of weight but will stall after a certain time, our bodies do not want to be in a deficit and adjusting to a new type of diet for a deficit will only work for a certain amount of time, eventually you will have to start counting calories or portions)

Just calculate your maintenance, subtract a reasonable amount of kcal from that (something like 500 kcal is what most are comfortable with) either by exercise and/or by eating less. Calculate protein need 2 gram per kg bodyweight is a good place to start. A little more might be of benefit. Then add fats and carbs to fill out the rest of your calorie need. You can cycle them (for example primarily carbs/protein on workout days and fat/protein on off days) But for your weight you should be fine just doing a normal diet with a moderate deficit, weight training and enough protein.

Either way 5/3/1 is a great program. Good luck with your goals and I'll be checking your log!

 

[FATmeat]

I will look into the site. T nations pushes there supps but bills need to be pad. I also don't use surge. I just use a normal whey. As far as the calories and protein are concerned I'm getting the correct amounts. I have used this on and off and my body has always responded very well to it. So I figure if I can stick to it I can make real good progression. I will look into the book and site. I plan to stick to this for a while. But I'm never to proud to take suggestions thanks for you help bro

 

[DLD]

Subscribing

 

[Tahir Aqbar]

Wendler's 5/3/1! I did it for a little while and got good bench gains. The downside is you only get to squat once a week. (Sadface).

The 100 carb or lower diet is also the best way you could go. My brother did it when he was close to your weight and dropped down to around 215 in about 3 months. The muscle gain and fat loss met somewhere in the middle. I've got a friend on it and he was at 305 around... April. Last time I heard from him he'd dropped a good 30lbs but he never works out either.

Glad to see someone else on this forum has the same idea as me when it comes to body development. I didn't see cardio anywhere in here. Awesome.

 

[FATmeat]

I will do some basic cardio i forgot to add it. I will do 10 hill sprints after each work out. I hate cardio but i know it can be a big help. Its the 531 N.O.V

my work outs will just be the main lift and 2 assistance exercises. My assitance will be based of my weak links so i can advance my main lifts.

so for example

MAINLIFT

OVERHEAD PRESS

ASSITANCE

REVERSE GRIP BARBELL ROW--- WHY IT TARGETS THE MIDDLE OF MY BACK. WHICH I FEEL IS A WEAK SPOT
CLOSE GRIP BENCH PRESS----- MY TRIS NEED WORK

THATS PRETTY MUCH THE BASICS OF HOW I WILL USE THE ROUTINE

 

[Tahir Aqbar]

You considered sprints first for cardio. Can we be friends? Distance running sucks.

 

[DLD]

You considered sprints first for cardio.

What are sprints?

 

[FATmeat]

You considered sprints first for cardio. Can we be friends? Distance running sucks.

lol yes lets be friends. From my experience my body reacts better to short sprints and hill running. Plus i can get the work done a hell of alot faster

 

[DLD]

lol yes lets be friends. From my experience my body reacts better to short sprints and hill running. Plus i can get the work done a hell of alot faster

Ok, I understand now.

 

[FATmeat]

to everyone who doesmt know 531 is strenght program that works in waves and cycles. the weight gets harder over 3 weeks then deloads on week 4 then you add 5 pounds upper body 10 pounds lower and keep going

todays workout AUG 27

Overhead press
Reverse bent over rows
Skull crushers ( i wanted to do close grip bench. But i went to the gym later than i wanted and it was packed the benches where full so i just did these for the tris)

after i went to the park and ran 5 sprints i wanted 10 but i was burnt out

NOW IM GOING TO EAT SHOWER AND DO MY Penis Enlargement

 

[Tahir Aqbar]

after i went to the park and ran 5 sprints i wanted 10 but i was burnt out

NOW IM GOING TO EAT SHOWER AND DO MY Penis Enlargement

Dude sprints will kill you. I'll always tell people, "Don't run a mile every morning. Try doing 10 sprints". And when they actually try they're like, "Ohshit! I ran a 4th of the distance got twice the "calorie burn", my legs are actually sore, and now my hamstrings are growing stronger so I won't tear my ACL when I go play basketball with the "bro's"...

Don't you hate how every gym clown goes in on Monday with a hard on shouting, "Yeah, bro! It's chest day! Chest and Bi's bro! That's all I do bro. Just took my pre-workout... hey, bro see that squat rack? Let's go do curls in it!"

 

[FATmeat]

Dude sprints will kill you. I'll always tell people, "Don't run a mile every morning. Try doing 10 sprints". And when they actually try they're like, "Ohshit! I ran a 4th of the distance got twice the "calorie burn", my legs are actually sore, and now my hamstrings are growing stronger so I won't tear my ACL when I go play basketball with the "bro's"...

Don't you hate how every gym clown goes in on Monday with a hard on shouting, "Yeah, bro! It's chest day! Chest and Bi's bro! That's all I do bro. Just took my pre-workout... hey, bro see that squat rack? Let's go do curls in it!"

I will keep doing 5 for my 1st cycle a build up to 10. I wont run a mile i wrestled in high school and ran enough for a fucking lifetime. I do do on walks sometimes with my old lady. she is trying to burn of the baby weight.

I tell them to get the hell away from my rack. 15 pull up bars in the gym and you want to use the squat rack

 

[polishedbrass]

If you really want to have a look at an in depth analysis of steady state vs. Interval training you might want to have a look at this article series:

http://www.bodyrecomposition.com/fat-loss/steady-state-versus-interval-training-introduction.html

And this one:

http://www.bodyrecomposition.com/fat-loss/steady-state-versus-intervals-and-epoc-practical-application.html


Turns out EPOC (or Excess Post-exercise Oxygen Consumption) Which means the "afterburn effect" is actually only pretty small.

Here are calculations for different length steady state workouts based on an average burn of 10 cal/min and a 7% EPOC.

30 minutes = 300 calories + 7% EPOC = 21 calories = 321 calories.
40 minutes = 400 calories + 7% EPOC = 28 calories = 428 calories.
50 minutes = 500 calories + 7% EPOC = 35 calories = 535 calories.
60 minutes = 600 calories + 7% EPOC = 42 calories = 642 calories.

Now let me be generous and assume I’m doing 30 minutes of intervals with a 14% EPOC
30 minute interval session = 300 calories + 14% EPOC = 42 calories = 342 calories.
While this is certainly a few more (21) calories than the 30 minute steady state session, it pales in comparison to the longer sessions. Sixty minutes of steady state cardio burns 642 calories, compared to 342 from the interval training. Looking purely at energy balance (and, again, there are other issues to consider) and fat loss, which will get me lean faster?

For most fat loss purposes steady state cardio just wins the race. You can do it longer and in the end burn way more calories than with short high intensity bouts that have a much larger impact on your recovery ability.
This last part is the main problem with (too much) interval training during fat loss, and the reason you really don't see many professional bb'ers do it. It has too big of an impact on recovery and thus get's in the way of weight training and muscle retention. If you decide to do it, keep it to a couple of shorter sessions a week and don't go overboard.

Can it be a part of training? Yes. But for more specific purposes and individual preference/practical considerations.
Otherwise steady state is the better overal option for the purpose of fat loss.

 

[FATmeat]

thanks for all the info. I have seen that steady is alot better but i just cant add any more time i can get my sprints done in 5 min i dont have time for 30 min. Maybe i will try to fit it in once in a while