A bit of advice?

[d3ft0n3s]

UPDATE

 

So, been doing it for nearly a month. Havent gained any kilos, havent lost any either, havent managed to do as much cycling, but i still do some.

 

Nutrtion typicaly looks like this......

 

Breakfast

75g allbran

1/2 cup blueberries

10g flaxseed

1 cup yellow top milk

1 serve peach and mago yoghurt (Flavour!)

1/2 Serving Nitrosyn progetin

 

Snack

75g tuna

1 egg scrambled

36g rice

Salad

 

Lunch

1/2 chicken breast

36g rice

Salad

Flavouring

 

Snack same as before

 

Postworkout

1 serving Nitrosyn

1 cup yellow top milk

1/2 cup Blueberries

 

Tea

*usually whatever is going to make up macros)

100g Beef Schnitzel uncrumbed

Salad

90g Brown rice (all the rice is brown)

 

1 apple whenever i feel like it.

 

Tweaks? Suggestions?

I dont count the salad but this usually ends up as P200 (in this case its 204) C193 F64

 

Anything i need to change?

 

 

Lifting.

 

So with my job its hard to do it day on day off, so what i do is usually every day i can make it, i do it. still doing 5X5

 

For example I work 3 days 3 nights 3 off (*gym is at work, and its very good)

Last round i did Off Train Off Train Train Train Off Train Train Off and continuing on ill try and train all 3 nights, this is night 1.

 

Lifting

 

SQ = 55kg

BP = 37.5kg (i still find this a bit pathetic but will keep going)

Row = 47.5kg

OHP = 37.5kg

DL = 75kg

 

I also bought a charge HR and try to bang out 15,000 steps a day or more, mainly by walking round the truck while loading. I usually hit around 13,000 no problem

 

 

Should i be doing more cardio? I biked once last round on my changeover, for about an hour an a quarter, intense, lots of hills, trying to do it fast. covered about 24k, heart rate up to 170, calorie burn (if you believe it) of 1100

Also did a longer ride on my day off which was 46K and 2h32 mins (really felt like the squats had helped my legs)

 

I'm still after the main goal. lowering body fat. any suggetions? I understand scale weight probably wont change much for a while. I also have had one day a week where i had a "cheat" meal which is usually out for tea, and not super massive just would definitley be more cals that what i normallly eat. Also probably had a few beers with it (yeah i know but im human, and TBH if work didnt drug test id smoke some green instead) but each to there own.

 

Cheat or not? Any other helpful suggestions? should i be aiming to bike everyday as well? TIA

[king]

On ‎12‎/‎12‎/‎2015 at 4:18 PM, d3ft0n3s said:

UPDATE

 

So, been doing it for nearly a month. Havent gained any kilos, havent lost any either, havent managed to do as much cycling, but i still do some.

 

Nutrtion typicaly looks like this......

 

Breakfast

75g allbran

1/2 cup blueberries

10g flaxseed

1 cup yellow top milk

1 serve peach and mago yoghurt (Flavour!)

1/2 Serving Nitrosyn progetin

 

Snack

75g tuna

1 egg scrambled

36g rice

Salad

 

Lunch

1/2 chicken breast

36g rice

Salad

Flavouring

 

Snack same as before

 

Postworkout

1 serving Nitrosyn

1 cup yellow top milk

1/2 cup Blueberries

 

Tea

*usually whatever is going to make up macros)

100g Beef Schnitzel uncrumbed

Salad

90g Brown rice (all the rice is brown)

 

1 apple whenever i feel like it.

 

Tweaks? Suggestions?

I dont count the salad but this usually ends up as P200 (in this case its 204) C193 F64

 

Anything i need to change?

 

 

Lifting.

 

So with my job its hard to do it day on day off, so what i do is usually every day i can make it, i do it. still doing 5X5

 

For example I work 3 days 3 nights 3 off (*gym is at work, and its very good)

Last round i did Off Train Off Train Train Train Off Train Train Off and continuing on ill try and train all 3 nights, this is night 1.

 

Lifting

 

SQ = 55kg

BP = 37.5kg (i still find this a bit pathetic but will keep going)

Row = 47.5kg

OHP = 37.5kg

DL = 75kg

 

I also bought a charge HR and try to bang out 15,000 steps a day or more, mainly by walking round the truck while loading. I usually hit around 13,000 no problem

 

 

Should i be doing more cardio? I biked once last round on my changeover, for about an hour an a quarter, intense, lots of hills, trying to do it fast. covered about 24k, heart rate up to 170, calorie burn (if you believe it) of 1100

Also did a longer ride on my day off which was 46K and 2h32 mins (really felt like the squats had helped my legs)

 

I'm still after the main goal. lowering body fat. any suggetions? I understand scale weight probably wont change much for a while. I also have had one day a week where i had a "cheat" meal which is usually out for tea, and not super massive just would definitley be more cals that what i normallly eat. Also probably had a few beers with it (yeah i know but im human, and TBH if work didnt drug test id smoke some green instead) but each to there own.

 

Cheat or not? Any other helpful suggestions? should i be aiming to bike everyday as well? TIA

drop the rice, allbran, the milk and the yogurt, don't graze eat when your hungry, when your not just drink water and lots of it you can even put tea bags in your drink bottle and sip on that through the day.

in terms of your work out, reduce your resting time to 1 min max when performing resistance training regardless of the weight since your cutting you should not be having major resting time.  do this for a month and on Sundays  apply some carbs to your diet (keep it clean) the fat should come off nicely if your consistent

[d3ft0n3s]

On 14/12/2015 at 11:27 PM, king said:

drop the rice, allbran, the milk and the yogurt, don't graze eat when your hungry, when your not just drink water and lots of it you can even put tea bags in your drink bottle and sip on that through the day.

in terms of your work out, reduce your resting time to 1 min max when performing resistance training regardless of the weight since your cutting you should not be having major resting time.  do this for a month and on Sundays  apply some carbs to your diet (keep it clean) the fat should come off nicely if your consistent

So dont cheat? or cheat once a week......... How much grams on sundays of carbs? i take it your treating sunday as a pure rest day.

 

Also, 45 mins long cardio (not HIIT) on Tuesdays and and Thursdays and Saturdays?

 

Thanks for the advice. I read the 5*5 nutrition again last night and have changed my diet, will post here tonight

[Pseudonym]

I'm not sure I'd drop ALL the carbs at once. But if you're not seeing any progress, definitely drop some. Then a bit more, then a bit more... Have you added up your macros to see where you stand? You should do that before changing anything.

[d3ft0n3s]

8 hours ago, Pseudonym said:

I'm not sure I'd drop ALL the carbs at once. But if you're not seeing any progress, definitely drop some. Then a bit more, then a bit more... Have you added up your macros to see where you stand? You should do that before changing anything.

Yeap

 

C180 P200 F80

 

I re read the 5*5 nutrition guide so have tweaked diet.

 

Breakfast is now

3 eggs, veg, 1 orange

 

Snack

150g tuna

veg

Banana

 

Lunch

300g chiccken

veg

apple

 

Post WO

128g oats

1 serve nitrosyn

1 cup blueberries

20g peanut buter
*(as a shake)

 

Tea

*whatever is going but in this case stroganoff

 

Snack pre bed

15g flaxseed

100g cottage cheese lite

veg

[d3ft0n3s]

Also, in reading the 5*5 further, they suggest doing 45 mins "Long" cardio, Not HIIT, on alternate training days 3 times a week. so when im not lifting. Good idea?

[Daz69]

On ‎17‎/‎11‎/‎2015 at 1:46 PM, d3ft0n3s said:

Not sure where to post this but here goes...

So I'm a 31 (nearly 32) 176cm male weighing 93-95kg. My goal is fat loss. In the winter I started walking, I was walking 10k a day and consuming 1600-1800 cals, logging with mfp. I dropped over four months from 108kg to 93.1 (lowest so far)  then the shift kinda stopped. I have started doing a 5*5 (stronglifts) program and now cycle am hour or more on the days I don't lift. Cals are around 1800 macros being 90p 220c 60f. I haven't seen any more weight loss and I'm a bit frustrated. I contacted a nutritionist but the advice given seemed contradictory to normal. I was wondering if anyone has any advice or would be willing to take me under there wing a little to help me through this time. I feel a bit lost, feel free to pm me if you like or comment here. Any help would be much appreciated. Ultimate goal is getting body fat down to below 20% and weight down to 80? I think that's right for my height. And want to get into endurance cycling for tours etc. Would love to hear from someone who knows what there talking about. Tia Richard

 

 

 

 

 

 

 

 

Think of it this way: when on a diet, you're basically in a war with your body - you're trying to lose stored bodyfat, and your body is trying to retain it.

When you cut calories, for a short period of time (typically just a few weeks) there's a lag where your BMR is still relatively fast but your energy intake has fallen, and so bodyfat falls successfully.

However the body seeks equilibrium and begins to reduce basal energy expenditure in order to balance out your calorie reduction. It believes you're experiencing a famine, and tries to protect you as best it can by reducing energy consumption.

This explains why, after some period, the fat loss simply stops. You can continue to cut calories, but you're in a losing battle at this point as your body will start to strip away muscle and lower thyroid output to further reduce energy use.

Thus you can't indefinitely reduce calories - instead you have to find a way to increase energy expenditure. You could continually increase your cardio of course, but you run the risk of raising cortisol and catabolic hormones too far.

It turns out that the best way to ramp up your metabolism and energy expenditure is to eat excess calories for a periodised time. Your body is temporarily fooled into thinking food is plentiful, and it switches out of starvation mode. Which then increases the release of fatty acids from adipose tissue, and so bodyfat loss resumes.

So rather than maintaining a relatively stable calorie intake, you take advantage of periodising your diet to include days of high calories and carbs, inter-mixed with days of significantly lower calories.

[HarryB]

And that's pretty much how simple the process is :)

[d3ft0n3s]

6 hours ago, Daz69 said:

 

Think of it this way: when on a diet, you're basically in a war with your body - you're trying to lose stored bodyfat, and your body is trying to retain it.

When you cut calories, for a short period of time (typically just a few weeks) there's a lag where your BMR is still relatively fast but your energy intake has fallen, and so bodyfat falls successfully.

However the body seeks equilibrium and begins to reduce basal energy expenditure in order to balance out your calorie reduction. It believes you're experiencing a famine, and tries to protect you as best it can by reducing energy consumption.

This explains why, after some period, the fat loss simply stops. You can continue to cut calories, but you're in a losing battle at this point as your body will start to strip away muscle and lower thyroid output to further reduce energy use.

Thus you can't indefinitely reduce calories - instead you have to find a way to increase energy expenditure. You could continually increase your cardio of course, but you run the risk of raising cortisol and catabolic hormones too far.

It turns out that the best way to ramp up your metabolism and energy expenditure is to eat excess calories for a periodised time. Your body is temporarily fooled into thinking food is plentiful, and it switches out of starvation mode. Which then increases the release of fatty acids from adipose tissue, and so bodyfat loss resumes.

So rather than maintaining a relatively stable calorie intake, you take advantage of periodising your diet to include days of high calories and carbs, inter-mixed with days of significantly lower calories.

Yeap. So i do cheat probably twice a week, and i make it worth my while.

[Shutupandsquat]

On 19 December 2015 at 0:46 PM, Daz69 said:

 

Think of it this way: when on a diet, you're basically in a war with your body - you're trying to lose stored bodyfat, and your body is trying to retain it.

When you cut calories, for a short period of time (typically just a few weeks) there's a lag where your BMR is still relatively fast but your energy intake has fallen, and so bodyfat falls successfully.

However the body seeks equilibrium and begins to reduce basal energy expenditure in order to balance out your calorie reduction. It believes you're experiencing a famine, and tries to protect you as best it can by reducing energy consumption.

This explains why, after some period, the fat loss simply stops. You can continue to cut calories, but you're in a losing battle at this point as your body will start to strip away muscle and lower thyroid output to further reduce energy use.

Thus you can't indefinitely reduce calories - instead you have to find a way to increase energy expenditure. You could continually increase your cardio of course, but you run the risk of raising cortisol and catabolic hormones too far.

It turns out that the best way to ramp up your metabolism and energy expenditure is to eat excess calories for a periodised time. Your body is temporarily fooled into thinking food is plentiful, and it switches out of starvation mode. Which then increases the release of fatty acids from adipose tissue, and so bodyfat loss resumes.

So rather than maintaining a relatively stable calorie intake, you take advantage of periodising your diet to include days of high calories and carbs, inter-mixed with days of significantly lower calories.

Got halfway through commenting to try eating more instead and then saw you already covered it lmao

[Pseudonym]

On 20/12/2015 at 7:33 PM, d3ft0n3s said:

after some period, the fat loss simply stops. You can continue to cut calories, but you're in a losing battle at this point as your body will start to strip away muscle and lower thyroid output to further reduce energy use.

You've pretty much just described my current situation. I'd been putting it down to lack of sleep, but this could be another reason. Despite being pretty accurate with my diet, and slowly cutting back a few hundred calories bit by bit, I haven't seen the results I want yet. My summer shred is well behind schedule!

 

On 19/12/2015 at 0:46 PM, Daz69 said:

So rather than maintaining a relatively stable calorie intake, you take advantage of periodising your diet to include days of high calories and carbs, inter-mixed with days of significantly lower calories.

I've been periodising my diet lately, but switching between low calories (sometimes as low as 1800cals on a non-training day) and maintenance (~2300-2500cals). But do I actually need to go into surplus - is "just maintenance" not enough to reset your metabolism? If surplus is required, by how much and for how long?

[HarryB]

I read something years ago that said 4 to 5 days to return to normal as measured by morning body temp as a measure of metabolism. Whether or not you go to surplus would be dictated by how severe the diet has been up til that point I'd imagine. But with a typical cyclic carb type diet  this doesn't occur so much and if you do stall a couple days at maintenance should suffice. 

 

My own experience is that if it's a cyclic carb style diet then it doesn't usually happen. But what I will do is put one or 2 surplus days in my plan as my other days get lower and lower. This would in practical terms mean a cheat meal on the high days which would be about 500 cals over maintenance. But in order for this to work the low days have to be low :)

 

If it's a straight decreasing calorie type plan with increasing cardio then I'll have a day where one or two meals have significantly higher cals as the diet gets tighter and tighter. Often I will still keep carbs relatively low and predominantly increase fats. 

 

Or strict diet for 8 to 10 weeks 4 days off and then resume. That also seems to work very well and isn't the same mind f*ck that having a cheat meal once or twice a week can be. Those 4 days would be back to starting maintenance cals. 

 

That's just my own personal experience with myself and people I have worked with. 

[d3ft0n3s]

Would carb cycling be a good option for me? or is another route going to work better?

[Rebel101]

11 hours ago, d3ft0n3s said:

Would carb cycling be a good option for me? or is another route going to work better?

 

SImple guideline is if its working keep doing it, if you stop progressing change something.

 

Remember keep it simple if you can