Questions about diet & lifting...

[Toby from MO]

I don’t know exactly how to word this thread without it seaming rhetorical. This may be the proverbial “chicken or the egg” question but I have a few questions regarding expectations/gains from a lifting routine while at the same time closely controlling my food (calorie & fat) intake and losing weight.

I’m new to lifting and do not have a lifting “routine” per say (yet). I have begun “some” lifting but I have yet to define my “exact” goals so I’m not currently following a regimented routine that I feel will lead me anywhere. My lack of lifting experience, while following my own methods for weight control, leaves me unsure of how to set manageable expectations so I can measure gains or losses. Understanding there are different lifting routines for delivering different results, I first would like to continue raising my overall level of physical fitness and secondly tone/build some muscle for aesthetical reasons.

I have so many questions I don’t where to begin. A few questions I have are:
- What type lifting routine would best compliment my diet?
- What type of diet would best compliment a given lifting routine?
- What gains should I expect while monitoring calorie intake and lifting at the same time?
- Should I expect to see muscle growth while counting calories and/or losing weight?
- Should I assume at this stage I’m merely trading fat for muscle, i.e. lowering body fat percentage, thus toning or gaining muscle definition?
- Should I modify my diet for a higher calorie or protein intake assuming I am “feeding” muscle growth?

Little background…I’m 34yrs old. Roughly 1-1/2 years ago I weighed in at a whopping 275lbs. I was in the worst shape of my life. Disgusted with myself, my eating habits and for the sake of my wife, kids and future health I decided it was time for a change. I slowly started changing my eating habits and begun participating in small amount of physical fitness, i.e. walking…sadly it was the best I could do. Having the right mind set and a persistent determination it was not long before I fell into the “habit” of my new diet and fitness routine. I was crushing every increasing goal I set for myself. Day by day my diet was easier to follow and my fitness level was increasing as was the amount/intensity of my workouts. When I started I didn’t know what to expect but within 8 months I achieved what I felt were some impressive milestones. I had lost 75lbs, I was running anywhere from 6-10 miles, 6 days a week, I was consistently running sub 21min 5k’s and I could finally, honestly, say I had changed my lifestyle and outlook on fitness. Since then…I’ve put back on 5-10lbs, I still maintain my diet but I am a slightly more lenient as my focus is geared more towards maintaining, I continue to run 6-8 miles 4-5 days a week, I’ve achieved a 20min 5k while consistent remaining sub 21min.

My diet, my running and/or the need to lose/maintain weight is now habit, it’s ritual, it’s what I do…that said…I’m ready to venture into to bigger/better things but without leaving the past behind. I’m hoping to better educate myself in these areas so I can understand how one “routine” will affect the other, understand how I can balance both efforts and understand how to set manageable expectations and attain measureable gains.

Sorry for the thesis…hope it make sense.

Toby

[prof41]

Hey Toby

Congrats on the impressive results you achieved. It’s always inspiring to hear about someone taking control of their health and making the changes necessary.

I’m by no means an expert on weight training and there are some very knowledgeable people around this forum who will be able to provide technical answers to your questions, but I will give you some input based on my experience.

A few years back, I also lost close to 100lbs mostly by diet, cardio exercise and some weight lifting. Here a few points I learned.

• Once I reached maintenance level weight wise, (and maybe before that) cardio & diet alone did not help me lose further fat.
• Weight training as helped me ‘’shape’’ my body.
• I have to now concentrate more on macros in my nutrition than counting calories meaning (for me) I need to eat enough protein rather than worry just about calories in, calories out.
• I can’t rely on a scale to measure my progress anymore.

I’m realizing that the type of program you chose is very important. Lifting weights just for the sake of lifting weights does not always achieve results. (Think low weights, high repetitions, and body parts programs)

For me this portion of really making my body strong and brining the BF% down below the ‘’recommended’’ average percentage, is perhaps harder that anything I’ve done previously. It requires much more determination and patience.

I’ll let someone else recommend a training program, but I am doing New Rules of Lifting for Women and although it’s one of the hardest program’s I’ve ever done, I am seeing results and am mastering exercises I never did before, squats, dead lifts and others. I truly believe I need a program like this to help me achieve the results I’m looking for.

I hope this helps you a bit and can at least steer you in the right direction.

Annie

[missjane]

If I were you, I would read New Rules of Lifting and see if that doesn't help you with some of your questions and give you a great workout routine to start.