Diet, Nutrition and SupplementationPost here for supplement reviews or nutritional advice. If you're trying to get "ripped abz" THIS is where you should be.
I have been working out very hard for just over 6 months now. My diet is pretty darn good; I only cheat about once or twice a week. I have taken all the advice that everyone has given me and put it in action and things aren’t going so well.
When I started my new healthy lifestyle I did it for several reasons, but mostly because I was at the point where tying my shoes was something that required me to come up for breath. Or walking to my car after work was something that took my breath away. I have so much going on in the next couple months, I am getting married, and I have a bachelor party coming up pretty soon. My personal goal was to be at 15% BF by June 1st, and I missed it. I continue to work hard as hell in the gym, and eat right, but over the last 2 months I have only lost like 5 pounds of fat.
I have got to figure out a way to speed this up, my body has gotten used to what I am doing and it’s not as effective as it was. So far this year I have lost about 30Lbs of fat, that’s great, I know, but I am determined to shed about 15 more and it has to be done before the wedding in September. I have about 2 ½ months to get this done, and I don’t have the time to poke around, my wedding is on the beach and the whole entire family is going to be there with cameras, THIS FAT MUST COME OFF NOW!
Never mind what I have been doing, it’s not working anymore, I need a fresh diet and I need it fast. I need something that is proven, I don’t have the time to be a test crash dummy anymore, as stated in the title, if it is possible for anyone to get to 10% BF then getting me to around 15% or lower shouldn’t be a problem with 2 ½ months to spare.
I need help guys, please someone help me out here…
Hmmm. Maybe you need to evaluate your training more so than your diet? Either that or you can get really aggressive and try out Lyle McDonald's PSMF plan... I think that will get it off you but you will suffer greatly.
I don't know about your original question definitively, but i would imagine that given enought time, the desire, and other intangibles anyone could get below 10%. But that shit takes TIME depending on where you're coming from body comp wise.
You got 3 months or whatever so you gotta do the best you can. Post what you've been doing as far as workouts, eating, total cals, main macronutrient sources, additional cardio work, lifestlye, habits, hobbies, fiance's picture, and you will get some help.
Changing it up is key to keep your body adapting and transforming, so knowing what you have been doing will help determine plausible changes.
You could try eating at a different macro %s or cycling your carbs or taking a pogo stick to and from work.
Nobody here can help you unless we know what your doing. If your lifting those light weights you won't get anywhere. You need to lift heavier (8 reps or less per set) to put on some muscle. More muscle=higher metabolism=less fat.
So, what exactly are you doing now?
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"A government big enough to give you everything you want is a government big enough to take from you everything you have."
I don't know whether it's possible for everyone to get below 10%, but I think most guys can. I'm probably below 10%, and I was never a naturally low body fat kinda guy. I was chubby even as a kid and teen and always had love handles, which are now gone. So I believe that attention to diet, weight training, and high intensity cardio will work for most guys who want to go below 10%.
Another point is that it does take time. I'm not sure why you are so anxious to get below 10% for your beach wedding. Will you be exposing your abdominals during the ceremony? If not, then don't focus on that... just keep slimming down at a reasonable pace and keep up a good diet and exercise plan. The results you want will come eventually.
I am not doing the workout that you see the link to above. That workout lasted about 4 weeks.
I guess right now I really don't have any writen plan I am going by, I just go to the gym and work ~
Monday - Bi's, Back & abs
Tuesday - Tri's, Chest & abs
Thursday - Legs & abs
Friday - Full body
Original question...I think so, but it's alot harder for some people than others.
We still don't really know what you're doing diet and excersise wise. You need a PLAN, none of this "do what I feel like" crap. Plan your lifts. Plan your energy system work. Plan your Diet.
You've done good so far but that doesn't excuse you not having a plan!! EEEEEEEvil!!!!
Several people have told me RR&D or TT will work for me, what I don't understand is how this could be more effective that just going to the gym and doing set days like I am doing now. It seems to me that I am working alot harder now than I would be with RR&D.
Does this program cover the whole body in the 4 days you do it?
Quote:
Originally posted by OldGuy: OK, that workout sucks too. Try this.
Originally posted by yovwmon: Several people have told me RR&D or TT will work for me, what I don't understand is how this could be more effective that just going to the gym and doing set days like I am doing now. It seems to me that I am working alot harder now than I would be with RR&D.
Does this program cover the whole body in the 4 days you do it?
quote:Originally posted by OldGuy: OK, that workout sucks too. Try this.
[/quote]It depends on what you're doing for bis, back, abs, etc. You don't say the actual exercises, reps, sets, etc.
But, the idea, when losing fat, is to stress the muscles enough so that they have to repair themselves, raising your metabolism. Full body workouts keep more of your muscle mass recovering at all times, so you burn more fat.
Also, certain rep/set schemes work better for fat loss, as do repeatedly stressing large muscle groups every few days (which is why TT and other fat loss routines either repeat every few days, and/or use compound lifts that overlap muscle groups, keeping the most muscle mass stressed at any given time).
In addition, workouts like TT produce EPOC (which is something like "exercise post oxygen consumption), which cause you to burn more calories/fat, even after the workout. This effect is similar (or maybe the same) one that causes HIIT to be effective.
Finally, TT, RR&D, Full Body Fat Loss, etc. are routines that are proven to work for fat loss. Why make up your own when you've got routines with a successful track record to try?
Full body workout in RRD...yes. 2 upper body, 2 lower body.
The goal is NOT to work harder when trying to burn fat (or any other time for that matter). The goal is to work more efficiently towards your goals.
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When losing fat you're already at a level of calorie depletion. If you work out too intensly and or too often you will not repair what you have broken down in your workouts. If you do this you'll rapidly fall into a state of disrepair, losing muscle along with fat while frying your ability to continue.
So your goal per workout is to have a moderate intensity session which is sufficient to maintain or slightly improve your current musculature, while eating enough protein and calories to easily repair yourself but maintain a calorie deficiency.
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make sense?
**edit**
Lost Dog pretty well beat me to it but I'm leaving this post because it's probibly the first time I ever really "verbalized" it out.
For someone to be able to be successful at not planning their workouts in advance, he needs to have lots of experience and knowledge. And don't forget your nutrition is also key.
The reason why people keep suggest programs like RR&D and TT is 1. they are designed by coaches who know more about this than you or I and 2. they work!
Now you can keep coming back here and keep asking the same question, month after month, and have the same results, or you can take the advice and try the programs and see what happens.
Time is running out.
__________________
"A government big enough to give you everything you want is a government big enough to take from you everything you have."
I printed the program out last night, if it doesn't work I am coming after you.... j/k!
Quote:
Originally posted by OldGuy: The reason why people keep suggest programs like RR&D and TT is 1. they are designed by coaches who know more about this than you or I and 2. they work!
Now you can keep coming back here and keep asking the same question, month after month, and have the same results, or you can take the advice and try the programs and see what happens.
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