Information overload on a newbie!

[Tiggy]

Hey, JPers! Very long time lurker, first time poster.

I'm an unemployed writer, so I spend a great deal of time at home as well as scouring boards like these for answers. I've been to TT's board, T-Nation, AC's site (and done NROL), LMcD's site, Skwigg's site, IF, ESE...you get the picture, so here goes...

My stats:

Female
40 yrs old
5'6"
Medium build
True size: 14 (not vanity clothing size)
168lbs
BFP: 30% (estimated by Leigh's pictures a few posts back)
Exercise history: moderate (sports &/or weight training a few times/wk). I'm a fast adapter, so I switch my routines monthly.
Current workout: TT Bodyweight/Dumbell Advanced Wkout 3x/wk
Diet: past 2 wks, TNT Men's Health Diet (1400 cal, clean 40%p/50%f/10%c.)
previous months, tracked calories (1500 cal, appx Zone with cheats- not so clean)
Med status: healthy, treated hypothyroid (10+yrs)
Meds: pill, thyroid meds, vitamins

I've been doing TT programs (3x/wk) since April with good muscle gains...but slow fat loss. I muscle up fast and love to lift, but it just makes me bulky due to the slow fat loss.

I track my calories on Calorieking and have run my bodyweight/nutrient macros on freedieting.com.

MY GOAL: FAT/SIZE LOSS. To put a picture on it, I'd like to train down to appx 20% fat (btw the model picture and the fitness model pic in the previous post). I care less about how much I weigh, and more about how I feel and look.

I am fulla questions about FLTS before I order ('cause I'm on a tight budget)!

*Is Leigh's program based on a low-carb platform?
Low carbing (not over 35gs) works for me, but my calories usually come in between 1000-1300. I know this is not sustainable long term, and eating this way is making me nutty because I can't choke down much protein. Besides, my muscles feel 'softer' than before, and I can't say I like that.

*How does FLTS compare to a program like Red Carpet Ready by Valerie Waters?
What I love about Leigh's site and podcasts (besides her non-bs manner and cursing ) is that she's the first online trainer I've found that incorporates a comprehensive stretching program. Most just gloss over that.

*Does FLTS have an accellerated program?
I gotta admit: I'm impatient to be as hot as I can be because I'm OVER being fat (and I'm in L.A., after all).

*Can Leigh's workouts be adapted for skeletal/muscular prolems?
I'm working with crunchy knees, one of which has had multiple surgeries (partial patellaectomy, right).

I think that's enough for now.

Please advise.

[LisaS]

FLTS isn't a program or a meal plan. It is more like a reference text about fat loss and why things work and why things don't work and how to develop your own skills to analyze and troubleshoot your own fat loss issues (or those of others).

OPT is a program from Leigh that incorporates a specific dietary plan and a specific workout plan. I think I recall it as a 12 week program.

[LisaS]

What is going on that you feel compelled to make a change at this time?
You've only been on TNT diet and workout for two weeks, right?

[Aoife]

no

donno, haven't seen it. OPT, the program in FLTS, has four components, diet, resistance, "cardio", and recovery.

OPT is 12 weeks, plenty of people have seen amazing success. Not all, of course, ymmv.

um, you may want to talk to her, but there's not a lot of usual stuff in there. Nothing super tough, and since she's around if there's somethgn you can't do someone could suggest, or you oculd leave it out.

Resistance training is for keeping your muscles while you lose fat. So dropping something won't kill you, nor will a sub.

Welcome

[Tiggy]

Oh, okay! OPT is what I'm looking for, then.

I've been doing the TNT meal plan for 2 weeks (low carb), but I've been doing various TT workouts for 4+ months. I mixed the two because I prefer bodyweight exercises and TT has some very good programs.

With the TNT diet, I'm frustrated on two scores:

I feel a binge is coming on; and

I checked my macros again and they're more like 40p/50f/10c. I have a real hard time getting that much natural protein. Shakes are a bit expensive for me right now.

[Etana]

Originally Posted by Tiggy

Hey, JPers! Very long time lurker, first time poster.
Diet: past 2 wks, TNT Men's Health Diet (1400 cal, clean 30%p/50%f/20%c.)
previous months, tracked calories (1500 cal, appx Zone with cheats- not so clean)

I've been doing TT programs (3x/wk) since April with good muscle gains...but slow fat loss.

Please advise.

Do you mind posting your name; do I know you from Renee's Skwigg's BFL women's forum?

1. Have you listened to all of Leigh's podcasts/audios on her website. I would; they are short, funny, and direct.

2. I suggest you track/weigh every morsel including splenda and oil sprays, and get your daily goal to your calorie target and not over. Your macros were
"1500 cal, appx Zone with cheats- not so clean)" for months, and then the past 2 weeks they were, "(1400 cal, clean 30%p/50%f/20%c.)

not much protein, a lot of fat IMHO.

Why not really clean up your food for a month, maybe while reading Leigh's FLTS book/s? And see what resulths a clean month will bring?

I think that is the rough news that Leigh has for us, beyond balancing for health, to really be honest with the food, because 25 calories here and there add up to a stall you wouldn't expect. I was eating 1.5 packs of Orbit gum a day... and 2 hershey's kisses here and there, some logged, some not. OH, I have not been logging my olive oil spray... gotta add that to the day.

"I checked my macros again and they're more like 40p/50f/10c. I have a real hard time getting that much natural protein. Shakes are a bit expensive for me right now."

A tin of Designer Whey protein can't be more than $.50 or $1 per meal, and 1/2 banana is 15c.

How can you be eating only 10% carb?
Are you eating too much fat?
Are you on permanent Atkins?

Perhaps you could post 1 day's food here.
hope this helps, Etana

[LaraT]

35 grams of carbs or less is super low. are you sure you need to be THAT low? like you said not sustainable at all and probably not the best in terms of health, body comp, etc.

With that said, the OPT program is around 40p/35c/25f if I recall correctly. I am not familiar with Val or the other programs you listed so can't comment on those.

[Tiggy]

Originally Posted by Etana

...
Why not really clean up your food for a month, maybe while reading Leigh's FLTS book/s? And see what resulths a clean month will bring?

Hi, Etana!

No, I don't belong to Skwigg's BFL. I just read her blog.

As far as the clean eating, I LOG EVERYTHING from cooking spray to Altoids and weigh my food by the gram. I got that covered.

My true macros (I corrected my post) are 40p/50f/10c, and I can't get that much protein down. I just can't.

LaraT: sustainability is a factor, as are my softening muscles! Does low carb make your muscles soft?

[LaraT]

Oh and I just saw your thyroid post on the other thread. Low carbs is associated with lowered thyroid function so not the best choice for someone who is hypothyroid. When I switched to a much lower carb diet my free t3 and free t4 went down after being stable for many years.

[LisaS]

If you are following TNT - why are you worrying about macros at all? Just eat according to the plan. Are you on TNT plan A?

[Tiggy]

Originally Posted by LaraT

Oh and I just saw your thyroid post on the other thread. Low carbs is associated with lowered thyroid function so not the best choice for someone who is hypothyroid. When I switched to a much lower carb diet my free t3 and free t4 went down after being stable for many years.

This I didn't know. Thank you. I'm gonna check into that.

Originally Posted by LisaS

If you are following TNT - why are you worrying about macros at all? Just eat according to the plan. Are you on TNT plan A?

Hi, Lisa!

I track my cals on TNT Plan A because if I eat only when hungry, it usually averages out to about 1000-1100 calories...and that's too low for me not to be staggering around in a daze.

[LisaS]

maybe you could just take "staggering around in a daze" as a cue to eat something? j/k
anyway - I was wondering about tracking the macro % not tracking calories - just curious as macro percentages aren't emphasized (IIRC) in TNT A

[Tiggy]

Originally Posted by LisaS

maybe you could just take "staggering around in a daze" as a cue to eat something? j/k
anyway - I was wondering about tracking the macro % not tracking calories - just curious as macro percentages aren't emphasized (IIRC) in TNT A

Yeah, you'd think after walking into the door a few times I'd grab a handful of almonds or something. (j/k)

I figured the macros from posts on a TNT board.

I guess the only reason I track on the TNT diet (actually, EVERY diet) is because my history has shown that if I don't, I WAY undereat (low carb) or WAY overeat (moderate/high carb). Neither is good.

On low carb, I'm rarely hungry, so I kinda have to force myself to eat at regular intervals, and that's where the choking on the protein comes in...but on moderate carb, I always feel hungry and nibbly and too easily shoot past my goals.

I admit I'm all over the place and am having a hard time setting my goals for what I wanna achieve.

[Aoife]

Originally Posted by Tiggy

Yeah, you'd think after walking into the door a few times I'd grab a handful of almonds or something. (j/k)

The problem is that by the time I get down to the kitchen to get something, I've forgotten what I was doing. So I head back up, lucky to even have snagged a drink.

So, I know what it is.

[ninja]

Do not overcomplicate things. I implore you.

Keep It Simple Stupid.

(the topics in this subforum are a perfect example of overcomplication)

[Leigh P.]

I good rule of thumb I always use is this...

Do only what you have to do until it doesn't work. Meaning if you have never attempted a diet before start small. Start taking walks and back off on certain "bad" foods. If that stops working then try adding portion control. If that doesn't work then try counting calories.

Same with training. Not everyone should jump into a 5x5 lifting program.

Start easy if feeling overwhelmed. Some of the best fat loss happens by accident.

[Tiggy]

Thanks, all, for taking the time to reply to my posts. I'm just sorry that the first one was a mini freak out.

Ninja and Leigh are right: when all else fails, K.I.S.S.

I guess what I'm really looking for is a non-bulking workout for fat loss THEN when I hit a stall, I should get FLTS.

I'll go lighter on my TT bodyweight reps, I guess, but I'm going to continue with TNT eating Plan A and try to get in more nutrient-dense protein.

Problem solved. Thanks.

[Leigh P.]

Sounds great, good luck and keep us informed.

[ninja]

Originally Posted by Tiggy

Thanks, all, for taking the time to reply to my posts. I'm just sorry that the first one was a mini freak out.

Ninja and Leigh are right: when all else fails, K.I.S.S.

I guess what I'm really looking for is a non-bulking workout for fat loss THEN when I hit a stall, I should get FLTS.

I'll go lighter on my TT bodyweight reps, I guess, but I'm going to continue with TNT eating Plan A and try to get in more nutrient-dense protein.

Problem solved. Thanks.

I highly recommend not going lighter. If you're eating less and therefore on a caloric deficit, you're not going to get "bulkier."

Keep the weights heavy. It's an added bonus in terms of fat loss.

[UConnJulie]

ITA ... if you are bonking from the lower calories, cut workout VOLUME not intensity. So do fewer reps or sets, but keep the weight heavy so the exercises are still hard (ie you could only do one more with good form at the end of each set).

[Tiggy]

Originally Posted by ninja

I highly recommend not going lighter. If you're eating less and therefore on a caloric deficit, you're not going to get "bulkier."

Keep the weights heavy. It's an added bonus in terms of fat loss.

Originally Posted by UConnJulie

ITA ... if you are bonking from the lower calories, cut workout VOLUME not intensity. So do fewer reps or sets, but keep the weight heavy so the exercises are still hard (ie you could only do one more with good form at the end of each set).

Mmm, faster workouts...

So I can go back to lifting my max (squats, deadlifts, etc.) and not gain size by dropping a set? That I'll shred instead (theoretically)? Wow!

And you promise I won't get big? Pinky swear? 'Cause if there's a way to get big in a deficit, I guarantee that I can. I LOVE lifting heavy and muscle up fast.

Fitness model, here I come!

Thanks for the help, guys.

p.s.-- should I switch up my cardio? Right now I do a 20 min. interval after each workout (3x/week).

[UConnJulie]

I'd probably cut the intervals. They require much more recovery than just plain low intensity activity ... and if you are already bonking on the calorie cut ... better to target the weights, and keep your daily activity high IMO.

[Tiggy]

Would moving the bike intervals to non-lifting days increase my fat burn, or is that really doing too much in a deficit?

[diamondpete]

Originally Posted by Tiggy

Would moving the bike intervals to non-lifting days increase my fat burn, or is that really doing too much in a deficit?

Hi Tiggy

Welcome aboard. I am going to echo what a few people have said and say, does it matter? Don't micro manage before you have gotten the basic plan down. Try weight training regularly (2 or 3 or 4 days a week), key word regularly, and don't eat crap, and see where that puts you in a month. Then look at what adjustments you need to make. Likely the first one will be to what you eat, not what day you bike on.

and PINKY promise you will not get BIG!!

Good luck. (if it helps start a log. but don't waste your time and energy super analyzing - get a regular routine down first.

Cheers


Peter

[Tiggy]

Good points, Peter, but I have been training regularly (4+ months of TT, 3x/week, plus other training before that).

Alternate day intervals interested me because I'm a writer who sits at the computer 8+ hours a day. UConnJulie mentioned 'keeping my daily activity high,' and I thought intervals on non-lifting days couldn't hurt.

I used to blame my thyroid condition for the reason I couldn't get under a certain weight, but now that I have the time, I want max results before I'm forced to go back to work.

I just wanna get shredded for the first time in 10 years. *sigh*

[Leigh P.]

Originally Posted by Tiggy

Good points, Peter, but I have been training regularly (4+ months of TT, 3x/week, plus other training before that).

Alternate day intervals interested me because I'm a writer who sits at the computer 8+ hours a day. UConnJulie mentioned 'keeping my daily activity high,' and I thought intervals on non-lifting days couldn't hurt.

I used to blame my thyroid condition for the reason I couldn't get under a certain weight, but now that I have the time, I want max results before I'm forced to go back to work.

I just wanna get shredded for the first time in 10 years. *sigh*

Having trained a dozen copywriters and editors (I hope the irony there isn't lost) I can assure you what got them to their fat loss faster was not 20 min aggressive bike intervals but 60 min walks outside.

Something to think about

[Tiggy]

Cool.

I am now sufficiently calmed.

Thanks.

[idv8]

Originally Posted by Leigh P.

Having trained a dozen copywriters and editors (I hope the irony there isn't lost) I can assure you what got them to their fat loss faster was not 20 min aggressive bike intervals but 60 min walks outside.

Hi! Very interesting thread. I'm curious about this comment, Leigh. I'm someone who would rather train really hard than take an hour walk. I also usually do 30 mins of intervals after my grueling Cosgrove Afterburn II workout. Are you suggesting I'd get more fat burn for my buck by taking a long walk?

Do I want to walk at a decent clip but be able to converse or fast enough that I can only say a few words at a shot? (In treadmill terms, for me that would be 3.6mph vs 4mph.) Also, what if I walk twice a day for 30 mins or 3 times for 20? I know this IS nitpicky but I've training like a beaver and eating mindfully for years but lately fat loss has stalled. However my work week is really sedentary at the computer.

Thanks! Good luck Tiggy!

[Anna21]

I have been interested in this lately as well. I think everybody is different and what works for one may not work for another. I don't know what it has to do with, but for the life of me, I don't know how ANYONE does intervals in a deficit and also low carb. I have been lowering my carbs and cals and I could not run from Sasquatch if my life depended on it! I get very tired and worn down when I lower carbs (and mine are not THAT low, like 100 to 140 grams). Maybe lower carbing is not for me - but that being said, I have been interested lately in the interval vs slow cardio. There is alot of debate about this and of course each camp thinks the other is retarded for thinking that way! I say, whatever works! But my body certainly does not function well on low carb - I guess too many years of only carbs and here lately I have been just eating fruits and cottage cheese (mostly) so maybe the lower carbs are a shock to my system!
But this is veehhrryy interesting...can't wait for an article on it
Missy

[Anna21]

OK I do realize this thread had ZERO to do with low carb.. I just got caught up in thinking about intervals and how I can't do them when trying to cut cals/carbs. Not trying to hijack or send in another direction.....
Missy