Metaburn questions

[kedg]

(1) I am a Level 4 going into Metaburn. According to the MRM I will do

4 days/week resistance program D
5 days/week aerobic level 3
3 days/week foam roller/stretching

but on page 140, under Program D resistance, there is a weekly plan that shows 5 days/week resistance. It seems like the weekly plan table goes just with the last weeks (9-12) - is that right?

(2) For level 4 I'm supposed to go 30% under maintenance for the activity level prescribed, ok, but what macronutrient proportions and other guidelines am I supposed to follow?

(3) Dumb question, I suppose, and I know "I don't have time" is considered a lame excuse, but seriously, I have a 3 year old and a full time job and I'm supposed to do an hour of resistance AND 50 minutes of aerobics on some days each week (b/c with 4 days resistance + 5 days aerobic, there will have to be, oh ... 3 days of doing both each week). That doesn't even address the additional time for the stretching, which is relaxing and feels good and all, but still takes time. I typically work out at work, because I don't have much time in the evenings and am also usually wiped (and already have sleep issues, so working out just before bed isn't such a good idea), but I can't leave my desk and spend 2+ hours in the gym each day. How do other people fit this in with the rest of their lives?

kedg

[LaraT]

There are no macro recommendations, just deficit and exercise program. The level 4 sounds like a lot of activity but from what I understand Level 4 is for those who are already very lean wanting to get "sick lean" or competition weight/body fat. For that, it takes a lot of extra exercise because when you are that lean already you can't cut much more out of your calorie intake.

[sunshinekisses]

Originally Posted by kedg

(1) I am a Level 4 going into Metaburn. According to the MRM I will do

4 days/week resistance program D
5 days/week aerobic level 3
3 days/week foam roller/stretching

but on page 140, under Program D resistance, there is a weekly plan that shows 5 days/week resistance. It seems like the weekly plan table goes just with the last weeks (9-12) - is that right?

yes, it is only in weeks 9-12 that you do the 5 day body part split, the first 8 weeks are an upper lower split across 4 days.

(2) For level 4 I'm supposed to go 30% under maintenance for the activity level prescribed, ok, but what macronutrient proportions and other guidelines am I supposed to follow?

while there are no specific macronutrient proportions, there is mention that focus should be on protein and fat, with timed carb ups. with that in mind, personally, i would keep startchy carbs limited to around resistance training only, and on days you aren't weight training, only eat veggies for carb sources.
i'm sure leigh will chime in if i'm wrong here.

(3) Dumb question, I suppose, and I know "I don't have time" is considered a lame excuse, but seriously, I have a 3 year old and a full time job and I'm supposed to do an hour of resistance AND 50 minutes of aerobics on some days each week (b/c with 4 days resistance + 5 days aerobic, there will have to be, oh ... 3 days of doing both each week). That doesn't even address the additional time for the stretching, which is relaxing and feels good and all, but still takes time. I typically work out at work, because I don't have much time in the evenings and am also usually wiped (and already have sleep issues, so working out just before bed isn't such a good idea), but I can't leave my desk and spend 2+ hours in the gym each day. How do other people fit this in with the rest of their lives?

you could break the training up into two sessions. do your weight training in one block, cardio in another. or, you could set it up so that you are only doing cardio and weight training on your days off. like this
(assuming weekends off of work)
day 1 cardio
day 2 cardio
day 3 lower
day 4 upper
day 5 cardio
day 6 lower and cario
day 7 upper and cardio

i know the program recommends 1 day off a week, but really, if you are having scheduling problems, i don't see why something like this couldn't work.

personally i would split one of the required cardio sessions into two. so something like this:
day 1 off
day 2 cardio
day 3 lower - 30 min cardio
day 4 upper - 30 min cardio
day 5 cardio
day 6 lower and cario
day 7 upper and cardio

[Leigh P.]

First wanted to say thanks to the others for great detail of answer, just going to back up/add a few points.



[quote]

Originally Posted by kedg

(1) I am a Level 4 going into Metaburn. According to the MRM I will do

4 days/week resistance program D
5 days/week aerobic level 3
3 days/week foam roller/stretching

but on page 140, under Program D resistance, there is a weekly plan that shows 5 days/week resistance. It seems like the weekly plan table goes just with the last weeks (9-12) - is that right?

Remember level for is for a very very lean level of body fat. I don't know many who get past 3 so make sure this is where you are at.

(2) For level 4 I'm supposed to go 30% under maintenance for the activity level prescribed, ok, but what macronutrient proportions and other guidelines am I supposed to follow?

Metaburn and the MetaRepair program in general is for those with advanced dietary knowledge. I make this clear many many times in the book. Meaning you should already understand carb cycling, depletion, etc. I am going to be updated and giving more info on this anyway in the future but again, this is a book for the pro dieters out there that got into the trouble they are in because of an excess of dieting down (for the most part).

(3) Dumb question, I suppose, and I know "I don't have time" is considered a lame excuse, but seriously, I have a 3 year old and a full time job and I'm supposed to do an hour of resistance AND 50 minutes of aerobics on some days each week (b/c with 4 days resistance + 5 days aerobic, there will have to be, oh ... 3 days of doing both each week). That doesn't even address the additional time for the stretching, which is relaxing and feels good and all, but still takes time. I typically work out at work, because I don't have much time in the evenings and am also usually wiped (and already have sleep issues, so working out just before bed isn't such a good idea), but I can't leave my desk and spend 2+ hours in the gym each day. How do other people fit this in with the rest of their lives?

While you don't have to spend two hours in the gym, you can easily break up stretching and cardio sessions or mix things, at the same time understand you are trying to get competeition level lean. That is what level 4 is.

This is what I descirbe in the book for level 4...

Most of you may not want to even try after level 3. For some level 3 is what you want. Level 4 is for complete muscle definition, vein popping, and every ab ripple showing. It is almost impossible to maintain a competition level body fat. This is intense work that is not for everyone and where most can wreck their metabolic system

So I hope that makes things even more clear. It may be that level 3 is more for you OR a whole different program like OPT.

2 cents.

[Etana]

I have 2 questions:
I am Level 2 and Metaburn level 2.5.
(I still have 3 weeks before I begin Metaburn.)

1. What are the food macros (% pro-fat-carb) for Metaburn program?
(I'll figure out my calories in the next few weeks)

2. METABURN aerobics:
I see I have 2 days of moderate interval training.
Can I break this up so I do 2 days of 25 min of the interval section, and do 2 days/week of Jazzercise at about 65%-75%, or would I have better fat burning results if I did the 50 minutes all at once?

If I do it all at once, can I do my Jazzercise class and come right home and do my interval on my exercise bike?

thanks,

[Leigh P.]

I am going to make a thread in a moment for concerns and issues about the book. Ti keep it short, and I say this in the book, this is for advanced users. You should, at this point, know how to set up your own diet and macros. This is a guide, this is so much (at moment) and hand holding plan. That is going to change in the future as I see that I just left way to much up to the individual and assumed to much of the users knowledge. It is hard when writing a manual like this, one that is so detailed to a re-feed and recovery. There were some fumbles, they will be corrected.

For you personally, please refer to the other thread about your quads, I personally don't think the burn program is for you specifically.

I think, for you, that you would benefit much more form a laxer system of moving as much as you can, doing some moderate lifting, and using more of a deficit to guide your loss. More walking, less intensity, heavy diet focus. 2 cents.

[Etana]

Originally Posted by Leigh P.

... You should, at this point, know how to set up your own diet and macros.

For you personally, please refer to the other thread about your quads, I personally don't think the burn program is for you specifically.

I think, for you, that you would benefit much more form a laxer system of moving as much as you can, doing some moderate lifting, and using more of a deficit to guide your loss. More walking, less intensity, heavy diet focus. 2 cents.

Leigh,
I take your comments in good faith and intention.
I think the reason I have appeared needy and unknowledgeable is because I have NOT have results in the past 3 years and am desperate to find the key to results of all my work.

I have fine-tuned my program with what I have learned here and from you and your books. I am hoping with what I have learned about deficit and weighing, and refeeds, I will get fat loss results. Perhaps I need to be more patient and less anal at this point... or anal in my calories, but not in the bigger picture.

I agree with you that once I finish REPAIR, I arrange my deficit to be larger and my exercise being more gentle, though I hadn't trusted myself enough to make those decisions.

I'll respond more later on the quad thread.
I apologize if I've asked too many questions here, but it is really from the panic of not having had results with all the different programs I had done, so I was just totally insecure about my judgment.

I do understand how my ankle problem is an added situation, and also points to gentler exercises that don't make it worse. I plan on bringing my exercises to my doctor for his opinions.

thanks,

[Leigh P.]

Originally Posted by Etana

I apologize if I've asked too many questions here, but it is really from the panic of not having had results with all the different programs I had done, so I was just totally insecure about my judgment.

Never, ever be afraid to ask questions. Don't care what others think about your journey to knowledge.

I think you are doing fine, because you HAVE asked so many questions it allowed me to go to a place that I wouldn't have otherwise because I just wouldn't have know.

Patience and perseverance have a magical effect before which difficulties disappear and obstacles vanish.