Well i recently joined the forum here, I found a link frrm mens health and dohhh took me a few to realize this great forum is based here in my own hometown! Jean Paul wish i could train at your gym- but due to family belong to the LRRC.
Anyway im pretty confused at this point what to do. Recently lost 42lbs- on the diet center thermogenic diet ( yes it really works) , then started eating clean and working out doing the ABS diet - also consulted w/ a personal trainer to make sure i was doing it all correct. The Abs diet workouts have been great by body definetly reshaped, stronger, leaner,,,but i cant get rid of those final 10lbs! My goal is to lose that final 10 and at least get a 4 pack going!
I know i need to change up my workout as it has been basically the same for last 4 months but im not sure where to transition. There are way too many options, and each issue of Mens Health, and every forum pushes me into a deeper state of confuson,,,I know I need to change my routine, I need to still drop some weight so do I look at The New Rules? Turbulance Training ? Home Grown Muscle (Mens health) ?
In addtion to my current 3 day a week total body circuit i do 2-3 days of spinning - but I am concerned by some of the stuff I have read regarding cardio as possibly working aganst my workout. Looking for some advice/insight or experiences anyone else has had.
Also I have to say I look at lots of forums but this one really is an incredible resource- managable and focused- kudos!
Welcome 6pack! You are in the right place. A LOT of great information and expertise on here.
I am in pretty much the same boat as yourself. However, I got past the point of worrying over those last few pounds and have opted to add some muscle mass with the belief that additional lean muscle mass will assist me in leaning out when I'm ready.
hiya six pack well its your diet that will get you there quickest.
To achieve a calorie deficit you can do this by eating less or burning it off by doing the spinning.
I can give you a 10 week routine which saw me go from 13% to 9.5% and an 8 pack that was supported by training 3 days a week rough workout time 22 mins no CV if you are interested. Or you can read it all online at Mens Health in the UK (I did it all online with their training and support) Hope you have a strong bladder tho on the water front as if you follow that you will need to get guzzling.
And congrats to another fat man turned skinny! Good to see someone else Realising the Dream
__________________
BFG
"The time for talking has passed, actions are speaking louder than words."
You're at an impasse, not sure where to go or what to do.
Spend some cash. Buy some books. Book of Muscle and the New Rules of Lifting. Read them. You'll get a tonne of programs to work on.
I would also suggest posting your diet / fitday link as well as your stats, age, height, weight.
__________________ 2009: No races, No times. Slow year. So, now you're 96 cals short. You're now in starvation mode. Doomed. - LostDog
Blog entry: November 1, 2009, Pancakes LiveSTRONG daily plate log
PS - You mentioned Cardio "working against your workout"
Pretty much the concensus around here is that too much cardio can "work against" adding muscle mass. Most opt to do HIIT. (High Intensity Interval Training) Do a search on it.
I'm bulking right now and do no more than 10 minutes of running prior to my workouts just to get my heart rate up.
You're right about the number of workouts there are...go to this section Workout routines for several. Your specific goals help guide you in your choice.
As you already know, having lost 42 pounds,(good job!), DIET is the key!
Wow thanks for all the feedback -and thanks for all of the links! more to read! I know i need to get some books , and my goal should dictate however their is much contradiction out there, for instance some tout low reps, higher weight, others high rep low weight, then there are all of the debates train to failure/dont train to failure, fullbody/split body, isolation/ supersets...the list goes on. So my confusion is not my goal but how to get there in the most efficient manner, while employing the best methods possible- at this point in time. Like everything in 5 years all of what is cutting edge will be old school of course.
I am not keeping up w /my fitday as i am fairly comfortable w my food intake- having lost and maintained i eat very clean, know my portions as well as do six meals a day, today for instance ( so far), on workout days i always have a post workout smoothie w milk/yogurt/whey /berries
mid morn snack
1/2 cup yogurt w 1/2 cup bluberries and whey
lunch
spinach salad
3 oz chicken breast
garbanzos 1oz
pumpkin seed 1oz
tomato's
midafternnod snack
almonds
apple
dinner ( not yet consumed)
4 oz chicken
1/3 cup brown rice
spinach ( cant get enough)
salad ( low fat dressing)
snack before bed
string cheese, or 1/3 cottage cheeses (typical)
currently 5'8", 178 lbs
Anyway thaks for all this forum is great! on the other forum i can piost and not get replies for weeks, or typically they seem to go off on some tangent,...
What would you say is wrong with his fat content? If he goes with a lowfat/nonfat yogurt and cheese, it looks ok.
Even with regular fat cheese and yogurt he's not going to be bad off fat wise.
His main sources of fat are nuts, yogurt and cheese.
I wouldn't say there is much wrong with his diet, although I do not know the calories, so that might be something to look at.
If he's comfortable with his portions, that might be the culprit, he might have had it dialed in to lose weight to where he is and now it's plateaued and needs to have the portion sizes changed.
Og.
__________________ 2009: No races, No times. Slow year. So, now you're 96 cals short. You're now in starvation mode. Doomed. - LostDog
Blog entry: November 1, 2009, Pancakes LiveSTRONG daily plate log
BFG, how did this program effect your strength? Did you gain/lose, and by how much?
__________________
And major action will certainly make you feel a bit uncomfortable, which is absolutely fine. You've gotta get excited about feeling uncomfortable, you've gotta love feeling slightly uncomfortable, because you know that you're stepping outside the boundaries that you used to create.
Zach Even-Esh
I've made some huge mistakes, but they were necessary, because without them I wouldn't have learned anything.
-Dave Tate
BFG, how did this program effect your strength? Did you gain/lose, and by how much?
Not at all strength increased shed loads stats are listed on the challenge. Didnt lose any LMM actualy added a small amount.
from memory lost approx 1 stone, nearly put of body weight but it wasnt it was fat and retained water, need to go back and check as it was the latter part of a programme that saw me lose 12 1/2% body fat and 5 inches from my waist in 22 weeks.
__________________
BFG
"The time for talking has passed, actions are speaking louder than words."
__________________ 2009: No races, No times. Slow year. So, now you're 96 cals short. You're now in starvation mode. Doomed. - LostDog
Blog entry: November 1, 2009, Pancakes LiveSTRONG daily plate log
BFG - Thanks for the reply. Did you actually do the ten-second reps that they tell you to do? How did you find that?
Anyone - Would the program be much worse with a normal tempo?
__________________
And major action will certainly make you feel a bit uncomfortable, which is absolutely fine. You've gotta get excited about feeling uncomfortable, you've gotta love feeling slightly uncomfortable, because you know that you're stepping outside the boundaries that you used to create.
Zach Even-Esh
I've made some huge mistakes, but they were necessary, because without them I wouldn't have learned anything.
-Dave Tate
yes I did follow the 5/5 cadence. Alot of people dont believe in the super slow method but its the methology of the plan.
By going slower you maintain better form but you also keep your heart rate higher, that coupled with the super sets negates the need for aditional CV. If you dont do this you will potentialy need to adjust the diet and do CV. the weights routine burns minimal calories its the diet that gets you the low body fat the routine is there to define the muscles.
Re fat comments as I said if you follow the plan that fat input is too high be it nuts, yoghurt or a tub of cream licked off a fat sweaty womans b****ts!
__________________
BFG
"The time for talking has passed, actions are speaking louder than words."
Just lack of punctuation made it hard to read was all. Of course I hadn't had my coffee yet, so maybe that's why
Og.
__________________ 2009: No races, No times. Slow year. So, now you're 96 cals short. You're now in starvation mode. Doomed. - LostDog
Blog entry: November 1, 2009, Pancakes LiveSTRONG daily plate log
sorry, one more question for BFG. On each of these days you're only doing one set of each exercise, correct? It doesn't say anywhere to do any more than one set, but it also doesn't say stick to just one set. Since you said it only takes you about 22 minutes I'd assume it's only one, but I thought I'd ask just to make sure.
__________________
And major action will certainly make you feel a bit uncomfortable, which is absolutely fine. You've gotta get excited about feeling uncomfortable, you've gotta love feeling slightly uncomfortable, because you know that you're stepping outside the boundaries that you used to create.
Zach Even-Esh
I've made some huge mistakes, but they were necessary, because without them I wouldn't have learned anything.
-Dave Tate
Too Many Choices! Abs diet workout to....?
that was supported by training 3 days a week rough workout time 22 mins no CV if you are interested. Or you can read it all online at Mens Health in the UK (I did it all online with their training and support) Hope you have a strong bladder tho on the water front as if you follow that you will need to get guzzling.
Linear Mode
