Random Questions Regarding My Fat Loss Plan

[TheFitOne]

All,

I have some training and diet questions..

I am looking to shed a lot of fat.

I am planning to go with the weight in pounds x 10 for my target to lose fat. So for me this 192 x 10 = 1920.

My diet is going to be pretty much the low carb route, eating lean meats, fats and green vegetables. I won't be counting the exact amount of carbs, protein etc, but will just ensure I eat protein and carbs only from veggies.

I will be using Fish Oils, Hot Rox, Creatine, BCAAs and Beta-alanine for supplements. I intend to very strict on my diet so that I "deserve" to use the supplements.

I intend to weight train 3 times per week with some HIIT after. Turbulence training is what I will be doing.

I will be doing some sort of activity running/jump rope on my off days for around 30 mins. I feel that this isn't really that much so I may also go for a 30 minute walk in the evenings or do some foam rolling.

Despite this, I pretty much sit in front of a computer all day.

I have a number of very random questions that I hope you guys can help with:

1. Do you think that this weight x 10 calculation is a good calculation, given my inactive job?
2. I plan to take 15 grams of creatine per day, 20 grams of BCAAs, and 15 grams of Beta alanine per day. I have plenty of these in stock. Do you think that this is too much or ok if I have them?
3. Do you think I should count the calories of these supplements?
4. Do you advise revising the number of calories when I am losing fat. E.g when I get to 180 pounds, should I consume 1800 calories per day?
5. Should I increase my calories on workout days? I was planning to keep the number of calories the same throughout.
6. When you work out you calories per meal, do you approximate, or do you measure exact amounts. For example, when I weigh vegetables, I just use an approximate amount. If I am over by 20 calories, I don't really reduce the amount. Should I be more accurate?
7. If I find that I am not losing fat at the 1900 mark, should I reduce this number? If so, then what is the lowest that a person should go?
8. This is more of a general question, but do people workout before they go to work? Whenever I have tried this, I don't stop sweating for about 45 mins later and my work clothes get soaked. Not very pleasent!
9. I would like to go down the G-flux route and basically train more frequently. Do you guys have an experience with this? I would say do cardio twice per day on my off days. On my weights days, I would do weights in the morning/evening and flexibility drills in the evening/30 mins after weights. My thoughts are because I sit at a desk all day, that this would be ok?
10. Whenever I train in the mornings I consume around 150 calories in the form of a protein/carb drink before I workout. Is this ok or too little? I also consume another 150 while training and 150 after? I don't feel hungry or tired when I train but maybe I should be consuming more?
11. What is the real difference between a straight legged deadlift and a RDL? The way I see it you pretty much lower keeping your legs slight bent and then lift again.

Thanks in advance guys and I apologise if the answers are already posted elsewhere. I wanted to have some advice on my specific situation.

[I. Kay]

Originally Posted by TheFitOne

1. Do you think that this weight x 10 calculation is a good calculation, given my inactive job?

Is 1900cals significantly less than what you had been eating? If so, it's a good start. If it's drastically lower than what you had been eating, it's probably not a good idea. You'd want to scale down to the 1900.

2. I plan to take 15 grams of creatine per day, 20 grams of BCAAs, and 15 grams of Beta alanine per day. I have plenty of these in stock. Do you think that this is too much or ok if I have them?

15g of creatine is likely unneccesary, but there have been plenty of anectodal reports to support it. Hell, it's cheap enough. I've joined the Alan Aragon bandwagon of "isolated BCAA supps aren't worth it", so I won't comment there. I know next to nothing about Beta-alanine. I'd advise getting your supplement recommendations from places other than t-nation, or sources that also sell the products they're recommending. You'll get a better idea of what's actually necessary.

3. Do you think I should count the calories of these supplements?

Don't get too anal about things. It'll kill ya.

4. Do you advise revising the number of calories when I am losing fat. E.g when I get to 180 pounds, should I consume 1800 calories per day?

I'd advise monitoring your fat loss progress. If it stops, change things. Don't simply change to change. Wait and see what happens.

5. Should I increase my calories on workout days? I was planning to keep the number of calories the same throughout.

That's one way to do it.

6. When you work out you calories per meal, do you approximate, or do you measure exact amounts. For example, when I weigh vegetables, I just use an approximate amount. If I am over by 20 calories, I don't really reduce the amount. Should I be more accurate?

See #3. If you feel like you're really bad at estimating, do exact measurements for a week or so and get a feel for it. Then estimate.

7. If I find that I am not losing fat at the 1900 mark, should I reduce this number? If so, then what is the lowest that a person should go?

Give it a month and then come back and tell us exactly what you have been doing. Not what the plan was, but what you've been actually been doing. At your weight and those cals, you should lose something.

10. Whenever I train in the mornings I consume around 150 calories in the form of a protein/carb drink before I workout. Is this ok or too little? I also consume another 150 while training and 150 after? I don't feel hungry or tired when I train but maybe I should be consuming more?

Sounds ok to me... as long as it fits your overall plan and you feel good during your workouts. How many total grams of protein does it add up to?

11. What is the real difference between a straight legged deadlift and a RDL? The way I see it you pretty much lower keeping your legs slight bent and then lift again.

There was a really good thread about this in the last few months. Do a quick search and you'll get a better answer than what I would be able to write. :p

.

[TheFitOne]

Originally Posted by Ian Kay

.

Ian,

Many thanks for your response. I was afraid that I was going to get burnt with my questions! I will definitely use your advice.

Here are my responses to your comments.

1. I have just come of the Velocity Diet so its a lot more than I have been eating. In fact, I can hardly finish a 400 calorie meal with vegetables and meat. How the hell do people clean bulk?!

The reason why I asked this question is that I have seen the GSD by Berardi and he mentions how difficult it is because of the low calories. However I can just about eat the 1900 calories!

2. Well, I am well stocked, so I'll try it. I will come off it in 4 weeks and see how this affects my progress.

3. Ok, I get your point!

4. Ok. Good point, I'll continue with the figure until or if my progress stalls.

5. Ok. I reckon that I will keep my calories constant.

6. I am not bad at estimating. I weigh eveything when I can. My issue is that when I do weigh a food, I'll wight it approximately. So if I aim to weight 100 grams of mushrooms, and I throw in 120 grams, then I don't bother taking the 20 grams out. I should maybe consider being exact as these differences will add up over the course of the day.

7. Ok, I will. Not here, but in the blog section. Its only fair that you have taken the time to respond to me with your advice that I at least keep the interested informed.

10. Preworkout shake contains approximately 15 grams of carbs and 9 grams of protein. Same amount is in my workout shake.

11. Ok. I found this article http://www.t-nation.com/readTopic.do?id=459241. The key point in the article being:

The real difference between the RDL and SSDL is bar position. During the RDL, the hips move backward, thus keeping the bar close to the body. However, during the SSDL, the butt stays somewhat put (it will move back slightly).

[I. Kay]

Ah, so how long did you do the V-Diet for? How much did you lose? How long have you been off of it?

[TheFitOne]

Ian,

I did it for 4 weeks and I lost 13 pounds. I have now completely come off it for around 3 or 4 weeks.

This isn't much compared to some people and I should really have lost more. I do travel a lot for work therefore didn't the chance to consume all shakes and had to eat healthy meals 3 or 4 times per week. I did keep them healthy. I know that many people would not consider this the V-diet, but hey i tried to stick to it as much as possible. I didn't like the really dazed feeling that I was constanly experiencing. Not hungry, but more zombie-like. However the toughest part was the hotels that I stay in. They have free minibars and trying to resist this was a nightmare.

I also had a real disruptive sleep and for someone that doesn't sleep that well; only sleeps 6 hours per day, it felt awful!

[I. Kay]

Shit man, 13 pounds in a month is plenty!

Well, see how the 1900 cals goes for you. I think this current plan of action is healthier than the V-Diet.

[TheFitOne]

Originally Posted by Ian Kay

Shit man, 13 pounds in a month is plenty!

Well, see how the 1900 cals goes for you. I think this current plan of action is healthier than the V-Diet.

Thanks Ian. I get that feeling.

All other's opinions welcomed.