Fat Loss 2 Workout 5B
Snatch Grip Dead Lifts
3x8 at 215 lbs
T Push Ups
3x8 at 8lbs Each hand
BSS with OHP
3x8 at 20 lbs each
Reverse Grip Lat Pulldown
3x8 at 115 lbs
Bulgarian Deadlift with Bent over row
3x8 at 80 lbs
Roman Chair straight leg lifts
3x10 at BW
Cardio
10 min on elliptical machine
Over all a good performance. I was dying towards the end of the BSS/OHP. I did not add any weight except for the deadlifts and that proved to be wise. I doubt I could have gotten through if I did.
Weight sucked this morning. Back up to 182.4 UGGG. I just don't get it. I know my diet was a little off on the weekend and I did enjoy a beer a night, but a 4 pound swing, what the piss. Since the training for the marathon I just can't seem to drop any weight. I am not sure if its my metabolism slowing down or what. Guess its time to start tracking food again.
Well I know for a fact that I could not lose weight on that amount of training. You lift and run pretty hard. If fat loss is your goal it may be wise to back off the agressive training and get your diet in check and then add back in the training. (Just a potential suggestion)
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The BIGGER I get the smaller you look
Well I know for a fact that I could not lose weight on that amount of training. You lift and run pretty hard. If fat loss is your goal it may be wise to back off the agressive training and get your diet in check and then add back in the training. (Just a potential suggestion)
Thanks. So maybe like weights 2 days a week and keep the cardio about the same? I think I am bit like the others doing the Fat Loss workouts. I am so hungry after, its hard to behave. But not logging my food I have no idea if I have been over on my calories or not.
Thanks. So maybe like weights 2 days a week and keep the cardio about the same? I think I am bit like the others doing the Fat Loss workouts. I am so hungry after, its hard to behave. But not logging my food I have no idea if I have been over on my calories or not.
Oh yeah... You need to start with the tracking. At least know that you are getting a high level of protein and the right amount of calories. Also get your pre and post workout meals in order.
Then see how you are doing with the training. Personally I could not do that much training and manage anything useful WRT body composition. I would be too tired to manage my food AND I would have to eat too damn much. The amount of training you can do and manage your food intake is all variable. Some can do a lot and others can do very little.
I think it comes down to picking your goal. I mean what is it that is your focus for this quarter? Are you going to improve your running, strength or weight? One goal has to take priority and the others have to fall back. You can still do everything BUT you will be succesful in the one that is your priority. The others are just for fun.
I just finished a 20 week strength and hypertrophy plan. Running and Fat Loss were put on back burner during that time. Now I begin a Fat Loss plan and strength, hypertrophy have to be put on back burner. Running can come in the pic but must be balanced so that I do not thwart my fat loss goal.
I can only manage ONE priority at a time. Does this make sense?
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The BIGGER I get the smaller you look
All numbers are lower except the skeletal muscle which is up just a bit. So I am pretty happy with this seeing I only got to workout twice this week and have ran only 4 miles. I have had a head and chest cold for the past few days and running with that makes no sense.
Oh yeah... You need to start with the tracking. At least know that you are getting a high level of protein and the right amount of calories. Also get your pre and post workout meals in order.
Then see how you are doing with the training. Personally I could not do that much training and manage anything useful WRT body composition. I would be too tired to manage my food AND I would have to eat too damn much. The amount of training you can do and manage your food intake is all variable. Some can do a lot and others can do very little.
I think it comes down to picking your goal. I mean what is it that is your focus for this quarter? Are you going to improve your running, strength or weight? One goal has to take priority and the others have to fall back. You can still do everything BUT you will be succesful in the one that is your priority. The others are just for fun.
I just finished a 20 week strength and hypertrophy plan. Running and Fat Loss were put on back burner during that time. Now I begin a Fat Loss plan and strength, hypertrophy have to be put on back burner. Running can come in the pic but must be balanced so that I do not thwart my fat loss goal.
I can only manage ONE priority at a time. Does this make sense?
All makes perfect sense Karla. My main goal now is to get my running base back up, lose the fat from the bulks of last year and not lose much muscle. By getting my running base back up I mean doing like 10-15 miles a week, maybe hitting 20 every once in a while. More important to me right now is the weight loss and muscle retention.
I made seafood newburg and chocolate moose. Yum. My weight will be off on Monday, but it was worth it.
The beer worked pretty well with the meal. The fruitiness of it helped not over power the seafood, but still was a bit to strong for the dish. A lighter belgian would have been better.
Congrats on finishing up Fat Loss II. I'm getting ready to start that one. I know those BSS's with the shoulder presses are gonna hurrrrrrt!!!
Thanks Dave. I still have one more workout to go. I have been sick since last Thursday and just can't shake this chest cold. Not really excited to workout with a chest cold.
Yeah the BSS with OHP sucked, but really not as bad as I thought. Fat loss 3 looks just insane. Why am I doing this again??????
Well I have never done Fat Loss 3 before so I don't really know if I like it. Tom, how does it compare to the modified 300 workout you use to do. It seems like it might be kind of the same think
Karla, Insanity is all relative. I am relatively insane!
Well I have never done Fat Loss 3 before so I don't really know if I like it. Tom, how does it compare to the modified 300 workout you use to do. It seems like it might be kind of the same think
Karla, Insanity is all relative. I am relatively insane!
It's a similar idea - high repetitions with no rest. Just keep moving through the exercises til you've done each superset. Quite the experience says I.
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Tom
No "happy hours" makes for a lot of miserable days. - Mahler
Bulgarian Dead Lift with bent over row
3x8 at 80 lbs
Ab twists with 20 lbs medicine ball
3x20 each side.
Cardio
15 min on exercise bike
Well I am finally back at it. A week of being sick, sucks really bad. It felt really good to be back at it and even better to be done with Fat Loss 2. I did kind of half assed with being sick and just plain busy, but I finished. Now I hope I can stick with Fat Loss 3 much more consistently.
Think I am going to try to start training for the Country Music Half Marathon. If I start to lose focus and just can't get to a place where I feel like I am making a good decision, then I will just not sign up. But I have to do something to get me motivated to run again. I love it, but now after the marathon and all my running friends moved away, my motivation is gone.
hey tcoy, I hear you on the fat loss woes. FWIW, I don't think you are running too much, but my guess is, like everyone has said, it is an intake problem. intuitive eating works for maintenance for me, but for fat loss, I have to track diligently, weigh, measure. etc.
if they have a local galloway group, this would be an ideal place to meet new running friends that are your pace. this is a run/walk method for marathon/half marathon training. IMO, the run/walk method for a half marathon distance would dovetail nicely with fat loss goals, as long as you could be patient with tiny calorie deficits, like 250 a day or so, and be happy with slow ie 2 pounds per MONTH of fat loss. with more aggressive fat loss, for me that means 1-2 pounds per week, I had to really curtail my running. in fact, for 6 weeks, I stopped running entirely just so I could sustain a 1000-1200 calorie per day deficit.
in short, I think you could run the way you are running now, train for your half in a fun, nonstressful, non time goal way, and sustain small deficits, averge 250 a day and lose fat slowly.
hey tcoy, I hear you on the fat loss woes. FWIW, I don't think you are running too much, but my guess is, like everyone has said, it is an intake problem. intuitive eating works for maintenance for me, but for fat loss, I have to track diligently, weigh, measure. etc.
if they have a local galloway group, this would be an ideal place to meet new running friends that are your pace. this is a run/walk method for marathon/half marathon training. IMO, the run/walk method for a half marathon distance would dovetail nicely with fat loss goals, as long as you could be patient with tiny calorie deficits, like 250 a day or so, and be happy with slow ie 2 pounds per MONTH of fat loss. with more aggressive fat loss, for me that means 1-2 pounds per week, I had to really curtail my running. in fact, for 6 weeks, I stopped running entirely just so I could sustain a 1000-1200 calorie per day deficit.
in short, I think you could run the way you are running now, train for your half in a fun, nonstressful, non time goal way, and sustain small deficits, averge 250 a day and lose fat slowly.
Thanks Wendy.
My running is really non-existent these days. Did not run at all last week and only 4 miles the week before. So my thoughts of breaking the 2 hour mark for the CMM would be a pipe dream at this point. I just need something to get me moving and hitting my 20 miles a week that seems to be my perfect easy running/fat loss area.
I think I am only going to do Fat Loss 2 times a week for starters, but we will see how that goes.
I'm glad to see you're over your cold. I had a chest cold for three freaking weeks! Talk about sucking life out of your running.
It's so true about needing a goal. Even if you don't sign up, though I think I would have to in order to really feel the pressure, but not everyone is like that. I think 15 miles a week is pretty good cardio to match with lifting, but I guess it depends on your goals. I feel like i can get 2-3 lifts in and run about that much, and feel like neither is suffering. Again, though, it's about what your goal is.
Obviously this is fascinating discussion to me since I am trying to bring back some form of running into my own training. I can say FOR SURE that 10 miles a week would impact my lifting goals. I can get a 10K or maybe even a bit more in (I think) provided that I can adapt to the nutritional requirements. But more than that it simply would impact what I can do in the gym on Leg Day. I lift 4 days a week and hit it really hard on all those days. I do legs 2 days a week. So keeping up that intesity is my primariy goal. I don't believe that this is very black/white unless you have a very specific goal in mind and can really prioritize to that goal. If your goal is primarily fat loss and your love is running than you can slant more towards higher training miles. If your goal is fat loss with primary goal of retaining LBM I don't think it is as easy to do...
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The BIGGER I get the smaller you look
I'm glad to see you're over your cold. I had a chest cold for three freaking weeks! Talk about sucking life out of your running.
It's so true about needing a goal. Even if you don't sign up, though I think I would have to in order to really feel the pressure, but not everyone is like that. I think 15 miles a week is pretty good cardio to match with lifting, but I guess it depends on your goals. I feel like i can get 2-3 lifts in and run about that much, and feel like neither is suffering. Again, though, it's about what your goal is.
Glad to see you back around here. Sorry you have been sick! I agree 15 to 20 miles seems to be the right fit. Unless I am doing real heavy lifting then I could not run this much anymore. My legs can't take it.
Quote:
Originally Posted by kfisherx
Obviously this is fascinating discussion to me since I am trying to bring back some form of running into my own training. I can say FOR SURE that 10 miles a week would impact my lifting goals. I can get a 10K or maybe even a bit more in (I think) provided that I can adapt to the nutritional requirements. But more than that it simply would impact what I can do in the gym on Leg Day. I lift 4 days a week and hit it really hard on all those days. I do legs 2 days a week. So keeping up that intesity is my primariy goal. I don't believe that this is very black/white unless you have a very specific goal in mind and can really prioritize to that goal. If your goal is primarily fat loss and your love is running than you can slant more towards higher training miles. If your goal is fat loss with primary goal of retaining LBM I don't think it is as easy to do...
I agree completely. Although in the past I have done both and not felt bad or any real adverse affects, except not reaching the level that I could if I focused on one or the other. I can do the workouts and the running but what benefit am I getting? Probably just a even gain in both.
Currently my main thing is just get moving again. I have felt like this winter has been a total waste on all fronts physical. Work is just taking so much time from me these days, but I HAVE TO find away around it. I get grumpy if I feel I am losing all my gains of last year. So right now fat loss with as little of LBM is my main goal, with that said I don't feel running like I did during the NROL Hyp workouts would be a bad thing.
tcoy, remind me again what your goal weight or goal percent body comp is again? ie how many pounds are you from where you think your ideal would be?
for me, as long as I was eating at or slightly below maintenance, I maintained my lean pretty well. as soon as I got into more aggressive fat loss, I lost a little bit of lean too, but the overall percent body fat by three different methods went down. some of it was training too. when I started lifting with an ace strength coach, I was putting on lean pretty easily at maintenance calories while losing a bit of fat. I was running during that time too, but only 10-15 miles or so a week.
I saw your current weight and body fat, and it seems to me that your goal of training for a half marathon to get your running mojo back is perfect. I think if you lift out of NROL, be super diligent with periworkout nutrition, both a little something pre lifts and runs, and then something with some protein and carb immediately post lifts and runs to protect your lean mass, you will do just fine. sometimes though, when you lose fat fast, or lose a lot of fat, lean goes with it too. I had to quit focusing on the actual weight of my lean mass and focus instead on what was happening to body comp trends overall. that helped me mentally, because over this year of changing my body, when I was in more aggressive fat loss times I did lose a bit of lean, but I put it right back when I went back to maintenance.
in the end, I think runners who lift are so far ahead of this LBM thing then runners who don't. and so few of my local runner friends understand the importance of diligent, dedicated, and challenging lifting to preserve lean mass. particularly runners of a certain age, ie anyone over 25, lol.
when I took time off from running, I missed it way too much to ever do that again, regardless of what it does to my lifting. OTOH, I have had some challenges lately in my personal life, and I just have to say that the strength that I built during my time on this forum was unbelievably helpful as I prepared my home for my husband to return post hospital. no way could I have disassembled our old bed, hauled it down in pieces on steep stairs and across the property to our shed, among other kinds of physical prep that it took to get our home ready for him.
also, life is way too precious--I say do what you love, track your calories. consult lyle mcdonald's website for protein ranges in grams and make sure most days you hit at least the minimum. he has ranges for endurance athletes who are dieting and endurance athletes at maintenance.
looking forward to your half marathon training stories!
Thanks again for the insight. Currently my weight is 180 lbs and around 20% body fat according to the Ormon. Now I know I am in the "healthy range" for my 6'0 frame, but I have much more fate then I would like. I felt more comfortable in my own skin when I was down to around 165 - 170 lbs. Although when I was doing strength 2 and 3 and was lifting heavy I was up to 175 and still felt good.
Now my gain is from the end of Strength 3 and the laziness of the holidays and a new job. So any insight on those numbers would be great. I can see that the fat % is higher then I want. I am not as much concerned about the weight as just a general feeling of being fat and out of shape.
calories today were 1,886. I am wondering if my calories are too low. When I was lifting for muscle gain I was hitting around 2600 calories. So this seems a bit way too low. This has been my average more or less the past month, so this could be something for me to really look at. My metabolism might be slowing down from being in a sever deficit.
Does this make sense?
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