I'm getting my measurements and bf calculated tommorow..
I'll be curious to hear. I think we're fairly close on BF%. You are definetly carrying around more muscle mass, but I think I might be a wee bit more lean.
What I was going to ask you before was, do you have a program in mind once you reach your goals? Is your goal mostly size, or strength? I'd be curious to know what your planning on using after you're done with the fat loss.
do you have a program in mind once you reach your goals?
Size is the priority..
I'm still not SURE which program to do..
Hypertrophy (NROL, hpertrophy), or strength (starting strength)..
Strength would be an excellent byproduct, and people (especially powerlifters LOL) say you can't have one without the other..
But I dunno..
You can be freakishly strong, and still look relatively puny..
I want the aesthetic.. A bigger chest (or at least a chest, and not the $#@! bird bath I've got), bigger abs..
So I dunno..
With the strength I've gained so far doing SS I think I could get pretty far with a hypertrophy program before I had to up my strength again to make further muscular gains..
Hypertrophy (NROL, hpertrophy), or strength (starting strength)..
Strength would be an excellent byproduct, and people (especially powerlifters LOL) say you can't have one without the other..
But I dunno..
You can be freakishly strong, and still look relatively puny..
I want the aesthetic.. A bigger chest (or at least a chest, and not the $#@! bird bath I've got), bigger abs..
So I dunno..
With the strength I've gained so far doing SS I think I could get pretty far with a hypertrophy program before I had to up my strength again to make further muscular gains..
Thoughts?
My goal is strength first and size second. So, obviously I have a bias towards strength. I just feel like you can always get size if the strength is there. But, you can get big and if you stop working out then a year later you're neither stronger or bigger. With strength it carries over to everything you do, and while you can lose strength you'll never completely lose the neurological adaptations. They pathways might be deactivated, but its alot easier for your body to reactivate and quickly gain back that original strength. The same can't be said for size.
I'm reading Power Training by Remedios and Maximum Strength by Cressey right now. I'd like to do Maximum Strength, but I don't have access to all of the equipment that I would need. Power Training is a bit more flexible in terms of its equipment, and its goals. It has hypertrophy and strength and conditioning phases. I've read a few other programs, but so far these are my two favorite. I'm curious about Chad Waterbury's stuff.
Hypertrophy I for 4 weeks, rest 1 week, Hypertrophy 2 for 4 weeks, rest, Strength I for 4 weeks, etc. etc..
But I dunno..
I've got 2 weeks of SS I can do, then either Leigh's OPT lifting program or Lyle's Rapid Fat Loos handbook to do for 3 months..
Hopefully I'll have it figured out by then..
Muscle doesn't turn to fat (this time I caught the sarcasm!). But, you need to use muscle mass to keep it. If you don't utilize it your body will catabolize the muscles over time. You can't maintain hypertrophy indefinitely. Strength is a neurological adaptation. Its more likely to stick with you. But, in truth it doesn't matter what you pick, if you stop giving your body a reason to use it....it will lose it. But, its easier to regain strength.
I'm sure that I'll do both hypertrophy and strength programs. I'd like to be bigger as well. But, I'm going the strength then hypertrophy route.
I still believe that its not that relevant what you do during fat loss as long as you challenge yourself. I do see that you are more likely to make strength gains than size gains while on a deficit. That only makes sense. But, I've done both.
Strength training is less calorically demanding than volume work. But, its harder on the CNS. And when you're in a deficit I guess you take your pick. Strength and a feeling of fatigue, or hypertrophy and days worth of soreness both of which are harder to heal in a hypocaloric state.
I think its more critical to pick a program and stick with it once you are in a strength/size phase. When dieting you're just hoping to retain muscle, not build it. But, You don't want to be program hopping when you're trying to gain. It's a lot harder to gain muscle mass than to lose fat. And the gains are smaller. You could be gaining well on one program, but not realize it. Then go onto two other programs and once your body begins to adapt you move on....losing those adaptations. Its ok to try different programs.....but only after completing the first one. I see myself doing one program, then a different one...then a third, etc. But, I'll complete them one at a time before moving on.
Strength training is less calorically demanding than volume work. But, its harder on the CNS. And when you're in a deficit I guess you take your pick. Strength and a feeling of fatigue, or hypertrophy and days worth of soreness both of which are harder to heal in a hypocaloric state
Yeah, like I said to Old Guy, I have been doing SS in a deficit, but we'll see what these other programs will have me doing..
And after that I'll be eating for size..
Oh, and the blocks in NROL vary from 4 to 8 weeks..
Maybe I should check out Rip's Practical programming book..
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Vegetarian, consumer of large quantities of Quark cheese
Working my way from 76.4 to 58 kg (168 - 127.6 lbs)
Lifting a bit, schedule varies. Barbell weight: 22kg/48.4#
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Vegetarian, consumer of large quantities of Quark cheese
Working my way from 76.4 to 58 kg (168 - 127.6 lbs)
Lifting a bit, schedule varies. Barbell weight: 22kg/48.4#
I was going to follow the advice I read from Lyle McDonald and Leigh Peele regarding taking breaks periodically and take a break from my diet before I do either the Rapid fat Loss Diet or OPT, as I've been eating at below maintenance for 3 months now..
However a review of my intake for the past 3 months shows I haven't been as adherent as I could have been..
The trend has been calories under maintenence, though..
Do I need a reset, or have these unintentional "refeeds" been enough?
Also, seeing as how I've been having success at losing weight just by eating 500 cals under maintenence (2700), should I just continue doing it this way, maybe increase the deficit and build in weekly refeeds?
Note the macros have stuck pretty much to 35/25/40
April
4 3130, WO
5 2860
6 2940, WO
7 2375
8 2780
9 2950, WO
10 2375
11 2780 WO
12 2950
13
14 2533, WO Started reading Fat Loss Troubleshoot
15 2915
16 2580 WO, w= 225, Started keeping track of weight w= 225
17 2930
18 2400
19 2550, WO
20 2520
21 2841 , WO
22 2650
23 2600 WO, Hurt my back..
24 2300 (so I cut back on the cals, as figured no WO, less cals needed)
25 2350 w=222
26 2310
27 2430
28 2740
29 2990
30 2540 , w=220
May
1 2540 w=219
2 2725
3 2560 back to the gym
4 2760
5 2760
6 3050, WO, started NROL
7 2640
8 2900, WO
9 2650
10 3050, WO
11 2560, w=218
12 2670
13 2630, WO
14 2700, PN book arrives
15 2650, WO
16 2690
17 2715, WO
18 3175, w=216 Got body fat measured (21.5)
19 3275, WO
20 2750
21 2770, WO
22 2720, w=216
23 2870
24 Week of camping
25 2600?
26 2700?
27 2700?
28 2700?
June
1 2700?
2 2700?
3 2700? WO, w=214
4 2600
5 2750, WO
6 2500
7 2750, WO
8 3060
9 2700, WO
10 2700
11 2560 WO
12 2560
13 2630, WO
14 2700
15 2645 WO
16 2690
17 2600, WO, w=211
18 2690
19 2710, WO
20 2670
21 2610 WO
22 2600
23 2960 WO
24 2560
25 2600, w=210
27 2780, WO
28 2500
29 2500, WO
30 2590
You probably don't NEED to reset anything because you have been taking breaks all along (as you note) That said if you mentally would like to break, do it. It will not hurt you in anyway and cost relatively little. I enjoy my breaks tremendously.
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The BIGGER I get the smaller you look
This is my opinion. And, I'm not saying that you should take my advice. It's just an outside observation.
First of all, I don't know what your maintenance is, but I'm assuming it's around 3200, and 2700 is about a 500 cal. deficit?
Assuming that is correct, a 500 cal. deficit isn't that large of a deficit. As a percentage of your total intake, 500 cals is less than 18% of your total energy intake. Compare this to a smaller woman whose maintenance is 1800 calories. A 500 cal. deficit is about 30% of her total energy intake. So, 500 cals isn't that huge. So, I don't think that you're doing any damage to your hormones.
If you decide to go for faster weight loss and up your deficit to 1,000 calories you would then need a periodic refeed. The more aggressive the deficit the more often you need the refeed. I probably don't need to do a refeed every Sunday. But, I do need to live! I'm not worried if that means that I hit my goal two to four weeks later. I've been doing this for nearly 18 months (Wow, it just dawned on me that its been that long) so what a couple of extra weeks.
How far away are you? Are you shooting for 190lbs.? If so that's only 20 pounds. You could lose 20 pounds very quickly if you got aggressive. But, if you do so then I'd advise shooting for a little below your goal as you'll get a rebound effect if you go from huge deficit to immediate surplus......I think!
I'd wait until you get your BF% results before making any decisions.
That said if you mentally would like to break, do it.
Nope..
I want to keep chugging along..
Quote:
I don't know what your maintenance is, but I'm assuming it's around 3200, and 2700 is about a 500 cal. deficit?
Correct.
Quote:
Are you shooting for 190lbs.?
Yes..
Quote:
I'd wait until you get your BF% results before making any decisions.
I got them back today..
I've lost 7 lbs since my last measurement on May 18th..
Taking the measurements at the same time as last time, 1pm, I was 211, whereas in the morning right when I get up, when I've been weighing myself every day, I was 207..
Anyways..
My body fat measurement was the same (21.5)!
Even though I lost on measurements everywhere (waist went from 39.5 to 37.5, chest went from 43 to 41)..
Her theory is that the Creatine is throwing things off (I wasn't on it, last measurement), and that I should remeasure 2 weeks from now..
So that's what I'll do..
But I'm confident that my body fat is lower than 21.5, and that I haven't lost 7 lbs of muscle..
Linear Mode
