Following the weight lose/musc retention thread

S

sdowdal

New member
Hi,

I have read the weight lose/muscle retention thread and it has made me begin as to whether I am not doing the correct exercise regime.

At present I am doing the following and am wondering that seeing as I am 45 pounds over my ideal weight, should I be doing more cardio and less musculation seeing as fat does not turn into muscle after all. Does my weight (180 pounds) fit into the category of the more overweight ppl that need to do more cardio.

Here is my plan:

Monday - Musculation one hour concentrating on lower body (lunges, squats etc) and abs. NO Cardio.
Tuesday - Musculation one hour concentrating on upper body and abs + 30min HIIT on eplictical.
Wednesday - Musculation one hour concentrating on lower body (lunges, squats etc) and abs. NO Cardio.
Thursday - Musculation one hour concentrating on upper body and abs + 30min HIIT on eplictical.
Friday - Musculation one hour concentrating on lower body (lunges, squats etc) and abs. NO Cardio.
Saturday - Musculation one hour concentrating on upper body and abs + 30min HIIT on eplictical.
Sunday - 40mins to 1 hour of epplitical HIIT style.

I built this plan in order to do my musculation three times a week but split over six days.

Would it be worth me cutting down my musculation and doing more cardiovascular work outs? I am worried that I will beef up too?! I guess I am worried of getting saggy skin from losing the 45 pounds/20 kg.

I would greatly appreciate your help!
 
Your proposed plan sounds excellent. if you feel comfortable with it, then go with it. Just make sure you stick with it.

People are often mislead as to the effects of weightlifting. The most common misconception is that any weightlifting, will turn you into some massive bodybuilder. But trust me, that is not the case, it takes months of hard dedicated weight training to put on a signifigant amount of muscle mass.

Do you have a nutritional outline to accompany this plan?

Congratulations on taking the leap to better health,

Matt
 
And I wouldn't do so much HITT during a week unless you are incredibly fit. Most sources I have read and most experts I have talked to reccommends doing HITT about once a week.
 
Hi Matt,

I generally have the following daily:

8am - Bowl of branflakes with semi-skimmed milk.

10am - protein bar/ Special K cereal bar.

12/1pm- Lunch: Wholegrain sandwich with a little margarine and ham.

3pm - Apple

5pm-6.30pm Work out

7/8pm - Dinner: Asian stirfry (hold the sauce) with soja/black bean sauce/garlic/chili or chili con carne and jasmine rice.

I occasionally throw in some low fat yoghurt and berries if I am hungry....I do consume a lot of calories when I work out. I am able to work out and lose 500 kcals in half an hour doing HIIT on the eplitical + I then do 1 hour of musculation.

Is this ok, because I feel that I ought to may be cut out the margarine and change to brown rice instead of jasmine. The problem is that the boys I live with love jasmine rice....we have a 14 kg bag of it in our kitchen! Plus it just tastes so much better than brown rice! Can I afford to leave this luxery in my diet?

Recently, I have been eating these foods and finding that since I do HIIT (been two weeks now), I now get hungry (stomach rumbling and all) before I go to bed....even if I have eaten at 8pm! Should I ignore it/ increase the size of my dinner or have a snack like yoghurt and fruit after my dinner?

My stats are:

21 years old
Weight at the moment: 82kg (180 lb)
Wanna be: 65kg (143 lb)
Height: 1m 69/5ft 5

From calculating the Harris Benedict formula below:

Women: BMR = 655 + (9.6 X wt in kg) + (1.8 X ht in cm) - (4.7 X age in years) 1442 + 304 - 16.3

+ one of the below:

Mod. active = BMR X 1.55 (moderate exercise/sports 3-5 days/wk)= 2681 Kcals

Very active = BMR X 1.725 (hard exercise/sports 6-7 days/wk)= 2983 Kcals

To create my deficit, I have been aiming to eat 2000 calories.

Does this sound ok to you?

Thanks!
 
Hi Deep Green,

Dunno I can be considered as incredibly fit but I can get my heart rate upto 178. I dont know how you would measure it really? :)
 
sdowdal said:
Hi Matt,

I generally have the following daily:

8am - Bowl of branflakes with semi-skimmed milk.

10am - protein bar/ Special K cereal bar.

12/1pm- Lunch: Wholegrain sandwich with a little margarine and ham.

3pm - Apple

5pm-6.30pm Work out

7/8pm - Dinner: Asian stirfry (hold the sauce) with soja/black bean sauce/garlic/chili or chili con carne and jasmine rice.

I occasionally throw in some low fat yoghurt and berries if I am hungry....I do consume a lot of calories when I work out. I am able to work out and lose 500 kcals in half an hour doing HIIT on the eplitical + I then do 1 hour of musculation.

Is this ok, because I feel that I ought to may be cut out the margarine and change to brown rice instead of jasmine. The problem is that the boys I live with love jasmine rice....we have a 14 kg bag of it in our kitchen! Plus it just tastes so much better than brown rice! Can I afford to leave this luxery in my diet?

Recently, I have been eating these foods and finding that since I do HIIT (been two weeks now), I now get hungry (stomach rumbling and all) before I go to bed....even if I have eaten at 8pm! Should I ignore it/ increase the size of my dinner or have a snack like yoghurt and fruit after my dinner?

My stats are:

21 years old
Weight at the moment: 82kg (180 lb)
Wanna be: 65kg (143 lb)
Height: 1m 69/5ft 5

From calculating the Harris Benedict formula below:

Women: BMR = 655 + (9.6 X wt in kg) + (1.8 X ht in cm) - (4.7 X age in years) 1442 + 304 - 16.3

+ one of the below:

Mod. active = BMR X 1.55 (moderate exercise/sports 3-5 days/wk)= 2681 Kcals

Very active = BMR X 1.725 (hard exercise/sports 6-7 days/wk)= 2983 Kcals

To create my deficit, I have been aiming to eat 2000 calories.

Does this sound ok to you?

Thanks!
Click to expand...

Your plan sounds pretty solid. I think switching to brown rice, although definetely not as delicious as jasmine rice, is a much more nutritional choice. Brown rice is a complex carb, which takes your body longer to break it down. Hence, you may eliminate those late night hunger cravings. Normally i dont believe in eating carbs at night time, but since you do such a heavy workout so late in the afternoon, i dont think it will harm you. But if you still feel the need for a bedtime snack, try to pick something lower in carbs, like a bowl of cottage cheese. It will give you the same amount of protein, but has less carbs.

One more thing, if you reach a point when you feel really good about the progress youve made, and weight youve lost, give yourself a reward. Not only will it give you something to look forward to and boost your morale, but a nice cheat meal, every once in a while, will actually fire up your metabolism even more.
 
Your plan is way off base. Way to much energy intensive work (read: weight lifting and HIIT). You are dieting. You can't afford to train the way you are.

I suggest reading the thread I created in the "weightloss through exercise" section of the site called "workout." It is a stickie. Explains how I recommend structuring a resistance training program for the beginner looking to lose weight.

Your diet looks very light in protein, EFAs, and veggies/fruits.
 
Sorry for the long post!

Hi Steve,

Thks for your advice. I would not consider myself a beginner as I have been going to the gym since October. I also used to go regularly about a year ago too. I believe that I do follow some of your principals of moving up the intensity of the amount of weights..for eg in the last month I have gone from 5kg to 6kg for my biceps...i am real sorry but I do not know what the technical names are for all the moves I use.

I think I may be doing too much as I do spend a least an hour doing the following for my musculation:

Bottom half days:
2 sets of 15 squats against a ball on a wall.
1 set comprised of 16 legs raises up(lying on my side), behind, forward and then bring then knee upto my stomach. Always holding leg up to keep my bum muscles working. Repeat on other leg.
2 sets of 15 lunges on each leg.
2 sets of 15 kicks of my leg up to the sky with my body on all fours.
The two machines that split your legs in and out - I used both 3 sets of 20 at 25kg resistance.
The machine with resistance where you push your leg back whilst standing up... I do 3 times 15 reps at 27.5 kg.

and then I do abs... 3 x 20 reps on a ball upper abs situps.
3 x 20 reps of lower abs lowering leg and holding for a few seconds.
3 x 20 reps of lower back reverse sit ups over a piece of equipment that holds my legs in so that I dont fall over the stand.

Top half days:

Free weights:

Triceps - hold 3kg weight up behind my ear and lift up and down 2 x 15 reps.
Lift 6kg in each arm weight from arm resting down upto chest 2 x 15 reps
Raise 5kg weight in each arm and raise over my head and down so doing a triangle shape again 2 x 15 reps.
Raise my body from side of bench (dips) 2 x 15 reps.
Biceps - pull rope down from machine controlled from my chest to my hips down at 8.75 kg with both arms. 2 x 15 reps
Back- Lower back: Pull row on machine with 2 x 8.75kg weights 2x 15 reps
Change the position of the bar I pull to a little higher and do the same for upper back

Then ABS again.

The Upper body plan was created by the personal trainer at the gym. For my lower body he suggested that I do the two split legs machines, lunges and the squats with the ball.

He suggested that I ought to attend the "Perfect Butt" class but I can never make it with work...so I have incorporated the leg raises into my plan.

This of course takes loads of time. Now, as I mentioned I dont think I am a beginner as such. I mean I completed the first part of the Fitness First Losing weight programme that consisted of many cardio and a little musculation during three months. They then put me on the programme above which I have altered. I have now done this for the time they have recommended so I was just going to up the weights up. The problem is that I hadnt been so careful with my diet before and thats why I find my weight may have not lowered.

I really enjoy exercising so if you could suggest how I ought to amend my plan personally that would be fabulous. I do feel I probably do too much but as I enjoy it I thought I could just increase my diet a little?

Btw I forgot to mention I have a portion of stirfried veggies with my dinner too and I occasionally have a egg white omelette for lunch/breakfast. I also drink a protein shake before I hit the gym to wake me up a little.

I have lost my 2 pounds this week but I am now wondering whether there is any better way to lose weight?

Thanks!
 
I didn't read the entire post but:

You are a beginner. I have met people who have been training in a gym for years, and yet, they are still beginners. By my definition, time in the gym does not help you move up the ladder from beginner to intermediate to advanced.

It is the actual experience you have in the gym that moves you up the ladder.

You are a beginner.

Secondly, looking at your training split, I see high rep stuff. You are NOT following the principles I advocate.

Oh, and the trainer you were talking with is a moron. You can tell him I said so, and if he cares to refute my claim, have him sign up to the forum.
 
lol ok (you made me laugh at the personal trainer bit! I wish I could tell him hehe)

Thanks for the advice il take it on board.
 
Also do you think my diet is fine with the additional info I gave you?
 
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