Measurement issues and other fine tuning questions..

R

Ramrod

New member
-Stats
Age: 26
Height: 6'2"
Weight: 311.5
Body Fat %: 28.9%

-Diet
2700 Calories daily @ 50/30/20 ratios (complex carbs/protein/fat respectively)
6 meals a day every 2 hours apart.

-Exercise routine in detail (cardio/weight training)
Cardio: 30 mins a day on air-resistance stationary bike (15 mins @ 70rpm, 15 mins @ 1 min intervals with lows of 60rpm and highs of 90rpm)
Heart rate sustained @ 20-25 beats per minute.

Weight Lifting: each @ 3 - 4 sets
Monday: Bar curls, Barbell Bench Presses, Tricep Extensions, Military presses.
Tuesday: Squats, Lunges, Deadlifts, T-Bar rows.

-Current and overall goal
Overall goal is around 10% body fat and eventually to enter in local bodybuilding competitions.
I have no medical conditions that might influence any of my fitness goals.

I have been eating healthy and working out for 2 months now. I'll admit the first month was full of slack, maybe 3 days a week cardio and light weight training. The second month is a bit better with cardio every day and weight training on the 2 days a week listed above (which I know is a problem that needs to be addressed). I just started eating meals 6 times a day yesterday (man its a hassle lol) adding up to 2700 calories. I am losing 2lbs a week continuously which I am happy about BUT....

In addition to accumeasure calipers (which I have a hard time getting accurate reading due to inexperience in caliper measuring) I use a cloth tape measurer and measure the following areas: Chest, upper arm, belly (across widest part), waist, hips, upper thigh, lower thigh.

However, the measurements of each have not changed within the past 4 weeks of actual consistent measuring. This has me concerned, because I am wondering if maybe I am losing muscle instead of fat?

Furthermore, I was told by a friend whom is very well built that I should do consistent inverval training on the bike, 2 mins off and 2 mins higher intensity. Yet I've read here and elsewhere that oxygen is cut off due to panting and it cuts into muscle glycogen versus oxidation of fat. What do I need to do in regards to intensity levels?

Also, I am considering upping my protein intake daily to 40% overall and reducing carbs from 50% to 40%, what say you?

I do have to admit that I guage my calories about mid day, I count the first 2 (out of what used to be 4) meals pretty well then slug off.. Perhaps this too could be part of the problem. It's really hard for me to accept that I really need to eat about 3000 calories a day just to lose weight, its just so much food. Plus I'm worried about piling new food on undigested food every 2 hours. Any comments on that?

One last note, by the end of a cardio workout, I'm slightly flushed and just beginning to sweat. I've been told that I am not achieving a good fat burning workout unless I am sweating profusely. Is this a myth or is there any truth to it?
 
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Hey Ramrod,

Going to try and hit a few points here.

-Sweating- Does not equal a good workout, watch your heart rates, watch your physical state of being, not sweat.

-Calories-I think you could get away with 2500 calories safely to lose fat and still not upset your muscle. Because you have a higher % of fat your body really wants to turn to those stores first. As you get closer to your goal, yes the deficit needs to be less extreme as your body will start to pick and choose its energy burning from other sources, for now though you are going to be fine with that amount. DON'T GUESSTIMATE though. Number no-no and the quickest way to not get results.

-Workout-3 days a week full body training, cardio can be interval training. I would worry to much about the this or that cardio. Just keep pushing yourself, listen to your body, and keep upping the intensity (not the time)

Overall it looks like you have a good plan going, just stick to it and really keep check of everything. Good Luck on that BB goal!
 
Thanks for the response, would you also have a theory as to why my measurements arent really changing and havent for the past 4 weeks?

Thanks again :)
 
Yeah, for example: the circumference of the widest part of my belly (without sucking in) is 55 inches. I still have a moderate amount of weight I need to lose but after 20 lbs, you'd figure there would be some movement down in the measurement. I just cant figure it out.

I checked my thighs, both lower and upper, and thought for sure there would be some change there due to cardio but no.

A friend told me I might be replacing fat with muscle but I thought when losing fat its impossible to gain muscle, rather its only possible to maintain.

Even with muscle loss I'd figure there to be some movement.
 
My idea is that because of your size (311) a 20lb change may not be too noticeable in measurements. Its a big difference on the scale for sure, but 20 pounds is 6.0% of your mass. Now if a person weighed 200lbs and lost 20lbs that would be 11.1%. Its a thought and I hope you dont get discouraged by lack of measurement progress. Weight loss should be your goal for awhile.

Fat doesnt turn into muscle. Many people cant gain muscle and lose fat at the same time, in fact Ive only just started hearing about it. So preserve muscle mass, and eat in a deficit.
 
Yeah I never really thought of it like that and it makes alot of sense. Yeah, I won't be building muscle for awhile, first I gotta escape this prison of fat.

Thanks alot, I feel re-motivated.
 
Glad to help. Feel free to post any other questions along the way.
 
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