Need to lose body fat, not weight, stuck at 15.5%

[Steve]

Glad you were able to take something from it.

 

[Water-holic]

Hi Steve,

I hope you get a chance to read this as I have some questions for you concerning this thread. Let me start out with some backround about myself. I am currently in a calorie deficit to loose weight and I want to make sure I understand this thread completely. I have read through it completely but there is a lot to grasp here. I also want to note that I recenltly discovered I was in a severe calorie deficiency and am in the process of slowly getting that back up to a more desireable level. I am 215 lbs (started at 265lbs), 6' tall 28 year old male. I thought I was getting in 1500 calories a day but after tracking labels more closely found that number to be at 1200-1300/day and then after purchasing a food scale found out that I was actually closer to 975 calories a day. I wasn't feeling to bad energy wise but I knew I had to increase my caloric intake. over the last week and a half I have gotten up to 1200 calories a day and plan on slowly increasing that daily (maybe 50-75 calories/day) until I get up to 2080/day. (I think i have done all of the math correctly, I figured 12 X 215 (current weight) = 2580 calories per day, and then subtracted 500 calories to leave a deficiency of 500 calories).

I apologize for all of this information because I am sure it seems so far like I am posting in the wrong thread, but my real questions are with the weight training plan that you have outlined in this thread. I have been doing some weight training, but not focusing on full body, and not to the number of reps/all of the body parts/ and not to the weight that you have suggested. so while I am correcting my eating habbits I would also like to correct my weight training program. I am currently limited to my weight bench, dumbbells and treadmill (I also have resistance bands but have never used them).

I am outlining the full body A/B program that you have suggested earlier in this thread and posting some questions next to certain excersises in hopes of getting your opinion on what I can replace the excersises I do not have the machine for or to make sure I understand what the excersise actually is).

Workout A:

Romanian Deadlift 3x8
DB Lunges 2x12
Cable Rows 3x8 (don't have the machine can I replace with standing barbell rows?)
Flat BB Bench 3x8
Cable Pulldowns 2x12 (don't have the machine, replace with what?)
DB Overhead Press 2x12

Workout B:

Leg Press 3x8 (don't have the machine, replace with what?)
Leg Curl Machine 2x12 (don’t have a machine but have the what I assume is the same thing on my weight bench?)
Pullups 3x8 (can’t physically do (yet ), replace with what?)
Military Press 3x8 (is this like the DB overhead press except you use a BB and it comes down to your neck in front of your face?)
Some sort of Row 2x12
Incline DB Bench 2x12

At the end you could throw in 1 or 2 exercises for a couple of sets for arms and core each.

I hope you have time to answer these questions as I am fairly new when it comes to weight training. And also if you have any suggestions or questoins about anything else including getting my calorie intake back up please let me know.

I also want to double check, but this was a suitible routine for someone that is in a calorie deficiency (weight loss mode) correct and not for calorie surplus (muscle gain mode) correct (would this routine be made more intense when I get to the calorie surplus stage)? I do not have an ideal body weight in mind but I have an extremely high bodyfat percentage. I have not gotten my bodyfat proffesionally checked but I am loaded with subcutaneous fat (so I don't look too fat until i take my shirt off ) but I think my target weight will be somewhere around 170 lbs. My scale at home reads bodyfat at 32%.

I appreciate any assistance you can give me as I seem to find your information very informative.

Thank.

 

[Steve]

Hi Steve,

I hope you get a chance to read this as I have some questions for you concerning this thread. Let me start out with some backround about myself. I am currently in a calorie deficit to loose weight and I want to make sure I understand this thread completely. I have read through it completely but there is a lot to grasp here. I also want to note that I recenltly discovered I was in a severe calorie deficiency and am in the process of slowly getting that back up to a more desireable level. I am 215 lbs (started at 265lbs), 6' tall 28 year old male. I thought I was getting in 1500 calories a day but after tracking labels more closely found that number to be at 1200-1300/day and then after purchasing a food scale found out that I was actually closer to 975 calories a day. I wasn't feeling to bad energy wise but I knew I had to increase my caloric intake. over the last week and a half I have gotten up to 1200 calories a day and plan on slowly increasing that daily (maybe 50-75 calories/day) until I get up to 2080/day. (I think i have done all of the math correctly, I figured 12 X 215 (current weight) = 2580 calories per day, and then subtracted 500 calories to leave a deficiency of 500 calories).

That sounds like a decent plan of action A couple of random thoughts...

1) Maintenance with exercise is generally 14-16 calories per pound. Not 12.

2) This is most likely obvious to you, but what comprises your calories is also critical. While calories are the foundation of any weight loss plan... nutrition is the foundation to physique and health.

I apologize for all of this information because I am sure it seems so far like I am posting in the wrong thread, but my real questions are with the weight training plan that you have outlined in this thread. I have been doing some weight training, but not focusing on full body, and not to the number of reps/all of the body parts/ and not to the weight that you have suggested. so while I am correcting my eating habbits I would also like to correct my weight training program. I am currently limited to my weight bench, dumbbells and treadmill (I also have resistance bands but have never used them).

Mind you, this thread was a communication between me and specific people. There isn't one particular way of doing things. That said, the routine outlined in this thread can be used by most.

What sort of weight are your dumbbells?

You don't have a barbell?

I am outlining the full body A/B program that you have suggested earlier in this thread and posting some questions next to certain excersises in hopes of getting your opinion on what I can replace the excersises I do not have the machine for or to make sure I understand what the excersise actually is).

Okay.

Cable Rows 3x8 (don't have the machine can I replace with standing barbell rows?)

Any exercise here can be switched with another similar exercise. The magic IS NOT in the exercise selection. It's in the balance, intensity and volume. Have you read the Basic Principles & Concepts of Resistance Training stickie on my forum?

If not, I highly suggest you do. All of the stickies in the resistance training section of my forum will help you tremendously.

Cable Pulldowns 2x12 (don't have the machine, replace with what?)

Any chance of getting a pullup bar?

Leg Press 3x8 (don't have the machine, replace with what?)

Squats

Leg Curl Machine 2x12 (don’t have a machine but have the what I assume is the same thing on my weight bench?)

You can do single leg glute bridges, SHELCs, single leg romanian deadlifts, etc.

Pullups 3x8 (can’t physically do (yet ), replace with what?)

Read this thread where I discuss progressing to full pullups:

http://weight-loss.fitness.com/weight-loss-through-exercise/14264-basic-lifts-5.html#post505569

Military Press 3x8 (is this like the DB overhead press except you use a BB and it comes down to your neck in front of your face?)

Yes

I hope you have time to answer these questions as I am fairly new when it comes to weight training. And also if you have any suggestions or questoins about anything else including getting my calorie intake back up please let me know.

My suggestion would be to read those stickies in the section of my forum I linked to above. After that, if you have more questions, I'm all ears.

I also want to double check, but this was a suitible routine for someone that is in a calorie deficiency (weight loss mode) correct and not for calorie surplus (muscle gain mode) correct (would this routine be made more intense when I get to the calorie surplus stage)?

Not necessarily. Intensity is defined as percentage of your max strength. The higher the intensity, the closer the weight lifted is to your 1 rep max in that particular exercise. The lower the intensity, the further away the wieght lifted is from your 1 rep max in that particular exercise.

When dieting, dropping intensity is pretty typical for most people. They drop the intensity so they can do more reps. They do this b/c they believe high reps are for toning and toning is what they're trying to accomplish when dieting.

What builds muscle though, is typically what maintains it while dieting. That said, intensity needs to be kept "high" during dieting. You don't tone with weights so dropping intensity to allow for more reps is futile.

The difference between lifting weights while dieting vs. "bulking" is simply the amount of total work you can do. When dieting, b/c of the reduction in total energy intake, your recovery ability is down a bit so your volume must be adjusted accordingly.

Volume can be adjusted using various means (frequency of sessions per week, total sets and reps, etc.).

This routine is just fine for dieting. There are other, newer routines in the stickies I linked for you above that are great.

 

[Water-holic]

Hi Steve, and thanks for the reply. It is very informative.

1) Maintenance with exercise is generally 14-16 calories per pound. Not 12.

Ok, it took me a minute to catch on here, but I think I got it. so 215 x 15 = 3225 and then subtract 500 (or I think I have read as many as 20% of 3225) to stay in a colorie deficiency (wheight loss) mode? Subtracting 20% of 3225 = 2580. (thats a lot of calories for healthy foods....or rather a lot of food when eating healthy).

2) This is most likely obvious to you, but what comprises your calories is also critical. While calories are the foundation of any weight loss plan... nutrition is the foundation to physique and health.

This is actually how the severe calorie deficiency came about. Once I cut out the fast food, soda, and unhealthy cooked foods. I felt like I was eating the same amount or even more food at times, but healthy foods are lower in calories. I really am going to feel like I am stuffing myself at 2580 calories but if thats what's healthy thats what I want. And also, as I loose more weight the total number of calories will reduce as I recalculate the math. I will try to get some time today to start a food diary on the forum so you can see what you think. I'll post a link in this thread once I get it going.

What sort of weight are your dumbbells?

they are the type with plate weights so you can vary the weight. I am not sure what total weight I have in plates is off of the top of my head but it's more than enough for now. I can take an inventory of all of the plates I have if you would like to know.

You don't have a barbell?

Yes, I do have a barbell also. Sorry, I wasn't clear about that.

Any chance of getting a pullup bar?

I have low ceilings in my basement so I don't have a space where I could permanently put one. Are the ones that you see advertised on TV that you can temporarily insall in a door frame ok? I could use something like that upstair since it wouldn't be permanant.

Quote:
Leg Press 3x8 (don't have the machine, replace with what?)

Squats


Quote:
Leg Curl Machine 2x12 (don’t have a machine but have the what I assume is the same thing on my weight bench?)

You can do single leg glute bridges, SHELCs, single leg romanian deadlifts, etc.


Quote:
Pullups 3x8 (can’t physically do (yet ), replace with what?)

Read this thread where I discuss progressing to full pullups:

http://weight-loss.fitness.com/weigh...tml#post505569

Thanks, I'll take a look at your link as soon as I am done here. I'll let you know if I have any questions.

Not necessarily. Intensity is defined as percentage of your max strength. The higher the intensity, the closer the weight lifted is to your 1 rep max in that particular exercise. The lower the intensity, the further away the wieght lifted is from your 1 rep max in that particular exercise.

When dieting, dropping intensity is pretty typical for most people. They drop the intensity so they can do more reps. They do this b/c they believe high reps are for toning and toning is what they're trying to accomplish when dieting.

What builds muscle though, is typically what maintains it while dieting. That said, intensity needs to be kept "high" during dieting. You don't tone with weights so dropping intensity to allow for more reps is futile.

The difference between lifting weights while dieting vs. "bulking" is simply the amount of total work you can do. When dieting, b/c of the reduction in total energy intake, your recovery ability is down a bit so your volume must be adjusted accordingly.

Volume can be adjusted using various means (frequency of sessions per week, total sets and reps, etc.).

This routine is just fine for dieting. There are other, newer routines in the stickies I linked for you above that are great.

Ok, makes sense. So stick to this program (or whatever I come up with after substituting excersises I have the equipment for) during weight loss. I will probably do session A on Mondays and session B on Thursdays). But what you are saying is when I do get into calorie surplus (muscle gain mode) possibly go to an A/B/A, B/A/B plan or increase the number of sets and or reps on the A/B plan?

Thanks for your time so far. I am off to go look at the link you provided. I appreciate your assistance.

 

[Steve]

Hi Steve, and thanks for the reply. It is very informative.

You're welcome.

Ok, it took me a minute to catch on here, but I think I got it. so 215 x 15 = 3225 and then subtract 500 (or I think I have read as many as 20% of 3225) to stay in a colorie deficiency (wheight loss) mode? Subtracting 20% of 3225 = 2580. (thats a lot of calories for healthy foods....or rather a lot of food when eating healthy).

It's amazing the volume of food you can actually consume when you're eating the "healthy" stuff, huh?

20% is a very general rule.

I've used more than 50% before. The quantity of food isn't so much the determining factor of what's considered healthy. Instead it's the quality of food. I mean, it's important to get adequate amounts of the essentials such as protein, essential fats, vitamins, minerals, water, etc. But that's pretty simple to achieve when you're eating a balanced mix of healthy foods each day.

This is actually how the severe calorie deficiency came about. Once I cut out the fast food, soda, and unhealthy cooked foods. I felt like I was eating the same amount or even more food at times, but healthy foods are lower in calories. I really am going to feel like I am stuffing myself at 2580 calories but if thats what's healthy thats what I want. And also, as I loose more weight the total number of calories will reduce as I recalculate the math. I will try to get some time today to start a food diary on the forum so you can see what you think. I'll post a link in this thread once I get it going.

I'll take a look at what you're eating once you set up the journal.

The more fat you have to lose, the greater the deficit you can be in without worrying about losing muscle and negative repercussions in terms of your metabolism.

I like using the rule of 1% of total body weight per week as a guide for the rate of weight loss you should shoot for. Plan your calories according to that.

they are the type with plate weights so you can vary the weight. I am not sure what total weight I have in plates is off of the top of my head but it's more than enough for now. I can take an inventory of all of the plates I have if you would like to know.

Ok, that's good. Adjustable dumbbells are nice.

I have low ceilings in my basement so I don't have a space where I could permanently put one. Are the ones that you see advertised on TV that you can temporarily insall in a door frame ok? I could use something like that upstair since it wouldn't be permanant.

I've known people who used them successfully so I believe it's worth a shot.

Ok, makes sense. So stick to this program (or whatever I come up with after substituting excersises I have the equipment for) during weight loss. I will probably do session A on Mondays and session B on Thursdays). But what you are saying is when I do get into calorie surplus (muscle gain mode) possibly go to an A/B/A, B/A/B plan or increase the number of sets and or reps on the A/B plan?

Yea you could do that. Or change up the programming entirely to something like a 4 day per week upper/lower split. There's really endless possibilities of increasing the work load when bulking. Hopefully after you read the stickies on my forum you'll better understand what I'm talking about.

 

[18%]

While calories are the foundation of any weight loss plan... nutrition is the foundation to physique and health.

I love that! So many people on this forum need to read this quote. The bad advice I see alot of is: you're not eating enough calories. But when you take into account that nutricious food has less calories, naturally you'll be taking a smaller amount.

 

[Water-holic]

Thanks again Steve,

I've used more than 50% before. The quantity of food isn't so much the determining factor of what's considered healthy. Instead it's the quality of food. I mean, it's important to get adequate amounts of the essentials such as protein, essential fats, vitamins, minerals, water, etc. But that's pretty simple to achieve when you're eating a balanced mix of healthy foods each day.

thats interesting. Are you saying that its ok to have fluctuations (possibly large ones) day to day in the amount of calories as long as they are quality calories? Or should I shoot for a steady intake of quality calories daily?

I'll take a look at what you're eating once you set up the journal.

I realized that I left my recordings at work but I do have 1 from last week and 1 from this week that I have documented for you. The one from last week isn't the greatest. but I think the one from this week isnt too bad. I have posted those here;
http://weight-loss.fitness.com/weight-loss-diary/31688-water-holics.html

also I forgot to mention that I only drink water. between 8 and 11 pint glasses a day. I will have a 20 once bottle of soda once every 2 weeks or so.

The more fat you have to lose, the greater the deficit you can be in without worrying about losing muscle and negative repercussions in terms of your metabolism.

I like using the rule of 1% of total body weight per week as a guide for the rate of weight loss you should shoot for. Plan your calories according to that.

I think I mentioned that my scale (which I know aren't considered to be very accurate) measures my bodyfat at over 31%. I seem to be all subcutaneous fat too so i'm very soft looking. I still have a lot of weight to loose as I still have the gut hanging over the belt but it's gotten a lot smaller. I think I still need to loose another 30-40 lbs, but it is the body fat percent that I would rather see go down. I didn't have the scale 50 lbs ago so I don't know what it would have measured my bodyfat at then.

I'll look into getting one of those pullup bars for the doorjam. I looked at your forum and there is a lot of good info there. Also thanks for the link with the assisted methods of pullups. I've always wanted to be able to do do them. I remember when I lost weight the first time (almost 10 years ago now) and could finally do a few pushups.. It was a great feeling. I can only do around 5 pushups now without a rest but it's better then 0

Yea you could do that. Or change up the programming entirely to something like a 4 day per week upper/lower split. There's really endless possibilities of increasing the work load when bulking. Hopefully after you read the stickies on my forum you'll better understand what I'm talking about.

I like the idea of a full body workout during each workout so I think I will stick to that. I did read on your forum that you say 2 - 3 times a week for people in the weight loss mode. Do you have enough information about me to tell me if I would benifit more from 3 sessions a week (or would everyone benefit more from the extra session)? I guess I am not completely sure how much recovery time is optimal and obviously there is some less recovery time doing 3 workouts per week. Also, do you suggest cardio on the same days as weights, or on the off days? I do cardio on my treadmill. I wouldnt call it HIIT but it I do very it. Jog for 3 or 4 minute/fast walk for 3 or 4 minutes back and forth for 20 minutes or so. I also walk the dog at a brisk walk for 1.6 miles when it's nice out but that doesn't get my heart rate up very much like the treadmill does.

Thanks again!

 

[wick]

figured out my plateau

hey everyone,

i recently broke thru my plateau... what i found out is quite interesting... u really do learn so much the first time u go thru a "transformation"...

first of all i came down from 21% bf to 17%... it took me about 3-4 months... i gradually improved all aspects of my program... for about 2 months i was stuck at 17% bf... i tried a lot of things, changed my workouts but still nothing... i thought well this might be my genetic limit, but something just didnt seem right... i would read about how getting down to 12-14%bf was so easy... but yet i couldnt seem to break thru this plateau...

Then one day i decided to read the label on a diet cola... maltodextrin in it?? i thought "isnt that the high GI carb supplement sitting on my shelf for when i hit bulking phase?" did some internet reasearch and found out that diet sodas actually do give a lot of people problems...

now.... i know that a lot of programs always state to steer away from diet sodas... it was my fault for skipping that little advice...i thought 0 carbs 0 sugar meant 0 carbs and 0 sugar... im think thats a HUGE LIE... or that maybe as some say some people do get an insulin spike from the sweetness alone... well... I quit diet sodas and any artificial sweetner (even stevia) 2 weeks ago... guess where im at now? 15.1% bf... same diet same workouts... just quit the artificial sweetners and there it was... all i can think of now is how much faster the results would have been had i quit diet sodas from day1 :S

dont know if this is still relevant to the thread starter, but just a piece of advice that may help some of you who like i, have been fooled by diet soda marketing... by the way this thread ranks quite high on google for stuck at xx % body fat or the like.... cheers

ps: anybody experience anything like that?

 

[weightlossguy!]

How to get below 15%!

Hey pcm2a!

I don't know if you have had your question answered or achieved your goal yet?

I have been studying and coaching weight loss for many years and here is what I perceive is your challenge:

Your body stores fat as a protective mechanism. Through lifestyle choices and normal bodily process' acidic matter is created. Your body releases this acidic matter through the urination, defecation, perspiration and respiration. However, when you overload your system, which most people do, with too much acid waste, your body turns to secondary methods of dealing with the excess acid.

One of those secondary methods is the storing of fat to have somewhere non-life threatening to store the acid. You see, when the body doesn't have enough energy to get the acid out, it has to store it somewhere. And this is where the fat stores come in.

So the solution then is to heavily alkaline your system, as well as continuing your weights routine to maintain the muscle size and weight. Alkalising your system is easy and often different to what most 'nutrition experts' are teaching about health living.

FAT COWS works as a great acronym to remind you what to consume....

FAT - Contrary to popular belief, fat doesn't make you fat! Good healthy cold pressed oils are a natural buffer of acids and energy provider to your system helping you shed fat.

C = Chlorophyll - good natural, raw cucumber, spinach, broccoli, cauliflower, bell peppers, avocado, grapefruit, tomato, celery, lemons and limes, rhubarb, artichokes...to name a few.

O = Oxygen - this is the number one nutrient the body needs to be able to survive and thrive and, of course, lose weight.

W = Water - alkaline, electron rich water. Add lemon and lime juice to water or get hold of a natural green drink to add to your water. Drink 5-6 litres per day.

S = Salt - natural, unprocessed mineral salt is not only good for you but necessary for your body to survive. It is vital in supporting the body with it's weight loss capacity.

I hope this helps my friend. Alkalise your system and you will drop below 15% body fat. I have personally coached clients with similar goals and achieved success with the methods mentioned above.

Have a great and healthy day,

Tim

 

[18%]

Wick- that's great insight into the diet sodas & bf.. I would never go anywhere near artificial sweeteners.. sadly it seems almost EVERYTHING has it now. Even vitamins!

Weightlossguy- nice post. it's all about putting nutrition not "food" into the body. sadly most people don't realize that. when the body knows it's getting the nutrition it needs to sustain itself, it will shed the fat.

 

[saquince]

Reduce body fat %

Hi,

I am male 6ft 2" and weight around 198lb with a body fat of around 20%. My aim is to lower my body fat percentage enough to see a six pack and gain / cut up muscle so I look more toned.
I want to be physically fit at the same time to compete in triathlons etc...
I have read a number of the previous posts all of which are very interesting but wondered if anyone could give me specific advice (eating / training) on how to gain my goal.
I recently bout some protein powder which I am taking twice a day with milk. I currently play football on Tues and Thurs and try to go to the gym for weights 2 or 3 times a week.

Thanks in Advance.

 

[Jynus]

Hey guys,

I am trying to lose some weight so I thought I would share my blog with you guys. I am trying to lose 15lbs in 30 days. If you guys get a chance, you should check it out!

Thanks

very doubtful it's possible in that short of time. unless you're morbidly obese or are just trying to lose weight instead of fat.

 

[Training Genius]

Be Careful Not To Defeat Yourself...

Why did you choose 15 lbs in 30 Days?

I only ask because if you do acheive this goal you will likely gain your weight back. It's just the way your body works.

Long term, permanent weight loss takes a well thought out plan of attack. Realistic expectations is on component of your planning.

I talk about items like this on my blog site SPAM. I hope it helps.

Jason Chiero, CPT

 

[Practy]

Lose the body weight without feeling guilty while hogging on your favorite food

Hello Everyone,

Nothing can be done!!!!!!!!!!!!......... gone mad or what ,,, "there is a solution for every problem".. hmmmm

I would strongly suggest you to NOT to use any kind of medication.. If you try Medication its a multiply effect of side effects problem.

.................TRY TO BE NATURAL....................

see my case below.

A few months back I could compete with WWE heavy weight champions in “body size”, “Not in the RING”

I could not even walk properly. Fortunately I met an online friend from Ohio who suggested me this (LOSE THE DIET) Inspirational, Wonderful, and a fantastic BOOK written by “Kathy Balland” - An expert in the mind-body-soul connection.

This book made my life and I got my olden and healthy days back.

The best part is I lost that heavy and extra pounds without being guilty in eating my favorite food!!!!!!!!!!!!!.

Let me share with you all a brief about this book.
"....It’s a new approach to lose weight and gain happiness; Change your lives while losing your weight. No dieting to lose your weight....and Yes you can enjoy the foods you love".

I would suggest reading this book those who are looking to lose their body weight to change their lives, even while you continue to eat your favorite food.


Regards,
Practy.

 

[lrwier]

I am in a similar situation. I have started going to the gym three weeks ago and have lost an inch in my belly and waist so now I don't have to suck in my gut to get the pants buttoned. My main goal is 1) lose body fat and 2)tone my midsection. I can't see any 2/4/6 pack yet due to the fat still need to lose about an inch before I can see something. I am counting my nutritional values in everything I put in my mouth which helps me. I do know from reading that the body needs greater than 1500 calories or it will think you are starving yourself and switch to deprivation mode and store fat so I been sticking to 1800-2000 calories per day which is recommended for males who want to lose weight who exercise 3-4 times per week. I exercise 7 days a week and a personal trainer puts me through a series of high impact strength training exercises. I was advised not to just lose weight but to lose body fat at the same time gaining lean muscle mass. I used to be a fast food junkie until my doctor told me to correct my eating habits because I have high cholesterol, triglycerides and sugar. I am now eating 6 meals a day, up from once per day and the body burns fat at a faster rate by spreading your meals out and eating smaller portions. I stopped drinking sodas and now 6-8 bottles of water daily. I am seeing significant weight loss so I am hoping another 4 weeks, I will lose the inch and start seeing nice abs. I also have fatty tissue in my pecs and have noticed it getting less fatty in that area as I want to make it harder more defined. If anyone has any suggestions that could help me lose more weight quicker and build lean muscle mass, please let me know. I get about 150 grams of protein daily and eat alot of skinless bonless chicken breasts especially after workouts which is supposed to help build and protect torn muscle tissue. My book says the muscles crave carbs after a hard workout so feed them so I just eat fruit afterwards and my creatine drink has alot of carbs too. I understand you need alot of calories when exercising to prevent exhaustion and alot of carbs to fuel the body to perform the workouts. I have increased my carb intake because I do feel exhausted during my personal training sessions so I'll have a Powerbar and fruit an hour before my workout. Ephederine and caffeine also helps provide increased energy for cardio.