Low Carb Dieting/Working Out Question

[Stryker44]

Originally Posted by CATCH17

Thats my problem. Im actually a good size right now but in order to get that ripped look I need to get super lean before I bulk up.

So right now im about 15 pounds away from being really lean but the cheat meal will throw me off at least 3 days so im thinking about just scrapping it all together and sprinting to the finish so I can get back to a normal life and start a bulk.

I hear ya...the biggest motivator for me right now is the improving self-confidence I feel as a result of this program.

I want to be able to take off my shirt again in front of women and not feel embarrassed. I know that's going to require alot of work - but its what gets me going when I don't feel like hitting the gym.

[Lonestar94]

Work out during the week. Let Saturday and Sunday be your rest days and enjoy yourself. Just don't overdue the food.

[Sam I Am]

Couple of things.

• Losing weight too quickly isn't safe and generally results in regaining the weight. The more weight you need to lose, the more weight you can generally lose safely. That said, losing more than 8lbs in a month generally is not a good idea. A pound is 3,500 calories. 8lbs is about 28,000 calories. That is almost a 1,000 calories a day deficit. To eliminate more might not be safe. (unless your calorie intake was well over 3,500 already)
• Gaining a couple of pounds on a single cheating down would suggest not cheating, but eating two or more birthday cakes in that day!
• Low carb diets have a side effect if not done properly. Kidney stones. Be careful. I'm positive you do not want to have to pass one. A *proper* diet is important and those stupid low carb diets some people and companies sell you are terrible on the body.
• Finally, best of luck! I'm pulling for you!

[RastaRocket]

Originally Posted by Jenky

It sounds to me like you want to drop the weight. I'm assuming this is your primary goal.

If it is, diet and cardio is what you need to stick with. I was under the impression that you were lifting to maintain muscle while cutting away the fat.

Usually, when you want to build muscle you basically go into a caloric surplus. However, you can build muscle when you are a complete beginner without being in a caloric surplus. The body is put into a state of shock where it is forced to adapt quickly with the current nutrients being taken in.

So most people would agree that:

Building muscle = Caloric surplus
Losing weight = Caloric deficit

Cardio will become counter productive to gaining muscle as you become more advanced in lifting.

If you want to lose the weight first you can always go back and start lifting once you hit 190. I think you are just trying to do too much in a small frame.

I think he should keep lifting. Just lift to cut down with high reps low weight, then do your Cardio as well.

[rickjameschinaclub]

Originally Posted by Stryker44

Right now I weigh 257 lbs. Started at 290 lbs on November 6th. Want to get to 190 by June.

I'm currently doing 60-90 minutes of cardio, along with weights 6 days a week. The weights I'm doing Day 1 - Shoulders and Chest Day 2 - biceps/triceps Day 3- Legs. Abs every other day.

I'm allowing myself a "cheat day" the one day of the week I'm not working out (Sundays as of right now). I'm noticing that I put on a few lbs during that cheat day, but overall have been making progress from week to week.

Do you think having that cheat day is important in terms of long term fitness? I'd really like to keep the weight off once I get down to 12 percent body fat or so.

Your absolutely insane if your doing that much cardio and not eating carbs, plus your routine is setting you up for over-training. There is a reason why athletes carb-load before events and with strenuous activity. Losing weight is ultimately about calories.

[rickjameschinaclub]

Originally Posted by Jenky

Eventually metabolism slows down, and re-feeds are strategically used to speed it up and promote further weightloss.
.

That's another one of the many myths.

[Kangaroo]

Some things you can do to add carbs

Kashi makes a bunch of cereals that have 10-13g of protein so you still get protein but you can get carbs as well.

Beans have great source of carbs

Peas have carbs as do other vegetables

The main thing for me is I have tried to avoid lots of bread and get my carbs and fiber from things that are healthier for me.

[Hoofbite]

Anyone ever tried meth?

I hear it works wonders on the spare tire.

[a_minimalist]

Eat your carbs in the morning/afternoon/after workout. You HAVE to get some carbs in after your workout as well as protein. Those two things are depleted and to start the healing process after a workout get those in within 30 minutes. A cup of pineapple juice, a banana, or some type of fruit in a protein shake is your best bet. 70-80g of carbs in a day is also okay. Make sure they are high quality carbs though. Sweet potato, whole wheat bread, brown rice, etc. Eat a ton of good veggies too. Dieting tends to make people make bad dieting decisions and certain vitamins and nutrients tend to go missing from their diets. A good multivitamin and veggies will help that.

The faster it comes off the faster it goes back on. I hope there's some serious math and research into why you're choosing June. If there's not you're only going to push yourself too hard and burnout or you're going to let yourself down. Don't just make up some random date. Enjoy the process and make sure your expectations are realistic. There's no rush to lose the weight. Do it right so that it stays off and never comes back. By taking your time you learn a lot about your metabolic rate and what your body can handle and can't in terms of keeping you at a desired weight or putting on weight. Don't be afraid to experiment a bit either.

STAY AWAY FROM SUGAR!!!!!! It's satan when it comes to anything related to dieting.

[Stryker44]

I picked June 1st because I figured I can get to 250 by Jan 1, 237.5 by Feb 1, 225 by Mar 1, 212.5 by Apr 1, and 200 by May 1, 190 by Jun 1. I coach a team in the summer when school lets out and I want to be at my ideal weight by then...that's the rationale behind June 1.

Is that unrealistic...12.5 lbs a month at my size? I could understand if I was 190 trying to go to 140, but I'm 254 right now (after my morning workout).

I do notice I'm really having to push myself before going to workout, but then afterwards I'm REALLY glad that I did it.

[Stryker44]

Originally Posted by rickjameschinaclub

Your absolutely insane if your doing that much cardio and not eating carbs, plus your routine is setting you up for over-training. There is a reason why athletes carb-load before events and with strenuous activity. Losing weight is ultimately about calories.

What do you mean by overtraining? I'm noticing my knees are a bit sore, especially after really pushing the running, but it hasn't been anything that's kept me back thus far.

If losing weight is ultimately about calories, why does eating carbs and drinking beer over a weekend tend to put me 5 lbs over what I was at the end of the week...even if I'm not having more calories than my metabolic rate?

[Jenky]

Originally Posted by Stryker44

What do you mean by overtraining? I'm noticing my knees are a bit sore, especially after really pushing the running, but it hasn't been anything that's kept me back thus far.

If losing weight is ultimately about calories, why does eating carbs and drinking beer over a weekend tend to put me 5 lbs over what I was at the end of the week...even if I'm not having more calories than my metabolic rate?

It's mostly water weight. Alcohol takes 3 days to fully metabolize, I think.

Don't sweat nutrition timing. You don't have to take anything within 30 minutes after exercising. That's like that absurd Myoplex commercial with Brady Quinn.

Macros and calories are far more important. Muscle Protein Synthesis stays elevated for up to 48-72 hours. So if you decided to lift heavy weights, and didn't want to eat right away, it's fine. You're muscles wont fall off. Hit your daily needs, get good rest/sleep, and it won't matter.

Look up Leangains: intermittent fasting. Many people fast for 16 hours a day and only eat within an 8 hour frame window. I've tried it and loved it. I'm planning to go back to it when I start my cut.

Leangains works for me cause I don't have time to eat meals as frequently as i'd like, it's easier for me to count calories, and I do feel more energy -- probably do to hormonal responses and elevated insulin sensitivity.


On a typical day I'll consume:

350 grams of Carbs
200 grams of Protein
60 grams of Fat

Which is roughly 2740 calories. This is what I need to maintain my weight of 185 lbs. If i wanted to bulk up, I'd increase those numbers slightly for a slow bulk.

[CATCH17]

Originally Posted by Lonestar94

Work out during the week. Let Saturday and Sunday be your rest days and enjoy yourself. Just don't overdue the food.

That's pretty much it. Training isn't even half the battle.

I've seen guys who workout 3 days a week and are ripped. They're eating is just spot on and that's what I need to start doing.

It doesn't take long in the kitchen to ruin a gym session.

[CATCH17]

Originally Posted by Jenky

It's mostly water weight. Alcohol takes 3 days to fully metabolize, I think.

Don't sweat nutrition timing. You don't have to take anything within 30 minutes after exercising. That's like that absurd Myoplex commercial with Brady Quinn.

Macros and calories are far more important. Muscle Protein Synthesis stays elevated for up to 48-72 hours. So if you decided to lift heavy weights, and didn't want to eat right away, it's fine. You're muscles wont fall off. Hit your daily needs, get good rest/sleep, and it won't matter.

Look up Leangains: intermittent fasting. Many people fast for 16 hours a day and only eat within an 8 hour frame window. I've tried it and loved it. I'm planning to go back to it when I start my cut.

[View Full Quote]Leangains works for me cause I don't have time to eat meals as frequently as i'd like, it's easier for me to count calories, and I do feel more energy -- probably do to hormonal responses and elevated insulin sensitivity.


On a typical day I'll consume:

350 grams of Carbs
200 grams of Protein
60 grams of Fat

Which is roughly 2740 calories. This is what I need to maintain my weight of 185 lbs. If i wanted to bulk up, I'd increase those numbers slightly for a slow bulk.

This is the best advice you'll get on here.

I do the same thing. It's the most effective way of dieting and it's not even like I'm dieting.

150 cals for breakfast, 1600 for lunch, 150 for dinner. I love it.

[Stryker44]

At 247 now. Really enthused with the progress thus far but a long ways still to go.