Low Carb Dieting/Working Out Question

[Stryker44]

I think thats normal. At least it is for me. Lack of calories plus exercise = lack of energy.

Would you still separate the hard cardio sessions from weight sessions each day? I think I could still do twice a day, as long as I sleep well and eat more than I was. The weight loss will be slower but probably more sustainable.

 

[CATCH17]

Would you still separate the hard cardio sessions from weight sessions each day? I think I could still do twice a day, as long as I sleep well and eat more than I was. The weight loss will be slower but probably more sustainable.

Are you in a calorie deficit and working out each day?


Whats your workout schedule?

What do you currently weigh and what is your goal?

How many calories are you taking in? Do you know your macronutrients?

 

[juck]

I was 235 at 5ft10 in jan of last year. I was into powerlifting hardcore and occasional cardio. I was pretty big,fullback build. I decided to change my routine which meant getting out of a gym where I would chat too much and do more cardio. So I built a decent home gym for circuit training lifting but I run about 5 miles 3-4 days a week. The diet is small meals and way down on calories. I haven't lost muscle and lost 30 lbs down to 205 now. I wanna get to 185. Id be pretty cut up at that weight. I have a cheat day too. Im starting to think its not worth it lol. I gain a few just from one cheat day. Now im down to a rb build and want a slot WR build lol.

 

[TheCowboy]

Congratulations dude! I've been hovering around the same weight since the holidays, but also didn't eat well or work out last week (was kinda in a funk after the Commanders playoff loss).

Getting back on track this week.

Thanks man. It's really annoying to see myself gain weight even though I am sticking to my diet. I don't get it. Once I was 285.7 and now it was 291.2. What the heck?

 

[Kristen82]

Thanks man. It's really annoying to see myself gain weight even though I am sticking to my diet. I don't get it. Once I was 285.7 and now it was 291.2. What the heck?

Muscle mass weighs more than non-muscle mass.

 

[TheCowboy]

Muscle mass weighs more than non-muscle mass.

I haven't lifted like I used to though lol I'm doing more cardio lately than anything. I should cut portions on dinner probably. Even though its low to no carb foods I do have a tendency to eat even when I'm not hungry anymore.

 

[Kristen82]

Even though its low to no carb foods I do have a tendency to eat even when I'm not hungry anymore.

http://www.sciencedaily.com/releases/2011/09/110901135108.htm

 

[Stryker44]

Thanks man. It's really annoying to see myself gain weight even though I am sticking to my diet. I don't get it. Once I was 285.7 and now it was 291.2. What the heck?

Always good to weigh yourself at the same time each day. For me its at the gym after a morning treadmill workout right before hitting the shower.

I also give myself about a 3-5 lb cushion to gain some water weight on a day where I go clubbing or don't hit the gym. Its also easy to gain 3-5 lbs just through the course of a day...drinking water etc.

I've been at this 2 months now, and I found that the first 10 lbs came off easy, then it became tougher, next 10 easy, tougher etc.

Remember your body adapts...so after a while you have to intensify your cardio or weights to "shock" your metabolism.

I'm also trying to set rewards for myself...like if I make 237.5 by Feb 1st then I'll allow myself to go out clubbing (something I really enjoy)...but then and only then.

 

[Stryker44]

I haven't lifted like I used to though lol I'm doing more cardio lately than anything. I should cut portions on dinner probably. Even though its low to no carb foods I do have a tendency to eat even when I'm not hungry anymore.

I've been trying to limit what I eat at dinner as well...and never eat after 7 PM. I have found it helps in terms of what I see on the scale the next morning.

 

[Stryker44]

Are you in a calorie deficit and working out each day?


Whats your workout schedule?

What do you currently weigh and what is your goal?

How many calories are you taking in? Do you know your macronutrients?

Mon-Fri I'm doing 60 min cardio in the morning before work...after work lifting for about 30 min then another 45 to 60 min of less intense cardio.

Started at 290. Right now I'm at 245. Want to be 237.5 by the end of the month. 225 by March 1, 212.5 by April 1, 200 by May 1, then 190 by June 1. I'm 5'11 and at that weight I look and feel my best.

Today I had a bowl of cereal with skim milk, and orange for breakfast. For lunch a 6 inch turkey sub and water. For dinner 1/4 lb spaghetti with meat sauce.

 

[baj1dallas]

Don't worry about low carb, it's completely unnecessary. Just cut out highly processed food, stuff with added sugar, and empty calories.

Do more compound lifts in your work out. You don't need an arms or triceps day. Do squats, deadlifts, overhead presses, or pullups every day. Do cardio after lifting.

 

[KJJ]

This is a good site for workouts, training/diet tips and supplement reviews. They have a forum with a lot of knowledgeable people.

http://www.bodybuilding.com

 

[TheSport78]

Mon-Fri I'm doing 60 min cardio in the morning before work...after work lifting for about 30 min then another 45 to 60 min of less intense cardio.

Started at 290. Right now I'm at 245. Want to be 237.5 by the end of the month. 225 by March 1, 212.5 by April 1, 200 by May 1, then 190 by June 1. I'm 5'11 and at that weight I look and feel my best.

Today I had a bowl of cereal with skim milk, and orange for breakfast. For lunch a 6 inch turkey sub and water. For dinner 1/4 lb spaghetti with meat sauce.

What is your final, target body weight?

 

[CATCH17]

Mon-Fri I'm doing 60 min cardio in the morning before work...after work lifting for about 30 min then another 45 to 60 min of less intense cardio.

Started at 290. Right now I'm at 245. Want to be 237.5 by the end of the month. 225 by March 1, 212.5 by April 1, 200 by May 1, then 190 by June 1. I'm 5'11 and at that weight I look and feel my best.

Today I had a bowl of cereal with skim milk, and orange for breakfast. For lunch a 6 inch turkey sub and water. For dinner 1/4 lb spaghetti with meat sauce.

I think you're overtraining. I'd cut out one of those cardio sessions.

5 days a week with a hour and a half to 2 hours of cardio?

Your body will start holding on to weight because of the lack of calories plus all the exercise.

Lifting with cardio 4 or 5 days a week will be plenty. It's your diet thats going to push you over the top.

 

[CATCH17]

This is a good site for workouts, training/diet tips and supplement reviews. They have a forum with a lot of knowledgeable people.

http://www.bodybuilding.com

Yeah the nutrition section and losing fat section are your friend.

Plus youtube. There is a really good fitness community on youtube.

Type in macronutrients on youtube.

 

[Stryker44]

What is your final, target body weight?

Between 185 and 190 and be around 10-13 percent body fat. Once I get there, I'd like to pump up to 200-210 without increasing body fat. I'd be happy if I could do that.

What body fat percentage do you have to have to achieve a 6 pack in your 30s? I'd love to get there but I'd be content with being able to wear size 32-34 jeans again and look fit.

 

[KJJ]

Yeah the nutrition section and losing fat section are your friend.

Plus youtube. There is a really good fitness community on youtube.

Type in macronutrients on youtube.

Many here have been interested in trying the P90X workout there's many on Youtube posting progress video's and demonstrating the workout.

 

[Stryker44]

Most of all I need to make fitness a new lifestyle and make it permanent. I've been fit and in great shape before, even recently. I'm not a total stranger to being an athlete and training hard. Used to be a competitive swimmer through high school and college.

However 3 years ago I had a bad situation at work (actually had to leave job, was jobless for awhile...relationship failed etc). I began to stop working out and overeating again...which has caused me to put on about 90 lbs over those 3 years. Whenever I'm situationally depressed, that tends to happen.

 

[TheSport78]

Between 185 and 190 and be around 10-13 percent body fat. Once I get there, I'd like to pump up to 200-210 without increasing body fat. I'd be happy if I could do that.

What body fat percentage do you have to have to achieve a 6 pack in your 30s? I'd love to get there but I'd be content with being able to wear size 32-34 jeans again and look fit.

It varies for the individual. You can't really spot reduct so as your body fat goes down, you'll start to see the results you want.

Numbers you will need for your macros:

185 grams of protein per day X 4 = 740 calories

sources: egg whites, chicken breast, whey protein, nuts like almonds/walnuts, fish like salmon/tilapia

185 grams of carbs per day X 4 = 740 calories (on non-training days, take half of the carbs you take on training days)

sources: sweet potato, brown rice, steel cut oats, quinoa

60 grams of healthy fats per day X 9 = 540 calories

sources: fish oils generally from food and/or supplementation, cooking oils such as olive and unrefined virgin coconut oil

= 2,020 calories per day

Keep your training and nutrition consistent, and you'll get the results you want. Do not fear carbs and/or healthy fats at all. Your body needs all of the macronutrients to survive!

These are just general numbers and tips, but hopefully this helps.

 

[CATCH17]

It varies for the individual. You can't really spot reduct so as your body fat goes down, you'll start to see the results you want.

Numbers you will need for your macros:

185 grams of protein per day X 4 = 740 calories

sources: egg whites, chicken breast, whey protein, nuts like almonds/walnuts, fish like salmon/tilapia

185 grams of carbs per day X 4 = 740 calories (on non-training days, take half of the carbs you take on training days)

sources: sweet potato, brown rice, steel cut oats, quinoa

60 grams of healthy fats per day X 9 = 540 calories

sources: fish oils generally from food and/or supplementation, cooking oils such as olive and unrefined virgin coconut oil

= 2,020 calories per day

Keep your training and nutrition consistent, and you'll get the results you want. Do not fear carbs and/or healthy fats at all. Your body needs all of the macronutrients to survive!

These are just general numbers and tips, but hopefully this helps.

Pretty much what I do but I get my Macronutrients from whatever feels my macronutrient needs.

Thats why I LOVE Protein Supps so much. 3 Scoops of Powder and im pretty free to eat what I want the rest of the day if it fits in my calorie limit.

It's just that the cleaner you eat the more volume of food you can consume within your calorie limit.


Im about to have to end my cheat days though. Im trying to get a low BF so I can do a clean bulk and not have to drop 40 lbs at the end of my bulk. I still have about 20 lbs to go. I took a couple of weeks off for christmas and I think I should have the 20 LBS by the end of MArch.