Fitness and Weightloss
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@zachary715 said in Fitness and Weightloss:
@Dashrender said in Fitness and Weightloss:
@zachary715 said in Fitness and Weightloss:
These three things have been the focus of my training for the last few months and I've seen better results than I ever have. My goal is likely different than many here who are shooting to lose a lot of weight, but I think these principles are applicable to any training goal.
Sounds like your goal and mine are similar. I've lost all the weight I want to, and then some. I joined a HIIT program last July. Since that time I've lost another 10 lbs, though gained barely any muscle. We do strength training 3 days a week for 45 mins. It's always different, no two days are the same. We alternate Leg/arm/leg then arm/leg/arm.
I'm not sure what I'm missing to gain some more muscle.
As weird as this may sound, if you're still losing weight, then you're still operating at a caloric deficit and need to consume more calories. May need to try to bump up your protein intake if possible to 1.5g per lb. To build mass, you're going to need a slight caloric surplus. It's hard enough for me to get 200g protein a day so I understand how hard that might be.
I'm been fairly stable on the weight thing... between 168-171... I think the flux has more to do with how much water I'm getting than anything. on low water days, the following day is 168... 80 oz+ water days, the following day is 171'ish..
Not weird sounding at all - I know you when body fat is low (mine is currently 12.2%) you can't loose to much weight while gaining muscle - you need to eat.. I'm likely not eating enough.
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Weight training is more important than cardio exercise for older people.
I've been saying this for a long time.
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Today's mile jog was 14:41 -- a new record for me
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I need a knee brace - my knee has been hurting for more than a week.
I'm kinda amazed I made it through my cardio day today. Tomorrow's strength training should be a tad easier.
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@EddieJennings said in Fitness and Weightloss:
Today's mile jog was 14:41 -- a new record for me
Good job, and congrats!
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Im' still sore from moving all of the stuff from that truck. But boy did I get a work out this week.
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My knee won't stop hurting...
Sucks that I might have to take an entire week or more off from the gym to let it get back to normal.
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@Dashrender : From someone who has been a body builder since they were 16, I totally understand your concern about gaining more muscle mass. It took me years to find what exercises, in what quantity, how much recovery time my body needed, and when it was time to switch up the routines to continue producing results.
A lot of people talk macros and their various ratios but, unfortunately, this is something that you have to try, try, and try again until you find something that works for you -- and then change it again when your physique changes.
The only hard-and-fast rule is 1 to 1.5g of protein per pound of bodyweight then fill in your remaining calories from carbs and fats from there. Some people build better with more fat; others more carbs.
If your calorie consumption is somewhat on point, then it may be your workout split or exercise choice. As I'd consider you a "novice" body builder, just about ANYTHING you do should be building muscle.
Can you give me a an example of your exercises, sets, reps, split, etc? I may have some suggestions that will help.
One final thing, I'm anti "bro science" and don't fall in with any of the supplement gimmicks but there is one supplement that you should take: creatine. It has no negatives, is cheap, and helps enormously with stamina in the gym, recovery, and growth. It has also shown to help fight certain neurological conditions, may lower blood sugar, and a few other added benefits.
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@manxam : I am a member of a club called Farrell's Extreme BodyShaping. We do cardio kickboxing M-W-F and strength training T-Th-S with resistance bands.
We flip flop every other week. Week 1 - Legs / Arms / Legs, Week 2 - Arms / Legs / Arms
The goal of this club isn't huge muscles - but really more general well being and decent overall strength.
I don't have a goal to get huge or anything, but I would like to have a 6 pack for once in my life (I can actually see definition now - which is awesome), though once getting it, not sure how hard I'll try to keep it.
Another goal is to be able to do 100 pushups in a row - I max at about 25 right now.
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Research
Effects of a low carbohydrate diet on energy expenditure during weight loss maintenance: randomized trial
https://www.bmj.com/content/363/bmj.k4583 -
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Well if you look at the first post, I am back where I was again.
I have started getting serious about my weight again. I was 109.8kg (241.56 lbs) on April 17. Today I am 107.3kg (236.06 lbs). Short term goal is 100kg (220 lbs) by July 4.
Long term goal has always been 90kg (198 lbs). -
I usually get a lot of grief for this but - whatever
I'm at the most I've ever weighed at 153 pounds as of 4 weeks ago. (I know I know, go eat a sandwich, right? )
haven't weighed myself since then.
I've been 130's for the last 5 years.
I'd like to stay around 145-150.
I'm starting a new martial arts program once a month (cause that all the time I will actually have) and doing constant work outs at home at least 3 times a week :day 1 - pull ups, dips, push ups, lunges and then free weights (curls, shoulder raises, etc.)
day 2 - 10 minute ab work out, followed by back work outs (from when i took a 12 foot fall, )
day 3 - 1 miles walk/jog , 5 x 25 yard sprints, half a mile jog and half a mile walk to cool down.on alternate days I do forms, heavy bag work outs, full circuit Kung Fu work outs, body conditioning (punching a bag full of beads, punching brick walls, , heavy bag with out gloves, heavy bag kicks, etc)
I've trained in Wing Chun kung fu (everybody wing chun tonight never gets old.) for about 2 years now.
I've found a new teacher (see above about starting new) my old teacher was a piece of work.any other Ideas on how to stay at this weight/lose a little ?
or gain muscle(replace muscle with fat?) -
@JaredBusch said in Fitness and Weightloss:
Well if you look at the first post, I am back where I was again.
I have started getting serious about my weight again. I was 109.8kg (241.56 lbs) on April 17. Today I am 107.3kg (236.06 lbs). Short term goal is 100kg (220 lbs) by July 4.
Long term goal has always been 90kg (198 lbs).You did it once, you'll do it again.
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@WrCombs said in Fitness and Weightloss:
I usually get a lot of grief for this but - whatever
I'm at the most I've ever weighed at 153 pounds as of 4 weeks ago. (I know I know, go eat a sandwich, right? )
haven't weighed myself since then.
I've been 130's for the last 5 years.
I'd like to stay around 145-150.
I'm starting a new martial arts program once a month (cause that all the time I will actually have) and doing constant work outs at home at least 3 times a week :day 1 - pull ups, dips, push ups, lunges and then free weights (curls, shoulder raises, etc.)
day 2 - 10 minute ab work out, followed by back work outs (from when i took a 12 foot fall, )
day 3 - 1 miles walk/jog , 5 x 25 yard sprints, half a mile jog and half a mile walk to cool down.on alternate days I do forms, heavy bag work outs, full circuit Kung Fu work outs, body conditioning (punching a bag full of beads, punching brick walls, , heavy bag with out gloves, heavy bag kicks, etc)
I've trained in Wing Chun kung fu (everybody wing chun tonight never gets old.) for about 2 years now.
I've found a new teacher (see above about starting new) my old teacher was a piece of work.any other Ideas on how to stay at this weight/lose a little ?
or gain muscle(replace muscle with fat?)You likely need to find out where your current body fat percentage is. Ideal is not normally based on the scale - but based on body fat percent. Then if you want muscle - start working that goal - eat loads of protein and other muscle building things.
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You likely need to find out where your current body fat percentage is. Ideal is not normally based on the scale - but based on body fat percent. Then if you want muscle - start working that goal - eat loads of protein and other muscle building things.
Thanks, I'll look into it and see what I can find out
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I've had a fairly successful 16 months.
Jan 2018 - 210 lbs - starting eating fewer calories, but still ate nearly any kind of food
April 20 - 170 lbs - finished with weight loss - now to maintain
June 25 - 175 lbs 22% BF - joined Farrel's Gym - HIIT program (6 days a week, kickboxing MWF, strength training TTHSat)
Aug 31 - 170 lbs 15% BF - end of 10 week program at Farrel's - joined as a yearly member
April 30, 2019 - 168 lbs 13.5%I've gotten as low as 11% body fat over the last year - but vacations I always spurge, so I rise... After the last month between vacation and other stressors, I'm happy to be at 13.5%
I still have a goal of having a visible six pack, but I have to get to 9% or less BF - I have the muscles, they are just hiding
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@Dashrender said in Fitness and Weightloss:
I've had a fairly successful 16 months.
Jan 2018 - 210 lbs - starting eating fewer calories, but still ate nearly any kind of food
April 20 - 170 lbs - finished with weight loss - now to maintain
June 25 - 175 lbs 22% BF - joined Farrel's Gym - HIIT program (6 days a week, kickboxing MWF, strength training TTHSat)
Aug 31 - 170 lbs 15% BF - end of 10 week program at Farrel's - joined as a yearly member
April 30, 2019 - 168 lbs 13.5%I've gotten as low as 11% body fat over the last year - but vacations I always spurge, so I rise... After the last month between vacation and other stressors, I'm happy to be at 13.5%
I still have a goal of having a visible six pack, but I have to get to 9% or less BF - I have the muscles, they are just hiding
That's fucking awesome man!
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@WrCombs said in Fitness and Weightloss:
I usually get a lot of grief for this but - whatever
I'm at the most I've ever weighed at 153 pounds as of 4 weeks ago. (I know I know, go eat a sandwich, right? )
haven't weighed myself since then.
I've been 130's for the last 5 years.
I'd like to stay around 145-150.
I'm starting a new martial arts program once a month (cause that all the time I will actually have) and doing constant work outs at home at least 3 times a week :day 1 - pull ups, dips, push ups, lunges and then free weights (curls, shoulder raises, etc.)
day 2 - 10 minute ab work out, followed by back work outs (from when i took a 12 foot fall, )
day 3 - 1 miles walk/jog , 5 x 25 yard sprints, half a mile jog and half a mile walk to cool down.on alternate days I do forms, heavy bag work outs, full circuit Kung Fu work outs, body conditioning (punching a bag full of beads, punching brick walls, , heavy bag with out gloves, heavy bag kicks, etc)
I've trained in Wing Chun kung fu (everybody wing chun tonight never gets old.) for about 2 years now.
I've found a new teacher (see above about starting new) my old teacher was a piece of work.any other Ideas on how to stay at this weight/lose a little ?
or gain muscle(replace muscle with fat?)What's your height?
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