RE: For Losing Fat
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RE: For Losing Fat - 2/10/2008 2:14:13 PM
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thewfh
Posts: 165
Joined: 7/17/2007
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Thanks a bunch.... Your knowledge is greatly appreciated!
_____________________________
Sleep, eat, workout....repeat as needed.
Short term goal: 15%
Currently: 14.5%
Starting: 17.8%
Goal met!
(in reply to danmirage)
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RE: For Losing Fat - 3/25/2008 8:58:14 AM
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Nstrasbu
Posts: 1
Joined: 3/25/2008
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First off I would like to say thank you for posting this. Nothing on the web has helped me understand this as you have.
I am planning on getting the BCAA right away so I can take those before and after my workouts. You also said to take your protein 30 minutes before your workout... no prob. My confusion is that I do not know if I am taking the right protein. I am lactose intolerant so I am taking Isopure Whey Protein. I usually take this after a workout with water but if I am taking the BCAA do I need the protein anymore or would I be taking this 30 minutes before the workout.
Thank you for your help!
(in reply to danmirage)
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RE: For Losing Fat - 5/6/2008 6:59:59 PM
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timothy
Posts: 8
Joined: 5/6/2008
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danmirage:
Would you recommend VO2max testing? It's somewhat expensive, but I am wiling to pay fot it, if need be. Though I've had success in the past dropping weight (Did APEX fitness about 10 years ago), it seems now the weight won't come off. I weigh about 250lbs, and 6'2", male, 38 years old. I eat about 2200 calories. Ride the exercise bike 3 times per week (burn 600 calories each time, and ride for 50 minutes). I do light weight lifting 2 days per week. Drink 100 oz of water per day. I will loose about 5 pounds, and stop, even feels like I gain a little after the brief lose.
(in reply to danmirage)
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RE: For Losing Fat - 5/6/2008 9:36:38 PM
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danmirage
Posts: 6300
Joined: 11/20/2005
Status: offline
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VO2max testing? Not really necessary for a fat loss goal.
More efficient might be to do 3x a week resistance training and start a progressive interval training program instead of steady state cardio.
At 250 pounds it sounds like you may not eat enough.
quote:
I will loose about 5 pounds, and stop, even feels like I gain a little after the brief lose.
That supports that you may be starving yourself.
But start where you are.
Balance your diet as per the head post in this thread.
You simply have to find the link that is holding you back and set your potential free.
Remember how apex did 3 things...ate frequent balanced meals, modulated and varied your training, and made weekly adjustments?
Go back and look at your journal. You know the steps. That journal is a blueprint.
Gain some muscle, increase calories to promote muscle gains, then modify the calories to allow the body to burn fat with the new muscle.
Take a break every 10 weeks.
_____________________________
My journal:
http://www.discussbodybuilding.com/m_158705/mpage_2/tm.htm
Primers:
Gaining Mass
http://www.discussbodybuilding.com/m_111173/mpage_1/tm.htm
Losing Fat
http://www.discussbodybuilding.com/m_111175/mpage_1/tm.htm
(in reply to timothy)
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RE: For Losing Fat - 5/6/2008 9:53:19 PM
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danmirage
Posts: 6300
Joined: 11/20/2005
Status: offline
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quote:
First off I would like to say thank you for posting this. Nothing on the web has helped me understand this as you have.
I am planning on getting the BCAA right away so I can take those before and after my workouts. You also said to take your protein 30 minutes before your workout... no prob. My confusion is that I do not know if I am taking the right protein. I am lactose intolerant so I am taking Isopure Whey Protein. I usually take this after a workout with water but if I am taking the BCAA do I need the protein anymore or would I be taking this 30 minutes before the workout.
Thank you for your help!
Depends on your goal.
As per the first post...you can do both or just protein..or a combination.
Look at some of the links on the bottom of the first post.
It is all a sliding scale from effective to more effective to optimal.
_____________________________
My journal:
http://www.discussbodybuilding.com/m_158705/mpage_2/tm.htm
Primers:
Gaining Mass
http://www.discussbodybuilding.com/m_111173/mpage_1/tm.htm
Losing Fat
http://www.discussbodybuilding.com/m_111175/mpage_1/tm.htm
(in reply to Nstrasbu)
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RE: For Losing Fat - 5/13/2008 3:06:59 PM
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danmirage
Posts: 6300
Joined: 11/20/2005
Status: offline
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I don't have a book available at the moment!!
I have one in the works but am revising it now!
First things first.
Start a NEW thread where you can track your progress and post training and diet.
You will get lots of pro and con comments. Stick with the basics and stick to your plan.
#1
MAKE A PLAN.
Failure to plan is a plan to fail.
#2
Assess where you are today.
Take photos.
Take body circumference measurements.
Get calipers so you can track your own progress weekly.
You don't have to pay anyone. Pro quality calipers are only $20 and you will want weekly, regular measurements to make the fastest progress. (see the caliper link in the first post)
#3
Read the first post in this Losing fat thread.
It will address a few things that are going to save you time!
#4
quote:
More efficient might be to do 3x a week resistance training and start a progressive interval training program instead of steady state cardio.
Progression is the name of the game.
Your diet, resistance training, and interval type activity will IDEALLY all be cyclic and progressive!
Do you understand that? It is a key to faster results.
90% of the informaiton to grasp that concept is in the Losing fat thread.
10% is personalized.
In short, if the goal is optimal fat loss...your diet, training, rest and cardio plan could be created that will move you forward faster.
About the diet...
When do you train?
How long do you train?
What is the plan exactly?
What is your first meal?
Are you working out with no meal preceeding training.
This means you are likely to burn muscle for energy (gluconeogenesis - conversion of muscle to glucose, to supply energy needs)
No, a banana is not enough. Perhaps it mighht even be counter to you goals to eat it post and perhaps pre workout. The MRP may not be ideal post...but perhaps, I have not looked at the EAS myoplex mix.
Read the linked and included bits about pre and post workout nutrition in the first post!
....In the thrtead and linked at the bottom...also the thread about optimal muscle gains and fat loss linked at the bottom of the first post.
quote:
Perworkout Meal
Banana
Post Workout Meal
EAS Myoplex Meal Replacement
Banana
you can do much bettter for yourself!
quote:
Meal 1
1 cup Oatmeal
6 egg whites (eggbeaters)
You need a vegetable and essential fats! Include 1 yolk per 4 whites - minimum!!!
quote:
Meal 2
2 slices whole wheat bread
4 oz. Turkey Breast
Lettuce
Tomato
1 tea of mustard
Better! I would love to see the bread replaced with rice, sweet potato, or some other whole food.
quote:
Meal 3
1 baked potato
1 cup zucchinni
6 oz. tuna
OK!
quote:
Meal 4
2 slices of Wheat Bread
4 oz. Turkey
Tomato
Lettuce
1 teaspoon mustard
Get variety in your vegetables! Try spinach and avocado with the tomato, or sprouts...
quote:
Meal 5
6 oz. chicken breast
1 cup of yellow squash
1 cup brown rice
Nice!
quote:
Meal 6
Myoplex
with a coop od added whey protein
Have a real meal here.
These MRPs are pre-digested foods and turn quickly into energy - which stops fat burning in its tracks and primes fat storage if you are inactive...
Ideally, you want real balanced foods that will cost calories to digest and will release slowly through the night to help keep and build muscle, keep fat burning, and boost recovery.
_____________________________
My journal:
http://www.discussbodybuilding.com/m_158705/mpage_2/tm.htm
Primers:
Gaining Mass
http://www.discussbodybuilding.com/m_111173/mpage_1/tm.htm
Losing Fat
http://www.discussbodybuilding.com/m_111175/mpage_1/tm.htm
(in reply to timothy)
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RE: For Losing Fat - 5/13/2008 3:38:25 PM
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timothy
Posts: 8
Joined: 5/6/2008
Status: offline
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Thanks. I will keep you updated on the progress. I am having a hard time getting to 3,000 calories (the excel spread sheet has me at 3,000 to begin losing). Can you suggest some high calorie whole foods to get my calorie count up? Thanks.
(in reply to danmirage)
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RE: For Losing Fat - 5/13/2008 8:02:27 PM
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ItaliaCat
Posts: 3
Joined: 4/29/2008
Status: offline
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First of all i want to say thank you sooo much for all of your knowledge and help and you are a wonderful source of information---- i have been looking into so many different things and this has been the best site so far
i will give you a little background on me
i am 34 yrs old i work out about 5-6 times a week
Mon - chest and arms (20 min cardio)
Tues - Cardio - LA Boxing
Wed - legs (15 min cardio)
Thurs - Boxing (cardio) in the morning and shoulders in the evening
Friday -legs
Sat - Back and 15 minutes of cardio
Sunday - 30 minutes cardio or rest day
In the morning pre workout i usually do not eat anything or if i have time i will have a whey protein shake EAS light with 1 tbs almond butter and 3 frozen strawberries
When i get home i will have another shake whey protein and strawberries
After i shower and get ready i will have 4 egg whites and 1 whole egg (sometimes i will eat oatmeal)
3 hrs later i will have 1/2 cup rice with some pieces of sweet potato and grilled chicken
3 hrs after that i will have salad with grilled ckn or a turkey burger
for dinner i will have grilled chicken with rice and some kind of green veggie and some pieces of sweet potato
I also have to tell you that i am taking prednisone every day 30mg/20mgs
i am not sure what i am doing wrong but have not seen any difference in my weight loss (that is my main goal and endurance and muscle bulk after)
i dont knwo if i need to take more supplements
if i am eating too much
i have been working out for yrs but am now really interested in body building
i weigh about 178 lbs am 5'6'' (just gained about 25 lbs since on the prednisone)
I guess i am just concerned as to what more i should be doing
thank you so much for your help
cat
(in reply to thewfh)
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RE: For Losing Fat - 5/14/2008 12:36:41 AM
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danmirage
Posts: 6300
Joined: 11/20/2005
Status: offline
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Prednisone....Short-term side-effects, as with all glucocorticoids, include high blood glucose levels...which means weight retention/gain.
If it is medicinal and treating a condition, then relax a bit and accept that you are in this position. Get comfortable with that for now.
Focus on your next goal! That weight goal can come later! Not to worry.
quote:
weight loss (that is my main goal and endurance and muscle bulk after)
Lets say you choose to be happy with your weight. Lets say you suspend that weight loss goal for a moment and let go of it.
Lets imagine you achieved your weight goal!!! Are you with me? Good!
What is the next goal for you? What do you want now? Make a plan to achieve that....its time to move forward!
Diet, training, rest, and supplementation are based on your GOAL with other factors as secondary.
_____________________________
My journal:
http://www.discussbodybuilding.com/m_158705/mpage_2/tm.htm
Primers:
Gaining Mass
http://www.discussbodybuilding.com/m_111173/mpage_1/tm.htm
Losing Fat
http://www.discussbodybuilding.com/m_111175/mpage_1/tm.htm
(in reply to ItaliaCat)
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RE: For Losing Fat - 5/14/2008 7:16:38 PM
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timothy
Posts: 8
Joined: 5/6/2008
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To be honest, I am not sure what my mix should be. I figured I would start with 25% Protein, 50% Carb, 25% Fat. You mentioned on another thread that you found your mix through testing. What testing would that be?
(in reply to danmirage)
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RE: For Losing Fat - 5/14/2008 7:45:40 PM
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danmirage
Posts: 6300
Joined: 11/20/2005
Status: offline
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This is all about learning to eat the way your unique chemistry responds best.
This is about leaning to respond to and manipulate your individual genetic and biological make-up.
Most limits to progress can be attributed to some individual factor that we can control, even the expression of the genes.
It is not widely found but has been validated with research and with thousands of clients for decades.
It is basically digestive type/rate preference. Some people offer something sounding similar that is really very different.
Barring any hormonal, glandular, or neurotransmitter deficiencies (which could be tested for in the event of a real non-responder) this method has worked for everyone that has followed through with programs designed with it as a component.
With my clients I use a questionnaire that narrows the digestive type/rate preference down very close and then I adjust based on responses to food over 3 to as much as much as 6 weeks.
The responses are based upon tracking, rating 1-5...5 being the best
Meal by meal:
Satiety - how satisfied you feel after a meal and how long it is until you get hungry again
Vitality - your feeling of internal energy, your internal fire
Energy - did you feel energetic
Motivation - how was your motivation
Mood - how was your mood
Mental Focus - how was your focus on what you feel is important
For the day
Workout intensity capacity - if you trained, how intense were you able to train.
I may also track goal specific and training specific parameters.
Basically, you can do this yourself. Create a sheet with the above and 1 2 3 4 5 after each and when you are eating the next meal...rate the last meal by circling the numbers. You are aiming for a majority of higher scores. Nobody is perfect. You are just looking for places to improve. What you find is that some meals do not satisfy, some find you unmotivated for hours, some give you great focus and vitality. You may find you get hungry an hour after some, or are stuffed for hours after others...or perhaps some give you straight 5s.
Then you look at your progress for the week. What needs changing?
Was your energy low the whole week? Was your attitude wanting?
There are corollaries, called the food mood puzzle.
There are simple food changes you can make and track.
For instance:
If your training is lackluster, look at your carbs. If you were not strong...maybe you don't eat enough fat?
If you get hungry too quickly, perhaps you are not getting the fiber you need or not enough of a nutrient your body favors, or too much of another.
After an initial major adjustment, you would generally alter one parameter per week and observe a week of responses. Some changes are obvious and you make them immediately.
Hope that helps!
_____________________________
My journal:
http://www.discussbodybuilding.com/m_158705/mpage_2/tm.htm
Primers:
Gaining Mass
http://www.discussbodybuilding.com/m_111173/mpage_1/tm.htm
Losing Fat
http://www.discussbodybuilding.com/m_111175/mpage_1/tm.htm
(in reply to timothy)
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RE: For Losing Fat - 5/15/2008 3:39:43 PM
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timothy
Posts: 8
Joined: 5/6/2008
Status: offline
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I will give that a shot. I think I will try to modify your 3,000 calorie menu, and adjust it to fit me. I see you drink milk, but you have also stated that milk turns to sugar. Should I not drink it during the fat loss phase?
(in reply to danmirage)
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RE: For Losing Fat - 5/15/2008 6:40:11 PM
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timothy
Posts: 8
Joined: 5/6/2008
Status: offline
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You have mentioned a recipe for your own MRP. Can you direct me to it? Since you say EAS products are not good, If you have a recipe, I wil make my own.
(in reply to danmirage)
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RE: For Losing Fat - 5/15/2008 8:24:05 PM
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danmirage
Posts: 6300
Joined: 11/20/2005
Status: offline
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What I do is customize, but I dont make my own "recipe."
I explaine in the MRP post a few of my simply mixes.
http://www.discussbodybuilding.com/MRP/m_109098/tm.htm
When the goal is fat loss, whole food MRPs win out every time because of the complete nutrient, fiber, etc they contain.
Whole foods are the king.
You can make your own, mostly from whole foods, from scratch.
These shakes are fast, can be made with fresh or frozen ingredients, and, best of all can be bended in advance, the night before, morning of, popped in the fridge, taken in a cooler, etc.
I will drop in an array that I have not vetted...some are high sugar and better for gaining or post workout...
I will throw in some bar recipes in as well...there are a ton of others....some on this site.
Shake:
·1 Cup of Cottage Cheese (lactose free)
·1/4 of a Beet
·1 Cup Spinach
·1/2 of an Apple
·1 Orange
·1/2 Serving of Greens Plus
·1 Tablespoon of Ground Flax Seeds
·1/2 of an avocado
---------------
Berry Blast Super Shake
o 1 cup iced green tea
o 1 scoop protein blend
o 1 tsp vanilla
o 1 serving of a greens product
o 3 tbsp plain yogurt
o 3 tbsp whole grain oatmeal (dry)
o 1 cup frozen mixed berries
Add green tea, protein, greens, yogurt, and oats to a blender and blend on high for 1 minute. Next, add berries to the blender and blend again for 1 minute.
--------------------------
Pumpkin Butterscotch Cheesecake:
* Add the following in the blender
* 1 cup water
* 0.5 cup pure pumpkin, canned
* 0.5 oz ground almonds [(about 11) mine get grounded in the blender]
* 1 scoop whey protein
* 1 tsp vanilla
* .5 tsp pumpkin pie spice (cinnamon would work as well)
* 1 tbsp ground flax seeds
* .25 cup lowfat cottage cheese
* .25 cup unsweetened apple sauce
* 1 tbsp Butterscotch Jello Fat-Free pudding mix
o Blend till smooth, then throw in 5-6 ice cubes and blend till the ice is crushed.
o The nutritional information according to FitDay is as follows:
+ Calories 369
Protein 37
Carbohydrates 29
fiber 10
sugars
Fat 14
saturated 2
monounsaturated 6
polyunsaturated 4
----------------------------------------
Cappy’s:
* Powderless Tangy Brown Betty Treat (yum!)
* ¾ c low-fat yogurt
* ¼ c (60g) cottage cheese (lowfat or FF)
* 50g apple (about ¼ of an apple) ( I used fuji)
* 50g banana (about ½ of a medium one)
* 1t flax seeds
* 1/2t cinnamon
* 16g (1/2 T) almond or peanut butter (or your favorite whole nut)
* 5-10 ice cubes, depending on how thick you like it
* Stevia or honey to taste
* Put all ingredients in blender except nut butter and blend until smooth. Pour into glass. Add nut butter. Save it till the end and it gets really cold on the bottom of the glass. Enjoy. Have a glass of greens plus or your fav veggie on the side J
* Macros attached. If looking for more calories use ½ cup or more cottage cheese. 20g protein with ¼ cup cottage cheese. Sweet enough. Still pretty high carb, so I’d say pwo, but carb sources might be suitable for anytime.
* 3.2g Sat
* 6.7g Mono
* 2.9g poly
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Chocolate and Peanut Butter Indulgence
1 cp Dannon’s Fat Free Plain Yogurt
1/2 cp skim milk
1/2 cp 2% Cottage Cheese
1 tbsp Natural nut Butter.
1/2 scp Whey
1 pkt of fat free, no sugar added hot cocoa mix (I use Roundy’s, a local generic).
Pour yogurt, milk and cc, in that order into the blender (it helps to have a very liquid base in the blender before the CC so you can measure against the blender’s ruler). Add the PB and start the blender.
Pour in the dry ingredients while the blender is going to reduce unblended residue on the blender wall.
Blend for about a minute.
Calories: 489
Protein: 49g
Carbs: 45g
Fiber: 2g
Sugars: 26g (almost all lactose)
Fat: 11g
Saturated: 1.25g
Mono: Unk, est: 8g
Poly: Unk, est: 1.75g
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The Green Monster
* Ingredients:
*
* 4 oz. water
* 1/2 cup egg whites (All Whites)
* 18g whey protein
* 2 tablespoons of plain, non-fat yogurt or vanilla
* 1/2 tablespoon ground flax seeds
* 1/2 avocado
* 1 small red apple, cored
* 1/2 cup frozen spinach (I think frozen, rather than fresh, makes a significant difference)
* 1/2 tablespoon stevia or honey
*
* Instructions:
* Pour water, egg whites, ground flax, yogurt and whey into blender and blend. Core and chop apple, add and blend. Peel and chop avocado, add and blend. Add spinach and sweetener, blend. Pour it out and drink!
*
* Nutrient Breakdown:
o 455 cals
o 39g protein
o 38g carbs
o 13g fiber
o 20g fat
o 3g saturated fat
o 5g polyunsaturated fat
o 10g monounsaturated fat
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* ‘Recovery Mission’ Shake
-1/2 cup plain organic fat-free yogurt (e.g. Stonyfield Farm)
-1 scoop vanilla protein powder
-4 oz fresh or frozen blueberries
-2 Tbsp organic natural peanut butter, smooth
-1/2 tsp cinnamon
-1/2 cup water
Mix all ingredients into blender.
Nutritional Information
Calories 436
Protein (g) 38
Carbohydrates (g) 34
fiber (g) 5
sugars (g)
Fat (g) 17
i. saturated (g) 3
ii.monounsaturated (g) 8
iii.polyunsaturated (g) 5
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The Orgasmatron
Ingredients;
80g (1 cup) rolled oats
1 large banana
2 scoops chocolate protein
1 tablespoon honey
1.5 cups 2% fat milk
Preparation;
Put 2 scoops of chocolate whey into the shaker bottle (must go in first)
* Add 80g of oats
* Chop up the large banana into small slices and add to the shaker bottle
* Add a tablespoon of honey
* Pour in the 1.5 cups of milk
* The trick is NOT to blend this, add the ingredients into the shaker bottle, put the cap on, and shake it, this means that the ingredients mix but the oats and banana slices remain relatively in tact.
*
* Once the ingredients are all mixed up, add water until you reach the desired consistency. Once you’re happy that the shake is mixed and has enough water simply drink the sweet, chocolate, milky liquid. Once you’ve drunk the liquid get a spoon and eat the rest like a cereal.
*
* 4)
* a. 903 calories
* b. 71g protein
* c. 120g carbohydrates
* d. 11g fibre
* e. ?
* f. 17g fat
* i. 7g saturated
* ii. 6g monounsaturated
* iii. 3g polyunsaturated
*
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Apricot Yogurt Shake:
Ingredients
o 1 cup nonfat plain yogurt
o 1 scoop vanilla protein blend
o 1 serving greens product
o 10 dried apricot halves
o 1 tbsp ground flax seeds
o 1 cup ice
Instructions
Combine everything in blender and process until smooth and creamy
-----------------------------------------
Chocolate Mint Shake:
o 1/2 cup water
o 1 scoop chocolate protein blend
o 1/3 cup cottage cheese
o 1 1/2 tsp cocoa
o 2-3 drops mint extract
o 5 ice cubes
o 1 serving greens product**
o 25g pecans
Instructions
Combine all ingredients except pecans in blender and process for one minute. Add pecans and blend until chopped. Makes 1 Shake.
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Almond Coconut Bars:
Ingredients
o 1/2 cup flax seed meal
o 5 tablespoons lowfat cream cheese
o 1/2 cup sliced almonds (blanched and raw)
o 5 scoops chocolate whey protein powder
o sweetener of choice...
o 1/4 cup water
o 1/2 tablespoon oil
o 1 teaspoon coconut extract
o 2 teaspoons almond extract
Instructions
Gently heat cream cheese just until it's soft enough to mix.
Combine all dry ingredients in bowl, and then mix in the rest, until it becomes a big glob. Resist the temptation to add more water; just keep stirring and it will mix.
Press into 8x8 oiled brownie pan. Chill and cut into 5 pieces. Put each piece in plastic wrap and store in fridge or freezer.
----------------------------------------------------
Vanilla Meringue Trail Mix Bars:
Trail Mix Ingredients
o 1 cup dried cranberries
o 1.5 cups raw cashews
o 1.5 cups raw almonds
Trail Mix Instructions Mix ingredients above
Bar Ingredients
o 4 cups Trail Mix
o 2 cups vanilla protein blend
o 1 cup egg whites
o 1 tsp vanilla extract
Bar Instructions
Preheat oven to 350-degrees F. In a large bowl, stir together the egg whites, protein powder, and vanilla extract, until you have a thick caramel-like substance. Slowly stir-in the trail mix, mixing thoroughly.
Press the mixture into a 9X9-inch nonstick cooking pan coated with cooking spray, spreading evenly until the entire mixture is about 1-inch thick.
Bake at 350-degrees F for 10 minutes, being sure not to overcook. Cut into bars of desired shape and store in the fridge in plastic wrap or aluminum foil.
Makes 10 bars
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Apple Cinnamon Protein Bar:
o 2 egg whites
o 1/2 cup unsweetened apple sauce
o 6 scoops vanilla whey protein
o 1/4 teaspoon ground cinnamon
o 1/8 teaspoon salt
o 1/2 cup oats
o 2 cups nut meal (ground mixed nuts in blender)
o 1/2 cup apple (cubed)
o Olive oil cooking spray
Instructions
Preheat the oven to 350 degrees F.
Mix the egg whites with the apple sauce and beat for a minute.
Mix the protein, cinnamon, salt, oats and nut meal. Slowly stir the egg white/apple sauce mixture into the dry ingredients until totally incorporated and then stir the apple pieces in.
Lightly coat a 9 by 9 baking pan with spray and transfer the mixture into the pan.
Bake for 10-15 minutes until a toothpick inserted in the centre comes out clean.
Cool, portion and store in the fridge or freezer individually wrapped.
Makes 6 bars
_____________________________
My journal:
http://www.discussbodybuilding.com/m_158705/mpage_2/tm.htm
Primers:
Gaining Mass
http://www.discussbodybuilding.com/m_111173/mpage_1/tm.htm
Losing Fat
http://www.discussbodybuilding.com/m_111175/mpage_1/tm.htm
(in reply to timothy)
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RE: For Losing Fat - 5/16/2008 4:41:37 AM
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ItaliaCat
Posts: 3
Joined: 4/29/2008
Status: offline
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Well i dont know what the next goal would be - i never thought about another goal
i am so focused on losing that i lost all perspective of anything else .... its frustrating and annoying and i cant think of doing anything else
yes the prednisone is for medicinal purposes for treating - i am starting to wean off but it doesnt seem to be helping - i know i have to get over that fact its hard to do
in the mean time should i try more supplements or stop eating one of the meals or change my diet all together?
i should stop focusing on my weight i know i know but i am so into doing this that i lost track of just being healthy.... i guess that would be my goal to be healthy,.. which i think i am eating the right things.... but am i eating right should i work out more less.... supplements are they right?
I feel like i am doing my best with this so i guess im at a loss
(in reply to danmirage)
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RE: For Losing Fat - 5/16/2008 7:58:58 AM
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danmirage
Posts: 6300
Joined: 11/20/2005
Status: offline
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Yes! You are doing your best and it is only going to get better and bettter!
My thought is that you could switch to a 3x a week training.
Look to start putting on a little muscle and improving your cardio fitness.
Look to ENJOY your training.
Dont worry so much about the results at first.
Each of those days you would train the whole body in under an hour with 3 sets each trained muscle group.
That would start with 1 major exercise per bodypart.
If you want an outline of how to structure that, read the 3-day training link in the first post.
(This WILL help you with 3 goals you mentioned.)
It will change your training and thus increase your fitness level, stimulate muscle, and it is muscle that burns fat, so then this can help your body to lower fat levels.
Also, perhaps switch some of your cardio to a progressive HIIT style. Short at first. The first should take not more than 7 minutes and leave you breathing hard. Read the HIIT link.
Cardio done the same day as lifting should be AFTER lifting except for warm up before you train.
Look at the outline of the meal plan in the first link.
Do your best to structure your meals somewhat like this.
A lean protein, a fibrous carb, and a starchy carb each meal except pre and post workout nutrition.
You ARE doing great. About 6 weeks after you are off the P you should have dropped much of the weight it is encouraging.
I would like to see you Relax your focus on the weight now.
Time to look toward a new goal and start enjoying your fitness!
_____________________________
My journal:
http://www.discussbodybuilding.com/m_158705/mpage_2/tm.htm
Primers:
Gaining Mass
http://www.discussbodybuilding.com/m_111173/mpage_1/tm.htm
Losing Fat
http://www.discussbodybuilding.com/m_111175/mpage_1/tm.htm
(in reply to ItaliaCat)
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RE: For Losing Fat - 5/16/2008 9:46:02 AM
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timothy
Posts: 8
Joined: 5/6/2008
Status: offline
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Thanks, man. These are great! Sounds like they even taste better tht store bought, and gives some variety. Really helpful.
(in reply to danmirage)
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RE: For Losing Fat - 5/16/2008 5:32:52 PM
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timothy
Posts: 8
Joined: 5/6/2008
Status: offline
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Are seasoning ok as long as they don't contain sodiums or additives? Seasonings like onion or garlic powder? I want to make a blackened salmon filets.
(in reply to danmirage)
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