RE: My fat loss journal
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RE: My fat loss journal - 3/28/2007 5:00:34 PM
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saternal
Posts: 442
Joined: 10/19/2006
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Great ! i'll keep to the ratio for the time being then. When's a good time to change?
Veggies hmm i always find broccoli the easiest to eat but i'll try to get others =D
(in reply to danmirage)
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RE: My fat loss journal - 3/28/2007 8:34:52 PM
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danmirage
Posts: 6023
Joined: 11/20/2005
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I would say, since the goal is fat loss to use 15,12,10,8
Like it says..2 weeks each.
Find your rep max for each one and then back out your starting weight as explained in the directions...(6 training days per rep range, constant weight increase) that gives you 8 weeks right there...add in the 5 rep if you have a partner and you have 10 weeks...add in the eccentric training again, if you have a partner, at the end before you take 10 days off and you have 12 weeks!
It is a constant progression program.
Note that a 15, 12, 10, 8, 5 rep max means you CAN do all 15, etc without failing or assistance!
Combine his list with the TDT list for exercise choices...but yes:
Front & Back of legs (stiff leg deads are ok too for back of legs!!!)
Chest
Back
Shoulder
Biceps
Triceps
Calf
Abs
Traps...now you can x-change deadlifts for this too!
Vary the movements a little bit...just to have fun. Work your weakest links.
Plan 2 weeks at a time out in advance!
Got it? Lets see the first 2 weeks...
The only difference is you will also do cardio...3x a week for now.
Again, resistance training time in gym is important to keep at 40 mins, with-60 mins max.
PWO, Warm up, train-BCAA @30mins during-train, cardio, cool down stretch, PWO
_____________________________
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 saternal)
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RE: My fat loss journal - 3/29/2007 1:31:26 AM
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saternal
Posts: 442
Joined: 10/19/2006
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So for example i do 15 reps for the 1st two weeks , then 12 for 2 weeks then 10 for 2 weeks then 8 for 2 weeks? each time i visit the gym i increase the weights? meaning 2 x 6 increasing the weights 12 times? How bout the exercises i do at the gym are they the same type of exercise for each rep range for 2 weeks? then i chage to a new set for a diff range for another 2 weeks?
quote:
The only difference is you will also do cardio...3x a week for now.
i don't get this. I'm alrdy doing cardio 3 times a week after gym (HIIT).
quote:
PWO, Warm up, train-BCAA @30mins during-train, cardio, cool down stretch, PWO
Are you saying i should take BCAAs?.
Also Dan about my diet. I feel that my fat loss has slowed down. I know for a fact that since i've come back from australia i've lost weight just by looking at the mirror.
Also i just took my BF using Accumeasure and it read 14.3% but i dunno if its accurate =/. is there any way i can confirm that my BF is around this? like how my tummy should look at 14.3%?
BTW dan do u use a normal tape measurer to measure your biceps , chest and muscles?
< Message edited by saternal -- 3/29/2007 3:14:18 AM >
(in reply to danmirage)
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RE: My fat loss journal - 3/29/2007 7:12:06 AM
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saternal
Posts: 442
Joined: 10/19/2006
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Had a total of 2320 calories today. 44% Carbs , 33% protein , 23% fat. I seem to be eating around this % for the pass week. Since i just got my fat measured today i'll wait until next thursday again to measure and see if i need to change my diet. =D
(in reply to saternal)
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RE: My fat loss journal - 3/29/2007 12:54:08 PM
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danmirage
Posts: 6023
Joined: 11/20/2005
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Yes on the set/rep scheme..but the weight used changes each dat..remember you find the max and then back out 5 decreases ...as per the instructions.
You can vary exercises so long as you keep to the progression..but hey, just keep em the same for the 2 week intervals. Its easier.
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i don't get this. I'm alrdy doing cardio 3 times a week after gym (HIIT).
The instructions (3 pages worth) tell that you don't do cardio...YOU will continue to progress your cardio.
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Are you saying i should take BCAAs?.
That would be ideal. And a Pre and Post-Workout EAA or BCAA or Whey.
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I feel that my fat loss has slowed down.
Ignore feelings, use progressive photographs and caliper+circumference measures+ clothing fit.
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I know for a fact that since i've come back from australia i've lost weight just by looking at the mirror.
You know nothing. Lookin gin the mirror every day is affected by psychology. Use measurements.
my fat loss has slowed down <---------------->i've lost weight
You see, these are contradictory! This is all in your mind. Everyone goes through this.
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Also i just took my BF using Accumeasure and it read 14.3% but i dunno if its accurate =/. is there any way i can confirm that my BF is around this? like how my tummy should look at 14.3%?
Ignore the %. Just write it down along with the individual pinches at as many location as you can (7-9 locations...look at the losing fat thread to find the link with the images of all the locations!) Then compare the changes over time.
Which Accumeasure is it? How many locations did you pinch?
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BTW dan do u use a normal tape measurer to measure your biceps , chest and muscles?
I measure 8 locations (plus I get left and right sides every month of biceps, calf, thigh, forearm) using a myotape tape measure.
circumference measurements:
Unflexed! Same time, same way, same place, every week.
Biceps (arms out from side 90 degrees to body palm up)
Chest
Abs (belly button)
Hips (largest place around buttocks)
Forearms (arms out from side 90 degrees to body palm down)
Calf (thinckest)
Thigh (midpoint)
Neck (adams Apple)
_____________________________
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 saternal)
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RE: My fat loss journal - 3/29/2007 4:33:16 PM
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saternal
Posts: 442
Joined: 10/19/2006
Status: offline
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quote:
remember you find the max and then back out 5 decreases ...as per the instructions.
whats back out 5 decreases? what if my 15 rep max were 22 lbs for a certain exercise.
quote:
You can vary exercises so long as you keep to the progression..but hey, just keep em the same for the 2 week intervals. Its easier.
So for 6 training days i'll be doing the same exercise ?
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And a Pre and Post-Workout EAA or BCAA or Whey.
If i take whey pre and post like i do now do i still need BCAAs in my system 30 minutes into my training?
Will be taking my measurements today in the afternoon. Is it ok if i just used a normal tape measurer like the ones tailors use to measure things.
I only pinched the area above my hip. Will be looking at the threads latr for other places to pinch.
(in reply to danmirage)
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RE: My fat loss journal - 3/29/2007 5:14:14 PM
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danmirage
Posts: 6023
Joined: 11/20/2005
Status: offline
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quote:
whats back out 5 decreases? what if my 15 rep max were 22 lbs for a certain exercise.
Are you saying that one exercise is 22 pounds?...Create a 5 step progression that ends with 25 pounds then. Use you head.
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So for 6 training days i'll be doing the same exercise ?
Look at the example 2 week 10 rep image.
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If i take whey pre and post like i do now do i still need BCAAs in my system 30 minutes into my training?
Whey 30 minutes before and right after cardio...
You don't have to do the BCAA...it is just one way to refine....
Drink 1 cup Green tea before you train..that is another refinement during fat loss.
quote:
Is it ok if i just used a normal tape measurer like the ones tailors use to measure things.
Thats good.
quote:
only pinched the area above my hip.
That is limited. More pinches = better measurements.
_____________________________
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 saternal)
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RE: My fat loss journal - 3/29/2007 8:11:57 PM
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saternal
Posts: 442
Joined: 10/19/2006
Status: offline
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After going through the hst notes / methods a few more times, i'll go to the gym next monday and check out all my 1 rep maxes for the exercises then i'll come out with a programme =D.
I think i'll get the BCAA. =D
I think i'll make saturday mornings my weight in and measurement days how about that?
Ate too much protein today. Consumed 2452 calories 22% fat , 42% carbs 36% protein. I seem to over eat on protein on training days. hmm
< Message edited by saternal -- 3/30/2007 7:20:46 AM >
(in reply to saternal)
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RE: My fat loss journal - 3/30/2007 5:45:22 PM
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saternal
Posts: 442
Joined: 10/19/2006
Status: offline
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quote:
15-rep max!
haha ok. I hope pick up the right weights from the get go so i don't lose energy. I find i usually lose strength after the first exercises =(.
50/25/25 it will be!
Woke up feeling no aches today unlike last week when i felt i was a wounded soldier.
(in reply to danmirage)
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RE: My fat loss journal - 3/30/2007 8:12:41 PM
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saternal
Posts: 442
Joined: 10/19/2006
Status: offline
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yippeee!
btw i got my mum to use accu-measure and get readings from 10 parts. Chest Midax Bicep Ab Supra Thigh Calf Subsca Tricep and Lower-back. But i dunno what table to key in.
(in reply to danmirage)
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RE: My fat loss journal - 3/30/2007 11:56:38 PM
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saternal
Posts: 442
Joined: 10/19/2006
Status: offline
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Yeap i got my bodyweight too. 173.8lbs. I'll use the measurements as markers. Had to rush out of the house so didn;t take pictures =(. Which table should i use to calculate my BF%? all of them seem so different...giving me 10%-18% lolz
(in reply to danmirage)
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RE: My fat loss journal - 3/31/2007 6:53:59 AM
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saternal
Posts: 442
Joined: 10/19/2006
Status: offline
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haha ok i recorded them all using the different methods =D. Just a progress tracker. Meanwhile i tried to find that book "BFFM" but couldn't find it today =(.
Hmm ate a nice cheat meal today - Slow cooked beef (was not fantastic as it sounded) but hell the brownies were to murder for damn it i ate half the tray's worth!
(in reply to danmirage)
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. Measurements are so important, can't believe i missed it out for the pass 8 weeks what a damn waste of time 
. 
