Originally Posted by Willie5566
Amazing results. What creatine do you use? How many calories do you take in on a daily basis? 100lbs. in 11 months is a little concerning. Share your workout routine.
NOTE: These are the recommendations from my trainers specifically for me. YMMV. Consult your physician before undertaking any weightloss program.
Calorie intake: 1650
Calorie breakdown: 50g fats, 180g protein, 120 carbs
Creatine powder: Dymatize Nutrition, Creatine Micronized, 100% Pharmaceutical Grade.
Regimen for me: 1/2 heaping teaspoon prior to weightlifting, 1/2 heaping teaspoon post workout. This is what our trainer has recommended. Recommended taking it with a high sugar fruit juice like apple juice to get an insulin pump going to get it to your muscle tissue.
The "ideal" weightloss rate recommended is 1-2 lbs per week. Since I have been morbidly obese for many years, my doctor has been quite pleased that I have been able to take off the weight and keep it off so far.
The trainers run each workout (1 hour) on a 4-week cycle:
Week 1: Cardio/Ab training MWF, Upper Body weights Tues., Lower Body weights Thur.
(Cardio consists of circuit training with a heart rate monitor. Abs training is similar to, but not, P90X - it is more varied)
Week 2: Cardio/Ab training Tue/Thur, Upper Body weights Mon., Lower Body weights Wed., Upper Body weights Fri.
Week 3: Cardio/Ab training MWF, Lower Body weights Tues., Upper Body weights Thur.
Week 4: Cardio/Ab training Tue/Thur, Lower Body weights Mon., Upper Body weights Wed., Lower Body weights Fri.
Weight training consists of 6 sets of each exercise: 12 reps, 10 reps, 8 reps, 6 reps, 12 reps, 12 ultimate set
The weight for each set is based on the maximum one can lift for 6 reps. As an example, bicep curls using one of the weight machines for me is:
12 reps : 10 reps : 8 reps : 6 reps : 12 reps : 12 (ultimate set)
50 lbs : 60 lbs : 70lbs : 80lbs : 70lbs : 15 lb. dumbell in each hand, hammer curl
The weights progress till one has exhausted the muscle group, then an ultimate set is done to finish it off using a slightly different set of muscles in the same group, e.g., hammer curls exercise the brachioradialis more than supinated (palm up) curls. For a bench press, the ultimate could be an inclined or negative inclined press.
An example of cardio consists of circuits having an abdominal exercise, upright bike (maybe doing biceps curls or overhead press), punching a bag, squat thrust, push-ups, elliptical machine, running around the building 1-2 laps. Other days we do varied "suicide runs" or and Indian run for 1/4 - 1/2 mile and then do a cardio circuit. Each exercise is done for 60 to 300 seconds, depending on the whim of the trainers.
Ab training involves sit-ups, negative sit-ups, crunches, crunches with various forms of leg exercises thrown in simultaneously, such as bicycle kick, leg raises, hip raises.
This just scratches the surface of the variety of exercises we do for cardio/abs. The trainers user their imaginations to torture us.
If anyone wants more detail, now that I have bored you to numbness, PM me.