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Slimming workout - Page 2

post #16 of 30
l am still cringing at your diet. lt's terrible. Chicken, salmon, beef, orange juice (preserved), eggs, turkey, bacon are the most acid and harmfull foods known to man. They have 47 cancer causing chemicals, are highly acid [not to mention highly fat], and are high in [cancer causing] nitrates. l just can't believe what l am reading. Your diet will fill you of disease in later years (unless you have massive earlobes). Don't stress out, it is easy solved, just add more greens and eat less meat. Please; don't give me the body builing protein non-sense (l have heard it all before). l have seen huge vegetarian body builders. Try to avoid eating meat in the mornings. Start by eating fruit, 30 minutes later have 3 Oz of wheat grass juice [mixed with 20% filtered water]. (l would like to mention enemas but l am not allowed). The best way to neutralize water (like distilled water) is to place afew blades of grass in the water for 8 hours, it will be top class water then.
post #17 of 30
The worst foods = ham, bacon, white bread, cows milk, hot dogs and luncheon meats (salami etc), and Tristees chips. The nasties = refined sugar. lt increases mineral loss in the sweat at 300% over normal levels for 12 hours. So if you have cerial for breakfast, coffee for lunch and coffee at tea, your body will never be able to recover all the nutrient loss unless you cut down the sugar and change the diet. Get your sugar from fruit.
post #18 of 30
Quote:
l am still cringing at your diet. lt's terrible. Chicken, salmon, beef, orange juice (preserved), eggs, turkey, bacon are the most acid and harmfull foods known to man. They have 47 cancer causing chemicals, are highly acid [not to mention highly fat], and are high in [cancer causing] nitrates. Are you getting this from some brochure? Those are all superb foods (except arguably orange juice), ESPECIALLY salmon. l just can't believe what l am reading. Your diet will fill you of disease in later years (unless you have massive earlobes). Don't stress out, it is easy solved, just add more greens and eat less meat. Please; don't give me the body builing protein non-sense (l have heard it all before). l have seen huge vegetarian body builders. You're incorrect. Protein is the building block of muscle. Some guys overdo it, but that doesn't change its role or its importance. You've seen huge vegetarian bodybuilders, eh? Ever hear of "steroids"? They tend to make up for "gaps" (such as incomplete vegetable proteins) in diet and training. And every vegetarian bodybuilder I know still consumed eggs and milk, and were not vegan, so this renders your argument moot. Try to avoid eating meat in the mornings. Start by eating fruit, 30 minutes later have 3 Oz of wheat grass juice [mixed with 20% filtered water]. (l would like to mention enemas but l am not allowed). This is hilarious. Do you understand that the guy is 215 lbs and fairly lean? What are your stats? Do you even work out? Do you have any notion of the dietery needs of a strength athlete?
Did you really have to make 4 posts?
post #19 of 30
Up the cardio - high rep low weight is no substitute - and 1.5 miles in 18 minutes is slow, whether you are on the running, running on the treadmill, using a stairmaster, or using the elliptical trainer. I run a minimum of 5 K a day (3.13 miles) and that takes me between 19 and 22 minutes, depending on sleep, etc...) The rest of the training seems good. As for the diet, seems awful. I don't know. I'm 5'11" and 165 lbs or so, so my body is a lot different from yours - I eat whatever I want - including lots of, um, "treats", but I know that I can lose 5-10 lbs fat and gain about 5 lbs muscle and get reasonably cut in no time if I had the inclination to. But there is no way I could stick to your diet and keep sane.
post #20 of 30
Quote:
Up the cardio - high rep low weight is no substitute - and 1.5 miles in 18 minutes is slow, whether you are on the running, running on the treadmill, using a stairmaster, or using the elliptical trainer. I run a minimum of 5 K a day (3.13 miles) and that takes me between 19 and 22 minutes, depending on sleep, etc...) The rest of the training seems good. As for the diet, seems awful. I don't know. I'm 5'11" and 165 lbs or so, so my body is a lot different from yours - I eat whatever I want - including lots of, um, "treats", but I know that I can lose 5-10 lbs fat and gain about 5 lbs muscle and get reasonably cut in no time if I had the inclination to. But there is no way I could stick to your diet and keep sane.
If he ran as much as you, he would start losing a lot of muscle. I doubt he wants this.
post #21 of 30
Quote:
If he ran as much as you, he would start losing a lot of muscle. I doubt he wants this.
Maybe... maybe less cardio is called for then. He could subsititute his cardio workout for sub 100 M, or at most, 100-200 meter sprints. Uphill sprints are especially good for developing fast twitch muscles. Sprints of this type over 18 minutes will give both a great anaerobic workout (not to mention quads and gluts like an Olympic sprinter) but will also be adequate aerobic excersize to warm him up for the day (which is really all he seems to want from the morning aerobic component of his workout.) Now that I think about it, and few 400 meter (i.e. one track) sprints might be good for endurance building of the type he is looking for as well.
post #22 of 30
Thread Starter 
Actually, I've had fairly good results with the workout that I've been using, but the HST workout is intriguing, as I feel I'm close to plateauing with my current regimen. I may try it to see what happens. I'm currently at about 211-212 or so after about a month of this workout, without losing any appreciable strength. I was in the gym yesterday and put up a PR of 405 on bench for 4 reps, which made me fairly happy. Haven't measured my bf percentage but it should be substaintially lower. Still squatting 5-600 without issues. I've been doing a new cardio workout, just doing 4 x 400 m sprints with 2 minutes rest, and it's kicking the sht out of me... but seems to be working to some effect. Debaser, one quick question, I've always been partial to the flat bench over the incline but many people have been recommend it, it seems awfully hard on your wrists to be doing that level of weight on the normal incline, would it be better with just a slight incline?
post #23 of 30
Actually, in terms of hypertrophy, flat bench is superior to the incline. The incline stresses the sternal portion of the pecs less (which is most of your chest) and the anterior deltoids more. Interestingly enough, the upper, or clavicular head (which is not really that significant) is recruited just as much by the flat bench. To summarize, the flat bench is a superior chest exercise. The incline bench just isn't necessary, in my opinion. I'd rather do overhead presses for shoulder development.
post #24 of 30
I started using a diet program at fitday.com. I type in what I eat and my workout and it gives me calories and nutritonal breakdown. It will help you to lose weigth slowly. That way when you lose it will be fat instead of muscle. I too have 15% body fat am trying to lose some so I can run better. I have been using it a little over a month now and have lost 8 pounds.
post #25 of 30
Thread Starter 
I've been using the HST workout for the last 2 weeks or so, and I like it quite a bit. I've been doing the following workout, with a balanced diet, and have continued to lose a bit of weight, while maintaining muscle mass (i think i'll start to gain a bit more as we get into the higher weight lower reps) Lift M W F, cardio only other days. Bench 2 x 15 @ 225-275 (incremental) Tricep 2 x 15 @ 120-170 Bicep 2 x 15 @ 80-110 Row 2 x 15 @ 180-230 Shrug 2 x 15 @ 225-275 Shoulder Press 2 x 15 @ 150-200 Leg Curl 2 x 15 @ 100-150 Leg Press 2 x 15 @ 400-500 Calf Raise 2 x 15 @ 250-350 (on hack squat rack) Crunch w/ weight 2 x 15 @ 50 lb I am doing 40 min of elliptical or incline treadmill at a moderate pace during the cardio days. This workout really kicks your ass at first because its a fairly quick (40 minutes or so) full body workout every other day.
post #26 of 30
I used to weight 205lb and I was 23 yrs old. Now I am 180 - 185 LBS. Totally happy with my frame and weight. I slim down by doing less weight training and more cardio. Also, hire personal trainer for couple session and let them evaluate where conditioning level is. Then exceed your current cardio conditionting by doing more intense cardio work out. I also do not waste my time doing high rep lower weight stuff. Whenever I lift weight, I max out to weight that will give me 6 reps. But I weight train 2 or 3 times a week (takes me long time to recover). and I do cardio training 3 times a week. Good luck.
post #27 of 30
Thread Starter 
I'm actually not trying to lose weight at all, although that has happened as a side effect of my training, but to decrease bf percentage only, I'd be perfectly happy with bulking up if I were adding lean muscle mass, and would be happy going back to the solid 225 @ 8% that I was as a LB/QB in high school. Ironically I'm stronger when it comes to a variety of lifts than I was then but there is of course the discrepancy between fast twitch/slow twitch muscle development.
post #28 of 30
drzzt, question - how do you feel? do you feel that you have gotten any more agressive or grumpy lately? several years ago, at my one and only drop below 10% body fat, I found myself very agressive and uptight. curious if you feel that, too. by the way, a warning to you. from you initial post I am assuming your age at the late 20's early thirties, and I seem to remember that you are not married. Make yourself an exit strategy, a way to ease out of this body. At that age I was in similar shape to what you are now. when I started to live with my wife and encreased responsibility at work my body fell appart from neglect and it took me years to stabilize. you need to have a plan to go to half the hours you invest in your self per week, and then possibly less, just in case. just a friendly warning.
post #29 of 30
I had to drop my wieght and muscle mass due to back problem. Plus.. very hard to fit in clothes properly. Lower calories consumption prolong life. I was really heavy into supplements when i was keeping my "platuoe' physique, but I am all done with that. I just take occasional whey protien shakes or L-Glutamin when i feel like I need it. I have cut down my calorie consumption drastically.. Losing weight feels great. Lot of people have told me looking fit looks 100 times better than looking like bodybuilder. Anyways .. whatever it works for you.
post #30 of 30
Thread Starter 
I don't think I've felt any more or less aggressive lately... I'm also not necessarily going for body building physique, just a generally good level of physical fitness and strength. I actually haven't had an issue with clothes fit at all, I don't think I am going to change my sizes dramatically by putting on 5-10 lb of lean muscle, most if not all of which would be in my legs, as my chest/shoulders/back isn't going to increase much from their current levels. I'd been taking it easy on squats, etc... for the last couple years because of knee issues but everything feels great now and I think the combination of HIIT and heavy lifting has been beneficial. I don't think my time commitments are too difficult, I'm not married am in a LTR and have probably similar time commitments (as much as I would have until I have kids I guess). I'm spending about 75 minutes a day in the gym and a couple days a week playing various sports.
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