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Ask a Fitness Model - Page 36

post #526 of 962
Quote:
Originally Posted by why View Post
Your calorie intake is too high. 45 minutes of cardio for most people is going to be what, maybe 600 calories? Your HIIT days probably burn maybe 250ish and 5x5s barely use any energy at all.

By how much? How many calories per day would you suggest for someone my size? From what I've found my maintenance should be around 3200?

Also, what sort of plan would you have me on (if not 5x5)?

I guess I might be too concerned with losing lean mass as I lose fat. In the past when I have lost weight I have lost a lot of muscle, however I have failed to lift when losing weight in the past. Is it accurate to say that it is more important to lift regularly than to avoid too large a caloric deficit or too much cardio?
post #527 of 962
It's been my observation that why doesn't do follow-up posts. Your stated 2500-cal diet sounds about right to me, given your goal weight and activity level.

Personally, I don't think you can pursue two goals well. You can focus on gaining muscle mass with the 5x5 plan, which will cause your fat to slowly melt away as your muscle mass increases, or you can focus on fat loss with a traditional weight training plan (3x8 reps of basic compound movements), HIIT, and diet adjustment.
post #528 of 962
^ Not really. Simple math: if he's losing 1lb a week, then on average, his daily caloric deficit comes out to ~ 500 calories. To lose 2.5lb/week, he'd need to ramp up this deficit to 1,000-1,250 cal.


Easy way to achieve this deficit is just do sustained cardio for longer periods instead of short HIIT sessions. As long as he keeps working on big lifts on non-cardio days, losing lean mass shouldn't really be much of an issue.
post #529 of 962
Quote:
Originally Posted by Noir. View Post
hiit is good but if preserving lean mass is a primary concern you may want to consider doing more "regular" cardio sessions. maybe 1 hiit/week to get the heart rate up. if this isn't an issue then keep on truckin'.

Interesting! So if maximal fat loss while preserving lean mass was the objective, how would you arrange 5 days of cardio per week? 2 days HIIT + 3 days regular cardio? The other way around?
post #530 of 962
Thread Starter 
if preserving lean mass was the primary objective, then hiit would probably be zero. I like intervals though, so I tend to go ahead and do it but increase my caloric intake. I still eat quite a few calories compared to how a lot of people diet. I should still lose about 1-1.5 lbs/week. I get too small too fast on very calorie restricted diets. Other people can get by with doing hiit a few times/week. I have a friend who contest prepped with maybe 1 hour of low intensity cardio/week, 2 hiit sessions, circuit training, and a very clean diet. He's more genetically gifted than most people I know though (former d1 college football, etc.). What's your plan exactly? 3 days weights + standard cardio then 2 hiit on off days, 2 days rest? It's tough to say for sure because it's very individual.
post #531 of 962
Right now, I am doing Lyle McDonald's UD2.0 to try to get to the promised land, single digit BF%. I am at around 12% right now. I follow the program pretty much exactly with restricted calories and depletion workouts on Mondays and Tuesdays with about 30 min. of cardio added, restricted calories and a longer cardio session on Wednesday, a tension workout to come out of depletion on Thursday with a short cardio session on Thursday (carb loading starts after the workout) and finally a full-on power workout on Friday with total carb pigging out. Weekends are rest days with carbs tapering off from Saturday to Sunday in preparation for the Monday depletion. All the cardio sessions are currenlty moderate intensity on an elliptical. My question is whether any of the cardio can be changed to Tabatas if there is any value in doing so.
post #532 of 962
Thread Starter 
Probably not with that diet. IIRC that's a ckd and I couldn't dream of doing anything hiit with carb restrictions.
post #533 of 962
Quote:
Originally Posted by RedLantern View Post
By how much? How many calories per day would you suggest for someone my size? From what I've found my maintenance should be around 3200?
3200 is definitely not maintenance and if you haven't lost weight I think that's obvious.
Quote:
Also, what sort of plan would you have me on (if not 5x5)?
A 5x5 is fine, but some people act like it's a cardio day or something and burns 500 calories. I probably burns maybe 100-200.
Quote:
I guess I might be too concerned with losing lean mass as I lose fat. In the past when I have lost weight I have lost a lot of muscle, however I have failed to lift when losing weight in the past. Is it accurate to say that it is more important to lift regularly than to avoid too large a caloric deficit or too much cardio?
You'll be fine. Like I said before, most people who are worried about losing muscle tend to have very little to begin with.
post #534 of 962
5x5's usually have off days. Use that to do whatever cardio you wish. I do anything from long walks to sprints to kettlebells.
post #535 of 962
What is your take on the nutritional value of something like this: http://www.img.thedailyplate.com/nut...hicken-sausage Always find pre-cooked chicken sausages to be an easy way to get some good proteins, low-fat, surprisingly low-calorie.
post #536 of 962
the issue I find with sausage is the high sodium. 480 mg (20%rda) seems like a lot to me for that amount of sausage.
post #537 of 962
^yeah, is definitely an issue.
post #538 of 962
What if that is, ostensibly, the only sodium intake I have all day.
post #539 of 962
If you can keep it to one or two of those sausages and not much else, probably alright. Just seems hard to do though.
post #540 of 962
Quote:
Originally Posted by robertorex View Post
If you can keep it to one or two of those sausages and not much else, probably alright. Just seems hard to do though.

Had two with some brown rice at dinner, and it sated me for a bit. Granola for dessert. Lots of carbs but I'm in a cut-mode and need the energy for my runs.
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