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  1. #1
    b91st is offline Junior Member
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    Default Over bulked.....Help !


    I need to loose approximately 30 lbs of bodyfat.
    I'm loosing around a pound a week, but I'd like to loose it a little faster.
    I currently train on free weights 2 x week using a 5 x 5 program.
    Additionally I do cardio 2 x week and walk for 30 minutes everyday.
    Should I be training with kettlebells?
    Can someone please outline a program?

    [FONT=Book Antiqua][COLOR=DarkOliveGreen] [/COLOR][/FONT][FONT=Book Antiqua][FONT=Book Antiqua][SIZE=2][COLOR=Green][FONT=Book Antiqua][COLOR=indigo][SIZE=3]"Without strength, life is but a gloomy business" - Eugen Sandow.[/SIZE][/COLOR][/FONT]
    [/COLOR][/SIZE][/FONT][/FONT]

  2. #2
    ddn
    ddn is offline Banned
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    Default

    Your training program is irrelevant.

    Make sure you are eating 20% less calories than what you would require for maintenance. Eat whole-food carbs (like lentils, beans, sweet potatos) only after training.

    Diet is all you need to focus on.

  3. #3
    mrwhy is offline Senior Member
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    Default

    a pound a week is not bad. it may seem slow, but sometimes slow and steady is the way.

    So right now, what you are doing, is working. that is great and you should be proud.

    Be careful of tinkering. you may break what was not broken to begin with.

    patience, patience, patience!

    you will get there.

    The only thing I would consider if I were you is upping my walking to 40 minutes a day if you can, and looking at the diet to make sure that there is nothing janky going on (too many free moments. cookies at lunch. etc. etc.)

    but again, you are losing weight. a pound a week is not too shabby at all.

  4. #4
    b91st is offline Junior Member
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    Default

    My main priority is to loose fat (of course), but not of the expense of strength.
    Any advise?
    [FONT=Book Antiqua][COLOR=DarkOliveGreen] [/COLOR][/FONT][FONT=Book Antiqua][FONT=Book Antiqua][SIZE=2][COLOR=Green][FONT=Book Antiqua][COLOR=indigo][SIZE=3]"Without strength, life is but a gloomy business" - Eugen Sandow.[/SIZE][/COLOR][/FONT]
    [/COLOR][/SIZE][/FONT][/FONT]

  5. #5
    Angryman is offline Senior Member
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    Default

    It's spelt lose, unless you mean your goal is to have flappy skin folds. Get a light kettlebell and google HOC and man makers.

    But listen to the posts above, they're right, don't dismiss them.

  6. #6
    Daniel Meyer is offline Junior Member
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    Default

    If you want to maintain your strength and you like your current routine: stick with it.

    However, I will second what has already been said about the advantages of slow and steady weight loss. The more radical your cutting regimen is, and the faster you drop weight, the quicker the weight will come back when you return to more 'normal' habits. It is better to find something that is sustainable than something that is fast.

  7. #7
    Liz111 is offline Member
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    Default

    VWC will help you drop fat really quickly, at least it does so for me. Even once a week makes a difference.

  8. #8
    EricJMoss is offline Senior Member
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    Default

    like mrwhy said, 1 lb a week is a good rate. remember there are no shortcuts. sustainable progress is key and going faster then 1lb a week there is a good chance you will lose your strength
    Eric Moss RKC, FMS
    Only weirdos neglect to read my blog[URL="http://www.ericjmoss.com"] EricJMoss.com[/URL] you aren't a weirdo are you?
    The secrets of the[I] closed door[/I] RKC forum finally [URL="http://www.youtube.com/watch?v=3KANI2dpXLw"]revealed here[/URL]

    Kettlebell [URL="http://www.EricMossFitness.com/nj-fitness-bootcamp"]Bootcamp Class in NJ[/URL]

    [I]Disclaimer: I am not responsible for the words that come out of my mouth or the ones I type[/I] [I]and nothing I recommend should be taken as medical advice or even anything intelligent[/I].
    [URL="http://www.kettlebellmeltdown.com"]
    [/URL]

  9. #9
    faizalenu is offline Senior Member
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    Default In addition to what the other smart people on the forum have told you...

    The key to managing weight is to manage blood sugar. Here is how I do it, it is not necessarily the best of most scientific approach.
    * Only eat fruits in the following two instances: after waking up and after working out
    * Ony eat starchy carbs to fuel workouts and other physical activity
    * Get protein, healthy fats (i.e., those that are a clear liquid at room temperature), and vegetables at every meal
    * Have 1-2 meals a week that you eat whatever you crave. For me this might be something like 50 chicken wings or an all you can eat buffet. Remember, you are treating yourself at this meal - you should feel better after it, not worse.
    * If you want to lose weight while maintaining or gaining muscle mass, you have to have 1-2 days a week where you are eating more than you are burning off. This keeps the body's survival/starvation mechanisms at bay. I have lost 30lbs in 9 months and BF has gone from the mid-20s to about 11-12.5%. And I don't look like a reject from the biggest loser.
    Faizal S. Enu, CFT/RKC/PBA
    My blog: [URL]http://faizalenu.blogspot.com[/URL]
    Workshop Schedule: [URL="http://tinyurl.com/XA-Kettlebell-Workshops"]http://tinyurl.com/XA-Kettlebell-Workshops[/URL]

  10. #10
    Rambodoc is offline Senior Member
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    Default

    Actually, individual success stories don't necessarily work for everyone. Take the low-carb lifestyle, for example. If you have insulin resistance*, it will work wonders. If not, better to stick to a more 'balanced' spread of macronutrients, and crunch down on the calories.
    Periodic re-feeding is not to be mistaken for a big cheat meal. The 'keeping starvation at bay' is really not valid in most instances.
    Overall, I would calculate your caloric needs for fat loss as 10 cals/lb body weight (as you want faster fat loss). At the time of your re-feed or cheat meal (say once in ten days), eat just the calories you would if you merely wanted to maintain your weight (around 14 cals/lb body wt). This prevents binge eating and falling off the wagon.
    The important thing is to increase your protein intake to around 1 gm/lb lean body weight (needs to be calculated).
    The Intermittent Fasting approach would be ideal for you if you are always ready to eat/graze if you see food around.
    Hope this helps.
    *Insulin resistance is likely if you are an obese diabetic or have high fasting blood glucose levels and a pot belly.
    [URL="http://www.bmi-india.com"]BMI--Fat Loss For Life[/URL]
    Practising moves (for self-learning) on You Tube: [url]www.youtube.com/thekbdoc[/url]

    There is an RKC in every surgeon (like me, as a random example).

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