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  • Opinions on my weight loss/training dilema.

    So to sum things up last Feb I was 253 lb got down to 178 lb by August. I wasn't happy with my skinny fatness so I started going to the gym mid August. Weight went back up to 190lbs by mid Sept and has been pretty much rock solid since then. I have made amazing strength and size gains. I'm nearing a 300lb bench press for 5 reps. This past Wed I deadlifted 450 x 5 reps. Squat isn't great but it is also going up. Biceps have gained over an inch in cirumference. Anyways I have been eating like an animal (4600 cal yesterday) to gain my strength and size. I haven't gained weight and I haven't got any fatter, but I'm not losing fat like I would hope too. I have a pocket of fat on my lower abs that I am sure I could get rid of but with my calories being so high and the fact that I only really walk for cardio I don't see it happening. I just started a heavy bag workout yesterday but I think it will take more.

    My dilema should I cut down my calories a bunch and lose my strength and size that I have worked so hard at getting or is their anyther way I could keep getting stronger and loose fat. I do IF ever day as it is. I lift Mon, Wed, Fri so I could do some crazy workout like Insanity on my off days that I'm sure would do the trick but I don't want to over train. I'm sure Im asking for the impossible but If anyone has an opinion I would appreciate it.
    "Live Free or Die"

  • #2
    It sounds like you're doing either SS or SL. I'm doing SS 3 days a week and playing sports 3 days a week, I'm roughly following the Lean Gains eating program. I've been on SS for 10weeks and LeanGains for 5 weeks. I haven't lost any weight (not trying to), I've actually gained some but I am still leaning out slowly [calipered 11% BF]. So it is possible but it will take time, and possible adjustment of your diet (which you haven't listed).

    I've been listening to the Paleolithic Solution podcasts and Robb Wolfe has made the point multiple times that if you want to cut fat (past a certain point) you're going to have to sacrifice performance until you get your body composition to where you want it. Personally, I'm not trying to lose fat, I'm just trying to lower my fat percentage by gaining lean mass. It just happens to be that I am losing fat at the same time.
    I didn't like the rules you gave me, so I made some of my own.

    Strong people are harder to kill than weak people, and more useful in general. - Mark Rippetoe

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    • #3
      If you want to lose the flab you will definetely need to cut calories/carbs. You are not going to lose all the strength and muscle you worked for if you diet properly with a high protein intake, a small deficit, and continue to train with maintenance weights. Actually you may lose some "bulk" because you are going to carry less fat under your skin and in your cells, and lower carb will probably cause your muscles to deflate a bit when stored glycogen is reduced.
      After you've lost the fat and calories and carbs are increased again, your muscle bulk will reappear fairly quickly.

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      • #4
        Natural athletes get to be chubby and strong, or ripped and not so strong. You get to choose, or get some dianabol.

        Comment


        • #5
          Originally posted by Bostonbully View Post
          So to sum things up last Feb I was 253 lb got down to 178 lb by August. I wasn't happy with my skinny fatness so I started going to the gym mid August. Weight went back up to 190lbs by mid Sept and has been pretty much rock solid since then. I have made amazing strength and size gains. I'm nearing a 300lb bench press for 5 reps. This past Wed I deadlifted 450 x 5 reps. Squat isn't great but it is also going up. Biceps have gained over an inch in cirumference. Anyways I have been eating like an animal (4600 cal yesterday) to gain my strength and size. I haven't gained weight and I haven't got any fatter, but I'm not losing fat like I would hope too. I have a pocket of fat on my lower abs that I am sure I could get rid of but with my calories being so high and the fact that I only really walk for cardio I don't see it happening. I just started a heavy bag workout yesterday but I think it will take more.

          My dilema should I cut down my calories a bunch and lose my strength and size that I have worked so hard at getting or is their anyther way I could keep getting stronger and loose fat. I do IF ever day as it is. I lift Mon, Wed, Fri so I could do some crazy workout like Insanity on my off days that I'm sure would do the trick but I don't want to over train. I'm sure Im asking for the impossible but If anyone has an opinion I would appreciate it.

          As far as diet goes I eat 100% primal. Try to eat as much fat and protein as possible while keeping my carbs under 100 grams. I don't track my calories or fat. I do track my protein and carbs though. For fun the other day I ran the numbers and came up with something like 4600 calories, 300 grams of fat, 108 carbs, and 246 grams of protein. Yes I eat alot lol. I have used numerous calorie calculators and I have got anywhere from 2600 calories all the way up to 3500 as estimates for my maintenance intake. I don't have a clue what to shoot for inorder to be in say a 500 calorie defecit for weight loss.

          Sacraficing performance really sucks. I have been able to go up ten pounds every week in just about all of my lifts while still maintaining 5 reps. I had high hopes of a 500lb deadlift in 5 weeks. I guess I was hoping for some magic training regimen that would solve my problems lol.
          "Live Free or Die"

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          • #6
            Originally posted by Cromagnon View Post
            Natural athletes get to be chubby and strong, or ripped and not so strong. You get to choose, or get some dianabol.
            I could get some completly legal gear that is just as good as dbol but that wouldn't be very primal. I was also thinking about competing in a natural raw powerlifting comp next year.

            Also Martin from leangains pulls like 600lbs and if I'm not mistaken weights around 180-190. Thats not anywhere near the 180 lb class deadlift record of 766 lbs but I would be proud to pull 600 lbs.
            Last edited by Bostonbully; 03-04-2011, 02:42 AM.
            "Live Free or Die"

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            • #7
              Hey buddy you should need of some proper exercise plan and have made some planning about doing it regularly.... Do cardio and swimming at it's best.... I think this would help you more... Drink excess water and have some fat burner's like green tea and also yogurt along with your meal made mandatory......

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              • #8
                Originally posted by Bostonbully View Post
                Sacraficing performance really sucks. I have been able to go up ten pounds every week in just about all of my lifts while still maintaining 5 reps. I had high hopes of a 500lb deadlift in 5 weeks. I guess I was hoping for some magic training regimen that would solve my problems lol.
                I'd go for it. Life is short. Once you hit a plateau, you can lean out for a while and come back to it if you want.

                Gordo

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                • #9
                  100% primal still has a lot of leeway in terms of body composition foods.

                  There's also info out there that supports carb refeeds aiding in fat loss (once again, LeanGains)
                  I didn't like the rules you gave me, so I made some of my own.

                  Strong people are harder to kill than weak people, and more useful in general. - Mark Rippetoe

                  Comment


                  • #10
                    Yea the carb refeeds are an option. Or I may start a carb cycle for lack of better terms. For example Thursday was an off day all I did was hit the heavy bag a bit nothing to crazy so I kept my carbs below 50 and my calories around 2500. Today was a gym day so my carbs were around 100 and I ate approx 4300 calories. I looked real lean this morning after only eating 50 carbs and 2500 calories so I might try this rotation out and see if I get anything from it. If not I could do the low carb all week with a refeed on Fri my last lifting day of the week.

                    As far as foods. I mainly eat meat and veg. On lifting days I have been having some almond butter and unsweetened kefir or greek yogurt with some berries. No grains, legumes, soy, or veg oils. I take that back once a week or so I eat tuna fish with mayo which unfortunatly has soy in it. Yea I could make my own but it would go bad considering how infrequently I would eat it.
                    Last edited by Bostonbully; 03-04-2011, 08:47 PM.
                    "Live Free or Die"

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                    • #11
                      I do "refeeds" every lift day, so 3 times a week. Usually do sweet potato fries (homemade) from 1 whole large sweet potato as part of my pwo meal
                      I didn't like the rules you gave me, so I made some of my own.

                      Strong people are harder to kill than weak people, and more useful in general. - Mark Rippetoe

                      Comment


                      • #12
                        Havent tried it myself yet, but after doing a lot of research on the web my conclusion is the following
                        (1) everything will be a compromise; even if you were to gain muscles whilst losing fat, you will be gaining muscles more slowly than you would otherwise
                        (2) standard bodybuilding technique is bulking / cutting phases. one reason for this is of course that it fits in with their annual calendar, but the other one is simply that it works. and this is also Rippetoe's view - he has made a very funny post on this recently
                        (3) your best chance is reducing carbs to zero (consult your doctor beforehand...) and see how it goes; note that you should NOT reduce calories - you keep eating at least 5000 cals, and at least 200g of protein, better 400g (also: NO sweeteners - they can give you an insulin response; get a unsweetened protein shake); if this does not work, get carbs up slightly, ideally immediately post workout to restock the glycogen
                        (4) alternatively some carb cycling, where you go on and off carbs for fixed periods. Play around with the duration (start with 1 on / 1 off).

                        You could also throw in some intermittent fasting - some people say it works, some say it does not.

                        Hope this helps & keep us posted

                        APOLOGIES FOR REPOST - I WAS IN THE WRONG THREAD
                        http://thorfalk.wordpress.com

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                        • #13
                          Have you considered adding a sprint day to your routine? If you don't want to decrease your food intake so dramatically maybe sprinting will help move some of that fat? I'm not sure it definitely will, but it's worth a try for a month, which would be a grand total of 4 different sprint sessions at once per week. See if you can still go up in your lifts and keep track of body comp changes with pics. It might interfere with squat and deadlift, not sure if negatively (some say it will only help) so try some hill sprints once per week and see if it budges anything. I'd also reduce your intake of fat a little bit (think about the fat you add to foods and see if there's room for you to decrease) a carb cycle could also help, and of course IF.

                          Don't mean to hijack the thread but is it a definite that in order to gain more strength you must eat a lot? I was under the impression (for several months now) that raw strength was more about your training style (low reps, high weight) than your food intake, and that food intake was more to put on SIZE (I know often strength and size overlap) I've been having a simillar dilemma, I want to keep getting stronger, but also want to lean out. I want to eat more but don't want to put on fat... aaahhh summer is coming and I'm not where I wanted to be ab-wise. Back to you!
                          I used to seriously post here, now I prefer to troll.

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                          • #14
                            Could someone please tell me how and what you eat to get 4000 cals per day? I'm struggling to eat 2000 cals per day. Thank you.

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                            • #15
                              Originally posted by Tee View Post
                              Could someone please tell me how and what you eat to get 4000 cals per day? I'm struggling to eat 2000 cals per day. Thank you.
                              my guess would be carb dense veggies and/or milk
                              I didn't like the rules you gave me, so I made some of my own.

                              Strong people are harder to kill than weak people, and more useful in general. - Mark Rippetoe

                              Comment

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