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Please critique my plan to add muscle and lose fat

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  • Please critique my plan to add muscle and lose fat

    I know this is a common theme but I'm trying to pull a lot of info from a lot of different sources and boil it down to something simple. Like most out of shape people who are trying to become in shape people, I'd like to lose fat and gain muscle at the same time. I'm a 40 year old male and am about 20-25lbs overweight. Here's what I've put together so far. Of course I have slip ups that cause me to deviate from what I've outlined below but this is what I'm trying to do. Am I making any big mistakes that may hold me back?

    Workout:
    2x per week: lift heavy weights. Total body workout each time. All compound exercises like bench press, lat pull down, and squats. I'm experimenting with mixing in stuff like power clean and press just for the full body exhaustion that I feel after.

    I do sprints once or twice a week, jog 5k about once a week (I know this is frowned upon but I like it, it's therapeutic, I try to keep it slow so that I don't get my heart rate too high). I usually hike in the mountains for 3 or 4 hours about once a week. I like to play half court basketball when I get the chance. I try to bike to the store instead of drive when I can.

    Diet:
    Non-weight training days: I'm following the Primal plan and eat about 1500 to 2000 calories; IF almost all the time, eat only one meal in the evening most of the time but if I eat more than once it is definitely within a 4-5 hour window (3-8pm), I've even done a couple 40+ hour fasts. Low carb(>50); eat mostly meat veggies and eggs. Avoid fruit and starches and all things non-primal.

    Weight training days: I eat more on these days, usually 3 meals and a post workout snack; probably closer to 3,000 to 3,500 calories. I start eating around lunch time to have energy for my afternoon workouts. Same foods as above but I include starches like sweet potatoes,fruit, and 2% Greek yogurt.

    I appreciate any help.

  • #2
    Too much micromanaging.

    Just lift heavy and eat meat.

    The simpler the better.

    Comment


    • #3
      Listen to your body and trust it.

      Comment


      • #4
        If you are starting weight training use Starting Strength or Stronglifts. A good structured program for the first 6 months is probably the best way to start.
        Eating primal is not a diet, it is a way of life.
        PS
        Don't forget to play!

        Comment


        • #5
          x2 on the Stronglifts, you can start with 3x5 and work up to 5x5s. Listen to your body and rest when it tells you you need a break.

          Regarding the "diet plan" I would suggest against reducing calories on non-weight days. Most of your muscle gains are built in the days AFTER your lift. My $.02 is have a more stabilized food intake day to day, maybe 2,500 to 3,000 cal/day. Starches are going to do more good in the morning or evening before your workout, not right before.

          Eat plenty of clean protein, veggies, listen to your body, and have fun (just like Dado said).
          "Go For Broke"
          Fat Kine-230/24% @ 6'2"
          Small Kine-168/9%
          Now- 200/8%
          Goal- 210/6%

          Comment


          • #6
            If you are untrained (never lifted anything in your life) then anything you do with heavy barbells will shock the heck out of your system.

            Shock it. Feed it with Milk, chicken, just anything that's not bread and cheap sugars.

            You'll grow like an animal, which is what you are, an animal.

            Comment


            • #7
              But I used to endorse Starting Strength as the best beginner text on lifting weights.

              Now I have learned more and I say that "Beyond Brawn" should be your first introduction to strength training, then you go with Starting Strength for the specifics.

              1. Beyond Brawn, take two weeks to read it five or six times over.

              2. Starting Strength, take two weeks to read it and practice with an empty bar

              3. Eat like an animal.

              Comment


              • #8
                Then you bang that shit. Summer 2013 you're pulling fake-breasted Italian women at the Jersey shore ON DEMAND, SON!

                Comment


                • #9
                  All in all, that plan looks very solid. Regarding the exercise, you're keeping things very basic, and that's a good thing. The plan is basically to lift heavy a couple times a week, sprint on occasion, and do some play on occasion (in the form of sports, hiking, and "therapeutic" occasional runs). Excellent, and sounds fun!

                  The main focus of your diet is simply to eat quality primal foods, and that's a good thing too.

                  I would say if there is anything to critique it might be a slight over-emphasis on such details as caloric goals, eating windows, and restricting carbs to VLC levels on specific days. These things might be helpful, and if you want to experiment with them then by all means do, you'll probably learn some cool stuff about yourself along the way. All in all though, complexity and rigidness tend to be the downfall of many otherwise well-constructed eating plans, so just be aware of that.

                  Really though, your plan is solid, good luck!

                  Comment


                  • #10
                    Originally posted by ciep View Post
                    All in all, that plan looks very solid. Regarding the exercise, you're keeping things very basic, and that's a good thing. The plan is basically to lift heavy a couple times a week, sprint on occasion, and do some play on occasion (in the form of sports, hiking, and "therapeutic" occasional runs). Excellent, and sounds fun!

                    The main focus of your diet is simply to eat quality primal foods, and that's a good thing too.

                    I would say if there is anything to critique it might be a slight over-emphasis on such details as caloric goals, eating windows, and restricting carbs to VLC levels on specific days. These things might be helpful, and if you want to experiment with them then by all means do, you'll probably learn some cool stuff about yourself along the way. All in all though, complexity and rigidness tend to be the downfall of many otherwise well-constructed eating plans, so just be aware of that.

                    Really though, your plan is solid, good luck!
                    Problem is that his plan is too solid, it's TOO thought out.

                    You need to give yourself room to breathe. If you settle into too rigid of a program, some slight deviation might cause unnecessary stress to your Mental, and you stand a chance of slipping down the slippery slope.

                    You keep it simple and this gives you room for the brain to adapt to individual variation.

                    Comment


                    • #11
                      Thanks for the thoughts. The notes about over thinking definitely hit home because that is my personality and it has made things difficult in the past. That's one of the things I like about what I'm doing because it might sound complicated above but it really is simpler than it sounds. I provided the details to help explain my mindset (and like I said, I'm a detail oriented person). I'm not counting calories on a daily basis, I've done it on fitday.com a couple of times just to see where I'm at.

                      I could sum up my plan much simpler by saying:

                      *Left heavy a couple times a week.
                      *Sprint regularly.
                      *Stay active as much as possible.
                      *Eat Primal and IF but make sure I eat more good carbs/protein/calories on workout days to take full advantage of energy and muscle growth.

                      I'm not new to lifting, I've been doing it on and off for 20 or 25 years but I've never made huge gains. I'd lift for a few months or maybe even a year and then fall off for a few months or a year, lose strength and eat poorly and then start over. For example when I was 20-25 years old I'd probably work out at 135-145 lbs when I'd bench press but now I work out at about 185 lbs. At a high point I think I worked out with sets @ 205 lbs. I've never been one to test my one rep max so I just remember what I'd load on the bar for workouts. I know it's a cliche to talk about what my bench press numbers are but I use it only because it's pretty much a universal number that everyone can relate to. I'd tell you I squat at 225 lbs but you'd have no idea if I go ass to calves or if I'm doing half squats.

                      Thanks again.
                      Last edited by dgreenwood; 06-10-2012, 02:11 PM.

                      Comment


                      • #12
                        With all due respect the reason you might not have made large gains from lifting is you might be undercutting your recovery. Muscles don't get built on workout days, they get built during recovery (1 & 2 days after lifting). So by limiting calories and protein on those days you can basically prevent your muscles from growing.

                        If anything you should be upping your food & water intake (primally of course), and sleep in the recovery period.

                        In short I think it should look like this:
                        *Left heavy a couple times a week.
                        *Sprint regularly.
                        *Stay active as much as possible.
                        *Eat Primal

                        Save IF until everything else is clicking along, for me it seems to happen by accident. I.e. I'm being eating great, accidently miss a meal or two, still exercise and realize I haven't eaten but I still free great so I skip another meal.
                        "Go For Broke"
                        Fat Kine-230/24% @ 6'2"
                        Small Kine-168/9%
                        Now- 200/8%
                        Goal- 210/6%

                        Comment


                        • #13
                          If you can't do a pull-up you are new to lifting IMHO. You may have done a lot on and off in the past but you need a focused program with focused gains to get strong now.
                          Eating primal is not a diet, it is a way of life.
                          PS
                          Don't forget to play!

                          Comment


                          • #14
                            Originally posted by Dirlot View Post
                            If you can't do a pull-up you are new to lifting IMHO. You may have done a lot on and off in the past but you need a focused program with focused gains to get strong now.
                            I can do pullups. At the gym today I did 5 pullups just to loosen up before I played basketball. I usually do lat pull downs because I can't do too many more than 5 pullups on my first set and it's down hill from there so I have a hard time feeling like I got a good back workout after 4 sets of pullups (5, 3, 2, 2 ?)

                            Comment


                            • #15
                              My apologies...but I would stick to pull-ups rather than the lat machine you will get a much better workout even if it means doing your 5 pullups, then your 3 (but add two slow negatives) then your 2 (but add 3 slow negatives) etc.

                              I still stand by starting strength or stronglifts if you are just starting out, if you feel you are back in the groove maybe madcow or another advanced routine.
                              Eating primal is not a diet, it is a way of life.
                              PS
                              Don't forget to play!

                              Comment

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