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  • Bodybuilding Question

    Hi all, im new to this diet about a week now, I am 42 5'9" and 180 lbs at 12-13% body fat. I have tried for 1 year to get to 8% bodyfat by eating the way i was tought all my life to no avail. i spend at least 1-2 hours a day at gym so i am in really good shape. I do see a big difference in a week on this diet it is awesome when i started i was 184 lbs not sure what i lost but i do look more defined in the mirror. i cant imagine the difference 3 months will make... I am a avid fitness fenatic always finding new exercises and such... I was doing 45 min cardio 6 days a week i see on this diet i dont need that cardio suxxx lol... Anyways any fellow lifters out there have any good Diet plans? i am new so still have a lot to learn..


    Thanks..

  • #2
    join the primal weightlifters forum - theres similar discussions there
    challenge yourself
    i blog here http://theprimalwoman.blogspot.com/

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    • #3
      Picture your dinner plate as it is now... probably 50% carb source (like wheat pasta, brown rice, potato), 25% meat, 25% veggies...
      Now picture it 50/50 meat and veggies... that's all there is to it really

      Eggs and toast... ditch the toast for a monster bacon, egg, cheese and veggie omlet
      Snacks... almonds, walnuts, fruit, greek yougut, fancy aged cheeses
      Lunch... big salad with a can of tuna, salamon, grilled chicken, etc. or leftovers from dinner
      Dinner... big fatty piece of meat... eat a whole chicken if you want... it's fine, throw some veggies in the mix if you want
      Sweet potatoes are ok sometimes...

      You want the purest source of food you can get.... organic, wild caught, free range, etc.

      Fat doesn't make you fat, it's sugar... write that down

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      • #4
        Originally posted by arthurb999 View Post
        Picture your dinner plate as it is now... probably 50% carb source (like wheat pasta, brown rice, potato), 25% meat, 25% veggies...
        Now picture it 50/50 meat and veggies... that's all there is to it really

        Eggs and toast... ditch the toast for a monster bacon, egg, cheese and veggie omlet
        Snacks... almonds, walnuts, fruit, greek yougut, fancy aged cheeses
        Lunch... big salad with a can of tuna, salamon, grilled chicken, etc. or leftovers from dinner
        Dinner... big fatty piece of meat... eat a whole chicken if you want... it's fine, throw some veggies in the mix if you want
        Sweet potatoes are ok sometimes...

        You want the purest source of food you can get.... organic, wild caught, free range, etc.

        Fat doesn't make you fat, it's sugar... write that down
        +1. The only things I would add are to eat the skin on the chicken for added fat and tastiness. Also, eat the dark meat. Veggies love to be smothered in butter or olive oil...its true...grok said so (lol). And bacon is our friend. Amen.
        God is great, beer is good, people are crazy

        Trashy Women
        http://www.youtube.com/watch?v=Bz8Yptnh2kg
        http://www.youtube.com/watch?v=AYkG3...eature=related

        Beef Cake's Primal Hardcore Porn<strike>Erotica<strike>...er...I mean my journal...

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        • #5
          If you are doing 45 minutes six days a week then I think it is your daily exercise plan.

          How are you stimulating muscle growth and allowing it to grow so you can then burn more calories because of an increased metabolism?

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          • #6
            I'd tend to agree with Vick in respect to looking at the exercise plan.

            Personally, sticking closer to 20-30mins of high intensity exercise to tick the 'cardio' box should be fine for someone already in pretty good shape. It's what I've been doing & am still shedding weight @ around the ~13%bf mark, and dropping.

            Caveat: I'm not an expert but this is what's working for me.

            Exercise #1

            I got the idea for one of my favourite exercises from Dr. Mercola, which is Sprint Cycling on an exercise bike. He suggests a recumbent bike but I just use a normal one. It's brutal!

            The principle is simple. You warm up for two minutes then increase the intensity to as high as you can and pedal as hard as you can for 30 seconds. If you can pedal for 45 seconds you are not working out hard enough. You simply have to push it very hard.

            After your 30-second workout you pedal at a comfortable intensity and relaxed pace for 90 seconds to recover, then you repeat this 7 times for a total of 8 cycles. If you are doing it correctly you will be sweating profusely, and it will likely be one of the best workouts of your life.

            The beauty of this approach is that it only requires 20 minutes of your time. If you do it properly I can assure you that it will improve your health far more than HOURS of regular cardio.
            Source - interesting article in parts.

            Exercise #2

            Additionally I'll head to the nearest park or field and Sprint (regular kind) as fast as I can between a couple of trees or posts... ~30m apart, and ~100m apart depending on how I feel. I'm lucky to live close to a couple of them.

            For 30m dist. I'll do it 15-20 times (15x30m), taking a 30 sec break every ~5x30m.
            For 100m dist. I'll do it 4 times (4x100m), although I find it more productive to mix it up, i.e. 2x100m, 5x30m. I'll allow a 90sec break in-between - if really puffing that day, around 2mins. As I do it on grass I figure it's pretty easy on the joints.

            All up it doesn't take too long... less than the time spent on the bike. If you feel like a lighter session or don't have much time, try sprinting 2x100m (up and back) without stopping. Also, try to beat your first leg's time with the second, and improve upon your combined time as you progress. Of course this only works if you're able to time it. I do this when I train with a buddy of mine.


            The above + a crossfit regimen is doing wonders for me. I'm not a 'bodybuilder' per se but I'm seeing a lot of growth overall, and less of the epic fatigue I used to suffer from when performing cardio sessions of 45-60mins almost every day. The world of primal/paleo & crossfit has really opened my eyes.

            Just thinking.. you could perhaps also try* burpees, kettle swings, weighted squats, dbell flys or press and treadmill sprints as an intense circuit, to achieve a similar outcome. Complete a round of 'x' sets per exercise, then repeat say 3-4x. Involves most of the bigger muscle groups and provides a nice mix of exercises. The more intense the better, but obviously maintaining proper form is important. I perform circuits like this for crossfit and it caters to most fitness objectives.

            *I understand with BB that you may have your various muscle group group days, etc. so perhaps only the sprinting would be the way to go... or adding more intensity to parts of your regular workouts.

            Diet-wise if you're eating Primal you're already ahead of the pack for getting ultra lean. Keep trying different things and I'm sure you'll get there

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