Thanks everyone for all of your replies. Looks like the consensus is to stick with my strength training program, at least until I plateau. That's been my strategy all along. I just had some doubts after talking to the trainer. Thanks also for the links and podcast references. I was under the mistaken impression that muscle did consume significantly more calories than fat, but it looks like its benefits have more to do with improving insulin sensitivity, which in my case is all the more reason to keep building strength.
Thanks for the good advice. My original plan was to do SS until a plateau and then move on to something more advanced. So this helps me confirm that I was and am on the right track. Thanks also for the podcast reference. I'll listen as soon as I can.
Originally Posted by CE402
I've heard some references to 5/3/1 but haven't looked into it. I will now. Do you think I'd have better progress on 5/3/1 now than on SS? Or should I switch to 5/3/1 after I plateau?
Originally Posted by wolfman
Today is my third day of IF following the leangains protocol. The first day was a struggle, but I hadn't eaten properly the previous evening. Yesterday worked brilliantly. Today is fine so far, but I have 3 hours before hitting the gym and 4 hours before I break the fast.
I work out at the gym next to my office and go during lunch, so I can only do a fairly short workout. I'm not sure I could do everything you are recommending in a single workout. My schedule now is to lift M W F and to swim T Th. On my lifting days, I do some karate katas (I studied Uechi Ryu karate for 5 years) after I lift. These are the equivalent of my sprints -- they are very high intensity for 30 to 60 seconds with a short break, then I do another. I do between 4 and 6 of them. And on swim days I focus on swimming at a pace that I can keep going with only minimal breaks to catch a couple of breaths every few laps. I have asthma and have seen huge improvements in my breathing from swimming. I do it for that more than for burning fat, etc.
I've significantly cut down on starches. I have berries with coconut milk for my dessert after dinner, but berries don't have a lot of carbs. A few times a week, I'll have a small portion of sweet potato. Otherwise, all my carbs are from low-carb vegetables.
Since joining the gym 9 weeks ago, I've lost 17 pounds. Since starting paleo 11 days ago, I've lost 6 of those 17 pounds. I'm very pleased with the results. And I've been able to maintain my linear progression except for bench, which I think I started too heavy in the first place and will have to deload now.
Thanks for the explanation of the differences in how strength vs "hypertrophy" affect the muscle. You are the second to suggest 5/3/1, so I will definitely take a look. Cheers.
Originally Posted by Chrish2891
Go for a functional body: strength, flexibility, dynamism, speed, etc. That's what our body is made for. The aestetic part will come naturally as the result of conditioning.
To quote Francis Bacon: We cannot command nature except by obeying her
Don't let anything or anybody else confuse you about this. It's a good filter for metabolic and nutritional information. Best of luck in your quest for improved health.
Originally Posted by en2ec
I did stronglifts 5x5 for a while and definitely got stronger, the thing I like about 5/3/1 is that it has heavy singles in it, and it's not so much the weight that you are trying to get up but the reps, so lets say you bench 225 x1, you are feeling good that day and have a spotter and get out 2 reps, congratulations you got stronger! get 230 x1 3 weeks from now. As long as you are getting in your conditioning somehow that's all that matters, sounds like your carbs are in check too. I personally like 5/3/1 it really gets you to concentrate and kick ass on the big lifts. Sounds like you have everything in order though, keep going, keep fasting, as we get leaner it's harder to notice fat loss so stick with it, and read up on 5/3/1
I just read your post and i'm wondering if the methodology you described will work for me . Im 51 years old male. Over last 5 months I lost 35 lbs doing paleo and intermittent fasting twice a week for 36 hours ( just water ). I lift heavy 4 days a week, steady state cardio at 60-70 % of Max three times a week and twice a week sprints ( 30 second followed by 60 seconds slower pace for about 10 reps ).
I'm concerned that although i lost considerable amount of weight , I lost only 6% of body fat ( from 28% to 22% ). Which means that I'm loosing muscle, correct? On days that i do not fast I eat around 1800 cals. which is below my 2100 maintenance level. On days I eat i take in between 60-80 grams of carbs ( no pasta, breads etc ). On eating days I take in around 160-180 grams of protein, and the rest is fat. Do you have any suggestions for me?
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