Results 1 to 6 of 6

Thread: Bodybuilding Question page

  1. #1
    Ripped42young's Avatar
    Ripped42young is offline Junior Member
    Join Date
    May 2010
    Posts
    24

    Red face Bodybuilding Question

    Shop Now
    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. #2
    eva's Avatar
    eva
    eva is offline Senior Member
    Join Date
    Jul 2009
    Location
    Finland
    Posts
    249
    join the primal weightlifters forum - theres similar discussions there
    challenge yourself
    i blog here http://theprimalwoman.blogspot.com/

  3. #3
    arthurb999's Avatar
    arthurb999 is offline Senior Member
    Join Date
    Jul 2009
    Location
    RI, USA
    Posts
    1,034
    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

  4. #4
    Beef Cake's Avatar
    Beef Cake is offline Senior Member
    Join Date
    Apr 2010
    Location
    Dallas, TX
    Posts
    1,039
    Quote 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...

  5. #5
    Vick's Avatar
    Vick is offline Senior Member
    Join Date
    Aug 2009
    Posts
    604
    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?

  6. #6
    OnTheRun's Avatar
    OnTheRun is offline Junior Member
    Join Date
    May 2010
    Location
    Australia
    Posts
    17
    PrimalCon New York
    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

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •