Join Date: Nov 2000
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Re: o/t weight loss
Reduce carbs, not just calories. Maintain a healthy intake of protein so that you maintain your muscle mass. This is key to maintaining your metabolism. For a guy your size, 300 grams of protein a day. Drink lots of water. When you are hungry, snack on boiled eggs, tuna, salmon, chicken, beef jerky, whey protein. Avoid simple carbs (sugars) and processed carbs like bread and pasta. Especially avoid carbs & fats together (like pizza). Carbs produce an increase in blood insulin to deal with the sugars and shuttle whatever nutrients you just consumed into your cells. So carbs & protein is good, it builds muscle. Carbs plus fat is bad, it fills your fat cells. For energy, eat fruit and vegetables. Try to spread the meals out and eat every 2 hours. Count carbs, more than calories. Add in more carbs if it starts really zapping your energy. But that loss in energy is indicative of the caloric deficit you are creating, so it is to some degree inevitable.
Join a bodybuilding forum to get advice on training. There are many ideas, and more than one right way to go. Build up slowly. High volume (8-12 reps per set) and 4 or more sets per exercise is much easier on the body and burns more calories than HIT (low volume, high intensity, infrequent). Rest only long enough to catch your breath, not 3-4 minutes while you wait for your muscles to recover fully. You are after fatique, not records lifts.
Formulate a routine that works your entire body. Figure out realistically how many days a week you have to work out and from there figure out how you want to split up the routine. In the beginning you can work out more frequently (2-3 times per week total body), but eventually you will need more recovery and 2x a week, then eventually only repeating a body part every 5-7 days.
So for a beginner:
complete body workout 3x week
Intermediate: push (chest, shoulders, tiiceps) pull (back, biceps, legs) routine 2x week (ie 4 workouts)
advanced: 4 or 5 day split (legs, back, shoulders, chest, and possibly an arm day)
When things get stale after 3-4 months of training, change things around. Try to do things you can see yourself being able to maintain for a lifetime.