unwanted gains - Page 3

getaway · 23-Jun-07, 08:39 PM

yeah, i will also start to throw in more fruits and veggies as Side Foods. Would these measure help me maintain muscle and trim down fat?

getaway · 26-Jun-07, 05:22 PM

Can fat be trimmed down with a healthy diet, high intensity weight lifting and minimal cardio? I say this because I'd like to keep or promote muscle growth while trimming this fat.

**LiftGirl** · 27-Jun-07, 10:31 AM

Quote:

Originally Posted by getaway

Can fat be trimmed down with a healthy diet, high intensity weight lifting and minimal cardio? I say this because I'd like to keep or promote muscle growth while trimming this fat.

How minimal is minimal cardio? Cardio is important for a healthy heart and lungs. The heart is the most important muscle of the body. If it doesn't work well, it doesn't matter how big your bis are.

It is simply a myth that cardio cuts into muscle gains. Twenty minutes three times a week is not going to do anything bad to your muscles. You just need to eat for it and fuel it properly, like any other activity.

**.V.** · 27-Jun-07, 03:06 PM

getaway,

I can't reccomend skipping the cardio. But 30 minutes twice a week should be enough. I even know some monsters that do 45 minutes upon waking before breakfast to do direct fat burning and they are 230-240+ when cut, close to 300 when not. No muscle loss noted from their cardio.

I gained 33lbs last summer by eleminating cardio but the toll the diet and lack of cardio took on my body was unacceptable. Sure, it looked good by thanksgiving, but wasn't worth it.

Do your cardio. Run, walk, ride a bike, take a swim...whatever...just do it.

getaway · 27-Jun-07, 06:35 PM

yeah it varies, its usually 45 minutes twice a week or two hours twice a week. but i've cut out an entire meal from my diet to trim the fat, but i jsut really want to maintain the muscle i packed on if i lose the fat and muscle then everything i did in the past few months would be a complete waste.

my diet as of right now

Morning - Two Servings oatmeal, cup of milk, fruit
Lunch - 4 Drumsticks (homemade) 4 large potato wedges
4pm - Anything parents cook with a side a of rice
Snack - Bowl of cereal + Milk
Dinner - Sandwich or another meal of what my parents cook
Before sleep - Two cups of milk + Fruit

Is this enough? Each meal is moderate serving and the milk is 1%

Routine

Monday - Chest/Back
Tuesday- Cardio
Wed - Shoulders/Traps
Thurs - Legs
Fri - Arms
Sat - Cardio
Sun - Rest

Since I've upped my workout should I keep the extra meal I kicked out or keep it like this? And my diet contains no junkfood on the side no chips, bars, anything.

**LiftGirl** · 28-Jun-07, 10:33 AM

Quote:

Originally Posted by getaway

Morning - Two Servings oatmeal, cup of milk, fruit
Lunch - 4 Drumsticks (homemade) 4 large potato wedges
4pm - Anything parents cook with a side a of rice
Snack - Bowl of cereal + Milk
Dinner - Sandwich or another meal of what my parents cook
Before sleep - Two cups of milk + Fruit

Is this enough? Each meal is moderate serving and the milk is 1%

Have you added up the calories on this? On first glance, it looks like it may not be enough calories. Another thing, I think you are not getting enough protein, fat, or vegetables.

getaway · 28-Jun-07, 12:07 PM

im drinking up to 5 cups of milk a day thats about 45g of protein. anyways, this was my exact diet like last time its just i took out about 500 calories.

getaway · 28-Jun-07, 12:08 PM

and that was my problem with my last diet i always thought iwasnt getting enough, and i ended up getting fat.

**Todd** · 28-Jun-07, 01:11 PM

What this all comes down to is calories consumed vs calories expended. If you are gaining fat, then you are taking in too many calories per day ...your calories "in" are more than your calories "out" and/or your metabolism is not currently geared towards making positive use of those calories you are consuming. (ie: the majority of your calories are being stored as fat and not being allocated towards new muscle growth.)

Something has to change.

I would start by finding your caloric maintenance level and then begin adding in a couple hundred calories over and beyond your maintenance level. Gradually add in calories until you begin to grow, and that's it. Basically, you want to just add in enough calories to your maintenance level that will enable you to grow new muscle, and nothing more. By giving your body just enough calories to grow and nothing over and beyond that, you'll be able to keep fat gain to a minimum.

Hope this helps some.

-Todd

**Todd** · 28-Jun-07, 01:18 PM

As well as what I wrote above, you may also want to ensure that your carb distribution throughout the day is geared towards maximum energy expenditure and minimal fat gain.

By this, I mean...

During the times of the day when you are not very active, add vegetables (fibrous carbs) to your regular protein intake for those meals, instead of complex carbs. Limit your complex carb intake to breakfast, pre and post-workout, and meals during times where you are more active throughout the day.

As well, drink between 1-2 gallons of water per day. Most people do not place enough importance on water intake and staying fully hydrated throughout the entire day. Water is THE MOST important nutrient you can consume!! It greatly helps with fat loss and muscle performance.

Good luck,
Todd

getaway · 28-Jun-07, 01:28 PM

thanks for the helpful advice todd, i'm already trying to balance my calorie intake. the only noticeable fat is on my stomach, its not that HUGE but its noticeable and i think dropping 5-10 pounds would solve it, hoping to drop the 5lb in two weeks or so. I want to lose the belly and get back to bulking asap, but this time clean bulking and a good routine. you can't pack on lean muscle and lose fat at the same time can you?

**LiftGirl** · 29-Jun-07, 10:31 AM

Quote:

Originally Posted by Todd

I would start by finding your caloric maintenance level and then begin adding in a couple hundred calories over and beyond your maintenance level. Gradually add in calories until you begin to grow, and that's it. Basically, you want to just add in enough calories to your maintenance level that will enable you to grow new muscle, and nothing more. By giving your body just enough calories to grow and nothing over and beyond that, you'll be able to keep fat gain to a minimum.

Hope this helps some.

-Todd

Note that this will require careful tracking of everything that goes into your mouth. You can use something like fitday or the daily plate.

**Lady C** · 29-Jun-07, 11:25 AM

Quote:

Originally Posted by getaway

i think dropping 5-10 pounds would solve it, hoping to drop the 5lb in two weeks or so.

Losing the last 5-10 lbs (OF FAT) is the hardest to do. It won't come off quickly!

**Todd** · 29-Jun-07, 01:45 PM

Quote:

Originally Posted by Lady C

Losing the last 5-10 lbs (OF FAT) is the hardest to do. It won't come off quickly!

Extremely true! The last bit to come off your abs will be the hardest to get off, but continued dieting is what will make the difference...you just have to be patient and very dilligent with your diet.

I remember, when I dieted down for my bodybuilding contest, everything else on me had leaned out nicely, and the last bit of noticeable fat was on my lower abs....that was the LAST place on me to get fully ripped. For me, and most guys, the lower abs and love-handle area is the place where MOST of our fat gets stored, so naturally, it's going to be the last place to lean out completely when shedding fat.

Just continue to diet gradually and be patient, it WILL come off!

-Todd

getaway · 29-Jun-07, 03:50 PM

im not interested in getting ripped for this summer, i'm going to wait a few months till rugby season. I'm just interested in the stomach flattening down. im fine with fat on the stomach, im just not fine with an outward stomach, im just going to diet down till there is minor toning and ill go back to bulking. thanks for your advice, and i will be continuing this diet. thanks!