feedback on method

[Caesar]

Hi all,
I've been a member for a rather long time now, but it's only been about 4 months ago that I've finally mentally gotten to the state where I was able to try becoming a healthier, leaner, me. What I'd like is some feedback on how I've done over the past 4 months (that is was that the right way, should I expect anything out of the ordinary - I'm happy with the results I've gotten so far).

So, in July, I got at about 218 pounds (99 kg), being 5"11 inches (180 cm) tall. I've decided to cut my calorie intake to about 4300 kj (~1020 calories), eating at least every 3 hours during the day, and done that without any kind of smooth transition. I also did about 30-45 minutes on the bike 5-6 days a week for about a month. Thereafter, I had a weaker patch, where I ate more than I should (or worse than I should, rather than more - chocolate etc), but always staying far from what I've had as a norm before. I'm getting back to reasonable numbers now, some 6000-7000 kj (~ 2000 calories) per day. As for work out, since I stopped cycling (getting cold): indoor soccer once a week, I'd say medium intensity, gym twice a week, about 15-30 minutes of cycling, then some back/abs oriented workout, by which I'm trying to focus on my torso strength, so when I get to my final weight, I can focus on building up some muscle without fear. I'm at about 187 pounds now, never having gained weight since the start (stalled for over a month though), my body fat being at about 27% (could someone post some reference 27% pictures? I believe the scale might be misleading me), although I've been able to calculate it at some 24-5% (using some circumference formulas I found)

1) First thing I've done wrong is the instant transition at the beginning, can I expect some kind of negative effects of this in the future? Be it weight gain due to muscle loss or something else?

2) also, the way I've gotten of track recently with my diet, if it tricked the body somehow, what is my body thinking now ?

3) and now I'm not sure about whether doing cardio and then working out (with the intention of getting a healthier torso) is good (all in one session). I'm aiming at losing another 11 to 18 pounds before thinking about where to go from there (probably abs/shoulders/overall fitness)

I've found a few links about 3) like www_discussfitness_com/forums/f73/cardio-and-weight-training-all-in-the-same-day-37938.html (can't hyperlink, not enough posts ) still thought it might be worth asking.

thanks for your time

First of all, 1000 calories is way too low for a person of your size. (I think I eat more than that, and I'm a woman.) I think 2000 is closer to where you should be, but you may need to do some experimenting. If you eat too few calories, your body will think it's starving and be reluctant to shed fat.

Also, have you done any resistance training (weight lifting) other than some back and ab exercises you mentioned? Building muscle actually increases your metabolism, which helps you shed fat faster. It also prevents the muscle loss that could occur when you are restricting calories. You don't need to wait to reach your weight loss goals to start lifting weights.

[Caesar]

First of all, 1000 calories is way too low for a person of your size. (I think I eat more than that, and I'm a woman.) I think 2000 is closer to where you should be, but you may need to do some experimenting. If you eat too few calories, your body will think it's starving and be reluctant to shed fat.

I've read a (rather thin, but by a real doctor) book about it which said that the threshold you're talking about is just below 1000 calories. As I said, I'm at around 2000 calories a day now (although I have a high variation - depends on what food is available in the cantine for example).

Also, have you done any resistance training (weight lifting) other than some back and ab exercises you mentioned? Building muscle actually increases your metabolism, which helps you shed fat faster. It also prevents the muscle loss that could occur when you are restricting calories. You don't need to wait to reach your weight loss goals to start lifting weights.

I also do shoulders, bicepses, tricepses, tried a little bit of "breasts" (my legs are muscular enough already), but I try not to strain myself too much, usually only choose one of those for each session in addition to the cardio and abs/back training. I do about 3 x 10 reps at the max weight at which I can keep the technique proper (more reps less weight for shoulders, I have some shoulder ligaments damage, higher weights don't feel right). But one thing I've noticed here is that I can do more weight lifting, so I'll try to keep that in mind !

thanks!

I think the threshold for the body to go into "famine mode" will probably vary from person to person. Of course I don't know that, it's just a guess.

You need to work all the muscles in your body evenly, including legs and back. Legs and back are the biggest muscles in your body; thus, they offer the most opportunity for fat burning. Also, if you don't work all muscles evenly, you set yourself up for imbalances that will eventually lead to injury.

[mrsockmonkey]

Agreed with the previous reviews that 1000 calories is way to low for ANYONE. Under 1200 a day is considered starving, and for someone your size, you should definitely stay above 1500-1700 AT LEAST