Personal Weight loss- FOR SLEDDING SEASON!!!!!

[PJ-Hunter]

that would definitely make me lose my appetite

Bwa ha ha ha!

Ski-Dooin-it, wait til you turn 30, that metabolism will slow down. When I was 15-20 years I could eat an entire 18" pizza with thick crust and lose weight. My injuries also really slowed things down.

 

[xrated]

Day 1: Chest/Tri's
Day 2: Back and Bi's
Day 3: Shoulders Back
Day 4: Legs and Core (lats, hips, squats, clean and jerk etc)

Yep every trainer I've worked with and heavy lifting guys, they all do it basically like that. In fact I've never seen someone get good results not doing it like that.

I believe 1 lb of fat is the equivalent of a 3500 caloric deficit. I also think it takes something like 25 minutes of cardio before your body starts to burn fat for energy with the first 25 mins being fueled primarily by gycogen or plain old blood sugar.

this is where it can be good to run ASAP in the morning before eating. Due to your body not having fresh energy supplies it is forced to cut into the fat reserves quicker.

Now I gotta run, just finished my cheese and chips ahoy snack and glazed doughnut is calling my name

 

[GoBigParts]

NO BEER!!! Always my hardes part, drink water, green tea, and very small amounts of black coffee. All sweet drinks just add carbs and calories you could get from eating. Don't waste them on liquids.

You don't have to take it to the extreme but make a good effort and watch the pounds melt off.

You had me until "NO BEER!!!" . I'm out. I guess I will just have to learn to deal with the extra weight.

 

[xrated]

body fat % measured with calipers (not the most accurate way but a good starting point),

true but who has water tanks? Get the 7 point pinch done it can be very be accurate.

 

[Motleyone]

Hey PJ,
I too needed to lose a few pounds for sledding season. Last year I began my quest on June 9th and ended on September 19th. I lost 100 lbs. I was an avid weight lifter and college football player. I am currently in college perusing an Anesthesiologist degree. I had to freshen up on a few classes and last semester I just happened to take a nutrition class. Here were a few basic rules I followed last summer. I carry a lot of muscle naturally so I did not incorporate weight lifting into my routine but if you would like to gain a few pounds of muscle take ½ an hour of your morning workout and lift weights.
1. I NEVER ate past 6 pm. If I got up at 7am I would not eat past 6pm. So I limited my caloric intake to just 11 hours of the day. That means for the 13 I was in effect, “fasting”. This was done to force my body to quickly dig into my fat stores and to limited or stop the buildup of glycogen stores in my muscles and liver. Your body burns energy in the following order, Carbs, Fat and then proteins. Eating complex carbs keeps your blood glucose levels more consistent throughout the day and helps you avoid that “crash” from eating to many simple carbs.
2. I NEVER ate before I got my morning cardio in. I did 2 cardio sessions a day. 1 hr in the morning and 45 mins at night.
3. I consumed my complex carbs, almost entirely all of them, before noon to 1pm. By doing this my body was running out of carbs by the evening. So as I slept I was starting to burn up the fat stores in my body. My entire workout in the morning was fueled almost completely from stored fat reserves. The majority of my afternoon meals were made up of COMPLETE protein sources. Beans are not a complete protein and neither is rice but together they are. In fact the only COMPLETE vegetable protein source is Soy Bean. All other complete protein sources come from animals.
4. I tried to eat my last “meal” of the day before 3 pm that way I had a good hour before my 4pm cardio. After my cardio I would have a low fat high protein shake and a small amount of simple carbs. You must supply your muscles with both protein and carbs within a ½ hour of a workout or your muscles will begin to undergo catabolism to a small degree.
5. If you’re going to go balls out and cut your fat down to 5-10% of your daily calories make sure that you are getting good fats like Omega 3 and Omega 6. These come from Flax seed, olive oil, nuts seeds.
6. If you think you’re eating 2000 calories a day be assured your eating about 3000. Unless you track your calories you will over eat. A great source to enter in what you currently are eating to see your caloric intake is, “Mypyramid.gov”. This is the US Government website. It is an awesome tool.
7. People think fruit is their best friend on a diet but that is false. Limit your fruit to 2 servings a day and increase your vegetable intake to 6 servings a day. Veggies offer you a ton of fiber, especially green leafy ones, and this will help satiate you and clean you out. Although fruits are great they offer only simple carbs. You want complex carbs. This is stuff like oatmeal and sweet potatoes and brown rice. You should eat 4-5 servings of grains (whole) a day.
8. Don’t take supplements. If you are following those serving recommendations with good foods you do not need to supplement your diet. I do not consider protein shakes a supplement because I count the calories from it into my daily calorie count.

I’m sure you aware of how to count calories but if not here is a short refresher.
1 g Carb= 4 calories
1 g protein= 4 calories
1 g fat = 9 calories.
So if you eat a 2000 calorie diet and follow the 50/40/10 approach here is what you should be eating.
40% protein = 200 g protein on a 2000 calorie diet
50% Carbs = 250 g of carbs on a 2000 calorie diet
10% fat = 22 g fat on a 2000 calorie diet.
This is a very low fat intake so I would suggest starting out at 20% first then getting down to 10% within 6 weeks. This is what I did. If you’re going to lift weight I suggest a 40/45/15 split on you nutrients to help keep your muscles fueled. No fried foods or soda and try to steam your veggies instead of frying anything.

 

[ruffryder]

I need to eat a cookie after reading Montly's post..

 

[xrated]

Motley you need to post before and after pics....you wouldn't know he was the same guy if you hadn't seen him before. In a non-gay way he looks amazing!

One other thing that I know Motley said last year when he dropped all this weight and he forgot to mention now was the most important factor in his success.

YOU HAVE TO WANT TO DO THIS FOR NO OTHER REASON, PERSON OR THING THEN YOURSELF. Not even for sledding.

Otherwise you may have short term success but you will end up failing in the end cause you aren't COMMITTED TO YOU..

 

[ruffryder]

Motley you need to post before and after pics....

and now that hat makes sense...

 

[MORSNO]

My pizza is going to taste great after reading all this! Added ballast helps keep your center of gravity centered.

 

[Scott]

This is a good thread. Usually they turn into something else...this one stayed on track and was a really good discussion.

 

[xrated]

This is a good thread. Usually they turn into something else...this one stayed on track and was a really good discussion.

until your post

PJ what are you limited to by your back?

 

[Snappy Sledder]

If it wasn't because of your back i would say lap swimming.
Last year i joined swim team and dropped ALOT of weight for a 15 year old and got alot more endurance and strength.

 

[go high fast]

bed time little fella

 

[Wheel House Motorsports]

very true.. not sure what the deal is with your back and swimming, but I know a few folks that swim rather often, pretty hard workout, cardio and also, if you dont mind some strong shoulders, its a darn good workout. I feel really in shape and strong.. throw me in a pool and I look like a fish on land and am wore out in 10 seconds, it will definately give you a good workout, and look at any pro swimmers upper body(they would be good for digging out stuck sleds)

 

[ruffryder]

Day 1: Chest/Tri's
Day 2: Back and Bi's
Day 3: Shoulders Back
Day 4: Legs and Core (lats, hips, squats, clean and jerk etc)

When you do this, how many sets of each area are you doing?

Do you do multiple sets of chest exercises, then multiple sets of tri exercises?

Thanks

 

[PJ-Hunter]

I can't use a rower or do any exercises that would put pressure or stress my lower back (L4-5 & S1).

I can do some lifting, ie. Curls, bench presses with dumb-bells, butterflys. No leg presses. If I had a bike that fit me I'd go on long rides after work, but I don't have one. Stairs seem to work me pretty good, I guess I can run stairs in my garage after work but there are only 12 of them. The bleachers at the HS football field are too small to get anything done. What really sucks is my schedule and location. I wake at 4am and then pull a 10 hour shift and get home at 4:30pm. I can get a good cardio in then but not in the am. I do like the idea of limiting my food intake to 12 hours, say 530 to 1730 or 600 to 1800.

Thanks for all of the advice. This thread has a ton of info for all, not just myself. Thumbs up!

 

[Snappy Sledder]

very true.. not sure what the deal is with your back and swimming, but I know a few folks that swim rather often, pretty hard workout, cardio and also, if you dont mind some strong shoulders, its a darn good workout. I feel really in shape and strong.. throw me in a pool and I look like a fish on land and am wore out in 10 seconds, it will definately give you a good workout, and look at any pro swimmers upper body(they would be good for digging out stuck sleds)

for swimming you use alot of your shoulder muscles but also your back in almost every stroke (breaststroke, butterfly, free, backstroke). the only one you hardly use your back muscles in is breaststroke since you arent pulling in water to propel you forward and you focus on your kick for the push forward.

 

[xrated]

When you do this, how many sets of each area are you doing?

Do you do multiple sets of chest exercises, then multiple sets of tri exercises?

Thanks

Depends on your goals. Mass, endurance etc. I can email you some different workout plans based off this type of lifting. If I remember right it's maybe 2-4 different lifts per group and sets of 5x5 to 3x10. pm me your email if you want.

 

[Scott]

When you do this, how many sets of each area are you doing?

Do you do multiple sets of chest exercises, then multiple sets of tri exercises?

Thanks

Well it's just a template or general guideline...but yeah.

REALLY BASIC (and incomplete) but you get the idea.

(everyone has diff names for the same lifts)
You might do bench press (or push-ups), overhead tricep press, chest flys (by laying down on your back), tricep kick backs and decline bench. We try to get in either 4 to 6 lifts in a set. No downtime between sets...just go right into the next one. There really should be no such thing as downtime between sets.

Whatever lift you do, for example, if your goal is 10 reps in a set, and the last couple reps should be very hard to finish in each set.

For example our target would be 3 sets of 10. (a total of 30 reps)

until your post

Oh sure...and you gave it a response too.

 

[ruffryder]

Scott, that is what I was thinking.

What I am currently doing, is alternating between weights and running, with also alternating between upper body and lower body on the weight days.

I do 2 exercises per body part (chest, bicepts, tricepts, shoulders, back) and I do a total of 6 sets per body part (5 sets for the 1st exercise, then 1 last set of a different exercise but same body part to smoke my muscles.

It has been working pretty well, and only takes about 40 minutes in the morning each day.

What is the reasoning between the pairing in your example? Also, since your example breaks the body parts into more days, I was curious how much time is spent on each body part to use as a comparison. Though I guess there is a point where you can only do so many of the different bicep curls till your arms are done anyways.