Is it really enough?

[hannes joubert]

Hey there all.

I have taken the advice of the various members of the board and taken another week off.

This has got me to thinking that I was doing to much, to soon and to often.

Thus my question:

My T levels should now be stable at their peak (8 weeks since beginning TRT).
At this point, if I am going for recomp and fat loss, is 3 days a week of HIT weight training with a sensible diet, cycling from caloric defecit on rest days to slight caloric surplus on training days by cycling carbs and keeping protein intake high, along with good fats enough in the beginning to achieve stated goals?

I don't want to make the mistake of going from one extreme of to much to soon, to the other of not enough to late...

As usual, all input would be highly appreciated.

Peace
H

 

[Zyglamail]

HIT strength training is not an ideal workout for fat loss. It should build muscle, which of course requires more calories to more around every day but if you goal is fat loss than you need to really get your heart rate going and vary workouts to hit all 3 of the metabolic pathways. Tabata and HIIT style cardio and similar workouts will peel fat off if you have a clean diet buts its very difficult to do them AND a full blown bodybuilding type split workout.

I would say hit the gym and concentrate on 1 compound lift (deadlift, front or back squat, power clean, overhead or bench press press) once done with that attack a HIIT/tabata style cardio workout for 5-15 minutes and you will do a good job of gaining some strength and losing fat.

 

[hannes joubert]

Thanks for the reply Zyglamail.

I've seen a few HIIT/Tabatha type workouts with pushups/squats/kettlebells (or even crossfit type with various exercises performed without rest. Would this work or would you rather recommend a "pure" cardio type workout such as sprinting/bike/stair climber?

I'd like to get as much bang for my time "buck" as possible.

BTW, as a moderator, can you tell me, is it allowable for me to post before, during and after pictures, and where/how would I do this?

Thanks Bro

H

PS. Is three days a week enough?

 

[caribeman]

hannes if I may..... You have done a lot in a few weeks. You got your stuff together, ordered, received, etc. I agree that you should take some time and rethink your plan and decide on a structure which works for you (and your family as well). If there is one thing I've found out in my time is that nutrition is #1 then workouts and then drugs. By nutrition alone you can improve a lot of things in your life. Perhaps this is something to consider and work on (sometimes its even worth it to work with a nutritionists or coach). Then decide your work outs which in one way or another will impact time with your family. This is also important, perhaps get them involved (such as a bike ride for your cardio and bring them with you). Drugs, well you got them but you need to schedule bloodwork and gage your next step and changes if needed.

 

[hannes joubert]

hannes if I may..... You have done a lot in a few weeks. You got your stuff together, ordered, received, etc. I agree that you should take some time and rethink your plan and decide on a structure which works for you (and your family as well). If there is one thing I've found out in my time is that nutrition is #1 then workouts and then drugs. By nutrition alone you can improve a lot of things in your life. Perhaps this is something to consider and work on (sometimes its even worth it to work with a nutritionists or coach). Then decide your work outs which in one way or another will impact time with your family. This is also important, perhaps get them involved (such as a bike ride for your cardio and bring them with you). Drugs, well you got them but you need to schedule bloodwork and gage your next step and changes if needed.

True dat...

Thanks Bro

 

[Zyglamail]

Thanks for the reply Zyglamail.

I've seen a few HIIT/Tabatha type workouts with pushups/squats/kettlebells (or even crossfit type with various exercises performed without rest. Would this work or would you rather recommend a "pure" cardio type workout such as sprinting/bike/stair climber?

I'd like to get as much bang for my time "buck" as possible.

BTW, as a moderator, can you tell me, is it allowable for me to post before, during and after pictures, and where/how would I do this?

Thanks Bro

H

PS. Is three days a week enough?

crossfit workouts burn fat like no other, they are specifically designed in their ordering to hit all three metabolic pathways etc. For fat loss and general physical conditioning there isnt much that comes close.

crossfit however, just doing the WOD's (ie workout of the day) wont get you strong/big by a powerlifter/bodybuilders standards and for that you need some specific work.

I wouldnt waste time with "pure" cardio because its a joke, as I mentioned it just works a single metabolic pathway and by and large is counter productive to muscle gains, it also does very little in terms of increasing your ability to uptake and use oxygen.

So, if your primary concern is fat loss right now while gaining some strength and a lot of stamina then as I mentioned above, hit the gym and pick a single compound movement like deads or squats, do 4-5 warmup sets and then 3 solid sets of your workout weight, then follow that up with a CF workout. 3 days a week will work to start and after a couple months if you can add a 4th day. Alternate the main compound movement for strength each workout and try to do something not used in the CF wod if you go that route and you will burn a lot of fat, make decent strength gains and increase you stamina big time.

Sure you can post pics if you like but think you need to be platinum to do it. You can however host them somewhere else and just link to them on the forum.

 

[XMAN.]

HIT strength training is not an ideal workout for fat loss. It should build muscle, which of course requires more calories to more around every day but if you goal is fat loss than you need to really get your heart rate going and vary workouts to hit all 3 of the metabolic pathways. Tabata and HIIT style cardio and similar workouts will peel fat off if you have a clean diet buts its very difficult to do them AND a full blown bodybuilding type split workout.

I would say hit the gym and concentrate on 1 compound lift (deadlift, front or back squat, power clean, overhead or bench press press) once done with that attack a HIIT/tabata style cardio workout for 5-15 minutes and you will do a good job of gaining some strength and losing fat.

agree on that , a short time efficient and effective workout , a busy man's workout.