fatty needs a change in body composition

[jeremys]

..without losing strength.

i could live with being even 16-18% bodyfat, but what i'm at now is too high. i'm probably 23-24%. id probably lose less strength if i stayed in the 275 lb class and changed the composition a little versus dropping down to sub-242. i wouldn't mind weighing this much w/ a lower bf%.

thing is, i want to gain strength also. i know you can't gain LBM and lose some flubber, but what about gaining strength instead?

i plan on doing sprints maybe twice a week. if i could, i'd do some event training like b fold, but my back probaby wouldn't allow me to.

what are some suggestions for diet? i know i'm going to need some carbs, so i dont know what i'm gonna do there.

so far all i have for ideas is:

1) sprinting
2) not mixing carbs and fats (how many carbs mixed with fats and vice versa could be allowable?)
3) not having any carbs past 5 at night

anything else?

 

[The Shadow]

....moderate walking on treadmill for 45 minutes 3x per week.

For me - 15% and 4.2 mph = 20 calories per MINUTE


that should be close to 25 per minutes for a 250 pounder.....45 minutes = 1125 calories per session for 4 sessions per week = 1.25 pounds each week.

IF you decide on the sprinting.....it can very easily kill your leg strength and size as well.....

 

[Scaggs]

Really its going to come down to Cal's consumed to Cal's burned. Just figure out how many your body needs to maintain mass. Then cut them back a little substituting more protein for carbs. You CAN build lean mass while burning the fat. Don't go by the scale. You might be putting on the lean mass while burning the fat keeping your weight very close. Eventually your composition will shift. When you find out how many cal's you need, split those cals throughout the day evenly. That may mean small meals very often. But this will maintain steady insulin and energy levels, inturn increasing your metabolism. Satisfy your hunger with good cal's. Don't eat 3 meals a day. Eat 6 or 8 even 10 small ones. Protein's are highest thermogenic, fats being the least.

3 rolls of thumans roast beef (3oz) contains close to 30 grms of protien, no carbs and very little fat. Eat something like that throughout the day. Or 3oz of turkey. Keep your stomach with food in it at all times but not a lot of food. Your stomach will shrink too. The hardest part will be for you to figure out how many calories you need to just maintain, once you've got that you should be able to accomplish your goal.

I hope this is of any help to you.

Scaggs

 

[ConstantChange]

Cornholio: I got a question about treadmill work.

Starting last week I've been doing 20 mins sessions on the treadmill post workout 3X's a week. I average 45 mins w/the weights prior to the treadmill.

I started on Tuesday with just walking at around 3.8 mph and it said I burned 182 calories. Wednesday I upped the incline and it said I burned 196. Friday I did a 6.0 mph jog for 10-12 mins of the time and it said I burned 260 calories. I weigh 205 at around 15% BF I'd guess. (I went from 185 to 205 bulk weight in 3 months, not sure what my BF is)

I see the treadmill calories burned and your formula are totally different. Can you explain how you figure yours? I figured the treadmills is off just cause you enter your weight and go, it has no idea of BF or anything else.

Also...My bulk diet is far from "clean" and I gained to much excess fat. I'm adding in cardio just to keep the heart strong and offset the overly excessive fat gain. I still plan on bulking for another few weeks, but plan on fixing the diet to make it right. How much volume and what intensity do you suggest for my post workout treadmill walks/runs?

 

[The Shadow]

mine are what the treadmills computer tells me....you are getting different numbers b/c you are changing all three variables...the incline, speed and length of time.


Increasing the incline to 15% will DRAMATICALLY increase the number of cals burned per minute.....as will increasing the speed.....

182 cals for 45 minutes that is about 4 per minute - your incline must have been relatively low.....you raised it and the number of cals burned increased by about 8%.


Next time try 15 degrees and about 4 mph...you *should* burn about bodyweight divided by 10 per minute

 

[jeremys]

i don't have access to a treadmill. would brisk walking be fine?

 

[jeremys]

i'm not looking to gain size, rather to gain strength

 

[ConstantChange]

I'm doing 20 mins on the treadmill, not 45. 182 calories = 9.1 calories/BW/min.

Tuesday was the first time I've used a treadmill in along time, I was just getting the feel for the speed and incline. Friday was the first time I've ever ran on a treadmill...again...just feeling it out.

I'll probably try something like first 5 mins walk at about 3.8 mph..then 10 mins of 6.0+ mph jog...then finish with another 5 min 3.8 mph walk. Not sure on the incline....have to feel that out.

 

[jeremys]

strength is important here. i dont want to do this if that's going to be hindered.

i could just tidy up my diet and add the couple things i've said before, such as not mixing carbs w/ fat and not having carbs past 5 o'clock, right?

 

[The Shadow]

I'm doing 20 mins on the treadmill, not 45. 182 calories = 9.1 calories/BW/min.

cool.....then the numers are about right then.


Jer - I do not recommend going from 5pm until 8 or so the next morning w/o carbs....you can get leaner by increasing the number of meals per day while eating the same number of cals...shoot for a nice blend of fat/protein with a touch of carbs b-4 bed as a scheduled meal.

 

[Manu]

My 2 cents:

Try something like 50/30/20 eating most of your carbs around workout, regardless of the time you train.

 

[DrBones]

I find tossing in 20 minutes of low intensity cardio post workout is pretty good and preventing much, if any fat gain. I was doing 20-25 min cardio 4x a week post workout and ALL of my lifts were consistantly going up.... You can just go outside and go for a stroll.... just try not to doddle too much.. if your dog is alright to walk yet (how is he doing by the way) you could take him for a stroll.. I'm sure he'd love it...

 

[jeremys]

my dog is doing much better. he couldn't bark before but now he can. he's not retarded or anything anymore and he can almost walk now. thanks for asking. i might take him on a stroll once in a while, i dont want him doing too much right away. i'm gonna make some sort of sled and drag it every off day except the day before ME bench

 

[DrBones]

Good to hear your dog is doing OK... i was worried you guys would have to put him down... Did he have to get one of his legs amputated?
Once he is feeling all better I'm sure he'd be more than happy to go for walks with you daily... it would be just as beneficial for him as it would be for you.

 

[jeremys]

i'm just afraid of the little shit running off again.

his leg had nerve damage, but he started walking on it and can use it once in a while. it doesnt curl underneath him anymore, so it won't have to get amputated

 

[DrBones]

Just use a leash... Problem solved

 

[jeremys]

haha, that dirty little bastard has a trick for every leash and collar of his. he will not stay on a leash for more then 5 minutes. he slips out quick then bolts. it's pretty dumb of him to run away all the damn time

 

[DrBones]

Have you tried one of those body harness things? It goes around his front legs and behind his front legs and in between them, and the leash attaches between his front shoulder blades... I doubt he'd be able to get out of one of those!

 

[jeremys]

lol. i'd almost have to. good idea