1. This site uses cookies. By continuing to use this site, you are agreeing to our use of cookies. Learn More.

Who else is stepping it up with the New Year?

Discussion in 'Health and Fitness' started by Unlucky 13, Jan 4, 2018.

  1. Dol-Fan Dupree

    Dol-Fan Dupree I drink your milkshake! Club Member

    32,667
    22,313
    113
    Dec 11, 2007
    From all my research, you are not eating enough fat for a Ketogenic diet. Keto is 70% fat, 20% protein, and 5% carb. Your diet seems a little high in protein to be a keto diet.
     
  2. phinswolverinesrockets

    phinswolverinesrockets If he dies, he dies

    3,466
    1,116
    113
    Oct 31, 2013
    Houston
    You are correct. I dont want 70% fat. I had enough fat on my body. That is why it is going so well for me, in my opinion. Instead of burning the fat from the food, it burned the fat I already had. I wanted more protein for muscle building while losing the weight.

    In the keto community, its taboo to call what I do keto because I dont completely follow their formula, but oh well...I got the idea from keto.
     
    Dol-Fan Dupree likes this.
  3. Dol-Fan Dupree

    Dol-Fan Dupree I drink your milkshake! Club Member

    32,667
    22,313
    113
    Dec 11, 2007
    A lot of them are afraid of Gluconeogenesis.
     
  4. phinswolverinesrockets

    phinswolverinesrockets If he dies, he dies

    3,466
    1,116
    113
    Oct 31, 2013
    Houston
    I guess. I just wanted to knock off the lbs, lol. Had a doctor's checkup last week. He was baffled by the progress.

    I do the ketone strips every 3 days. I stay in the purple zone for keto, so whatever works, i guess.
     
  5. Dol-Fan Dupree

    Dol-Fan Dupree I drink your milkshake! Club Member

    32,667
    22,313
    113
    Dec 11, 2007
    Good point. People are different. There isn't a one size fits all package. If there was, there wouldn't be any overweight people.
     
  6. KeyFin

    KeyFin Well-Known Member

    5,264
    6,859
    113
    Nov 1, 2009
    My personal guess would be that you're not giving yourself enough time to recuperate between workouts. As others have said, you need that protein to rebuild after workouts...you'll just stay sore without it. Workouts + cardio + diet is the only way to go for permanent weight loss and you'll have to stick semi-close to that dietary lifestyle for it to stay off. I don't mean eating Wolverine's nutrition 7 days a week for the rest of your life, but out of his 5 meals a day, 3 or 4 of them need to be healthy.

    One other thing- do you stretch before and after workouts? Stretching helps get the blood flow in the muscles for faster recovery. It really sounds like you were making those micro-tears in your muscles in the gym and they weren't fully healing up before you went back. That's probably your wall. Another thing though could be that your exercises were too routine- it helps to do different types of exercises to work the same muscle groups. For instance, maybe curl with the nautulis machine on Monday, do regular bar curls on Wed. and then dumbell weights on Friday. All work the bicep but it's a different motion. Or if your arms are beat own from a tough workout, just get your push-ups in and skip upper body for a few days.

    It almost has to be one of the two though- not the right nutrition/stretching/recovery or not enough variety in your workout.
     
    Last edited: May 3, 2018
  7. Boik14

    Boik14 Admin Club Member Retired Administrator

    69,170
    27,683
    113
    Nov 28, 2007
    New York
    It is what it is man, everyones different. And we all process food differently internally
     
    KeyFin likes this.
  8. Boik14

    Boik14 Admin Club Member Retired Administrator

    69,170
    27,683
    113
    Nov 28, 2007
    New York
    Sounds like 1 of 3 things...
    The easy answer and imo less likely answer is that its an internal/medical issue. Im not sure how your diabetes plays in to it.

    Option B is your body cant push any further. Again, unlikely imo.

    Option c and imo most likely, is that your body is familiar with your routine. A few things/mistakes people usually miss.
    - People forget to breathe or dont know how to while lifting weights. You inhale when the weight goes up (or out) and exhale when the weight goes down (or in).
    - Your body eventually hits a wall when you do anything physically taxing. The way you break that wall is to shock the body a little. Change the order of your routine if you tend to do things in the same order.
    - As important as #2 people dont do things the right way. Most people who lift do their light weight set 1, maybe a slight increase in weight for set 2 and their heavy weight set 3. This is backwards. You do the most weight set 1 that you can do 10 reps with. Set 2 is 6-8 reps with that heavy weight. When you can hit 10 reps with set 1 and 2, its time to move up the weight 5-10lbs. Set 3 is a light to moderate weight you can do 10-12 reps with. Obviously you warm up first. But every time i go to a gym i see people doing it backwards.
     
    KeyFin and Unlucky 13 like this.
  9. Unlucky 13

    Unlucky 13 Just a Guy Staff Member Club Member

    20,410
    19,606
    113
    Apr 24, 2012
    Troy, Virginia
    Thanks for the tips guys. You're very likely right. My workouts aren't varried at all. Same cardio, 5-7 days a week. And when I lift (which I try to do three days a week) its always the same also.

    I do stretch well, both before and after. But my personal situation limits me in what I can do otherwise. I'm fortunate to own two different Boflex machines in my home, and I use them and take care of them. So those make up the overwhelming majority of my exercise. I'm a stay at home dad, and generally try to fit in 30-60 minutes of exercise in the morning every day around the same time while my daughter is watching TV.

    When I was younger, I would also do the same thing over and over. I'm a creature of habit, and can generally force myself to continue at something I dislike by just making a routine out of it.
     
    Boik14 and KeyFin like this.
  10. KeyFin

    KeyFin Well-Known Member

    5,264
    6,859
    113
    Nov 1, 2009
    That's exactly how I was trained to lift in high school as a freshman. The first set was 135- rip it out 10-15 times just to warm up. Then we'd jump to 185, 225, 250, etc. until your muscles are 100% burnt out. In my experience that's not the way to go at all for long-term gains.

    If you're looking to build pure strength, get a warm up set and then go with 70-80% of your max for 3 sets. If you're looking for definition, bench 30-50% of your max 4-5 sets with as many reps as you can handle. Also, each set should be within a minute of each other OR you should be hitting a different machine/exercise.....it is FAR LESS EFFECTIVE if you're lifting a set every 10 minutes like some folks do in the gym.

    Some days I'll stretch and knock out my 3-4 sets on bench press consecutively- other days I'll do one set and then hop to incline, flys, etc before I come back to do my second set. But either way, I'm barely catching my breath and doing something within 45 seconds to a minute. And if I feel too burnt out to go right then, that's always when I do my first set of crunches. Then I'm right back in my circuit.

    One more thing- I don't have a routine at all....I do what my body lets me do. If I'm sore or feel weak, I might do 2-3 sets slowly up/back to make each rep count as much as possible. It's a lot harder to go slow because it takes a lot more control, so you're doing less reps and getting a harder workout. If I'm feeling strong, then I might bang out each set faster with more reps. Just listen to your body and get the best possible workout each time.

    My average weightlifting in the gym is 20-30 minutes and I'll do 3x the reps of others there because I'm not socializing or stalling between sets. I'll start with 15 minutes on the treadmill though just to get mt heart pumping and then I'll end on a stationary bike as long as I can pedal. If I get a great workout in, that may only be 5-10 minutes....and that's fine if that's all I have left in the tank. I just listen to my body though and push as hard as I can.

    One last thing- I don't have a strict Mon/Wed/Fri lift schedule. If I'm feeling sore, I might go Mon/Thurs/Sun one week just to take the extra time to recover. The only thing that's certain is that I'm going to do cardio somewhere 7 days a week. For instance, we've had great weather this week and I've been working outdoors a ton pruning, weed whacking, raking, spreading bags of mulch, etc....so I only did upper body this past Monday. I don't feel like I've missed a beat though because everything's a little sore.
     
    Last edited: May 3, 2018
    Boik14 likes this.
  11. KeyFin

    KeyFin Well-Known Member

    5,264
    6,859
    113
    Nov 1, 2009
    Well, last month kinda sucked- I've been in the gym for six weeks now and I gained 2 pounds. I feel better, my back is much stronger and my t-shirts fit a whole lot better.....I've gained in arms/chest and lost in the waist. But the scale remains the same between 290 and 293. I've dropped 25 pounds and hit a brick wall, even though I'm up to 40-60 minutes of cardio per day (in 2-3 sessions) and still eating 90% clean. The only thing I cave on is pizza a few times per month and maybe a milkshake every 3-4 weeks.

    I'm trying not to get frustrated because muscle burns fat and I'm still obviously making progress, but my goal of 255 is starting to feel almost impossible now (my "ideal" weight is probably 235-240 since I've always been big/muscular). So I'm starting to think about supplements since so far I've done this 100% natural- any advice?

    I'm not looking for a quick-fix pill that will knock the weight off so I can go back to eating poorly- I'm definitely in this for the long term and doing things right. But I should be in the 280's by now and it's hard to stay determined when you're not losing anything. And I realize that I'm still making progress and that's a good thing....it's just frustrating as hell at the same time.
     
    Last edited: May 1, 2018
    Dol-Fan Dupree likes this.
  12. phinswolverinesrockets

    phinswolverinesrockets If he dies, he dies

    3,466
    1,116
    113
    Oct 31, 2013
    Houston
    Yeah, stalls suck. I had a week long stall a few weeks ago. To break it, I did a 48-hour water fast. So, that's 48 hours of nothing but distilled water (no food). It helps reset the body. Worked like a charm. Might be worth a try. Keep up the good work.
     
    KeyFin and Dol-Fan Dupree like this.
  13. rafael

    rafael Season Ticket Holder Club Member

    25,391
    26,071
    113
    Apr 6, 2008
    Hormones affect weight loss more than anything else. There was a study in the 50s or 60s. I think it was called the Minnesota Starvation Project. These guys were on 1500 calorie diets for 6 months will doing hard labor daily yet they often had stalls. About the half way point when these guys weren't losing any more weight (inexplicably according to the scientist) they were given a reward of a 2000 calorie day and immediately lost weight. We now now that hormone fluctuations, primarily insulin, cause the body to release or retain fat, water, etc. If you're stalled despite still doing everything right, then it's probably just water that you're retaining so don't get frustrated.
     
    Unlucky 13 and KeyFin like this.
  14. KeyFin

    KeyFin Well-Known Member

    5,264
    6,859
    113
    Nov 1, 2009
    That's extremely cool...and I think I stumbled into that by accident. I cheated a decent bit a couple of days last week and I somehow went down in weight instead of up. I was thinking that possibly my body just got tired of the same chicken and veggies so it needed that meatball sub, chicken wings and ice cream to shake things up.

    I'm starting to think that a cheat day (or at least cheating a few meals) is actually beneficial overall when we're talking long-term.
     
    Unlucky 13 and rafael like this.
  15. Unlucky 13

    Unlucky 13 Just a Guy Staff Member Club Member

    20,410
    19,606
    113
    Apr 24, 2012
    Troy, Virginia
    I was doing pretty well until the late summer, when I aggravated an injury. Then i spent about six weeks in the autumn Ill with a bad cold.

    The good news is that when I weighed myself today, I only gained 0.2 pounds since August! So, new year, back all in. I've been working out, but now I'll hit the diet and intake limits hard again.
     

Share This Page