PH Transformation Winter Thread 2012 - Chat

[Hoofy]

theshrew said:

As long as your growing that's the main thing.

Now I've upped my calories I've noticed I've changed the muscles seem to be fuller maybe slightly bigger. Lifts have all gone up apart from my rubbish session last Friday. It would be great to get bigger but I don't want to be fatter than I already am.

Yeah, just theorising I guess. Wondering how things would go had I taken a different path, made different choices a year ago.

[Jimbo NW]

How much is too much?

Currently doing 7 sessions over 5/4 days consisting of 4x fasted cardio and 3x weights.

I feel great in honesty though have developed a slight caffeine dependency!

[Hoofy]

This lass lost weight without CV work... just lifted heavy.



(Or so her fiancé tells me.)

[Hoofy]

Ordinary_Chap said:

I think I know who that is. Is her other half Papa?

She clearly lifts weights from the superb shape of her muscles.

His first name is Matt. They're from Bristol IIRC.

I think it's great encouragement to know that you don't have to do any CV. Imagine what a bloke with a similar training schedule would look like (ie having more testosterone).

[Hoofy]

Ordinary_Chap said:

Yeah I know of them, although I don't know them personally. He contributes a lot from what I can see.

The truth is, if diet is great and lifting often there is no need for CV other than for its health benefits. I know lots of people who are ripped and do zero CV and I've done it myself.

It certainly makes sense. If you're being very careful with your eating (on many levels) then introducing lifting into the equation will help with recomposition. If, on the other hand, you're eating whatever you want, then lifting won't help and you'll still need to exercise like crazy.

I think my mistake of 2012 was thinking that I needed to do CV even though I was monitoring/logging my food intake 90% of the time.

[theshrew]

I quite enjoy both CV and Weights which i why i do both.

Ive been doing less running but doing a circuit class the last few weeks. I always had the impression these were for women tbh but thats defo not the case. Great fun , its been slightly different everytime ive been and its dam hard.

[anonymous-user]

Guys, I have one question. I mentioned my plan in the pervious page but one thing I'm not sure about is my calorie intake. Right now I'm 79kg, 5ft11 and at a happy weight, however my body fat is slightly too much. I think around 20-25%. I do 15 mins of HITT on the treadmill and then around 1 hour of weight training. I'm definitely seeing muscle gains and some definition is coming up but the fat burn is slow, specially around the abdominal area with the belly and love handles. Due to this I'm not sure of my calorie intake, I'm currently under maintenance level and eating clean but I'm not sure if I'm doing the correct thing.

[Hoofy]

Work out your TDEE (google it) then subtract 10-15%. That's your daily target. If you go a lot less than your TDEE eg 1000 calories a day, it'll work initially but you'll probably encounter problems with further fat loss like most yoyo dieters. The body is great at avoiding death. Slow but sure wins the race.












Of course, you could try supplements but I've not experienced them.

[anonymous-user]

Hoofy said:

Work out your TDEE (google it) then subtract 10-15%. That's your daily target. If you go a lot less than your TDEE eg 1000 calories a day, it'll work initially but you'll probably encounter problems with further fat loss like most yoyo dieters. The body is great at avoiding death. Slow but sure wins the race.












Of course, you could try supplements but I've not experienced them.

Thanks, my target is 2550 cals, right now I'm taking about 2000 cals a day but before I started my weight training I was taking 1600-1800 cals a day and I managed to lose 10kg's from november till xmas.

I just think I need to be more patient

[Hoofy]

DoodoolTala said:

Thanks, my target is 2550 cals, right now I'm taking about 2000 cals a day but before I started my weight training I was taking 1600-1800 cals a day and I managed to lose 10kg's from november till xmas.

I just think I need to be more patient

Did you notice a loss in muscle mass back then?

I'm guessing what happened was that prior to dieting, you were eating "decently" so your metabolism was happily going along at a reasonable rate and you were slowly getting heavier, then when you suddenly reduce the intake by 1000-1500, you get an initially good loss because your metabolism is still going along at its normal rate but you've cut down on the intake. The body slowly adapts and reduces its metabolic rate partly due to survival mechanisms and also a reduction in lean body mass. And so you're at a point where you have a lower rate and wondering why you're not losing as much as before.

Now that you're eating more and lifting, your MR is slowly increasing. It will take time, though. Consider that if you ate 3000, you'd put on weight, so perhaps you're burning as much as you're consuming but eventually, you will burn more than you consume but you'll be able to eat more. 3. Profit!

IANAD. This could all be bro-science.

[anonymous-user]

Hoofy said:

DoodoolTala said:

Thanks, my target is 2550 cals, right now I'm taking about 2000 cals a day but before I started my weight training I was taking 1600-1800 cals a day and I managed to lose 10kg's from november till xmas.

I just think I need to be more patient

Did you notice a loss in muscle mass back then?

I'm guessing what happened was that prior to dieting, you were eating "decently" so your metabolism was happily going along at a reasonable rate and you were slowly getting heavier, then when you suddenly reduce the intake by 1000-1500, you get an initially good loss because your metabolism is still going along at its normal rate but you've cut down on the intake. The body slowly adapts and reduces its metabolic rate partly due to survival mechanisms and also a reduction in lean body mass. And so you're at a point where you have a lower rate and wondering why you're not losing as much as before.

Now that you're eating more and lifting, your MR is slowly increasing. It will take time, though. Consider that if you ate 3000, you'd put on weight, so perhaps you're burning as much as you're consuming but eventually, you will burn more than you consume but you'll be able to eat more. 3. Profit!

IANAD. This could all be bro-science.

Tbh I hardly had any muscle mass as I had stopped lifting for over a year prior to the diet and I lived on a unhealthy diet with hardly any exercise. So far my gains are good. I'm taking the right amount of protein in my diet and also at the same time taking impact whey isolate, creatine and BCAA. But yeah your explanation makes sense.

[Hoofy]

I wonder. Yet again. (Feel sorry for my gym buddies!)

I appear to be growing once more. At some point, it will falter and I guess I'll have to increase my intake again. I guess that at some point in future if I want to reduce BF% then rather than reduce calorie intake and risk reducing protein intake, doing more cardio would be a better approach thus reducing the total calories available without reducing protein intake?

[theshrew]

From what ive read people have different opinions on that. I suppose its just whatever works for you.

The one thing people tend to do is keep your protien high 1-2g per lbs body weight. Just work the other marcos around that to meet your calories requirement.

[Hoofy]

Tell me about the other opinions?

[theshrew]

Everyone seems to cut in different ways. Some Keto, just lower carb intake, lower cals or just add in cardio. Then for the cardio people do different things to get the results. Think its a case of finding what works for you.

Just keep the protien up so you keep muscle loss to a minimum. Thats the way i see it anyway not that anything i do seems to work lol.

Id imagine Lee will be able to help more as hes actually done it rather than just read about it.

[Hoofy]

Ah yes, but they are all to certain extents the same. If you go keto but eat 5000 calories a day, will you lose weight if keto normally works? I recall OC saying that when people were putting on weight whilst low carbing it was simply because they were eating too much. So if you eat too much, you put on weight. What's new?

As for protein, yes, I can't imagine if I cut protein down to 10g a day that I would maintain muscle mass.

[theshrew]

Yeah its pretty all down to calories and the marco split how you make them up. If i remember correctly i think a split of something like 40%P 40%C and 20%F is quite a common split people aim for.

[Hoofy]

I'm not convinced about the need to worry about macro splits. As long as your calories are down and your protein is up, the rest about carbs and fats will be argued until the end of the world. I guess that's how they burn excess calories. "Arguing on internet for 30 minutes"

[Hoofy]

I started a st storm on MFP. Being skinny fat once upon a time, I said it makes you look fine clothed but rubbish naked. A whole load of hungry women seemed to take offence to that. Apparently, "skinny fat" is a shaming word. Touchy.

Actually, it's all your fault, OC. You called me skinny fat about a year ago. I am belatedly offended!

Edited by Hoofy on Monday 18th February 21:45

[Bolognese]

Nearly had a horror at the weekend.. I got myself a squat rack last week for my home setup. (will post pics in the home gym thread)

I have never really done free squats before as all the gyms I have been too only have smith machines. So, legs on Sunday - did a few squat warm up sets then put 100kg on the bar which would fine for me on a smith machine. All felt good on the first set to 10 then I tried another set and got to the bottom part of the 8th rep and my legs decided that was enough - fk off. I managed to lean forward and drop the weight in front of me. Somehow it didn't take my head off! So I cleaned my pants and continued the workout

Lesson learned, being stuck at the bottom of a free squat is rather scary