OS Weight Loss 2011

[Jonesy]

Re: OS Weight Loss 2011

Sounds like a very solid program Knight.

Leangains does go with BCAA ideally, but in his post he mentions this:

totally forgot about that, good post Pete. I honestly think this sort of thing (slight differences in supplementation etc) would probably make like at most 5% difference in the scheme of things. As long as you lift / exercise regularly, burn more than you eat and be consistent you can't go wrong.

Understood, lol. But for competition training, leaning out, etc. They mostly do a lot of high rep, lighter weights, focused smooth form to trim down. Then go into heavy weight sets to bulk up for a couple months, back to a few months of lighter to tone and trim down. Arnold even talks about it in a lot of his documentaries. Same with Dorian Yates, etc.

I was just suggesting to Pete cause he said he was in the 270 range and wanted to lean but still gain, thus you want to lean faster than bulk. You bulk faster than lean, your scale will lie to you and you will look "fatter" since you are not burning fat fast enough.

I been down that path before. Thus why I mentioned, I will do the leaning out, once I reach a desired level, I will switch to heavier pyramid style burns for a few months... then back to the lighter sets to lean the gains out again.

And yes Pete, if that is working for you, then by all means stick to it. I take the supplement route pre-workout since I do not want a caloric intake in my stomach. I am doing a different approach for insulin and competition styled dieting.

All good stuff man. While I do see the benefit of going heavy at times there are other benefits of going lighter weight and higher rep and that is that puts less stress on your joints / ligaments etc so the chance of injury is much lower and you can still get good results. I know so many guys who are constantly lifting to close to their max levels and they end up tearing pec's and biceps etc because they are always trying to go to hard.

[EnigmaNemesis]

Re: OS Weight Loss 2011

Sounds like a very solid program Knight.

totally forgot about that, good post Pete. I honestly think this sort of thing (slight differences in supplementation etc) would probably make like at most 5% difference in the scheme of things. As long as you lift / exercise regularly, burn more than you eat and be consistent you can't go wrong.

All good stuff man. While I do see the benefit of going heavy at times there are other benefits of going lighter weight and higher rep and that is that puts less stress on your joints / ligaments etc so the chance of injury is much lower and you can still get good results. I know so many guys who are constantly lifting to close to their max levels and they end up tearing pec's and biceps etc because they are always trying to go to hard.

You got it! All good stuff in this thread. Definitely one of my favorites on the forums. Major trick to gaining lean ripped mass... shocking and tricking the muscles... switching up workouts that work different groups of said muscle group, all the time!

And also the most important, the proper nutrition.

[roadman]

Re: OS Weight Loss 2011

Over the last 5 weeks, so, far, I've lost 17-18lbs. I took Matt's advice in here and signed up for reshapethenation.com. A trainer in the Phoenix area helped a guy several years ago lose 401lbs. They have you begin the program by wrapping your thumb and middle finger around your wrist. Mine don't touch, so, I'm a Endoshape, there are 2 other shapes in the program.

In the morning, they call it repping the state of Utah, Maine, etc...... and for 10 minutes you are working on your legs, stomach, arms, chest, back, glutes, etc.... for 4-5 days a week. They call that a metaboost. Also, you are given a interval training program and you can do any walking, treadmill, ellipical, or any cardio exercise for a duration of time. Mine is 45 minutes and they might have you go slow speed 3, high speed 8, for 30 seconds, 1 minute, 1 min 30 seconds all the way up to 2 minutes 30 seconds.

Really depends if you are having a high carb day or low carb day. They really mix things up nutritionally. 3 days low carb day, 1 day high carb day, 2 days low carb day, 2 days high carb day, etc...... Generally, they have you have your carbs in the morning hours.

I found it interesting they feel if you work the larger muscle groups, legs, backs, stomach, calves, glutes, etc....you will burn fat longer than burning fat working on your smaller muscles like biceps and triceps. One of the trainers proved it by wearing a heart monitor and the larger muscle groups stayed in the fat burning zone three times more than the smaller muscle groups.

The cost is $50.00 every 3 months and based on the results, I feel it's worth every penny towards my good health. Jonesy knows my situation well and I appreciate his support along with the many others here.

Not trying to plug the site, whatever works for everyone, we are all different. The trainer had a TV show in the early part of summer called Extreme Makeover. I didn't watch it and I don't know if it will be renewed.

[buckeye02]

Re: OS Weight Loss 2011

Ive actually gained 10 pounds since football season started. Beer + football food doesnt add up to lost weight.

[Jonesy]

Re: OS Weight Loss 2011

I found it interesting they feel if you work the larger muscle groups, legs, backs, stomach, calves, glutes, etc....you will burn fat longer than burning fat working on your smaller muscles like biceps and triceps. One of the trainers proved it by wearing a heart monitor and the larger muscle groups stayed in the fat burning zone three times more than the smaller muscle groups.

The cost is $50.00 every 3 months and based on the results, I feel it's worth every penny towards my good health. Jonesy knows my situation well and I appreciate his support along with the many others here.

Damn Terry that is all sorts of awesome, great job mate!!!

That point above about how much working the big muscles works your body so much more than the little ones is so true. Wanna really get your heart rate up and the sweat pouring? try doing a 20 rep ATG (*** to grass) squat set even with a low weight. Feels like your heart is going to bust through your chest!

$50 every 3 months for adding years to your life and improving the quality of your everyday existence sure seems like a bargain to me.

[Fresh Tendrils]

Re: OS Weight Loss 2011

I apparently have no jeans to wear this Fall. The smallest size I have is a 38 and I could fit another person in there with me. Bittersweet. I like leaning out, but damn I hate spending money haha.

[EnigmaNemesis]

Re: OS Weight Loss 2011

I apparently have no jeans to wear this Fall. The smallest size I have is a 38 and I could fit another person in there with me. Bittersweet. I like leaning out, but damn I hate spending money haha.

Running into this issue as well.

And as for above, working larger muscle groups also burns more calories than full fledged cardio as well on average. Since you are filling the muscle with more blood, as you are also getting the heart rate up. Only problem is you have to have rest days to heal the muscle groups, thus cardio included is great.

Thus why I do "seated leg tucks" or also called "scissor crunches" off the edge of a flat bench in between my weight sets, keeps the cardio/heart rate up big time, strengthens the core and lower back, and you can never really overwork your abs.

[UNC_Pete]

Re: OS Weight Loss 2011

I had that problem, but not to the extent I wanted. I was in a 48 waist jean, now I bought a $5 pair from old navy that are 42 but I could probably fit into a 40 right now. It will be sweet to be into a 38 as I was a 40-42 when I graduated high school.

[EnigmaNemesis]

Re: OS Weight Loss 2011

I had that problem, but not to the extent I wanted. I was in a 48 waist jean, now I bought a $5 pair from old navy that are 42 but I could probably fit into a 40 right now. It will be sweet to be into a 38 as I was a 40-42 when I graduated high school.

Good job man, keep up the great work!

And yes, Old Navy is great for those cheap "in between" clothes so you do not look like a slob wearing too baggy of pants or shorts. I did that for $10 shorts all summer.

Not the best quality clothing, but gets the job done without breaking the bank until you are where you want to be. Then I just donate as I lose.

[Jonesy]

Re: OS Weight Loss 2011

Yeah I just had to do the same for my work slacks. I had a heap of size 40 that fall off me and 36's are just too tight for me so I bought 3 pairs for like $30 of size 38's from target then once I hit 36 I'll go spend some money on some decent pants. I'd love to get to a size 32-34 eventually but that will take awhile plus I have relatively big quads so that could present a problem down the road as well.

[Fresh Tendrils]

Re: OS Weight Loss 2011

36 is fine for me. The last pair of pants I bought were suit slacks and they are "classic fit" 36.

[NDAlum]

Re: OS Weight Loss 2011

Well I'm getting back on things...

Current weight: 224
Goal: cut 14 lbs to get to 210
Then: bulk to 220
Then: cut 5 lbs to 215

I am in good shape but need to recompose a little bit. I am astonished I haven't fallen off more with my lifestyle choices lately!!!

I've eaten so bad...so many sweets...

[UNC_Pete]

Re: OS Weight Loss 2011

Good job man, keep up the great work!

And yes, Old Navy is great for those cheap "in between" clothes so you do not look like a slob wearing too baggy of pants or shorts. I did that for $10 shorts all summer.

Not the best quality clothing, but gets the job done without breaking the bank until you are where you want to be. Then I just donate as I lose.

Yeah, I hit up old navy often. The clothes may not last forever, but when your walking out with a few shirts and some pants for under $50, do you expect them to?

Since I've been lifting I can definitely feel the difference in muscle mass already. I am just working on regaining strength for now, I'll work on toning once my noob gains are done with.

[jeremym480]

Re: OS Weight Loss 2011

I'm off the wagon.

[Knight165]

Re: OS Weight Loss 2011

Well I'm getting back on things...

Current weight: 224
Goal: cut 14 lbs to get to 210
Then: bulk to 220
Then: cut 5 lbs to 215

I am in good shape but need to recompose a little bit. I am astonished I haven't fallen off more with my lifestyle choices lately!!!

I've eaten so bad...so many sweets...

Yeah...sure copy the fireman.
Typical P.O.

M.K.
Knight165