Weights then Cardio or Cardio then Weights?
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[quote name='MN5']So when you have F'n'Cs you have to tell them to hold the F's ? <br />
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I absolutely love seafood. I'm sure I must be part maori without knowing it, well if Paul Tito can be then so can I ![/quote]Nah I have scallops or mussells. <img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':)' /> -
Depending on the type of training or weight goals you have will/should determine your diet.<br />
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If you want to basically build muscle then its going to be heaps different than someone that just wants to lose belly fat.<br />
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You basically have to decide which one you want to achieve. I've read a number of academic reports that suggest its fairly difficult to do both. Bodybuilders seem to know how to do it over a period of a year, getting huge muscle and then losing fat. But for 99% of us its not going to happen that way, and unless you can devote all your time to full time bb, then it simply won't happen.<br />
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I eat a lot of fruit and veges and nuts (walnuts, almonds, raw peanuts), and then get stuck into high protein stuff - lean red meat, eggs, chick peas, lentils, beans etc.<br />
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I very rarely eat pasta or rice. Potatoes every now and again. Essentially I get my carbs from fruit and veges.<br />
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I think if there were 2 things I'd recommend to anyone would be 1) write down everything you eat for a fortnight - this will astound you probably, but what it got me doing was reading llabels on all food and comparing it to other like brands etc. Its not calorie counting, but an awareness of what you are doing in order to change. 2) High intensity workouts involving weight resistance. Male or female, get on the dumbell full body movements reducing rest times in between supersets. Also get onto the body weight stuff. Do it at high intensity and for no more than 45mins a workout 4 times a week with other activities.<br />
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not to get all soppy but this stuff has changed my life -
[quote name='BartMan']Salmon or any other fish would suffice - Mrs bartMan is on the salmon, doesn't like Tuna either.<br />
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A training days diet - today's... with me working out in the morning.<br />
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6am - horley replace energy drink - a scoop in water before gym, then training.<br />
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then after training some protein shake thing - can't remmeber the name, 250ml low fat milk and banana in a blender - the banana and milk just new, have been having it with water until a few weeks ago.<br />
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10am chicken leg, 10 almonds, 185gm tin of tuna<br />
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12am 4 slices whole grain bread - vogels, tin of tuna, salad (makes two sandwiches with the tuna and salad etc) and piece of fruit.<br />
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mid arvo half cup yoghurt, 10 almonds, another pice of fruit<br />
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dinner is 185 gm chichen or steak or fish, 4 cups vege (no peas or corn).<br />
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late snack half cup yoghurt with scoop protein powder.<br />
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repeat...<br />
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non training days sees the morning shake replaced by a 6 egg omlette, which used to be 1 yolk and 6 whites, but is now 3 yolks and 6 whites.<br />
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at the moment soy sauce and chillinsauce salt / pepper etc and the like allowed to make food taste better, but in the lean down period that gets reduced too to stop water retention and all that shite - I don't listen to the reason why we have to do things when the trainier talks, I just do it because she says...!![/quote]<br />
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You haven't mentioned the turps at all. You have just forgotten this right? I mean you must have a beer now and then? Right? -
Cato, the last beer I had was I think with treat meal #2 at Lone Star Cafe in Tauranga. It was a Steinlager Pure, icy cold. That must have been ten weeks or so ago now <img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/sad.png' class='bbc_emoticon' alt=':)' /> <br />
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Thank god it is winter here, otherwise it would be impossible - mowing the lawns on a hot summer day requires, nay, [i]demands [/i]a beer once you are finished!<br />
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But in teh dim dark depths of winter, it is not so hard! -
[quote name='BartMan']Cato, the last beer I had was I think with treat meal #2 at Lone Star Cafe in Tauranga. It was a Steinlager Pure, icy cold. That must have been ten weeks or so ago now <img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/sad.png' class='bbc_emoticon' alt=':)' /> <br />
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Thank god it is winter here, otherwise it would be impossible - mowing the lawns on a hot summer day requires, nay, [i]demands [/i]a beer once you are finished!<br />
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But in teh dim dark depths of winter, it is not so hard![/quote]<br />
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In Winter you don't even need to mow the lawns cos they don't grow !!<br />
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Booze is such a bugbear of mine as well, mind you I may have a couple of solutions. Macs Spring tide and pure blonde. Both have around 70% less carbs than normal beers and while not the most outstanding drops are pretty decent. -
[quote name='BartMan']Salmon or any other fish would suffice - Mrs bartMan is on the salmon, doesn't like Tuna either.<br />
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6am - horley replace energy drink - a scoop in water before gym, then training.<br />
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dinner is 185 gm chichen or steak or fish, [b]4 cups vege (no peas or corn[/b]).<br />
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Bart, that sounds like an intensive meal plan. How long can you keep it up for?<br />
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What is the purpose of the energy drink in the morning? I thought it was better to lat off the carbs before a training for weight loss purposes.<br />
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4 cups is a shit load of vegetables. Why no peas or corn?<br />
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Thanks -
peas and corn very starchy=carbs.<br />
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No idea on the energy in the AM, jsut to fuel you up for training - is just one scoop, so like a couple of tablespoons of sugar I s'pose.<br />
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well, been what, 10 weeks or so now (I could check my arnold thread, but too lazy), and October 10 is 'showtime', so will let you know how long we can continue!!!<br />
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4 cups of veg once you cook them don't seem so large!! Sometimes do a half salad half vege thing too!! it's either veg or salad for your greens. -
[quote name='BartMan']Cato, the last beer I had was I think with treat meal #2 at Lone Star Cafe in Tauranga. It was a Steinlager Pure, icy cold. That must have been ten weeks or so ago now <img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/sad.png' class='bbc_emoticon' alt=':)' /> <br />
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Thank god it is winter here, otherwise it would be impossible - mowing the lawns on a hot summer day requires, nay, [i]demands [/i]a beer once you are finished!<br />
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But in teh dim dark depths of winter, it is not so hard![/quote]<br />
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There are several reasons to get thrown out of the front row union, but man - you have crossed the Rubicon now. -
Well congratulations then - I must say it seems to be going very well for you. Is the plan to continue after the comp or is it straight on the lash afterwards?
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I think three weeks after the comp are the nationals - so if those are qualified for, be straight back into training for 3 weeks. But the night of the comp, I am planning on visiign every hamburger joint in Wellington, before having the two beers that will turn me on my head!!
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Smal steps my man, small steps. Just ease yourself back into it and you should be ok <img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':)' />
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fuck no, once it is over - you are apparantly shagged, I am just going to eat the first thing that comes into my mind - at the moment it is breakfast cereals that I would kill for - a big arse bowl of cornflakes would go down a treat - it is weird! Mrs BartMan it is eggs on toast!!
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If the goal is weight loss then it should be weights then cardio. The idea is to burn as much glycogen, which is stored energy in the muscles, as possible before hitting the cardio. Once the body runs out of glycogen, it starts burning fat for use as energy. And you should be doing a minimum of 20 minutes cardio. One hour is ideal.
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Here's what I'm doing Sat and Sunday. If I want to increase the muscle while keeping getting fit, how should I structure the workouts? I'll resume going to the gym sometime in a month or two.<br />
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2 hour workout: 3 loops up and down the hill. Each loop includes 5 reps of a steep section at the front side, and 5 reps of a steep back section after reaching the top. All at max walking pace Then, I do some knee lifts (3 sets of
and some bicep curls with a squatting bar. Reps take 40m.<br />
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Longer hike 3-5 hours with a few knee lifts on the pull up bar at the end<br />
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I might do the same workout sat and sunday (and have the occasional longer 5-6 hour hike), extend it to 2 1/2 hours, and add on 30 minutes of weights at the end-continuous reps of squats, curls, bench press, knee lifts...and immediately drink protein drink and beef meal. Am 84-85kg at moment, want to get to 88kg with less fat -
I'm now on a three day revolving workout. 1. Chest/Back, 2. Legs/Core 3. Wednesday Arms, repeat with weekends off. 3 sets of 10, not including warmup which is the full circuit with 50% weight. Then onto the bike for cardio, 45 mins plus with H/R target of 75% maximum H/R - I'm 30 so that's around the 145bpm mark so I'm told. Saturday I just do the Cardio, Sunday off. <br />
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Quit the boozing (apart from a couple of lapses), eating low carb low cal and warily supplementing/replacing snacks with protein shakes. And I'm still on my liver pills - Milk Thistle stuff. <br />
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Dunno if I've ever mentioned it but a few years back I near on killed that with boozing - I had to do gluten free, no red meat, nothing but rice, chicken fish and veges and fruit. And some pills (that I eventually started throwing away...) from the quack that literally had me shitting anything I ate within 3 hours of eating. I lost 20kgs over 4 months, no exercise except the twiddling of thumbs for the playstation. Liver still screws with my metabolism, and I put a lot of that weight back over the last few years gradually.<br />
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Got a slight flu, oink, so had last night off because I felt like a half-burned matchstick. But this shit is working for me - losing my fat fluffybunny status at a good rate, toning up, raring to go for the boarding season which for me starts on July 11. -
I'm quite similar in some ways ( although despite all the boozing I used to do I haven't ever had liver problems ). Low carb eating is good to maintain the weight and I'm doing a chin up and pull up session a week for back/arms. Underhand then overhand a few days later. I do squats or deadlifts once a week. I'm alternating benching between close grip and normal grip, have to do less weights with CG obviously but burns the tris nicely !
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When I competed in bodybuilding I used to carb deplete then carb load. A week before competition, you cut your carbs way down, then two days before you go high carb and your muscles really fill out. Veins like garden hoses.<br />
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Bart, are they still doing that? It used to be the way to go when entering a competition. Not sure if it's still being done. -
yeah, you still carb deplete, dunno about the loading at the end - as I have said, leaving all that to my PT, she's a million times NZ champ etc, so if she says to eat rats droppings, rats droppings it is!!<br />
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I have veins popping out all over at the moment - down my quads even, feel like a freak, but loving every freaky minute of it!
