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Fat Loss discussion on I need some advice., within the Bodybuilding Forum; I'm pushing roughly around 265-270 LBS, and in order for me to get into the USAF I need to get ...


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Old 11-13-2008, 12:22 AM   #1
Cody Ryan89
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Question I need some advice.

I'm pushing roughly around 265-270 LBS, and in order for me to get into the USAF I need to get down to 200LBS. I was wondering if somebody that has knowledge on some lifting/cardio training that I can do so I can drop my weight down. Any help that you can offer is greatly appreciated, thanks alot.
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Old 11-13-2008, 06:50 AM   #2
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check out the fatloss and nutrition forums....and read every stickied thread. loads of info.
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Old 11-13-2008, 10:33 AM   #3
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What are you doing now?
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Old 11-13-2008, 11:09 AM   #4
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If you could give us a break down of your current diet and training program, and an idea of how long of a time period you have to get down to 200lbs, we can give you much better advice.

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Old 11-13-2008, 05:20 PM   #5
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Alright as of right now I am on a 1500 calorie diet, no carbs. And as for the amount of time I have really no set given time I need to be down to 200. They just gave me those guidelines. The diet part isnt the hard part for me, I just cant put a lifting and cardio routine together to follow, I've never been good at putting 1 together.
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Old 11-13-2008, 05:57 PM   #6
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First thing is up your calorie intake. 1500 is way to low. How long have you been eating 1500 cals for ?

At 270 you should be taking in atleast 3500 cals (That's 13xbw) and you should still lose weight.

Depending on how long you've been at such a low intake you might need to go above maintaince for awhile just to get things moving again ( thyroid ) . But start with the 3500 and see how things work. If you still keep the carbs out and take the fat/protein to a 60/40 you should still lose fat.

Just my opion

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Old 11-13-2008, 06:51 PM   #7
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I just started maybe 2 or 3 days ago. It hasnt been something thats gone on for too drastically long.
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Old 11-15-2008, 07:37 AM   #8
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Talking Question...

Have you also been evaluated via Tape Test?

I'm don't know about the Air Force... but I was in the Army, and according to the Army Physical Fitness Standards for weight, I also was supposed to be around 200 pounds. However, a lot of soldiers don't fall under the general weight classifications, so they go to the tape test. They measure your neck and waist, height and weight. Then, via a mathematical formula, come up with your estimated bodyfat percentage.

I never passed the weight chart standards, but At 26 years old, 6ft tall, 230 pounds, 18 inch neck, 38 inch waist, I always passed the tape test, so it was never an isssue. FYI, on the tape test, the larger your neck, the better.

I suggest talking with your recruiter or ROTC commander to see if you fall in their tape test guidelines. If you don't... then focus on those #s rather than your specific weight. When you go to basic training, you are going to need all the strength and endurance you can get, and if you focus on loosing too much weight vs loosing body fat, you might loose valuable muscle thus hindering your ability to perform your best in Basic Training.

Good luck... the US Military, (any Branch) is a great place to be... I've been out for 10 years and I still miss it.

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Old 11-15-2008, 07:52 AM   #9
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I'm not qualified to suggest a program, but I'm thinking about trying Complexes after I finish with my 5x5.

Read the stickies by EricT and Chinpiece about Complexes, do some quality research, then get qualified advice on whether they're right for you, your experience and your goals...

Also, here's a copy&pasted article from Mr. Cosgrove

Complexes for Fat Loss
by Alwyn Cosgrove

A Better Way
I'm a huge believer in using the "alternating set" system when training. For time management reasons, I tend to do exercise one for a set, rest 60 seconds or so, exercise two for a set, rest 60 seconds or so, and continue. This allows me to increase work density while still getting "true" rest.
In other words, I perform a set of squats, rest 60 seconds, perform a set of push-ups, rest 60 seconds, and repeat. So, in effect, I've almost tripled the rest period between squat sets (60 seconds plus time taken for push-ups plus 60 seconds) as opposed to using a straight set system. And for fat loss training, it's unparalleled.


However, the biggest problem or complaint I get from clients who use commercial facilities is that it's really hard for them to tie up two pieces of gym equipment at peak hours. I have my own facility, but I realize this can be a real problem elsewhere.
So I started experimenting with a few things — doing dumbbell lunges and push-ups for example, or step-ups and dumbbell bench presses — where I could use one set of dumbbells and one piece of equipment.
It was an okay compromise, but it started to somewhat limit my exercise selection. And to be honest, it still had the issue of people working in and possibly disrupting your rest periods.
So I went a step further. What if I created a fat loss or conditioning program based around one piece of equipment — where you stayed in the same spot, using the same load for the entire duration.
So I tried it. At first it was awkward, but after reading Steve Javorek's stuff and talking with όber-strength-coach Robert Dos Remedios, I started to implement different variations of combination lifting. I just hoped that it would work as well as alternating sets for fat loss and conditioning, or at least close enough that it wasn't too much of a tradeoff.
As it turns out, it worked better! In fact, it worked so well that it became a cornerstone of my conditioning programs with several athletes.

The Definitions
Now I'm not the first person to ever use complexes. But after talking to Dos we couldn't find any formal classification of what constituted the difference between combination lifts, hybrid lifts, and complexes. So we felt the need to define the term:
Combo lifts are broken down into three categories:
1. True Combinations: This is when two or more lifts are done together with a distinct pause between each. (Still, never put the bar down.) Example: Power clean + front squat.
2. Hybrids: In this category, there's no pause or separation between the lifts. The movements flow into one another. In fact, the previous movement sometimes isn't completed before the next starts. Example: Front squat into press.
3. Complexes: Still doing two or more exercises and still not putting the bar down, only now you complete all your reps with one movement first, then complete all your reps with the next movement. Example: When combining a squat with an overhead press, perform 5 reps of squats first, then 5 reps of overhead press without dropping the bar.
So why do they work? Well, quite honestly, it's because they're hard as hell! A five-movement complex x 6 reps has a total volume of 30 reps per set! But rather than do a 30-rep set of one exercise (and have to use the pink dumbbells), you're only doing 6 reps before changing the exercise, so you can stay (relatively) heavy.
At only 100 pounds, that comes out to 3000 pounds of total work per set. Do four sets with about 90 seconds rest between sets and you'll have moved 12,000 pounds in about eight or nine minutes.

Using Complexes
• Combo lifts are great for those who lack equipment or space. They can make good warm-ups, or can be used for metabolic work or for in-season athletic training because they're time efficient.


• If you want to try combos, use familiar movements. Don't put unfamiliar exercises together.
• The weakest exercise in the sequence determines the load you'll use. Don't use exercises like triceps kickbacks because the small load required is too limiting for the other movements in the combo.
• Use exercises that flow well together. Performing a deadlift to a Romanian deadlift to a high pull flows very well as the end point of one exercise overlaps with the start point of another exercise. Doing back squat to floor press clearly doesn't flow.
Easy rule: If you have to re-grip the bar or adjust your grip at all, it has to be seamless and easy; otherwise the complex breaks down. The key is to be sensible. You can't do a hybrid of deadlifts and curls for example — the difference in loading is too great.
To summarize, here are the four main reasons to consider combos or hybrids:
1. Time / Space / Equipment
Small facility + large group
Lack of equipment — Got dumbbells and/or barbells?
Only have your clients or athletes for limited time periods or sessions per week
2. Increase Training Volume
Add volume to your Olympic variations
A five-movement complex x 6 reps has a total volume of 30 repetitions per set. At only 100 pounds, this comes out to 3000 pounds of total work per set!
3. Change-up: Break-up Monotony (this is more for athletes)
Long in-season cycles
Off-season loss of focus
Break-up a long microcycle phase (i.e. hypertrophy, high volume)
Unloading phase
4. Metabolic / Conditioning Effect
Increase work demand, use more muscle groups
Increase caloric expenditure in fat loss programs
Increase EPOC/Afterburn effect massively
Increase work capacity
Complexes for Fat Loss
Be warned, these are pretty grueling. Perform the complexes at the beginning of your workout when you're fresh. They'll elevate metabolism beyond anything you've ever experienced before.
The most frequently asked question about complexes is how much load to use. Remember, it's a metabolic stimulus, not a strength or hypertrophy stimulus, so be conservative. MMA pro David Loiseau uses only 85-95 pounds when doing the complexes I prescribe for him.


Now don't go too light either. A good "Cosgrove rule of thumb" is that if you're not questioning why in the hell you're doing these exercises, or convincing yourself that twice around is enough, you're not going heavy enough.

The Workout
Let's get into it. Perform each complex once per week for four training sessions per week. Use the following progression:
Week One: 4 sets of 5 reps of each — 90s rest
Week Two: 5 sets of 5 reps of each — 75s rest
Week Three: 5 sets of 6 reps of each — 60s rest
Week Four: 6 sets of 6 reps of each — 45s rest. Then puke.

Complex A
Bent Over Barbell Row
Hang Clean
Front Squat + Push Press Hybrid
Jump Squat (bar on back)
Good Morning


Complex B
Romanian Deadlift
Hang Clean + Front Squat + Push Press (combo lift — perform one rep of each in series)
Reverse Lunge (alternate legs)
Complex C
Deadlift
High Pull (onto toes)
Squat Clean (clean the bar from the hang and then drop into a full squat on the catch)
Military Press (strict)
Jump Lunges (switch legs) — Insert my evil laugh here!


Complex D
Jump Squat
Squat
Squat and hold for 10s
Military Press
Push Press
Squat and Press (combo lift — perform one rep of each in series)
Note: Try to work all exercises at a speed of 1-2 reps per second.

A Final Warning
This isn't for the faint-hearted or deconditioned. It's not a beginners routine. If you're coming back from injury or illness, don't try this program yet. It's brutal.
But if you follow this routine for four weeks you'll see a very significant improvement in your conditioning and a massive drop in your body fat!
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Old 11-15-2008, 10:07 PM   #10
Cody Ryan89
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wow pimpsticky, that looks like some hardcore stuff. I'm definetly gonna give that a try, and ill pm you after the 4th week, and tell you how i did.
thanks alot, much appreciated guys.
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