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Ok, time to get my act together, cardio and diet-wise!!!

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Old 03-01-2009, 10:47 AM   #1
dougz
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Exclamation Ok, time to get my act together, cardio and diet-wise!!!

Hmm..

I'm noticing my gut is getting pretty big.. :(

Time to quit being so loosy-goosy with my diet and cardio..

Can you help a brother out?

Those that have read my journal will know I've gone over this all before, but please, let me rehash this and get it straight for good and all..

I read the sticky on high intensity cardio, and I want to incorporate
Interval Build-Up Running (IBUR) into my routine..

I figure running outside? Maybe some elliptical machine in the gym? Running up and down bleachers at the skating rink?

Any others you can recommend?

Should I bother with low intensity runs/walks?

I had been going for 3 mile walks with a 40lbs pack once a week (Or so.. Like I say, I've been pretty lax).

I do 10 min of low (6mph) intensity running before each WO (every second day) as a warm up..

Some background:

I've been doing the Starting Strength for a while now..

Squats, bench, military press, chinups.. I'd like to say deadlifts, but I suck at them.. :(

Like I say, I try to work out every second day, and just take 2 days off when I feel I need it..

I'm 35, 6'3", 230lbs..

I haven't measured my body fat for a while, but it's gotta be around 22-23%..

I tried drinking 8 glasses of water a day, but it just made me piss like a race horse all night, so I figured a good night's sleep was better for me.. I just drink when I'm thirsty, always water.. OJ for a treat..

When I'm true to my diet, it's 30% protein, 40% carbs, 30% fat.

I won't spell out what I eat, but like I say, when I'm TRUE to my diet, it's the good stuff.. No sodas, sugars, white bread, bad fats (fats all come from olives, peanut butter, nuts)..

I TRY to eat at least every 4 hours (I dunno how the hell I can eat every 2 hours, but will try to make it every 3 hours, at least)..

But how many calories should I be going for a day?

This is a big question for me.. Maybe the MOST important of all..

Like I say, I've been lax in this area as well..

Sometimes I'll eat 3500 cals a day, some days only 2200..

SHOULD I be mixing it up, or aiming for the same totals each day?

With me doing strength training every second day, and HIGH intensity cardio for 15-20 minutes every day in between, what number should I be hitting to get lean without sacrificing too much muscle gain?

I want to be able to see some abs under the blubber! :(

Again, sorry if this is a rehash of what I went over with some of you in my journal, but I want to get some fresh eyes on this, and hopefully fresh comments from the same blokes (just don't flame my blundering ways too badly please!!)..

Thanks for reading!!!!!!!!!!!!!!!!!!!!!
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Old 03-01-2009, 11:49 AM   #2
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I figure running outside? Maybe some elliptical machine in the gym? Running up and down bleachers at the skating rink?
All Good things. How often are you going to do this ?

Quote:
Should I bother with low intensity runs/walks?
Yes

Quote:
I tried drinking 8 glasses of water a day, but it just made me piss like a race horse all night, so I figured a good night's sleep was better for me.. I just drink when I'm thirsty, always water.. OJ for a treat..
Get over it. You have to drink water. And 8 glasses is not enough . If you find yourself waking up to much then maybe cut the water off at 7pm ( or whatever time ). With your stats and exercise you should be taking in at least 1.5 gallons ( 6L) .

Quote:
When I'm true to my diet, it's 30% protein, 40% carbs, 30% fat.
Try increasing your protein and decreasing your carbs. 40-20-20. This might help , but you might have to play around with it for awhile to see what works for you.

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But how many calories should I be going for a day?
With the information you have given I have your calorie maintaince at 3430. So you will want to lower that . If you do 500cals a day lower that is 3500 cals total for the week which is equal to 1lb of fat.

So eat 2930 cals. This is just best guess. If you do this ,be sure to make it as accurate as possible. WEIGH YOUR FOOD and WRITE DOWN EVERYTHING YOU EAT. Then in a few weeks or month drop your calories some more.

Eating every 4 hours is fine , there is no magic number when it comes to time. If you can do 4hrs do 4hrs.

Quote:
SHOULD I be mixing it up, or aiming for the same totals each day?
If I was you I would do it the easiest way possible (KISS) . Get set up on a schedule and make it a habit. If you do the same thing every day for a long enough time it will become habit. Soon you will enjoy ( ) weighing your food and you will find that you HAVE to write everything down. It's a basic system.

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Old 03-01-2009, 12:20 PM   #3
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All Good things. How often are you going to do this ?
Like I say (or thought I said), on my off days, so 2-3 times a week..

Quote:
If you find yourself waking up to much then maybe cut the water off at 7pm
Hmm.. Ok.. :(

Doesn't seem to make a difference when I cut myself off, though..

Should get checked out for diabetes (gulp)..

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Try increasing your protein and decreasing your carbs. 40-20-20
My math isn't great, but it looks like I'm going to have to add another 20% of something to get the 100%.. LOL

But I hear ya..
Quote:
So eat 2930 cals. This is just best guess. If you do this ,be sure to make it as accurate as possible. WEIGH YOUR FOOD and WRITE DOWN EVERYTHING YOU EAT
Got it, thanks..

I was on that zone diet when I wasn't being sloppy, and have plenty of recipes where it's broken down, and I was writing it all down at fitday.com .

That's 2930 with the cardio on my off days (15-20 minutes of HIGH intensity) accounted for, right?

If I DO do some low intensity stuff (walking with the pack, for example.. Once a week?

Quote:
If I was you I would do it the easiest way possible (KISS)
Yeah, I just remember reading somewhere that your body got used to the same cals each day, and that to keep losing fat you had to throw some curves in.. 3000 cals one day, 2700 the next, etc..

But I guess that's only for when I get into a rut..

2930 a day it is..

Thanks for the feedback.

I'll get measured and get my body fat calc. again..
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Old 03-01-2009, 12:31 PM   #4
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I really should double check what I write before I send it.

Quote:
Doesn't seem to make a difference when I cut myself off, though..

Should get checked out for diabetes (gulp)..
I wouldn't think you've got diabetes. But I guess it wouldn't hurt to get checked out. I wake up at least once if not twice to go . Water is very important so don't be shy on it.


Quote:
My math isn't great, but it looks like I'm going to have to add another 20% of something to get the 100%.. LOL
Sorry , yup add 20 to your fat. 40/40/20 (p/f/c) But do it anyway you want to.


Quote:
That's 2930 with the cardio on my off days (15-20 minutes of HIGH intensity) accounted for, right?
Just keep it the same no matter what . Everyday all day.

If you WANT to make them different. Then have the 2930 on weight training days and go less on cardio days.
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Old 03-01-2009, 12:42 PM   #5
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Ok, thanks man..

I WILL get the diabetes angle covered, as sometimes when I drink sweet stuff, like banana or chocolate shakes (with whey protein added of course.. The cocoa powder I sweeten with fructose), I have to pee after like every 20 minutes for a couple hours after..

Weird..
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Old 03-01-2009, 02:53 PM   #6
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Here's an example of how I was eating on a daily basis and breaking it down, before i fell off the wagon:

Blueberry shake

(2 cups of blueberries, 1.5 scoops of protein powder, 1/8 cup of walnuts)

Chocolate shake

(1tbsp peanut butter, 1 tbsp fructose, 2 tbsp cocoa, 35g whey, 1 cup of milk)

Fruit Salad

(1.5 cups 1% cottage cheese, 1 cup of grapes, 1/8 cup of walnuts)

Oats

(1/8 cup of ground walnuts, 1/4 cup milk, 1/2 cup oats, 1 cup of 1% cottage cheese, 1 tbsp brown sugar)

Omelet

(4 Egg whites and 1 whole egg with 1 1/4 cubic" of cheddar, 1/4 cup salsa,1 tomato, and 1 orange)

Yogurt shake

(1/2 cup of frz. strawberries, 3/4 cup of yogurt, 1/8 cup of walnuts, 1 tbsp of fructose, 35g of protein powder)

Post WO shake

(30g of whey protein, 70g of waxy maize)

CAL: 2750 Protein: 226g. Percentages: 44% C, 33% P, 23% F


Jesus.. That's alot of meals.. And I'd STILL be shy 200 cals..

I'd better start getting up earlier.. LOL

It was easier on night shifts, when I'd be up all day and then till 6am..

Harder the first day off when you don't get up till 11-1pm..
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Old 03-01-2009, 02:57 PM   #7
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Lot's of shakes in there . Try eating real food. Ground Beef , fish , chicken , eggs , brown rice, sirloin , etc...
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Old 03-01-2009, 03:08 PM   #8
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Yeah, I'm pretty lazy when it comes to cooking.. LOL

The shakes were more in between meal snacks..

But I'll work on it..
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Old 03-01-2009, 03:29 PM   #9
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Well your going to have to change. Start cooking. Being lazy in no excuse if you want to lose weight.
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Old 03-01-2009, 03:34 PM   #10
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When I cook I cook for the whole family..

Impossible then to figure out how much of what I'm getting with most recipes..

And the ones you can do that with suck pretty bad, or need a bunch of different ingredients..

But I'll look for some more recipes on this site..
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