Bodybuilding.net - Bodybuilding Forum

Hi all,
my current weight is 111kg (244 pounds) and i need to get my weight down to around 95 kg (209) for my BMI to be below 30. i want to gain strength, without putting on mass, and burning fat at the same time. i need to pass a physical, but i need my BMI down befor i can do it. (i have intentions to put on mass later on, but i want to get a solid core 1st)

My current understanding (and workouts) is this > low - med weights with hi reps. im working on my upper body mainly, working with free weights doing mostly compound movements. My cardio is high, trying to do HIT on the tread, bike and rowing machines. ive reduced carbs, sugars and fats, eating salads, fruit, chicken fish and lean red meat. nothing processed (EATING LIKE A CAVE MAN).

Basically, my question is have i missed anything? Is there anything i can do extra, or that im doing wrong, to be on the right track.

Much appreciated,
Jason

I'll leave the weight loss questions to others. As for strength you've go it backwards. Low-med weights with high reps is a bodybuilding thing. Just think about it logically. If you want to get stronger then why would you lift light weights?

__________________

To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.



To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.
or
To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.


If you act sanctimonious I will just list out your logical fallacies until you get pissed off and spew blasphemous remarks.

We will need more info inorder to help. post up your daily diet, what you eat and at what times.

post up your workout, what you do and when you do it. the more details the easier it will be to critique.

__________________
I don't do this for my family, my friends, women, accolades, pride, or ego. I do it for me and no one else, its just part of who I am.

Same comment as hrdgainer....put up the diet (foods, amounts, times) its the most important thing when dieting IMO and of course it would be nice to see your routine for weights and cardio

Ok, ill try my best. one thing you should note is that my diet and exercise routine at present is average, and broad in the sense that i dont do exactly the same every day. (i think thats half the problam)

My diet for most days consist of:

8am. about 50g musli and a piece of fruit w/ skim.

10.30 - 11am. an apple

12-12.30pm. salad (mostly green leafy),& grilled chicken breast, or, grilled fish, or, salad 6" roll w/o cheese from subway

3pm. coffee, white (skim) with sweet'ner.

6.30 7pm. varies, but generally includes veges (steamed - cauliflower, broccoli, carrot, potato, beans and peas) and meat (mince balls, chicken, veal, t-bone steak)

9.30-10pm. sometimes another coffee (about 2 days a week for this one.)

Throughout the day i drink about 4 litres of water (1 gallon)


Now to my routine in the gym. i go there at about 9.30am.

10mins bike, moderate pace
Strech major muscles (quads, calves, hams, neck, lower back, tricept)
15-20 (try to push to 20 when i can) HIT on bike. (20sec 90%, 40sec 60% ect...)
30mins treadmill @ 60% (around 6km/hr)
5mins rowing, cooldown.
Strech

as far as weights go, i dnt do anything specific, i realy dnt have a clue in this area.

For weights you could start off with basic compound movements. Examples would be Squats,Deadlifts, and Benching. Since you are unsure on what to do with all the other exercises if you start with these you'll atleast be working a lot more muscle rather than doing just bicep curls. If you do say squats one day either do them first before your cardio or go to the gym two times a day once in the morning for your cardio and once in afternoon or when ever you have time for you weight lifting. I'm sure others can give you tips with the weights to.

Ok this diet definately needs some work. First lets look at your goals, you are looking to drop a significant amount of wieght (30lbs).

To do this we will need to keep a close eye on your caloric intake. To keep it simple, you will want to track your macronutrient intake (protein,fat,carbs). I would start off rather high for each of them ... in the range of 220g Protein, 200g Carbs, 70g Fat. This will give you about 2200 cals per day. This may seem like a lot of food when you look at it, but you are basicly starving yourself right now. The point is to gradually lower your carb intake as you thin out, then your fats, but never protien, so your body doesnt go into a starvation mode, and shut down fat burning.

Now it is important to eat atleast six times a day, spaced as evenly as you can. you will want to break your meals into even portions also,every meal needs protiens/carbs/fats (you may want to drop carbs after 8pm to stop from storing them as fat) , this will keep your metabolism burning. It is important to note that coffee is not a meal, and fruit isnt either. Alot of people will disagree with me here, but I think fruit all together is a bad idea when dieting. Fruit is comprised of sugar, and I am not fond of eating sugar when trying to lose fat. It may be a good treat here or there, but multiple pieces a day is a bad idea. The only meals that should leave out a

Depending on how quickly you want to drop this wieght there are some more extreme options, but I dont recomend them unless you are in a real bind. If you need more info just ask, we can help you break this down even further if need be.

thats helpful, i do have some questions.
By 200g of carbs, thats all carbs inclusive, but more complex prefered?

What do i eat instead of fruit in the middle? salad?

ill think of more questions soon,
thanks, i realy appreciate the help.

oh, one more question,

in reguards to weights, my understanding is that if i lift heavy weights, low reps, it will damage tissue, in turn rusulting in repair and increased mass. am i right? is so, i will have to wait for a while, as i need to get my overall body mass down first, it is my major concern in the short term.

FYI, im studying policing and need to get my BMI below 30 to continue training. if i dnt do it now, may have to wait another 12 months b4 i can continue (the missus will kill me )

yes 200g carbs is for the whole day. You want to eat low gi carbs like whole grain breads, cereals, oat meal, ect. You want to stay away from bleached flower and sugars of all kinds. This will keep your blood sugar stable through the day.

I would say there is no such thing as a "middle meal" each meal should have the same macro breakdown for the most part. (36g Protien, 33g carb, 8g fat) for six meals a day. The carbs will slowly decrease as you thin out, and if hunger becomes a serious issue we can up the fat some what. the only exception will be if you plan on eating late at night. I would take in No carbs for atleast 4hrs before bed.

Now for the wieght training part. Your right, lifting heavey ass wieghts for low reps is best for strength. But because of your situation, and the ridiculous BMI your being tested on, we need to stay away from that. I would use high rep, full body workouts 2 - 3 times a week. This will improve your overall fitness level, preserve some muscle mass, and help burn fat. you may want to look at my journal in my signature, thats what i've been doing for almost two months now.