Weights vs Cardio?

https://www.bodybuilding.com/fun/best_12_week_fat_loss_plan.htm

This is a great article.
If you want to make real progress, you have to be serious about it and look at it scientifically and create a proper plan about how you get from where you are currently to where you ultimately want to be. Your body is complex organism and if you want real results then you have to be serious about achieving them, much more serious than vague and half-hearted "I need to watch what I eat" half promises to yourself.

What I can tell you from my own experience is that you can make dramatic progress within a few weeks - two weeks even - if you commit yourself to this process and keep a laser focus.

I'm not preaching to anyone by the way just setting out what worked for me, and by all accounts works for most people who are determined enough to want to make their weight loss happen. Hope my small contribution to this thread can help someone reading it.
 
kirkster said:
...then your body is effectively in starvation mode between those meals and consequently your body is hanging on to calories you eat as fat. I made that mistake for years and had it corrected by the pro body builder/fitness coach with the eating plan I alluded to in my previous post and the difference is amazing. I have always been into fitness and weights and quite muscular and could do a three mile run at any time kind of guy. But always struggled with my weight and was up to 38-40 inch waist jeans at one point.

You have read this in articles a million times I am sure but you need to be eating six to seven smaller meals per day, EVERY day with each of those meals with a good dose of protein. I cannot tell you exactly what amounts you need to be eating because a. I am not a nutrition expert myself and b. I don't know where you are now and where you need to get to. Do some online research, there are sample eating plans online. This is what I did

Your plan will be something like this:
1. 07:30 3 scrambled eggs + 10ml Cod Liver Oil
2. 10:00 Porridge mixed with why protein and made with water
3. 12:00 Chicken and small amount of potatoes and veg
4. 15:00 Can of tuna + salad
5. 17:00 Lean mince and small amount of brown rice and veg
6. 20:00 Chicken and small amount of potatoes and veg
7: 22:30 Porridge mixed with why protein and made with water

You can make the eggs and porridge as and when quite easily. For your other meals you buy eight food containers and make two day's worth of meals in advance. You take your food with you to work/college etc. You do not deviate from the plan and do not eat (or drink) outside the plan! This is where people fail. Alcohol is out whilst you are on this plan - this is the biggest killer of people's aspirations - booze. You have got to stop it a few months. You can eat zero calorie vegetables as much as you want, when you want. Coke zero/fizzy water is OK. Notice there is no dairy in the plan at all other than eggs. Milk/cheese of all types is out. No pasta. No fruit. Your micro-nutrients come from carrots/broccoli/spinach etc - preferably steamed. You can drink black tea or coffee.

Consistency is key.

I had my exact plan with precise amounts drawn up for my by the said person and lost two stone in weight in 10 weeks and started to see where my abs will be for the first time in 20 years. Need to drop one more stone to see them. I went from being a 6'2" fit (but fat) 17.5 stone to 15.5 stone and now in 34 inch waist jeans. With training and good eating you can make visible progress within two weeks and people really start to be gobsmacked after about eight weeks.

Mod-Weds-Fri Weights days: Hard weight sessions 12>15 reps. After done all weight 15 mins cardio on cross trainer/run/bike etc.
Two none weights days - you decide what days they are: Any sensible/moderate cardio. But don't do ten mile runs or else it will tear down your muscle. Three four mile run etc. is OK.

..but 80% of your progress is determined by what you eat. And you need to quite booze for a bit if that's something you are currently doing.

HTH
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You didn't start making progress because you started eating a million times a day. You started making progress because you were on a decent plan that you were now sticking to.

Eat once or eat ten times over the course of a day. It makes no difference apart from whichever you prefer and is easiest to fit around your lifestyle.

There's also nothing wrong with pasta/fruit/dairy and you can't say he's not eating enough simply because he eats 3 times a day. I can guarantee I could eat more than your whole daily calories just for breakfast :D
 
tom_e said:
You didn't start making progress because you started eating a million times a day. You started making progress because you were on a decent plan that you were now sticking to.

Eat once or eat ten times over the course of a day. It makes no difference apart from whichever you prefer and is easiest to fit around your lifestyle.

There's also nothing wrong with pasta/fruit/dairy and you can't say he's not eating enough simply because he eats 3 times a day. I can guarantee I could eat more than your whole daily calories just for breakfast :D
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I don't disagree with you. However, what I outline is a sustainable and actionable plan that will limit muscle loss whilst losing weight; not a vague, wishy-washy "cut down on your eating" narrative that is big on idea and small on what to actually do. You will feel and look a million times better, have clearer skin, brighter eyes, less bloat, less wind, better breathe. It is a win all round and this style of eating is discussed in countless medical journals. Yes of course when you get to your goal you can lessen it off a bit and have a beer and a pudding. But this will get people set off in the right direction.

I have no axe to grind, just sharing on a thread discussing this topic a plan that works. People are free to do what they want and believe what they want.
 
kirkster said:
...then your body is effectively in starvation mode between those meals and consequently your body is hanging on to calories you eat as fat. I made that mistake for years and had it corrected by the pro body builder/fitness coach with the eating plan I alluded to in my previous post and the difference is amazing. I have always been into fitness and weights and quite muscular and could do a three mile run at any time kind of guy. But always struggled with my weight and was up to 38-40 inch waist jeans at one point.

You have read this in articles a million times I am sure but you need to be eating six to seven smaller meals per day, EVERY day with each of those meals with a good dose of protein. I cannot tell you exactly what amounts you need to be eating because a. I am not a nutrition expert myself and b. I don't know where you are now and where you need to get to. Do some online research, there are sample eating plans online. This is what I did

Your plan will be something like this:
1. 07:30 3 scrambled eggs + 10ml Cod Liver Oil
2. 10:00 Porridge mixed with why protein and made with water
3. 12:00 Chicken and small amount of potatoes and veg
4. 15:00 Can of tuna + salad
5. 17:00 Lean mince and small amount of brown rice and veg
6. 20:00 Chicken and small amount of potatoes and veg
7: 22:30 Porridge mixed with why protein and made with water

You can make the eggs and porridge as and when quite easily. For your other meals you buy eight food containers and make two day's worth of meals in advance. You take your food with you to work/college etc. You do not deviate from the plan and do not eat (or drink) outside the plan! This is where people fail. Alcohol is out whilst you are on this plan - this is the biggest killer of people's aspirations - booze. You have got to stop it a few months. You can eat zero calorie vegetables as much as you want, when you want. Coke zero/fizzy water is OK. Notice there is no dairy in the plan at all other than eggs. Milk/cheese of all types is out. No pasta. No fruit. Your micro-nutrients come from carrots/broccoli/spinach etc - preferably steamed. You can drink black tea or coffee.

Consistency is key.

I had my exact plan with precise amounts drawn up for my by the said person and lost two stone in weight in 10 weeks and started to see where my abs will be for the first time in 20 years. Need to drop one more stone to see them. I went from being a 6'2" fit (but fat) 17.5 stone to 15.5 stone and now in 34 inch waist jeans. With training and good eating you can make visible progress within two weeks and people really start to be gobsmacked after about eight weeks.

Mod-Weds-Fri Weights days: Hard weight sessions 12>15 reps. After done all weight 15 mins cardio on cross trainer/run/bike etc.
Two none weights days - you decide what days they are: Any sensible/moderate cardio. But don't do ten mile runs or else it will tear down your muscle. Three four mile run etc. is OK.

..but 80% of your progress is determined by what you eat. And you need to quite booze for a bit if that's something you are currently doing.

HTH
Click to expand...
Thank you for this explanation. Real privilege to get it from you.
I have two questions .
1) why are fruits not in there?
2) If i had to train three days with weights, how i am suppose to cover my entire body.?
MY GYM ROUTINE:
Mon- Chest
TU- Wings
W- off or cardio(some times)
TH-Hhoulder
F-Bi-tri
SAT-Cardio
Sun- OFF
 
Another thing there are only three eggs in this diet plan. dont you think they are little in quantity?
Plus the double intake of whey protein(POWDER) is ok? for stomach?
 
Another thing there are only three eggs in this diet plan. dont you think they are little in quantity?
Plus the double intake of whey protein(POWDER) is ok? for stomach?
 
Fruits aren't in there because well I don't know to be honest while veg is better for getting in nutrients there's nothing wrong with some fruit here and there as long as you're not loading it in and running on sugar.

I've been in the gym 3 days on the trot so far and my whole body is battered.

Day 1 bench/ohp

Day 2 deads/rows

Day 3 squats of all types.

There's no need to over think things, get the big basics throw in a little assistance work and bros everywhere will want to stroke you.

One thing I will agree a million percent with though is that consistency is key. You can have the worst diet and workout plan going but if you're consistent you'll still get better gains than someone who spends hours perfecting their plan but never actually sticks to it.
 
The point people are trying to make is that weight loss is no more complicated than calories out > calories in will result in weight loss.
 
tom_e said:
Fruits aren't in there because well I don't know to be honest while veg is better for getting in nutrients there's nothing wrong with some fruit here and there as long as you're not loading it in and running on sugar.

I've been in the gym 3 days on the trot so far and my whole body is battered.

Day 1 bench/ohp

Day 2 deads/rows

Day 3 squats of all types.

There's no need to over think things, get the big basics throw in a little assistance work and bros everywhere will want to stroke you.

One thing I will agree a million percent with though is that consistency is key. You can have the worst diet and workout plan going but if you're consistent you'll still get better gains than someone who spends hours perfecting their plan but never actually sticks to it.
Click to expand...

Consistency is 100% key. It is THE key. No good being the saint five days a week and being the sinner the other two.

Fruit is very healthy, of course it is. And you can go back to it when you have hit your weight loss goals or when you are nearing it. But when you are on the plan I outline, and trying hard to lose weight and going to the trouble of following the plan, you do not want to be spiking your insulin levels with the fructose sugars that are in fruit if you can help it. That causes your body to shuttle calories into your fat stores, undoing a few hours of your diet. Again, that is no big deal, and quite normal when you are at your desired weight. But if you aren't, and you're carrying flab you want to see the back of, then cut out fruit for a bit. I'm not a nutritionist or expert, just saying what works.

Just try it and see.
 
Apok said:
The point people are trying to make is that weight loss is no more complicated than calories out > calories in will result in weight loss.
Click to expand...
Largely correct. However, there is more to it than that simple statement. You are not going to build muscle and have the energy to train and give your body the nutrients it needs by eating 3000 calories of chocolate or bananas per day.
 
kirkster said:
You are not going to build muscle and have the energy to train and give your body the nutrients it needs by eating 3000 calories of chocolate or bananas per day.
Click to expand...

There's a member on here who would very much beg to differ, where's Nate when you need him :D

As a slightly interesting point are you aware whey protein is also very effective at spiking insulin levels?
 
JammieR said:
Thank you for this explanation. Real privilege to get it from you.
I have two questions .
1) why are fruits not in there?
2) If i had to train three days with weights, how i am suppose to cover my entire body.?
MY GYM ROUTINE:
Mon- Chest
TU- Wings
W- off or cardio(some times)
TH-Hhoulder
F-Bi-tri
SAT-Cardio
Sun- OFF
Click to expand...
https://forum.bodybuilding.com/showthread.php?t=159678631

Try this plan but with between 12-15 reps if you are trying to lose weight. And you should be doing very strict reps and failing between reps 12 and 15.

As for people who say training legs 3 times per week is over training I say utter boll***. Legs are designed for walking hundreds of miles per week, up and down mountains, week in week out if need be and capable of rapid recovery. Once you get up and going you'll be able to train legs that often - with cardio in between as well. Until you do you will not get them to grow. It is hard. Every wonder why a lot of guys in the gym are wearing track suit bottoms all the time and not shorts? Because leg training is hard and people would rather do something else. But get leg training and weight will drop off you.
 
3000 calories f
kirkster said:
Largely correct. However, there is more to it than that simple statement. You are not going to build muscle and have the energy to train and give your body the nutrients it needs by eating 3000 calories of chocolate or bananas per day.
Click to expand...
from chocolate and bananas per day? are you serious...?
 
tom_e said:
There's a member on here who would very much beg to differ, where's Nate when you need him :D
Click to expand...
Mate, I am sharing my thoughts and opinions and what has worked for me and others with interested people on a common thread, that's why we are all on this thread right? If people disagree with me then that's their privilege.
 
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