Diet and Workout Routines

[Kbiz]

Hmm, thanks for the input guys. My biggest struggle seems to be keeping the weight off after an extensive cut. I can easily limit my cal intake for 2-3 weeks. I can usually remain under 1,500 for the day while also getting 3-4 cardio / strength sessions in per week, which typically results in dropping 3-4 lbs. a week. (I can lose quick but god damn can i put on quick)

It seems as soon as I start to eat my recommended cal intake to maintain (~3,000), i put the pounds on almost instantaneously. That coupled with one night of binge drinking and i am back to being chubby muscle man within days.

What is the secret? Surely no sane man can cut for weeks on end without a few in-biding weekends.

 

[natedagg]

Hmm, thanks for the input guys. My biggest struggle seems to be keeping the weight off after an extensive cut. I can easily limit my cal intake for 2-3 weeks. I can usually remain under 1,500 for the day while also getting 3-4 cardio / strength sessions in per week, which typically results in dropping 3-4 lbs. a week. (I can lose quick but god damn can i put on quick)

It seems as soon as I start to eat my recommended cal intake to maintain (~3,000), i put the pounds on almost instantaneously. That coupled with one night of binge drinking and i am back to being chubby muscle man within days.

What is the secret? Surely no sane man can cut for weeks on end without a few in-biding weekends.

When you cut for 2-3 weeks, that first weight off is water weight, as all of the accumulated carbs (and salt for some) that were retaining the water get expended. The same goes for when you ramp back up to 3000 cals/day. That said, virtually any day that includes a night of binge drinking is going to be more than 3000 calories, unless you are a pussy.

For me, with drinking, the day after is a huge water-weight gain too. It's a bloated, puffy, shitty feeling, so hopefully you're having a ton of fun on your nights out!

It sounds to me like you should measure your belly, waist, arms, chest, thighs during one of these cycles. That might help you understand whether you are losing muscle during the cut, or simply gaining water (not fat) during the maintenance. My suspicion says that your cut is way too little calories/too binge-y, and it's causing you to lose muscle in addition to the fat. Then your body is responding by bringing your maintenance level down lower than you'd expect, and then when you flip back to more calories, you are gaining both muscle and fat. Just a random guess....

 

[natedagg]

Dear RCFitness,

I do smith machine dead-lift, and my grip is limiting me, meaning that I am pretty sure I have more reps in me as far as my legs and back go, but the bar slips out of my hands. Should I:

-Get chalk? I do sweat a lot and this should help.
-Switch from smith machine to free? Then I wouldn't need as much weight...
-Do specific grip strengthening exercises? If so, any fun ones? Farmers walk? Hanging?
-Buy straps? I tried using my buddy's and it didn't help. Must be doing something wrong...

My gut says if you can't lift it, don't fuck with straps because the grip and the lifting chain are connected by 1000s of years of evolution. My gut says just get some chalk for heavy smith machine and do some free weight DL, which simply won't tax my grip as much. Those should carry me for a bit... Thoughts?

 

[Adam]

Dear RCFitness,

I do smith machine dead-lift, and my grip is limiting me, meaning that I am pretty sure I have more reps in me as far as my legs and back go, but the bar slips out of my hands. Should I:

-Get chalk? I do sweat a lot and this should help.
-Switch from smith machine to free? Then I wouldn't need as much weight...
-Do specific grip strengthening exercises? If so, any fun ones? Farmers walk? Hanging?
-Buy straps? I tried using my buddy's and it didn't help. Must be doing something wrong...

My gut says if you can't lift it, don't fuck with straps because the grip and the lifting chain are connected by 1000s of years of evolution. My gut says just get some chalk for heavy smith machine and do some free weight DL, which simply won't tax my grip as much. Those should carry me for a bit... Thoughts?

My opinion is move to free weights lift lighter but allow the barbell to move away from the shin a bit then you will engage the posterior chain much more effectively. I would go dumbells and single leg to really hit it and add balance. Or don't do deadlift as they are not particularly useful biomechanically and just increase risk of injury. Not sure you will agree but my 2 cents

 

[Kbiz]

You really shouldn't ever have to feel hunger to lose weight. That's my philosophy, as the guy who hasn't lost a pound! But srsly, my #1 suggestion is to keep carbs under 100g/day and watch the weight come off. It works, even with a cheat day.

Regarding carb limiting, that's the only diet trick I have yet to do. Is it really more effective vs. just plain ole calorie deficit? I've read up on the keto diet and understand how it works but have found little evidence suggesting that you lose weight any quicker vs. just running a calorie deficit each day.

 

[SixPACK]

When I want to "trim/tone out" even more, I always limit my carbs, but I never completely cut them out. I would be the most annoying piece of shit ever. I would not be able to keep getting up at 5:45am every weekday to workout in the morning, and I would not be able to get through the 2nd month Insanity workouts.

Now regarding my Insanity journey this past month & half, definitely got more tone and lost all my winter weight + some. I actually lost more weight than I expected. Start 192, weighed myself this morning, down to 177 . I am 6'4, so that frightens me I am by no means jacked, but by no means a twig. I am taking out a day of Insanity and adding in another weight lifting day these final 3 weeks. Would like to stick around the 182ish mark. Pretty much with the weight lifting/Insanity combo, you definitely get more toned. Easily take the winter weight off within 6 weeks. But as stated in here before, I generally eat pretty damn clean during the week. Besides the Chick-fil-A spicy chix sandwich + fries + 2 CFA sauce packets. But wgaf?

 

[natedagg]

Regarding carb limiting, that's the only diet trick I have yet to do. Is it really more effective vs. just plain ole calorie deficit? I've read up on the keto diet and understand how it works but have found little evidence suggesting that you lose weight any quicker vs. just running a calorie deficit each day.

I don't think of it as a diet trick, and the calories in-calories out model is not one I subscribe to. Carbs effect hormones, specifically the insulin response pathway, that fills fat cells up with fat converted from the blood's sugar. Protein and fat do not...

You can keep reading or just get to trying. Keep your carbs under 100g/day and never feel hunger. When you are hungry, eat! I eat quite a bit, just not a lot of carbs. That carb level (100g/day) will help you not burn out. It's really not too bad once you figure out your go-to foods - pot roast, chicken thighs, eggs, protein shake w/ flaxseed meal, veggies. I never count calories, but then again, I haven't been cutting - I have lost fat and gained muscle tho....

 

[FrontPageNews]

What pre workout do you guys take?

 

[SixPACK]

1/2c of black coffee.

I get my workout in before work, and coffee does the trick for me. Once that settles and I don't get quite the buzz, I switch to tea or C4, if necessary.

Nothing was better back in the day (2004-5ish) when Redline pills had legit ephedrine in it. No wonder people died from it who overtook it, though. I still remember the feeling. I could feel my heart pounding outta my skin and was fucking amped for like an hour.

 

[Kbiz]

What pre workout do you guys take?

If i am bulking, creatine seems to do the trick for me from an energy standpoint. If i am cutting, i usually just eat a banana 10 minutes before cardio sessions. The potassium keeps you from cramping and the carbs do the trick on the energy side. Also a fan of black coffee before.

Haven't dabbled in the pre-workout / other supplement world. I am a bit old school but it works for me.

Currently pretty bored of my cardio routine. What's everyone's thoughts on Insanity / P90X / other DVD work-out routines?

 

[SixPACK]

Currently pretty bored of my cardio routine. What's everyone's thoughts on Insanity / P90X / other DVD work-out routines?

Currently in week 7 of the Insanity program (their week 5 is a recovery week. I just lifted through the whole week), and definitely lost ALL of my winter weight plus some. As stated before, I was 6'4, 192 - not fat, not twig, not jacked. Now I am down to 177 - not twig, definitely got my muscle definition showing/abs back.

Definitely worth it. It just depends what you want. I did a hybrid Insanity/weights. Basically every Thursday is a "recovery DVD" where it's basically yoga poses and bullshit, I lifted. Then I lifted every Saturday morning. Took Sunday completely off.

I am not trying to get huge, so it's in my workout routine. I am a distance runner, as well.

 

[FrontPageNews]

Currently in week 7 of the Insanity program (their week 5 is a recovery week. I just lifted through the whole week), and definitely lost ALL of my winter weight plus some. As stated before, I was 6'4, 192 - not fat, not twig, not jacked. Now I am down to 177 - not twig, definitely got my muscle definition showing/abs back.

Definitely worth it. It just depends what you want. I did a hybrid Insanity/weights. Basically every Thursday is a "recovery DVD" where it's basically yoga poses and bullshit, I lifted. Then I lifted every Saturday morning. Took Sunday completely off.

I am not trying to get huge, so it's in my workout routine. I am a distance runner, as well.

Damn 15 pounds in a month and a half. I might have to try that. I put on about 10 pounds during the winter. At about 212 now. I'd like to get down to about 195 by June when I'm going on vacation to myrtle beach.

 

[Kbiz]

Currently in week 7 of the Insanity program (their week 5 is a recovery week. I just lifted through the whole week), and definitely lost ALL of my winter weight plus some. As stated before, I was 6'4, 192 - not fat, not twig, not jacked. Now I am down to 177 - not twig, definitely got my muscle definition showing/abs back.

Definitely worth it. It just depends what you want. I did a hybrid Insanity/weights. Basically every Thursday is a "recovery DVD" where it's basically yoga poses and bullshit, I lifted. Then I lifted every Saturday morning. Took Sunday completely off.

I am not trying to get huge, so it's in my workout routine. I am a distance runner, as well.

Yep. Sounds like we are in a similar boat. Typically i try to bulk through late fall - winter and then start cardio early March, running 2-4 miles every other day along with very light strength exercises, but keep the intensity up similar to HIIT workouts. I just get bored of the routine.

How long does the average Insanity workout last? and how much space is needed to get the most out of the program? My bedroom isn't that big to begin with.

 

[SixPACK]

How long does the average Insanity workout last? and how much space is needed to get the most out of the program? My bedroom isn't that big to begin with.

The first months workouts (first 4 weeks) usually last around 38-40min I believe. The second months workouts (last 4 weeks - not counting the "recovery week") last like 50-1 hour.

Basically every workout consists of 3 rounds of "warm-up" (when I first started it again this time around, I was burning around 160-70 calories just in the warm up. Now I am only burning like 90ish. But that is only in 9-12min). Then it's typically 4-5min of stretching. Then the workout. Then 3-5min of stretching.

Ummm, you do not need that much room. There are a few exercises that you hop back and forth/side to side, but you can always modify. You do jump, however. So you can not have a low ceiling/would suck ass for your downstairs neighbors if you happen to live in an apartment/condo not on the 1st floor.

You no matter what need enough room to do burpees, push-ups, walking push-ups (max they go side to side is 2, so you can just do 1 and keep repeating).

The jumping is the big thing though.

 

[bigfoot5415]

I dropped about 20 lbs in completing Insanity. What I find is that it can be mentally taxing if you are trying to keep up with the people on the screen. If you just do your thing, and legitimately push yourself to completion (even if at a slower pace), you will succeed and be in great shape once its over.