Workouts for Fat Loss?

  • sfboy987

    Posts: 212

    Apr 14, 2014 9:44 PM GMT
    I've been using the RealJock "Muscle building" program right now on a caloric deficit, hoping to cut fat. I'm a bit of a loss right now on a few things.

    I've actually used that workout for quite some time now, but my diet hasn't always been in check. I've seen some great results though, but I'm keeping my options open for workouts.

    I think doing HIIT would be an excellent way to burn fat, but I don't think it would be wise to do that with this RealJock workout program. My diet right now is consuming 1900-2000 calories, about 175g protein, about 100-125g carbs, and the rest is fat. I eat very clean, only complex carbs, and sugar only comes from fruit, plenty of veggies, fiber, protein, etc. So now I have a few questions.

    -Should I always Lift Heavy w/ low reps when cutting?

    -If I do HIIT, how many days should I do HIIT and how many days should I lift?

    -Should I be increasing my carbs for HIIT? Or is 100-125g ok?

    -Am I ok with diet right now? Any tips on foods or macros?

    -Any other good workouts to use out there?

  • Posted by a hidden member.
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    Apr 14, 2014 10:15 PM GMT

    Do HIIT.

    Lift. Develop muscle.

    DO NOT go below 150 grams of carbs. Your brain will quit working very well. You'll enter a famine response. You'll get "skinny fat." You'll feel like crap. Keep the carbs up. Get more active.

    I have one guy at 1200g of carbs a day, and he's still leaning out because he has the fuel to do the work. I would not recommend that to you. However, as I go towards a contest, I'll often bring up my overall calories to lean out and support the additional work load.

    Unless you're a power lifting, looking for 1, or 3, rep maxes, keep your reps to 6 at the very lowest, and as much as 25 or even 50 on the highest. Study the nature of hypertrophy.

    On my leg days, I'll turn them into HIIT, doing 45 seconds to 90 second intervals, and giant sets, raising my heart rate as high as 190 bpm. It's great on your heart, and...great on your legs....and stokes your metabolism...but, it's not for the lazy.

    I rarely drop below 500 grams of carbs, and almost always push 150 to 250 grams of carbs post workout. As I work to get leaner, I'll back than down to 100 to 150 post workout, and about 30 grams to 50 grams 6 to 7 times a day.. For me to stay at middleweight, I need to pound about 1000g of carbs, but, that's a lot of eating. It's not so much is it doable, but, there is just so much time in the day. My friend is doing over 1200g of carbs every day, and..gaining as he goes in, and ups his activity, as I've done before.

    Read up on the feast / famine response.

    There absolutely no good reason for you to be doing low rep stuff. NONE.

    I weighed 175 in high gear...just food...and workouts. EAT.
  • sfboy987

    Posts: 212

    Apr 15, 2014 12:32 AM GMT
    MuchMoreThanMuscle saidYou're eating 175g of protein and you only weigh 150lb?

    That is a waste of protein. You're eating too much. Convert your weight to kilograms and then multiply that number by 1.8. You can do a Google search for conversion weight from pounds to kilos.

    Low reps with high weights is for strength. Not for cutting. Higher reps with a weight you can safely manage for ten to twelve reps is more associated with cutting.

    You are asking a ton of questions which leads me to believe you should do a lot of research on your own or higher a personal trainer.

    You need guidance in so many areas. I don't think it's realistic to have all your questions answered in one thread.

    I didn't get some results already by being a complete newbie, dude, and besides I wanted to focus more on questions about HITT, any questions on nutrition were just out of curiosity.

    I'm sticking to the protein rule of thumb of 1g-1.5g per lb of Lean Body mass, so no I don't think it's a "waste" of protein.

    And how can anyone blame me for being confused? I have one guy saying my protein's too high and carbs too low, then I have other forum moderators saying I should stick to very high protein intake and very low carbs.

    Whatever, I'll stick to my macros for now, and maybe up the calories only, then just find a workout to lift 3-4 days a week and do HIIT 2-3 days.

  • Posted by a hidden member.
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    Apr 15, 2014 1:41 AM GMT
    Then, why ask?

    If you plan for failure, you will.

    HIIT is something that you can do every day, in as little as 8 minutes.

    HIIT will improve your EKG in as few as 8 sessions, ever.

    75% to 80% of muscle size (the plasmic part / glycogen) is water, and carbs. You wanna' get bigger you need carbs. Carbs are also protein sparing.

    3 to 4 times a week is enough weight training for the status quo, but, to build muscle you need to be anabolic. That is... shuttling carbs, and protein, into the cell. You achieve that by having adequate calories, first and foremost.

    To get leaner, you don't need endless hours of cardio which puts you into famine response...making your body a fat CONSERVING machine, and muscle BURNING machine, but, rather, you need metabolic activation. (This is why fat folks fail in multiple diets...they train their bodies how to be fat-storing machines.) You achieve that though an abundance of calories and short bursts of intense activity (soccer, basketball, stairs, sprints, hockey played right, lines, etc.) AND by raising your base metabolic rate, which you can do three ways: 1. More muscle. More muscle burns more calories, just sitting there. 2. Metabolic activation / heavier activity in the face of adequate calories. 3. T3/T4, which not only ups your metabolic rate, but, increases the rate that you metabolize protein, and fats, and carbs, in a non-selective way. (That guy on the cover of that magazine if loaded up on T3, among other stuff.) (The mechanisms of HIIT, and why it preserves lean muscle mass, while burning more fat than steady state cardio are not fully understood, but, are well documented. Steady state cardio is also very boring, and it's hard on your heart. The highest incidence of sudden death is in long distance runners. The pathology is expected to be micro trauma in the heart that never gets repaired properly.

    Educate yourself as to how these processes work, and, make a plan, execute it,'ll be successful. If you fail to acknowledge REAL science versus BRO science, you WILL FAIL.

    Avail yourself of scientific studies, and not forums. Read and learn about how the machine that is your body works. As you come to understand that, you will meet with success.
  • Posted by a hidden member.
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    Apr 15, 2014 6:36 AM GMT
    Forget about heavy lifting. Just Change your diet to lose all the fat. I bet I know what foods you eat.
  • Posted by a hidden member.
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    Apr 15, 2014 1:19 PM GMT
    really some good information here thanks!

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