Hey guy, I need a lil help building a good 12 week fat lost workout. The only thing im lost about is how much cardio can I do before I start burning muscle and when it comes to cals how many do I drop from my norm everyday meals. If im missing something please help me out. Im plan on dropping 20lbs or so
MESO-Rx
Anabolic Steroids
Need help building a 12 weeks workout for losing wieght
- Thread starter moneyman
- Start date
There are 3500 calories in a lb of fat, so the math is easy. Find your basal metabolic rate... at 195, my maintenance intake is around 2200 - 2500, depending on exercise (I bike, run, and lift).
To lose 20lbs in 12 weeks, divide 70000 (calories in 20lbs) by 84 (number of days in 12 weeks), and you get 833 calories per day you need to drop from your maintenance intake.
Using myself, 2500 minus 833, leaves 1667. That would be my alotted intake.
There is in my opinion, a better way to go, and for me it's much much easier. No effort at all, in fact.
Check out low carb high protien diets, but basically you get to eat all the meat and fat you want, just hardly any (and I ain't kidding, not even soft drinks man... unless they are diet) carbs.
This puts your body into Ketosis, which means everything you do all day long, burns fat. Usually you burn carbs, that's your bodies favorite energy source. Takes maybe a week to get into ketosis, and to stop craving carbs like a madman.
Also, buy some Coral Calcium (get only Bob Barefoots, at sams club, or other retailer, or on the web). This will help curve the carb desires, and also, the way your body counts 'fat', is by calcium ions. If you are low on calcium, your body thinks it needs to hold onto fat like it was gold.
Take twice what the bottle says to take. I take 3 times as much, for years now, nothing but fantastic effects.
Counting calories isn't how this should be done. Feed your body protien, lift, and you will get cut. Cutting cals is going to affect muscle, this won't, not if you eat enough protien.
Don't get me wrong, if you go insane and eat 6 steaks a day, your body will turn excess protien to fat. BUT, using this diet, it's nearly impossible to overeat. You just have a hard time chowing that much protien, honestly.
A vitamin suppliment is well advised also, since for a few months you will be eating mostly meat.
Good luck
To lose 20lbs in 12 weeks, divide 70000 (calories in 20lbs) by 84 (number of days in 12 weeks), and you get 833 calories per day you need to drop from your maintenance intake.
Using myself, 2500 minus 833, leaves 1667. That would be my alotted intake.
There is in my opinion, a better way to go, and for me it's much much easier. No effort at all, in fact.
Check out low carb high protien diets, but basically you get to eat all the meat and fat you want, just hardly any (and I ain't kidding, not even soft drinks man... unless they are diet) carbs.
This puts your body into Ketosis, which means everything you do all day long, burns fat. Usually you burn carbs, that's your bodies favorite energy source. Takes maybe a week to get into ketosis, and to stop craving carbs like a madman.
Also, buy some Coral Calcium (get only Bob Barefoots, at sams club, or other retailer, or on the web). This will help curve the carb desires, and also, the way your body counts 'fat', is by calcium ions. If you are low on calcium, your body thinks it needs to hold onto fat like it was gold.
Take twice what the bottle says to take. I take 3 times as much, for years now, nothing but fantastic effects.
Counting calories isn't how this should be done. Feed your body protien, lift, and you will get cut. Cutting cals is going to affect muscle, this won't, not if you eat enough protien.
Don't get me wrong, if you go insane and eat 6 steaks a day, your body will turn excess protien to fat. BUT, using this diet, it's nearly impossible to overeat. You just have a hard time chowing that much protien, honestly.
A vitamin suppliment is well advised also, since for a few months you will be eating mostly meat.
Good luck
moneyman said:
eleven11
New Member
sugar and simple carbs are your worst enemy. clean proteins and complex carbs and good fat are your friends. I like a 40/40/20 ratio and then reduce carbs by 200cals every 3 wks over a 12-15 wk period. works great. If you want more detail I give it........11moneyman said:
cutup
New Member
moneyman,
these guys are right on about the diet advice. On the cardio training, I think you should train 8-12 hours apart from any wieght lifting to spare muscle. Also, i would perform high intensity cardio for about 15 - 20 minutes. This is the best way I have found to get cutup when dieting.
As far as weight training, I don't think your routine should change from lifting heavey as hell. Don't by into the hype of light weights lots of reps crap. When I am dieting down, I do about 6-9 sets per muscle group at only 4 -6 reps. That had worked best for me.
Good luck bro!
these guys are right on about the diet advice. On the cardio training, I think you should train 8-12 hours apart from any wieght lifting to spare muscle. Also, i would perform high intensity cardio for about 15 - 20 minutes. This is the best way I have found to get cutup when dieting.
As far as weight training, I don't think your routine should change from lifting heavey as hell. Don't by into the hype of light weights lots of reps crap. When I am dieting down, I do about 6-9 sets per muscle group at only 4 -6 reps. That had worked best for me.
Good luck bro!
