[CryingEmo]

If you play your cards right and take advantage of the extra muscle you were carying when you weighed more... you could potentially retain a good bit of it, and come out on the muscular side when you are leaner.

Don't cut your cals too far below maintenance.

There is a formula that suggest that maximum number of calories you can go below maintenance without losing LBM is 31 X LB's of fat. So if you carry 80 lb's of bodyfat, you can cut roughly 31 x 80, or 2480 below maintenance. So if your maintenance was 4000 cals a day, you could eat around 1500 and be safe. But every now and then you have to increase cals to ensure your metabolism stays elevated and doesn't go into starvation mode. To check this, take your temperature every morning. Every degree below 98.6, means your metabolism is depressed by 10%. So if you're maintenance is 4000 cals, and your temp drops a degree, that means your mainetnance just went down to 3600.


There are more variables, and in the end you have to play with the numbers. Such is life.

[ZDawg]

Originally Posted by CryingEmo

If you play your cards right and take advantage of the extra muscle you were carying when you weighed more... you could potentially retain a good bit of it, and come out on the muscular side when you are leaner.

Don't cut your cals too far below maintenance.

There is a formula that suggest that maximum number of calories you can go below maintenance without losing LBM is 31 X LB's of fat. So if you carry 80 lb's of bodyfat, you can cut roughly 31 x 80, or 2480 below maintenance. So if your maintenance was 4000 cals a day, you could eat around 1500 and be safe. But every now and then you have to increase cals to ensure your metabolism stays elevated and doesn't go into starvation mode. To check this, take your temperature every morning. Every degree below 98.6, means your metabolism is depressed by 10%. So if you're maintenance is 4000 cals, and your temp drops a degree, that means your mainetnance just went down to 3600.


There are more variables, and in the end you have to play with the numbers. Such is life.

I Think maintenance is close to 3000 Kcal. maybe alittle more on workout days. I can intake that many on low carb or a tad more and still lose fat but if I take in 100 grams of carbs or more a day I have to be around 2100 a day to lose at a decent rate....and at 2k I feel tired.

[Train4Life]

Originally Posted by ZDawg

Just Starting a journal.

Probably not the best day as I just ate a damn cookie, but all the more reason.

Did my 3rd workout for the week today...M-W-F

Supplement are creatine, fish oil, hydroxycut hardcore, multi

all workouts start on the treadmill a few mins to warm up then a warm up set or two at 50-70% weight depending on exercise.

Squat
3x5@250

Military Press
2x5@125(failure )
1x5@110
1x5@115

Row
3x5@170

Forearm barbell curl
3x8@60

I know those numbers suck but it is an improvement for me and I am trying to maintain strength while losing fat.

as of 1/25/08 when I started this workout I was @ 263 lbs Had stalled a this weight since 11/03/07 through all the holidays.

This was my results for this workout on 1/25/08

squat

2x5@230(but not going parallel..was cheating so I lowered the weight the nest few workouts to get good form))
1x5@220

Military Press
3x5@105

Rows
3x5@150

Also down to 255 ....thats only eight pounds but I think I am back on track.

8 lbs in roughly 2 weeks, that's a ton. Keep up the hard work

[ZDawg]

Mondays Workout

Squat-

3x5@250

Bench
3x5@175 (right arm was hurting at the joint...took pounds off to get full reps)

Deadlift- 1x3@315

Dips (I have been lowering the amnt of assist I use every workout.)
1x10(assisted Pin#8 on cybex...40 lbs i think)
1x8(assisted