Obesity Discussion Forums

[Dustin]

At the gym a couple nights ago, I used the little X-box-like controller-thingy measurement tool to see where I stood.

I'm 30.4%, which means I have 158-160 lbs. of lean body mass. I'm going to try a 4 week cutting phase.

As of tomorrow, I'll no longer be lifting heavy. I'll be doing 4 sets of 12 reps of each muscle group (lighter weight). Before lifting (Su-Th), I'll be doing 30 minutes of mid-intensity on the elliptical trainer. On my days off (F, Sa), I've been running on the treadmill at home for a 1.5 miles.

My question is this: Right now, I'm on the Keto diet (low-carb, low calorie [~1700/day], high protein). For the simplicity of things, should I just keep my diet the same?

Thanks,


- Dustin

[Obesity Discussion]

Originally Posted by Dustin

At the gym a couple nights ago, I used the little X-box-like controller-thingy measurement tool to see where I stood.

I'm 30.4%, which means I have 158-160 lbs. of lean body mass. I'm going to try a 4 week cutting phase.

As of tomorrow, I'll no longer be lifting heavy. I'll be doing 4 sets of 12 reps of each muscle group (lighter weight). Before lifting (Su-Th), I'll be doing 30 minutes of mid-intensity on the elliptical trainer. On my days off (F, Sa), I've been running on the treadmill at home for a 1.5 miles.

My question is this: Right now, I'm on the Keto diet (low-carb, low calorie [~1700/day], high protein). For the simplicity of things, should I just keep my diet the same?

Thanks,


- Dustin

Why are you no longer lifting heavy? If you were cutting I would think that's the last thing you'd want to do.

[bigdaddy38]

Originally Posted by Dustin

At the gym a couple nights ago, I used the little X-box-like controller-thingy measurement tool to see where I stood.

I'm 30.4%, which means I have 158-160 lbs. of lean body mass. I'm going to try a 4 week cutting phase.

As of tomorrow, I'll no longer be lifting heavy. I'll be doing 4 sets of 12 reps of each muscle group (lighter weight). Before lifting (Su-Th), I'll be doing 30 minutes of mid-intensity on the elliptical trainer. On my days off (F, Sa), I've been running on the treadmill at home for a 1.5 miles.

My question is this: Right now, I'm on the Keto diet (low-carb, low calorie [~1700/day], high protein). For the simplicity of things, should I just keep my diet the same?

Thanks,


- Dustin

Since carbs are your bodies energy, I don't see how you can keep up workouts like this without burning yourself out. I was in the health club business for most of my life and I know a lot of body builders and when they get to there final cutting phase there lifting consists of basically one set for each body part and cardio because they are to week to do anything else because of the severe carb deficet. just curious.

[Steve]

I agree with both of the above questions/posts.

[MikeB]

Don't trust that little device you can get a good estimate based on calipers or waist/height ratio for men. Basically you should be losing until you see abs...

[Dustin]

Originally Posted by Obesity Discussion

Why are you no longer lifting heavy? If you were cutting I would think that's the last thing you'd want to do.

I'm lifting as much as I can do at four sets of ten reps.

[Dustin]

Originally Posted by bigdaddy38

Since carbs are your bodies energy, I don't see how you can keep up workouts like this without burning yourself out. I was in the health club business for most of my life and I know a lot of body builders and when they get to there final cutting phase there lifting consists of basically one set for each body part and cardio because they are to week to do anything else because of the severe carb deficet. just curious.

I'm not on a zero carbohydrate diet. I typically take in 10-15 simple carbohydrates a day and 20-25 of dietary fiber.

I do feel a little lethargic on this diet, but, since I've been taking good multi-vitamins and using salt (sparingly) as a source of electrolytes, I feel okay actually. Oh, and the black coffee I have in the morning doesn't hurt either.

I have enough energy to keep going through my entire work-out. Don't get me wrong, I'm definitely beat by the team I leave the gym .


- Dustin

[MikeB]

Make sure you take in 20 to 30g of carbs post workout and 1st thing in the morning. Post workout I would suggest an apple, 1st thing in the morning oatmeal.

[Dustin]

Been on this regimen for a little over a week and seems to be working just fine.


- Dustin

[jimmy]

I used Body-Mass Index, Waist-to-Height Ratio and More... to get an idea of my BMI and I get 14.3. I'll admit you've done a great job so far but you may be on the wrong path if your goal is to loose weight and maintain your muscle mass. I'm familiar with circuit core training, heavy Cardio and 1200 -1500 calories to loose the weight quickly. The issue at that point is how close do you have to stay near the 1500 mark in the 6 to 12 month maintenance phase. You've flipped the core theory on it's head meaning you seem to be using heavy weight and you are definitely very light on the Cardio? It's going to be very interesting to see how this shakes out. It seems the conventional theory of 2000 calories a day is too high. The new theory of 1500 to 1700 calories is more in line with the way we live today along with 5 miles of Cardio to maintain the BMI. Good luck hang in there guy.

Jimmy

[Dustin]

Originally Posted by jimmy

I used Body-Mass Index, Waist-to-Height Ratio and More... to get an idea of my BMI and I get 14.3. I'll admit you've done a great job so far but you may be on the wrong path if your goal is to loose weight and maintain your muscle mass. I'm familiar with circuit core training, heavy Cardio and 1200 -1500 calories to loose the weight quickly. The issue at that point is how close do you have to stay near the 1500 mark in the 6 to 12 month maintenance phase. You've flipped the core theory on it's head meaning you seem to be using heavy weight and you are definitely very light on the Cardio? It's going to be very interesting to see how this shakes out. It seems the conventional theory of 2000 calories a day is too high. The new theory of 1500 to 1700 calories is more in line with the way we live today along with 5 miles of Cardio to maintain the BMI. Good luck hang in there guy.

Jimmy

So, if I'm understanding correctly, you're suggesting I shouldn't be doing much weight lifting at all (even though I use lighter weight to enable more repetitions/fat burning), and upping my cardiovascular activity?

I do use the elliptical machine (before lifting weights) for ~25 minutes, burning 250+ calories, at a 65% of maximum heart rate. It's to my understanding as well that staying around the 65-70% mark is what I want for maximum fat-burning potential. As of last night, I ran on the treadmill for roughly one mile, post-workout.

As far as calculating caloric needs, I'm somewhere between 2,500-2,700 to 'maintain' my current weight. Being on the Keto diet, creating a caloric deficit seems to expedite the weight loss process as well. Currently, I'm at around 1,800-2,000 calories a day.


- Dustin

[bigdaddy38]

Originally Posted by Dustin

I do use the elliptical machine (before lifting weights) for ~25 minutes, burning 250+ calories, at a 65% of maximum heart rate. - Dustin

You should do your weights first, you'll burn of more of the readily available energy sources such as sugar and carbs so that when you do your cardio you burn more stored fat.

[jimmy]

I'm ecstatic to see you post more in detail and there is no question you are making great progress. I'll defer to Bigdaddy because he has far greater knowledge from years of experience in the field. I do my Cardio first. My point is the amount of calories you intake is directly proportional to maintaining as well as loosing weight. I'm certain we can agree on this point without going to the body of evidence? Herein lies the question is creating a calorie deficit the only way to loose weight on a consistent basic? The caveat here is you must not only burn the calories you take in, additionally you must burn the excess fat agreed?

After burning off the excess weight your calorie intake, exercise and Cardio must be balanced to maintain the weight loose and allow you live a quality life. The life style you choose will dictate the amount of calories you need to intake. I take the long term view and if I'm correct the Cardio component is more important than how much weight you use. I use weights as a means to tone, improve elasticity, muscle memory and retention but I concentrate on my core. The jury is still out on me at 5' 9" roughly 190lbs my anniversary is April 24. I've loose the weight but September 27 will mark one year of keeping the weight off. Is that enough time to tell if I'm right, I don't know? We'll see how this all shakes out but no matter what you are on the road to success all props to you guy
Jimmy

[bigdaddy38]

If you want to know exactly how many calories to burn you need to know your lean body mass, then you can use the Katch-McCardle formula which is the most accurate, it has been almost 20 years since I went to school to be a trainer so I looked it up, heres the formula.
BMR (men and women) = 370 + (21.6 X lean mass in kg) So basically you need to start by taking your weight and bodyfat % then subtract the percentage of body fat from your weight in lbs, this leaves you with your leanbody mass, convert it in to Kilo's by dividing it by 2.2 for example the last time I figured out my lean body mass I had 240lbs(i'm sure its less now I havn't lifted for awhile) any way 240lbs / by 2.2 equals 109 kilograms so the formula looks like this 370+(21.6x109)=2724 so my basil metabolic rate or base metabolism is 2724 calories per day just to maintain, this is just at rest of course so exercising would increase this, so if I only ate 2000 calories per day I would burn about a lb and a half a week if I did nothing else, add exercise and this increases. I totally forgot the point I was going to make and went of on a tangent, oh well this is good info.