Post Reply Fitness related need help!
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24 / M / England
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Posted 9/2/15 , edited 9/2/15
so basically i have been cutting for three months now. been trying to preserve/maintain/increase muscle mass. which i know is extremely difficult while cutting and obviously burn my body fat stores.

Had a weigh in for a job since i want to join the police. but it didn't exactly go as i had liked. this is because my start date has been postponed again because of my weight.

i admit i am fat but its not like i am not active or fit. I play american football and have reached the highest level for my capacity which was playing in the German Football league premiership (best league in Europe) and was paid to play.

But basically i started at 118kg and have now dropped to 101kg. in the last month i dropped from 107kg to 101kg which apparently was all my muscle mass

I had a huge shock today as last month my body fat percentage was 29.1% and then this month it was 29.3%, i have been eating clean cutting out stuff like pasta rice, etc with no TREAT meals for 3 months.

(my work out plan is 2 upper days, 2 lower days, core, (cardio after each session) and then a day of cardio (so 6 days of gymming technically)

Bench - 100kg for 3
Squat - 120kg for 5
Deadlift - N/a (not done heavy for a long time on this)

My target are either 30.0 BMI (currently 31.9) or 25% body fat (29.3% currently) in 1-2 months (i am 5'10 or 178cm or 1.78m)

So basically i want some advice on what you think i should do if i should adjust my diet more by increasing my calories, change my workout, how to retain muscle mass and drop more body fat. Do you think this is realistic etc.

if you could leave some advice that would be greatly appreciated. Also i know most people dont specialise in this sort of stuff here and its pretty off topic but didnt really wanna do it on another site hope you dont mine. (also sorry if this is in the wrong section didnt know to put it under general chit chat or here)
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52 / M / Bay Area
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Posted 9/2/15
Couple things are you 23 like your profile states?
I would back off the weights and shift work out to HIT and also core and cardio
You probably already know what HIT-High Intensity Training maybe set up some circuits and use a timer. Im not a big runner so I like to push the bike or start taking a spin class if you have one near to you. Get a heart monitor to help you optimize your baselines for cardio training you need to get more organized with workouts with an notebook to chart your body parts like leg day, chest and arms and so on. Do you have a pool near you excellent for early morning work outs. What looks like is happening is you have hit a wall. You need to change your total work out and get excited about doing new things to get you fit. If you are 23 you need to jump start your metabolism and it shouldn't take much. Increase how much water you are drinking like triple it. Just like fitness notebook you need to chart your eating really focus no cheating and if you do write it down so you realize you need to burn more calories because you blew it that day. If you try these new ideas I would guess 12 weeks huge rewards if you are really strict and discipline yourself my last idea is get fitness buddy its easy to cheat yourself like get online instead of doing a workout but if you have a friend not so easy to blow them off cause you made a commitment
mnmike 
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Posted 9/2/15 , edited 9/7/15
1) Given the numbers you've quoted, I wouldn't call you "fat" by any reasonable definition. Sure, you're a big guy; but you are plenty healthy and fit.

2) The easiest way to drop your BMI at this point would simply be to stop strength training, and switch to all cardio. BMI is simply a ratio of height and weight, and muscle mass is heavy. The downside, of course, is that you would lose muscle mass, and it sounds like you are unwilling to do that--which I don't blame you for. (This, by the way, is one of the problems with using BMI as a measure of health or fitness: some pounds are a lot healthier than others.)

3) Cutting fat without cutting muscle is unnatural; not impossible, but it means that you're working against your body's natural tendency. Basically, if you are eating fewer calories than you are burning, your body will make up that deficit by burning stored energy, and it doesn't really care whether that energy is stored in fatty tissue or muscle fiber.

The best advice I have seen on this is, basically, "slow and steady wins the race". If you reduce your caloric in-take too much, or exercise too often, you run the risk of your body over-compensating (our bodies do strange things when they think we are starving), and then you're back to square one.

Instead, eat a high protein diet and do strength training to make sure that you are building back whatever muscle mass that you are losing. You're already in shape, so don't worry about getting stronger or faster, at least not while you're trying to lose weight. Instead, just stick to an exercise program that will allow you to maintain your current strength levels, cut your calorie count so that you have a small caloric deficit every day (but not so low that you feel sluggish or that your body can't recover between workouts), and trust that over time you will see the results you want.
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19 / F / United Kingdom
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Posted 9/2/15
I am also going in to the police....so I understand physical performance is important but appearance shouldn't be a problem as quite a few police officers are a bit over weight...the police force can be a bit harsh.

I wouldn't tell you to start eating salad because if you're working out protein is important...have you tried going running or cycling? Swimming is also a good way to lose a few pounds.

You can't trust BMI apparently I am underweight which I'm not.

Unless you failed the police fitness test then you shouldn't have to lose weight, I can't believe the police would discriminate against your appearance....

Just watch your calories and fat intake and don't work yourself too hard.
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24 / M / England
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Posted 9/2/15 , edited 9/2/15
Cheers for the replies

i am actually 23 yes, Chinese Male born in the UK

Scooby - yeh i tend to do HIIT in my cardio by doing sprints (flat- no real hills near me unless i drive for like half an hour).
And i love the gym at the moment really embracing the grind of working towards my goal, always have enjoyed it especially as i always try to stride and make gains to improve my performance on the football field (just never was strict with diet)

Uppers day 1 consist of - Bench press with ab crunches, weighted rows with lat pull downs, to tricep pulldowns with bicep curls, then chest cables with shoulder press
Uppers day 2 - Dumb bell work out, Chest flies, incline db press, DB 1 arm rows with TRX, lying down tricep curls with seated bicep curls finally Shoulder press

Lowers day - Hang clean, Semi stiff deadlifts, squats with ab crunches, leg press with hamstring curls.
Lower day 2 - Power Clean, squats, Leg press, lunges, plyometric explosion work

Core Day - Kneeling Cable crunch with DB side leans, hyper extensions (back) with knee raises and sit ups, Raised plank with excercise ball with Normal plank and finally hip thrusts

MNmike - yer i have always been pretty big in a sense, i admit only in the last years or so i started to do proper weight lifting and getting into it but i think a big part of my problem has always been diet as always helped family with takeaways and stuff but finally got away recently.
But back to the topic after today i am actually a lot more willing to drop my muscle mass due to what was said to me today.

i would normally agree as it has been a pretty crash course but the sudden drop in my muscle mass has got me thinking about y diet again thats why i thought i would ask. my meals in general conclude this for the past few months while trying to cut. Been on a low Carb diet

Breakfast - fruit (strawberries, blueberries, raspberries, an apple and maybe some grapes) i know fruit contains a lot of sugar but it what gets me through the day in general. (what i eat before the gym)

Lunch - Omelette or protein Shake

Dinner - Steamed vegetable with a piece of meat

Woodygirl97 - Yeh i know its a load of rubbish, and i passed their physical assessment but i am purely being assessed on BMI and BF%. i hit 120kg on their push test and 110kg on their pull test and they stopped it at the minimum for the bleep test 5.4. and yeh i run. do a lot of sprint training for American football. and just generally try and stay active since as said before i enjoy the grind

apologies for the essay guys

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It doesn't matter.
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Posted 9/3/15
Challenge the health inspector to a race followed by a fight.
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49 / M / Planet KLK-X
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Posted 9/5/15 , edited 9/7/15
I'm not a fitness coach or anything, but here's my 2 cents. Do some real cardio; not sprints, long distance. Start with bicycling rather than running, it's less stress on your joints, do at least 3 miles / 5 km per day. If there are no hills, do longer distances. I think long distance running is great, but if you injure a knee that's no good. So maybe stick with biking unless you get down to 80 or 90 kg or so.

If you do proper cardio workouts, you'll probably eat more, which is fine. You need to eat enough calories to fuel your workouts. The more you bike or run, the more pizza and pasta you can eat.

Focus on losing the fat first and don't worry about losing some muscle, it's gonna happen. Don't try to lose weight too fast.

I think if you go biking 3 to 5 miles every day for 2 months you're gonna lose a lot of fat. After your BF% is down to where you want it, then focus on building muscle.
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20 / M
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Posted 9/5/15 , edited 9/6/15

scoobydew wrote:

Couple things are you 23 like your profile states?
I would back off the weights and shift work out to HIT and also core and cardio
You probably already know what HIT-High Intensity Training maybe set up some circuits and use a timer. Im not a big runner so I like to push the bike or start taking a spin class if you have one near to you. Get a heart monitor to help you optimize your baselines for cardio training you need to get more organized with workouts with an notebook to chart your body parts like leg day, chest and arms and so on. Do you have a pool near you excellent for early morning work outs. What looks like is happening is you have hit a wall. You need to change your total work out and get excited about doing new things to get you fit. If you are 23 you need to jump start your metabolism and it shouldn't take much. Increase how much water you are drinking like triple it. Just like fitness notebook you need to chart your eating really focus no cheating and if you do write it down so you realize you need to burn more calories because you blew it that day. If you try these new ideas I would guess 12 weeks huge rewards if you are really strict and discipline yourself my last idea is get fitness buddy its easy to cheat yourself like get online instead of doing a workout but if you have a friend not so easy to blow them off cause you made a commitment


Solid advice right here ^

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25 / M / Nottingham, UK
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Posted 9/7/15 , edited 9/7/15
Hey man, hope you reach your goal in the end. Perseverance is the key!

So, in my opinion dropping strength training isn't necessarily going to help, you just need to tweak your program so that it's more effective for your goals. So make sure that you're using the correct strength routine/plan to get the results that you want. You should definitely include more conditioning into your routine if endurance is a big aspect of the test and you want to loose body fat. Diet is a huge factor, someone stated it earlier; calories should be reduced slowly. There's lots of information out there on the internet chap. Here's a good place to look for more advice and information:

https://www.t-nation.com/all-articles

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