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thatsright

Diamond Member
May 1, 2001
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Cardio isn't a waste of time, it's just not the best way (in and of itself) to lose fat. Especially the way most people do it (i.e. steady-state for long periods of time). Intervals/sprints have been shown to help improve muscle mass gains (or prevent loss) and speed up fat burning when compared to steady-state cardio. Just look at your average 400m sprinter; all they do is "cardio" but they're jacked as hell. It's the effort you put in, not the number of hours you spend, so maximize your time by increasing the intensity and you'll get a lot more out of it.

For the cardio part I've done, is interval jogging. AKA steeplchase. I'll walk up hill for 4 minutes, jog like hell for 5 minutes, walk for 2 minutes. Repeat this for about 30 minutes. I'll start mixing this with weights as already suggested.
 
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Koing

Elite Member <br> Super Moderator<br> Health and F
Oct 11, 2000
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For the cardio part I've done, is interval jogging. AKA steeplchase. I'll walk up hill for 4 minutes, jog like hell for 5 minutes, walk for 2 minutes. Repeat this for about 30 minutes. I'll start mixing this with weights as already suggested.

I'd add in a sprint for 7-10seconds as well mate.

Koing
 

thatsright

Diamond Member
May 1, 2001
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I'd add in a sprint for 7-10seconds as well mate.

Koing

Great idea. I will try this tomorrow. It will be a busy workout :)

I will be doing some difficult hiking this weekend for about two hours. Would you say this qualifes for an arobic workout?
 

thatsright

Diamond Member
May 1, 2001
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I'd add in a sprint for 7-10seconds as well mate.

Koing
Also, when I mentioned I was jogging and going uphill, I actually meant this on a treadmill at the gym. A few people just told me that jogging on treadmill is really inefficient compared to outdoors as the treadmill is doing quite a bit of work for you already. What do you think?

Also, also I work out at a small planet fitness. No pool and only treadmills or stair masters. Can you think of any other aerobic activity to try at a gym?
 

Koing

Elite Member <br> Super Moderator<br> Health and F
Oct 11, 2000
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Great idea. I will try this tomorrow. It will be a busy workout :)

I will be doing some difficult hiking this weekend for about two hours. Would you say this qualifes for an arobic workout?

Yes, most definitely.

I did a 40min cycle by the canal fasted on Tuesday. Then had a chill day and did the same cycle back in 35mins later in the afternoon.

Koing
 

Koing

Elite Member <br> Super Moderator<br> Health and F
Oct 11, 2000
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Also, when I mentioned I was jogging and going uphill, I actually meant this on a treadmill at the gym. A few people just told me that jogging on treadmill is really inefficient compared to outdoors as the treadmill is doing quite a bit of work for you already. What do you think?

Also, also I work out at a small planet fitness. No pool and only treadmills or stair masters. Can you think of any other aerobic activity to try at a gym?

The different isn't going to be that big. It would only matter to you if you were a runner and it doesn't seem like you are a runner so it doesn't matter. You only care about calories used and getting your metabolism going. It will do that.

Does your gym have a rower? If so I'd do intervals on it. I'd warm up for 5minutes, then smash it as hard as you can for 15seconds and then back off for 45seconds. I'd repeat this for 10sets and then warm down row for 10-15minutes depending on how much time you have.

I always recommend the above for people but I don't think I've ever done it myself. I don't really need to do much cardio/ any cardio to drop fat. Well certainly not to get below 10% imo, but I probably will if I want to get to 8 or lower.

A few things I've found out since starting my diet:
-use a website to track your calories and macros! I use myfitnesspal and it's fine for me
-2200calories is way too low for me. I'm dropping too fast on it. Muscle wasted? Hmmmm...arms are still 17inches flexed, 18 with a moderate pump, legs are 26 but I've lost an inch off them or so. Waist is 31inches around my belly button.
-May adjust calories to 2400 and see how I get on, I'll see my measurements, but I like that I haven't lost much in the way of muscle, but I'm only down 4.3kg in 6.5 weeks.
-Refeeds are good for me. I've lost better fat after starting to refeed every Sunday about 3 weeks ago
-Having a carb up before a heavy training session makes a monumental difference when I'm only taking in 138carbs a day
-Having a carb up only affects me for 2days and I'm back down to normal
-Post training I'll eat a chocolate biscuit or something with about 20carbs and then take my protein shake. Doesn't seem to affect my fat loss what so ever so far
-I can't diet more than 4-5 days without a carb up/ binge. I've had a few 6k calorie binges LOL
-I train a lot...probably about 16hrs week plus any swimming I do which was 2-3x a week and Tennis which I hit about 1-2x a week as I love it and the weather in England has been immense this week
-I really want pizza hmmmm...I can't believe I haven't had pizza over the past 6.5 weeks!
-1/3 of a cheese cake with greek yogurt a few hrs before training on Sunday is fine
-Be honest with yourself. Adjust calories and macros accordingly and don't be too hard on yourself. A few days bad here and there isn't going to wreck your diet in the long term. Definitely not if you want to get to sub 10%. Probably a different matter if you want to get on stage though.
-Be in it for the long haul. It's a slow and steady grind to drop fat but it'll be worth it and keep your eyes on the end goal.

Koing
 
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rga

Senior member
Nov 9, 2011
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The different isn't going to be that big. It would only matter to you if you were a runner and it doesn't seem like you are a runner so it doesn't matter. You only care about calories used and getting your metabolism going. It will do that.

Does your gym have a rower? If so I'd do intervals on it. I'd warm up for 5minutes, then smash it as hard as you can for 15seconds and then back off for 45seconds. I'd repeat this for 10sets and then warm down row for 10-15minutes depending on how much time you have.

I always recommend the above for people but I don't think I've ever done it myself. I don't really need to do much cardio/ any cardio to drop fat. Well certainly not to get below 10% imo, but I probably will if I want to get to 8 or lower.

A few things I've found out since starting my diet:
-use a website to track your calories and macros! I use myfitnesspal and it's fine for me
-2200calories is way too low for me. I'm dropping too fast on it. Muscle wasted? Hmmmm...arms are still 17inches flexed, 18 with a moderate pump, legs are 26 but I've lost an inch off them or so. Waist is 31inches around my belly button.
-May adjust calories to 2400 and see how I get on, I'll see my measurements, but I like that I haven't lost much in the way of muscle, but I'm only down 4.3kg in 6.5 weeks.
-Refeeds are good for me. I've lost better fat after starting to refeed every Sunday about 3 weeks ago
-Having a carb up before a heavy training session makes a monumental difference when I'm only taking in 138carbs a day
-Having a carb up only affects me for 2days and I'm back down to normal
-Post training I'll eat a chocolate biscuit or something with about 20carbs and then take my protein shake. Doesn't seem to affect my fat loss what so ever so far
-I can't diet more than 4-5 days without a carb up/ binge. I've had a few 6k calorie binges LOL
-I train a lot...probably about 16hrs week plus any swimming I do which was 2-3x a week and Tennis which I hit about 1-2x a week as I love it and the weather in England has been immense this week
-I really want pizza hmmmm...I can't believe I haven't had pizza over the past 6.5 weeks!
-1/3 of a cheese cake with greek yogurt a few hrs before training on Sunday is fine
-Be honest with yourself. Adjust calories and macros accordingly and don't be too hard on yourself. A few days bad here and there isn't going to wreck your diet in the long term. Definitely not if you want to get to sub 10%. Probably a different matter if you want to get on stage though.
-Be in it for the long haul. It's a slow and steady grind to drop fat but it'll be worth it and keep your eyes on the end goal.

Koing

I don't think you've lost lean mass in your legs. I think the amount of lifting you do coupled with the amount of protein you eat has made your body hold onto its lean mass. I would venture a guess and say that the difference is due to glycogen depletion after dieting and working out for 4-5 days. Try measuring them after one of your 6k refeeds.
 
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Koing

Elite Member <br> Super Moderator<br> Health and F
Oct 11, 2000
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I don't think you've lost lean mass in your legs. I think the amount of lifting you do coupled with the amount of lifting you do has made your body hold onto its lean mass. I would venture a guess and say that the difference is due to glycogen depletion after dieting and working out for 4-5 days. Try measuring them after one of your 6k refeeds.

Legs are smaller than when I was 92 and definitely when I was 99kg! But by how much it's hard to say as when they got up to 26inches the first time around I didn't keep track of them. But the 2 guys I coach definitely agree they are smaller. One of them I've coached for 3years so he's seen me at 99kgs last year and I train with him 2-3x a week. Legs are definitely leaner and I probably lose some muscle considering I was 99kgs. Must have some leg muscle lost as I'm a lot weaker and the fact that last year I went traveling for 3months and I went from 94 down to 84.8kg when I came back! I trained about 6x in 12 weeks.

97.5
http://www.youtube.com/watch?v=b_sR3519wHQ
97.7
http://www.youtube.com/watch?v=DgLpAzGfH0I

94
http://www.youtube.com/watch?v=WMSh7myghF4

Notice the different coloured belt? Well that is because the black one is a large and when I'm 94 my waist is too small to wear it! F0ck. Just measured the black belt and it was 37inches! WTF?! My white one I wear at 31inches now at 86.3kg bw. I'm sure it was about 33-34inches when I was 94? But either way f0ck, 97.7 down to 86.3kg means my waist is 6inches smaller! Crazy. I've never measured my old belt so it's surprising to actually compare them like this. I just know that the large belt doesn't go any smaller than 37inches.

Koing
 

thatsright

Diamond Member
May 1, 2001
3,004
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How much protein per day should I be at? A friend who helped me along nutrition wise, said you want to have 1-1.5 gram of protein per lb of body mass. So this would mean I would need to do 200-300g per day! Right now I'm just trying to loose fat and maintain muscle mass, so not sure if this amount of protein is needed?

Also, when I was in the gym two years ago I had left off doing the 5x5 or 8x8 SLT weight lifting program to build some muscle. If your not sure of what this is, its basically slam out 5 reps, wait 30 sec or less, then repeat for 5 sets etc. Can anyone recommend where to pick up on the strengthening part again? What to start off with? How many reps/sets for a given strengthening exercise? Since I've gotten back into this, I've been doing the same routine as I did two years ago and not sure if this is appropriate with my new starting point and goals? I'm not trying to bulk up, just loose fat.
 

Koing

Elite Member <br> Super Moderator<br> Health and F
Oct 11, 2000
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200-230g will be sufficient.

What are you lifting at the moment? 5x5 is great. I'd rest say a bit longer than 30seconds though. If you go heavy you probably wouldn't be able to get more than the 2nd or 3rd set out with 30secs rest on a heavy 5repper.

Are your lifts staying the same or going up? If your weights stay the same you are losing weight that is great.

Koing
 

thatsright

Diamond Member
May 1, 2001
3,004
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200-230g will be sufficient.

What are you lifting at the moment? 5x5 is great. I'd rest say a bit longer than 30seconds though. If you go heavy you probably wouldn't be able to get more than the 2nd or 3rd set out with 30secs rest on a heavy 5repper.

Are your lifts staying the same or going up? If your weights stay the same you are losing weight that is great.

Koing

Right now I'm doing 8x8 on most exercises. But from the sound of it when people say 'lift heavy,' I'm not sure I'm doing this? Today I did Machine chest presses. Started out at 85lb, 8 reps, 3 sets. Then I was struggling on the last set. So I went down to 50lb and for 3 sets, I could only do 6 reps before my arms gave out. Is this 'lifting heavy?' Should I try with heavier weight than this but do less sets? (i.e. 100lb 5x5 program?)

Should 8x8 routine apply for abs workout? Seems like too few sets/reps? For abs, I've been doing 15 reps x 8 sets.

Also, not sure what you mean when you say: "Are your lifts staying the same or going up? If your weights stay the same you are losing weight that is great." Can you elaborate?
 

Koing

Elite Member <br> Super Moderator<br> Health and F
Oct 11, 2000
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8x8 is A LOT OF VOLUME.

How long have you been doing 8x8? It's a good idea to switch up say every 6-8-10-12 weeks depending on if you have a specific goal in mind. I'd switch to 5x5.

When people say *lift heavy* they generally mean less than 6reps per set. If you can do something for 8reps it's probably not that heavy and more so when you can do 8x8.

Abs you can mix it up. You can do 10-12reps x 3sets or go heavy for say 5-6reps x 3-4sets. Depends on *which ab exercise* you are doing. 15reps x 8sets for abs is seriously overkill. I'd go heavier and say do 10-12reps x 3sets. No need to do 8sets.

"Are your lifts staying the same or going up? If your weights stay the same you are losing weight that is great."

This refers to your strength levels. If the weights you are lifting are staying the same or moving up and you are losing weight that is great news.

Koing
 

thatsright

Diamond Member
May 1, 2001
3,004
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A few more (and more, and more) questions:

1. When I started doing 5x5 or 8x8 routine a few years ago, I was told to wait no longer than 30 sec to do the next set. Does this sound right? I know its mentioned above to wait at least a minute between sets. Though today I went up on weight and if I rested less than 30 sec, I couldn't get past 3 sets.

2. On some exercises (chest press, bicep curls) I'm almost doubling the weight I did last time and waiting a minute. Then I can do 3-6 sets. How high weight should I go? Should it be when my body part starts to give out at a particular weight? Then when that happens, go down a few pounds the next time I'm in the gym doing the same exercise? Don't want to injure myself.

3. As for abs, I'm doing 100lb x 15 reps x 5 sets and it just doesn't feel like a challenge at all. Is it too little weight or am I doing something wrong?
 

Koing

Elite Member <br> Super Moderator<br> Health and F
Oct 11, 2000
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A few more (and more, and more) questions:

1. When I started doing 5x5 or 8x8 routine a few years ago, I was told to wait no longer than 30 sec to do the next set. Does this sound right? I know its mentioned above to wait at least a minute between sets. Though today I went up on weight and if I rested less than 30 sec, I couldn't get past 3 sets.

2. On some exercises (chest press, bicep curls) I'm almost doubling the weight I did last time and waiting a minute. Then I can do 3-6 sets. How high weight should I go? Should it be when my body part starts to give out at a particular weight? Then when that happens, go down a few pounds the next time I'm in the gym doing the same exercise? Don't want to injure myself.

3. As for abs, I'm doing 100lb x 15 reps x 5 sets and it just doesn't feel like a challenge at all. Is it too little weight or am I doing something wrong?

1) Different training protocols. I take about a 60-90secs. 30secs is INCREDIBLY SHORT if you do a strict 30seconds. I am not surprise you can only get about 3sets if you take a strict 30seconds recovery.

2) You double the weight? E.g. you do chest press on 20lbs and then you go to 40lbs for your 2nd set? You keep on doubling? I am a bit confused as what you are saying. I'd switch to say 3sets of 6 as heavy as you can do. Once you can do that move up the weight. If you are a beginner I'd do lighter weights for say 8-10 to *get use to the weights* and once you are *comfortable* with the exercise then I'd start to go heavier.

3) Which ab exercise are you doing? You didn't mention.

Koing
 

thatsright

Diamond Member
May 1, 2001
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1) Different training protocols. I take about a 60-90secs. 30secs is INCREDIBLY SHORT if you do a strict 30seconds. I am not surprise you can only get about 3sets if you take a strict 30seconds recovery.

2) You double the weight? E.g. you do chest press on 20lbs and then you go to 40lbs for your 2nd set? You keep on doubling? I am a bit confused as what you are saying. I'd switch to say 3sets of 6 as heavy as you can do. Once you can do that move up the weight. If you are a beginner I'd do lighter weights for say 8-10 to *get use to the weights* and once you are *comfortable* with the exercise then I'd start to go heavier.

3) Which ab exercise are you doing? You didn't mention.

Koing

2. Now that I'm trying to wait at least 60 seconds between sets, I've found that I can go up quite a bit on the weight I started out a few weeks ago when I was just waiting 30 secs between sets. I shouldn't of said I'm doubling weight on every exercise I do, but I've found that I can go up quite a bit more if I wait longer.

3. For abs, I'm doing torso rotations on a machine. I started out at 70lb for the first set and then went up until my last set when I was at 100lb. It just didn't feel like a workout at all.
 

thatsright

Diamond Member
May 1, 2001
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2. Now that I'm trying to wait at least 60 seconds between sets, I've found that I can go up quite a bit on the weight I started out a few weeks ago when I was just waiting 30 secs between sets. I shouldn't of said I'm doubling weight on every exercise I do, but I've found that I can go up quite a bit more if I wait longer.

3. For abs, I'm doing torso rotations on a machine. I started out at 70lb for the first set and then went up until my last set when I was at 100lb. It just didn't feel like a workout at all.

Also, also....if during my cardio day I burn 400 cal doing XYZ ecercise, can I add 400 calorie to my existing daily caloric limit? Right now I have it set to 2200 cals per day when I do not go to the gym, and 2400 for days that I do.
 

Koing

Elite Member <br> Super Moderator<br> Health and F
Oct 11, 2000
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I see. If you rest 2minutes you will be able to lift more weight or reps. But today for instance I just thrashed out MP with a mate. Maxed out at 82.5, bombed 85 twice then dropped to 60 and did 6sets to failure with about the time it took my mate to do his set.

Also, also....if during my cardio day I burn 400 cal doing XYZ ecercise, can I add 400 calorie to my existing daily caloric limit? Right now I have it set to 2200 cals per day when I do not go to the gym, and 2400 for days that I do.

I eat back about half the calories. Some people like to eat them all back but I'd say eat back at least 1/2 or 3/4.

Koing
 

debian0001

Senior member
Jun 8, 2012
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I used to weigh 180 to 190 and I'm 6 feet tall. When I walked, I could feel my stomach sides with my arms and felt pretty disgusted.

I moved to the city and just walked for 5+ miles a day everyday and ate less. I'm at 160ish now and my stomach is mostly flat. I walk during lunch too. I go to the gym 4 times a week and play basketball.

There's really no excuse to lose weight.
 

Koing

Elite Member <br> Super Moderator<br> Health and F
Oct 11, 2000
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I used to weigh 180 to 190 and I'm 6 feet tall. When I walked, I could feel my stomach sides with my arms and felt pretty disgusted.

I moved to the city and just walked for 5+ miles a day everyday and ate less. I'm at 160ish now and my stomach is mostly flat. I walk during lunch too. I go to the gym 4 times a week and play basketball.

There's really no excuse to lose weight.

It's about sustainable lifestyle changes and you have made the ones that you can sustain :) congrats :)

How long did it take to get down to 160 for you?

Koing
 

Wyndru

Diamond Member
Apr 9, 2009
7,318
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I'm steadily losing weight after about 4 months of using the loseit app. I lost 25lbs and my goal is to lose 35lbs total and hit 175. The app has me at 1600 calories per day to lose 2lbs per week. It hasn't been that quick, but I've also had some days where I go way over.

My fear is that once I stop dieting I will just gain it all back in a much shorter span than how I lost it. For instance, this week...being 4th of July, I knew I would be attending a few picnics (eating a lot of snacks, drinking beer, skipping exercise).

So I logged what I could and realized that I was over each day, but I never even hit 2500 calories in 1 day. In fact, overall I averaged 2300 in those 6 days. Somehow I gained 5 lbs though. This concerns me, since my "maintenance" calorie amount according to various calculators is 2200, so I'm thinking I'm going to gain it all back pretty quickly once I stop calorie cutting.
 
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Koing

Elite Member <br> Super Moderator<br> Health and F
Oct 11, 2000
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I'm steadily losing weight after about 4 months of using the loseit app. I lost 25lbs and my goal is to lose 35lbs total and hit 175. The app has me at 1600 calories per day to lose 2lbs per week. It hasn't been that quick, but I've also had some days where I go way over.

My fear is that once I stop dieting I will just gain it all back in a much shorter span than how I lost it. For instance, this week...being 4th of July, I knew I would be attending a few picnics (eating a lot of snacks, drinking beer, skipping exercise).

So I logged what I could and realized that I was over each day, but I never even hit 2500 calories in 1 day. In fact, overall I averaged 2300 in those 6 days. Somehow I gained 5 lbs though. This concerns me, since my "maintenance" calorie amount according to various calculators is 2200, so I'm thinking I'm going to gain it all back pretty quickly once I stop calorie cutting.

Losing 2lbs a week is too much unless you are very over weight and you are not. I'd slow it to 1lb a week:
1) It is more maintainable
2) You will preserve more LBM
3) It is much easier to lose weight on the most amount of calories as you can get away with

5lbs is the equivalent of 17'500 calories. You did not over eat by that much. If you are eating 1600 on average that means you only ate 700x7, 4'900calories. The 5lbs will drop off very quickly. Most of it will be water weight.

2300 calories isn't that much, did you accurately log it? More so when you are eating non wholesome, home made cooked food. Snacks have A LOT of calories.

How much training do you do in the week?

Koing
 

njdevilsfan87

Platinum Member
Apr 19, 2007
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My fear is that once I stop dieting I will just gain it all back in a much shorter span than how I lost it. For instance, this week...being 4th of July, I knew I would be attending a few picnics (eating a lot of snacks, drinking beer, skipping exercise).

I think what a lot don't realize is that being healthy is a lifestyle. You don't just stop once you're finished. Instead, just figure out what to do next. For example...

I used to weigh 180 to 190 and I'm 6 feet tall. When I walked, I could feel my stomach sides with my arms and felt pretty disgusted.

I moved to the city and just walked for 5+ miles a day everyday and ate less. I'm at 160ish now and my stomach is mostly flat. I walk during lunch too. I go to the gym 4 times a week and play basketball.

I'm only an inch and a half taller, and weigh 185. I'm actually trying to GAIN a few more pounds. This poster and I, are obviously doing two completely different things, but both living some kind of healthy lifestyle.

When I build up the muscles, I think I will actually start to look fatter, as the fat will sit on top of the growing muscles.
This is totally normal, happens to almost everyone, and I say go for it. When you are building muscle, you're not trying to burn fat. You're just trying to build muscle. Strength training usually requires over 3000 calories a day, even on days you don't work out. I'm consuming over 3500 per day right now (mixed nuts, help me a ton here). If I were to just drop down to 2500 per day, I'd be starving, and would probably start losing 10lbs a month just sitting around on my ass all day. This actually has happened to me before when I dropped from 195 to 165 in 3 months, and people were legitimately worried about my health for some time, saying I looked way too thin... (and I did). Now that... really sucked. I was back at square one in a way you wouldn't normally think! I learned my mistake then - I stopped, and lost it all. Therefor, I cannot stop. ;)

Edit : And before anyone says I'm lucky to be like this, yes and no. I cannot simply eat anything I want, else I'll develop acne even at the age of 26. I don't know what it is, but I've narrowed it down to a few things. Unfortunately those few things are pretty much in everything that tastes awesome. :(
 
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thatsright

Diamond Member
May 1, 2001
3,004
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In the last 6 weeks I&#8217;ve been going to gym, eating healthy etc. BUT there out of that there was about 2.5 weeks where I didn&#8217;t go to gym enough and ate pretty poorly as I was on vacation and work was too crazy to get up at 5:15 am. Take that for what it is. So since June 1st, I&#8217;ve lost about only 4lbs. I still think this is too slow of weight loss. I&#8217;m making progress on some level, but not enough for me. I am lifting three days a week and doing 35 min of cardio the other two days. My cal intake is 2400 cal on days I lift and a little bit more on cardio days. I&#8217;m doing 5x5 program for lifting and now on the last or next to last set my body starts to give out which sounds like that&#8217;s a good weight. But when I leave the gym, I don&#8217;t feel like my body was pushed hard enough. Can you think of anything to adjust? Again, I&#8217;m just trying to loose fat and not build muscle.
 
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