YAWT: Recipe book for Wieght Lifter / Fat Burner .

[polm]

I have been baby-stepping myself into a routine of different things to improve my overall health and image.

I have been following MAX-OT weight and cardo training programs.

I have also been consuming Optimim Nutrition's Pro Complex twice daily.

I am now looking to improve my overall diet by eating better. I am terrible in the kitchen, but if I have directions (recipes) I can do alright.

Can aynone recommend a good recipe book for someone looking to burn fat AND build muscle ?

 

[CPA]

sorry polm, but you can't do both at the same time unless you are an absolute beginner. And even then, diet is only part of the reason you could do it.

If you want to lose weight, increase activity, decrease calories.

If you want to gain weight, increase activity, increase calories.

For diet, just include lots of veggies, about .8 - 1 grams of protein per pound of body weight and about 15-20% in fat, preferablly essential fatty acids like Omega 3, 6 and 9 (fish oil, flax oil, etc.)

 

[RagingBITCH]

Well I think that he's relatively overweight and not in the best shape - adding muscle and burning fat isn't difficult. I doubt he's trying to get cut/lower his BF.

 

[polm]

Originally posted by: CPA
sorry polm, but you can't do both at the same time unless you are an absolute beginner. And even then, diet is only part of the reason you could do it.

If you want to lose weight, increase activity, decrease calories.

If you want to gain weight, increase activity, increase calories.

For diet, just include lots of veggies, about .8 - 1 grams of protein per pound of body weight and about 15-20% in fat, preferablly essential fatty acids like Omega 3, 6 and 9 (fish oil, flax oil, etc.)

actually I am learning that if I follow a High Intensity Cardion Program (3x a week, maximum intensity, 20 min) coupled with a low rep, high weight, training program I will be able to do both.

 

[polm]

Originally posted by: RagingBITCH
Well I think that he's relatively overweight and not in the best shape - adding muscle and burning fat isn't difficult. I doubt he's trying to get cut/lower his BF.

on the contrary...Im 5"7 and weigh 155. I am looking to add just a little bit more mass, get tone/cut .

 

[RagingBITCH]

Originally posted by: polm

Originally posted by: RagingBITCH
Well I think that he's relatively overweight and not in the best shape - adding muscle and burning fat isn't difficult. I doubt he's trying to get cut/lower his BF.

on the contrary...Im 5"7 and weigh 155. I am looking to add just a little bit more mass, get tone/cut .

Ahh ok gotcha. Well CPA is right in that case. Just because MaxOT states that some notions are fact and some are false doesn't mean they're right either. You bulk up and then get cut, but it is very hard if not impossible to do both at the same time. I've been doing MaxOT since April/May - you just can't believe that everything you read in it is 100% truth. It works b/c I've seen massive gains when I did their 5 day program during the summer, but not everything they have in their program is completely true. You can debunk any theory with any number of research articles nowadays from "independent" researchers at University X.

If you're trying to do your cardio on your off days from weights, you can try to decrease your calories those days and increase on your weight lifting days, but it's not the simple one way street MaxOT makes it out to be.

 

[CPA]

Originally posted by: polm

Originally posted by: CPA
sorry polm, but you can't do both at the same time unless you are an absolute beginner. And even then, diet is only part of the reason you could do it.

If you want to lose weight, increase activity, decrease calories.

If you want to gain weight, increase activity, increase calories.

For diet, just include lots of veggies, about .8 - 1 grams of protein per pound of body weight and about 15-20% in fat, preferablly essential fatty acids like Omega 3, 6 and 9 (fish oil, flax oil, etc.)

actually I am learning that if I follow a High Intensity Cardion Program (3x a week, maximum intensity, 20 min) coupled with a low rep, high weight, training program I will be able to do both.

Maybe in the short term, and only because you are a beginner. Shortly, though, you will have to choose.

 

[polm]

Maybe in the short term, and only because you are a beginner. Shortly, though, you will have to choose.

How short is this "short term" period , typically ?


and,

What will end up happening to my body if I stick to 3 day Max-OT Weight and 3-day Max-OT Cardio for a long preiod of time ? no results at all ?

 

[CPA]

Originally posted by: RagingBITCH

Originally posted by: polm

Originally posted by: RagingBITCH
Well I think that he's relatively overweight and not in the best shape - adding muscle and burning fat isn't difficult. I doubt he's trying to get cut/lower his BF.

on the contrary...Im 5"7 and weigh 155. I am looking to add just a little bit more mass, get tone/cut .

Ahh ok gotcha. Well CPA is right in that case. Just because MaxOT states that some notions are fact and some are false doesn't mean they're right either. You bulk up and then get cut, but it is very hard if not impossible to do both at the same time. I've been doing MaxOT since April/May - you just can't believe that everything you read in it is 100% truth. It works b/c I've seen massive gains when I did their 5 day program during the summer, but not everything they have in their program is completely true. You can debunk any theory with any number of research articles nowadays from "independent" researchers at University X.

If you're trying to do your cardio on your off days from weights, you can try to decrease your calories those days and increase on your weight lifting days, but it's not the simple one way street MaxOT makes it out to be.

If you're going to gain any amount of significant muscle mass (after the beginning stages) you don't want to periodize your calories. You will need to eat consistently above your BMR, otherwise your body will scavage the needed calories from lean muscle. Not a good situation to be in.

 

[CPA]

Originally posted by: polm

Maybe in the short term, and only because you are a beginner. Shortly, though, you will have to choose.

How short is this "short term" period , typically ?

I would give it no more than 6-8 months.

 

[RagingBITCH]

Originally posted by: CPA

Originally posted by: RagingBITCH

Originally posted by: polm

Originally posted by: RagingBITCH
Well I think that he's relatively overweight and not in the best shape - adding muscle and burning fat isn't difficult. I doubt he's trying to get cut/lower his BF.

on the contrary...Im 5"7 and weigh 155. I am looking to add just a little bit more mass, get tone/cut .

Ahh ok gotcha. Well CPA is right in that case. Just because MaxOT states that some notions are fact and some are false doesn't mean they're right either. You bulk up and then get cut, but it is very hard if not impossible to do both at the same time. I've been doing MaxOT since April/May - you just can't believe that everything you read in it is 100% truth. It works b/c I've seen massive gains when I did their 5 day program during the summer, but not everything they have in their program is completely true. You can debunk any theory with any number of research articles nowadays from "independent" researchers at University X.

If you're trying to do your cardio on your off days from weights, you can try to decrease your calories those days and increase on your weight lifting days, but it's not the simple one way street MaxOT makes it out to be.

If you're going to gain any amount of significant muscle mass (after the beginning stages) you don't want to periodize your calories. You will need to eat consistently above your BMR, otherwise your body will scavage the needed calories from lean muscle. Not a good situation to be in.

Yea I meant to incorporate that in there somewhere. 🙂

polm - you're going to have to realize that Max OT isn't the Bible of Weightlifting. I did when I first started on it but quite frankly it's just propganda to get you to use their products and all that crap.

 

[polm]

so basically there is NO way I can build muscle without adding a lot of unnecessary fat to my body ?

And no way to incorporate cardio with weight training ?

my dreams of adding mass and toning up by this summer are seeminlgy unacheivable.

 

[RagingBITCH]

Originally posted by: polm
so basically there is NO way I can build muscle without adding a lot of unnecessary fat to my body ?

And no way to incorporate cardio with weight training ?

my dreams of adding mass and toning up by this summer are seeminlgy unacheivable.

You're a beginner right? So you still could. Most people take the winter to "bulk up" and the spring to tone up. With the holidays here anyway, you might as well eat as much protein and food as you can while lifting hard, then take the spring (starting in March) to get cut before June/July.

 

[CPA]

Polm, this is what I would do if I were you.

Get some good Protein Powder, some Meal replacement shakes, some Fish oil pills, a good multivitamin and some creatine. Lift hard and heavy, but no longer than 90 minutes per day. Eat 6-7 times a day, get in about 3000 calories a day (you want to gain about 1 pound per week, so adjust as necessary). Make your calories come in a ratio of 45-35-20 (carbs-protein-fat), plus or minus a few percentage points. Hit your weights hard and heavy, but no longer than 90 minutes a day. Eliminate the cardio or no more than 1 30 minute session a week. Get 5 servings of veggies a day, limit the sugars and grains. Get 8-10 hours sleep. Lift hard and heavy, but no longer than 90 minutes a day. Change up your routine every 3 weeks or so. Be serious in the gym, you can socialize later. Do this for about 8 months to a year, THEN look into losing some bodyfat. Your results will be much better than this program. And you know why? Because it has been used for decades. It is tried and tested. It works.

 

[polm]

What is most likely to happen to my body if I stick with my 3 day weight / 3 day cardio program ?

Will this be more conducive to tone or build muscle ?

 

[CPA]

Well, I'm not familiar with the program, and since you didn't list your calorie intake, I will assume it is low - low compared to what is need to build muscle. From that I would say you are more apt to lose bf%, which in turn will make your muscles look bigger (tone does that). Perception is a good part of making you look larger (mass).

 

[ThaPerculator]

I dunno guys, I've been losing weight and gaining muscle for the last 6 months... Not as fast as I used to gain muscle, but still it's a lot more efficient to do both at once I think.

Been doing a low-carb/high protein/medium fat (mostly monounsaturated), medium calorie, high fiber type ketogenic diet supplemented with low-carb protein and recently creatine monohydrate. I've been lifting for about 4 years, and in 6 months I still went up by at least 35 on most of the workouts I do (obviously not counting dumbbell stuff), while losing a lot of weight. I've only got about 12 pounds to lose until I hit my goal of 185, so it's not like I'm a lardass. I've only lost under 10 in the last month, but I still made significant gains in strength all around. I think I proved its not impossible to lose weight and gain strength at the same time, its just slower progress on both fronts.

 

[CPA]

Originally posted by: ThaPerculator
I dunno guys, I've been losing weight and gaining muscle for the last 6 months... Not as fast as I used to gain muscle, but still it's a lot more efficient to do both at once I think.

Been doing a low-carb/high protein/medium fat (mostly monounsaturated), medium calorie, high fiber type ketogenic diet supplemented with low-carb protein and recently creatine monohydrate. I've been lifting for about 4 years, and in 6 months I still went up by at least 35 on most of the workouts I do (obviously not counting dumbbell stuff), while losing a lot of weight. I've only got about 12 pounds to lose until I hit my goal of 185, so it's not like I'm a lardass. I've only lost under 10 in the last month, but I still made significant gains in strength all around. I think I proved its not impossible to lose weight and gain strength at the same time, its just slower progress on both fronts.

First, I would question the lifting, diet and sleep that you had done in the last 4 years. Second, I would not attribute all increases in weights due to increased muscle mass, some of that could have come from better mechanics/form or just a change in lifting. Your bodies adaptation will result in increased strength. And third, if it's efficient why do you say you've made slower progress.

I'm not arguing that you haven't done well, but if this was the case then most bodybuilders would use this type of system year round, but they don't because it doesn't work that way.

When I was losing weigth from July to October, my strength increased also, but I had also been out of lifting for a year. So most of that was from mechanics. Now that the weight loss (bodyfat loss) cycle is over, I have increased my calories and my lifts have shot through the roof.

Muscle CAN NOT build without sufficient calories, and fat WILL NOT burn off unless your calorie intake is less than your calorie output.