If you had a month vacation..........

[zack(fb)]

and were planing to loose body fat.
How would you plan your dayly/weekly schedule.
I actually have 35 days paid vacation.
I would love several differant ideas an to how you would make ues of this time.
ZACK

P.S. I want to thank everyone on the board for their tips and information. the last 2 months has been a great education!!

 

[Mr.X]

Well, 35 days is really not sufficient for a lot of fat-loss, but it's possible to lose a good amount of fat without really going head over heels.
Try:
weight x 12=daily calories
50/20/30 (protein/carbs/fat % from BMR daily)

Do: 45min cardio in the morning empty stomach and 20 min right after your workout.

Keep your foods clean:
EFA's like: flaxseed oil, sesamese seed oil, sunflowerseed oil, grapeseed oil, olive oil, peanut oil
Low-GI carbs: oatmeal, brown-rice, yams, beans, sweet-potato
Lean Proteins...try to at least get a serving of each type of protein...milk,casein,whey,soy,egg

Mr.X

 

[8-]]

What are your current stats, and what supplements, diet etc. are you currently on?

 

[zack(fb)]

thanks

Thanks Mr.X,
as always easy to understand and logical.
I'm going to have to study your responses and posts
alot more to gain some understanding about diet and excercise.
one question
what is the best way to reverse the catabolic state occuring after cardio (as you can tell I don't understand what the hell I'm saying)i'll have to do the research.
zack

 

[Avatar]

Re: thanks

one question
what is the best way to reverse the catabolic state occuring after cardio (as you can tell I don't understand what the hell I'm saying)i'll have to do the research.
zack

eating is the quickest way to reverse the catabolic state after cardio.

 

[zack(fb)]

Thank avatar,
I would think eating Protein would be the best is that true?
Zack

 

[M56M]

Had a similiar experience....make the best of it..

Last year i was in a similiar situation, i left my job and had 2 weeks of vacation planned in a 1 1/2 months so i figure it was pointless to start another job then to ask for vacation time so soon so i coasted through 2 months on savings...very nice..

anyway, what i did...

1.Slept about 10 hours everyday...sleep is very important

2.weight training with 30min walk on treadmill to warm up

3.went swimming almost everyday(IMO, is the best form of cardio)

4.then went jogging at night(3-5 miles)

seems alittle extreme but i am young(20) and with 10 hours of sleep in there it was no problem. I got myself down to about 7%BF. (not only in that time frame i was working out before obviously)

Take this oppurtunity to really put your body where you want, in 35 days you can make drastic strides with your overall mental and physical health...

Good Luck.(like you need it you have 35days off of work)

M56M

 

[zack(fb)]

8-]
(gulp)
male 34 5'4" 160 lbs(75 kg) 30%+bf
super slow metabolism

supp= multi vitamin

exercise= 30-45 minute cardio every morning on an empty stomach.
bicycle to and from work 15 minute as fast as I can.
wkends 10 km walk 120-130 minutes(it better than nothing) or ride 45min

daily food I've never figured it out the totals
every day I drink 4-6 liters of water (I'm a glassblower and sweating is unavoidable)
bkft
2 egg whites sometimes one yoke(after cardio)
midmorning
yogurt 180 gm 150 calories after bike ride
20-30 grams of nori(seaweed) between breakfast and lunch
lunch
1 chicken breast 1 cup of brown rice 1 cup of veggies.
or large salad 250 calories and tuna 60 calories.
or soba noodles with nori 350 calories

snack
nori 20 -30 gms

dinner 350 grm meat or 1 chicken breast 1-2 cups of brown rice and 2 cup of veggies

1-2 hours later 180gms yogurt 150 calories
(frozen it is better than ice cream)

My goals:
To learn more about proper diet and exercise.
To control my physical appearance
To reach 135 with 10% bf initially
(within the next year)

My personal ideal physique would be 160lbs with 8%bf (within the next 4 years)
and thanks for asking
Zack

 

[zack(fb)]

opps I am 165lbs

 

[8-]]

A quick thought - when you say that you have a super-slow metabolism, have you checked with a doctor that you don't have a thyroid imbalance?