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?

 

[zack(fb)]

???????????????

is losing 36 lbs of fat
and gaining 20 lbs of muscle an attainable goal
within 12 months?
I'm gonna have to kick some ass to do this!

 

[zack(fb)]

thyroid?

Not yet.
maybe I need to have a complete phyisical
and everything checked out

 

[8-]]

Re: thyroid?

Not yet.
maybe I need to have a complete phyisical
and everything checked out

If your metabolism is super-slow, its definitely worth checking that your thyroid is functioning properly - especially before you start on any extreme diet/workout programs.

 

[8-]]

Also worth getting it checked out before you take any supplements that are meant to help increase metabolism or weight-loss.

Just my 2 cents.

 

[zack(fb)]

8-]


I don't know much about the subject.
but will look into it. thanks

 

[8-]]

You're welcome bro.

Better safe than sorry.

BTW - Losing 36 lbs of fat and gaining 20 lbs of muscle is definitely an attainable goal in 12 months. The fat loss will be a lot easier than the muscle gain though.

 

[fiatconspiracy]

with or without AS??

 

[zack(fb)]

I think it is possible to do it "AS free" maybe with Georges supps or others(if they really do what they say they do)

but maybe at 34 gaining 20 lbs of muscle in one year without some form of AS would be too great a challenge.
I have thought about it a lot over the last 2 months and since I have no connections Finnaplex would be the easiest way to get AS.
I really need to understand my diet and weight training and get them down to the point where if anyone asks me a question I can just answer without having to think about it or look something up. At the same time I need to learn the self discipline necessary to be able to control my weight. I think that after that time I will have the basic knowledge to persue AS in a logical and safe manner.

 

[8-]]

You have set yourself a goal, which is good.

Just monitor your progress and modify your goal if necessary.

Start without AS and use a healthy diet and good workout program for 3 months. See how its going and decide after that whether you want to continue like that or go the As route.

 

[Mr.X]

I just want to add to this by saying: ANYTHING IS POSSIBLE....something I have come to realize only in the later part of my life. If your goal is to drop 30lbs of fat and gain 20lbs. of muscle then go for it. Put 110% effort into it and never quit, for your goal will be achieved no matter AS or not. (AS would help lol) But, you don't need AS to achieve results.

Try, CKD or TKD and see how they work for you. I have dropped 20lbs. of fat and put on 10lbs. of muscle while using CKD in a fairly short period of time.
Read my CKD manual and see if it sounds like something you want to follow.

Mr.X

 

[zack(fb)]

sounds like the ckd starts today!!!!!!!!!!!!!!

 

[cozmokramer]

in twelve months.... those goals are easily attainable...

just formulating the right plan and sticking to it will be the trick

 

[manny78]

35 days ? if i were a fat ass ? in winter ? i would try DNP thats it.......

 

[zack(fb)]

Thanks every one Ill be posting updates on this or probabily a new thread.

My first plan of attack is to slowly change my diet closer to ckd while Im in japan(5 more days) I wiill be creating a food log to understand my intake. I will start my ckd diet plan when I arrive in seattle I can buy quality food and supps(any suggestions for either?) and i can actually read the labels.

I will be using Mr. X's suggested general plan

weight x 12=daily calories
50/20/30 (protein/carbs/fat % from BMR daily)
((is that ckd?)) more studying

I maybe following the ckd diet in the web page he posted at the top of the diet board after the first week in the US. Thank for caring about all of us enough to make that page! your the King X!


Do: 45(60) min 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

I plan to do basic lifts sqt bp dl one day a week eachwith abs the days in between(any other suggestions)

If anyone has a meal plan for ckd I would love it if you could post it. it could guide me to make the right decisions

thanks again
Zack

 

[8-]]

Good luck Zack.

Keep us posted with your progress.