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smbdybldr
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Good luck with the plan Sasa 
SASA "SHADOW'S PROJECT"
- Thread starter sasa
- Start date
BIKINIMOM said:
Hi,
i have been doing cardio for 5 days. Last month I have been doing 2 days HIIT 30min and 3 days 45-60min moderate intensity.
How you explain me fact that too much cardio could lend makeing people fat?? I was thinking logickly if I burn more calories I should lose weight right?? why is it not true?? Just for clarify.
my thyroid is under doctor control, I am going to check my thyroid every 6 weeks , but last time I still was littel bit overmedicated...whitch for me again no makeing sence...becasue usually people who are takeing more medicine and are HYPER...usually losing weight...NOT ME!!!
3.MEAL that was in restaurant
sea bass grilled
steamed asparagus 5 pieces
brocolli
salad{lettuce+tomatoes}
4.MEAL it was pretty late around 10.30
1/4 cup cottage cheese low fat
1 tb yogurt FF for taste
Bikini Mod
New member
sasa said:Hi,
i have been doing cardio for 5 days. Last month I have been doing 2 days HIIT 30min and 3 days 45-60min moderate intensity.
How you explain me fact that too much cardio could lend makeing people fat?? I was thinking logickly if I burn more calories I should lose weight right?? why is it not true?? Just for clarify.
my thyroid is under doctor control, I am going to check my thyroid every 6 weeks , but last time I still was littel bit overmedicated...whitch for me again no makeing sence...becasue usually people who are takeing more medicine and are HYPER...usually losing weight...NOT ME!!!
3.MEAL that was in restaurant
sea bass grilled
steamed asparagus 5 pieces
brocolli
salad{lettuce+tomatoes}
4.MEAL it was pretty late around 10.30
1/4 cup cottage cheese low fat
1 tb yogurt FF for taste
So you have been doing cardio 5 days out of 7?
Too much cardio is catabolic which means that it will tear down your muscle mass. Less muscle = lower metabolic rate always regardless of your activity level. The more muscle you have, the higher your metabolism is even at rest. You burn the most amount of calories from your own body fat when you are sleeping, why we call sleep a hybernative state as your body knows that no new energy (food) will come in while you are sleeping. It is why your heart rate and breathing slows down so that your metabolism is slowest.
The key is to build as much lean muscle mass as possible so that your body will always burn calories at a higher rate.
Does that make sense?
Also the human body adjusts very quickly to food intake/activity level. It is a very efficient machine and we must constantly change calorie intake/physical activity to continue to progress.
In other words - if you normally do cardio for one hour at 5 days per week, then within a few weeks (this is different for everyone) your metabolism will adjust. In order to continue to lose bodyfat you will either have to do more cardio to continue fat loss with the same food intake. Eventually you will be up to several more hours per week of intense cardio with no fat loss, but actual gain as all the hours of cardio activity (which can be very catabolic) will have actually caused your body to utilize its own muscle for energy. Less muscle = slower metabolism. So now the individual may eat less or actually already may have been eating less which leads to even more loss of muscle mass. So now you have someone who has been busting their behind in the gym for several weeks and for all of their effort they actually GAIN FAT. They may have lost a fair amount of BODYWEIGHT though, as all that precious muscle weighs quite a bit in comparison to the bodyfat that they have not lost, but actually gained.
That is another reason I advise people to stay off the scale and use the mirror, how their clothing fits and a tape measure instead to guage FAT LOSS progress.
Did I explain that well enough? I know it seems contradictory but it is REALLY how the human body works. More cardio and less food does not = fat loss but the total opposite. It MIGHT equal weight loss, initially at least but there are very few people I know of that continue to do A LOT of cardio eating very little or having very strict diet for very long when they do not get the results they want. They eventually stop all or most activity and go back to eating the way they did before which ALWAYS = MORE FAT GAIN. Thus you have the yo-yo syndrome: people who lose some weight then gain it back with additional bodyfat.
So please tell me more specifically how many days per week have you been doing cardio for how many weeks?
If you guys aren't confused at this point you are doing pretty damned GOOD!
Meal 3 looked GREAT
Meal 4 was good too... I am thinkin that if you used full fat cottage cheese maybe you wouldn't need the pbt. Just a thought... It is acceptable either way.
needtogetaas
New member
outstanding and good luck to you..we are all here to motivate and stand behind you
Bikini Mod
New member
Also Sasa - I can tell that English is not your mother tongue. May I commend you on your excellent command of the language! Also May I ask what your mother tongue is?
BIKINIMOM said:
Hi,
thanks for explain me that issue with cardio and gaining weight..I understand now.
You asked me how long I have been doing my cardio routine, so before I started "shadow's project" I have been doing cardio for almost month 5 days {2 days HIIT 30min and another 3 days 45-60min} .I used to do cardio all the time since I started lift weights which is almost 6 years now. At the begining I lost almost 20lb, so I was that time {3 years ago} 110lb...today around 134lb..that's suck. I gained my weight back becasue probably medical problems {thyroid, I lost period for 2 years...so doctor have been treating me different kind of ways..} Now my period is back, but also my weight. No matter what I do I can't lose fat.
My mother tongue is czech.
that forum helping me with english 
10/24/07 wensday
1.Meal
coffee+ splash milk
1 greek yogurt FF
WORKOUT
incline db press
incline flyes
cabel cross-over
3x10rep
4x10-12 push-up
CARDIO 40min {HR 145-167}
2.MEAL
coffee
3/4 cup egg whites
1/3 cup oatmeal
3.MEal
3.5 oz chicken breast
salad {lettuce+2 pieces beets+1 teas green peas}
4.MEal
3.5 oz chicken
salad {lettuce+tomatoes+cabbage}
FEEL sore today!!!
needtogetaas
New member
I was a bit like that when I was in airborn lol.Gymgurl said:
Bikini Mod
New member
sasa said:10/25/07 Thursday
1.MEAL
3 oz chicken breast
1/2 apple
WORKOUT
10min warm-up
SHOULDERS + ABS
Lateral raise and DB press 3x10 rep
Front laterals + upright rows 3x10rep
reverse pec dec 2x 10rep
CARDIO 25min walking HR 130
2.MEAL
coffee
3/4 cup egg whites
1/3 cup oatmeal
The only tweak I would make to your diet is to keep a serving of a complex carbohydrate to each of your first 4 meals... First 3 at a minimum. YOU NEED those carbohydrates to burn for energy throughout the day and you need less as your day winds down and you become less active.
One serving of superior sources of complex (low glycemic index) carbohydrate=
1. One Cup oatmeal
2. One Cup brown rice
3. One yam (about the size of your fist)
Whole wheat bread is still a good source of complex carb but not as good as the first three I listed as your body will break this down a bit more quickly.
And please try and add a few whole eggs. Trust me, you will be happy with that.
As for your cardio, my recommendation (as we are talking a long term fat loss) start out with no more than 3 days per/week start as like 20/30 minutes per session. You want to work hard but not to the point where you feel like keeling over.
I always start my clients slowly and have them gain strength through weight resistance training (lifting). The more mass you build, the higher your metabolic rate will be. The most FAT calories your body burns is when you are ASLEEP as your body knows that no food will be ingested. So more mass you have THE BETTER!
