I have been a member of JSF for a while now and I have learned so many things here!!! There are just a couple of things that I just can't seem to get that are vital for my success... :( The first thing is that I need determination and I need people to let me know that I am making progress... The main problem that I have is that I don't know what to eat throughout the day to maintain fatloss without lowering my metabolism... I am going to start my lifting and cardio plan tomorrow that consists of lifting 4-5 days/week and cardio 5-6 morning/week... I will add pictures tomorrow of my current frame, (please critique)!!! Please give me any advice that you guys might have about meal plans for fatloss... Thanks!!! :tu: Jack

You can start with a little reading:
**** read first****
http://www.snac.ucla.edu/pages/Diet_Nutrition/nutrition_basics.htm
**** read first****

http://www.bodybuildingforyou.com/bodybuilding-supplements-guides/diet-and-nutrition-guide-1.htm
http://www.berkeleywellness.com/html/fw/fwNut03Carbs.html

You can start with a little reading:
http://www.snac.ucla.edu/pages/Diet_Nutrition/nutrition_basics.htm

Do you agree with the protein recommendations here? For strength trainers specifically, they mention .73 to .82 grams per pound of body weight, or 12 to 15% of your total calories.

Do you agree with the protein recommendations here? For strength trainers specifically, they mention .73 to .82 grams per pound of body weight, or 12 to 15% of your total calories.

I'd feel like hell...give me my protein:tu:

Here are the pictures... Please critique!!! :nod:

All of these photos were taken 7/24/06 @ 10:00 a.m.

Here are the pictures... Please critique!!! :nod:

All of these photos were taken 7/24/06 @ 10:00 a.m.

Weight training is so important. But, you are getting into an overkill doing 6 days a week cardio and weights. Where is rest and recovery? Since you seem to just getting started. I suggest you do three days of full body workouts, followed by cardio(if you feel you have to). Rest the other 4 days a week. But, stay active!

Sure diet is number one priority, but you better plan the exercise program for real results.:bb:

Weight training is so important. But, you are getting into an overkill doing 6 days a week cardio and weights. Where is rest and recovery? Since you seem to just getting started. I suggest you do three days of full body workouts, followed by cardio(if you feel you have to). Rest the other 4 days a week. But, stay active!

Sure diet is number one priority, but you better plan the exercise program for real results.:bb:
I realize that 6 days of cardio/week is tough... I also realize that 5 day of weight-training/week is alot... The reason that I am doing it so often is that I have been lifting and doing cardio on and off for a while now and I have come to realize that unless I give myself a full week of workout, I won't stick with my plan... As for rest, my 4-5 day lifting plan is separated into muscle groups... This allows for the untargeted muscles to rest during the subsequent excercise days... I believe that doing fasted cardio 6 mornings/week will keep me losing fat without over doing it...

Diet wise, keep it simple.

Breakfast :

Fruit and Nut Wholegrain Museli with Semi Skimmed Milk

Snack : Banana and a Apple

Lunch : Tuna Salad Sandwich on Wholemeal bread.

Snack : Handful of nuts or cottage cheese

Dinner : Chicken Breast with veggies


Keep it simple, and mix up your protein sources.

I realize that 6 days of cardio/week is tough... I also realize that 5 day of weight-training/week is alot... The reason that I am doing it so often is that I have been lifting and doing cardio on and off for a while now and I have come to realize that unless I give myself a full week of workout, I won't stick with my plan... As for rest, my 4-5 day lifting plan is separated into muscle groups... This allows for the untargeted muscles to rest during the subsequent excercise days... I believe that doing fasted cardio 6 mornings/week will keep me losing fat without over doing it...
In my opinion, you should plan at least one day per week with no organized cardio or organized strength training. (If you feel you must work out, go for a relaxing bike ride, or a long walk, or play a game of basketball or whatever is the most fun and relaxing for you.) Also, I believe at least one day should be only strength training, and one day should be only cardio. You'll be able to put more effort into each individual session that way.

I think if you focus your strength training on improving your back muscles, it will make a big difference to your posture, which will create the biggest aesthetic changes in your physique. :gl:

Do you agree with the protein recommendations here? For strength trainers specifically, they mention .73 to .82 grams per pound of body weight, or 12 to 15% of your total calories.

Based on personal experience... no, I don't agree and feel higher protein for strength training and body recomp is beneficial.

They are providing the safe answer. The pupose of that link was more to address the "what to eat" question since it does that fairly well.

1g/lb seems to be a good miminum during a cut to stave off catabolism in a cal deficit....otherwise, "mass loss" will include muscle.

In addition, reading the stickies in this forum regarding macros is worthwhile.

My personal take is:
On the whole for a cut, overall calories will make the larger impact than the macros. The macros are a smaller part of the equation. Total cals make the biggest difference. Clean cals are next in importance and then macros.

However, bodytypes are all different so how I view the priorities of weightloss will likely be different than someone else's experience and that's where all the confusion comes in.

Physically and chemically we all work the same (though chemically we can get out of balance and that can cause a lot of the problem especially as we age and when our daily diet goes down the dumper), basic biology and human gross anatomy being what it is. Some are more efficient at weightloss and some are more efficient at building muscle than others.... but we all contain the capacity to do both and respond to general principles that will work for 95-98% of the population.

Eating sensible proper sized portions. Small, well balanced meals, several times a day consisting of a reasonable amount of complex carbohydrates high in fiber to promote nutrient absorption in the gut (and regulate insulin), fruits, vegetables, lean proteins and healthy fats (mostly MUFA's followed by PUFA's with omega 3:6 in a 1:2- 1:3 ratio). Saturated Fat's are just going to increase blood cholesterol and that's not good for anyone.

Give up the crappy junk food (processed non-fibrous, quick digesting carbs) or minimize it as all it does is flood insulin and maximize our response to ghrelin (the more overweight, the more ghrelin production in conjunction with insulin promotes a big appetite response).

Nothing drastic and quite reasonable. Do that always and maintain a slight deficit combined with some sort of exercise for a minimum of 20-30 mins or even break it up into 10mins of activity 3x /day (increase insulin sensitivity) and the weight will come off, maximizing anabolism naturally (muscle growth).

It doesn't have to be complicated. People tend to make things complicated for one reason or another.

In my opinion, you should plan at least one day per week with no organized cardio or organized strength training. (If you feel you must work out, go for a relaxing bike ride, or a long walk, or play a game of basketball or whatever is the most fun and relaxing for you.) Also, I believe at least one day should be only strength training, and one day should be only cardio. You'll be able to put more effort into each individual session that way.

I think if you focus your strength training on improving your back muscles, it will make a big difference to your posture, which will create the biggest aesthetic changes in your physique. :gl:
I think that is a great idea to keep one day free of any cardio or lifting... This day for me will be Saturday... As far as one day for only cardio and one day for only weight-training, I will be doing only cardio on Sundays and only weight-training on Wednesdays... Does this sound ok??? Also, what do you think about my physique??? Should I be really focusing on fat loss (cardio sessions) or more on bulking (weights)??? BF% estimate??? I'm guessing around 22-23%

Should I be really focusing on fat loss (cardio sessions) or more on bulking (weights)???
Neither....recomp (recomposition)

Improve your musculature while slowly reducing your body fat (what an idea'r....build muscle and lose body fat at the same time *shock and awe*).

Clean up your diet (get a plan together). You can use places like www.fitday.com and www.nutridiary.com to figure out how much you are eating now and how it breaks down in terms of macros (P/C/F).

Do some weight-training (try various programs all the while continually trying to best your last session in some way...a few more reps or a heavier weight).

Do this 2-3x /week with a some light cardio (can be anything that gets the blood moving (a couple of times a week and be sure to take 1 or 2 days off completely)

Get solid sleep.

I think that is a great idea to keep one day free of any cardio or lifting... This day for me will be Saturday... As far as one day for only cardio and one day for only weight-training, I will be doing only cardio on Sundays and only weight-training on Wednesdays... Does this sound ok???
Sounds good.:tucool:
Also, what do you think about my physique??? Should I be really focusing on fat loss (cardio sessions) or more on bulking (weights)??? BF% estimate??? I'm guessing around 22-23%
What Gordo said. It's a little confusing the way you put it. I think you should be focusing on "cutting" (losing fat) rather than "bulking" (gaining muscle), but not at the expense of each other. You don't need much of a caloric deficit to lose fat, just as you wouldn't need much of a surplus to gain muscle. Your estimate is probably pretty close.

Neither....recomp (recomposition)

Improve your musculature while slowly reducing your body fat (what an idea'r....build muscle and lose body fat at the same time *shock and awe*).

Clean up your diet (get a plan together). You can use places like www.fitday.com and www.nutridiary.com to figure out how much you are eating now and how it breaks down in terms of macros (P/C/F).

Do some weight-training (try various programs all the while continually trying to best your last session in some way...a few more reps or a heavier weight).

Do this 2-3x /week with a some light cardio (can be anything that gets the blood moving (a couple of times a week and be sure to take 1 or 2 days off completely)

Get solid sleep.

DITTO. MAKE SURE YOU GET SOLID SLEEP ON THIS KIND OF REGIMEN. GOOD LUCK!!!

If you base your diet on meat/fish/protein + veg + good fats (either in fish, suppliments + good sources of monos, e.g. olive oil avocados) you can't go wrong.

Add complex cabs around workouts.

Totally simple and effective.

Can you get lean on other diets, yes, but in my experience not as easily.

Is is as pleasant as eating cereal for breakfast and bread for lunch, not for most people.

Is it effective, yes.

Can you eat a large volume of food so as not to feel hungry, yes (make sure meat portions are reasonable and/or not too fatty).

Due to my random school schedule this summer, I have class at very different times during the week... My earliest class during the week is 8:00am and the latest ends at 10:00pm... Since my classes don't start until 11:00 or 12:00 so afternoons, I have a difficult time getting out of bed to due cardio before class... Do you guys think that it would be best for me to wake up and go the bed at the same times everyday (example: 6:00am wake / 11:00pm sleep) ??? I believe this might make a habit for me and get me on my feet everyday... Also, I have trouble eating often enough during the day now that I am eating clean and healthy... Any suggestions of eating times for the example day that I have given would be GREATLY appreciated!!!

Something like this:

6:00am: wake

6:15am: cardio (45min, fasted)

7:30am: breakfast (sometimes on the train to school)
example: 1 piece of fruit and 16oz. skim milk

9:30am: midmoring snack
example: 1 protein bar (300 calories; 6g fat; 23g protein; 40g carbs)

12:00pm: lunch
example: grilled chicken on a pita w/ lettuce, tomato, cheese, honey mustard

2:30pm: midafternoon snack
example: 20 baby carrots

4:00pm: preworkout meal
example: grilled chicken on a pita w/ lettuce, tomato, cheese, honey mustard

5:00pm: weight training (approx. 4 days/week)

6:00pm: protein shake/dinner
example: protein shake, grilled chicken with barbeque sauce, broccoli

8:30pm: nighttime snack
example: 8oz. skim milk

11:00pm: sleep

How much sugar in this protein bar? Typically the store bought ones aren't so hot from what I've seen. Do you have a brand name we can look up?

I think that you need to eat more. You need more/better vegetables. You need more protein. You need more healthy fat.

:)

How much sugar in this protein bar? Typically the store bought ones aren't so hot from what I've seen. Do you have a brand name we can look up?

I think that you need to eat more. You need more/better vegetables. You need more protein. You need more healthy fat.

:)
The protein bar is Powerbar Protein Plus usually... I don't really eat them too often, this was just an example for you guys to substantially critique... Nutrition is my main problem right now... And just as a bit of information: I am 5'8", 165lbs, 21yrs old (August 20th)... Please help me guys...

How much sugar in this protein bar? Typically the store bought ones aren't so hot from what I've seen. Do you have a brand name we can look up?

I think that you need to eat more. You need more/better vegetables. You need more protein. You need more healthy fat.

:)


They have a gimmick called net carbs. Basically total carbs minus fiber, sugar achohol.

So there might be 40 carbs but 5 'net carbs'. Sounds pretty gimmicky to me. I will ussually have a protien bar once every two weeks but try to avoid if I can. All about preperation.

Am I the only one here who thinks imacjack1 should NOT cut?

I think you should focus on lifting heavy weights, cardio on your off days (probably 2x/wk), eat at maintenance, and keep chugging along. You are too skinny to worry about cutting fat. If you do all that cardio and eat at a deficit, you will become too emaciated.

I think, if you're just beginning at this (which sounds like you are), your #1 priority should be to get in shape. Lift weights, get some solid cardiovascular fitness, and learn how to eat. By all means, you are hardly too overweight. You're a little chubby, but just getting your ass moving will take care of that.

Find a good upper/lower 4-day split, or a 3-day fullbody routine, with some intense cardio on the off days, and you should be all set for a few months. Track your calories and your progress, and make adjustments when you need to.



Here are the pictures... Please critique!!! :nod:

All of these photos were taken 7/24/06 @ 10:00 a.m.

Okay, some very general thoughts...

7:30am: breakfast (sometimes on the train to school)
example: 1 piece of fruit and 16oz. skim milk
Change to 1 egg, 5-6 egg whites, 1/2 cup oats, 1/2 large grapefruit

9:30am: midmoring snack
example: 1 protein bar (300 calories; 6g fat; 23g protein; 40g carbs)

If in need of a quick meal I would prefer you use protein powder mixed in water and perhaps some natural peanut butter.

12:00pm: lunch
example: grilled chicken on a pita w/ lettuce, tomato, cheese, honey mustard
I'm not familiar with pita bread since I don't really like it (the taste), just never looked it up. It may be okay, it may not (other members will know better than I).

What kind of cheese, how much, how much honey mustard?

A better option might be a large salad with chicken cut up in it, along with sunflower seeds or almonds on the side.

2:30pm: midafternoon snack
example: 20 baby carrots
You can do better than this I think. Let's cut those down to 5-10 if you like the carrots a lot, but add in some protein. How about a can of tuna? Lean steak or chicken? Hard boiled eggs?

4:00pm: preworkout meal
example: grilled chicken on a pita w/ lettuce, tomato, cheese, honey mustard
Same questions/comments as above (12:00pm).

6:00pm: protein shake/dinner
example: protein shake, grilled chicken with barbeque sauce, broccoli
Need to know amounts of everything please. Overall this isn't a bad selection of foods, though with the chicken I'd opt to exclude the protein shake (and use it elsewhere during the day). Add almonds, peanut butter, avocodo, or another fatty food to this meal.

8:30pm: nighttime snack
example: 8oz. skim milk
Change this. I'd personally drop the milk, but you might be fine with it. If you want the meal to be small (I see you called it a snack), use a small portion of cottage cheese with a little peanut butter, for example.

When people confuse the lack of muscle with being fat, they automatically assume they should cut or start doing more cardio.

In our friend imac's situation, this is what appears to be so. I would begin eating clean whole foods with lean protein sources and complex carbs, and start getting busy with basic compound, multi-joint movements.

Here is another classic case where "you gotta have the beef, before you can carve the steak."

Cutting would be a mistake IMHO :blank:

The protein bar is Powerbar Protein Plus usually... I don't really eat them too often, this was just an example for you guys to substantially critique...

1. Protein Plus bars have 23g of sugar and 4g of trans fat in them. They are also loaded with crap that I cannot pronounce.

2. If you don't eat them that often you probably shouldn't include them in a typical daily diet list.

I think you should focus on lifting heavy weights, cardio on your off days (probably 2x/wk), eat at maintenance, and keep chugging along. You are too skinny to worry about cutting fat. If you do all that cardio and eat at a deficit, you will become too emaciated.

I think, if you're just beginning at this (which sounds like you are), your #1 priority should be to get in shape. Lift weights, get some solid cardiovascular fitness, and learn how to eat. By all means, you are hardly too overweight. You're a little chubby, but just getting your ass moving will take care of that.

Find a good upper/lower 4-day split, or a 3-day fullbody routine, with some intense cardio on the off days, and you should be all set for a few months. Track your calories and your progress, and make adjustments when you need to.

:) Wow, this is essentially what I did. Without benefit of the JSFF (it wasn’t in cyberspace yet) I, through no rational, intelligent/knowledgeable thought process, stumbled onto this formula. I have been more than ‘pleased’ with the results. No radical changes, just sound, imminently doable things. I still haven’t gotten the hang of measuring things and micro managing; just sound eating habits and reasonable portion sizes! :rolleyes:

It didn’t work instantly but it has lasted………………starting my 11th year now! Sounds like ‘perfect advice’ to me!! Oh yes, the one thing that I feel is absolutely essential for long term success is ‘CONSISTENCY”

1. Protein Plus bars have 23g of sugar and 4g of trans fat in them. They are also loaded with crap that I cannot pronounce.

2. If you don't eat them that often you probably shouldn't include them in a typical daily diet list.

The Power Bar Protien plus has zero trans fat and the ingredients are not too bad. They are a tad high on suger, but are not bad in a pinch.

Hi guys... This is the workout schedule that I am currently following... I am planning on using something like this plan for the JSF Fitness Challenge (August 1-31)... Please let me know what you think is good/bad about it and let me know what I should change given the shape I am in now (pictures are recent!!!)... I greatly appreciate all of you guys and I know that most of you know TONS about fitness and nutrition and have had awesome results!!! :tu:

This workout is based on John Stone's Fitness Challenge Plan...

WORKOUT SCHEDULE
Monday: Elliptical machine/running, 45 mins (aerobic, fasted) (AM); Weight training: chest & triceps (PM)

Tuesday: Elliptical machine/running, 45 mins (aerobic, fasted) (AM)

Wednesday: Elliptical machine/running, 45 mins (aerobic, fasted) (AM); Weight training: back & biceps (PM)

Thursday: Elliptical machine/running, 45 mins (aerobic, fasted) (AM)

Friday: Elliptical machine/running, 45 mins (aerobic, fasted) (AM); Weight training: delts & traps (PM)

Saturday: Elliptical machine/running, 45 mins (aerobic, fasted) (AM); Weight training: legs (PM)

Sunday: Elliptical machine/running, 45 mins (aerobic, fasted) (AM)

Too much cardio IMHO.

Too much cardio IMHO.
Suggestions?? How many days of cardio do you think is best??

Suggestions?? How many days of cardio do you think is best??

You are going to get a lot of very different answers with that question. My non direct answer: however many and whatever type that you can put into your plan so that you will enjoy it and be consistent with it.

I would do cardio on your non lifting days.

Suggestions?? How many days of cardio do you think is best??
1 or 2.

my opinion is that much cardi CAN be too much..its very easy to burn out that way ..i did 7 days of cardio a week for 5 months...if i thouhg ti was going to miss a session i would beat myself up over it....it led to a "me thinking i was being a lazy ass" problem ..when in reality..i had been busting my ass....dont overdo it..ambition is good..just dont burn yourself out

my opinion is that much cardi CAN be too much..its very easy to burn out that way ..i did 7 days of cardio a week for 5 months...if i thouhg ti was going to miss a session i would beat myself up over it....it led to a "me thinking i was being a lazy ass" problem ..when in reality..i had been busting my ass....dont overdo it..ambition is good..just dont burn yourself out

ditto on all of this...don't get me wrong there are a lot of people out there who do cardio 7 days a week with no problem and will continue to do it for years to come. But I have found that when I overdo it I tend to really put myself through hell if I miss ONE session or workout. Consistency is CRUCIAL. Find out what you can manage and stick with in the long run!

ditto on all of this...don't get me wrong there are a lot of people out there who do cardio 7 days a week with no problem and will continue to do it for years to come. But I have found that when I overdo it I tend to really put myself through hell if I miss ONE session or workout. Consistency is CRUCIAL. Find out what you can manage and stick with in the long run!
Won't cardio 6-7 days a week plus 4 nights of weight training help me to lose fat fast without losing muscle???? I am very determined now and I want to lose the fat I have as soon as possible, especially because I don't really have too much... After I lose the fat covering the muscle I do have, it will give me tons more determination to bulk up...