See the thread just below ("Introducing Myself (Or Why Gym Teachers Made Me Fat))" for more info on me.

I'm 44, 20 pounds overweight, and am in the middle of several months of dieting.

Having read the info on this site I've changed a lot of things. I'm increasing my daily calory count (at 1200/day, i was putting my metabolism in starvation mode). I'm eating a lot more protein. I'm eating more frequently (smaller portions). I'm doing three sets of each exercise instead of two, and working different body parts on different days. I'm increasing cardio from 20 to 35 minutes.

So lots of good stuff. But three things baffle me:

1. How can I do cardio early, when it entails 12 min roundtrip drive to gym, plus time for yoga and weightlifting at gym, plus an hour of not eating anything postworkout? Most of the morning is shot and I haven't eaten...how can I properly space my meals? I'm not going to hit the gym twice per day, and I can't fit a cycle and treadmill in my apartment!

2. I'm amazed that you advocate working each body part only once per week! I understand the need for rest, but....that much?? I can really only do push-ups or crunches once-per-week??

3. Being in the weird position of needing to increase my calorie count, I'm thinking of eating whole eggs instead of whites. I do have high cholesterol (am on Lipitor), but seeing as how most animal fat is out of my diet, and I AM on the Lipitor, I feel like a couple eggs a couple times per week wouldn't kill me, and there are good nutrients and relatively clean calories in the yolk. Does this make sense?


Three other questions:

My diet has undergone profound changes in past month or two. I was a tacos-and-lasagna guy. So I'm not really sweating the fine-tuning re: 40/20/20, or the timing on when I eat which. I figure that's a level of finesse I can add later on as I get in the groove. I'm trying to get more protein, EVERYTHING I eat is healthy...no junk, no transfats....I'm not bunching up lots of carbs. Is this ok for now? I'm working hard to not make myself feel all overwhelmed with too many rules and changes, figuring I can acclimate gradually into more and more precision.

I need to rest 10 mins after cardio. Is that normal/ok? After resting, I can do weights (I do: yoga, cardio, weights in that order. I just can't manage to get to gym 2x in one day, have to do it all in one shot, but I do have the energy now).

Just to be gradual, I've been starting on weight machines rather than free weights. Once I'm in a groove (hit that point where I start enjoying the pain), I'll shift to free weights. Once I move to free weights, I'll probably need a trainer to help with form (I'm slow in learning physical stuff...need everything drummed into me). Anyone know anybody good in NYC? I"m definitely gonna order "Build Muscle, Lose Fat, Look Great" by Stuart McRobert, which should help.

BRobinson, i like this a lot: "Patience will help you make it in your diet just as much as dedication." It reminds me of the old saw that "90% of success is just showing up." It's true!

Thanks, everybody.

Hi Jimmy, and welcome.
First of all, it seems to me that you're still eating too litlle. I'm a girl, about 140 pounds and I have about 1700-1900 calories a day, and am still losing weight.
Secondly, people generally do cardio AFTER weight lifting. My routine is this:
Monday: aeroboxing
Tuesday: elliptical trainer 20 min (AM) + chest, shoulders, triceps (PM)
Wednesday: aeroboxing
Thursday: elliptical trainer 30 min (AM) + back, biceps (PM)
Friday: aeroboxing
Saturday: elliptical trainer 30 min/walk 90 min (AM) + legs, abs (PM)
Sunday: walk 90 min/yoga 60 min

If you lift heavy, believe me, you'll need the time to recover, besides, to put it simply: muscles grow while we rest, and proper diet is essential to this.
Have you read all the stickies yet? Post your workout program and your diet, and people will help you improve them.
Open an account on fitday or calorieking and make sure you ARE making a good balance of carbs, fats and proteins.
:gl:

Hi, Buttersweet

Thanks for your reply!

1200 cals/day was the mistaken diet I was doing before. I now am aiming for about 2200 cals/day.

My understanding is that you should not eat for an hour after cardio. If I do cardio last, then I can't eat for an hour after the workout. I do a 2 hr workout (including yoga), and of course don't eat anything heavy before. So how do I handle meal spacing?

Yep, I read the stickies.

thanks!

1. How can I do cardio early...

You don't have to. It sounds like you're trying to do everything recommended from a dozen different sources. You need to pick and choose what works for you, specifically. There are a thousand paths from where you are and where you want to be but the common thread to all of them is constancy of purpose.

Nothing's going to work if you get frustrated and can't do it. The worst training regimen in the world will work if you follow it consistently over time.

If doing cardio early and waiting to eat doesn't work for you, don't do it. Don't break yourself with the mental strain of trying to make it happen. Do what you can when you can.

If doing cardio and resistance training at the same time, I would definetly put cardio second so that you have all your energy available for the weights.

2. ...I can really only do push-ups or crunches once-per-week??

Not at all. You can do them as often as you'd like. To get muscles to grow (hypertrophy) you need to give them a period of rest 'cause that's when the growth occurrs. Some people grow fast and benefit from high-volume training. Some people get the best results from going hard in a burst and then giving themselves plenty of time to recuperate.

Full body routines (working each major muscle group 3-4x/week) and upper-lower splits (alternating upper and lower muscle groups multiple times per week) are very much in vogue right now.

If hypertrophy is not your goal and you just want strength, fitness, and fat loss then don't worry about excessive recovery periods. Just pay attention to how your muscles feel and don't risk injury by training exhausted muscles.

3. Being in the weird position of needing to increase my calorie count, I'm thinking of eating whole eggs instead of whites. [...] Does this make sense?

I wouldn't recommend increasing cholesterol intake at all if you're trying to control your current levels, especially with the help of medication. Certainly not without consulting your physician. If you want to boost your caloric intake using fats, try walnuts, fish, fish oils, and/or EFA supplements. Also, use oats as a complex carbohydrate source to help lower your current bad cholesterol.

Is this ok for now?

It's okay but, if it's not too overwhelming, I'd counsel trying to make sure you have some fuel in you before (carbs - a piece of fruit or half cup of oats) weight training and protein + carbs immediately afterwards (whey powder + dextrose). I found it to be the most significant nutrient intake/timing adjustment to my program.

I need to rest 10 mins after cardio. Is that normal/ok?

Absolutely. As your cardiovascular health improves, your recovery time will drop dramatically. Listen to your body and obey what it's telling you. That's always the safest course.

Just to be gradual, I've been starting on weight machines rather than free weights.

Not a problem at all. There's nothing wrong with using machines. Free weights demand more coordination and give you more "bang-for-your-buck" in that you have to expend energy stabilizing the load while you're performing the movement but nothing dictates you jump right into using them now, if ever. Resistance is the key and the machines will give you that.

Well, I sometimes eat immediately after my cardio, if I know I won't be able to have anything healthy later. I don't think you have to be so rigid with these rules, and you'll still have results.

You can have 'a heavy meal' (although I'm not so sure what you mean by that) up to 2 hours before training. As I understand if you go to the gym only once a day, do weights first, then cardio and then yoga, with a little warm-up before weights. Yoga will help you lessen the soreness you might feel after exercise. So, about 6 hours will pass from the last meal? Still, I would concentrate on weights 3-4 times a week, and do cardio and yoga on alternate days. This way you'll avoid the 'problem' with not eating often enough, and it will give groups of mucles time to recover. Also, don't think that just because you're working on your biceps today, they won't be at work the day after when you do your cardio, and the day after tomorrow when you do your back, or abs, etc. Search the Internet about compound exercises and learn which muscles these include.

If you don't want to go to the gym every day, you can go for brisk walks or a run, and do yoga at home. Or you can invest in dumbbells?
:tu:

"The worst training regimen in the world will work if you stick to it".

No...it won't.

2. I'm amazed that you advocate working each body part only once per week! I understand the need for rest, but....that much?? I can really only do push-ups or crunches once-per-week??

There is no reason you can't do a full body workout 3x a week. In fact, I think most beginners and intermediates will respond well to programs like this. I'd personally recommend it. I feel much better on a well structured full body workout than splits. I can see some possible benefit depending on goals in an upper/lower split, where you might hit each area twice a week, but you definitely don't have to do a body part 3 day split to make progress.

So this one is a bit controversial. Just don't think you have to do splits. I think many people assume they need to rest their muscles much longer than they do because that's what they read in the mags.

Fact is, as beginners and intermediates, we probably don't get enough actual muscle fiber activation or nervous system fatigue to require anywhere near that much rest.

It's okay but, if it's not too overwhelming, I'd counsel trying to make sure you have some fuel in you before (carbs - a piece of fruit or half cup of oats) weight training and protein + carbs immediately afterwards (whey powder + dextrose).

Here's what I'm still not getting. How do I do protein and carbs immediately after if I do cardio after lifting? Are you saying to do protein and carbs immediately after the cardio? That is apparently a no-no...it cuts into the body's lingering fat burn after cardio, no?

No...it won't.

http://www.foolserrand.com/funneh/animated/ArgumentSketch.gif

Here's what I'm still not getting. How do I do protein and carbs immediately after if I do cardio after lifting?

That's why the Post Workout (PWO) shake is popular: Put protien powder and a carb source in a shaker bottle and pound it after your weight training or sip it throughout.

Are you saying to do protein and carbs immediately after the cardio?

:nope: Nope, immediately after the weight training. If you're going to do cardio after weight training, then between the weights and cardio.

That is apparently a no-no...it cuts into the body's lingering fat burn after cardio, no?

It might. That's more argument for doing cardio quite some time after lifting (6-8 hrs) or on days when you're not resistance training.

That's why the Post Workout (PWO) shake is popular: Put protien powder and a carb source in a shaker bottle and pound it after your weight training or sip it throughout.

Let me ask this. I was going to structure my workouts from 4:00PM to 5:00PM right after my work day. I then would go home and generally have dinner with my family at 5:30 - 6:00PM, about 1/2 hour after. In this case would you not have a shake and simply let the meal suffice?

Let me ask this. I was going to structure my workouts from 4:00PM to 5:00PM right after my work day. I then would go home and generally have dinner with my family at 5:30 - 6:00PM, about 1/2 hour after. In this case would you not have a shake and simply let the meal suffice?

I'd have both. :tu:

I sip a shake when I'm about 3/4 done with my weight training and pound the rest when I'm finished, then have a whole food meal with protein and carbs an hour later. :nod:

I'm with M@. I generally drink a protein/BCAA/maybe carb (depending on goals) shake DURING my workout, then another immediately after, then food 1/2 hour to 1 hour later.

Having read the info on this site I've changed a lot of things. I'm increasing my daily calory count (at 1200/day, i was putting my metabolism in starvation mode). I'm eating a lot more protein. I'm eating more frequently (smaller portions).

Jeremy Likness has posted here quite often on this 'starvation mode' thing. It's well worth reading what he's written about it, and I personally think he's right to be sceptical about it.

See for example: http://forums.johnstonefitness.com/showpost.php?p=228079&postcount=5

I think it's more a question of defining the word.

When he states

"There IS homeostasis ... the body tries to stay the same. You lower your calories, your metabolism will slow. This isn't starvation. This is simply an adaptation mechanism. It's not healthy. Research suggests it could even extend your lifespan. It's more related to calories."

That is what most people mean by starvation mode.

It's nice to say your body has slowed down no big deal. But if you are trying to lose weight then what?

You cut calories too much your body slows down you don't lose weight.

Also, less calories=less nutrients to keep you healthy.

My theory is if I can eat more healthy foods filled with vitamins, antioxidents, etc and still lose weight, why wouldn't I do that? It's easier (less hunger), I feel better, I have more energy, and I'm healthier.

Here's what I'm still not getting. How do I do protein and carbs immediately after if I do cardio after lifting? Are you saying to do protein and carbs immediately after the cardio? That is apparently a no-no...it cuts into the body's lingering fat burn after cardio, no?


IMO if you are focussing on weight loss, then do not fuel cardio, it is ok to eat straight after cardio, however make sure you are eating corectly, i.e. complex carbs not simple carbs.
Simple carbs will cause insulin levels to spike and you will store all the energy you have just consumed as fat.
Post cardio I would recommend whey in water, (for muscle repair and to try and reduce catabolism) oats in water as a slow source of energy.

Your body requires these specially if cardio has been intense.


To comment on the full body work out program.

again only my advice but I believe full body can work if structured correctly, you cannot go balls to the wall 3 times per week without overloading your body and burning yourself out.

Full body I would suggest

Mon - Heavy session 5x5 on exercise
Wed - Light session 3x12 on exercises (50% of monday weights)
Fri - Moderate session 3x8 on exercises (75% of Monday weights)

Let me ask this. I was going to structure my workouts from 4:00PM to 5:00PM right after my work day. I then would go home and generally have dinner with my family at 5:30 - 6:00PM, about 1/2 hour after. In this case would you not have a shake and simply let the meal suffice?

Have the shake, _and_ eat the meal. Naturally make sure the total calorie count and the Carb/Protein/Fat ratios work for the day. Its really key to get some quality protien and high GI carbs into your system after you lift, and eating a good meal, with quality carbs and protein an hour later shoudl work pretty well too.

Pete

Guys, please don't think me rude because of my lack of reply...my mom went in for sudden surprise quadruple bypass surgery yesterday.

I haven't missed a workout, though. In fact, it's made me much more level-headed for taking care of her.

She's doing great, I thank you for your responses, and will be back in a few days.

Oh, also...I lost 4 pounds in the past two weeks (for about 17 pounds lost, total). Upping the protein and calories and really getting into weight lifting were good moves. Two pounds a week is totally viable for me.

how baggy do pants need to get before you buy the next size down? Pyschologically, it'd be best if I didn't head to a store and try on the next size down and have it be too tight (I'm trying to be considerate of myself on things like this).

how baggy do pants need to get before you buy the next size down? Pyschologically, it'd be best if I didn't head to a store and try on the next size down and have it be too tight (I'm trying to be considerate of myself on things like this).

I used to wear size 40 jeans. I also have a bunch of size 38's. I recently bought some "interim" 36's. I still wear the 38's and the 40's are really ridiculous looking on me now. Right now I am a very comfortable 36, figuring I'm really a 35. I mentally want to be able to wear 34's before I replace all my pants. So I guess wear what you can until you are comfortable buying new clothes?