Hey all!
So I've been asked how I lost weight and got in shape; I decided to post my secrets.
BODY FAT (BF) & Lean Muscle Mass (LMM)
First thing to figure out, is your Body Fat percentage. The easiest way is to buy Body Fat Calipers; they should come with directions on were to use and a chart used to calculate.
Weight - BF = Lean Muscle Mass (LMM)
Resting Metabolic Rate (RMR)
What your body burns w/o help.
Total calories burned/day =
RMR = 60-70%
+
Activities = 20-30%
+
Food effects = 10%.
HOw to figure your RMR?
Multiply your calculated RMR by
1.3 (sedentary)
1.4 (moderately active)
1.5 (very active)
RMR expressed in calories (kcal)/day
Height expressed in inches
Weight expressed in pounds
Age expressed in years
Men: RMR = 66 + (12.7 x height) + (6.27 x weight) – (6.8 x age)
For women: RMR = 655 + (4.57 x height) + (4.36 x weight) – (4.7 x age)
Example: A 190-lb male, 6’0” tall, 28 yrs old, very active. Daily caloric requirements for weight maintenance =
1.5 x (66 + (12.7 x 72) + (6.27 x 190) – (6.8 x 28)) = 2972 calories/day
Now you know what your body burns just by sitting there!!
BUT HOW DO I LOSE IT?!?!?!?!
TO lose a pound of fat, you need to burn 3500 calories. So, if you lower your daily caloric intake 500 less than your RMR, you can burn 1lb of fat/week (500 Less cal x 7 days = 3500)
IS THAT IT?
No, you will need a good diet. For the love of god, diet does NOT equal starving yourself. In fact, you will be tired of MAKING yourself eat.
All you need to do, is make sure you are taking in the correct types of food. There are plenty to choose from, but some are much better than others.
Remember your LMM? you want your diet to include 1.5 x your LMM of PROTEIN !!! The rest of your diet will vary, as you will "carb load" on workout days and cut carbs by 65% on days you do not workout.
Make sure you EAT !! Get all of the meals planned and the food ready to hit your intake goals; you want to make it 5-6 meals/day. When your starve, you "shock" your body and your metabolism drops. AS long as you keep eating, it will be a slow steady pace, but the fat will NOT come back. (well, unless you become a shut-in and eat cheese cakes all day)
Now that you have your diet in check, hit the gym!! Oh, by the way, you don't HAVE to do cardio to lose weight. Sorry all of you who have sat on treadmills or stair climbers for hours. As you lift weight, you will build muscle, your metabolism will go up, you will lose fat, look good, feel good and feel accomplished!!
Don't worry ladies, you don't have the natural levels of testosterone to get "freaky" looking. So grab some free weights and get to work.
I'm not bashing cardio, I like cardio. Love a pouring sweat, and ability to run 4 road miles with hills in boots n utes; fuck treadmills. Its great for the heart.
Workout should never take longer than 45 mins. You are there to WORK, so fucking do it right. Do the squats, the deadlifts, bench presses, etc. Those are complex movements using more muscles than just the major category. So stay off the machines, grab free weights and get to work.
FORM FORM FORM
How much can I bench? Who gives a fuck. OK, 315 x5x5 But serious, do what you can, no one cares if you have to start with the bar. Just do it correctly.
My Workout
I do a 4 day Push / Pull Split
Mon - Horizontal Push / Pull
BB Bench - 5x5, DB Incline 3x8
Rack Pulls 5x5, Rows 3x8
Calves
Tue - Quad DOM Legs
Squats - 5x5, Leg Press 3x8, Leg Curls 3x8
Biceps
Thur - Vertical Push / Pull
Shoulder Press 5x5, DB raises 3x8
Lat Pulldown 5x5, Upright Rows 3x8
Shrugs 5x5
Calves
Fri - Ham DOM legs
RDLs 5x5, SDL 3x8 / Leg Curls 3x8
Triceps
Abs = 3 times a week; BW+25lb plate on the 45 degree decline bench. 4x8
Check back for an edit or update
Im not saying this is the best and only way, but I did stay in a Holiday Inn Express.
