Weightlifters/bodybuilders

[Black&Tan]

From the research I've done, the general consensus is that it is really difficult to lose fat and gain muscle at the same time unless you are new (in which case at least some of those gains are coming from improved CNS efficiency) or devote a lot of time to micromanaging diet. I don't have the time for that.

If your goal is to build muscle and lose fat you need to do a bulking/cutting cycle where you do one or the other, not both at the same time.

I know from personal experience that I didn't make any appreciable strength gains until deciding to eat at a caloric surplus and lifting heavy, including drinking half a gallon of milk daily for the calories and protein.

When I started doing that my numbers shot up very quickly. Yes, I gained some fat, probably more than I should have because I wasn't as strict at watching my calories as I could have been. Don't care. I've successfully cut before and know that when it comes time for a cutting cycle I will easily be able to lose 1 to 2 pounds a week and keep most of my strength gains.

Discipline takes time to build up. Most people have a hard enough time making it to the gym three days a week, let alone changing their whole eating routine. Much easier for new people to just add a gallon or half gallon of milk daily to their diet and supplement with protein powder.

Also I don't buy that breakfast is some vast conspiracy by cereal corporations.

And several peer reviewed studies have shown a link between increased performance and mental alertness from eating breakfast, especially a high protein breakfast.

[Black&Tan]

Originally Posted by sporadic

Yes I think it would qualify as HIIT. The clear answer to whether I've lost strength is yes simply because I'm not using the equipment I was before and much lighter weight. In my younger years I was also heavy into martial arts. Not so much anymore but I might get back there someday.

I had a hard time doing squats 3 days a week plus cardio and martial arts. It was brutal on my legs, so I stopped everything but strength training for 6 months. I wanted to focus on building up my base, with the intention of adding cardio at the end of the six months and moving to an intermediate program that wasn't as demanding as starting strength.

I really miss cardio. I can tell a huge difference in my ability to hang with the younger guys in sports. When I was running 5k's I had way more endurance than most of the 20 year olds I was sparring with. I can tell I'm out of shape now.

I am going on vacation in January so need to start cutting in November. I'm actually looking forward to doing cardio again with an intermediate strength program and getting back into martial arts training. This time though I am going the hiit route rather than running 5k's again. 30 minutes on a treadmill is boring as hell. Lol. Even with Netflix on my phone.

You should definitely get back into MA. You're never too old for it, and it's like riding a bike.... the muscle memory stays with you forever.

[gsxrboy]

The intermittent fasting that I am speaking of allows you to eat a ton of calories but at a different times. The first 4 hours of eating is a low protein about 20 grams, with vegetables for your first meal (breaking your fast). The last 4 hours, or the over eating phase, is when you can eat pretty much all you want (within reason of course) So if your maintenance calories is 3000 and you need 3500 to gain muscle, then nothing has changed. Except when you eat this amount.

The old way of thinking is eat a ton, gain muscle and fat, go on a cutting phase and lose some muscle and fat, so really you are not making the gains you think you are making. If using the fasting to gain about 1 to 2 lbs of muscle per month while still cut, then why wouldn't you use this method to always look kick ass. I am 39 5'7" at 158lbs, I am close to getting my six pack and I am making unbelievable gains, like I have never before. I work out 6 times a week, 3 for weights and 3 for hills sprints, sprints and simply walking. I always labeled myself as a hardgainer, never making progress, but on this program and meal plan, I am getting the body I always wanted.

[Black&Tan]

If you watch your macros and calories its possible to bulk with minimal fat gains.

It's great if you are seeing results from intermittent fasting. I'm going to stick with my diet because it works well for me and my body type responds really well to it.

Also I'm a complete ass if I don't have regular meals, so it's not worth my marriage. Lol.

[gsxrboy]

If that plan is working for you, don't stop and keep on going. I have tried that plan for me personally, it did not work. I was lucky to have lived with a good friend on mine who is muscular, while I was just skinny. When we lived together, I cooked his meals (he couldn't cook) and we did the exact same workouts every day. He gained, and I didn't. Obviously genetics played a part, but it goes to show that what works for some doesn't work for all.

[edingeek]

Yeah I lift regularly... 6'2", 240lbs, 30 yrs old... currently following the doggcrapp training program (based on rest pause lifting).. About to move away from the 6 meals a day method to a possible fasting and gorging window diet... Maybe Monday :D.

[gsxrboy]

Another excellent article on IF (Intermittent Fasting)

http://www.romanfitnesssystems.com/b...t-fasting-201/

[edingeek]

Thanks for the link.. I found, from there, a link to http://www.leangains.com/2010/04/leangains-guide.html which looks pretty good.

[Black&Tan]

http://startingstrength.wikia.com/wi..._Strength_Wiki

Since we're doing links...

Starting strength is not meant to be a permanent program. It's a beginner program designed to pack on big strength gains in a short period if time.

If you follow the program you will add 5 to 15 lbs to each of your lifts on every single workout. This is called linear progression. You stay on the program for as long as you're able to make consistent progress, usually between 6 to 9 months.

It's a pretty simple program.You lift three times a week, three barbell exercises per workout (3x5), one hour each workout. You eat a lot, and you make sure you sleep for 8 hours a night. That's it.

[Abraham1]

Glad to see that and i appreciate you for your effort and for posting your experience because it helps a lot of people to get inspired.You plan is good and shows you handwork keep sharing your stuff with us and increasing our knowledge.

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