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Started By
Message
Cutting after a break from Exercising
Posted on 7/24/17 at 6:51 pm
Posted on 7/24/17 at 6:51 pm
Long story short, after a decade of dedicated running and a year or so of lifting I've had a rough 2017 thus far. I couple of bouts with pancreatitis and my fitness went downhill fast. I've gained a good bit of fat. I don't have an impressive amount of muscle but I certainly have more than when I was just running and not lifting. I would like to maintain what muscle I do have while I knock out this fat. What volume and frequency should I be lifting to essentially keep what muscle I have as I focus on running. I prefer starting strength or stronglifts type lifting at home on a powerrack. I weigh 270 now which is not as bad as it sounds because I am naturally a big guy and stand at 6'2". I rarely got much below 230 even back when I was running Marathons. I would love any advice that you guys have.
3
Posted on 7/24/17 at 7:08 pm to arktiger28
Are you 100% that you want to get back to running for your own reasons or because you think it's the way to drop the weight? Lmk and that will determine how I answer this question.
Posted on 7/24/17 at 7:15 pm to lsu777
I usually explain it like this, running is what I like to do and weights is what I enjoy because I like the results. Does that make sense?
Posted on 7/24/17 at 7:19 pm to lsu777
FYI. I'm done with the marathon phase of my life. I typically do one half in the fall and keep the distances fairly short the rest of the year.
Posted on 7/24/17 at 9:10 pm to arktiger28
I would suggest some form of greyskull lp 2 days a week. So the base 2 days a week program prolly with weighted Chins, dips and db shoulder flyers on 1 day and pendlay or Kroc rows/ ez bar curl and face pulls on the other day. Run 3-4 days a week.
Something like this or 5/3/1 compressed to twice weekly would be best bets for results.
Something like this or 5/3/1 compressed to twice weekly would be best bets for results.
Posted on 7/24/17 at 9:32 pm to arktiger28
1) Figure out a way to track your calories. Ex: my fitness pal (MFP)
2) Use a TDEE calculator to figure out what your minimum caloric intake is. LINK
3) Use the calculator and tracker to eat at least 500 calories below your TDEE. I like to use Intermittent fasting (IF) because not eating breakfast makes it easier to hit my calorie goal. *Note: You can eat more calories on exercise days to make up for the increased caloric deficit. MFP can help track this.
4) Make sure to eat a high protein diet to minimize muscle loss
5) Strength training following a SS or SL format, like you mentioned, is great for maintaining muscle while cutting fat. Just expect that linear progression may stall much faster.
The biggest thing is really your diet if you are already putting in the work in the gym.
2) Use a TDEE calculator to figure out what your minimum caloric intake is. LINK
3) Use the calculator and tracker to eat at least 500 calories below your TDEE. I like to use Intermittent fasting (IF) because not eating breakfast makes it easier to hit my calorie goal. *Note: You can eat more calories on exercise days to make up for the increased caloric deficit. MFP can help track this.
4) Make sure to eat a high protein diet to minimize muscle loss
5) Strength training following a SS or SL format, like you mentioned, is great for maintaining muscle while cutting fat. Just expect that linear progression may stall much faster.
The biggest thing is really your diet if you are already putting in the work in the gym.
Posted on 7/24/17 at 9:52 pm to Bmath
I'm actually trying intermittent fasting. I just started reading The Obessity Code which promotes IF. Thanks for the input.
Posted on 7/24/17 at 10:16 pm to arktiger28
Tracking calories has been the biggest thing for me now that I'm trying to get a handle on my weight in my early 30's. 10 years ago, simply eating less and working out more worked great.
The older I've gotten the more miserable I've become trying to cut weight. Losing 5 lbs and stalling was depressing.
I started reading about using MFP and realized that it is exactly like creating a financial budget.
I now track calories and macros and can plan around a weekly margarita night by hitting the gym hard in the morning, eating a light lunch, and making sure my protein numbers are sufficient at dinner.
The older I've gotten the more miserable I've become trying to cut weight. Losing 5 lbs and stalling was depressing.
I started reading about using MFP and realized that it is exactly like creating a financial budget.
I now track calories and macros and can plan around a weekly margarita night by hitting the gym hard in the morning, eating a light lunch, and making sure my protein numbers are sufficient at dinner.
Posted on 7/24/17 at 10:53 pm to Bmath
It's a beautiful thing isn't it?
Posted on 7/24/17 at 11:04 pm to lsu777
Using MFP is like the Dave Ramsey Financial Freedom method for fitness.
Posted on 7/25/17 at 7:07 am to Bmath
My Maintenance TDEE is 3382. Eating at deficit would be 2882. That seems like a lot of calories to see much results. That is a crap ton of eating, especially in my 8 hour intermittent fasting window. Also, is MFP Premium worth the $50 per year?
Posted on 7/25/17 at 7:43 am to arktiger28
You can cut more calories than that, but it's been shown to be better long term to not cut out too many calories. Maybe try 500 calories the first few weeks, then adjust more depending on how you feel.
Also, the app will continue to adjust your TDEE and calorie deficit based on the weight you enter. I don't think it needs premium to do this, but you do need premium for macros. However, there is a Google Chrome hack to get around this. Not sure which thread this was posted in.
I'm eating right at 1900 calories right now, but many days I actually find it easy to eat less than that. Counting calories in a way can be more freeing as you can see how many calories you have left if you want to enjoy a cocktail or piece of dessert. Likewise, it can help you determine how much exercise you need if you are overeating that day.
Also, the app will continue to adjust your TDEE and calorie deficit based on the weight you enter. I don't think it needs premium to do this, but you do need premium for macros. However, there is a Google Chrome hack to get around this. Not sure which thread this was posted in.
I'm eating right at 1900 calories right now, but many days I actually find it easy to eat less than that. Counting calories in a way can be more freeing as you can see how many calories you have left if you want to enjoy a cocktail or piece of dessert. Likewise, it can help you determine how much exercise you need if you are overeating that day.
Posted on 7/25/17 at 8:34 am to arktiger28
You will need to use mfp but if you want to lose the weight fast follow the calories and macros in this Article
Only thing is you can prolly add about 100g of carbs with 50g pre workout and 50g post and raise your calories to 11 times bodyweight to start. Adjust from there.
Only thing is you can prolly add about 100g of carbs with 50g pre workout and 50g post and raise your calories to 11 times bodyweight to start. Adjust from there.
Posted on 7/26/17 at 9:51 am to arktiger28
I've been tracking calories for a few days now. I do intermittent fasting and only eat between noon and 8PM. I'm struggling to get the calories in. I felt fairly satisfied on 1500 calories yesterday but that is about 1300 shy of what MFP says I should eat. Should I force myself to eat more if I'm satisfied? That seems dumb if I am trying to lose weight.
Posted on 7/27/17 at 11:30 am to arktiger28
Admittedly, that's when I splurg with some beers or ice cream.
Posted on 8/1/17 at 10:31 pm to arktiger28
I'm in this boat with you as well. I'm having trouble getting my calories in, but my macro percentages are pretty damn close. I'm assuming the macros/ calories would take precedence over the fasting?
Posted on 8/1/17 at 11:35 pm to bootlegger
quote:
I'm assuming the macros/ calories would take precedence over the fasting?
I see fasting as a way to eat less calories. All I'm really doing is skipping breakfast.
The lean gains disciples will tell you that you are burning all this fat and your body starts to release growth hormones during a fast. If you read the literature on it, those effects are pretty small. It's about being in a calorie deficit to cut weight.
Hell, some studies even show that doing things like fasted cardio actually have negative effects.
The take home is that there isn't really a magic formula for speeding up weight loss. You work out more to be in a deficit and you can eat less to be in a deficit. Most of the pills you can take will just give you temporary water weight losses.
Posted on 8/2/17 at 7:47 am to Bmath
Gotcha. I started IF because of the effects I read on blood sugar levels, burning fat, etc. I don't really need to lose any weight. Guess I'll quit trying to shove all of my nutrition into an 8 hour window then. Will make things easier, for sure!
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