Ideas for my Fat Loss?
 

Hey guys,

I have been lifting weights on and off for the last 2 years, I just turned 24, 5' 11", 320 lbs and I am looking lower my body fat %. I havent actually gone to get a Body Fat test done yet, I may soon. Anyways,

The last year I have been training very consistently. The last 6 months in particular. Starting weight January 2003 ,320 Lbs, current Jan 2004, 320. My pant size has gone from a 48 to a 42, and the last few months people have really being making some great comments on the amount of weight I have lost. I always just tell them, I have really just been moving it around.

My training schedule is quite simple Chest, Biceps, Triceps, Shoulders, Back, and Legs each on seperate days. One week heavy, the other high reps. Training 5 days a week @ 5 am, with 30 mins of cardio after my workout. Supplementing with Protein, Glutamine, and Multi Vits. I dont "diet" I have a better sense of nutrition and watch what I am about to eat.

I am going to start some Martial Arts training very soon, and when the weather warms up, starting to do some running, and anaerobic training with a friend of mine.

Any ideas? I am really quite happy atm, I dont want to lose any muscle mass, but like everyone else I want to start getting "cut".

Thanks guys,

Later, Kris.

Ps some training stats, give my max sets, I dont really focus on the whole 1 RM.

Bench 235 lbs 8 reps
Front Squat 225 lbs 6 reps
Rear Squat 315 6 Reps
Deadlifts 315 lbs 4 reps (these could use alot of work! ;))

People say I would do well as a power lifter, but I would rather just be an "all around" weight lifter. (what ever that means!?)

Sounds like you are doing fine with your current plan. Just remember, Rome wasn't built in a day and neither was the city dump. Be patient and that pesky fat will leave your body :)

There are no secrets or tricks to losing weight. The principle is simply this:

Burn more calories than you take in.

Therefore, losing weight can be accomplished by change of diet to a healthier and lower calorie diet, and/or by working out, mostly in the cardio area.

A healthy mix of both is usually best, its never good to starve yourself, nor to work yourself into the ground.

Make a plan, check to make sure that everything adds up, and then stick to it religiously, most likely for the rest of your life.

Question for anyone:
How do you know how many calories you burn? I know when I'm in the gym I'm on the treadmill or lifting I can estimate how many calories I'm burning. But I know you also burn X calories just being alive and awake (and sleeping too). How do you accurately estimate that?

Re: Ideas for my Fat Loss?
 

Although this might work well, I would instead highly recommend the type of excercises where oxygen is involved.

Sorry, I just had to. At anyrate, I applaud your motivation and I seriously need to lower the body fat percentage myself. I used to be a swimmer in high school and have to say that swimming is probably one of the best cardio workouts around. A close second for me is just running. The nice part about swimming though for a big guy like you or me is that it is very low stress on the joints.

Best of luck.

from what ive been reading about bodybuilding, when its competition time they cut carbs way down over time, decrease weight and increase reps (moving from building muscle to maintaining muscle) and increase cardio.

if you do decrease your carb intake make sure not to over training or you will lose muscle which will decrease your weight loss.

just burn more calories then you intake. i believe its somewhere in the 900 range of calories burned just staying alive.

There are metabolism tests that can tell you your resting burn rate, and most heart rate monitors (they'll run you $99+) can guesstimate how many calories you burn while they're on.

But, for the quick and dirty, you can use the calculator here: http://www.icb2001.com/Calorie_Counter.asp