mathematics

[Big Pappy]

Diesel,

As you know there is a wealth of data on diets and fitness on the web. Some accurate, some complete lies with statistics.

If someone wants to lose 20 pounds... 20 X 3500 = 70000 calories. This means that this chubby person has to burn 70,000 more calories than he takes in.

First, check my math. I'm multi-tasking and might be wrong.

It makes perfect sense that high intensity aerobics will do more than low intensity aerobics would.
Isn't it all about how much effort is extended in that period of time? Calories are a measure of heat, right?

As for diet, I'm thinking about a mid to low-carb along with low fat and high protein.
If I follow your program (needing to lose 20 pounds), will consumption of a great deal of protein prevent this muscle loss that you speak of?

I expect to work out in the gym three days a week. I had hoped I could get away with just three sets of each major lift exercise. Bench, deadlift, squat. Following the workout, I expect to row for 20 minutes and walk/run a mile until my conditioning picks up to run 2 miles in under 18 minutes.

What are your thoughts? Do I need an adjustment?

Thanks,
Big Pappy

 

[Timah]

losing weight

if you want to lose weight... lift more weights along with your cardio...
the cardio aspect of your work out will not only boost your metabolism but it will also start burning your fat.
with the weightlifting involved you are gaining more muscle... alot of people forget that muscle needs energy and nutrience to function properly... thats where more weight is lost because your muscles are going to be using and burning calories that you are consuming that without the muscles would normally not be used...
between cardio burning calories, boosting your metabolism, and building muscle to get bigger... you will defineatly see some sweet results.

 

[Lifeforce]

More like 81000 calories. You want to loose 9 kg, that's 9000 g, 9000*9 = 81000.

Calories are taken from different sources depending on what you do. You burn calories whatever you do, the thing is you want it to be the from your fat reserves not from your intake of carbs. This is why people train before breakfast and then eat after this workout.

Upping the protein is what most people miss when they go on a diet, they eat vegetables and all that stuff and loose alot of muscles instead. Yeah, high intake of protein will probably prevent you loose too much muscle. There's also a fine balance between cardio and muscle loss, DIESEL says to do intense cardio, like 20 min tops. I believe there is much truth in that statement.

Allthough bench, deadlifts and squats are superb they are not a replacement for a real workout. Follow the bulking guide for this.

Post your diet too, it is as important as the other stuff.

 

[Big Pappy]

Well, I can't seem to post an attachment, so I'll just publish them on my site. This is a small sample of the first week. If you need to see the whole week, let me know, but they pretty much mirror the other days that you see.

http://www.agapos.com/18908.html

Thanks, guys.

 

[prosemont]

Unfortunately, our resident fitness guru, Diesel, in unavailable for comment because he was banned some time ago.

Diesel's guide to cutting (see the sticky) is, however, one of the best descriptions I've seen for someone trying to lose weight but retain muscle mass and who works out. Check it out.

 

[semag]

because he was banned some time ago.

Lol, that diesel and his political wars...

 

[Ice Cold]

I eat whatever the F I want, whenever I want to. I am not skinny by any means, but FAAAR from being fat.

You could say I have good genetics. Or you could say that I approach the workouts the smart way.

The thing is that your muscles burn a lot of energy, even if they are not working. I have about 20 kg more muscles than the average guy. These 20 kg burn about 20000 to 30000 thousand calories a year.