GOT Fitness LOG

[pbeyer]

I wanna arm wrestle you

Hahaha and why's that?

Date, time, venue?

 

[Pat's Van]

dunno, thought you were getting lairy about quinoa

it's alright, am gonna let you slide,

I've only got delicate fingers ya know

 

[pbeyer]

dunno, thought you were getting lairy about quinoa

it's alright, am gonna let you slide,

I've only got delicate fingers ya know

Not my intention at all there! Was more so explaining my question. Sorry if that came off brash.

 

[Bruce Wayne]

The carbs add up for me quickly unfortunately because I have a limited time where I am able to workout and need to balance muscle training, cardio and additional core. I normally do interval training on a stationary cycle between 45-60 minutes following a 45 minute weight training. If I get to do this 3 times a week it's a good week, so the process has been slow.

If I had more time for longer or more frequent cardio I wouldn't be so concerned with that difference in carbs.

Maybe I'm approaching the whole thing wrong though and that's why I'm not getting the results I'm hoping for?

Ah, fair enough. I don't know that much about the carb requirements of gym work/muscle building. Most of my experience has been for aerobic type sports where plenty of carbs is generally a good thing.

 

[maddison]

im not training towards anything really

just cutting atm to lose the gut

my ultimate goal is to get body fat down to 8% so my abs show as ive never had a six pack before.

cardio is what i will mainly have to do to achieve that and also work on my diet by eating clean foods.

whilst im not completely cutting carbs out of my diet like a ketone diet, im having a low carb diet in order to help aid with the cut.

also doing weights to build muscle as muscle will burn fat quicker and also it will deplete my glycogen so when i do cardio it will just working on removing the fat.

I'll PM you a book that will help later. 8% is low though, 10-12% is more sustainable.

Reference Quinola, marginally better than Gluten based foods (wheat), but a high Saponin food. I'd personally not eat it if you paid me, stick to rice and sweet potatoes. I'm very much in the paleo camp though so bear that in k,ind with my saponin advice.

 

[maddison]

Ah, fair enough. I don't know that much about the carb requirements of gym work/muscle building. Most of my experience has been for aerobic type sports where plenty of carbs is generally a good thing.

200-300. It's not as high as people think Bruce.

Depleting glycogen so heavily after weight training is probably causing a big deficit. 45 minutes is pretty short.

 

[Pat's Van]

ok then, here's my work out

5k run x 3 pr week

3k swim x 5 pr week

12k bike x three per week

body weight exercises lunges/squats/dips/press-ups every morning

hillwalking at weekends and lots of yoga/stretching with a very good diet all week (maybe pig out twice a month)

I need to incorporate some weights, I'm pretty trim but need a bit more definition, any thoughts ???

 

[potato]

I'll PM you a book that will help later. 8% is low though, 10-12% is more sustainable.

Reference Quinola, marginally better than Gluten based foods (wheat), but a high Saponin food. I'd personally not eat it if you paid me, stick to rice and sweet potatoes. I'm very much in the paleo camp though so bear that in k,ind with my saponin advice.

yeah if you could that would be great

cheers

 

[pbeyer]

200-300. It's not as high as people think Bruce.

Depleting glycogen so heavily after weight training is probably causing a big deficit. 45 minutes is pretty short.

I try to keep the carbs down because from what I've seen you need muh, just like you are saying.

I'm confused on the second portion, basically because I don't know much about glycogen depletion, but what is short? The weight training or cardio?

(I do think both are too short, but limited time leaves me with what i can do)

 

[maddison]

ok then, here's my work out

5k run x 3 pr week

3k swim x 5 pr week

12k bike x three per week

body weight exercises lunges/squats/dips/press-ups every morning

hillwalking at weekends and lots of yoga/stretching with a very good diet all week (maybe pig out twice a month)

I need to incorporate some weights, I'm pretty trim but need a bit more definition, any thoughts ???

For me, that would be too much cardio for a weights programme to be effective.

If you want to gain body weight (muscle), you'll need to prioritise.

 

[pbeyer]

ok then, here's my work out

5k run x 3 pr week

3k swim x 5 pr week

12k bike x three per week

body weight exercises lunges/squats/dips/press-ups every morning

hillwalking at weekends and lots of yoga/stretching with a very good diet all week (maybe pig out twice a month)

I need to incorporate some weights, I'm pretty trim but need a bit more definition, any thoughts ???

Where are you looking for definition? Adding in a serious weight training to that schedule will prove to be a bit difficult and depending what your focus is, could end up hurting someof your cardio workouts.

The yoga and stretching is great though, I definitely need to incorporate more into my daily routine.

 

[Pat's Van]

For me, that would be too much cardio for a weights programme to be effective.

If you want to gain body weight (muscle), you'll need to prioritise.

well I don't, not really

I'm 6'2" and weigh 16 stone, as I say it's more muscle definition that I need, I'm deffo not looking to gain weight

I may try and cut out some running and do more body weight stuff, that could work right ?

 

[maddison]

yeah if you could that would be great

cheers

Sent

 

[Pat's Van]

Where are you looking for definition?

core really mate, obliques and abs and pecs I suppose

 

[maddison]

I try to keep the carbs down because from what I've seen you need muh, just like you are saying.

I'm confused on the second portion, basically because I don't know much about glycogen depletion, but what is short? The weight training or cardio?

(I do think both are too short, but limited time leaves me with what i can do)

Ditch the cardio and spend the time lifting. The body weight increase will increase your BMR anyway, and shorter rest periods between sets will burn more calories. Diet is the main thing when it comes to losing BF, even with drugs.