How Jacked is a Fat Dude?

**Matt Phillips** · Posted On: 8/02/2011 7:55pm

Originally Posted by SifuJason

The idea behind the diet TaeBo_Master presented (which is the same as what I suggested), is that prevents metabolic muscle loss as much as possible. As you pointed out weight loss = load loss = muscle atrophy (though it is mild). And a 2:1 ratio isn't bad, and that probably isn't the highest ratio either.

I'm thinking of periodizing into a cut phase with a restricted diet, and a build phase with extra caloric intake, each running around 3 months, and synchronized to the seasons. Seems to me something like that happens in the natural environment (ie:energy intake, activity level changing several times a year)

**It is Fake** · Posted On: 8/02/2011 8:06pm

Originally Posted by Matt Phillips

I've been doing this for about 10 months and the only joint injuries I have are from grip exercises.

Remember, my body was already used to the exact same weight before. I just add external weights to stand in for the body weight I have lost. I was running with an extra 33 pounds, but I've lost 39 pounds since I started this training cycle. I'm actually working out at 6 pounds less than I started.

I wouldn't recommend that someone just throw on a 50lb vest and start doing wind sprints, but if the person is coming down from overweight (or obese) I don't see how your body wouldn't be able to handle the weight; it already is handling it (internally). As long as the worn weight is added to replace weight that is coming off, at about the same rate.

You have to be careful with weight vests, ankle weights, and wrist weights they can damage and hurt your joints and ligaments. No, it isn't going to appear in a short time. When you feel it, it will be too late to reverse any damage.

**Matt Phillips** · Posted On: 8/02/2011 8:22pm

Hmm... how is it different having 10 pounds of fat on my torso, or 10 pounds of weight in my vest? How can your joints tell the difference?

**SifuJason** · Posted On: 8/02/2011 8:42pm

restricted diets will cause significant loss of muscle mass

**money** · Posted On: 8/02/2011 9:04pm

They have a very good point about not doing cardio with weights on. Just because you were carrying that weight before doesn't mean it wasn't hurting your joints, and you probably weren't putting them under the stress you are now.

Here's my wife's recommendation to get the best ratio of weight loss to muscle mass retained:

Weight loss is 80% diet and 20% exercise. Strong lifts 5 x 5 and lots of protein. You have to get your macro ratio so that you get a lot of your calories from protein. For cardio, do high intensity intervals no more than twice a week. HIIT bitches. Steady state cardio is a waste and is counter productive to maintaining muscle mass.

Her qualifications? Through a combination of diet and lifting heavy weights, she's lost 70lbs and went down 8 pant sizes in the past 15 months. She's fit and physically stronger now than she was before.

**Matt Phillips** · Posted On: 8/02/2011 9:07pm

Originally Posted by SifuJason

restricted diets will cause significant loss of muscle mass

By "restricted" I mean pretty much the exact type of diet you recommended at the outset.

**Matt Phillips** · Posted On: 8/02/2011 9:11pm

Originally Posted by money

They have a very good point about not doing cardio with weights on.

Does someone have a reference for this?

Edit: Here is everything in Pubmed on the subject of weighted vests. I see no evidence of a relationship between this type of training and any form of joint damage. I'm guessing this is an old wives tale.

Just because you were carrying that weight before doesn't mean it wasn't hurting your joints, and you probably weren't putting them under the stress you are now.

I'm doing the same stuff.

Here's my wife's recommendation to get the best ratio of weight loss to muscle mass retained:

Her qualifications? Through a combination of diet and lifting heavy weights, she's lost 70lbs and went down 8 pant sizes in the past 15 months. She's fit and physically stronger now than she was before.

How much muscle mass did she retain?

**money** · Posted On: 8/02/2011 9:22pm

Originally Posted by Matt Phillips

Does someone have a reference for this?

A couple links from Google-fu:

http://www.livestrong.com/article/28...-joint-strain/
http://fitnesstogether.com/clive/blo...hts-is-a-no-no

Originally Posted by Matt Phillips

How much muscle mass did she retain?

No clue. Her goal wasn't to maintain mass, it was to lose fat and gain strength.

Is your goal to stay big but get stronger or to get smaller and stronger?

**Tom Kagan** · Posted On: 8/02/2011 9:29pm

Originally Posted by Matt Phillips

Hmm... how is it different having 10 pounds of fat on my torso, or 10 pounds of weight in my vest? How can your joints tell the difference?

Perhaps you are missing your flawed assumption: Fat people are not at a greater risk of joint problems due to the weight. So, even if you believe there is no difference in the type of weight being carried, you still need to reevaluate whether your assumption is correct and/or it's worth the risk before you decide it's okay for your joints.

FWIW, runners strapping weights to their extremities fell out of mainstream favor over 20 years ago.