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  1. Judah Maccabee is offline
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    Posted On:
    10/12/2005 12:57pm

    supporting memberhall of fameBullshido Newbie
     Style: Krav / (Kick)Boxing / BJJ

    --
    Hell yeah! Hell no!

    So is this an appropriate plan for losing weight?

    For health and competitive reasons, I'm trying to get my weight down to 159-165 lbs. For the dietary aspect of my lifestyle change, I keep a food diary in my training log.

    For lifting, I'm currently doing a 4 sets x 6 reps plan, lifting 4 days a week on my lunch break (where I have about 40 minutes to lift).

    M - Upper body (including abs and back)
    Tu - Lower Body
    W - Rest
    Th - Upper Body
    F - Lower body
    Sat - Rest
    Sun - Rest/Cardio

    Each set is done with the weight heavy enough so that by the end of the 6th rep, I am basically unable to do another rep. When no one at the gym can spot, I use a Smith machine or dumbbells for squats and bench press (is that a problem?) I superset the lift with an opponent muscle and go 1 2 1 2 1 2 1 2 for each.

    My typical upper body workout goes like this

    Bench Press
    Dumbbell Rows
    Bench Press
    Rows...

    Arnold Shoulder Press
    Medicine Ball Jackknife Situps...

    Back Extension
    Oblique Crunches...

    Bicep curls
    Tricep pulldown...

    Any suggestions for exercises or diet or anything would be appreciated
  2. Renn is offline
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    Posted On:
    10/12/2005 1:23pm


     Style: Inactive

    --
    Hell yeah! Hell no!
    how tall are you by the way?
  3. Judah Maccabee is offline
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    Posted On:
    10/12/2005 1:56pm

    supporting memberhall of fameBullshido Newbie
     Style: Krav / (Kick)Boxing / BJJ

    --
    Hell yeah! Hell no!
    5'9. currently 170, 15% bodyfat.
  4. Warpath is offline

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    Posted On:
    10/12/2005 4:09pm


     Style: TKD, western boxing

    --
    Hell yeah! Hell no!
    The first thing to mention is what you're actually doing for your weight loss. Weightlifting won't shed the pounds. Cardio and a proper meal plan will. What are you doing for those?

    As for your lifting routine, I would recommend splitting it up further. Rows on the same day as bench press and flyes is kind of unorthodox, unless you're a bodybuilder specifically training for that sort of superset. I would even go so far as to say you shouldn't be doing supersets if you're not a bodybuilder. The time spend doing those for muscle pumps could be energy put into practical and applicable strength exercises that will be of use to you in the ring.
  5. Warpath is offline

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    Posted On:
    10/12/2005 4:12pm


     Style: TKD, western boxing

    --
    Hell yeah! Hell no!
    One extra tip, when there are no spotters around, definitely opt for dumbbells rather than the machines. Hell, there are some serious lifters who prefer dumbbells to barbells altogether, so you don't even have to be restricted to using them as a last resort thing.
  6. Judah Maccabee is offline
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    Posted On:
    10/12/2005 4:19pm

    supporting memberhall of fameBullshido Newbie
     Style: Krav / (Kick)Boxing / BJJ

    --
    Hell yeah! Hell no!
    Weightlifting..... won't shed pounds?

    You're gonna have to explain that one.

    As for my diet, here's an excerpt from my food log:

    Breakfast:
    3oz fibertastic cereal with skim milk

    Snack:
    Turkey sandwich on high-fiber whole wheat

    Lunch:
    3 slices roast beef with healthy instant soup.

    Snack:
    Yogurt with cottage cheese, probably

    Dinner:
    Probably lambburger with steamed veggies.
    Breakfast (6:30AM)
    1 bowl flax/fiber cereal from Whole Foods
    48oz smoothie of water, straw/black/blueberry, pineapple, and acai

    Snack (10AM):
    Roast beef & Turkey sandwich on Whole Wheat
    Tea

    Post-workout Lunch (1PM):
    Whole Wheat Pasta with Tomato Sauce
    Maybe a slice of Turkey

    Mid-noon / Pre-MA Snack:
    Cottage cheese
    Small carton of yogurt.

    Post-MA Dinner:
    Probably steamed veggies with fish.
  7. Warpath is offline

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    Posted On:
    10/12/2005 4:28pm


     Style: TKD, western boxing

    --
    Hell yeah! Hell no!
    I should clarify. Having muscle does help your body burn fat more efficiently, but the action of weightlifting itself won't directly cause you to lose weight. Why would it? You're building muscle through lifting, not burning fat. Cardio burns the fat. Weightlifting while cutting is used to maintain your muscle mass.

    You definitely need to eat a better breakfast than just cereal and fruit. You need fast-absorbing protein because you've basically been fasting for 8 hours after you wake up. Got egg whites?

    I would recommend adding another small meal in consisting of protein and carbohydrates. 6 meals a day is a recommended meal plan because the more frequent you're eating, the faster your metabolism becomes, and the more fat you burn.
    Last edited by Warpath; 10/12/2005 4:31pm at .
  8. Ryno is offline

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    Posted On:
    10/12/2005 4:35pm


     Style: FMA, Jujutsu/Judo/SAMBO

    --
    Hell yeah! Hell no!
    Cardio to burn fat. You generally need to sustain an increased heartrate for an extended period of time to do so.

    Weightlifting is to build muscle, which is actually heavier than fat. You could actually end up being heavier, although you would be stronger and look better.

    If your caloric intake is lower than your output, you could still end up losing weight however. Weightlifting will contribute to output/caloric expendature, although it is very tough to burn fat from weightlifting alone, and you won't be doing it much with the lower rep approach that you are using.

    I'm sure someone with more of a bio training background can clarify further.
  9. Judah Maccabee is offline
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    Posted On:
    10/12/2005 4:37pm

    supporting memberhall of fameBullshido Newbie
     Style: Krav / (Kick)Boxing / BJJ

    --
    Hell yeah! Hell no!
    I've added yogurt (kefir) and 1% milk to the smoothies now instead of water. And I actually had eggs for breakfast this morning.

    Not always possible.

    I also eat 5 times a day or so.
  10. Warpath is offline

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    Posted On:
    10/12/2005 4:38pm


     Style: TKD, western boxing

    --
    Hell yeah! Hell no!
    Yeah, it's a common myth that higher reps is to tone the muscle. The only exception to this I can think of would be aerobics, but using 3 lb dummbells for cardio would hardly be identified as weightlifting.
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