First I have 3 herniated discs in my back so I can't sprint at all is there something else I could do other than the sprinting resting that the book talks about.
Second how do I figure out 80% of my max lifts.
Third on my lifts do I just do the five recommended lifts for two minutes or until failure for just one rep or do I do multiple reps.
Assault bike/airdyne, rowing, sled push, stationary bike with resistance, resistance elliptical.
Multiply your max by 0.8, if you don't know your max, just do a weight that you could do 5-6 reps with.
I don't know what you are referring to.
This is a great post! I'm currently 174.8 lbs at 20% bf and really want to lose the bf. Would you recommend the cyclical or non-cyclical? Once I've got the bf where I want it (12%), I'll move onto lean muscle gain.
How tall are you? how many calories do you eat now? macros? what is your frequency and type of training?
I'm 5'7" I'm eating between 1500 and 2000 calories a day. I train 4 days a week. I lift Monday's (Push lifts), Wednesday's (Pull lifts), Friday's (Legs) to failure. It's usually about 30 mins per session. HIIT sprints/walk Saturday's. Since I've been doing this for only a week, I've started with 70% fats, 10% carbs, 20% protein.
So here's what I see, unfortunately you are already eating too little, and if you have been eating at that level for a while then you have acquired some level of adaptation to that. If you don't spend some time reversing out of that lower calorie diet first before going for another cut, then the only real option is to to go even lower in calories to lose weight. From the numbers you are showing, you are saying you want to be 160lbs? seems pretty low to me for a male, personally I would suggest trying to add some lean mass, as cutting your calories even lower as described above will likely cause you to lose even more lean mass, getting to 12% may end up having you into 150's by the time you are done. I would highly recommend taking some time to build your calories up while remaining relatively weight stable, hold for a period of time, then do a cut, the calories you end up cutting on will be around what you are eating now, plus you will have hopefully added some lean mass in the process and will not have to get your bodyweight so low to achieve your bodyfat goal.
You are correct, sir. I have adapted to these lower calories for years now.
Yes, I was thinking about 165lbs would be pretty amazing. I thought that b/c I looked pretty decent at that weight once before but maybe I lost all my muscle at that stage. I was on Weight Watchers and was just happy to be down from 200lbs.
"I would highly recommend taking some time to build your calories up while remaining relatively weight stable, hold for a period of time, then do a cut, the calories you end up cutting on will be around what you are eating now, plus you will have hopefully added some lean mass in the process and will not have to get your bodyweight so low to achieve your bodyfat goal." How would you recommend building my calories up while remaining relatively weight stable? What do you mean when you say the cals I end up cutting on will be around what I am eating now?
Sorry for the what must seem like endless amount of questions. On your template, what course would you recommend me doing?
Lean muscle gain: (weight increase)
Probably easier to just use macros, for you I would start with 1g/lb protein, 1g/lb carb, 0.5g/lb fat, that would put you close to your current calories. From there you would need to make adjustments down every time you stabilize for a week straight, keep protein stable and take from either fats or carbs it doesn't matter much but taking from carbs affects your performance and recovery more than fats. Make your reductions in 100cal increments (25g carb or 11g fat). If it sounds like it sucks and it probably will, it is because you aren't reverse dieting first.