Right after last weeks blog update, my roommate and I went to lunch and he asked me if I could help him lose weight. He used to be in really good shape, but has become sedentary as of late and has packed on a fair amount of body fat. He said he wants to get down around my weight. He doesnt have access to a weight room yet, but hopefully that will change. I gave him a 5 low calorie days per week and 2 high calorie days per week. To keep him accountable I told him I would do a very similar diet with him to, so he could see which foods to eat and take the guesswork out of it. Once he gets down to my weight I plan to increase the number of high calorie days to 3 or 4 and maybe up to 5 for more muscle gains and to keep fat off.
Lifting and Weight Log for the week:
7/20 – 186 lbs – Push – 2350 calories – 3200 calories – 215 x 3 reps
7/21 – 187lbs – Pull – 2200 calories – 3200 calories – 45 x 5 pullups
7/22 – no weigh in – Off – 2000 calories – 2750 calories –
7/23 – 186lbs – Push – 3000 calories (High carb refeed) – 2775 calories – NO PR set
7/24 – 186lbs – Pull – 2100 calories – 3050 calories – 50lbs x 5 pullups
7/25 – 185.5 lbs – Legs/Abs – 2200 calories – 3200 calories – 325×6
7/26 – 185lbs – Off – 2300 calories – 2750 calories –
(My morning weight; my workout; my calorie intake; my Fitbit burn rate; Weighted lifted for main exercise)
As you can see I’m following the 3 low: 1 high setup. I’m doing 3 low days around 2000-2400 calories and 1 high day around 2900-3200 calories. My roomates numbers are pretty similar because even though he doesnt workout, he weighs much more than I do so he burns more walking around then I do. Since are numbers are the same, I felt that if he just ate basically the same meals as me then he would have a really easy time accomplishing his goals. He also had a really bad knowledge of “healthy eating”, but its a work in progress. I also figured I would lean up as well and nothing wrong with that.
Our setup looks like this: (Based on a maintenance caloric intake of about 2800-3000 calories a day on average)
Sunday – REFEED (400+ Carbs) – Calories about 3100
Monday – NORMAL – – – Cals at (2000-2400)
Tuesday – NORMAL – – – same
Wednesday – REFEED (400+ Carbs) – Calories about 3100
Thursday – NORMAL – – – Calories at (2000-2400)
Friday – – Low – – – 185/150/50 (P/C/F) (REDUCED CALORIES) + Drinks
Saturday – Low – – – 185/150/50 (P/C/F) (REDUCED CALORIES) + Drinks
When I showed this to him, he seemed in disbelief at the setup. He was used to the whole “cut-back” mentaility, which basically just meant eat like a bird that many people frequently do. It is quicker that way, but the results are also quicker to leave. This plan has you eating more food, enjoying the diet and keeping the fat off. This isnt a warp speed fat loss program, but after 12 weeks of so, 10 less pounds of fat and 2-3 more pounds of muscle never hurt anyone.
The setup kicks off with a refeed day with about 3100 calories. I always shoot for a small surplus on those days to ramp up the metabolism, fat burning hormones and to gain muscle by ramping up protein synthesis. With that many carbs protein uptake to the muscles is very efficient. The next two days will be reduced under maintenance between 15-30%. Most negatives of dieting come from going beyond 30% under maintenance levels, so I set the barrier there. Most times I always end up around 2200 on these days. Wednesday is another refeed day. I always put refeed days on days where I know I can be consistent. I avoid them on the weekends do to eating out and drinking with friends, because alcohol can seriously screw up a lot of hormones the refeeds are supposed to upregulate. Better safe than sorry. 😉 On the weekend days, we cut back food intake to minimums if we are drinking that day. We usually have a few drinks each day, but if you still want to lose fat then some food needs to be replaced with the alcoholic drinks.
My workouts went well this week except for DB shoulder press. I had a hard time getting up the 65’s to my shoulders even though last week I got them for 3 reps. My pullups are skyrocketing in progress though. Each workout I add 5lbs for similar reps as the workout before. I’m keeping pullups as my main move on both pull days. Bench was good as well and I’m benching right around 215lbs for 3 reps. Squats were good even though I miscounted and thought I was doing 245lbs instead of 235lbs. I was repping 235lbs with ease and wondered why it felt so easy. It was because I miscounted and was doing 10lbs less. Temporary mental lapse, but its all good. 🙂 Started the pyramid scheme with biceps as well and got up to 90lbs on barbell curl for 5 reps.
Nutrition is stated above, but my macros are usually P/C/F – 185/185 (net usually around 220 with fiber) / 65-70 Fat
On high days I shoot for: (P/C/F – 185/ 400 / 50) Although due to incidentals from carb sources, my protein and sometimes fat gets slightly higher than my goal, but it doesnt really bother me.
Saw a documentary on a personal trainer named PJ James. He was a model to begin with and always ate healthy and stayed in shape, but to prove a point to a client he did an experiment. He ate like an obese person for 6 months and didnt workout at all. For the last 6 months, he was going to resume his normal diet and workout and get back down to where he was. During the experiment he went from 170lbs at 5-8% bodyfat to 260lbs at very high bodyfat and most likely lost muscle because he stopped lifting. Not a good look for him at all. After about 6 months of eating junk food and gaining weight, he had numerous health problems, no sex drive, became anti-social (most likely due to not liking the way he looked) and became depressed. There was even a point at which he was enjoying the food so much, he wasnt sure if he felt like changing or even losing the weight. I noticed a huge decrease in his confidence as well, especially when talking to others. But after the 6 months, he went back to his ways and by the end of the show he had his six pack and regained all that he lost. Definitely worth a watch.