The trick to burning as much fat as possible without also losing muscle is simple: eat loooots of protein and lift like a crazy person. Reduce calories a little bit, but not too much. the hard part i find is managing to do enough cardio, since you're still eating quite a bit.

i am currently consuming 1 gram protein for each pound of LBM, so ~150ish grams protein. my total caloric intake is ~ +200 cals over my BMR requirement

Nice job man, congrats. That takes a lot of work.

But your cardio has to be high intensity cardio, not lower or moderate. You get into that fat burning zone quickly with high intensity cardio. P90x is nothing more than circuit training with someone high intensity.

When you start doing 30-40 minutes, regardless of the intensity, your glycogen levels become depleted and you start burning muscle.

This is MASSIVELY impressive man. Great results.

I just masturbated to the pic on the top right.
thank you

w00t, thx folks.

i am hoping to see some better results from the next 30 days, my workouts are getting more and more intense.

dyna mo what is your workout? i am looking to gain about the same 10-15lb lean muscle

Dave,

As much as I hate saying this, The Demon is correct. Many recent studies have shown that High Intensity Interval Cardio for 18-25 minutes will produce much better results and not break down Lean Muscle tissue.

5 minute warm up
3-5 intervals
5 minute cool down

you will raise your metabolism for up to 48 hours doing the above 3-5 times a week.

Eric

PS just make sure if you are doing cardio on the same day as you weight work, you do the cardio AFTER your weight work.

it's a slightly modified version of p90x, which basically consists of a shit load of pushups and pull ups with some dumb bell work for arms and shoulders and tons of lunges and squats for legs (wall squats, 1 leg squats, etc)

the routines change every 30 days, this 30 day schedule is split thusly:

monday: chest, shoulders, triceps
tues: plyometrics (jump training, jump squats, etc)
wed: back and biceps
thurs: yoga
friday: legs & back
sat: kenpo


the nutrition plan is key.

i highly recommend the program, if you are one who likes to workout at home

you can get a used copy of the program on cl, or a discounted version at amazon.

my plan is to move to a HIIT cardio routine (and more of a BB resistance program) after finishing p90x, i have a bad knee and wanted to beef it up prior.

Haha, I'll be saving that, i know how hard it is to admit the truth:) Also though, 18-25 minutes might seem excessive for anyone who isn't advanced. For instance, I get on the treadmill and do a speed of 9.5 for 1 minute, then get off for 30 seconds. After 10 minutes, I want to vomit but those 10 minutes gave me maximum fat loss that you wouldn't get in any 1 hour of cardio.

My point is, the 3-5 minute intervals are way too much. It should be one minute hard core, 30 seconds brisk walk or completely nothing.

You are proud of your body hair?

i've read several HIIT articles trying to sort out what interval is best, i've read 12 second/8 second intervals are really good, if i recall.

I've never heard 12/8. You're going to have a LOT of problems just following the math on that one. Nevermind the fact that you'll get tired just from jumping on and off the treadmill. The ideal interval is 45secs-1 minute on, 30 seconds off.. At least that's what I do and it works.

i had it backwards, it's 8/12. i'm thinking i will do hiit with either jumping rope or burpees, i don't like machines so i don't have a treadmill or exercycle.
i might go ahead and add it in to my current routine, prolly have to start off just doing what i can- 30 seconds on/30 seconds run in place, i'll see. i really want to shed these last pounds of flab

I just started with p90x, i have a pretty high metabolism so losing weight isn't really an issue. I actually need to intake a huge amount of calories a day. The problem with working at home and being busy is I don't have the time it seems for quick small meals. I'm trying to make meals in advance and have healthy snakes/ protein shakes. Just curious what your daily meal plan/schedule is like when trying to gain lean muscle?

Wow! I finally saw pics of Dyna Mo!

Huge congrats! That is some awesome work. Very inspirational.

Congrats Dyna Mo! I'm bookmarking this for all the tips people keep posting! :thumbsup

~ 6 meals day

carbs/vegetables divided b/w 3 meals during the day
protein with all 6 meals (3 meals are solid food protein, usually chicken and tuna, some salmon or sirloin beef)

i cook all the chicken in a big batch 2x a week and the same with rice.

i drink myofusion protein shakes (gaspari nutrition) in the day and syntha6 (eas) in the evenings.

i found the p90x nutrition guide to be very good and the formula for required calories is very close to right on for me.

for muscle gain it's important to keep your protein intake high, but not so high as to put stress on your kidneys, 1 gram per lean pound of body weight seems to be working for me, that translates to ~150 grams of protein daily. i split that into 25 g servings as that is about all i can process effectively at a time, so 25 grams every 2 hours or so.

is that the kind of info you were looking for?

good luck, it's a great program, imo.

:thumbsup

how u doin!

:winkwink:

I don't think you can do HIIT jumping rope, unless you're a machine that can go at incredible speeds. The only HIIT I'm aware of is either the treadmill, or sprints.

No offense but it sounds gross. who wants to drink shakes all day?
That's like SlimFast: a delicious shake for breakfast, one for lunch, then diarrhea and migraine headaches the rest of the day.

i am not pushing anything on anyone, peeps asked me about my diet and i replied. we are all free to eat what we wish. my nutrition plan works for me, it's not glamorous and any part of it can be labeled gross (baked chicken and plain rice and raw broccoli- yuk!)

that being said, my bowel movements have never been more solid, i don't get headaches (never have though) and i feel as good as i have ever felt in 45 years of age!


:thumbsup

i've decided to add a burbees&pushups HIIT training session on my resistance training days, i will do it prior to breakfast and will report back in a couple months!

:)

i know. im just being bitchy : )

Not so hot, my doc wants to put me on thyroid meds.

LOL, prob not the answer you were hoping for. Ha ha :winkwink:

I'm struggling but I'll get it on my own. I don't want meds, from what I understand once you're on that stuff you're on it for life.

Guys still try to pick me up every time I go to the supermarket so not doing that bad :1orglaugh

dang, girl. i had a doc that wanted to put me on thyroid meds a few years ago, after just one blood panel. i never went on the pills.

it's a hard thing to diagnose from what i understand and a proper diagnosis takes several panels done over quite a bit of time.


i wouldn't mind bumping into you in the produce section! :thumbsup or the liquor aisle...
:1orglaugh

I'm always skeptical of meds. I know women who have gotten thyroid meds because they were lazy and just wanted to lose weight w/o excercise and it made them crazy like they were on speed. This doc seems to like to over-perscribe as well so at the moment I'm just not buying it.

I had a GI problem that lasted for a little over two years that caused me to drop alot of weight. Now that I'm able to kind of eat normal I think my metabolism is probably still set on starvation mode. I don't think I have perm damage, just need to figure out how to get it back to normal.

Right now I have to keep it around 1500 cals just to maintain. My gall bladder is still a little fucked so if I eat garbage like mc d's my stomach "regulates" it for me and it usually comes right back up. Honestly I think I just need to excercise more. My days have been pretty full, haven't even been on GFY much lately :winkwink:, I just need to force myself to make the time.

I'm not familiar with "burbees", but I do know that if you're doing HIIT pushups on weight training days, your ass is going to be sore before you lift your first weight.

Takes someone who is hairy as fuck to understand. Once you got it, it ain't going nowhere. :1orglaugh

appreciate the info

You shaved your chest?

good luck with everything!
i typoed, i meant burpees (squat thrusts)
np
sure did. i hate body hair. i clip it all off except for forearms and calves and pits.

good for you, you look much younger in those pics. Congrats man