Gooner

How tall are you? 189cm/ 6'2
What do you weigh? 85kg/187 lbs
Body fat %? Haven't measured, it's under 10 though. My doc-bro estimated it's 8
What sort of weight can you lift? I don't bench or squat at the moment. I've never benched much though, that I admit. My long arms haven't helped with the ultimate jock-move. In the deadlift I lifted 5 reps of 374 lbs the last time (I could have lifted 7 reps).
I prefer using dumbells and even kettlebells and doing compound exercises for strength training.
What sort of endurance training do you do? In addition to the MMA and MT-training, I play soccer twice a week (indoors and outdoors) and jog when I feel like it. I try to mix it up nicely with sprints and stuff like that as well.



PS. I could care less about the amount of calories I eat. I estimate my need for protein (which is about 1 gram/pound of fat-free weight for me) and then I add carbs and fat to make every meal 40-30-30. In the end it's not much calories (a lot less than most "nutritionists" would recommend for someone as active as me), but I'm not losing weight (anymore, since most of the fat is gone) and I improve constantly.

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FF Prediction Contest Wins:
UFC 69
UFC 74
UFC 76
UFC 87

AmErIcAnPsYcHo11

How tall are you? 6'1

What do you weigh? 180 and have no clue what my body fat % is

What sort of weight can you lift? bench I do muptile sets of 180 I ust lift untill I get tired and I call that a set and do a couple more, Dumbells I do 25's with high reps, Im not really into squating but will do 200 a couple of times to keep the leg muscles going, Deadlifts I never really learned how to do so dont do em.

What sort of endurance training do you do? I run a couple of miles on a cross country course by my apartments its nice cause its constantly changing while Im running (uphill, curve,downhill..etc) and I shadow box in the sauna next to the weight room at the apartment club house.

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Kochman

thank you for the suggestion... i thought that you were supposed to do low weight with more reps to try and lower BF? i could be wrong as i am a complete novice..... how long to u guy's normally stay on treadmill/ elliptical?

Aspec

I know plenty of trainers with degrees that dont know their head from their ass.

If you have this education how can you argue with me about facts? You can make estimates but if we're getting technical, as it seems we are, you have to account for metabolism differences in everyone when considering caloric needs.

By the way, I never said you wont lose 'weight' with a diet only. My concern is that we're talking about active people here and a suggestion that lack of activity and diet will get them a result, is wrong.

When you say education, what do you have?

Aspec

Try 20 minutes and get in a fat zone.

Theoretically high rep/lower weight is a toning workout, but that's not 'necessarily' a fat burning exercise.

So much technicality that it's hard to get into here.

GSPALLTHEWAY

When i say education i have a degree in nutrition, health and phys ed, and am partially through a PT program...

and aside from any points, i was saying what the gentleman said before about his attitudes about losing fat was not totally off base, especially for those who have past injuries or a lack of time to train as much as many others... it just seems like everyone posts their "stats" and its immedietly followed up by a critical analysis... which is fine.. i enjoy this section of FF very much, and many of the long standing members have a good rapport with one another in terms of advice

Aspec

Understandable!

I did not mean to come off as 'OVERTLY' critical, but when I read something that is definitely off base, especially when we're talking about 'active humans,' I have to respond.

It is totally accurate to say you can lose weight if you lower your caloric intake below your body's needs. However it is absolutely wrong to think you are losing "fat" that way.

GSPALLTHEWAY

heres a simple way to do it.... take your age and subtract it from 220... say your 20 for example... then your max HR would approx be 200... then work at about 75% of your max HR which in your case would be about 150 beats a min (which should show on any elliptical with a pulse reader) and work for about 10 to 20 min for 3x a week to start... after a month or so increase it to about 160 beats a min for 20 to 30 min for 4x a week.. in a couple months youll see great results on lowering your BF

Aspec

Id suggest starting at 60% of the max heart rate for FAT BURNING.

75% + is for cardiovascular training.

Depends on your goals. There is a chart somewhere, search for it!

GSPALLTHEWAY

obviously this is going to turn into a ******** mess with me for the heck of it thread...
luckily for me i have enough knowledge to combat whatever..

anyways... if you are working above your MIT (min intensity threshold) which is approx. 75% or up of your MHR you will be burning 5.05 kcals of carbs, as opposed to 4.69kcals of fat and 4.46 of protein.. regardless of what you may be thinking you want to be doing this because AFTER you are done working you will be burning fat at elevated rates for a longer period of time... so i would stick to 70+ plus...
your "fat burning zone" which people get from reading random charts at sports authority wont get you too far.... simply because that is not working hard at all... and your body reacts very little to it..
goodluck and give it a shot for a month or so, keeping in mind to progress in a SLOW but steady manner...
hope it works out ! : )

Aspec

Im sorry but your MIT is great, but you're dead wrong about the "fat burning zone." 75% of your threshold is a cardiovascular workout, NOT a fat burning work out. (Generally) Obviously you can have an individual that needs to be at 75% to engage their fat burning, but that takes o2 maping to be sure.

How can you make some of the statements you have made and then imply
because you have an undergraduate degree in nutrition, health and phys ed, you know about kinesiology? You took what, one kines class?

If someone is ONLY interested in fat burning, getting into a cardiovascular zone is not the goal. It's not rocket science and trying to insult me with your bull**** "sports authority graph" **** is not going to make your mistake any less real.

[quote]anyways... if you are working above your MIT (min intensity threshold) which is approx. 75% or up of your MHR you will be burning 5.05 kcals of carbs, as opposed to 4.69kcals of fat and 4.46 of protein/quote]

Really? I guess with your degree they told you to disregard metabolism and weight when calculating these factors, hell why worry about how where you're really at, 75% or higher and these are your marks! I love generic statements as much as the next guy, but if you're trying to 'prove' you know more than I do try not making run of the mill text book statements. (Put it back in your desk drawer)

Your phys ed degree is worth as much as my under grad political science degree, when it comes to 'training.' Why are you only 'partially' through a PT program?

sitnspin

Because he's still in the process of finishing it?

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FatCat

Wow, you should really hit the books dude. It's really simple actually. You eat below maintnence, you lose weight. If you exerscise, your maintenence cals are obviously higher. What's unhealthy are the fad diets out there that tell you to cut out carbs and fat completely. If your macros are solid you will lose weight, and retain LBM, reguardless of a training program.

GSPALLTHEWAY

yup exactly.. your on top of stuff

Aspec

No ****ing ****. I should definitely hit the books, I didnt get to 5'9 185-190 with single digit body fat, by luck.

This started because I thought we were giving advice to someone. Apparently we were having a general discussion.

Go show me someone that has solid macros and no training program whatsoever. It's VERY unusual.

Aspec

Im disappointed. I didnt get a generalistic retort from you?

Why not address my qualms? I have no problem with what you say other than the fact that you make generalizations when we were, as far as I knew, suggesting something to someone.

GSPALLTHEWAY

i think we should just drop it... but im just trying to explain that the whole point of this thread seemed to be you reacting to everyones mistakes of their body comp and routine by saying the above comment about how good you are.... theres some dynamite sources of members on this board that are able to clearly help without calling others flat out wrong constantly... besides making my point that you are incorrect about levels to work at in relation to MHR and the above gentleman who is correct in saying he can lose weight doing it his way (although it does take alot longer obviously) i am just going to drop it...

sitnspin

I'm not posting much in this section these days, because it seems to have become a place where Aspec starts threads trying to determine if people are as fit and strong and lean as he is, and they all turn hostile within about five posts.

When I was young and lanky and totally out of shape, I had a cousin that was obsessed with weight training. It got really tiresome, because every time I'd see him it'd take about 2 minutes before the conversation would smoothly shift into how big and ripped he was getting. "So", he'd say, "Out of curiosity, how many inches around would you say your neck is?" Like I had any idea or even cared. The whole point was just so he could tell me about the inch or so he'd added to the circumference of his own neck.

Aspec, are you by any chance my cousin?

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GSPALLTHEWAY

couple things.. first, as sit said, im partially done with my program because im still in it... lol, not tough to figure out and no need to attack my background...

and i agree with the above post as well... its great that your into fitness and doing well, but this is for friendly information exchange and is not a im better then you or smarter then you section.... feel free to read through all the other threads and youll see the demeanor in which people talk to and treat one another and best of luck

Honra

Some people in this thread are insanely full of ****.