|04-03-2007, 02:48 PM||#1|
I've done the Starting Strength routine consistently for 8 weeks and have been quite pleased with my strength gains. However, I am now going to switch my emphasis over to metcon workouts, primarily outdoor bicyling (rides of 5-10 miles) and possibly a Concept 2 rower.
I'm thinking of reducing the strength training to just 2 days a week but can't decide how to split them. I'm leaning towards doing squats and benchpress as workout #1 and deadlifts and press as workout #2. I also plan to begin incorporating more of the exercises from the WOD into my routine.
My primary goal is weight-loss (currently 5'11 and 330 lbs) and I've consistently gained weight while strength training. I'm sure some is lean body mass but I'm definately fatter than I was before I started lifting. My pants are tighter and I've had to loosen my belt a notch.
I've cleaned up my diet quite a bit but still cheat a few times per week. Breakfast, supper and snacks are within Zone parameters and lunch is fairly clean (whole-wheat bread, lean lunch meat, cheese, fruit). These eating habits and plenty of metcon work will melt fat off of me but my question is this: Can I expect to maintain the strength gains I've made or to even continue making modest gains?
Any comments or suggestions?
|04-03-2007, 03:57 PM||#2|
Just stuff you already know, but here is the usual blurb for what it is worth
Our bodies respond hormonally to what we eat based on 2.5 millions years of evolutionary programing, without this type of mechanism we might not have survived the ice age.
Carbs by themselves and especially refined carbs will raise insulin telling your body to store fat rather than burn it, but you can program your body hormonally with the food you eat to maximize fat loss.
How to construct your meals and snacks...
Each meal or snack should contain Protein-carbohydrates-fat
1) Eat some protein (about what will fit in your palm) eg chicken, beef, shrimp, eggs...
Protein stimulates glucagon this will cause the release of stored carbohydrate in the liver to keep your brain satisfied, thereby making it easy to control the carbohydrate intake. Furthermore, glucagon depresses insulin secretion, making protein your most powerful tool in controlling insulin levels
2) vegetables with fat.
Fat signals your brain to reduce apatite, incoming fat tells your body it is ok to burn fat, fat retards the absorption of carbohydrates preventing insulin from going up. Fiber rich nutrient dense vegetables also have the effect of lowering apatite and the fiber will retard carbohydrate absorption as well.
Fiber/nutrient dense fruit if not eaten in excess is a great was to fill your carbohydrate needs and if eaten after protein and vegetables should not raise insulin.
grilled asparagus with olive oil
salad oil and vinegar dressing
top round steak
sliced cucumber with sesame oil, vinegar, and soy sauce
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