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Old 11-03-2013, 06:50 PM   #1021
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Default question about diet for possible endomorph/ mesomorph

I'm currently at 200 lbs standing at 6ft I'm possibly @15-20% bf. I've been training for power lifting for a year now. I was at a point where i went from 210 down to 170 and then tried to build back up. I wasn't really caring about diet as long as i hit my macro's. Got up to 210 now back to 200. made good strength gains, but lost it with the ten pound lose. My question after a little back story to help you understand is this, Would a carb back loading or a carbnite system help with the fat loss part, besides staying active.
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Old 11-04-2013, 09:36 AM   #1022
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I'm currently at 200 lbs standing at 6ft I'm possibly @15-20% bf. I've been training for power lifting for a year now. I was at a point where i went from 210 down to 170 and then tried to build back up. I wasn't really caring about diet as long as i hit my macro's. Got up to 210 now back to 200. made good strength gains, but lost it with the ten pound lose. My question after a little back story to help you understand is this, Would a carb back loading or a carbnite system help with the fat loss part, besides staying active.
First a few questions.

How long did it take you to lose this 10 pounds?
How many calories were you eating per day?
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Old 11-04-2013, 09:44 AM   #1023
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It took about 8 weeks. I was eating about 1800.
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Old 11-04-2013, 08:12 PM   #1024
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I guess my real question is what should be my numbers for some one my body size. As in protein carbs and fats.
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Old 11-04-2013, 10:22 PM   #1025
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Hey, Steve. I need to start adding some sort of conditioning work, and I would like your recommendation on how to do this without causing any loss in my strength. I will try to give you any relevant info you may need.

When I was young and tried lifting, the cardio I was required to do back then (military/sports) stopped me from making any progress. I am much smarter now and make sure I eat and rest properly for the exercise that I am trying to accomplish. This may be why I am able to make gains now when I couldn't previously.

I eat between 4000-6000 calories a day. On my three heavy days of the week, I eat pretty close to 6000 calories. On the other 4 days it is closer to the 4000 calorie side. I also try to get 8-9 hours of sleep a night. I hit that number probably 5 out of 7 days, but I rarely sleep less than 7 hours.

So I should be eating/sleeping enough to add in some conditioning work without causing any serious problems. I am not necessarily interested in losing weight just yet (the records I am after are in the SHW division). once I have made my run at these records I will start concentrating on trying to get to a healthier weight. I mainly need some extra conditioning for recovery when lifting heavy.

Anyway, what do you recommend? How long? On lifting days or not? 2, 3, 5 days a week? I know this should be a simple "just do it" kind of task, but I really do need some sort of guidance here. Thanks!

P.S.- if it matters, my first competition isn't until March.
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Old 11-05-2013, 09:53 AM   #1026
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It took about 8 weeks. I was eating about 1800.
That's way too low unless you're mid-40s. That's the primary reason you lost strength. Cuts should be slowly dialed down from existing calorie intake and only tweaked as needed.

You can try carb backloading, but just make sure not to undereat.
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Old 11-05-2013, 09:55 AM   #1027
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I guess my real question is what should be my numbers for some one my body size. As in protein carbs and fats.
I recommend minimum 170 grams of protein per day, up to 220-240 per day. Fats and carbs I never count as long as the calories are in check. As long as you are eating reasonably the carbs and fats take care of themselves.

Macronutrients don't have to be micromanaged as long as they are not being neglected.
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Old 11-05-2013, 10:02 AM   #1028
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Hey, Steve. I need to start adding some sort of conditioning work, and I would like your recommendation on how to do this without causing any loss in my strength. I will try to give you any relevant info you may need.
Sounds good.

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Anyway, what do you recommend? How long? On lifting days or not? 2, 3, 5 days a week? I know this should be a simple "just do it" kind of task, but I really do need some sort of guidance here.
I would suggest taking a whey shake after lifting and doing cardio then if you can. You're going to hydrate after training so you might as well get some quick protein in.

I think in your case cardio after lifting will help you maximize recovery.

3x a week is plenty for 20-30 minutes it steady state, or 10 to 20 minutes if HITT.

I recommend loaded HIIT cardio if possible. Sled dragging, tire flipping, farmer's walks, kettlebell swings.
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Old 11-05-2013, 10:15 AM   #1029
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Thanks. That helps.
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Old 11-05-2013, 01:22 PM   #1030
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Sounds good.



I would suggest taking a whey shake after lifting and doing cardio then if you can. You're going to hydrate after training so you might as well get some quick protein in.

I think in your case cardio after lifting will help you maximize recovery.

3x a week is plenty for 20-30 minutes it steady state, or 10 to 20 minutes if HITT.

I recommend loaded HIIT cardio if possible. Sled dragging, tire flipping, farmer's walks, kettlebell swings.
Thanks, Steve! I would much rather do the HIIT stuff you listed, but was afraid it might be too much to add to my workouts. I will devise a plan based on that recommendation and get started on it. Thanks again!
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"We should ban treadmills instead of guns. I have never been harmed by a gun while treadmills, on the other hand, routinely make me feel like I am dying."

Gym pr's- bench 330, DL 405, squat 450
Meet pr's- bench 350, dl 425, squat tbd
My new training log- http://muscleandbrawn.com/forums/showthread.php?t=17510
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