Q&A for: 3-Apr-06
1482. Q:
Mike i would like ur opinion on this.I would like do some cutting after 8 months of weight training.What is it better?Cut 200-300 calories daily from fats and carbs,eat like i was eating and do cardio for losing 200-300 calories daily or maybe combine them?I have heard that cardio is better at a low to moderate pace for 20 mins cause this way u burn only fat slowly.But as far as i know reducing calories daily while taking protein to prevent the body use muscles (i mean burn them along with fat at the same time)is the same thing?!
Suppose i need 2760 calories daily to mainten my current weight and need to cut 3-4 kgs slowly(but fat only)what should i do?Reduce calories or do cardio or both?And how much cardio should i do each time if needed and how many times a week?
A:
I would recommend starting your cut with moderate cardio for no more than 1-2 hours per week (split into 2-3 sessions during the week, preferably on different days than weight training) OR with HIIT (check out my answer to Q&A #1394 for more on HIIT). After that you can start cutting calories as needed to stay on track for weight loss (2 kilos or less per month) and you have the right idea about cutting about 200-300 calories at a time.
1483. Q:
I have a problem with my abs. I can only see them really well when I flex. Other than that I can not see them at all. Does this mean I should cut more and lose more body fat? Or would it be better to bulk up again and then cut? I have been training fo about eight months. I am 22 five eight and about 148 to 150 pounds. I started out at 159 about eight or nine months ago. I have put on a good amount of muscle and i am wrapping up a cuttingphase. (from 153 to 148). I want to at least get down to 147 maybe even 146. I have good definition in my chest and arms and definately in my legs now. The abs are just the last thing. I want to make sure I do it correctly. I lift about four days a week and do cardio the other three days. And I have a very good diet high in protein. I just don't know what I doing wrong when it comes to abs. Sometimes I just want to throw my hands up and say forget it when it comes to abs. I have changed my ab workouts from totally killing them one day a week to working them out a bit liter three days a week. Any suggestions or am i doomed to have undefined abs unless i go aroung flexing all the time? I really thought that after eight or nine onths of training and eating healthy almost religiously that I would have the abs that I want. Is it normal for it to take this long?
A:
Yes, getting that last bit of fat off the stomach is HARD and your case is very typical. It sounds like you're doing a lot of things right already -- good job! There're no guarantees about definitively getting the six-pack, but for your age, height, weight, and given the fact that you've only trained less than a year, my recommendation would be to continue to bulk up very slowly. Keep bulking slowly (2 pounds per month or less) with good clean diet and weight training till you're in 160-165 range. Then do another cut and you will hopefully be seeing your six-pack at or even above your weight goal of 146-147. If you haven't already, check out my nutrition and training articles for some possible tips.
1484. Q:
Hey Mike. I am the 15, 230 lb, 6'0 male. I want to have a better physical condition. I am going on a 'strict' diet which means a low carb diet. I am restricting certain foods such as potatoes, white bread, all beverages except water, pizza, candy, and any type of junk food. I am also going to start being more active like playing basketball, running, and lifting weights whenever I can. I have been trying to lose weight for a while now and am hoping my dedicated 'diet' will help a lot. I am also aiming to lose my man boobs. What is your perspective on my plan?
A:
That is a very very good plan! You have to control the amount of junk you eat and sounds like you're planning to do just that -- good job! You don't need to go very low-carb -- you should definitely eat A LOT of green veggies. You also can and should eat beans and lentils, whole grains like plain old-fashioned oatmeal and brown rice, as well as fresh fruit. Just control your portion sizes. As far as physical activity your plan is perfect: just be active in all the different ways you can. If you lift weights, be careful to learn good form for exercises to avoid injuries and have a spotter if you're doing barbell bench press. Don't try to lose weight too quickly -- the slower the weight loss the more likely it is to be actual fat loss and the more likely it is to not come back in the future. Good luck!
1485. Q:
When taking a week off of training every eight weeks, should you also not do any cardio that week? Or would you do more cardio to make for the calories not burned wiehgt training?
A:
I would recommend taking the week off from all exercise. Cardio wears on your body just like weight training does and a break once-in-a-while is a good idea. I wouldn't change your diet for the off-week, though you probably want to lower calories a bit if you're taking two or more weeks off.
1486. Q:
hi mike,
i am a vegetarian and need to trim weight. the problem is i have never workedout much. I am 24, is it too late? I weigh 170 but want to trim at 150 in toned shape.
I looked at your earlier questions and you mention about lentils and eggs. Are they any other substitute?
It really sucks, I have been a vegeboy and still am, my entire life. we never get enough of the proteins on daily basis.
A:
It's NEVER too late to get in better shape! And at 24 you're at your prime and it will be quite easy for you to shed the extra fat.
If you're a pure vegetarian, your best protein sources are beans and lentils. Many of them contain 40-50% of their calories in protein which is as good as lean beef!! (Beef has the rest of calories in fat while beans/lentils have it in carbs, of course). If you allow for eggs and dairy, then whole eggs or egg whites or egg white substitute or cottage cheese or whey protein powder all would provide you with high-quality protein and you should have no problems getting around 1 gram of protein per pound of bodyweight. But even if you don't eat dairy or eggs, by incorporating lots of beans and lentils into your diet should be good enough.
Other plant sources of protein include flax seed and other seeds and nuts (10-20% of calories from protein, the rest mostly from fat), whole grains like oatmeal and brown rice (10-15% of calories from protein, the rest from carbs), green veggies like spinach or broccoli (up to 50% of calories from protein! Though very light on calories overall of course).
So even if you don't eat any animal products, by incorporating a lot of beans/lentils and green veggies along with variety of other foods you'll be alright. Also check out my weight training article to learn about weight training which has tremendous fat-burning benefits. Good luck!
1487. Q:
When trying to lose weight is it ok to have bad carbs like pie more than a couple of times a week. As long as you stay within you calorie limit? And of course eating really well the rest of day.By Pie I mean sugar free fat free jello pudding with skim milk in a reduced fat graham cracker crust. And we are talking one slice at about 165 calories per slice.
A:
Couple slices like that per week shouldn't set you back as long as you eat well the rest of the time, so if like them go for it! Just don't eat two actual pies per week :)
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