Author Topic: Working out when dieting down  (Read 3778 times)

jaejonna

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Working out when dieting down
« on: May 24, 2006, 09:25:04 AM »
To Mods,

Dont put this in the training section just yet (only after today pleeezzee), no one answers over there and you dont get the same amount of responses...

Question to All,

I have been dieting down since january from 216 which is my all time heaviest to this morning at 194.
I never took any roids and I know all the stuff pertaining to nutrition, I play basketball as my cardio but lift heavy five days out the week, with one day that includes both B-ball and lifting (usually weekends).
My split has been this since Dec.

Day One Lats
Day Two Chest Abs
Day Three Quads
Day Four Cardio
Day Five Hams,Calves, Traps, Bis
Day 6 Shoulders,Tris,Abs

Now  my question is this .. It has been a long time since I took two days off in a row..(Mon and Tues) now I am tryin to figure out WHAT SPIT would most effectively jumpstart my progress keeping in mind that I am on a low carb regimen which leaves me drained by the time i get to the gym, and do I have to do alot of sets per bodypart. Im not building muscle in this phase so what should I do?

All recommendations are welcome, also Im a good sport so all hating is welcome too!!
L

jaejonna

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Re: Working out when dieting down
« Reply #1 on: May 24, 2006, 09:30:34 AM »
Short version of ^^^^^

So what is the general concensus about working out while dieting down?
L

DK II

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Re: Working out when dieting down
« Reply #2 on: May 24, 2006, 09:33:45 AM »
i'd rather suggest just to work out three days a week, PLUS havin clean Refeeds twice a week on training days.

this will give you more power, spedd up you metabolism and make you lose more fat.

the no training days are needed to let the body rest.

jaejonna

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Re: Working out when dieting down
« Reply #3 on: May 24, 2006, 09:38:35 AM »
i'd rather suggest just to work out three days a week, PLUS havin clean Refeeds twice a week on training days.

this will give you more power, spedd up you metabolism and make you lose more fat.

the no training days are needed to let the body rest.

So just three days then?
 
Day one Chest Back
DAy two rest
Day Three Legs/Abs
Day four rest
Day five shoulders Arms
DAy six rest
Day seven same as Day one


Clean Refeeds twice a week .. whats that ?
L

DK II

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Re: Working out when dieting down
« Reply #4 on: May 24, 2006, 09:49:03 AM »
I wouldn't train chest and back together, but if you like it do it.

A refeed is a calorie plus. almost like a cheat day, but you eat mostly carbs on that day.
clean refeed would means loads of low GI carbs, like oatmeal.
try to eat about 50% more up to twice your normal calorie intake on these days.
this will get your metabolism up, most of the calories will be burned right away and even the next day you will have a higher metabolism.

i have good results with refeeds.

littleguns

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Re: Working out when dieting down
« Reply #5 on: May 24, 2006, 10:28:23 AM »
I am a big proponent of 2 days on and 1 day off.

Also remember to change your bodypart groupings and exercises every couple of weeks. (maybe 4-6)

Why not trade off high intensity cardio (basketball) for some light treadmill work as well.

It's all about shocking your system and keeping it in a state of chaos..

ironneck

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Re: Working out when dieting down
« Reply #6 on: May 24, 2006, 10:30:28 AM »
+eca and you should be succesful

DK II

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Re: Working out when dieting down
« Reply #7 on: May 24, 2006, 10:45:11 AM »
+eca and you should be succesful

forgot about that.

ironneck

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Re: Working out when dieting down
« Reply #8 on: May 24, 2006, 10:50:43 AM »
eca is really great but whenever i take it,i can`t sleep

VGalanti

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Re: Working out when dieting down
« Reply #9 on: May 24, 2006, 11:01:01 AM »
Because I own a business, and time is not what I have....my split is like this:

Mon...back/traps/ab's
Wed...legs
Fri...chest/biceps/ab's
Sun..shoulders/triceps
ANIMAL

DK II

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Re: Working out when dieting down
« Reply #10 on: May 24, 2006, 11:06:25 AM »
eca is really great but whenever i take it,i can`t sleep

that's because you shouldn't take it before bed! make the last dose at 3pm. you'll be fine. Like David Blaine.

jaejonna

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Re: Working out when dieting down
« Reply #11 on: May 24, 2006, 11:49:20 AM »
Thanks for the input

Im prob. lookin at this split

Chest Abs Calves
BAck Traps
REst
Quads/Hams
Shoulders/Arms/Abs
Rest
Repeat

How bout exercise per body part and reps?
L

toolarge4u

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Re: Working out when dieting down
« Reply #12 on: May 24, 2006, 11:54:10 AM »
Thanks for the input

Im prob. lookin at this split

Chest Abs Calves
BAck Traps
REst
Quads/Hams
Shoulders/Arms/Abs
Rest
Repeat

How bout exercise per body part and reps?

chest 9-12
back 12-15
legs 12-15
arms 6-8
shoulders 9
calves 6

reps i would do alot of drop sets an giant sets, 8-12 rep range. If your gonna go heavy on your last set then definetly do drops to keep the intensity high. Of course this is just my opinion

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Re: Working out when dieting down
« Reply #13 on: May 24, 2006, 11:56:52 AM »
to be honest, I am usually a big proponent of just lifting heavy when dieting down, but I've always gotten frustrated with how slow my cutting goes. I recently after reading this article:
http://www.mindandmuscle.net/mindandmuscle/magpage.php?issueID=38&artID=25
gave the suggested workout a try and I really am liking the results. Fat is peeling off, but it seems my muscle is either maintaining or even going up.
SHAZAM!

jaejonna

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Re: Working out when dieting down
« Reply #14 on: May 24, 2006, 12:22:49 PM »
chest 9-12
back 12-15
legs 12-15
arms 6-8
shoulders 9
calves 6

reps i would do alot of drop sets an giant sets, 8-12 rep range. If your gonna go heavy on your last set then definetly do drops to keep the intensity high. Of course this is just my opinion

So thats 9 -12 sets right ?
And yeah I do an abbreviated HIT style last set of Four , whereas I go heavy like 5 reps, then drop and do another 5 then drop further to pound out another 5
L

toolarge4u

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Re: Working out when dieting down
« Reply #15 on: May 24, 2006, 12:33:32 PM »
So thats 9 -12 sets right ?
And yeah I do an abbreviated HIT style last set of Four , whereas I go heavy like 5 reps, then drop and do another 5 then drop further to pound out another 5
correct 9-12 sets, those are baselines to go by..you can modify them as you see fit an how you feel

jaejonna

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Re: Working out when dieting down
« Reply #16 on: May 24, 2006, 12:58:11 PM »
Is it normal to go to a light lifting schedule ie 9-12 sets for chest as opposed to 15-20 in the offseason(which I ussually do)?
Is this cause Im not building any muscle per se ?

This is the first time i really watching Carbs, Sugars and Calories... before I could eat anything and i would be a lean 185, but I went on the whole 7-8 meal a day 5000 calorie binge from Sept. where I weighed like 190 to get up to 218. So since it was the first time getting that big , this is the first time im actually dieting, and my energy levels are soo low...
L

RHINO290

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Re: Working out when dieting down
« Reply #17 on: May 24, 2006, 01:01:31 PM »
To Mods,

Dont put this in the training section just yet (only after today pleeezzee), no one answers over there and you dont get the same amount of responses...

Question to All,

I have been dieting down since january from 216 which is my all time heaviest to this morning at 194.
I never took any roids and I know all the stuff pertaining to nutrition, I play basketball as my cardio but lift heavy five days out the week, with one day that includes both B-ball and lifting (usually weekends).
My split has been this since Dec.

Day One Lats
Day Two Chest Abs
Day Three Quads
Day Four Cardio
Day Five Hams,Calves, Traps, Bis
Day 6 Shoulders,Tris,Abs

Now  my question is this .. It has been a long time since I took two days off in a row..(Mon and Tues) now I am tryin to figure out WHAT SPIT would most effectively jumpstart my progress keeping in mind that I am on a low carb regimen which leaves me drained by the time i get to the gym, and do I have to do alot of sets per bodypart. Im not building muscle in this phase so what should I do?

All recommendations are welcome, also Im a good sport so all hating is welcome too!!


Dude, you need to give your body more rest, and I would cut out the basketball. Save your energy, you don't want to dig into muscle.

you need any specific help, e-mail me @ jack.s.london@citigroup.com.

HUGEPECS

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Re: Working out when dieting down
« Reply #18 on: May 24, 2006, 01:08:14 PM »
need a little bit more fat, or you'll get crushed
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jaejonna

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Re: Working out when dieting down
« Reply #19 on: May 24, 2006, 01:12:26 PM »
Dude, you need to give your body more rest, and I would cut out the basketball. Save your energy, you don't want to dig into muscle.

you need any specific help, e-mail me @ jack.s.london@citigroup.com.

Basketball destroys my day if I play on Sat at 1130 to 2 then go to the gym at 4 ...thats a typical saturday... to quote Alexxx..."but Im a warrior!!"

Thanks for the offer Jack ...also thanks TooLarge4 you , Vinny, DonkeyKong and Captain M

OK Mods Im done you can move it to the appropriate board if you want!
L

bmacsys

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Re: Working out when dieting down
« Reply #20 on: May 24, 2006, 02:12:38 PM »
Because I own a business, and time is not what I have....my split is like this:

Mon...back/traps/ab's
Wed...legs
Fri...chest/biceps/ab's
Sun..shoulders/triceps

Another pro who actually has a job besides training, eating and sleeping? Don't you know thats against the rules? ;)
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bmacsys

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Re: Working out when dieting down
« Reply #21 on: May 24, 2006, 02:18:33 PM »
Basketball destroys my day if I play on Sat at 1130 to 2 then go to the gym at 4 ...thats a typical saturday... to quote Alexxx..."but Im a warrior!!"



What position you play? I would definately lift before I played hoops. After 2 hours of hoops how much is left in the tank to lift? I bet not much. If you lift first, then eat and rest a while your basketball game shouldn't suffer much.
The House that Ruth built

ironneck

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Re: Working out when dieting down
« Reply #22 on: May 24, 2006, 04:09:57 PM »
that's because you shouldn't take it before bed! make the last dose at 3pm. you'll be fine. Like David Blaine.

thanks for the advice
blaine doesn`t take any eca,his body creates eca on its own