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Júlíus G. Magnússon
01-16-2009, 10:16 PM
I need to lose about 10-12lbs of fat left from not doing anything for a while (injury) followed by a strength cycle.

For the next four weeks I'm going to do be doing three metcons in the 5-20 minute range each week, followed by a rest day, followed by an Olympic lift day (starting low, gradually upping intensity to see how my back reacts), followed by a strength day, followed by another rest day.

I was thinking most of my carbs would come from vegetables, plus some from my PWO whole milk. But because of all the metcons, should I add some fruit to be closer to the "magical" Zone percentages?

Derek Weaver
01-16-2009, 11:13 PM
It doesn't really matter. No magic in 40-30-30. Zone achieves insulin control through caloric restriction as much as anything else.

If you run fine on carbs and can still control energy intake, then go for it.

Jay Cohen
01-17-2009, 03:37 AM
10-12lbs in 4 weeks is 2 lbs per week. You really need to loose that weight that fast? I'd drop the PWO drink, lower your carb intake a tad, veggies and fruit both being good, though fruit is little higher in carbs, but over all, 10lbs is not that much, I'd take it slow and easy, forget the zone, just eat the same forumla most always talk about, meat/fish, veggies, good fat, some nut seeds, toss in some fruit.

I keep reading that 80% of body compostition is made in the kitchen, balance from training.

So, since you got fat from the injury and did not back off your eating, now is the time to make minor adjustments, but again, 12lbs in a month is a lot, but it's your call.

Derek Weaver
01-17-2009, 04:04 PM
Wow. I missed the 12 pounds in a month thing.

If that's what you gotta do... then maybe something like the V-Diet or Rapid Fat LOss is the thing for you.

It'll get the diet over quick.

Júlíus G. Magnússon
01-17-2009, 04:35 PM
I'm not really pressed for time... The four weeks was just regarding my workout plan. After those four weeks I'm going to evaluate how my back is coping with the oly work, if my metabolic is still lacking for combatives, et cetera before deciding where to go in terms of workouts.

The fatloss doesn't really have a deadline.

Derek Weaver
01-17-2009, 05:35 PM
Oh, then like Jay said, I'd drop the milk and go with something else.

PWO time is the time to jack up the carbs and protein and keep the fat low to non existent. Tubers and a little fruit make for good choices at this time.

In the end, it's still about calories. Insulin control matters, but insulin alone didn't get your body comp out of whack.

Patrick Yeung
01-17-2009, 06:31 PM
Its not hard if it was gained quickly. Ive gained and lost that kind of weight within a month before (two cristmas dinners + taking home all leftovers). But if youve gained it slowly, thats another story.

V-Diet sounds insane.... It cant be healthy.

But seriously, adding light walking and/or biking has helped me a lot. Just bike/walk for your errands if time/injury allows. Especially after a meal.

Neill Smith
01-17-2009, 07:30 PM
I'd consider the Ultimate Diet 2.0 for your situation. The three conditioning workouts would correspond with the glycogen depletion phase, and the Olympic and strength workouts would correspond with carbohydrate loading.

I did something similar over the summer and had good fat loss while maintaining strength pretty well.

Júlíus G. Magnússon
01-17-2009, 08:05 PM
Thing about milk is it's easy and cheap as piss.

Derek, what are tubers?

Neill, I really don't trust something with with ultimate in its name. Much less when it has a version number, too...

Arien Malec
01-17-2009, 09:25 PM
Neill, I really don't trust something with with ultimate in its name. Much less when it has a version number, too...

Despite the name, it's a really effective approach to cyclic low-carb dieting -- probably the most effective approach for rapid fat loss while preserving lean tissue.

Júlíus G. Magnússon
01-17-2009, 10:55 PM
Looked up the basics behind the ultimate diet thing.... Would make sense, like you say, Neill, to go low carb, upping the carbs after the strength workouts.

Reading about how people feel during depletion workouts on low carbs is not getting me too excited about this, though. I'm equally concerned about performance as fat loss.

Derek Weaver
01-18-2009, 01:03 AM
I've not done UD2.0, but I believe in Lyle's approaches.

I would also check out his article series on fat loss for athletes.

Mike ODonnell
01-18-2009, 08:16 AM
Looked up the basics behind the ultimate diet thing.... Would make sense, like you say, Neill, to go low carb, upping the carbs after the strength workouts.

Reading about how people feel during depletion workouts on low carbs is not getting me too excited about this, though. I'm equally concerned about performance as fat loss.

Most of those diets are for bodybuilders....not for athletes. Tried Body Opus a while back....it worked...but I felt like crap.

Grissim Connery
01-20-2009, 05:27 PM
Most of those diets are for bodybuilders....not for athletes. Tried Body Opus a while back....it worked...but I felt like crap.

hah i never thought of it that way. a bodybuilder diet will inherently make you feel like crap. so true.

Derek Weaver
01-20-2009, 09:11 PM
I think it depends on what kind of athlete we're talking about.

A power athlete may do well on a diet that looks similar to one that a bodybuilder may do depending on what "stage of prep" they're in.

UD2.0 has several versions if I understand correctly. Even an endurance version.

I'm not necessarily defending or recommending it, just making a point.

Mike ODonnell
01-21-2009, 06:15 AM
A power athlete may do well on a diet that looks similar to one that a bodybuilder may do depending on what "stage of prep" they're in.

If it's the quick timetable (aka drop alot of fat and save muscle in short time) "show" prep type of diet....then I would avoid it. As I've seen plenty of BBs getting ready for shows and need B12 shots just to function daily.

Neill Smith
01-21-2009, 08:59 AM
Reading about how people feel during depletion workouts on low carbs is not getting me too excited about this, though. I'm equally concerned about performance as fat loss.

I can't argue that part. I felt great for the most part on the diet, but the depletion workouts were grueling, and performance on those days suffered.

Júlíus G. Magnússon
01-21-2009, 05:38 PM
I can't argue that part. I felt great for the most part on the diet, but the depletion workouts were grueling, and performance on those days suffered.
I've been on about 19-23% carbs the last few days, ~30% protein and ~50% fat. Total less than 1200 Calories. And I'm thinking the carbs may be a bit low, I mean I've been feeling like a piece of shit during the last three days worth of metcon workouts. Did Fran, for example, and my time was worse than the first time I met her. Don't know how much of that is nutrition, though, since I haven't been able to do any kind of metcons for about six months (except for the odd one I decided to try and usually left my back aching).

Anyway, I plan on upping the carbs and Calorie intake a little bit over the weekend after the strength workouts, doing this for two weeks and then weighing myself and seeing how I feel before I decide whether to change anything or not.

This would put me pretty close to the Ultimate Diet 2.0 thing I read about.