Comments on: Eat Like This To Gain Muscle And Lose Fat At The Same Time – conclusion http://worldfitnessnetwork.com/2010/02/eat-like-this-to-gain-muscle-and-lose-fat-at-the-same-time/ The Art and Science of Building Lean Muscle Mass <br>and An Awesome Physique for Men Over 40 Thu, 09 Sep 2010 11:23:32 +0000 hourly 1 http://wordpress.org/?v=3.0.1 By: Darrin http://worldfitnessnetwork.com/2010/02/eat-like-this-to-gain-muscle-and-lose-fat-at-the-same-time/comment-page-1/#comment-9427 Darrin Thu, 27 May 2010 15:22:03 +0000 http://worldfitnessnetwork.com/2010/02/eat-like-this-to-gain-muscle-and-lose-fat-at-the-same-time/#comment-9427 @Joe, Your calorie cycling looks about right to me for losing about a pound of fat a week based on your size and your routine (though, as you probably know, calorie measurement is nearly always inaccurate). When you say "2-day split" and "4 days of cardio", can you give more details? Duration? Rest Periods? How long you've been on that routine? Rest days? Before we start saying you should change your routine, let's find out more about the one you are currently doing. Also, I see you are a member of LeanLifters (http://www.leanlifters.com ) so you can email me directly if you like for some one-on-one advice. @Joe, Your calorie cycling looks about right to me for losing about a pound of fat a week based on your size and your routine (though, as you probably know, calorie measurement is nearly always inaccurate).

When you say “2-day split” and “4 days of cardio”, can you give more details? Duration? Rest Periods? How long you’ve been on that routine? Rest days?

Before we start saying you should change your routine, let’s find out more about the one you are currently doing.

Also, I see you are a member of LeanLifters (http://www.leanlifters.com ) so you can email me directly if you like for some one-on-one advice.

]]> By: joecaligiuri http://worldfitnessnetwork.com/2010/02/eat-like-this-to-gain-muscle-and-lose-fat-at-the-same-time/comment-page-1/#comment-9425 joecaligiuri Thu, 27 May 2010 14:29:10 +0000 http://worldfitnessnetwork.com/2010/02/eat-like-this-to-gain-muscle-and-lose-fat-at-the-same-time/#comment-9425 Great Article. Like @Edda, I am little confused on which program to follow. Have read BTFFTM and Truth About Abs and love this site. I am 42 years old, 5'10", 154lbs, 15% bodyfat (soft belly), and do a 2-day split lifting routine with 4 days of cardio. I want to get my body fat percentage down to 9% and rid myself of the flab around the midsection. I have been trying to cycle calories according to BTFFTM, but think I need to eat more (currently consuming about 2100 for three days then 2600 for one day, repeat). Any suggestions? Perhaps the 6x6x6??? Thanks much. Great Article. Like @Edda, I am little confused on which program to follow. Have read BTFFTM and Truth About Abs and love this site. I am 42 years old, 5’10″, 154lbs, 15% bodyfat (soft belly), and do a 2-day split lifting routine with 4 days of cardio. I want to get my body fat percentage down to 9% and rid myself of the flab around the midsection. I have been trying to cycle calories according to BTFFTM, but think I need to eat more (currently consuming about 2100 for three days then 2600 for one day, repeat). Any suggestions? Perhaps the 6x6x6??? Thanks much.

]]> By: Darrin http://worldfitnessnetwork.com/2010/02/eat-like-this-to-gain-muscle-and-lose-fat-at-the-same-time/comment-page-1/#comment-8328 Darrin Mon, 22 Mar 2010 11:31:25 +0000 http://worldfitnessnetwork.com/2010/02/eat-like-this-to-gain-muscle-and-lose-fat-at-the-same-time/#comment-8328 @Edda - since this is getting pretty detailed, let's take it over to the forum ok? Just login (free) at http://worldfitnessnetwork.com/forum/ and create a new topic, and cut and paste your last comment. Then I'll reply there and we can continue ok? Thanks! @Edda – since this is getting pretty detailed, let’s take it over to the forum ok? Just login (free) at http://worldfitnessnetwork.com/forum/ and create a new topic, and cut and paste your last comment. Then I’ll reply there and we can continue ok? Thanks!

]]> By: Edda http://worldfitnessnetwork.com/2010/02/eat-like-this-to-gain-muscle-and-lose-fat-at-the-same-time/comment-page-1/#comment-8311 Edda Sun, 21 Mar 2010 13:06:14 +0000 http://worldfitnessnetwork.com/2010/02/eat-like-this-to-gain-muscle-and-lose-fat-at-the-same-time/#comment-8311 Darrin, thanks again for your fast reply. I waited a week to write you back to see how things will work out for me. I never saw the P90X as a cardio program but you open my eyes I was turning out to be cardio freak 6x a week on the treadmill and 2 days out of the 6 of the P90x are cardio. What I did this week was no treadmill but did their cardiox 3 days in the morning to be honest that cardio was so lame is 44 min and 10 or more are stretching and resting. Conclusion my cardio this week had no intensity what so ever. This week the P90x had a routine change Monday chest, shoulders and tri, tuesday Plyometrics, wed back and bi, thurs Yoga (1Hr and 30 min of this), Fri back and legs and Sat Kenpo. I did not like the chest work-out because it was push-up land it reminded me of boot camp. The leg work-out is kind of intense but it is lots of balance moves and you can not add weight I still put on some ankle weights(once again it was more a cardio leg work-out). Due to the fact that the body part that needs to be workout the most is my legs. I was thinking of doing a home routine a have up to 20 lbs db or going to the gym just to work my legs with heavy lifting advice me on this matter. As nutrition went i ate so much of course healthy stuff put more protein into my meals and tryied many different recipes (protein pancakes,chicken breast with tamarin and ginger sauce, to name a few) and guess what I did not gain weight. This week less cardio, more food intake = no weigh gain that was a total surprise for me. So thanks a lot for the input and pleeease if you can provide with menus based on weight ranging from 100 to 120lbs person I will really appreaciate it or tell me how much I should eat based on your top menu. By the way I do not count calories I followed the Toscas Reno measurement system (protein palm of the hand,C.carbs 2 cupped hand, starchy carbs 1 cupped hand). Probably you are thinking how lame but it has work for me. Sorry for the novel but I am trying to give some details. Take care and hoping you can help me on my fitness journey and shed this stubborn fat. Darrin, thanks again for your fast reply. I waited a week to write you back to see how things will work out for me. I never saw the P90X as a cardio program but you open my eyes I was turning out to be cardio freak 6x a week on the treadmill and 2 days out of the 6 of the P90x are cardio. What I did this week was no treadmill but did their cardiox 3 days in the morning to be honest that cardio was so lame is 44 min and 10 or more are stretching and resting. Conclusion my cardio this week had no intensity what so ever.
This week the P90x had a routine change Monday chest, shoulders and tri, tuesday Plyometrics, wed back and bi, thurs Yoga (1Hr and 30 min of this), Fri back and legs and Sat Kenpo. I did not like the chest work-out because it was push-up land it reminded me of boot camp. The leg work-out is kind of intense but it is lots of balance moves and you can not add weight I still put on some ankle weights(once again it was more a cardio leg work-out). Due to the fact that the body part that needs to be workout the most is my legs. I was thinking of doing a home routine a have up to 20 lbs db or going to the gym just to work my legs with heavy lifting advice me on this matter. As nutrition went i ate so much of course healthy stuff put more protein into my meals and tryied many different recipes (protein pancakes,chicken breast with tamarin and ginger sauce, to name a few) and guess what I did not gain weight.
This week less cardio, more food intake = no weigh gain that was a total surprise for me. So thanks a lot for the input and pleeease if you can provide with menus based on weight ranging from 100 to 120lbs person I will really appreaciate it or tell me how much I should eat based on your top menu. By the way I do not count calories I followed the Toscas Reno measurement system (protein palm of the hand,C.carbs 2 cupped hand, starchy carbs 1 cupped hand). Probably you are thinking how lame but it has work for me. Sorry for the novel but I am trying to give some details.
Take care and hoping you can help me on my fitness journey and shed this stubborn fat.

]]> By: Darrin http://worldfitnessnetwork.com/2010/02/eat-like-this-to-gain-muscle-and-lose-fat-at-the-same-time/comment-page-1/#comment-8232 Darrin Tue, 16 Mar 2010 01:37:28 +0000 http://worldfitnessnetwork.com/2010/02/eat-like-this-to-gain-muscle-and-lose-fat-at-the-same-time/#comment-8232 @Edda - it's hard to know everything about you from just one post but here are some things to consider: - 5'1" and 108 pounds doesn't seem so bad to me; but the high bodyfat % is a warning sign and you are probably right - you seem to have almost no muscle - if you have a high bodyfat % and are not losing fat, then you are either eating more than you are burning OR you are starving yourself and your body is rebelling by holding on to fat and burning muscle instead - do you have any idea how many calories you eat each day? - cardio 6 days a week for ~40 minutes is way too much unless you are competing; you aren't giving muscles time to rest so you'll never gain muscle (plus, cardio doesn't really build muscle and often erodes muscle if you don't add weight lifting) - P90x is fine, but p90x is essentially a cardio workout; when are you doing that? and when are you recovering from your p90x sessions? - if you want to gain muscle, you have no choice but to lift heavy weights; p90x doesn't count; you don't have to buy my program but my 6x6x6 routine would be ideal; but you need a gym - avoid protein bars unless you have absolutely no other option; they often contain high sugar and high fat (bad combination) @Edda – it’s hard to know everything about you from just one post but here are some things to consider:
- 5’1″ and 108 pounds doesn’t seem so bad to me; but the high bodyfat % is a warning sign and you are probably right – you seem to have almost no muscle
- if you have a high bodyfat % and are not losing fat, then you are either eating more than you are burning OR you are starving yourself and your body is rebelling by holding on to fat and burning muscle instead
- do you have any idea how many calories you eat each day?
- cardio 6 days a week for ~40 minutes is way too much unless you are competing; you aren’t giving muscles time to rest so you’ll never gain muscle (plus, cardio doesn’t really build muscle and often erodes muscle if you don’t add weight lifting)
- P90x is fine, but p90x is essentially a cardio workout; when are you doing that? and when are you recovering from your p90x sessions?
- if you want to gain muscle, you have no choice but to lift heavy weights; p90x doesn’t count; you don’t have to buy my program but my 6x6x6 routine would be ideal; but you need a gym
- avoid protein bars unless you have absolutely no other option; they often contain high sugar and high fat (bad combination)

]]> By: Edda http://worldfitnessnetwork.com/2010/02/eat-like-this-to-gain-muscle-and-lose-fat-at-the-same-time/comment-page-1/#comment-8223 Edda Mon, 15 Mar 2010 00:11:15 +0000 http://worldfitnessnetwork.com/2010/02/eat-like-this-to-gain-muscle-and-lose-fat-at-the-same-time/#comment-8223 i have been receiving your useful letters for a few months now. i have a concern with my diet, there are so many diets out there and I do not now which one to follow based on my needs. I am a female 36 yrs old 5'1" 108 lbs. I would like to lose lots of body fat % I am currently 26% using fat calipers, but on the NAVY bf% I came with a 34%. Anyways 26% or 34% is way too high for my petite frame. Right now I do not have any muscle definition I am doing 35-45 min cardio (mixed it up HITT, steady) 6X a week. As for work-out I can not go now to the gym so I am doing P90X and do the work-outs with the heaviest db I can manage for that specific muscle. I drink a gallon of H2O daily, supplements; multi stack for women, Omega3-6-9, L-carnitine, CLA, Vit C, COQ10, ALA. I eat clean 95% or more for my snacks I drink my P-shakes or protein bars. My concern is not the weight but I would really like to see muscle definition. I do not know what i am doing wrong if you can give me advice on this matter I would realy appreciate it. Thanks a lot. Edda i have been receiving your useful letters for a few months now. i have a concern with my diet, there are so many diets out there and I do not now which one to follow based on my needs. I am a female 36 yrs old 5’1″ 108 lbs. I would like to lose lots of body fat % I am currently 26% using fat calipers, but on the NAVY bf% I came with a 34%. Anyways 26% or 34% is way too high for my petite frame. Right now I do not have any muscle definition I am doing 35-45 min cardio (mixed it up HITT, steady) 6X a week. As for work-out I can not go now to the gym so I am doing P90X and do the work-outs with the heaviest db I can manage for that specific muscle. I drink a gallon of H2O daily, supplements; multi stack for women, Omega3-6-9, L-carnitine, CLA, Vit C, COQ10, ALA. I eat clean 95% or more for my snacks I drink my P-shakes or protein bars. My concern is not the weight but I would really like to see muscle definition. I do not know what i am doing wrong if you can give me advice on this matter I would realy appreciate it. Thanks a lot.
Edda

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