Is this realistic?

Brux Brule wrote:

"Sarah Jane" wrote in message
...
In Patricia Heil wrote:

It's not a good idea. You can't improve your heart fitness
without aerobic exercise, and resistance work is not aerobic.
Add half an hour of walking or other aerobics every day.

You mean another half hour, in addition to the 100 minutes he's already
doing and plans to continue doing? Learn to read, you top-posting moron.


Yeah baby!! I love the 'tude! Is it just me, or does anybody else think SJ
is hot!

i think she's totally hot, and i'm neither a man nor a lesbian.

"Ignoramus19471" wrote in message
...
In article m,
OmegaZero2003 wrote:

"Steve Freides" wrote in message
...
"Ignoramus19471" wrote in message
...
In article , Steve
Freides
wrote:
"Ignoramus19471" wrote in
message
...
I am a male, 32 year old, 5'11", BMI 24.5, BF% about 17-19%
according
to my imprecise tests with calipers. I recently lost 47 lbs and
have
been maintaining for almost 3 months. My current shape is being
able
to do 10 pullups, 35 pushups, etc.

What I would like to do is lose about 10 lbs of fat and gain about
5
lbs of muscle, within one year (2004).

To accomplish that, I plan on doing the following:

1. continue to eat a reasonable diet (no gorging on protein).
Maybe
about 25% of calories from protein, 35% from fat, and 40% from
carbs. I am not willing to eat much more protein due to a variety
of
reasons, one being that my current diet works great for me.

2. Continue walking 100 minutes per day on weekdays. I need this
for
weight maintenance.

3. Exercise about 30 minutes per day using calisthenics --
pushups,
pullups, crunches, bridges (thanks for the tip from
misc.fitness.weights), etc. I have 20 and 35 lbs dumbbells and I
am
willing to buy 50 lbs dumbbells if it becomes necessary.

4. I do not want to join a gym due to time constraints.

5. I will lose weight gradually at about 1 lb per month rate.

My question is, is this realistic. Can I accomplish a 5 lbs muscle
gain with 30 minutes per day exercise described, given that I am
already not sedentary and have been exercising for the last 5
months
or so.

I think it's realistic. There are a few resources you might
consider
for
bodyweight work. Matt Furey is well known in this area and has
published
several books. I've only seen one of his books and, while I don't
chose
to
follow his approach, I can see how it could work. The other book
I'd
recommend, not ever having seen it, is the latest from Pavel
Tsatsouline
called The Naked Warrior. The e-book is already available while the
print
version is due to ship in a couple of weeks. You can read more
about
it
on
http://www.dragondoor.com. Pavel is another well-known author
with
whom
I've had the chance to study personally a couple of times and I
think
he's
great.

I'm very proud of what I've accomplished using Pavel's methods -
more
about
me and my training on my web site, URL is below.

-S-
http://www.kbnj.com



Thanks. I already have one of the books by Pavel (PTTP).

Pavel's "Russian Bear" program in PTP could work well for you. You
might
try applying that logic to one-armed "Arnold" presses with your 35 and
50
lb. dumbbells. It will put some meat on your shoulders and upper arms.
If
you're willing to purchase an Olympic barbell set as Pavel suggests in
PTP,
you can deadlift, the King of all lifts, and really get stronger,
bigger,
or
both.

It's impossible to simultaneously gain muscle and lose fat so you're

Uhhh - no it isn't!

Also, to the OP: you can add some BW exercise forms that will
substantially
increaase your chances of increasing your muscle mass, considering where
you
are now.

Try:

- handstand pushups
- Put one of those 20 thence 35# dumbells between your crossed feet when
doing pullups and chinups.
- Do 1-legged squats - first holding onto something then without. If
that
gets too easy (not likely for a long time) hold onto the dbs when doing
the
one-legged squat.

I completely agree up to this point.

- Jump onto successively-higher platforms - start with 20" and g0 to 40"
and
beyond. a few sets of a few reps each.

this is very hard on the knees.

Could be; I have not noticed it yet. Couldn't be worse than a game of
basketball once a week or 2 weeks. That is my frequency.

Certainly builds explosiveness and it is a good test in an of itself to see
how high one can jump.



i

Good luck.


probably best trying to lose more weight for a while, then up your
caloric
intake and work on gaining muscle, and so on - you can go back and
forth
between these two phases more than once during the course of a year.

-S-
http://www.kbnj.com

-S-

OmegaZero2003 wrote:

"Ignoramus19471" wrote...

- Jump onto successively-higher platforms - start with
20" and g0 to 40" and beyond. a few sets of a few reps
each.

this is very hard on the knees.

Could be; I have not noticed it yet. Couldn't be worse than
a game of basketball once a week or 2 weeks. That is my
frequency.

Certainly builds explosiveness and it is a good test in an
of itself to see how high one can jump.

Pickup and adult league basketball produce an incredible number of
injuries (some pretty darn serious), partly because the people
playing it often aren't in the best shape, partly because of
combined twisting and jumping motions, and partly because of
contact. Simple jumping would be much less likely to cause
injury, but the loads produced are very high. You really should
work into it gradually.

--
-Wayne

Reality Check wrote:

"Steve Freides" wrote...

It's impossible to simultaneously gain muscle and lose fat
so you're probably best trying to lose more weight for a
while, then up your caloric intake and work on gaining
muscle, and so on - you can go back and forth between these
two phases more than once during the course of a year.

Just a question. Why do you say it's "impossible" to lose
fat and gain muscle at the same time? Are you referring to
*literally* at the same time or around the same period?
I've been exercising and eating well... I haven't been
losing much weight at all but my clothes definitely fit
better. I can see my stomach has shrunk a little and my
biceps are more pronounced yet I'm still around the same
weight. Doesn't that mean I've lost fat and gained some
muscle at the same time?

In many cases, newbies get a one-time pass to do this. I know I
certainly did. Once you're past the newbie gains, however, you
have to look at bulking and cutting as separate things that need
to be done in sequence.

--
-Wayne

Robert Dorf wrote:
On Sat, 6 Dec 2003 11:17:59 -0500, "Steve Freides"
wrote:

"Ignoramus19471" wrote in
message ...
I am a male, 32 year old, 5'11", BMI 24.5, BF% about 17-19%
according to my imprecise tests with calipers. I recently lost 47
lbs and have been maintaining for almost 3 months. My current shape
is being able to do 10 pull-ups, 35 pushups, etc.

What I would like to do is lose about 10 lbs of fat and gain about 5
lbs of muscle, within one year (2004).

To accomplish that, I plan on doing the following:

1. continue to eat a reasonable diet (no gorging on protein). Maybe
about 25% of calories from protein, 35% from fat, and 40% from
carbs. I am not willing to eat much more protein due to a variety of
reasons, one being that my current diet works great for me.

2. Continue walking 100 minutes per day on weekdays. I need this for
weight maintenance.

3. Exercise about 30 minutes per day using calisthenics -- pushups,
pull-ups, crunches, bridges (thanks for the tip from
misc.fitness.weights), etc. I have 20 and 35 lbs dumbbells and I am
willing to buy 50 lbs dumbbells if it becomes necessary.

4. I do not want to join a gym due to time constraints.

5. I will lose weight gradually at about 1 lb per month rate.

My question is, is this realistic. Can I accomplish a 5 lbs muscle
gain with 30 minutes per day exercise described, given that I am
already not sedentary and have been exercising for the last 5 months
or so.

I think it's realistic.

He's a 32 year old natural trying to lose ten pounds of fat and add
five pounds of muscle within a year, all without being willing to move
beyond 50 lb dumbbells (apparently fixed weight) or consider any
changes whatsoever to his diet or training.

It's not realistic.

The fat loss is totally realistic.

The muscle gain... how well does very-high-rep calisthenics work for that?
If that half-hour is 1500 reps... I'd guess 1500 70# deep knee bends 2-3
times a week would do it.

For an otherwise healthy 32 year old while losing 10 additional pounds
of fat after a significant weight loss? That must be one heck of a
heavy push mower.

Westside manual labor? Push mower uphill with a sled?

"Wayne S. Hill" wrote in message
...
Patricia Heil wrote:


It's not a good idea. You can't improve your heart fitness
without aerobic exercise,

References? Hint: the body of recent research contradicts this
statement.

and resistance work is not aerobic.

It may not be aerobic, but it's cardio.

Hate that word, CARDIO.
What work isn't?

Heavy load circuit training with major lifts gets my heart rate pounding
like a porn star pressed for time.

Ignoramus19471 wrote:
:: In article , gps wrote:
::: Ignoramus19471 wrote:
::::
:::: In article , Robert
:::: Dorf wrote:
::::: On 6 Dec 2003 18:28:13 GMT, Ignoramus19471
:::::: Well, if I do pullups, that means I pull 176 lbs of weight up,
:::::: right? That's quite a bit of weight. With chinups, most of the
:::::: work is done
:::::: by biceps, I believe. If I do perfect pushups, that means I bench
:::::: press 100 lbs 25-30 times, also not bad. If my feet are on the
:::::: armchair while I am doing pushups, the effective weight come
:::::: become
:::::: more like 130 lbs. So my program will include decent resistance
:::::: training. I agree that I won't accomplish spectacular results,
:::::: but that's not what I am after.
:::::
::::: You're trying, at 32, to add 5 pounds of muscle while dropping 10
::::: pounds of fat after a weight loss of 47 pounds. With an HST or
::::: similar style weight training program, including a couple of short
::::: bulking phases in your diet and longer cutting phases, you might
::::: have
::::: a shot. Even then it would depend on you having room to grow.
::::
:::: Alternating bulking with weight loss is something that I may look
:::: into. Maybe instead of one year, I will try to do it in 18 months,
:::: where I would lose 1-1.5 lb a month for 12 months, and then add a
:::: few pounds back during bulking. I would prefer, however, to be
:::: steady,
:::: rather than alternate weight loss and weight gain.
:::
::: Your preference does not matter to your body. The physiological
::: reality
::: is that gaining weight and losing weight are contradictory
::: activities requiring opposite caloric requirements. IOW, if you
::: want to continue
::: to lose weight, you will need to maintain a caloric deficit; if you
::: want
::: to gain weight (add LBM), you will need to consume a caloric
::: surplus.
:::
::: Yes, there are some caveats to the generality above, which is why
::: Bob
::: has been pointing out you've already lost 47 pounds, but, generally
::: speaking, if you're not overly fat and/or a rank beginner, you're
::: not
::: going to lose fat while adding muscle in any appreciable (10 lb. of
::: fat
::: and 5 lb. of muscle is appreciable) amounts.
::: ps
::
:: Thanks. I think that what I will do is, I will try to gain muscle
:: while losing weight, If it does not work, which is obviously quite
:: possible, then I will lose weight while exercising to maintain my
:: muscle. And then I will bulk up a little. Now that I am at normal
:: weight, I can take time to do things right.
::
:: Also, I was able to do one pullup with a 35 lbs dumbbell as an extra
:: weight.
::

Ig -- it sounds a little like you're fearful of gaining any weight at all
because of a fear of getting fat again. Keep in mind that having lost 47 lbs
means you know how to lose weight. So the trick, imo, is to monitor your
weight and measurments closely. When you're bulking, you'll quickly know if
you're putting on fat too fast for your liking and also if you're putting on
too much weight, only some of which will be muscle. If you find you are,
then simply start cutting back. But to gain some muscle mass, you've got to
allow some fat gain along the way. The trick is to manage it. I think you
can do it if you just try. Give yourself 5 pounds over your current weight
to work with. Do something similiar with your measurements.


:: i
:: 223/176/180

Brux Brule wrote:
::
:: Yeah baby!! I love the 'tude! Is it just me, or does anybody else
:: think SJ is hot!

Without jpegs, I can't say.

"Ignoramus19471" wrote in message
...
In article , Steve Freides
wrote:
"Ignoramus19471" wrote in message
...
In article , Steve
Freides
wrote:
"Ignoramus19471" wrote in
message
...
I am a male, 32 year old, 5'11", BMI 24.5, BF% about 17-19%
according
to my imprecise tests with calipers. I recently lost 47 lbs and have
been maintaining for almost 3 months. My current shape is being able
to do 10 pullups, 35 pushups, etc.

What I would like to do is lose about 10 lbs of fat and gain about 5
lbs of muscle, within one year (2004).

To accomplish that, I plan on doing the following:

1. continue to eat a reasonable diet (no gorging on protein). Maybe
about 25% of calories from protein, 35% from fat, and 40% from
carbs. I am not willing to eat much more protein due to a variety of
reasons, one being that my current diet works great for me.

2. Continue walking 100 minutes per day on weekdays. I need this for
weight maintenance.

3. Exercise about 30 minutes per day using calisthenics -- pushups,
pullups, crunches, bridges (thanks for the tip from
misc.fitness.weights), etc. I have 20 and 35 lbs dumbbells and I am
willing to buy 50 lbs dumbbells if it becomes necessary.

4. I do not want to join a gym due to time constraints.

5. I will lose weight gradually at about 1 lb per month rate.

My question is, is this realistic. Can I accomplish a 5 lbs muscle
gain with 30 minutes per day exercise described, given that I am
already not sedentary and have been exercising for the last 5 months
or so.

I think it's realistic. There are a few resources you might consider
for
bodyweight work. Matt Furey is well known in this area and has
published
several books. I've only seen one of his books and, while I don't
chose
to
follow his approach, I can see how it could work. The other book I'd
recommend, not ever having seen it, is the latest from Pavel
Tsatsouline
called The Naked Warrior. The e-book is already available while the
print
version is due to ship in a couple of weeks. You can read more about
it
on
http://www.dragondoor.com. Pavel is another well-known author with
whom
I've had the chance to study personally a couple of times and I think
he's
great.

I'm very proud of what I've accomplished using Pavel's methods - more
about
me and my training on my web site, URL is below.

-S-
http://www.kbnj.com



Thanks. I already have one of the books by Pavel (PTTP).

Pavel's "Russian Bear" program in PTP could work well for you. You
might
try applying that logic to one-armed "Arnold" presses with your 35 and
50
lb. dumbbells. It will put some meat on your shoulders and upper arms.
If
you're willing to purchase an Olympic barbell set as Pavel suggests in
PTP,
you can deadlift, the King of all lifts, and really get stronger,
bigger, or
both.

I already own a barbell. I just cannot do certain lifts for certain
reasons. Deadlifts though do sound appealing.

It's impossible to simultaneously gain muscle and lose fat so you're
probably best trying to lose more weight for a while, then up your
caloric
intake and work on gaining muscle, and so on - you can go back and forth
between these two phases more than once during the course of a year.

Is that a hard and fast rule? If that was the case, I would not mind
alternating, if that's what I have to do. The reason why I think my
case may be an exception is that both my weight loss and muscle gain
goals are modest and I allow myself a lot of time.

We're all trying to say the same thing here, which goes like this:

If you're new to weightlifting you can sometimes find yourself losing fat
and gaining muscle at the same time. However, there comes a point when it
stops working this way for most people and your body decides it wants to be
in gaining mode or losing mode and really doesn't want to do both for you at
the same time.

The solution to this problem is to eat intelligently, lift weights, and
decide which phase you want to be in for the near future. If it's gaining
mode, then you eat on the hearty side, make sure you get enough protein,
lift, and hope to gain mostly muscle but also some fat. Then when you
decide to lean down, you keep lifting but you reduce your caloric intake
and, hopefully, you lose mostly fat and only a little muscle. This is most
often discussed in the context of people trying to bulk up, e.g., someone
who is 170 but wants to end up at 190 will gain weight until they're 200
then start to diet, but it works fine if you goal is to end up at or less
than your starting weight as well.

My personal experience as someone who's pretty lean most of the time is that
I can move through these phases while keeping my weight in a fairly narrow
range, e.g., I almost never get below 148 or above about 155 but I can start
at 148-150, go into a 'bulking' phase wherein I'll raise my weight perhaps
3-4 lbs., then going into a 'cutting' phase where I'll drop down again to
148-150 and end up with a little more muscle and a little less fat than I
started with. My current bodyfat percentage is about 3 points lower than it
was a year ago and my weight has never strayed outside of that narrow range.
I find it natural to let my weight rise a little as I'm learning new lifts
or striving for new personal bests on old ones and then try to let my weight
drop when my training is less intense - makes sense if you think about it.

-S-
http://www.kbnj.com