Need your advice OPT

Simon Dean SG

What should i do to CUT faster but at the same time retain most of my strength.

Are there any alternatives besides those boring cardio, if not nvm.Thanks anyway.

Lastly lift heavy or light and the volume?

OPT SG

As you know - diet is number one - and don't full into the beleif that cutting calories is the answer.

Here are just some suggestions on diet:

- Determine metabolic type

- Set the correct ratios of macro nutrients (protein, fat, carbohydrates).

- Keep a nutritional diary

- Increase water consumption

- Remove all grains from diet

- Remove all dairy products from diet (excepts raw, organic products)

- Eat More Frequently (6 x day)

- Limit intake of carbohydrates to moderate to low GI

- Increase intake of vegetables (can include some vegetable juice)

- No root vegetables

- No fruit juice

- No processed meats (bacon, ham, etc.)

- No soft drinks

- Whenever possible, eat organic foods

Now with the training - if you want to maximize fat loss and limit muscle loss (actually find the my clients gain muscle) I would suggest the following:

Metabolic Strength Training:

- Whole body training Compound exercises (you can split movements over two days)

- Undulating Periodization (Reps/Tempo)

- Superset upper/lower body exercise

- Superset push/pull exercises

Then fishish of the training session with:

Metabolic Circuit Training:

1. Interval Training

2. Finishers

3. Complexes

4. Combinations

5. Power Circuits

Using one or more of the above.

Simon Dean SG

I knew it, supersets were good for cutting...just as i thought

so can i use a lighter weight and lessen rest time, followed by superset right?

I am generally the fatty boy group.Its hard for me to maintain lean mass even whilst having a healthy diet.I mean can see muscle definition and all that la but not really that lean.

Eg

Meal 1 Oats with milk

Meal 2 3 chicken breasts with 2 potatoes

Meal 3 shake

Meal 4 Stir fried vegetables and lean pork cabbage soup with a bowl of brown rice

Meal 5 Shake

Meal 6 fruit

Laughing

OPT SG

Don't use lighter weights.

Very basic example

A1. Squats
A2. Bent Over Barbell Rows

B1. Deadlifts
B2. Bench Press

C1. Alternating Lunges
C2. Chins

D1. Romanian Deadlifts
D2. Military Press

Workout One

Sets: 3
Reps: 6
Tempo: 2-1-1-0
Rest: 60 sec (between supersets)

Workout Two

Sets: 3
Reps: 9
Tempo: 2-1-1-0
Rest: 30 sec (between supersets)

Workout Three

Sets: 3
Reps: 3
Tempo: 2-1-1-0
Rest: 90 sec (between supersets)

Note the reps/rest ratio

This is just a basic example

OPT SG

want to come in this week and I'll take you through it - no charge Smile

Simon Dean SG

Btw i have though of implementing tyre flipping into your gym if there is space.Imho, it is a good total body conditioning exercise as well as for fuctional strength.

OPT SG

one of my trainers is into strongman comps – he won it last year, but we don’t have the room.

OPT SG

The diet does need some work however it is considered clean compared to most.

Without knowing your metabolic type I'll just have to make a guess..

Meal 1 consists of two products you should not be having if looking and getting lean or improving your health - grain and dairy. Also where's your protein first thing in the morining, this is when your body needs it most. I personal take a hand full of amino acids when I wake you just to get it in the system quickly.

I would personally swap it for a vegtable omlete (with the yolks) - I personally would use 10 eggs but you may want to use a little less, start with 3-4.

Meal 2 - chicken good, potato bad. Use some non root vegtables - the vegtables are unlimited - more colours the better.

Meal 3 - shake - you shouldn't count a shake as a meal - it's a supplement not a meal - get some real food. Even if it's post training you should have a meal after also.

Meal 4 - as you have guessed it dump the rice increase the vegtables - pork wouldn't be my first choice either - but it's ok.

Meal 5 - Shake - not a meal

Meal 6 fruit - ditch the fruit - get some protein meal in here.

Hope this helps

Simon Dean SG

i tried this today

1)3 soft boiled eggs w/yolks(You know Ya Kun kind of eggs) and 2 slices of wholemeal bread with natural peanut butter.

2)Porridge with anchovies and stir fried chicken w/onions and brocolli(Tasted rather horrid).

3)Shake with glucose and bar of snickers chocolate(for energy)

4)4 pieces of grilled chicken(size of a piece is about those you find in hawker centre western stalls) +bowl of garden salad.

5)Glass of milk and some multivits.

Todays training was done in my house in the morning

1)Walking lunges with 10kg dumbbells each arm.About 60m.Rested 2 mins

2)Burpees + Pushup 15 x 4. Rest 30s each set.Done simultaneously.

3)Jump up and touch the ledge (for some sort of plyometric effect) 20 x 3

I swam for 20 laps in the afternoon

Night-time i walked for 30 mins

Marco_Simone SG

To OPT,

How to incorporate HITT into a squat intensive routine(squat 3x per week)

OPT SG

either at the end of the training session - just means that you don't need to go as long - still has the same metabolic effect.

You can do on "off" days but I just prefer to get it over and done with.

OPT SG

Just found a way to put the tyre flipping in - so getting one in the next week or so - we're training up for the strongman 2007.

Also going to get all the other strongman equipment in also - they ONLY gym in Singapore!

Simon Dean SG

Hey great man

Do notify me when it comes in.You know Ahmad Taufiq or Chaar Chou the strongmen??

OPT SG

Ha... Chaar works for me... we are training up for the next one right now.

fishbuff SG

woa... NICEE!!!

there is another avenue of flipping tire and that is to train it at a heavy vehicles repair shops called Zen tires located at Tuas Ave 3 which i had scouted before. basically can give a token of $50 to the supervisor as token and we can flip all we want. Downside; u will be very very dirty, and heavy tires usage are subjected to their availability.