I have been always appreciating hard workers. Because people who goes through this intensive laborious process they better understand the game. That what i believe its only 5 % pleasure and 50 % pain.... BTW, ur in a perfect shape. If u contact me i am sure i can train u and convert u 2 a kicking machine with taekwondo not killing machine btw.
Re: Good job, welldon!
by Sandeep Menon on Nov 08, 2012 09:49 AM
Thanks for that and I'd definitely like to explore your suggestion too . How can I contact you?
Re: Re: Good job, welldon!
by black jack on Nov 08, 2012 05:22 PM
hey sandeep...wanted to ask a cpl of questions n dint know how to contact you...hope u see this msg...
1. did you at any time (while cutting down or bulking up) take any protein supplements? if yes which one.
2. where did you get your body fat percentage evaluated? am looking for a way i can get this done without having to buy expensive gadgets.
Re: Re: Re: Good job, welldon!
by Sandeep Menon on Nov 08, 2012 10:40 PM
Hey, I did start off on Optimum Nutrition whey protein but stopped it pretty soon because I didn't want to get on anything that wasn't sustainable. If you do want to take one, the best one I've found from reading is the Optimum Nutrition Gold Standard whey protein. Natural protein (like whey protein) is all right to take, in moderation. It's not to be used as a substitute for food. I calculated my body fat percentage using a skinfold caliper I had bought. Also, the gym I used to go to had a Bioelectrical Impedance Analysis machine, which is slightly more reliable than the skinfold caliper. The skinfold caliper is cheap, just around Rs. 250 (USD 5) but I got it ordered when I was outside India. Hope this helps.
Re: Re: Re: Re: Good job, welldon!
by black jack on Nov 09, 2012 04:37 PM
I don't see a reply option against ur last msg so am replying to your earlier post.
My goal, to put simply is to have a lean toned body with good definition. So i'll probably do without the supplements.
The main confusion i've right now is that am sure i still have enuf fat to burn, and how to do it without cutting down on carbs/fat while working out. My cal requirement approx is abt 2300/day and i stick to 1500-1600, there by managing to lose weight consistently. However how can i make sure the body eats only into the hoarded fat and not the muscle?
Re: Re: Re: Re: Re: Good job, welldon!
by Sandeep Menon on Nov 10, 2012 10:13 AM
If you have identified your calorie requirement to be around 2300 a day, please do not go down to 1500-1600 if you are judiciously working out. As mentioned, the muscle is not your body's first or preferred source of nutrition. The idea is steady your calorie intake but change/modify the composition. Don't take 70% of your calories from carbs, slightly increase your protein and fat intake. Yes, don't see fat as an enemy. If you eat fish, the fats in there are good. If you use good oils, the fats in there are also good. Once you have a stable nutrition planned out, you have to change how your body works or uses this energy. Muscles need more maintenance and even if you exceed your calorie intake a little, work on building lean muscle that will use the excess energy for sustenance. Also, high intensity cardio provides the after-burner effect which will ensure your metabolism increases. Please do not skimp on your food intake, you'll hurt yourself a lot more than you might imagine. Muscle loss is just one aspect, how it affects your digestive tract and your gastrointenstinal system is another scary story. If you get to a stage where you become hungry within 3-4 hours after a small meal (3-4 slices of bread and two eggs), I'd say your metabolism is pretty good. At that point, your body is continously burning fat. For that, build lean muscle and strengthen your heart (cardio exercises). So, push yourself(within limits) on the workout front but don't skimp on the nutrition.
Re: Re: Re: Re: Re: Good job, welldon!
by black jack on Nov 10, 2012 11:53 AM
Thanks for the advice. (no reply option again)
Correct me if i'm wrong, you're basically suggesting not to create calorie deficit but to improve intake composition (protein/good fats) if am working out religiously. And that fat will slowly disappear and i would be building lean muscle.
I'll try doing that as it definitely makes more sense.
Re: Re: Re: Re: Good job, welldon!
by black jack on Nov 09, 2012 12:42 PM
Thanks for the prompt response. Ideally i too do not want to depend on any supplements if i can help as long as my goal's are still attainable.
Am in a cutting down/toning mode and doing good so far but i feel am losing muscle mass in the process and see no cuts though i've lost a lot of unwanted mass. I'm hoping it is a natural process and i'll be able to gain lean muscle with cuts once i switch over from cutting down to bulking up (lean muscle).
Do you think i can achieve what you've without the supplements and sticking to HIIT and weight training?
And yes a Bioelectrical Impedance Analysis machine is just what i would like to gain access to. Hopefully i can find one at some physician or a better gym.
Re: Re: Re: Re: Re: Good job, welldon!
by Sandeep Menon on Nov 09, 2012 03:59 PM
If you stick to a rigorous cardio routine and combine it with weights, you will see the fat melt away and your lean muscle mass will increase. Of course, also feed yourself well. You shouldn't lose muscle unless you are starving yourself. Do ensure you don't fall short in your caloric intake. Fat is different from muscle - so, for your body to end up using muscle as the primary energy source, it should be starving from deficiency of carbs and fats. Your body is smart, even if you don't give it enough carbs and try to trick it into burning fats, it'll call your bluff. To an extent it'll burn fat but after a while, it'll just hoard fat and use whatever else it can for energy. Else, you got to condition your body to become a fat burning machine. That way, it'll be 'programmed' to burn fat as the primary source of energy and not carbs/sugar. That's a complete change of lifestyle which I've not tried either. It's an awesome machine, our body. The more you read and learn about it, the more you appreciate it and the better you end up caring for it. If your goal is a good lean (lean being different from slim) and fit body, supplements aren't required. If you do want to bulk up quite a bit, supplements do help. You can use natural nutrients for bulking up too but let's be honest - I'd rather take a serving of a protein powder 2-3 times a day rather than 6 egg whites 2-3 times a day. I do see a few calipers on ebay, but the cheapest one is over Rs. 1500.
