[Howard-33]

Originally Posted by takeahnase

When I check my diet with fitday, I always have 50%+ from fat.

So your saying I need more fat in my diet then? I could toss the vegetables with Olive Oil to add some as well as throw in some cashews or almonds.

[takeahnase]

Originally Posted by Howard-33

So your saying I need more fat in my diet then? I could toss the vegetables with Olive Oil to add some as well as throw in some cashews or almonds.

No, no. I'm just saying that apparently I consume very much fat, lol.

[Howard-33]

Thank you again everyone for all of the great advice. I have started a log here and will move my updates over to it.

It was a great start to week.

[megaseth7]

The lifting is never gonna burn the fat off your body like jogging or running ever will. If your knees are bad and you still want to loose the weight get on a bike a couple of times a week.

If your just learning I would really encourage you to keep at it. If your only squatting 95lbs and doing it right then just keep at it. I like to squat just the bar for reps on days that I dont squat. Helps me keep working on that form and at the same time pump some blood in my legs...not for the pump but for the blood to take nutrients into the muscles.

I would like to recommend a book...Natural Hormonal Enhancement by Robert Faigan. Best book I have ever read on the subject of nutrition and some really great research as well.

deepsquatter.com is also a must see. The articles are great.

The 5x5 system is great but your body is going to accomodate in a few weeks. So in a few weeks do some other rep scheme and then in another few weeks go back and see how you are doing.

Keep lifting.

[megaseth7]

Here is another great article..Elite Fitness Systems

Click here to get your Free Seminar Manual


Hear this

[Howard-33]

Thank you for the advice Megaseth7.

I do variable intensity Eliptical cardio for 30 minutes 3x a week.

[Cactot]

Originally Posted by megaseth7

The lifting is never gonna burn the fat off your body like jogging or running ever will. If your knees are bad and you still want to loose the weight get on a bike a couple of times a week.

...

The 5x5 system is great but your body is going to accomodate in a few weeks. So in a few weeks do some other rep scheme and then in another few weeks go back and see how you are doing.

Keep lifting.

About fat loss the experts disagree (and they have studies to back it up:

T-Nation article on Fat Loss

About the 5x5, there is no reason to change it up until you quit progressing. If it gets to the point where you can no longer keep up with the calculator, it is time to change it up for a few weeks, then retest your 5rm's and try again.

Here are the most relevant aspects of the fat loss article if you don't feel like going to the site:

Originally Posted by Influence of exercise training on physiological and performance changes with weight loss in men.

Kramer, Volek et al.



Med. Sci. Sports Exerc., Vol. 31, No. 9, pp. 1320-1329, 1999.

Overweight subjects were assigned to three groups: diet-only, diet plus aerobics, diet plus aerobics plus weights. The diet group lost 14.6 pounds of fat in 12 weeks. The aerobic group lost only one more pound (15.6 pounds) than the diet group (training was three times a week starting at 30 minutes and progressing to 50 minutes over the 12 weeks).

The weight training group lost 21.1 pounds of fat (44% and 35% more than diet and aerobic only groups respectively). Basically, the addition of aerobic training didn't result in any real world significant fat loss over dieting alone.

Thirty-six sessions of up to 50 minutes is a lot of work for one additional pound of fat loss. However, the addition of resistance training greatly accelerated fat loss results.

Emphasis mine

and:

Originally Posted by Effects of resistance vs. aerobic training combined with an 800 calorie liquid diet on lean body mass and resting me+abolic rate.

Bryner RW, Ullrich IH, Sauers J, Donley D, Hornsby G, Kolar M, Yeater R.

J Am Coll Nutr. 1999 Apr;18(2):115-21.

The aerobic group performed four hours of aerobics per week. The resistance training group performed 2-4 sets of 8-15 reps, 10 exercises, three times per week.

V02 max increased equally in both groups. Both groups lost weight. The resistance training group lost significantly more fat and didn't lose any LBM, even at only 800 calories per day. (The reason the calories were so low was to really take any dietary variables completely out of the equation and compare the effects of the exercise regime on LBM and me+abolism.)

The resistance training group actually increased me+abolism compared to the aerobic group, which decreased me+abolism. It seems that resistance training is a more significant stress to the body than a starvation diet.

Emphasis mine