Originally Posted by dtg
Thanks for the welcome back. Yes, I have some specific questions:
1) Should I be counting calories now or should I just eliminate junk and watch portion size?
2) I have done well in the past with only 3-4 meals a day (including PWO); is this OK or do I have to move to 6-7 meals?
3) Do I need to start off with twice daily workout with cardio AM and weights PM or can I just start off with once a day and rotate?
4) What workout do you recommend at this time? By this I am referring to the split, rep range, etc.
1) Both. : )
You want to have an idea of how much carbs/fat/protein you are taking in so you can make adjustments as your weight loss progresses or stalls.
Naturally, eliminating junk is the first step as is increasing water intake.
2) 3 to 4 meals is fine. The best meal plan is one that you can stick to and allows you to eat healthy foods and feel satiated.
3) No, when losing weight you want to MILK each step for all it's worth.
If you are used to working out twice a week and eating 3500 calories.
First step may be to drop to 3000 calories a day and still workout twice per week. Why play all your cards right away? You need to have some tricks up your sleeve.
Alternate increasing activity with decreasing carbs/fat (but mostly carbs).
With the above example, when fat loss stalls, you may add in a third day of working out. Stick with that until fat loss stalls again. Then cut calories by several hundred per day. It is an ongoing tweaking process.
4) As you can see from my answer to #3, the answer to this question is highly dependent on what you have been doing previously.
However, in terms of ideal, you want to make sure you include some heavy lifting as that gives your body the stimulous to keep muscle. When you are in a caloric deficit, your body wants to get rid of excess of all forms, that includeds fat and muscle. Therefore, heavy lifting is VERY important.
I would definitely include at least one basic lift each workout (squat, deadlift, press, row) and do 3 to 5 sets in the 3 to 6 rep range.