T-man

Hey guys. I hope everyone is well.

I could do with some help.

I have not been able to do any cardio for 6 months because of a bad knee and I am now a fatty.

I have also been told to stop weight training by a joints specialist (Rheumatologist sp?) and told to take up swimming instead. Now I don't have to tell any of you what I thought about that.

Although he is a specialist I am not going to stop just change my training so I am not lifting heavy(not that I was). I have taken a bit of time off and have just started my new training which I really like (short workouts, pre exhausts and triple drop sets) but need to loose some fat badly.

I am currently eating approx 300g protein, 300g carbs and 100g fats per day and maintaining at 220lbs.

I have had the problem of trying to bulk to gain weight but ended up gaining a lot of fat a well. I though as long as I was gaining everywhere else it would not matter and that loosing weight was going backwards from my goals, but the fat has to come off sometime and now is that time.

I am going to lower my carbs but what total cals. do you think I should be eating per day? I would not want to loose to much weight like I did last year when I dieted. Just 10-15 lbs whilst keeping as much muscle as I can.

Another problem is my blood pressure it was 150/100 when he took it which is high and I could really do with some advice on lowering it. Hackski I know you had a problem with yours is it ok know and what did you do? I am ordering one of those home test kits to keep an eye on it.

I have just started walking which I a bit painfull but I am now doing 20 mins a night.

I want to start on my stationary bike a home but how many times a week do you recommend? I used to do 30 mins before breakfast (after glutamine) 5 days a week but think that will be to much. So do you think 20mins light 3 times a week will be enough?

I also have clen and eca but am not going to use it because of my blood presure and on my last blood test my thyroid levels were a bit low.

Any advice will be much appreciated.

Thanks, and sorry for the long post.
T

demon

A couple of years ago, I went to a doctor about an intermittent shoulder problem that I've had. He gave me some ibuprofen and you guessed it, told me not to do any weight training for a while.

Last week, I went to a different doctor and mentioned the shoulder problem (that's still giving me bother). This doctor recognised the problem immediately and told me that I need to strengthen my super spinetus muscle (part of the rotator cuff) and sent me to a physio. The physio has given me some exercises to do to strenghen it and says that the problem should be completely sortable. So that's almost 10 years of shoulder pain that I needn't have put up with.

Maybe a physio might be able to help you with your problems? Although you've probably already looked into this.

And sorry, but I know nothing about cutting!

Jock

Back off with the carbs a bit. I see you are eating approx 3,300kcals per day, drop 500kcals off this total until you area around the 2700-2800kcal mark

Keep the protein at about 350g or higher and drop the carbs to about 150-200g. Stay away from starchy carbs such as bread, rice, pasta, potatoes etc. Chose vegetables or fruit instead.

On workout days get around 80-100g of your carbs in the form of simple sugars in your PWO shake (maltodextrin, dextrose etc)

Do 30 mins of cardio 3-4x a week in the morning. Alternate steady state and HIIT to prevent the body from getting accustomed and keep catabolism to a minimum. Have 15g of whey and 10g of glutamine before you head to the gym.

Drink plenty of water and keep carbs to a minimum after 6-7pm.

Best of luck, Jock

hackskii

It might be you are holding some water.
When the lower number is high like the 100 instead of 80 then this is because you are retaining water.

Most weight lifters have a higher than normal upper number. This is no cause for alarm unless it is like 180 or something.
Again most weight lifters have a higher than normal upper number.

Now the lower number is not good at 100. I would say water retention myslef but have the Dr. check it out.

I have been using some natural diuretics called Water Factor. I think this is what it is.
Lots of Dr.s perscribe diuretics for B/P problems.

Also if you dont drink enough water then you will retain water. Also cut the salt out too.
Potassium regulates heart function too. But do not overdose on that stuff or you will be in trouble.

T-man

Thanks guys,

I started this morning I got up early (well early for me anyway) had some glutamine and did my cardio. I can only do light cardio as my knee still plays up a bit. I did 3x 10 mins cycles on my dual action bike. With a couple of mins streaching between and after. I kept my heart rate up at about 110 for about 45 mins this way and felt ok. I think I will ease into it and just do that 3 times a week for now.

And I go for a walk before bed each night.

As for the diet jock that is just what I intend to do. I am going to try for less than 200g per day for 5 days and then up it a bit at the weekends.
My main carbs are my oats at breakfast and my pre and post workout shakes and thats about it.

I might be holding water hackski. I have some taraxatone by cytodyne which is to help loose water so I will try that and reduce my salt.

Like I said I have ordered a home blood pressure monitor to keep an eye on it and am sure it will go down. Although my face is so red sometimes it looks like I feel a sleep in the sun all day.

I need to loose 4 inches of my waist as I have gained 8 inches since this time last year which is not good.

Jock

Looks like you have everything covered, if you intend to carb-up at weekends then just make sure you stick to quality carbs.

Trust me mate cutting is all about routine I've lost about 4% bf in 7 weeks just through consistant diet. Don't get down about things you obviously have the knowledge and commitment to lose those 4 inches in not time at all!

Ultrasonic

Maybe you don't like swimming (I don't!), but if your knees really are suffering might not a bit of swimming be worth considering for the cardio? It would put less stress on the knees than the cycling. Less convenient than just jumping on an exercise bike at home though obviously...