rosstraining/fat loss question.

[Alpha Moth]

Does anyone have of this dudes stuff? I have infinite intensity, it's geared more towards fighters and stuff, I'm just wondering what other people from here think about it.


Also, my question is, I've been doing rippetoes program for about 3 months, putted on a fair amount of weight (and fat) and now I want to cut down the fat, what is the most effective way to do this while also incorporate strength training? I've been looking and HIIT and other interval training, would this be a good way to go ?
I've been thinking about this
Monday- A or B from marks program
tuesday- if I'm not kaputt, something light, like a few mile bike ride or a run, nothing too high in intensity.. Dont't want to run due to some shitty shin splints/weakness in one leg. otherwise just resting
Wed - marks a or b
thursday - another light day or some HIIT mixed with explosive strength training, like plyometrics or something - nothing too much, so i am ok for friday.
fri.- HIIT day or some other high intensity interval training


saturday i like to go do some grass tricking or something or some other shit, so i dont want to do a strength training day on friday. might mix it between wed and thurs for the second strength day, and sunday ill rest.

is there anything better for me to lose fat while keeping up with strength training? Is this an ok thing to do or should I be looking at somethign else?

[Jackamaideshwang]

You seem to have changed you're energy balance just based on exercise, you could meet exercise and diet halfway and you'll probably survive (this routine seems quite intensive). On the other hand, you could start heading towards an elite athlete's training routine - just very gradually, allowing you to specialise a little more (whilst keeping your diet relatively unchanged), but I doubt you'd have the time.
If you want to lose it quick, cut the carbs (the lower the better), keep the fat, have a negative energy balance, and do your weight training, HIIT, and some recovery cardio like your bike riding. Don't have any sedentary days, make sure you walk around a significant amount at least. If you can keep up with the routine you have for a few weeks, you'll lose the weight easily. And drink plenty of water. Supplement calcium too, I found this to be helpful.

[Kris]

Yeah the only thing you are about to change is exercising. And you want to do more. But always like "something like that... maybe that here a bit of that." In the end youll just see yourself thinking about what you can do EXTRA to loose some fat and thats not gonna work.
If I were you I would not rather do more than before, but eat lass than before. Also give carb cycling a shot. Google it. T-nation has something about I think and many other sites too. Its easy and rewarding.

[anfeyd]

Does anyone have of this dudes stuff? I have infinite intensity, it's geared more towards fighters and stuff, I'm just wondering what other people from here think about it.

Who cares if it's more geared towards fighters. Ross's conditioning is top notch and I'd give it a go.


Also, my question is, I've been doing rippetoes program for about 3 months, putted on a fair amount of weight (and fat) and now I want to cut down the fat, what is the most effective way to do this while also incorporate strength training?

I'd incorporate intense conditioning sessions (10 minutes or so) after your strength training sessions while cutting down on the calories over the long haul. Chances are your body will react to the conditioning in a favorable way before you have to adjust your calories.

Here's what I would do:

Monday - Ripp A Intense conditioning circuit similar to what ross does
Tuesday- Uphill walking (as steep as a hill you can get) with a weighted backpack for 10-15 minutes
Wednesday- Ripp B intense conditioning circuit similar to what ross does
Thursday- Uphill walking (as steep as a hill you can get) with a weighted backpack for 10-15 minutes
Friday- Dynamic stretch two times, cool down with light static stretching -- optional : any conditioning that will not tax your lower body to a great extent (be creative)
Saturday- Trick your mind out
Sunday - Off

This will allow you to be fresh for your tricking session.

[Alpha Moth]

Thanks for the replies. Yea, maybe it is a bit much on my plan, I feel pretty fucked the next day after a strength day. Is it ok to do strength and conditioning on the same day?

As for my diet, I eat pretty clean, but I can't really chose what I eat to cycle my carbs because I live with a guest family, about how many calories per day should I be aiming for?

[Jackamaideshwang]

Yep, it's fine to do strength and condtioning on the same day, what anfeyd recommended appears to be good, the stretching day seems like a really good idea. Heres something to help you get a rough estimate of your caloric needs.
http://i629.photobucket.com/albums/uu11/Jackuploads/Calculatingdailycaloricrequirements.jpg

[Alpha Moth]

Ok..just a few short questions.
When I do my strength workout in the morning, is it OK to do my conditioning workout in the afternoon? With cutting down on carbs..what kind of foods should I try and void?

[Jackamaideshwang]

Yeah sure, thats fine, you might be a bit stiff for the conditioning part, and won't go as good performance wise, but you will still be using up energy.
You should avoid rice, pasta, bread, corn, fruit, potatoes, pumpkin, soft drinks, alcoholic drinks, fruit juice. Anything sugary, sweet or starchy pretty much. What you have the pleasure of eating more of is meat, nuts, non-starchy vegetables and dairy products like cottage cheese if you will including your whey isolates etc. The lower carb you go in a caloric deficit, the more results you will see.
I'd go crazy on meat if I were you, the amino acids everyone seems to buy are all in meat, and many of them apparantly reduce muscle breakdown and increase fat utilisation - exactly what you want in an intensive exercise program on a caloric deficit.

[Alpha Moth]

I don't think I'll change that much what I am eating, besides not drinking fruit juice and avoiding potatoes and shit, I've been dropping weight very slowly since I went of the milk so I must be in a deficit. I just want to get ripped up for the summer haha, without losing too much weight either.. I'm 71kg atm ( I stopped the milk like 2 months ago...and dropped 4kg pretty fast because I am consuming less water) but it hovers now around 71-72kg most of the time without any real loss besides when I first went off (made me feel like shit and was too expensive to keep it up)

[Jackamaideshwang]

Drinking less water is in no way helping you reduce your body fat levels. This reduces the water retained in under the skin and in muscles etc and you may look slightly leaner, but it will only be untill your next drink of water and at the expense of your health. Losing the carbs reduces water retention without the harmful effects of being dehydrated, and promotes fat breakdown, a slightly more permanant state.

[Alpha Moth]

im drinking more water, i try to aim 3-4 liters a day.. but i wasnt drinking so much when i had 4 liters of milk on top of that. also tehre was a big drop when i stopped taking creatine....now i started that again, maybe my body weight will go up again :/

[Caveman]

Just cut your calories below maintenance and keep lifting and doing some energy systems work, it's simple, fat loss is a hell of a lot easier than muscle building.

[Ashtar]

I have some of it, good books but they don't help unless you do the stuff in them. Availaboe on torrents like most popular people.

[Alpha Moth]

Thanks for the replies everyone..
Just thinking if I should cut for the summer, or bulk up again (I lost the skinny look, but i still aint that big ) and cut later..ugh. I think I'll go with the cut for the summer, and try and put on weight more slowly while maintaining a good conditioning level... Or would it just be easy to eat liek crazy and drink milk again? xD man

[xrobbatesx]

Thanks for the replies everyone..
Just thinking if I should cut for the summer, or bulk up again (I lost the skinny look, but i still aint that big ) and cut later..ugh. I think I'll go with the cut for the summer, and try and put on weight more slowly while maintaining a good conditioning level... Or would it just be easy to eat liek crazy and drink milk again? xD man

Do what you want man, we only give advice not decide for you :tongue:

if you want to be ripped/muscular and some what more fit looking for summer then slowly put on weight and maintain a good conditioning level, if you want to be more bulky and bigger then go with the eating and milk! :smile:

[Aiden Bloodaxe]

You forgot stronger rob

[shengoikee]

no. lose weight before summer. :good: haha

go on a reducing diet of any type and train a shitload

[xrobbatesx]

You forgot stronger rob

Aha woops, your right man:tongue:

[anfeyd]

I am 20 lbs lighter than I was about 1.5 months ago. I am becoming emaciated and I don't really care at the moment.

[Aiden Bloodaxe]

Anfeyd is a bad-ass with a bad-ass post count(2,666).