"Davide" <[email hidden]> wrote in
news:[email hidden]:
Quoted message said:jP ha scritto:
Quoted message said:Davide, that diet looks pretty reasonable, that it could work. It
sort-of mirrors what bodybuilders use via a series of bulking and
cutting routines.
At your weight though, you probably shouldn't worry about cutting for a
while. If I were you, I would eat a lot more calories, and make sure
you eat a gram of protien per pound of bodyweight, and also plenty of
carbs and good fats (olive oil, fish oils, typical of many European
diets anyway, especially where you are from in Italy) along with
regular resistance training.
If you eventually want to begin the cutting phase in this diet, I think
you will need to work out throughout it anyway -- it will help you
preserve some of your lean muscle mass gain.
All the above is strictly in my opinion, of course.
jP
Davide said:Hi
I'm a skinny European 20 years old male, weight 125 pounds, height
5,7 feet and 15% body fat. I'm a newby and just bought a pair of
dumbbells with several plates.
I'm interested in the zigzag diet:
http://www.drsquat.com/index.cfm?action=viewarticle&articleID=58
But I don't understand this: should I calculate my daily caloric
expenditure hour by hour and add 250 calories (2 calories per pound
of body weight) to my daily caloric expenditure? Or should I instead
add 250 calories to a fixed caloric intake? What I mean is if I add
250 calories to my daily caloric expenditure then I'm supposed to
consume more calories those days when I lift and less calories those
days when I don't lift. Right? Or should I consume the same amount of
calories those 5 days of "overeating" in spite of the resting from
lifting days?
And also: those 2 days when I should "undereat" hence remove 250
calories from my daily caloric expenditure (whether fixed or
dependent on daily activity I don't know yet) should I avoid weight
lifting or exercise? How can I support healing from muscle lesions
caused by weight lifting if I undereat those days and what would
prevent me from fainting for lack of fuel if I weight lift while I
undereat?
Any suggestion would be greatly appreciated
And forgive me if these questions sound really naive or stupid
Thanks
Davide
Thanks for your reply
I will follow your suggestion
I wonder if the Harris Benedit equation is a good way to calculate my
daily caloric need. My BMR is 1550 calories to which I added 9 hours of
resting, 13 hours of very light activity and 2 hours of light activity
daily, for a total of 1990-2000 calories daily. When I start lifting
weights I should also add 200-300 calories more as 1 hour of heavy
activity. So 2200-2300 calories. Is that what I should consume to
increase lean body mass or this is just what I need "to maintain my
weight and not to lose more weight" to which I should add even more
calories?
Also: I forgot to mention my reason for being interested in the zigzag
diet. In spite of my underweight body I have a fatty bloated abdomen.
In fact all the fat I have is in my abdomen and I'm therefore in the
risky pear shaped category (despite my being underweight ... I know:
this is strange)
So what I was afraid is that in my attempt to put on some weight and
muscle I would also add a lot of hard to lose fat to my abdominal area
🙁
Thanks again for your help
Davide
Yep, not much muscle so the fat you have is still too much. Lots of people
in that situation.
The previous poster is probably right; lift heavy, let yourself gain
weight slowly (1 lb a week is a reasonable rule of thumb) and see where
you're at in 20 pounds or so.
If you want to do the zigzag thing, don't sweat the details; eat a little
under sometimes, a little over most times, use the scale to track your
progress, and lift the same whichever phase you're in.
But it sounds like you're an obsessive and that's probably too easy for
you. You might like Lyle's Ultimate Diet 2.0 (www.bodyrecomposition.com),
which will let you obsess in ways you never dreamed possible, will tell
you exactly what to eat and what to lift, and also works.
Hugh
--
Exercise is a dirty word. Whenever I hear it, I wash my mouth out with
chocolate. ("Ladi"😉
