Weight loss while building up

[Sharp Phil]

Okay, I've got a CST program as outlined by Coach Sonnon in the program design forum. My goal is, ultimately, to lose weight -- but I am concerned about trying to lose too much while working with clubbells to build myself up at the same time; I don't want to work against myself.

I hate all food, basically, particularly anything that is good for me. Any suggestions for a nutritional outline that helps one lose weight while not starving one's body in the process of enhancing strength and flexibility?

Phil,

Not sure what you mean by "I hate all food...". The term "food that's good for me" is a misnomer for the most part. Yes, trans fatty acids are bad, but besides obvious crap, most food is not inherently bad. All food, if put together in large amounts and the wrong way will make you fat.

I would not worry 1 bit about the "gaining muscle while losing fat" thing. It's not an issue till your already very lean. Coach's program will improve your funtional strength more then you even think it will, and can be done easily while implementing a good eating plan.

Since you have alot of fat to lose you need to find a way to restrict calories while not being miserable. At the same time you want to switch on your bodies fat burning engine so you can you use what you've "stored" more eficiantly.

I would advise a very low carb, high protien, moderate fat diet. If possible order Greg Ellis' UDS lite and read it. You will not be hungry on this and the weight lose will keep you going. You could also pick up Atkins New Diet revolution in paper for $8 to start, but he down plays portion control and training as a way to sell books - may he RIP.

Guidelines so you can start today

1) No chips, fries, potatoes, rice, white bread, candy, cake, donuts, leaded soda, fruit juice, pasta - any carb processed or made with white flour is out

2) Small amounts of veggies, side salads ( with oil based dressing)very small amounts of fruit ( but avoid bananas, pinnapple) , cut down on the alcohol, no bread for a few weeks , then if you must have a sandwich use high fiber organic bread, full fat dairy ok, but still has carbs, so no gallons of milk

3) Base meals on eggs, fish, meat

4) No carb protien shakes and lot's of water

I think it's easier to just do it, but be prepared to feel a little off for a couple weeks - maybe not, but most do. your'e bodies switching fuel sources -once it happens you're cruising.

If for some reason you can't do this - tell me. If you have any doubts check Maxwell's article in issue 17 or mine in 18 re: results. I know Coach Sonnon is basically low carb as Coach Szolek. Once you get lean there is more leeway to cutomize. This is the way to go. Let me know what you think.

Bill

[Shaf]

Realize, Phil, that this is a long journey. (I am sure you do)

It took you many years to get up to the 260s or so, and it may take a long time to reach ~165, especially if you become more and more active with martial arts and physical training.

It may be that you meet somewhere in the middle, because of additional lean body mass you put on during the long transitional period. I'd be leary of setting a bodyweight goal, but perhaps a body fat % goal might be more appropriate, and easily trackable with a decent set of calipers.

Look at the gains Scott Sonnon made in the last three months. If a highly trained athlete like him, who is pushing the envelope of his body's performance can add muscle, it is very, very likely you will too.

The hardest part of this sort of thing is the long term thinking and planning. The plateaus can be heartbreaking. Preserverance will be rewarded, but it's so long term, most people won't even consider a change of this magnitude possible.

The best thing about it is that you will learn so much about yourself, your body, and how it reacts to different diets and exercises along the way, that you will have all the tools you need to maintain and improve yourself once you have reached that goal.

Kudos to you for setting your sights high, and taking the time to plan this out and gather a collection of supportive folks to help out when the going gets tough.

I'd second the low carb diet idea. You might also want to look into the Zone type diets as well, since you'll probably transistion back and forth across a few different types, just because the body thrives on change. Maybe checking out the Warrior Diet might be helpful as well, some folks have a lot of luck with it, but don't laugh too much at Ori's romantic and erroneus socialogical viewpoints.

Good luck and best wishes

Steve

Steve,

thanks for your input. You summerized the emotional side of the journey very well, great observations.

One strong caution/disagreement. the body does not "thrive on change" where diet is concerned. It is very unwise to transition from a low-carb plan to a 40/30/30 plan unless you want to put back on alot of weight.

The 40/30/30 plan was initailly popularized by Barry Sears during the rah-rah days of triathlons - which i was involved in. It worked pretty well mainly because it was a huge reduction of carb intake in most hyper-carbed athletes carb consumption ( which was often 75%). Second, the athletes it was intended for were doing up to 10-15 hours a week of aerobics and burning off the still excess carbs. It was invented to cure the "skinny-fat" problem of endurance athletes. Low muscle with fat while skinny. It is difficult to follow as well.

Moreover, someone with significant weight to lose needs a clear direction. Offering an easy "out" at the outset of the plan is counter-productive. Nuances can be dicussed 50lbs down the road. Too much analysis often leads to paralysis.

Bill

[Shaf]

Bill,

I've had good luck with either in the past. Actually, as far as fat loss is concerned, they were roughly equivalent (speaking as first a rugby player, then a strength athlete). I do agree that picking one and sticking with it would be Phil's best course of action.

Steve