I Want To Get Fitter!

[good samaritan]

Originally Posted by Esaias

You still hanging in there with this?

BTW, fried bologna is Yankee food.

My weight loss is going good, I weighed in this morning at 218. I ran over a mile this morning before breakfast. Athough, this week has been an agonizing one. I had an esophogeal dilation Monday that went terrible. I hurt so bad after the procedure that it felt like heart attack symptoms every time I swallowed my saliva. I think I may have gastritis in my stomach as well.

I don't think it has much to do with my recent diet, but more to do with years of neglect to my body. They have prescribed a ppi and antacid, but I am considering not taking them. I am trying to self medicate. Any advice???

[Esaias]

Originally Posted by good samaritan

My weight loss is going good, I weighed in this morning at 218. I ran over a mile this morning before breakfast. Athough, this week has been an agonizing one. I had an esophogeal dilation Monday that went terrible. I hurt so bad after the procedure that it felt like heart attack symptoms every time I swallowed my saliva. I think I may have gastritis in my stomach as well.

I don't think it has much to do with my recent diet, but more to do with years of neglect to my body. They have prescribed a ppi and antacid, but I am considering not taking them. I am trying to self medicate. Any advice???

The only thing I can think of off-hand is sage tea, seems to be a general cure-all for just about everything.

I know water is the universal solvent, if you're having problems with stomach acid water can't hurt. I mean, "more than you normally drink". Pain on swallowing after having your esophagus attacked like that will probably just have to take some time to heal.

I don't know what a "ppi" is. Antacids may work for a short time, but I think long-term they aren't usually good for you. Sorry, I'm not a naturopath or a doctor, but I do know how to pray so will continue praying for you.

[JamesGlen]

Originally Posted by Esaias

The body will not burn fat unless there is a caloric deficit. Carbs are the primary fuel source for energy used by cells, especially muscle. Fat is a macronutrient used for neurological development (the brain is pretty much fat), and is a high energy food source. Stored fat, however, is just that - STORAGE for famine relief. The body does not immediately start using adipose tissue for energy when physical activity takes place. Rather, it used free glucose and glycogen stores. If exercise activity continues beyond the available glycogen and glucose, then several things happen. Protein is broken down for energy, and fat stores are tapped.

This is why a low protein diet with a high exercise regimen results in not only fat loss but muscle loss as well.

So, if I could selfishly interupt briefly, how exactly does a middle aged man like myself(probably around 20-22% b.f.) burn fat without burning any muscle? Sprints(off days lifting)and heavy lifting 3-4x a week, with a guesstimated 500 calorie deficit daily?(high protein, good fats, some mixed nuts, and good carbs?) That do it?

I just caught this thread and have read a few pages but may have missed some good info already.

[good samaritan]

Everything I am seeing online says that most indigestion and heartburn is due to low acid rather than too much acid. Doctors seem to just want to get rid of the acid to relieve the burning and damage caused by the burning. A ppi is supposed to inhibit acid production in the stomach. Although that may give short term relief, it isn't good for your continual digestion of food. Thanks for the prayer, that definitely makes a difference. We can eat healthy, excercise, etc.. and still sometimes struggle in this flesh.

[good samaritan]

[QUOTE=JamesGlen;1502999]So how exactly does a mid 40's man(probably around 20-22% b.f.) burn fat without burning any muscle?

Doesn't sound like you are having a weight issue at 20-22% body fat.

Sprints(off days lifting)and heavy lifting 3-4x a week, with a guesstimated 500 calorie deficit daily?(high protein, good fats, some mixed nuts, and good carbs?) That do it?

All that will do it, but I would say moderate proteins. Unless someone is trying to become some huge bodybuilder I don't see the point in excessive protein. I personally believe we should have sugars and starchy foods sparingly, meats moderately, veggies excessively. Excercise according to how fit you want to be.

I just caught this thread and have read a few pages but may have missed some good info already.

At 40 years old you probably know this, but it is imprtant to take care of your stomach.

[Evang.Benincasa]

[QUOTE=good samaritan;1503008]

Originally Posted by JamesGlen

So how exactly does a mid 40's man(probably around 20-22% b.f.) burn fat without burning any muscle?

Doesn't sound like you are having a weight issue at 20-22% body fat.



All that will do it, but I would say moderate proteins. Unless someone is trying to become some huge bodybuilder I don't see the point in excessive protein. I personally believe we should have sugars and starchy foods sparingly, meats moderately, veggies excessively. Excercise according to how fit you want to be.



At 40 years old you probably know this, but it is imprtant to take care of your stomach.

Protein is our friend, thinking the goal is to become a big body builder is the wrong view point. Weight lifting is like brushing our teeth, combing our hair, taking a shower, eating a proper diet (eat lots of bacon) and staying hydrated. We must lift heavy, and balance it with calisthenics. You are adding years to your life.

[Evang.Benincasa]

Taking care of your stomach requires bacon.

Also buying Jediwill's bacon scented candles and keeping them lit around the house.

[houston]

Too much protein is baad

[Esaias]

Originally Posted by JamesGlen

So, if I could selfishly interupt briefly, how exactly does a middle aged man like myself(probably around 20-22% b.f.) burn fat without burning any muscle? Sprints(off days lifting)and heavy lifting 3-4x a week, with a guesstimated 500 calorie deficit daily?(high protein, good fats, some mixed nuts, and good carbs?) That do it?

I just caught this thread and have read a few pages but may have missed some good info already.

Me personally, when I get too pudgy around the midsection, will fast for a couple days. I usually drop rather quickly down to whatever weight I'm trying to maintain. You can crash diet and burn fat and not lose muscle if you only do it for a couple days or so. I wouldn't go on a major calorie deficit for weeks though because you may begin to lose muscle along with fat.

Usually, if you are lifting weights and progressing (more weight, or more reps, or more sets, or longer tempo, etc) you will not LOSE muscle, unless you are crash dieting maybe. And even then muscle loss shouldn't happen immediately, I think it takes a week or two before that really starts happening.

I think a 500 calorie deficit may be a little too steep starting off, you may burn out from not having enough calories to support the exercise regimen you are on. I would start at around 200 calorie deficit, and if I didn't see positive improvement in two weeks, or if I was still gaining fat those two weeks, I'd drop another 200 or so calories. I've found that we often grossly either over estimate or under estimate our ACTUAL caloric intake, so unless you are being scientifically meticulous about it (actually weighing portions, keeping a log, counting calories and macros, etc for EVERYTHING you take in) I find it better to just drop about 200 calories off of whatever I usually get and work from there.

BTW, long-term steady state exercise (jogging for 45 plus minutes, treadmill for 45 plus minutes, etc - the usual "cardio" work) has been shown to actually trigger not only fat loss but muscle loss as well. Look at marathon runners and check out dem gaaaainz... not.

Anyway, if you're at 20-22% BF you could probably just keep your current calorie intake and workout (unless you've been steadily gaining weight week by week up to now while working out with intensity). Rapid fat loss is usually not a good thing. If you've been working out with weights already consistently for awhile, then playing with your diet (small tweaks at a time) would probably be best. If you haven't been lifting weights or working out much then just adding the exercise will equate to a slight caloric deficit (you'll be burning more and storing less).

If you want to GAIN muscle you'll have to eat at a caloric surplus, unless you are brand new to working out.

I'm not a coach so it's all bro science, but I've seen what works for me. YMMV. (Of course, most coaches are just working with bro science anyway, so there's that...)

[Esaias]

Originally Posted by houston

Too much protein is baad

You cannot get "too much protein" (unless maybe it's by I.V. or something). Any protein your body does not use will be passed out through the urine.

Man's divinely appointed diet is pretty simple - meat and potatoes, some veggies and fruits, and a big ole glass of whole milk.