Bootcamp

[marsle85]

Just signed up for work out bootcamp! First meeting is tomorrow morning at 5:45AM (yikes!). Bootcamp is 3x a week, for an hour each time... for the duration of a month. Time to make some goals! I'm going to really shoot to make this a powerful four weeks.

 

What's a surefire way to watch what I eat? What do I steer away from? Should I really consider writing down what I eat?

 

How much weight can I hope to lose, in concern to good health?

[Green]

hmm just use common sense crap like drinking water instead of soda/juice. Also spread your meals out through out the day. Like try to have 5 or 6 meals with the earlier ones being heavier and getting progressively less. Also avoid processed foods like stuff with High fructose corn syrup or artificial or natural flavors (because they are all chemicals) Also avoid bread and regular pasta. Try the whole grain pasta if you must.

 

Eat lots of fruits(apples, bananas, blueberries, avacados) , raw nuts (walnuts, almonds) , fish, chicken, vegatables (sweet potatoe, brocoli, aspargus ect.)

 

Have fun with it. If it feels like torture you need to keep searching for what you enjoy.

[tman666]

Marsle,

 

Permanent weight loss takes a considerable amount of time due to the lifestyle and dietary changes that have to be solidified. In one month (depending on your diet), you could lose some weight, but without keeping up that level of activity long term, you'll likely gain a fair amount back after the month is over.

 

There are no magic training or diet programs are quick fixes to long term goals. I'm not saying that you shouldn't go through with it by any means. I'm sure it will be very difficult and test your mental and physical fortitude. You'll probably also gain strength endurance and lose some fat mass.

 

As far as diet goes, I would personally try a carb cycling approach. I personally cycle carbs in my own diet, and I know that others on here (such as USMCHokie) also cycle their carb intake.

 

The first step is to figure out what your goals are regarding weight loss. For example, if you weigh 160 (guessing) and you want to weight 140, you have to eat like a 140 lb person. After you've figured out what your goal is, you can calculate how many grams of each nutrient you'll need. For weight loss, the following (rough) formula can be used:

 

Protein grams = 1 x lbs BW

Carb grams = 1.5 x lbs BW

Fat grams = BW lbs / 2

 

For example, if you want to weight 140, that means that you'll shoot for 140 grams of protein/day, 210 grams of carbs/day, and 70 g/day of fat. This equates to a little over 2,000 calories per day.

 

For carb cycling, you increase your caloric intake through higher carbs on your workout days, and decrease your caloric intake (through lower carbs) on non-workout days. Your protein and fat requirement stays the same in each day. Cycle between 125% calories (made up in carbs) on workout days, and 3 75% calories on non training days. I would leave a 100% day, but I would leave it before your first training day of each week.

 

Continuing with the example, if you goal is 140 lbs, and you train on Mondays, Wednesdays and Fridays, your daily intake would look something like this:

 

Sunday - 100% day PRO-140g, CHO- 210g, FAT-70g, 2030 calories

 

Monday (training) - 125% day PRO - 140g, CHO 337g, FAT-70g, 2548 cal.

 

Tues (no High Intensity Training) - 75% day PRO-140g, CHO 83g, FAT 70g, 1522 cal

 

Wed (training)- 125% day

 

Thurs (no HIT) - 75% day

 

Fri (training)- 125% day

 

Sat (no HIT)- 75% day

 

I'm still experimenting with this approach myself, but I can tell you that I've seen some gradual fat mass loss while increasing my performance. My carb cycle split is a little different as my goal is not so much weight loss as performance related. I try to take in the majority (3/4 to 2/3) of my carbs post work out. I also try to make sure that my fat and protein requirements are at least 2/3's complete prior to training. I also keep a food log of everything I eat, but I don't use a scale or anything like that. I estimate the serving size I'm eating. While this isn't that accurate, it doesn't need to be gnat's ass.

 

One word of advice: starving yourself during your month of bootcamp will accomplish nothing long term, and potentially open the door for greater chance of injury.