chrisw77's Journal, 25 June 2018


Just a quick note on lifting weights here. I am a power lifter. This difference between bodybuilders and power lifters is the goal. A bodybuilder wants just that: to do what it takes to build the body up and get buff. This can sometimes include half the year eating heavy to get big and then the other half trimming off all the excess fat gained along with the muscles. There's a bunch of science behinds the range of reps and sets and blah blah that it takes to get big and achieve these massive muscle gains, but it takes a LOOOOONG time. 

On the other hand, with power lifting, you start with no weights and progressively work your way up. Getting biggER is naturally gonna happen, but I'll never get huge. The ultimate goal for me is seeing how much I can lift. I'll never spend more than 45-60 minutes at the gym or more than 3 days a week, so it's really convenient for before or after work workouts. 

No special dieting required for power lifting... I've tried different methods carb-loading, GOMAD, high-protein... they all got me to add fat with limited difference in my performance. 

A common phrase is "Abs are made in the kitchen" which is to say diet builds muscle. However, until running a caloric deficit, I'd never seen my abs. They might have been there, getting stronger and bigger with every workout, but hidden under a fatty layer. 

So when people talk about "I just wanna get toned" they might have the wrong idea... You can build the muscle or expend calories by working out, but the fat loss will be controlled more by how you eat. Results came much quicker with power lifting and good eating habits than years of running and cardio/HIIT. 

Simply put: Eat within a caloric deficit. Eat real foods most of the time. Start with no weight and add 5# to each workout per day. The results will amaze you and the distraction of watching the weight on the bar go up is SO much more rewarding than the fluctuations on the scale! 

And finally, my reason for lifting - again - not to get giant muscles, so ladies don't worry about getting too bulky 😊. My goal is to keep in shape for my job, no more throwing my back out our other injuries I used to get at home, being able to get up off the toilet at 80 without assistance, and to know my joints don't need to be destroyed because the muscles do the work! So, if you're overweight and want to run or do lots of walking, it may damage your knees. If you develop your knee and hip joints' muscular support with exercises like squats, you'll lower your risk of injury significantly! 

Day #2 of back to the gym after way to long of a break is happening right now! 

W77 out.
133.0 lb Lost so far: 22.5 lb.    Still to go: 0 lb.    Diet followed reasonably well.

Diet Calendar Entries for 25 June 2018:
1590 kcal Fat: 74.91g | Prot: 130.92g | Carb: 101.09g.   Breakfast: Zoi Greek Yogurt Vanilla Greek Yogurt. Lunch: Coffee (Brewed From Grounds), Borden Half & Half, Nature's Best Perfect Low Carb Isopure Whey Protein Isolate - Dutch Chocolate. Dinner: Fat Boy Cookies 'N Cream Ice Cream Sandwich, Young Green Onions (Tops Only), Brussels Sprouts (Frozen), Pork (Lean and Fat Eaten), Carrots. more...
3446 kcal Activities & Exercise: Weight Training (Bodybuilding) - 45 minutes, Standing - 30 minutes, Showering - 30 minutes, Housework - 30 minutes, Driving - 2 hours, Watching TV/Computer - 4 hours and 15 minutes, Yard Work (gardening) - 30 minutes, Walking (moderate) - 3/mph - 45 minutes, Sleeping - 6 hours, Sitting - 45 minutes, Cooking - 1 hour, Bus Driving - 6 hours and 30 minutes. more...
on diet Adipose Fat Destroyer   losing 14.0 lb a week

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1 to 20 of 23
Ty, this is interesting and helpful to me. Although you are high if you think i am gonna add 5# every workout. 😉 
25 Jun 18 by member: jengetfit123
Silly Jen... it's only 2.5# per side of the bar. You really don't even notice the increases because you're taking a day off in between workouts to recover (and you will recover - no matter how much it hurts). You'll be sore the first week or so, and feel like jelly, but working out again actually cures this. I used to hate walking up stairs a few hours after working out lol. But yeah, you really won't notice a 5# increase until you hit your first ceiling. I was up to like 240# on squats before I started noticing it. Obviously everyone's different and each exercise is different... my shoulders stall out long before my legs or back ever will, so I just don't increase for a few weeks. Just start small and don't put too much thought into being intimidated by 5#. I wish I could lift blindfolded so I couldn't psych myself out with how much I'm picking up sometimes!  
25 Jun 18 by member: chrisw77
Thanks you 😀 
25 Jun 18 by member: Keilin_4
I can see the muscles in my legs and arms, and I can feel the muscles in my belly but I can't see them yet 😐 , I don't know how to lose the last few pounds of body fat without getting so thin, I am a 28 years old female, 5'0" 
25 Jun 18 by member: Keilin_4
I did strength training when I was taking care of my parents during their last 6 months. My mother wouldn't wait for assistance and fell a lot. She was very heavy and I'd have to get her back on her feet. It was going to ruin me. So I got a trainer and hit the gym. Was a huge help. Probably saved me from serious injury. Thanks for jogging my memory. I'll put this on my things to do list. 
25 Jun 18 by member: LZenn
Cool post. Yeah another reason why I’m Not a fan of the typical “brosciencey EAT BIG TO GET BIG BRO!” Idea is because of the fat gains. You wanna eat big but you’ll gain tons of fat along the way, I’m more of a fan of getting lean first, building muscle along the way while keeping fat gains to a minimum. Which is why I’m currently cutting to a much leaner state then currently. My goals are more for hypertrophic after my cut, I’d personally rather have to have a “comic book” physique, but there’s also always gunna be dudes bigger and stronger than me always, mostly due to drugs. So muscle & strength gains are great, but idc if I’m less strong than others as long as I Achieve my own ideal physique. Many of these lifters have too much of an ego, and ego lifting means injury, check out any “gym fail” videos they’re hilarious! Anyway Chris good work on what you’ve got going, keep it up!! 👍🏻🏋🏻‍♂️ 
25 Jun 18 by member: DEADPOOL12345
Great advice! I just bought a book yesterday called "Strong Women Live Longer" about adding weights to whatever other routine is going on in your life. I was using my work (merchandiser for Nabisco + professional organizer) as my "lifting" but haven't worked in those industries since my knees blew in October. I can feel myself getting weak and that's not a goal.  
25 Jun 18 by member: SoCalPam
Although you convinced me to go back to strength training, I still want to walk to Mordor (and back if I live that long). I'm a nerd, what can I say...  
25 Jun 18 by member: LZenn
Stop poking the Deadpool bear... You know he'll chime in after these comments!  
25 Jun 18 by member: chrisw77
I am 62 and not interested in bulking up. I suggest circuit training while losing my weight. I use the total gym ( chuck Norris advertises) and do 20 minutes of no rest between sets. I stay under 1800 calories and seems to be working. 
25 Jun 18 by member: Joedz55
it's funny you should say that, Pam. As we speak, I'm working out with a co-worker who ruined his lower back at work years ago. We're doing rehab on him and he's now doing deadlifts (a full lower back exercise) and I'm showing him proper form. He was so scared after his injury, but it goes to show it can be done 😊 
25 Jun 18 by member: chrisw77
I'd much rather lift than do cardio. I've backed off on my cardio quite a bit since starting to work out again. I never did long cardio sessions, 30 to 40 min, but I'm down to running for about 10 min, then hitting the weights. I am slowly increasing my speed, however. I'm still having trouble getting some of the fat to turn loose, especially my belly (I can feel the muscle underneath) and I still have a little back fat on my lower back. Not sure if I'll ever get rid of the jiggle under my arms, altho I put my triceps through it every workout. I've got to re-tune my diet a bit & figure out if I need to lower or raise my calories again.  
25 Jun 18 by member: LSG417
Deadpool: that's exactly my thinking... I've tried losing the fat at the same time as gaining muscle and it was just so hard to accurately track either's progress. This is Phase II right here - got down to as skinny as possible while maintaining health and some semblance of muscle and am now adding the mass slowly. This way, I can catch fat gains and squash them before they become an issue. I just finished my workout and don't feel burned out working out fasted either - IF+ bonus!! I just had a couple cups of full fat Greek yogurt and I'm ready to go to work! I've noticed I'm not as sluggish as I was when I was bigger either... not sure if that's a mental thing or what, but a significant point of notice.  
25 Jun 18 by member: chrisw77
Hey LSG: again, fat loss is done by caloric reductions and foods. The cardio does nothing for fat loss other than burning more calories to increase that deficit. HOWEVER, if you work out with weights for that same 30-40 minutes, you'll burn twice as much. More of a struggle, but much better results 😁 
25 Jun 18 by member: chrisw77
Oh I've learned that for sure! 10 min of running then about 45 min of weights, maybe 30 if I'm pushed for time. I eat healthy for the most part. I don't deprive myself of a treat. Usually a small bite of dark chocolate after supper will satisfy any craving. I've been indulging in wine more lately, altho I've still been in a deficit on most days. I've been stalled for a couple weeks now, so I've got to switch something up. I'm within 13 pounds of my goal! 
25 Jun 18 by member: LSG417
@chris Sounds good, yeah maintaining muscle will be the key factor relating to losing fat so you can basically pick up where you left off, more or less, in that regard. Just focus to maintain the weight you’re lifting through all your exercises as best as you can. And you should feel better/less sluggish when losing fat as well since your body will be adapting conintuously and overall will feel better/healthier since the extra weight is going away, benefits will be better blood pressure, testosterone will increase/go back up to normal levels,, easier time maintaining muscle/gaining, easier time keeping body fat lower, hormonal balance, etc. etc. as progress happens. Also, once you return to “normal” eating habits after your fat loss, then everything will also go back to normal in the body as well. Things can only go up from here!  
25 Jun 18 by member: DEADPOOL12345
Oh no, Dead... the fat loss phase is done! I'm down to 10%. That's enough for me to call success! I'm going from stick-figure to strongman now! Gooooooing up!  
25 Jun 18 by member: chrisw77
Oh coolness, congrats then! Yeah I’ll be doing the same thing once I’m done with my fat loss progress. Technically I am and can start doing the same, but I’ve got much better plans in store. Go have fun turning into a big lean mean machine 👍🏻 
25 Jun 18 by member: DEADPOOL12345
Good job! For anyone afraid to "hurt" after a workout, you can control how quickly you build up the weights, but it really doesn't take that long to get stronger. I worked with trainers, and by the time 2 years had passed, I was using weights that I had never imagined that I would. Reps are higher, weights are higher, and I can definitely see where the muscles are. I am a 60-year-old female office worker - I look forward to continuing to build muscle and I totally get that no matter how hard the work outs are, burning fat starts with what we eat! Hoping to hit 29% by the end of the year, but you have inspired me! 
25 Jun 18 by member: abbadabba
Yes,l will agree a person who power lifts will gain strength and build muscle alot quicker than bodybuilding. p.s. I've seen the difference in the gym between both in time including myself..l body build. 
25 Jun 18 by member: murphthesurf


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