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Recovery Options for weight loss

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Fat Syd
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2015/01/11 23:38:37 (permalink)
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Recovery Options for weight loss

Hi Guys  I'm  looking for a recovery that would help pre- workout but not put any weight on.
 
I'm currently using an Electrolyte with sugar free squash post workout, and I have been advised that Creatine mono with my normal shakes would help stop all the post workout aches.  The only problem is, I have read several times that initially Creatine will put 2lb of weight on in retained fluids, as the short term goal is weight loss(aprox 4stone by june) this seems counter intuitive, so is there a recovery that wouldn't give the weight gain but would help post workout?
 
I've been working out for a few months and already lost a stone and a half, its just that ramping up the effort to shift the post Christmas fat I'm feeling it with the stiffness the day after a session.
 
 
#1

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    The_Lone_Wolf
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    Re: Recovery Options for weight loss 2015/01/12 08:53:19 (permalink)
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    I'm a little bit confused, but to try and answer the question, recovery is down to 2 factors... Nutrition and training schedules. 
     
    Nutrition is paramount to all goals when performance and body composition is the goal. Food is fuel, and we need that fuel to not only survive, but to provide our bodies with the tools to it's job. The more you ask your body to do, the more fuel it needs. Losing or adding weight, the fuel will be very important. What do you currently eat and are you aware of how much is going in etc?
     
    Training is obviously important too, and so is rest. The body is an amazing thing and can do some amazing things, but it can't go all out 100% every day without things going wrong. So rest is important and off days, sleep and stress management play a big part in all of that.
     
    Of course, the 2 go hand in hand too.
     
    In terms of supplements, until we see what you're consuming it's hard to give you any solid advice on what you should do... But creatine is a fantastic supplement and I wouldn't worry about the possible weight gain. Everyone is different, but even if you do put on a pound or 2, it's just water so don't worry.

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    Fat Syd
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    Re: Recovery Options for weight loss 2015/01/12 12:45:18 (permalink)
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    Hi Lone_Wolf
    Nutrition I'm consuming about 1800 Kcal made up of;
    1x MR Shakes @ 8-30
    1x Portions of fruit @ 10-30
    1X MR Shake @ 12-30
    1x Portions of fruit @ 3pm
    1x Evening meal between 5&7.30 PM(depending what shift cycle I am on)
    of Casserole & Mash or dumplings- (Normally chicken) or Jacket Potato & Tuna Mayo if its been nippy outside, chicken or Tuna couscous/Pasta salad if its mild enough that I don't want hot food.
     
    Hydration is normally:
    1x Pre Workout(No-Xplode) made with sugar free squash for flavour
    between 750ml or 1500ml water during the workout
    750ml of Dioralite & Squash post Workout
    1Ltr of coffee or 1Ltr of water throughout the work day
    and at least another pint of water or herbal tea in the evening I have a pint mug and normally make at least one trip to the fridge or kettle, so that is normally more.
     
    I try to make an effort to over drink the fluids I have on me so that I don't take any home, and to visit the water fountain at least once during the workout just so that I know I am drinking enough.  Workouts have been between work and home but I'm trying to move it to first thing as the Pre workout contains a shed load of caffine so to try and get a decent enough early night so I can do a session of self hypnosis/subliminal messaging before I zonk out.
     
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    The_Lone_Wolf
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    Re: Recovery Options for weight loss 2015/01/12 16:00:53 (permalink)
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    What is your height and weight? That is not a lot of food, my belly was rumbling just reading that mate.

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    Fat Syd
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    Re: Recovery Options for weight loss 2015/01/12 19:41:19 (permalink)
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    5'7", aprox 15 1/2 stone
     
    Lol, that's the point though, burn more than you put in.
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    The_Lone_Wolf
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    Re: Recovery Options for weight loss 2015/01/13 09:00:29 (permalink)
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    Fat Syd
    5'7", aprox 15 1/2 stone
     
    Lol, that's the point though, burn more than you put in.




    So what happens when you hit a plateau and weight loss stalls? 
     
    Do you have any idea of the caloric intake and macro breakdown of all of that 'food'?

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    Fat Syd
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    Re: Recovery Options for weight loss 2015/01/13 22:36:23 (permalink)
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    So what would you recommend? I have some idea of the intake but haven't got a clue what a macro is, let alone how to calculate what it dose.  When it plateaus, I'd look again at: Workout, Diet and Daily exercise like work, and Supplements.
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    The_Lone_Wolf
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    Re: Recovery Options for weight loss 2015/01/14 09:44:59 (permalink)
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    Have a read of this mate, will give you some idea behind tackling fat loss...
     
    http://www.phillearney.com/nutrition/the-ultimate-cutting-guide/
     
    Do you have a smart phone? If so, download my fitness pal app and start using that. It will give you a starting point and allow you to track your food intake.

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    Fat Syd
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    Re: Recovery Options for weight loss 2015/01/14 12:49:19 (permalink)
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    No smart phone, I've killed 3 strait out of the box so I've gone back to the trusty Nokia 3310
     
    I'll have a proper read when I get back in later.  Cheers for the link.
     
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    Fat Syd
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    Re: Recovery Options for weight loss 2015/01/15 20:21:26 (permalink)
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    I've read all that and I'm not sure I understand, it seems to be about how to lose fat and keep the mass you have, I'm overweight and have no lean muscle that I want to keep or develop, Stage 1 for me has always been get in shape rather than build muscle.
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    The_Lone_Wolf
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    Re: Recovery Options for weight loss 2015/01/16 08:56:54 (permalink)
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    Fat Syd
    I've read all that and I'm not sure I understand, it seems to be about how to lose fat and keep the mass you have, I'm overweight and have no lean muscle that I want to keep or develop, Stage 1 for me has always been get in shape rather than build muscle.




    You have lean muscle don't worry, and by lifting you will see an increase in lean muscle initially too. When you drop any weight, you want it to be fat... So the principles are the same, focus on keeping the good tissue, and losing the fat tissue. 

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    Fat Syd
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    Re: Recovery Options for weight loss 2015/01/16 16:07:31 (permalink)
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    Pretty much none, I have not worked out for several years, and haven't done any serious weight training. in twice that.
     
    #12
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