chadlius88's Journal, 24 February 2015

You forgot to list SNOW Shoveling 

Dang - that's a high volume workout. I usually can't count that high. 

lol snow shoveling :) 

semag- I just count to 20 and then count down from 10, otherwise I'd lose count from all the brain fog. Normally I lift in the 6-8 or 10-12 rep ranges...but not when I'm trying to lose weight. 

That's a lot...overtrain maybe? unless very low weight. 

Doing a lot of volume doesn't necessarily mean that you're overtraining. If you're spending 2 hours in the gym lifting weights non-stop without allowing proper rest between sets, that's one thing. A workout like this one takes an hour or less (not counting cardio) and I rest plenty between sets. Recovery is the key to avoiding overtraining. 

Yep - I lose motivation if I go too high volume because it makes me feel *bad*. For leg day I'm working a 5x5 on squats right now followed by a 1x20 on leg press, and then some extraneous other things. 

Are you not replacing fat with muscle, which weighs heavier than fat? 

Andy, contrary to popular belief; you cannot do a 1 for 1 trade of muscle and fat. Unfortunately the process isn't that simple. When you're on a calorie deficit your body resists building muscle and will even burn it for energy if you're not careful. 

But you can build some muscles with maintenance calories and right amount of protein while still losing fat. 

semag- your *bad* is my *good*. I enjoy the pain of weight training, because the pain lets me know that I am pushing my body to its limits and becoming better for it. I don't go high volume all the time; I enjoy me some 5x5 or 5,3,1 training. there's no better feeling than successfully pulling twice your bodyweight off the floor. However, I have found that lifting like that when I'm dieting is a giant waste of time for me. I just end up lifting the same weights week after week with no progress because I'm not eating enough calories. Lifting like I am now allows me to get sarcoplasmic hypertrophy. once I'm back to eating 3000+ calories per day I'll start shooting for myofibrillar hypertrophy by doing powerlifting.  

That's still up for debate paciokino- but from my experience I don't gain any muscle unless I'm on at least a 200-300 calorie surplus. Everyone is different though. 

Well i have noob gains still -.- 

I've only been at it 1 year and 8 1/2 months, but my "noob gains" period seems like it has ceased. I don't get stronger or bigger without the extra food. 

I bet I could do all of that...TWICE....no jk :) 

Great workout 

You could Panigale! it would just take a looooong time! Doing it once took about 90 minutes. 

I love weight lifting so much more than doing any sort of cardio. I really do push my limits. I need to wake up earlier to give myself more time in the mornings. The best part is seeing yourself get stronger. It is really a motivator. But my god your workouts do seem long. How many times a week do you strength train? 

right now 4 days per week. I change things up pretty often. Currently its legs Monday, chest/triceps Tuesday, cardio Wednesday, back/biceps Thursday, shoulders/calves/abs Friday, and cardio Saturday and Sunday. Some weeks I don't take Wednesday off and I will do chest and back on their own days and take a 5th day to do arms. Once the weather is nice again I switch over to a 1 day on 1 day off schedule so that it feels like I'm at the gym less often even though I'm really not.  

Oh wow that is pretty good. I would hope to get a routine down like you have so I can keep going to the gym for a long period of time without stopping like I did over the holidays.