Supertraining

Edwin

>From a weight loss perspective relating to power lifting, try to aim at a
weight loss of about 2lbs per week, while you try to keep your strength
training protocols up.  I have (since Jan this year) lost 10kg loosing
weight from 117kg to 107kg (trying to make 105kg weightlifting class).
Although my shoulder injury hampers my weightlifting, I have been squatting
hard.  I have found in the last month that the reduced girth and what must
be less internal fat has made me feel less stable in my torso and my torso
stabilising muscle are often very stiff (I train raw squats no belt).  I
guess there is less IAP because of the fat loss.  My squats are at all time
highs.

My diet has been to remove starchy carbs from my evening meal, I now eat
lots of veggies (green leafy, broccoli etc), I eat oats for breakfast (with
no salt, but some honey) with dry roasted nuts and pumpkinseed, linseed
added in for taste.  I eat two boiled eggs after that, I drink jasmine green
tea (I like the jasmine taste) with no honey or sugar.  Lunch I eat a small
portion of chicken breast or fish, a small portion of brown rice and I fill
the rest of the plate with chopped up tomatoes, onion, chillies in a salad,
and the cooked veggies.  My plate looks quite full, buts mostly salad and
veggies.  I eat some fruit e.g. two apples or two oranges at about 16h00.  I
train in the mornings and eat breakfast after the training, I will have a
protein and carb shake prior to training on big squat days, (or similarly
big training days with large full body movements).

Before anyone gets too excited about the eggs my cholesterol is 3.2 which
should be less than 5.0 (can't remember the units (millimole per gram??).  I
do eat quite lot of read meat at night, I eat Ostrich steak (gamey it's
wonderful and incredibly low fat), ultra lean beef mince, fish, roast
chicken (with skin on) and goulash type beef dishes at night.  These quite
tasty meals help to break the monotony. I do watch the portion sizes though
and will some weeks eat almost exclusively chicken or ostrich (turkey is
less available except at Christmas time).

This is my personal experience so take it from where it comes, but you may
find it helpful.  It is inevitable that you will lift less at the lower
weight division, but you need to come to terms with that and compete to
increase your percentage of that weight divisions world record as a measure
of your progress as opposed to your raw numbers.  However, not sure that
your first target of 175lbs is necessarily the best one.  My BMI is around
31 and at 1.865m (6ft2in ??) my ideal weight is apparently 87kg If I go
below 100kg, I will look trim and below 95kg ripped 87kg is unlikely.  I
weighed that in high school and I was skinny then.  So you may want to
temper you weight loss goals to something appropriate for powerlifting.  Aim
at a small waist get your waist down to size.  Try to add some strong man
training into your routine to add to your metabolic conditioning (fitness is
such a bad term round hole square peg doesn't fit, round hole round peg does
fit), run around carrying sand bags, flipping tyres with sprints thrown in
for good measure.  Its lots of fun and probably better suited to your body
than long endurance training.

Don't use my post as an excuse to not lose body fat and get healthy, your
health is a big price to pay for not dropping the body fat.

Regards
Nick Tatalias
Johannesburg
South Africa

======================================
2008/5/28 <[EMAIL PROTECTED]>:

>
> I came to the supertraining group through the United States Olympic
> Weightlifting Team website.
>
> I wanted to join because I am a powerlifter in need of advice. I am 33 year
>
> old; 5 feet 7 1/2 inches 235 lbs. Last year I was diagnosed with diabetes
> and
> my doctor wants me to go down to 175 lbs. I'd like to learn how to be fit
> and healthy but still be strong in my powerlifting efforts at 175 lbs. I
> have
> a hard time balancing cardio, nutrition, and training. If I do too much
> cardio my seated behind neck press, bench press, squat, deadlift go down in
> lbs.
> lifted. If I don't do any cardio I can't lose weight according to my
> doctor. Should I consult a sports nutritionist? In my teens and twenties I
> did
> very little cardio; just the gym workouts forcused on the powerlifts and
> supporting exercises.
>
> I am just looking for training and nutrition advice.
>
> Thank you.
>
> Edwin Freeman, Jr.
> San Francisco
>
>