Losing weight after having a baby

Macronutrient Cycle As Percentage Of Daily Caloric Intake

Daily Calories*: 3495 cal

Macronutrient Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Protein 32.5% 32.5% 42.5% 55% 27% 27% 32.5% Carbohydrates 52.5% 52.5% 32.5% 25% 67% 67% 52.5% Fat 17.5% 17.5% 27% 27% 12.5% 12.5% 17.5%

* To determine daily caloric intake multiply body mass by 15.

In this chart, each macronutrient assumes a different percentage of the overall caloric intake on differing days. Although values for macronutrient percentages vary, caloric intake remains steady and is only changed according to the next graph listed. To find the exact macronutrient values for different foods, consult resources such as The Complete Book Of Food Counts By Corinne T. Netzer.

To determine the calories required from each macronutrient on each day, use the following calculation.

Protein requirement calculation for day 1:

Explanation:

If:

C = Calories [3495] P= Protein [32.5%] C = Carbohydrates [52.5%] F = Fat [17.5%]

Then:

P = C(.325) P = 3495(.325) P = 1135

Therefore, of the daily totals, 1135 calories derive from protein.

To determine how many grams of a macronutrient are derived from the calories from the total [as determined by using the above calculation], use the following calculation. Protein will be our example.

If:

P = Calories from Protein [1135] CPG = Calories per gram of macronutrient [4.5] GFP = Grams from protein [x]

Then:

GFP = P / CPG GFP = 1135 / 4.5 GFP = 252.2

Therefore, from 1135 calories from protein, 252.2 grams of protein is the requirement for day 1 on the macronutrient cycle. To determine how many grams per meal will be protein, after the above calculation is performed, divide the answer by 6 [because you will be eating 6 meals per day].

The above calculation may be used to determine fat requirements as well as carbohydrate requirements. Simply substitute the required variables in the appropriate fields to obtain the desired value.

In this chart caloric intake should be reduced by 300 calories every 11 days. The chart is self-explanatory and as such requires no mathematical formulae to demonstrate its practical application.

Now on to the workouts…

Cardiovascular Workout Plan

To determine intensity percentage you must calculate your maximum heart rate. To do this the use the following calculation:

If:

A = Age MHR = Maximum Heart Rate

Then:

220 – A = MHR 220 – 21 = 199

Simple Target Heart Rate Calculator

Using the 220 – Age formula.

The Karvonnen formula is more advanced since it also takes into account your resting heart rate. This is your heart rate at complete rest. To determine this, take your pulse for 60 seconds just before you get out of bed… or take it for 30 seconds and multiply by 2.

Therefore the maximum heart rate would be 199 for the subject. If we wanted to determine the heart rate needed to be working at a level of 45% intensity, the calculation would appear as follows:

If:

MHR = Maximum Heart Rate BMP = Beats per minute .45 = Intensity Level at 45% Of Maximum

Then:

BPM = .45(MHR) BPM = .45(199) BPM = 89.55

Advanced Target Heart Rate Calculator Using the Karvonen Formula.

• For your age, use a whole year. (Between 0 and 100)
• Put your Resting Heart Rate in the next box. (Between 30 and 100)
• In the % box, use a number between 50 and 85. Do not include the %.
• Click on the Calculate button, and it will calculate your target heart rate or that percentage.

Therefore, working at 45% intensity level, beats per minute value is 89.55

The calculation provided may be used to determine intensity required throughout the program.

The mathematical formula provided will assist you in determining:

• Lean Mass [If you are losing fat or muscle]
• Macronutrient Requirements
• Intensity requirements of cardiovascular work

Weight Training Regimen

Constructing an appropriate weight-training regimen to augment a fat-loss program can be confusing. Therefore it is important to keep several realities in mind:

• Due to reduced carbohydrate consumption and reduced fat consumption, testosterone levels will be decreased
• Resulting from decreases in testosterone levels some strength will be lost
• Due to caloric and macronutrient restriction recovery ability will be reduced, thus increasing the opportunity for overtraining
• Joints will be more vulnerable resulting from decreased water retention and lowered anabolic hormone levels

Therefore, with these realities in mind, it is wise to incorporate more cable movements into ones workout. In the article The Ultimate Mass Building Workout I recommended the following training split:

Day 1: Deltoids, TricepsDay 2: Trapezius, BackDay 3: OFFDay 4: Legs, ForearmsDay 5: Chest, BicepsDay 6: OFFDay 7: OFF

For a workout to contribute to fat loss, but not to overtraining, one must limit the time one spends working out. It is recommended that a weight-training workout last no longer than 45 minutes.

The split I recommended in The Ultimate Mass Building Workout is also recommended here. Where this program differs is in the amount of exercises done, and exercise type.

The purpose of a fat loss program is to rid oneself of unsightly fat that blocks the ability to see the true shape and size of a muscle. Therefore, the predominant exercises in this program will be tailored to slow-twitch muscle fibers. Therefore I recommend that for each body part one compound movement be performed, augmented by two isolation movements. The sample workout provided would be for day 1 and would appear as follows:

Deltoids

Triceps

The repetition range should be high, and the weights performed should be according to 70%-75% of your 1 repetition maximum. To determine your 1 repetition maximum use a 1RM calculator.

The emphasis is not on compound movements, but on isolation movements, working at high repetitions. This is because although fast-twitch fibers are not to be neglected, the emphasis is placed upon slow-twitch fibers. We want to bring out the maximum amount of definition and separation in the muscles we are working. To do this, pumping a large amount of blood into them is needed. High repetitions accomplish this if the exercises are performed correctly.

After The 71 Days Of Dieting

On this program one subject reduced his body fat levels by 6% over the course of the 71-day period. However, what should be done if after the 71-day program your body fat levels are still higher than you would like? If you find yourself in this situation, I recommend the following:

• Multiply your new body mass by 15
• Use the resultant as your daily caloric intake for 1 month
• Macronutrient ratios should be 40-20-40 [Protein-Fat-Carbohydrates]
• Cardiovascular exercise should be 2x per week at 45% intensity

After the 4-week break is up, go back on the 71-day program using the provided calculations to calculate caloric intake, macronutrient requirements and BMR. Repeat this cycle until your body fat level is where you want it.

Summary / Conclusion

A sound fat loss program consists of a sound dietary, cardiovascular and weight-training regimen. The soundness of each component is predicated upon each variables adherence to mathematical formulae and scientific principles. By employing the mathematical principles presented, and by using mathematics to construct a fat loss program substantial changes in body composition over time may be elicited.

So here it is: The Ultimate Mass Building Workout. Use it to the letter, follow the above advice, and get ready to buy some new shirts.

The Ultimate Mass Building Workout:

Training Schedule

Monday: Shoulders, TricepsTuesday: Back, TrapsWednesday: OFFThursday: LegsFriday: Chest, BicepsSaturday: OFFSunday: OFF

Monday – Day 1

Shoulders Sets & Reps Clean and Press 1×12*, 1×8*, 1×6 Seated Shoulder Press (d.bell) 1×10*, 1×6, 1×4 Cable Lateral Raises 1×10*, 1×8, 1×8

Triceps Sets & Reps Triceps Pressdowns (v-bar) 1×25*, 1×12*, 1×10 Skull Crushers 1×10*, 1×6, 1×4 Tricep Extensions 1×12, 1×10, 1×10

* Denotes warm-up set

Tuesday – Day 2

Back Sets & Reps Deadlifts 1×10*, 1×8*, 1×6 T-Bar Rows 1×12*, 1×10*, 1×8 Bent Rows 1×12*, 1×10*, 1×8

Traps Sets & Reps D. Bell Shrugs 1×12-15*, 1x 10*, 1×6 Behind Back B. Bell Shrugs 1×12*, 1×8, 1×8

* Denotes warm-up set

Thursday – Day 4

NOTE: 5 minutes of light cardio before hand to warm up knees.

Legs Sets & Reps Leg Extensions 1×25*, 1×15*, 1×12* Stiff Legged Deadlifts 1×15*, 1×12*, 1×10 Squats 1×12*, 1×10*, 1×6, 1×4 Leg Presses 1×12*, 1×10*, 1×8, 1×8 Leg Extensions 1×8, 1×8, 1×8 Hamstring Machine Curls 1×12*, 1×10, 1×10 Calf Raises 1×15*, 1×10, 1×10, 1×10

* Denotes warm-up set

Friday – Day 5

Chest Sets & Reps Incline Bench Press 1×15*, 1×10, 1×8 Flat Bench Press 1×12*, 1×8, 1×6 D. Bell Flyes 1×12*, 1×8, 1×6

Biceps Sets & Reps Seated D. Bell Curls 1×15*, 1×12, 1×10, 1×8 Standing B. Bell Curls 1×12, 1×8, 1×6

*Denotes warm-up set

As the reps decrease over the sets listed, the poundage’s should increase. For example, if doing 25lbs for 15 reps of seated dumbbell curls for warm-up, for the next set of 12 reps the weight may increase to 30lbs. As always, be sure to use proper form and full range of motion for all sets and exercises listed.

NO CARDIO IS TO BE DONE AT ALL DURING THE TIME YOU ARE ON THIS PROGRAM, except the cardio listed for the leg workout. No cardio does not mean “just a little” or “some” – it means NONE AT ALL, except where specifically indicated. Workouts should last no longer than 45 minutes.

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