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Clydesdales/Athenas (200+ lb / 91+ kg) Looking to lose that spare tire? Ideal weight 200+? Frustrated being a large cyclist in a sport geared for the ultra-light? Learn about the bikes and parts that can take the abuse of a heavier cyclist, how to keep your body going while losing the weight, and get support from others who've been successful.

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Old 02-17-09, 12:24 PM   #1
bautieri
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Itís Certified!

Back in October I declared my emeritus from Clydesdale status, this was using the regular slide scale in the locker-room at the gym. Since then my weight according to that particular scale has been rather steady, sorta bobs between 199 and 205 depending on diet and exercise levels. Iíve been active in the gym with racquet ball, jogging, and using a nifty elliptical machine. Last week while staring at the wall and running in place I noticed a poster stating that the gym now has personal trainers that are free to use for members. Frustrated that my weight has remained the same for the past few weeks despite increased activity at the gym I decided to leap on the offer. This morning I met with the trainer who developed a nice little work out plan, he suggested that to burn more fat I need to add time in the weight room with high reps and moderate weight to build and tone what muscle base I do have. This is counterintuitive to me as I am used to 3 sets of 8 with high weight. Now to the interesting (for me) part, prior to starting the new routine they make you undress and weigh in on a $5000 scale certified last week that measures your weight, bone density, body fat, height, and water content. Coming in to the work out this morning I was 198lbs with 19% body fat. Iím not sure how bad that is, but my math indicates I am carrying nearly 40lbs of goo on me. Granted a certain percentage is necessary for existence but 40lbs on a 5í8íí frame seems a bit much. So itís certified, 4 months later and still emeritus.

During the work out I discovered two things, first my legs, abdominal muscles, and lower back are incredibly strong (cyclist go figure), however my torso and inner thighs are rather weak. The abductor machines totally kicked my butt. I donít know why this stuck with me but I just thought I would share. Next week I'm meeting with the nutritionist to see if we can further whittle away at my midsection.

Following on the heals of Gearhead, before (at my worst) and my present pictures will be posted. In three months I will resurrect this thread with an update on my progress. I'll be sticking to the planned work out and whatever eating plan is recommended by the nutritionist.

Ultimate goal is 180lbs.
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Old 02-17-09, 02:12 PM   #2
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Here's to a job well done, big guy! Or maybee it's Medium size guy now... any way, excellent work.
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Old 02-17-09, 02:28 PM   #3
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This morning I met with the trainer who developed a nice little work out plan, he suggested that to burn more fat I need to add time in the weight room with high reps and moderate weight to build and tone what muscle base I do have. This is counterintuitive to me....

....Ultimate goal is 180lbs.
Yes, couterintuitive to me, as well. Thanks for info; I hope to apply ASAP.

Same ultimate goal, but way out of the 190 to 200 range you're in -- by about 20-25 lbs.

Congrats on the hard work! I know it aint easy.
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Old 02-17-09, 02:46 PM   #4
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"high reps and moderate weight to build and tone what muscle base I do have"

This is crap. Figure out what certification your trainer has, as most of them are pretty stupid in terms of the actual knowledge required (ACSM/NSCA are two of the better ones).

3 sets of 8-10 with plenty of weight as you've been doing is what you want to keep doing. That's the combination of weight/reps you need to maximize muscle hypertrophy, and additional muscle speeds the metabolism which burns the fat.

That high-reps/light weight garbage is for ladies who are afraid of getting big muscles (which is usually a misguided fear since most women don't produce enough testosterone for large muscle growth to be a problem).

You're doing cardio already on your bike, you don't need to do more in the weight room.
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Old 02-17-09, 03:58 PM   #5
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"high reps and moderate weight to build and tone what muscle base I do have"

This is crap. Figure out what certification your trainer has, as most of them are pretty stupid in terms of the actual knowledge required (ACSM/NSCA are two of the better ones).

3 sets of 8-10 with plenty of weight as you've been doing is what you want to keep doing. That's the combination of weight/reps you need to maximize muscle hypertrophy, and additional muscle speeds the metabolism which burns the fat.

That high-reps/light weight garbage is for ladies who are afraid of getting big muscles (which is usually a misguided fear since most women don't produce enough testosterone for large muscle growth to be a problem).

You're doing cardio already on your bike, you don't need to do more in the weight room.
So if he is already doing this why isn't he losing weight? Whats wrong with trying something different to get him over the hump?
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Old 02-17-09, 04:19 PM   #6
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Congrats! So why are you posting on this sig? You are no longer welcome here ------ LOL
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Old 02-17-09, 04:53 PM   #7
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So if he is already doing this why isn't he losing weight? Whats wrong with trying something different to get him over the hump?
It is very possible that what he is eating or how much he is eating is having an impact on his plateau. Another thing is cimply changing things up, because the body gets used to one thing and will become "bored" causing weight loss to stagnate.
It may sound counterintuitive, but he may need to eat more to lose more weight.
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Old 02-17-09, 05:45 PM   #8
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I understand that, I was questioning the post regarding the negative attitude to the advice that he was given by the trainer. I agree a change in approach and working out in a different way may help him get past the plateau.
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Old 02-17-09, 06:32 PM   #9
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"high reps and moderate weight to build and tone what muscle base I do have"

This is crap. Figure out what certification your trainer has, as most of them are pretty stupid in terms of the actual knowledge required (ACSM/NSCA are two of the better ones).

...snip...

You're doing cardio already on your bike, you don't need to do more in the weight room.
I thought it was too. Then again I configure mainframe hardware for a living, this fellow earns a paycheck at a gym. I have no more business telling him what is right and wrong when at the gym then he does telling me how to migrate DASD volumes. He was also free so you get what you pay for.

Yes I do cardio on my bike, jogging would be n+1 and (speaking as an American here ) if one is good more is better.
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Old 02-17-09, 06:36 PM   #10
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Warning, might not be SFW.

And now for your viewing pleasure: SHIELD YOUR EYES!!!
Attached Images
File Type: jpg fat front.jpg (111.0 KB, 18 views)
File Type: jpg fat side.jpg (122.9 KB, 13 views)
File Type: jpg 100_0514.jpg (106.8 KB, 19 views)
File Type: jpg 100_0516.jpg (110.2 KB, 9 views)
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Old 02-17-09, 07:13 PM   #11
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I stand by my previous statement, but you probably DO need to mix it up a little if your gains are plateauing. Try adding plyometrics, or do a week or two of light weights/lots of reps, or max weight / low reps to mix things up. Going to a regular workout of light weight and lots of reps is not the answer though.

(Do check the trainer's training though. There's a big difference between what you do for a living and what the guys at the Geek Squad at Best Buy do, even though they both fall under the title "setting up computers".)

Even so, weight loss is 90+% diet, so the workouts may not be the issue. Less calories, less carbs, less sugar, more whole grains, green vegetables, and protein.

To get down to 10% body fat, you only need to drop 20lbs. At 3500 calories per pound of fat, that's 70,000 calories. Burn more of them and/or eat less of them more consistently, and you'll be set. (Make sure your knees can handle it, and that you buy some top notch running shoes (Saucony/AsicsGel/etc.) before you start jogging, as a knee injury can kill the fitness quest real fast.)

(I'm not just talking out of my ass here, I am a former NSCA certified personal trainer (although, awkwardly, also a super clydesdale). I gave up the certification because it was just something I took out of personal interest, and you have to pay hundreds of dollars a year in BS continuing ed classes. "Lifting weights makes muscles bigger, eating less makes bellies smaller." Really? No kidding. I'm not paying $400 for that nonsense just to keep my card.)
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Old 02-17-09, 11:56 PM   #12
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Here's to a job well done, big guy! Or maybee it's Medium size guy now... any way, excellent work.
I can attest to Bau's weight loss. He's a LOT leaner looking since I first rode with him in October 2007.
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Old 02-18-09, 12:38 AM   #13
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I think by doing lighter wieght for more reps is not such a bad thing. I work with a guy that has been a natural body builder for years and two to three weeks before any event that is what he does to cut up as they say. I have recently started doing this myself just to mix things up and deal with a lifting injury. I say it certianly can't hurt. 5 years from now you will be told one thing then another few years another. Just mix it up and have fun in the gym thats my new motto. i go and do whatever strikes my fancy but I always do it with intensity.
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Old 02-18-09, 04:34 AM   #14
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Warning, might not be SFW.

And now for your viewing pleasure: SHIELD YOUR EYES!!!
I'm guessing the blue shorts are the "before" pics and the red pants are the "after" pics... correct?

V
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Old 02-18-09, 05:17 AM   #15
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I'm guessing the blue shorts are the "before" pics and the red pants are the "after" pics... correct?

V
Ding, you get a cookie.

Or if you would prefer a cone of dark chocolate raspberry icecream .
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Old 02-18-09, 05:24 AM   #16
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And now for your viewing pleasure: SHIELD YOUR EYES!!!
Here's a considerably plumper Bautieri from the summer of 2007:

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Old 02-18-09, 09:08 PM   #17
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Wow, only 4 posts to reach workout routine argument stage.
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