Ideal Training composition

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    Ideal Training composition


    I'm trying to get a healthy routine after 4 years of uncontinuous sports resolutions.
    Here is the link to my daily log for more backgroud history :

    I'm 96kg for 1m88 and I'm targetting my old 80kg.

    I'm mostly vegetarian, and eat quite healthy home cooked meal everyday.

    My workout program for this first month is :

    Morning : First-Thing Water + Morning stretch challenge + Jump Rope 30 day Challenge
    Afternoon : 30 day of HIIT Challenge (LVL3)
    Evening : 5 min of meditation

    After 5 years trying my biggest problem is to compose a daily routine that doesn't take too much time since I study a lot.
    I'm wondering if this routine is going to allow me to loose weight at an acceptable pace or if I'm being too gentle with myself.

    Thanks for your advices.

    Haladeen, welcome.

    I have found that for this 204 lb (92.7kg), 5' 10" (1m77) 65 year old fat man, posting my workouts, and when I don't workout, helps keep me on track. I, personally, am doing the Foundation, which, with warm up, takes 10 - 15 minutes at level 1. Once I get 30 days in I'll go to level 2 and add another workout as I want to get weight down to 175 lbs (79 kg).

    My suggestion is to figure out how much mental break time you need from your studies daily, and fit your workout for that time, or do a 15-20 minute warmup and workout shortly after you get up in the mornings.

    Good luck.


      One important thing to remember is that the scale isn't the most accurate when measuring your "fitness level".

      Your weight is composed of several things, but let's just say it's composed of muscles and fat.

      If you weight 96kg and your body is 40% fat, then you must be unfit and need to go on a diet to lose fat.

      If you weight 96kg and your body is 2% fat, then you must be fit and look slimmer than if you had 40% fat.

      It all depends on what you want to achieve. Just looking to lose fat? Then you have to have a caloric deficit (eat less calories than your body uses), and that is easier to achieve by going on a diet than exercising.
      Want to be fitter, healthier, stronger, etc.? Than that routine you suggested is really good for now.

      And rememberer. Muscle weights more than fat, so you may even put on weight. So, do not trust the scale, as it doesn't only show how much your fat weights.


        Thank you both for your answers !

        I'm a medical student TheBrazilian77 so I'm aware of body composition, but thank you for reminding me that !
        I mainly want to loose weight, I don't have too much muscular mass by now but I'm not looking to get especially stronger.

        I will try a calories deficit starting today, and keep the routine I posted as you say it's ok for now.

        Thanks a lot


          Hey again !

          I was wondering, knowing that I'm couting my calories and that I'm eating vegetarian meal almost all week, should I be watching my protein intakes more precisly ? Does it have a huge impact on weight lost ?
          Alose I'm reading a lot about fast on this forum. I never tried it before but I'm already struggling to keep myself away from snack. Should I try fast anyway ? And how long/ often ?

          Thanks a lot for your help !


            I don't know about fasting, but protein, as you must know, helps build and regenerate muscle. If you exercise, you must eat more protein so your muscles can regenerate and strengthen themselves, as exercising actually hurts your muscles so they can be regenerated stronger than before.

            That's the only knowledge I have about the subject. I hope this will help you!


              Thanks a lot !
              I must confess I have poor sports oriented nutrion knowledge
              I will try to eat enough protein but I'm a sort of number maniac, so I was wondering if I had to count them to be sure or not.

              Thank you TheBrazilian77 for being so responsive !


                Always glad to help!


                  yeah, apparently a lot of people think just eating protein will build muscle, which is plainly not true


                    Haladeen, try to eat less fats, jump roping burns the most calories, try to workout on an empty stomach, but make sure you have energy, and if you go to sleep without eating for 4 hours, it'll help you burn more fat, the reason why you should workout on an empty stomach is because your body will burn through glycogen, then after these stores are empty, it'll start to burn through fat, but make sure you don't work out way to much, because if you work out a huge amount, you may burn through muscle, which is rarely possible


                      This thread may be of interest for you


                      Originally posted by HellYeah View Post

                      Google translation of the part abourt fat loss:

                      5. Protein during fat loss:
                      Losing fat means keeping a kcal deficit. A kcal deficit makes you vulnerable to muscle loss and performance loss. If you want to stop it, you have to eat more protein than normal.

                      High protein intake leads to greater fat loss and less muscle loss. This is advantageous for both visual and performance reasons. Together with strength training you can often completely prevent muscle breakdown!

                      In addition, a high protein intake leads to a better saturation (not bad in a diet) and has the highest TEF value of all "macros" (= burns about 30% of the supplied kcal through its own metabolism).

                      The doubling of protein intake from 0.9 g / kg to 1.8 g / kg with a 1000 kcal deficit leads to a positive protein balance and more fat loss.(14) Phillips et al. recommend a protein intake of 1.8-2.0 or up to 2.7 g / kg / day for dieters.(15)
                      Bodybuilders preparing for competition (5-6% body fat) should use up to 3.0 g / kg body weight.(16)Higher protein intake could also improve mood, satisfaction, and fatigue in the diet.

                      The protein requirement in a diet always depends heavily on the body fat percentage (17), the training load and especially the size of the kcal deficit.

                      FE protein recommendation
                      Slimming: Men 2.0 - 3.0 g / kg, women 1.7 - 2.6 g / kg

                      In general, a 2-3 g / kg protein intake (a little less for women) seems to be ideal for weight loss.

                      Rather oriented at the upper limit: low body fat, large kcal deficit, high training load.

                      Rather oriented at the lower limit: high body fat percentage, small kcal deficit, lower training load.


                      ​​​​​​(​14-17) are the sources given in the article

                      It also says, that during kcal deficit the body uses protein to generate energy, and that is the reason why you need more during fat loss.


                        This post is perfect !
                        I'll try 2g/kg so that make me 190g a day.
                        Thank you a lot !


                          24h later, I found it nearly impossible to eat that many proteins without breaking either my Calories defficit or my girlfriend vegetarian lifestyle.
                          A lot of research incoming !


                            Originally posted by Haladeen View Post
                            This post is perfect !
                            I'll try 2g/kg so that make me 190g a day.
                            Thank you a lot !
                            That is based on your lean mass/ goal weight,
                            so it would be about 160g of protein.

                            You do not need to feed your fat with protein...​​​​​​


                              I almost asked if it was based on actual or targeted weight, then guessed it was probably a stupid question
                              Not so stupid afterall
                              Still 160 is very hard to reach with my actual diet