Fellas, time out. I appreciate your input, I really do. And although I noticed this is a "Beginners" site, I am not a beginner, both practically and theoretically.
First, I am not sure what the sexual preference of the RDA is, so I can't comment on what is gay or not.
Second, let me explain why I want to lose weight first then develop muscle. Losing fat is not rocket science. Take one part grade 4 arithmetic, add a pinch of nutrition 101, a dash of physiology/kinesiology 301 stirred in a base of hard work and you have fat loss. For me, and many others I know and train, it is motivating to see fat coming off and leanness developing in a relatively short period of time. While using high intensity resistance training, the body gets a good workout, muscle is developed and energy is expended. So fat is lost and leanness developed along with muscle mass.
As for the comment that low intensity cardio burns more fat than high intensity interval training, check the latest literature. HIIT burns nine times more subcutaneous fat than moderate intensity and you don't have to spend hours per week doing it. Increases of 14% VO2 Max and 28% for anaerobic capacity were shown. All round good exercise and only takes 4-5 minutes (referred to as Tabata Protocol).
Next, I stated that I eat 5 times per day, not 5 meals per day. No one lied to me.
Yesterday, today and tomorrow, I will be pretty much be following the type of eating plan. 2/3 of a cup of "Porridge Oats" (mix of oatmeal and a bunch of other whole grains) which gives me protein, fats, and carbs, not to mention fibre. This gives me enough in my stomach and I don't feel hungry (300 kcals). Mid morning I will have about 250 kcals of fresh fruit (a real big apple and a real big banana, or some melons, etc.).
Lunch will be a special salmon casserole that I make: 1 tin of sockeye salmon, 1 tblspn lite mayo, 1 tblspn of light ranch, 1 cup of corn, 1 cup of kidney beans, stir and consume.
Afternoon snack will include one litre of a special juice formula that I make: 1 bunch of spinach (that's a lot of spinach), 1/2 a bunch of parsley, 5 celery stalks, 5 large carrots and one large apple, all in the juicer. Looks ugly, tastes better than it looks, and fills me up. Makes for good recovery after a workout or just an overall good source of sustained energy boost.
For supper, 1/2 a chicken breast, 1 cup of brocoli, 1 small potatoe.
All day will be consuming 4 litres of ice water.
One the day before a workout, later in the evening, I will have a bowl of whole grain cereal.
The workout consists of 2 rounds of the Tabata protocol. I do this as part of some vertical jump training (serious leg action). This is followed by a fairly intense upper body routine consisting of, tomorrow, pulldowns, decline bench, incline fly, flat bench, seated rows, bicep curls, triceps extension, resisted ab work. One set of each is completed to Momentary Muscluar Failure and maintaining exceptional form with a 2/4 cadence: up and 4 down controlled.
This is followed by a resisted Tabata workout: 25 pound dumbells at my side, bend legs into a squat and on the way up, curl the dbls. Doing 10 sets, or five minutes, up from 8 sets/4mins. BPM have gone from 198 in the beginning (4 weeks ago) to 170 now.
On workout days, I will mix a frappe by juicing 1 big apple, 1 big pear, 2 peaches, throw it all into the blender, add 1 banana, 3/4 cup of yogurt, fill with ice and blend. I will forego the fruit a mid morning snack.
Bottom line, I get my carbs from veggies, whole grains and fruit, my fat and protein from fish and chicken and I take digestive enzymes and salmon oil as supplements. Junk food is out.
All in all, it works for me. Of course, on days that I work, my intake of kcals goes up,albeit minimally, as I have a fairly high stress job.
I will also try and get lots of sleep per night, aiming for 8 hours and resting as much as possible on non-workout days.
I know that most of this is quite contrary to what many on this site believe. Does that make it wrong? No. Nor is it exclusively right. There is plenty of room for variation. I will say that I keep a very up to date log of my workouts and measurements. I monitor BF and LBW almost daily,I monitor by heart rate pre and post workout, as well as my blood pressure. Haven't seen any catabolism in the past but this time I don't have my calipers until later tonite. It will be interesting to see the results.
Please don't think for a minute that I am ignoring what you guys are saying. I am not so stubborn and arrogant to believe I have all the answers. I think if we are all honest, we will agree that we still don't know all the questions. I have gleaned some very valuable information and appreciate the links to other sites.
TNT: thanx for the link, I will look it up right now.
I hope I haven't hijacked this thread. Sorry if it seemsthat way, it was not my intent.