Advice to get back to lightweight?

ltwt_mt · Post by **ltwt_mt** » April 24th, 2008, 1:12 pm

To give a little history, I rowed college LWT just over 10 yrs ago. At my heaviest 2 years ago at 220 lbs. For the first year I just changed my diet and then the second year I got back to the erg. I have since gotten back to 180lbs. I row 5-6 days a week. My caloric intake is 2300-2600 calories a day. 60% carbs, 25% protein, 15% fat. I have been doing long pieces with sprints built in. Looking to get back to 165lbs or lower so I can compete as a LWT again. Looking for any advice from other lightweights or lightweight wanna be's like me.

Ryan

johnlvs2run · Post by **johnlvs2run** » April 24th, 2008, 9:36 pm

You're doing great, to have gotten your weight down so much already, so you shouldn't have any difficultly getting to lightweight.

Your diet is quite high in protein and fat, both of which make weight loss more difficult. Most of all be sure you're not eating any trans fats (hydrogenated vegetable oils) or saturated fats.

Especially be sure to eat breakfast first thing in the morning, which helps to stop any cravings later in the day. And avoid eating salt, as that would stimulate cravings. Drink plenty of water, and use portion control by spacing your meals and calories through the day.

Andy Nield · Post by **Andy Nield** » April 25th, 2008, 6:33 am

Eat more and train 2-3 times a day

2 cardio sessions a day 60-90 mins each (proper cardio not the low intensity fat burning crap)

+ at least 3 hard sessions a week, e.g. 10k, 5k, 2k, intervals or whatever.

Eat lots of carbs otherwise you'll be hungry and not have enough energy to train.

Should take you about 6 weeks.

ltwt_mt · Post by **ltwt_mt** » April 25th, 2008, 11:08 am

John, thanks I do have to work on the tuning the diet in. I have been tracking my percentages for a while. It has been hard to get away from the high protein diet that most of the "experts" push in this country. Andy, do you row for both of your cardio sessions? If you don't what else do you like for cardio ? I need to go to the two a days for a while it seems. That one session a day does not seem to do it. I need to hit more of the intervals I'm sure it will help bring that 2k time down as well. Do either of you use weights at all or feel it packs on extra bulk? Thanks for the help.

Ryan

TabbRows · Post by **TabbRows** » April 25th, 2008, 1:35 pm

Ryan,

IMO, you need to incorporate at least one, but probably 2 weight sessions in your plan. (Pull muscles on one session, push on the other + core on both, but different core routines) Muscle burns calories. And while it's denser, lighter weights (60-70% max lift) more reps (10-15) and more sets (3-4) will work on toning and strength not bulk as heavier slower fewer routines do. If you're erging a lot, you want to make sure you're using the weight sets to balance those muscles not used as much in rowing, e.g., chest, and quads, with the muscles used more in rowing, e.g., back and hams.

Or add the Crossfit training (or BootCamp style training) to your routine, that'll knock the weight off and strengthen you all the way around.

you've come a long way thus far, so don't burn out before you get there!

Andy Nield · Post by **Andy Nield** » April 25th, 2008, 6:09 pm

Andy, do you row for both of your cardio sessions? If you don't what else do you like for cardio ?

Ergs, sculling, cycling, and very occasionally sweep

FWIW when I was racing indoors I got down from 95kg to to 80kg just on 1 session a day over about 6 months and then stuck there for the next 6 months no matter what I ate or what training I did in that 1 session a day.

To make lighhtweight I increased my diet to about 5000 calories but did 3 sessions, an hour erg in the morning (15km), sculling or erging for 90 mins at lunchtime and another hour sculling or erging in the evening. No weights (although weights can be good), just ergs and sculling. Apart from the morning which was nearly always 15km, I used to push 100% when I could and 90% when I couldn't.

So 3.5 hours a day, it only took me 4-5 weeks to make 75kg, I then got gastro something or other stomach bug for 6 days and dropped to 72.5kg... bonus

After that I switched back to one or two sessions a day and kept at lighhtweight for about 2 years.

I then started coaching and my training went downhill, and my weight went uphill, but I've recently jacked my day job and coaching is my main work now, so I have time to train again, just doing one or two sessions a day at the moment, but I might be tempted to get back to lightweight once I hit 80kg again

ltwt_mt · Post by **ltwt_mt** » April 27th, 2008, 1:08 am

Thanks everyone for the response. TabbRows, I didnt think about training the opposing muscle groups. I only have a set of dumbells available so I will use those for what I can and incorporate wall sits, push ups and other body resistance exercises at least a few times a week. Will work on higher reps to tone and not bulk up. I need more core work, I only have managed a few core work sessions each week. Need to pay more attention to that. Andy, three a days ? Wow! I hear you about the job situation. I am working two jobs so my training is either just AM or both early AM and when I get home from work in the PM. I am looking at focusing on a 12-15k piece in the morning at high intensity and a short sprint work and core/circuit training in the PM. Will use cycling or a run for my cross training when I need a break from the erg. Thanks everyone for the support, advice and encourgement. Losing the first 40 lbs was hard but getting back to lightweight is the only way to be competive when your 5' 8". Any other advice is welcome. Will update when I get to my goal.

Ryan

iain · Post by **iain** » June 13th, 2008, 12:01 pm

ltwt_mt wrote:Thanks everyone for the response... I am looking at focusing on a 12-15k piece in the morning at high intensity and a short sprint work and core/circuit training in the PM. Will use cycling or a run for my cross training when I need a break from the erg. Thanks everyone for the support, advice and encourgement. Losing the first 40 lbs was hard but getting back to lightweight is the only way to be competive when your 5' 8". Any other advice is welcome. Will update when I get to my goal.

Ryan

I hope things are still going well. Just in case there are others reading this or you aren't there yet, some inexpert thoughts.

We are all different, some people don't plateau above light weight, so don't need to go to extremes to make the weight.

Fine if you're up to it, but most aren't (at least initially) capable of doing 15k hard each morning, especially with further work on top. I'd start with 3 hard sessions a week, one evry other day and take a full day off. Overtraining will leave you prone to injury and illness and not allow you to achieve your goals.

Regards

Iain

ltwt_mt · Post by **ltwt_mt** » June 15th, 2008, 2:35 am

Iain,

I don't know if I just have hit a plateau or it's where my body should be. I had some trouble with my heart conditions (long QT and CPVT) Cardiologist says I have to cut my workouts to no more than 30 mins and lower my max HR during the workouts. Guess it cuts into the chance to drop more lbs. My heart is the more important thing. Just need to really dial in my food intake and times when I eat and be grateful for what I am able to do. Thanks for the words of advice.

Ryan