Wagoneers Working Out Plan?

After doing research for about two weeks, I would like to share some of this knowledge with you all in order to help us build lean body mass the safe way. We Wagoneers have mastered the nutritional diet plan and understand how we store fat and lose fat. But let's take it a little further. I am going to break it down a bit for new Wagoneers still a little stumped on our plan.

The body needs glucose in order to run effeciently, although it has other sources such as protein and fats (Ketones) it can convert for glucose, the main source readily available for the body is carbohydrates.

Too many carbohydrates consumed per meal will cause high blood sugars which signals the pancreas to release insulin in order to lower blood sugars. This release spikes off the charts and places the body into fat storage mode. Any excess glucose converted will be stored as fats.

When blood sugars are stable, we are continuously in a low blood sugar state (This is why we get hungry throughout the day). When we are in this state, another hormone secreted by the pancreas called glucogen is released (A fat burning hormone), this hormone basically breaks down stored fats and convert it into glucose for the body to use as energy. 

By controlling insulin secretion, and increasing glucogen production, fat loss can be achieved effeciently while cravings and hunger are set to a minimum. 

Now, back to the workout plans.

The body needs rest in order to build muscle fibers. Exercising enhances our plan by creating more of a calorie deficit. This causes us to lose weight (Rememebr, there is no magic pill to weight loss except calorie deficit). When we workout vigerously, a nasty hormone called Cortisol is released, this hormone breaksdown protein fibers (muscles) and slows down our metabolism. We are at high levels of this hormone when we over train. To combat this hormone, WE HAVE TO HAVE A INSULIN SPIKE! Here we will use our enemy as our friend. Insulin stops the production od Cortisol immediately! So after working out vigerously, have a simple carb meal that last more than 30 minutes. For every 10lbs of body weight you have, this meal should have about 2.5g of simple carbs. DO NOT USE FRUITS! I apologize because I was using fruits to restore glycogen levels. The problem with fruits is Fructose is stored in the liver and it can't be converted into Glucose fast enough to stop the damage of Cortisol. So, eating a simple carb will cause an insulin spike and this will immediately stop the production of Cortisol. In return, we develop leaner muscle mass and keep our metabolism running like a fat burning machine!

Big Hugs
James

Hi James, I'm reading your post over and over and learning a lot, Thank-you. I think, I starting to understand why I get so hungery. At first your carbs seemed too high. I have not masterd your sensible nutritional diet plan, but I'm learning, I guess I'm a "Wagoneer." GBP Dec 1, 2005 Wt: 284 Lowest weight: 133 Goal Weight: 122 Today's weight: 147 5'2" Tall    Exercise: 45 minutes 3 to 4 times a week 53 year old female As you see James, I'm over 2 1/2 years out and never made it to goal, actually I've gained over 10 lbs and I'm very disappointed, hurt and worried, most of the time I feel totally out of control. I believe my BMR is around 1336. QUESTION: Will I lose weight eating approx 1200 calories a day or do I need to go lower in Calories?          Thank-you, Again  Kathy

 

Hi Kathy! I did your work up on my BMR Calculator and it says in order to lose 1-2lbs a week, you can consume approximately 1400 calories a day. To maintain your current weight,  you can consume 1700 calories. 1200 calories is definitely doable, but try to cycle your calories during the week (Very easy, just add another meal to your plan) during the days you walk for 45 minutes. The Wagon Plan attacks fat in two ways.  1: Insulin levels are low which controls hunger, also the carbs provide glucose for the body. 2: The protein balances the effect of insulin and release the hormone glucogen which tells the body to release fat in order to be converted into glucose for energy.  This proper balance is what causes the slow weight loss and control all hunger and cravings. YOU ARE A WAGONEER!

Good Morning! Well, ready for day 2!!!  My poor old aching hips and knees sure do know that I walked yesterday!!  It's sad to say that little bit of walking (approx 1 1/2 miles) made me so sore.  Oh well, each day I will get stronger!! Today, I'm going not going to walk--I'm going to get out Richard Simmons and workout with him about 30-45 minutes.  To some, his workouts would seem wimpy, but to me it is all I can do (right now) to make it through his warm up!! Excited about this new plan in my life.  It is soooo do-able!!  I can practically eat any food I want (within reason).  I just need to balance the portion and the 1/1 ratio.  Not difficult.  Right now, the "hardest" thing for me is figuring out what carbs to have with meat (chicken, fish, etc).  I am so used to not trying to touch carbs that I have not sat down to a meal with the intention of eating a carb.  I do have veggies, but you say they are mostly fiber and to not count them as a carb. Thought about getting some brown rice and whole grain pasta.  Any other suggestions?  For right now, I assume it would be best for me to stay away from "white starch".  Is that correct? Hope you have a good day!! Robin

Hey ROBIN (WAGONEER)! Congrats again on deciding to use this plan as part of your nutrition! You are doing so well! If you want brown rice and pasta in place of white, sure! Remember, we can have anything we want because we know who to balance it out and control hormone levels and blood sugars! I am having Rice Pudding tomorrow but I am using white rice. White starch converts to glucose the same way brown rice does, remember the only difference is the speed at which it is done. By providing protein and fats with white starches, the effects insulin have on blood sugar is at a minimum. So white or brown is up to you! Big Hugs James How are you feeling today hungerwise?

Hey Wagon Train Leader!! Hunger has been no problem today!!  If anything, I have had to make myself eat!!  I looked at the clock and it was time for another "meal" and there was nothing that sounded good at all.  I settled on 7 wheat crackers loaded with FF Cream Cheese.  I will wait 3 hours before dinner--that should give me time enough to get hungry (I hope!).  Going to have Salmon patties--veggies--rice.  Getting ready to put "Richard" in and sweat with the oldies!!!

James, whenever you make these big posts on here, do you post them to your website, too??

You know Cricket, thats a good idea! I don't put them on my site, but I will start.

I just know I keep bookmarking all these thread so I can try to read and learn more...if you add all these posts to your site and track your menus, I bet it would be a good resources for a lot of people!!!