muffbs2
Novice Bodybuilder
Posts: 37
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Post by muffbs2 on Sept 20, 2005 19:32:20 GMT -5
a few months ago tim sent me an outline of a carb cycle diet to follow to lose weight. my starting weight was 280 and am now 245-250. i was wondering should i adjust my carb schedule? here is what he originally sent me as far as my carb schedule:
carb grams per day
mon-184
tues-125
wed-100
thurs-75
fri-50(dextrose only)
sat-300
sun-250
my goal is to get to 230 i think that if i can get this fat off or me and retain as much muscle as possible i would look great. is there anything supplement wise that you could suggest to help me retain the muscle, i have heard that when you really start getting down to the last amt. of fat that you may a lose more muscle due to calorie restriction. i look forward to the replies, thanks in advance!
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Post by RUBICON19 on Sept 21, 2005 10:40:11 GMT -5
You could possibly try for two really low carb days per week and maybe trim a bit from the weekends, but if what you are doing now is still working than dont change a thing. Hows your cardio?
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muffbs2
Novice Bodybuilder
Posts: 37
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Post by muffbs2 on Sept 25, 2005 12:47:51 GMT -5
cardio is 20 hit training 5 days a week, and day after my leg days i will do 30 mins. of treadmill low intensity. i take leg day off from cardio to prevent overtraining them.
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Post by Intensity on Sept 27, 2005 15:10:31 GMT -5
a few months ago tim sent me an outline of a carb cycle diet to follow to lose weight. my starting weight was 280 and am now 245-250. i was wondering should i adjust my carb schedule? here is what he originally sent me as far as my carb schedule: carb grams per day mon-184 tues-125 wed-100 thurs-75 fri-50(dextrose only) sat-300 sun-250 my goal is to get to 230 i think that if i can get this fat off or me and retain as much muscle as possible i would look great. is there anything supplement wise that you could suggest to help me retain the muscle, i have heard that when you really start getting down to the last amt. of fat that you may a lose more muscle due to calorie restriction. i look forward to the replies, thanks in advance! If you want to reduce your body fat a bit more and retain as much muscle as you can, slowly decrease your carb intake and make sure you dont lose more than 1 lbs per week. If you do, you could be losing to much mucle, so increase your protein and add a bit of carbs (but still less than you originaly ate). Like you said, when your bodyfat is low, it's even more difficult to reduce it and keep the muscle mass! But if you weight yourself often and are able to adjust your diet, you will succed! Mo |
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muffbs2
Novice Bodybuilder
Posts: 37
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Post by muffbs2 on Oct 23, 2005 9:18:46 GMT -5
ok so i took a look at my diet and refined it a little; added some brown rice and started making my own wheat wraps being that i found this to be cheaper. i checked my weight for two weeks as usual to make sure i am not losing to much, ie not losing more muscle than fat, and i lost 6 pds total or 3 pds. per week. before this i had been losing 2 pds. a week and i felt pretty comfortable with that. what should i do, 3 pds. per week is too much isn't it?
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Post by Intensity on Oct 27, 2005 14:15:32 GMT -5
Congrats for the discipline and your results!
I think that 3 pds must be the maximum (or a bit too much) if you are not very overweight! So if you can increase a bit your cals, i think you should (i dont have a lot of details on your diet, but maybe increasing proteins… but it could help if you post more details on the evolutions of your diet). Or you can maintain your cals if you think it will stabilize!
Keep us informed!
Mo
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Post by hossjob on Oct 27, 2005 18:37:20 GMT -5
Bro, Tim knows his SH%&! He helped me alot. I might recommend though, cutting y our carbs to about 50% of your body weight. Take in 25% of your carbs w/ breakfast, 50% w/ your post wo meal, adn the other 25% w/ your meal number 2. Carb cycling works great, but I found I could actually dictate what carb level was working best for me when it was stable.
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muffbs2
Novice Bodybuilder
Posts: 37
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Post by muffbs2 on Nov 28, 2005 11:24:43 GMT -5
ok so i went and got my weight and bf% measured a last wed. and here are my results:
in 2 and a half weeks:
i lost 6.4 pds.
2.9 lbs. of fat
3.5 lbs. of muscle
my diet currently has 253 grams of protein.
will bumping my protein 2 275 help me retain muscle? should i cut down on cardio? current cardio is 5 days hiit training on a recumbent bike and one day 30 mins. on a treadmill.
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Post by Intensity on Nov 29, 2005 16:25:26 GMT -5
Have you felt very, very weak during those 2 and a half weeks? If the answer is no, i'm very surprise with this 2,9 lbs of fat and 3,5 lbs of muscle ratio! I agree that maybe 6 lbs in 2 weeks is bit bit too much if you want to retain as much muscle as possible, but i wouldn't bet that you lost as much as 3,5 lbs of muscle! Anyway, my suggestion is to increase SLOWLY your protein intake, 275 seems ok, and if you need to add more cals after those new 25g of protein think about increasing your complex carbs. After a couple of weeks maybe you'll be able ton increase your protein again… (if you feel that it could helps you to retain muscle while losing fat)
If it's not a protein and cals issue, maybe you can just reduce the amount of cardio! Maybe a combinaison of both would be the best: Slowly increse the protein over the weeks + reduce the cardio if you lose more than 1,5 lbs a week or increse it if you lose less than 0,5 lbs!
Mo
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muffbs2
Novice Bodybuilder
Posts: 37
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Post by muffbs2 on Nov 30, 2005 17:49:13 GMT -5
yes i have felt weak over the past two weeks and it is frustrating as hell! ok increse protein-done, about the cardio should i go to 4 days instead of six or just start with cutting one day out and see how that goes for the next few weeks then check my weight? sorry to ask so many questions, thanks a lot for all of your help!
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Post by Intensity on Dec 6, 2005 9:02:43 GMT -5
yes i have felt weak over the past two weeks and it is frustrating as hell! ok increse protein-done, about the cardio should i go to 4 days instead of six or just start with cutting one day out and see how that goes for the next few weeks then check my weight? sorry to ask so many questions, thanks a lot for all of your help! How the diet is going muffbs2 ? As far as my suggestion for cardio, i would say do 2 cardio sessions duing the first 3 days of the week… look at your bodyweight… if you already lose 1 lbs or more just add 1 cardio session during the second part of the week! At the opposite, if you lose less than 1 lbs you can add 2 or 3 sessions during the last 4 days of the week. Mo |
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muffbs2
Novice Bodybuilder
Posts: 37
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Post by muffbs2 on Dec 6, 2005 18:36:41 GMT -5
diet is going fine just crusin with it i am so use to it by now. i will definately give the cardio issue a try. will let you know how it goes. thanks again, later!
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muffbs2
Novice Bodybuilder
Posts: 37
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Post by muffbs2 on Dec 18, 2005 19:31:22 GMT -5
ok so i got a new job at a bank. we get one hour for lunch, other than that we really don't get breaks such as a 15 min. or anything. so i need some advice on what to do with my diet. i am thinking that i am going to have to survive on bars and protein shakes. i will use the guidelines that tim outlined for me when i started this diet, guidelines are in the first few posts, and my portein will be around 275. i am not looking forward to this i would rather be relying on actual food. just wanted to get everyones opinion of this. i am looking forward to reading the replies so let me hear them! thanks to all in advance, later!
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Post by Intensity on Dec 20, 2005 13:21:42 GMT -5
ok so i got a new job at a bank. we get one hour for lunch, other than that we really don't get breaks such as a 15 min. or anything. so i need some advice on what to do with my diet. i am thinking that i am going to have to survive on bars and protein shakes. i will use the guidelines that tim outlined for me when i started this diet, guidelines are in the first few posts, and my portein will be around 275. i am not looking forward to this i would rather be relying on actual food. just wanted to get everyones opinion of this. i am looking forward to reading the replies so let me hear them! thanks to all in advance, later! Here is some ideas if you look for protein shakes/bars substitutes (High in protein and easy to eat in 5-10 mins): - Low fat cheese - Milk - Cottage - Almond, nuts - yoghourt - Chicken, turkey sandwich - Eggs. I dont know how to say this in english, (Oeufs à la coque) You can eat them cold after have boilled them with the co*kle) |
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muffbs2
Novice Bodybuilder
Posts: 37
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Post by muffbs2 on Dec 22, 2005 19:44:47 GMT -5
would it be a bad idea to just use shakes and bars?
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Post by Intensity on Dec 28, 2005 11:29:54 GMT -5
would it be a bad idea to just use shakes and bars? If you are not in contest prep, no! Although you may find protein bars a bit expensive if you eat one each day. |
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muffbs2
Novice Bodybuilder
Posts: 37
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Post by muffbs2 on Dec 28, 2005 20:33:03 GMT -5
well i am not in contest prep. however my goal is single percent bodyfat. just out of curiousity what if i was in contest prep? if i am getting the right amt. of carbs and protein how would that make a difference. i am thinking of maybe doing a contest in the future but not right now so this will be for future reference. i am just think of the quickest way to get my meals in. we do have a kitchen, microwave and fridge but they are up stairs; as the new guy i don't know if it would be looked apon kindly if i took a break every two hours to eat. so i was thinking of the shakes and bars as being the quickest way to make sure that i get all of my meals in and the right amt. of everything.
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Post by Intensity on Dec 29, 2005 11:30:25 GMT -5
Hi muffbs2,
My opinion on this is that if you would have been in contest prep mode, protein bar would be too high in fat for you (and maybe too low in protein at a certain point of the diet). I would also question the quality of the protein in those bars! So i think that they are all right for an off season mode, but not adequate for a contest prep. And as far as protein shakes go, i think they are ok, depending on how many solid meals you eat during the day. I think that the majority of your protein must comes from solid meals... But like i said, for now, protein shakes and bars should be perfect for you.
Mo
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muffbs2
Novice Bodybuilder
Posts: 37
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Post by muffbs2 on Dec 31, 2005 17:07:47 GMT -5
here is what i am thinking my day will look like:
730 am- eggs
930- shake or bar depending on what the carb intake for the day is
1130(my scheduled lunch per work)-wheat wrap with either grilled chicken or steak and salad
130-shake or bar again depending on carb intake for the day
330-shake
530-shake
730-post workout shake shake with dex
930-shake
i will make sure that my protein is around 275 gs. per day. do you think this will allow me to reach my goal of 10% or lower bodyfat?
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Post by Intensity on Jan 4, 2006 9:59:31 GMT -5
here is what i am thinking my day will look like: 730 am- eggs 930- shake or bar depending on what the carb intake for the day is 1130(my scheduled lunch per work)-wheat wrap with either grilled chicken or steak and salad 130-shake or bar again depending on carb intake for the day 330-shake 530-shake 730-post workout shake shake with dex 930-shake i will make sure that my protein is around 275 gs. per day. do you think this will allow me to reach my goal of 10% or lower bodyfat? There is so many factors involved (weight training, genetics, metabolism, life style, etc) so it's pretty hard to say… but if you are able to adapt you diet every time you stagnate, i dont see why you wouldnt succed! If possible, i would replace a shake (aroud 3h30 or 5h30) by a solid meal. Good luck! |
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