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Post by raider41 on Apr 18, 2006 23:13:53 GMT -5
when dieting down I have no problem eating very clean, I just get confused as to when i need to cycle the carbs, or if I just need to do more cardio. Right now I am 175lbs at 6'1" and by bodyfat is around the 10-11% I want to be 8% and be muscular, vascular, and healthy.
Ideally I would be 185-190 lbs at 8%.
When I begin to cycle carbs, things get tricky for me, i feel like i amlosing more muscle than anything.
Can i just step up my cardio, and leave my clean diet alone to get to 8%. And does anyone have any thoughts as to how much cardio I should be doing to attain this goal. thanks for any advice
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Post by Tim Wescott on Apr 19, 2006 5:24:41 GMT -5
raider,welcome to the board,good to have you here.
The first thing you should do in order for us to better be able to help you ,is to post a typical days eating plan that you follow.
You may not even need to cycle your carbs...........although it is a good thing to do most any time,but if we saw what you eat daily,it would be much easier to offer advice.
Thanks,and thanks for joining WOTW. #thankyou4nb#
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Post by raider41 on Apr 19, 2006 6:27:04 GMT -5
Thank you Tim.
My actual meals vary on a daily basis, but most days it goes something like this;
Meal 1 egg whites or egg beaters with oatmeal or brown rice
workout session
Meal 2 metrx rtd protein drink
Meal 3 tuna, chicken, or turkey with brown rice
Meal 4 metrx rtd protein drink
Meal 5 tuna, chicken, turkey with brown rice or pasta and veggies
Meal 6 similar to meals 3 or 5
Thats pretty much it. Sometimes I have fat free, sugar free ice cream with my kids,or a protein bar instead of a protein drink.
I usually take a redline before a.m. workout, or an ephedrine tablet.
My workout routine that I am following right is one of yours that you gave out to someone on the web
day 1 chest and bis
day 2 legs
day 4 back and traps
day 5 delts and tris
cardio most days, anywhere from 20-45 min, on day 3 sometimes 60 min
thanks for your advice
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Post by Tim Wescott on Apr 19, 2006 6:37:30 GMT -5
Thank you Tim. My actual meals vary on a daily basis, but most days it goes something like this; Meal 1 egg whites or egg beaters with oatmeal or brown rice workout session Meal 2 metrx rtd protein drink Meal 3 tuna, chicken, or turkey with brown rice Meal 4 metrx rtd protein drink Meal 5 tuna, chicken, turkey with brown rice or pasta and veggies Meal 6 similar to meals 3 or 5 Thats pretty much it. Sometimes I have fat free, sugar free ice cream with my kids,or a protein bar instead of a protein drink. I usually take a redline before a.m. workout, or an ephedrine tablet. My workout routine that I am following right is one of yours that you gave out to someone on the web day 1 chest and bis day 2 legs day 4 back and traps day 5 delts and tris cardio most days, anywhere from 20-45 min, on day 3 sometimes 60 min thanks for your advice Thanks raider.......your diet looks pretty good to me. Here`s just a few suggestions off the top of my head....I`ll most likely have more to add once I drink more coffee and wake up! ;D 1.-Make sure that your protein for the day is minimum 1 gram per pound of bodyweight.....you don`t list specific amounts of food,so look into this area first...............protein will obviously help you to retain muscle mass..you can even go to 1.5 grams per pound on low carb days. 2.-After you train,and drink your RDT shake,make sure to take in some form of carb,preferably a simple carb like dextrose..............a plain baked potato will do just fine though. Post-workout is the ideal time to eat carbs to spike insulin to help shuttle carbs and protein into the muscle cells, which are depleted from your workout. Carbs ingested at this time will be utilized very efficiently by the body for glucose and glycogen replenishment as well as repair,since the muscles are spent,they`ll soak up nutrients like a sponge. 3.-Decrease your carb intake as the day progresses. In other words,eat the majority of your daily carbs early in the day....................before training,after training,and the meal after that. No carbs late at night!!! 4.-Add in more salad and vegetables..................fiber is very impoortant when trying to lose excess bofyfat. Use vinegar ,lemon juice,or a fat-free ,low-sugar ,low cal dressing. DRink a gallon of more of water per day as a minimum amount. Other than that it looks OK to me. Read my article on carb cycling which is pinned at the top of the Nutrition Forum. |
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Post by raider41 on Apr 19, 2006 18:50:00 GMT -5
Tim,
thanks much for your input, I've already implemented your carb advice, and will and have not had any after my 3rd meal of the day.
I did review your carb cycling plan, as you suggested. The only question I had in terms of my diet is in going from 11% bodyfat to a goal of 8%, do I need to cycle them or just eat them earlier in the day, with say a grand total of 200 carbs.
I have and will continue to incorporate all of your suggestions into my program.
Also do you feel there is a maximum of cardio, HIIT or not, that one should in the course of a week
much thanks again
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Post by Tim Wescott on Apr 19, 2006 19:10:59 GMT -5
Tim, thanks much for your input, I've already implemented your carb advice, and will and have not had any after my 3rd meal of the day. I did review your carb cycling plan, as you suggested. The only question I had in terms of my diet is in going from 11% bodyfat to a goal of 8%, do I need to cycle them or just eat them earlier in the day, with say a grand total of 200 carbs. I have and will continue to incorporate all of your suggestions into my program. Also do you feel there is a maximum of cardio, HIIT or not, that one should in the course of a week much thanks again I would start out by just eating them early in the day......if/when you get stuck at a fat burning plateau,then begin cycling them. For a guy with your already low bodyfat %,I would advise walking on a inclined treadmill 4-5 days a week immediately after training or on off days..........depending on your schedule. I also advise doing no cardio on leg day. As I alluded to above,best to start off slow,then you`ll have weapons to use,rather than to use them first,get stuck,and have to lower your food and calorie intake drastically to continue progressing........or have to increase cardio dramatically. |
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Post by Tim Wescott on Apr 19, 2006 19:21:41 GMT -5
Oh yeah,I forgot.........do 2 days at 45 minutes,and the other 2-3 days at 30 minutes......this gives you some room to modify things if you need to.
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Post by raider41 on Apr 20, 2006 6:52:40 GMT -5
thanks again.
I will let you know my results
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