You’re welcome KraigY, whenever I see someone going down the wrong path like you were, I feel the need to help.
Looking past what has been said above, I think it would be a good idea to include some sort of horizontal pulling (rowing) exercise.
Hey boss, I agree with you all the way. I think before a morning energy system workout that someone should either take in some carbohydrate and protein or at least a big dose of whey protein so that your body does not catabolise too much muscle protein for glucose. I just wonder how much you can get away with for maximum effect. I remember seeing in Lyle Macdonald’s book “The Ketogenic Diet”, where he gave some numbers on how many carbs to eat per number of reps per workout. I’m going to look for it and see if I can find something that gives a ballpark on reps per TUT which could relate to how much protein, carbs, or pro/carb mix to eat pre-sprinting.
I wonder how much protein would be lost in a fasted state doing ESW? Would it even be that much of a difference? I will say one thing, I do not like how I feel sprinting in a fasted state. It seems like the lactic acid builds up faster and I can’t go long at all.
Nice idea but i thought most of it was way too “cookie cutter” as they say.
my top ten goes on a different tangent:
-Drop calories just under maintenance (generally by around 250-500cals)
-Eat protein (good starting point is a gram per pound of bodyweight)
-Have small frequent meals
-Minimise saturated fats intake and make sure to include unsaturated fats in your diet
-Avoid high glycemic carbohydrates (baring post workout)
-Eat heaps of fibrous, colourful vegetables that are low in calories and carbohydrates
-Do weight training
-Keep your cardio sessions intense, prefering to add more sessions as opposed to increasing the length of the current sessions [This is very debatable and am interested in opinions]
-Keep a food log and training diary
-Train for progress. Don?t stagnate at your current level, push yourself with performance orientated goals not weight loss goals based on a scale. Results will come faster.
Quote:
The ONLY rule for fat loss:
“Energy out must exceed energy in”.
well then dont eat and you should get ripped! What i think you mean is this THE ONLY RULE FOR WEIGHT LOSS
i’ll keep my muscle thanks all the same. I’ve worked to hard for what little i have.
Alcohol use/non-use should be stressed.
14.foods to avoid:
Protein
Fatty meats
Just curious why. When dieting down, steaks are a staple in my diet for dinner. A nice sirloin steak with steamed veggies is a great P + F meal. I agree that we should limit our intake of sat fats, but do not eliminate all sat fats. Plus steak is full of vitamins and minerals.
Boss- What would you recommend for a pre AM anaerobic cardio meal? Would you rather see a couple of scoops of grow or oatmeal before or a couple of scoops of Surge after?
Katphan- Good point about alcohol as I am still feeling the effects of over consumption from new years eve.
Half-Life- What I meant was to choose good lean cuts of red meat like sirloin. I am a carnivore and would never take that pleasure away.
Whetu,
I agree. I think more frequent shorter cardio sessions are better than infreguent longer ones. Nothing beats doing HIIT twice/day even if its for 10-15 min/session. I got down to 6% bodyfat this way when I was cutting during the summer.
Randman
100% agree with short, intense sessions frequent hiit/sprint sessions as opposed to long drawn out cardio
I want to respond to “why not eggs instead of protein powder no brainer” My opinion is they’re high in bad fat so by eliminating yokes, you’re left with only 3.5 gms of protein in 1 egg. If your a big guy, thats alot of eggs. If you are dieting, the yokes need to go. Also, they’re a little high in sodium. 6-8 meals a day with 2-3 of them being a powder suppliment your ok.
luv2lift, hi, there!!! Welcome to T-Mag. (grin)
I have a homework assignment for you. Type in “yolks” (without the quotes, of course) in the search engine on the left of the screen and click on Perform Search, which will search the forums for threads where eggs (whites & yolks specifically) were discussed. It may give you a different perspective.
Personally, I’m an advocate of higher fat diets. The EPA/DHA eggs you get in a healthfood store have tremendous health benefits (all in the yolks).
Looking forward to getting together with you at Starbucks next week! Get your PM capability turned on, too, while you’re at it. Look for the Edit Profile hyperlink which is on the main forum screen.
15 Rules For Fat Loss
-
Do 15-20 min anaerobic cardio in the AM on off days (Tues, Thurs, and Sat).
Run, Bike, Row, Jump Rope, Heavy Bag, ( Sprint 15 sec Jog 90 sec ), -
Eat Breakfast (Oatmeal and a protein shake)
-
Increase protein intake to 1 - 1.5 grams per pound of LBM
-
Lower carb intake below 100g and eat very little simple carbs after 3:00pm
-
Lift at least 3x per week concentrating on the big Heavy Lower rep lifts, Bodyweight and Olympic Lifts.
a) Bench Press
b) Dead lift
c) Pull Up
d) Squat
e) Power Snatch
f) Dips
g) Chins
h) Bent Row
i) Hang Cleans -
Increase good fat intake and supplement with Fish Oils and Flax Oils
-
Do 15-30 Min of cardio after lifting (Jog, Swim, Bike, Row)
-
Keep a food log and keep caloric intake 500 calories below maintenance to take advantage of caloric deficit.
Macro Breakdown and Caloric Target Calculations using LBM.
(Example) 245 lbs. X .78 (22% Body Fat) = 191 lbs. Lean Body Mass
Protein: 1.5 x 191 = 287 grams X 4 = 1148 CALORIES 47%
Carbs: .42 x 191 = 80 grams X 4 = 320 CALORIES 13%
Fat: .57 x 191 = 108 grams X 9 = 972 CALORIES 40%
= 2,440 TOTAL TARGET CALORIC INTAKE
This Calculation should put you at 500 calories below maintanence which should equal around a week fat loss.
Carb calculation excluding post workout shake.
Re-Calculate every couple of weeks to compensate for Fat loss !
-
Eat 6 small meals a day using P+C and P+F rule.
-
Drink 15 ? 20 Glasses of water daily
-
Drink a Post workout shake (consume half prior to AM cardio and half after)
-
Foods to Eat
Protein Foods:
Fish (salmon, tuna, cod) , Eggs, Chicken breast , Cottage cheese, Milk protein isolates, Whey protein isolates, Lean red meat
Carbohydrate Foods:
Vegetables, Mixed beans, Low glycemic index fruits, Oatmeal/oat bran, Mixed grain bread, Small amounts of protein-enriched pasta
Fat Foods:
Flax oil, EPA/DHA (Fish Oils), Olive oil, Raw Mixed nuts (no peanuts)
- Drink 15-20 glasses of water per day
14.foods to avoid:
Protein:
Fatty meats
Fatty dairy foods
Most lunch meat
Whole milk
A lot of soy
Carbohydrate foods to avoid:
Regular bread
Sugar added foods
Most cereals
Soda
Fruit juice
Bagels
Fruit bars
Candy
Fat foods to avoid:
Margarine
Vegetable oil
Corn oil
Heated or fried oils in general
- There is no difference between the way a male and female should train to increase lean muscle mass and decrease body fat.
KraigY
Whetu- I agree with everything you said including the shorter more intense cardio sessions.