I am trying to get shredded, and am currently on a 60%protein,30%carbs,10%fat diet, I am taking in 2000 calories and i am 5-10 170lbs, with 10%b.f Any suggestions on what is a better routine, caloric intake, nutrient breakdown etc.?
I appreciate any help Thanx
StevenR
Insulin is the master controller of fat storage. One way to control it is with macronutrients. Carbs are the primary insulin trigger; protein exerts a weak stimulatory effect; and fat alone has no effect. Continuous carb restriction will cause a reduction in T3 which is a key regulator of metabolic rate. This can be avoided by cycling carb intake.
The more frequently you eat the better. Maximizing meal frequency can offset catabolism that would normally be caused by calorie restriction.
Since GH is the most powerful fat-burning hormone in the body, you should maximize it. So refrain from eating carbs within 90 minutes of going to bed and make sure you dont eat carbs before or during your workouts as it will restrain GH release.
Dont do anything catabolic because it will reduce your metabolic rate. To prevent this you should have pre and post-workout protein for cardio sessions and find out how to use micronized creatine and glutamine. Do not do cardio shortly before or after you lift weights.
If you haven’t yet… look up Fat Fast on the search engine, either on the main site or for forum posts. Interesting concept there, even if you don’t want to do the FF read about “ketosis” either on t-mag or on a search engine like google
Use the Masssive Eating/Don’t Diet food combining guides and adopt Meltdown Training. You can find all this at T-mag in the archives.
Dont interrupt sleep during the first half of the night because it will cause the GH surge to be reduced or aborted. For carb counting, dont count fiber. Fiber is non-caloric and acts as a brake on insulin by slowing the release of ingested carbs into the blood stream. Gradually build up to 8-12 liters of water.
The Diet Manifesto article may also be helpful to you. Also checkout the Fat the Fire program, although Meltdown is great too as others have suggested.