Hi
I would begin to lose some body fat while maintaining if not increasing muscle strength.
As a training system I’ll do the session in the gym as follows per 5 days a week(1 SD Bench, 2 Front squat, 3 High pulls + quick lats & biceps,4 Reverse Band Bench,5 trap bar):
ramp (x 3-6 reps) or wave ladders, alternating
density work with 80-90% of number 1
carries
I would understand if this basic pattern is acceptable, could it somehow be periodized in a time of 12 weeks?
Considering that I’m around 15-18% body fat I would like to know what are the latest guidelines in terms of periworkout nutrition ( using Plazma & MAG-10) and the adequate amounts of protein, fat and carbo away from the workout in the daily diet.
As far as nutrition goes, I try to keep things as simple as possible. “Surround” your workout with higher/starchy carbs or carby PWO drinks appropriately. Take whatever periworkout supp that works for you. Outside of 1-2 hours before/after workout, protein and veggies/LOW CARB ONLY.
Yeah there’s other minutia, but this really is the “big picture.” The only fixed number I worry about is total amount of daily protein. Trying to gain mass? Up carbs/cals around workout before across the board. Lose fat? Same thing, lower carbs/cals around the workout and if needed, across the board. Protein at every meal!!! You should be able to get to 10% or under by strictly following these simple directions.
Nutrition, I find, is MUCH more individualistic than training. Prescribing amount ie “grams” of carbs/protein/fat depends on so much. How much do you weigh, what are your goals, what is your %BF, how hard and how often are you training, are you an endurance athlete, how well does your body respond to carbs, and so on… such a headache.
Just find a starting point, keep an eye on the mirror and the scale once a week, and adjust, adding/subtracting calories as necessary.
I have already written few details of my starting point in terms of body composition and training plan. I think if I’ll meet difficulties in terms of fat loss i will insert a bit of low-intensity cardio 2-3 times per week, and if I’ll lose some strength , i will cut off carries and sure no cardio.
I was wondering using Plazma and MAG-10 what the best amount can be taken in periwo.
I like to drink about 100-120 grams of protein in the pre / intra / post workout
So as my carbs are almost all concentrated in the pre workout (about 100 grams).
During the rest of the day I prefer solid foods (vegetables, protein and fat).
The amount of protein throughout the day remains a doubt for me.
I think it is better to consider this quantity (in a phase of weight loss, starting with a high percentage of body fat, although with frequent and hard workouts per week) on the basis of lean body mass, to be closer to the needs of the muscles, which you want to maintain
So keeping 100 grams of protein in peri workout, how many more during the day with meals away from the workout (gr x pound of LBM?)?
[quote]lotsi81 wrote:
What have you been using for carbs?[/quote]
approximately 30 g from fruit at breakfast + pre workout (sometimes brown rice with legumes, about 90 minutes before training; other times the carbs that I find in my pre / intra workout drink, along with hydrolyzed protein).
My problem is the understanding of protein on daily base at this time.
carbohydrates, if not effectively losing fat weight, will be further reduced