I would watch the PB due to the carbs. The fat in PB is great for you. Make sure your going with a Natty PB though. Best net is walnuts and almonds…
Hey Tight, Where did you find the routine your using? I might want to give that a try. I feel I am plenty fat adapted now and am going to start dropping my cal levels and get serious about cutting.
This is it boys…the cycle of truth…I have cut some serious weight before( Wrestled alot prior to the military) and it sucked. Hopefully this will be much more bearable. If any one has any words of advice that might not have been mentioned here please hit me with the wisdom. Also starting monday I am going to post a diet log as well as training routine for you guys to critique me on.
Does anyone have some ideas for food that has a decent amount of fat in it with a low amount of carbs? I’ve been eating a lot of hard boiled eggs, tuna, sausage links, walnuts, and avocados.
[quote]Muggz wrote:
Does anyone have some ideas for food that has a decent amount of fat in it with a low amount of carbs? I’ve been eating a lot of hard boiled eggs, tuna, sausage links, walnuts, and avocados.[/quote]
Steak, Steak, Steak and More Steak…
The Key for the AD is RED meat; being loaded with all different types of goodies it’s understandable why.
Just keep the Good Fats flowing which sshould handle alot, and do blood work with your doc every once in a while to keep an eye on things…
Yo PRD,
I found it on T-Nation. It’s CT’S Fat Destroying workout, its an article.
I just started my cutting. Dropped 500 cals. I am going to stick with this along with the lfting routine. I was thinking about possibly doing one extra day of steady state cardio (morning-pre breakfast 45 mins, inlcine 12% at 3.0 speed) U think it’s too much? Let me know…
I’m going to post my new meal plan too. CARB UP TOMORROW-KEEPING IT CLEAN- I SWEAR!
Kashi cereal, oatmeal, yams, brown rice, beans,some fruit, and skim milk.
Be back lata.
Yo Muggz and also PRD make sure ur using fish oils.
[quote]tightslick1 wrote:
Yo PRD,
I found it on T-Nation. It’s CT’S Fat Destroying workout, its an article.
I just started my cutting. Dropped 500 cals. I am going to stick with this along with the lfting routine. I was thinking about possibly doing one extra day of steady state cardio (morning-pre breakfast 45 mins, inlcine 12% at 3.0 speed) U think it’s too much? Let me know…
I’m going to post my new meal plan too. CARB UP TOMORROW-KEEPING IT CLEAN- I SWEAR!
Kashi cereal, oatmeal, yams, brown rice, beans,some fruit, and skim milk.
Be back lata.
Yo Muggz and also PRD make sure ur using fish oils. [/quote]
i think you should have some BCAA’s prior to the morning steady state cardio or else you’re liable to lose a lottt of muscle. Probably not worth it even if you’re looking to drop fat
Tight, I will find the CT routine…thanks…NY…I have to do alot of cardio in the A.M. Its work related so I have no choice in the matter. How can I maximize the fat loss and minimize the catabolism at the same time?
Going to start the cut on monday
Going 16xbw
with a 60Pro 40Fat split and around 20gram CHO a day. What do you guys think? I am not going to count the carb Cals because that adds up to a whopping 80Cals…so I am just going to subtract 80 from my total and use the 60/40 split. What do ya think?
[quote]laroyal wrote:
If you really have to burn extra kcals do gpp work NO STEADY STATE CARDIO.
[/quote]
Great post.
I don’t personally have anything against steady state cardio,but I do think far too many people do far too much of it.
I don’t blame them,the general public has been fed this stuff for years-that the more cardio you do the better.
Unfortunately,still too much emphasis is placed on frequency with intensity and recovery overlooked.
I am a Gym Instructor/Personal Trainer and it frustrates me that many members still focus on clocking up a certain number of kilometres or minutes on a treadmill rather than thinking about how their body is responding and what their goals are.
(Even worse is some people trying to lose weight who obsessively watch the calorie counter on a cardio machine until they rack up a certain number,thinking ‘Well,I’ve burned off that Mars bar I ate earlier’)
Unbelievably,these people are not always newbies,but often experienced gym-goers who are pretty well-read on fitness (and worryingly,qualified fitness professionals who shall remain nameless)
I have consulted bodybuilders with around 11/12% bodyfat (Maybe not ideal for a cut bodybuilder,but still slimmer than your average Joe) trying to add significant mass while simultaneously drastically cutting carbs and doing about 4/5 hours of cardio a week!
Some of these guys were actually running 30+ kilometres a week,some racking up 10-15k in a day!
Needless to say,their progress stalled.
Also some women who spend almost 90 mins total on as many as 4 different cardio machines,with hardly breaking a sweat! some while reading a novel!
I try to educate these people,I try to drum it into their heads that unless they are training for a specific race or endurance event they are wasting their time!
Some will listen,some I will take up as a client,but sadly,many will try and then revert back to their old ways,because they are still hypnotised by those numbers on the machine…
‘…just one more Kilometre,Just 5 more minutes,just 100 calories more…’
They remind me of a hamster on a wheel,they are moving,but not getting anywhere…
I want to grab a book on HIIT and smack them across the face with it.
I have been doing sprinting using the Tabata Protocol (which you mentioned) for a couple of months,and have seen gains in overall fitness,including VO2 max,recovery,fat loss,sprinting pace,and often overlooked is the fact that intense cardio increases vascularity…more valuable to a bodybuilder than a light jog!
Having said that,I like a steady state cross training session (Rower/Cross-Trainer/Bike,no set routine,mix it up) once evey week or two just for a change and to focus on endurance,as I am not naturally built for endurance.
sometimes I’ll take a break from the Intervals and just do steady state for a while or some hill/gradient work,like many respected coaches,I believe that everything works,to a certain degree,but it only works for so long…
I’ve lost 5lbs in 3 weeks. I’m satisfied with this. The CT plan is good, although I didn’t warm up/stretch properly on Tuesday and it meant I could only do one of the circuit days & missed the heavy leg day this week (I still lost 2lbs this week). I’m going to warm up better and reduce the weight slightly so I don’t break myself again, hehe.
A bad week in the gym to be honest - I only did half of what I planned to do. So next week the goal is to complete the full plan!
A good thing was the low carb beef stew I made. Loads of beef & piles of green veggies. Very tasty & filling…yum.
Hey PRD,
The routine is on one of the pages of this forum, someone sent it to me. Your daily totals look good. I am seeing that my supplementing w/ more fish oil is helping me get to my “PRIME” cutting phase calorie totals. The cals in fish oil are alot less than the flax grans and oil. I still use Flax grans and oil but just not as much.
However I am using about 20 fish caps a day. I don’t count the cals of my broccoli,spinach, cucumber but I count the carbs after dietary fiber (it’s like >2)You look like your right on track man, I’m hoping I am too and I start to lose the bf.
Today is my carb up:
M1 8:30am-9:00am
2 cups dry oats
10oz Egg whites (international)
1 med Banana
2tbs peanut butter
2 cups skim
4 canadian bacon slices
(made some pancakes)
M2 11:30am-12am
2 cups brown rice
1 cup broccoli
6oz shrimp
2tbsp marinade/sauce
- some fruit- berries
M3 3:00-3:30pm
2 cups brown rice
1/2 cup black beans
1 cup vegies
(I may have some protein, chicken or go w/shrmp again)
*some fruit- berries
M4 6:00-6:30pm
2 Yams
8 oz chicken
M5 9:00- 9:30pm
2 cups Kashi Cereal
1 1/2 cups skim
Bed
I have to lift tomorrow so my last carb meal will be at 8:30am/or earlier Sunday (24hrs)
Hey G Star,
I agree with you 100%, last summer I dropped about 60lbs from my 230lb frame. I lost a significant amount of muscle. I cut my cals down alot and was steady state cardio everyday (30-45mins incline walk) I did get results but not what I wanted. I gained back muscle through learning proper nutrition and working out. I started using circuit training and kept/gained muscle while loseing bodyfat.
The routine i’m using now is one day HIIT and than 2 days steady state (30mins incline 12% @ 3.0spd) I was going to add one more day of the steady state (pre breakfast-empty stomach) I don’t know if its necessary now b/c i cut my cals down.
MY current AD cutting phase is
3088 cals
200g fat
262g protein
37g carbs (I don’t come close to this)
My energy levels are draging a lil and I can feel my strength in some exercise (flat DB presses) hitting a wall, i push thru.
[quote]tightslick1 wrote:
Hey G Star,
I agree with you 100%, last summer I dropped about 60lbs from my 230lb frame. I lost a significant amount of muscle. I cut my cals down alot and was steady state cardio everyday (30-45mins incline walk) I did get results but not what I wanted. I gained back muscle through learning proper nutrition and working out. I started using circuit training and kept/gained muscle while loseing bodyfat.
The routine i’m using now is one day HIIT and than 2 days steady state (30mins incline 12% @ 3.0spd) I was going to add one more day of the steady state (pre breakfast-empty stomach) I don’t know if its necessary now b/c i cut my cals down.
[/quote]
I don’t think another day of steady state is gonna help, just yet, until you feel everything has stalled. I’d add another HIIT maybe something diff. than sprinting if that’s what you’re doing. I’ve been playing basketball which is a lot of short sprints so it does the job nicely. Just throwing out the idea.
and 230 lbs?! whoa hehe
tight, if I’m reading right you carb up and train in the same time frame? I don’t know where I read it, but something/someone said to try not to train on your carb up days, something to do with you want to train throughout the week to deplete your body and then on your off days refill the storage.
It said if you train while carb loading you will burn the carbs and sugar that you are trying to restore. Like I said don’t remember how this got stuck in the mellon!
Later
g star…thanks for the input. I had a question earlier about how to minimize catabolism during steady state cardio. I have to do alot in the A.M. I am military…no choice in the matter. I need to know how to minimize muscle loss while on this diet doing several days of steady state a week.
Thanks for the feedback tight. I will make sure to post my food log and training log as often as possible. I appreciate the help everyone
Hey Braun,
Nah I dont lift on carb ups. My routine got switched around this week. I will be done with my 24 hr carb up today and will have to lift a few hrs after that. Than its back to the fats and proteins.
I went out and bout turkey sausage and turkey bacon, ill let you know how they go.
I was gonna ask do you think my carb ups are too much? TOO MANY CARBS?
Yo PRD,
I use HMB and creatine, along with BCAA’S. They may help you keep/gain muscle. I would look into some creatine mono and some BCAA’S def. The HMB was something I used when I first started my circuit routines and it helped me maintain and gain muscle.
Got my Circuit and steady state today. I’m gonna try to up some weighs due to my carb up, should have some xtra energy. I’ll be back lata…LET U KNOW!
pz
[quote]tightslick1 wrote:
Hey Braun,
Nah I dont lift on carb ups. My routine got switched around this week. I will be done with my 24 hr carb up today and will have to lift a few hrs after that. Than its back to the fats and proteins.
I went out and bout turkey sausage and turkey bacon, ill let you know how they go.
I was gonna ask do you think my carb ups are too much? TOO MANY CARBS?
[/quote]
Cool, let me know how the leaner meats go. I’m going to see how this next week goes. I’ll be adding in more fish and leaner meats to see what happens. I had a weight gain this last go around, not unhappy since I look better and my clothes are looser. It’s just disappointing if you know what I mean.
I don’t think your carb ups are to much, since most go the full 48 hours. I go short on my also, but it’s due to my last workout of the week and I don’t want to carb up for that workout and then deplete my stores.
You may want to look into a mid-week mini carb up to see if that helps, you are already lean as is this may help. I know others that are into the carb cycling, but it’s easier to just eat protein and fat, then carb on the weekend (or cheat as I like to say).
Later
So here is how things are going so far, I had a good lift yesterday after my carb up.
I increased weight on Arnold standing presses (55lbs x12), Squat 185lbs x12, DB bench press 75lbs x 15, DB deads 75 x 15, EZ bar curl 70lbs x 15, skull crushes 70lbs x 15…
I think the xtra enerfy helped!!!
I wanted break things down so far/rate the diet I guess you could say.
Energy- 8/10 there are days where I am tired, usual after my morning lifts. I am especially tired after the circuits for obv reasons.
Stamina- 9/10 Sometime in the circuits I am gassed but I am getting used to them. I have been using the Fat Destroyer wrkt for two weeks now. I am planning on an 8 week stint.
Focus- 10/10 when I am lifting thats all that I think about, next weight, next rep, hit and feel the muscle. When I am not lifting I am thinking about the next meal and my fat,carb, protein, contents… haha its wacko
Overall 7/10 I was expecting greater things from the AD. I know I am still in it early and that it takes time, like everything else w/ lifting and life. I am trying to be patient but am annoyed with the weight gain and bf% going slightly up. As I’ve posted I am starting the cutting phase. I am going to work hard and make sure the cals are precise. If I am not seeing results in a week or so I will drop the cals by 100-200, so it will be around 2800.
I think this along with leaner proteins will help the cause.
HERE IS MY MEAL PLAN TODAY.
M1
4 whole eggs
4 canadian Bacon
1 slice cheese- Colby Jack
1/2 Avocado
1 tbsp olive oil
M2
4 beef jerky links
1 cheese stick (chedder)
2 HB egg whites
M3
1 sirloin Burger
I slice Monetery Jack cheese
4 whole eggs
1 cup broccoli
1 tbsp olive oil
M4
8 oz Chicken Breast
1 cup broccoli
2 tbsp flax oil
M5
8 oz salmon
1 cup green beans
M6
8 oz 1% cottage cheese
1/4 cup walnuts
SO the totals:
Cals- 2924
Protein- 268.8g
Carbs 21.5g
FAT-200g
I went a little under the cal mark (3088), I figure out my #'s and I am allowed to have 37g of carbs. Do you think its bad that I am not having that much? Will it lead to a lack of energy due to the cal drop also? If I were to have carbs I was thinking about beans(1/2 cup black or kidney) or Ezekiel toast (1slice)…
Let me hear some insite or thoughts.
I think any cal drop of more than a hundred or two may lead to a slight energy drop. I think thats why the doc reccomends droping cals in such slight incriments. He also says that some people are able to function on less than 30G while some people find their metabolic set point near 50-100.
I think your alright dude. Just make up your cals later in the week to make sure your hitting your weekly mark. That way if your loosing weight your KNOW that your at a good cal level. Just a thought.
Yesterdays w.o was good.
Tight, I found CTs fat destroying article. Looks intense. I am going to have to modify it slightly in order to add some functional training for my line of work but it looks great.
Still having trouble counting the cals. I just dont have enough time to weigh my food our correctly.
Anyone have any suggestions?
Yo PRD,
If you can weight stuff you could always just “eyeball” it. I would day an 8 oz piece of steak is about the size of your hand and as thick as a marble notebook, 8 oz chicken palm size. 1 burger (u know), Fish ( you can probably have alil extra w/ the fats and all but 8 0z again is like hand size, 40z is palm size (more common).
I don’t really know if that helps. The only other thing I oculd recoomend but I think its too expensive and BS is but portion sized foods, they are already in an 4-8oz size and are individually wrapped. Check out a Whole sale place for this, Cosco, BJ’S,Sam’s…That may be your best bet.
Thanks for the input on my q’s. I have been noticing a slight energy decrease but I just chalked it up to the cal drop (like you said) I’ll deal. Hope ur doing alright wit ur stuff,
The CT program is great and your in and out of the gym (it would be good for you and your schedule)
ttyl
pz
I did the full 3 circuits of the CT plan today. It was hard, but enjoyable. I really worked up a sweat.
PRD - I agree with Tight. Just estimate if you have to. I have all my foods in a spreadsheet. Every time I have something new, I put the stats in there, so I just need to select the food item each time and it automatically inputs the stats. After the initial setup, it’s really quick n easy to calculate your daily totals.
Rather than weighing food each time, how about using cups/bowls to measure? Obviously you need to work out the stats for each item initially, but you only need to do it once - from then on use your ‘measuring cup/bowl’. This is what I do. Saves loads of time.
Does this make sense?
Also, I have standard stats for chicken breasts, salmon fillets, steaks, etc. Yes they will be a slightly different weight each time, but it would be far too much hassle to weigh them every time.