Yea man,
Ive been eating 6 whole eggs along with the 8oz of whites just later in the day. I dont think I could manage eating 6 whole eggs and than lifting an hr later. U KNOW?
I was just thinking about cutting out the protein powder in the AM prewrkt meal and just having “food” as my protein source. The egg whites have 26g of protein along with BCAA’S (International egg whites are ni jk)
The cost of Proteins is high man, especially the isolates. That is y I will probbaly switch back to the Opt Nutrition brand for a few. I will just watch my carbs throughout the day(Opt only has 5g/ 2 scoops. NOT TOO BAD!)
Things are going well my way, feeling good.
Hey I gotta ask. I have been eating some red potatoes on my carb ups, yamz were gettin old. I honestly feel that these hit me better and I look better after the next couple day (sometimes when I eat junk=I look and feel better) IS THIS NORMAL, OR IS THERE A REASON??
Maybe its just me but… I primarily keep mmy carb ups clean. Even my friend who does my bf and nutrition said to me, " You look real big." and that was a day after my carb up.
OOOO let me tell u this, I got the BF done after going from 2700 cal to 2600. My bf stayed the same, now this was a day after my carb up (probably shouldn’t even had done it but that was the only time she was around) I weight 197lbs, I gained 7 lbs in a carb up… HAHAHA! Thats y I looked so big.
Yeah, got by feel and test the amount of eggs/food type u can handle pre-workout. I am training in the AM religously now, to drastically reduce cortisol in the evenings promoting far better sleep and recovery.
My pre-workout meal is either 200g steak or chicken and nuts…and I dont have ANY trouble when training.
Re the carb up, it is VERY individual I feel…I DONT handle carbs well at all, but when I have a carb up meal once a week, a diry cheat “fills” me out more than a clean one ironically…I look far fuller and actually bigger haha.
Current carb ups, according to the coach Im working with, are ONE big dirty “sitting” with whatever I want/been craving…last week was a large thin crust meat lovers pizza and a timtam cornetto…yummy. I aint lean yet, so its just one sitting for now, not a day or half etc…With you, its okay, because your already lean.
I would get your bf done BEFORE the carb up, cuz u will be holding water from the carbs and it may affect the test.
Yea I get the same results afrter eating some junk in my carb up. Last one I felt and looked huge the next days after. I have been feeling great, I guess thats most important.
I am currently at the 8% mark bF wise. My goal is 5% and 185lbs. THATS THE IDEAL!!!
I def was retaining water the other day, I wanted to do it the day before my carb up but my friend wasn’t around to measure me. O well.
Things are going well and I gotta agree with you about the AM workouts, I am so tired by the end of the day I just pass out, Its great!
Well I just got outta the gym and I gotta say I probably had the best arm wrkout I have ever had in my life and also a great lite abb routine.
Found some new moves that I think will hit well.
**I gotta confess I did 2 sessions of HIIT on the stepper at my gym (12 mins each, 15 sec fast, 45 low) My legs and ass are killin me from that and my leg routine. All my routines are feeling great and everything is moving smoothly.
My one issue is protein supplement(whey iso is expensive as shit) and I really like Opt nutrition Pro Complex. Its has a good amount of protein, BCAA’s and also tastes good.
I am def getting bigger/leaner if that combo is at all possible. I am making gains. I think the addition of the HIIT had to be done, I gotta move some of this BF and get to my goal. I wa sbeaing lazy I gotta be honest (I fuckin hate cardio)
Started my carb up today, yesterday was day 5 though. I didnt wanna take a chance of burnin carb in my wrkt today so I waited (thats not bad is it??)
I just had an Allmax Iso flex shake 2 scoops
I cup Skim, 1/2 water and 2 scoops of Prima force Carb slam (Waxy Maize Starch)
DYMATIZE XPAND IS A VERY GOOD PRODUCY TOO. I FORGET WHO TOLD ME ABOUT IT BUT THANK YOU, ITS WORKING…
I finished my carb up this morning. 8AM Friday- 8 AM Saturday (24 hrs)
** I think I am very carb sensitive nowadays. This shit rips my stomach apart, nah meannnnnnnnnnnnn!!!
I was wondering of that is a sign of being full adjusted as well to the AD.
I also wanted to know if you think that doing the AD for 6 days is too long? I know i stated b4 that I don’t want to carb up on a Fri cuz i do lift so I wait till saturday. Doing it this way leaves an xtra day of HIgh Fat and High protein (typical AD). I was just wondering.
I don’t even like carbs anymore…
Well I am going to stick with the 2600 cals for a nother 3 weeks and get my bf and weight done next month. If things aren’t moving, since I am adding moderate HIIT cardio into the mix I am going to drop to 2500 cals but we shall see. I got some time.
I finished my carb up this morning. 8AM Friday- 8 AM Saturday (24 hrs)
** I think I am very carb sensitive nowadays. This shit rips my stomach apart, nah meannnnnnnnnnnnn!!!
I was wondering of that is a sign of being full adjusted as well to the AD.
I also wanted to know if you think that doing the AD for 6 days is too long? I know i stated b4 that I don’t want to carb up on a Fri cuz i do lift so I wait till saturday. Doing it this way leaves an xtra day of HIgh Fat and High protein (typical AD). I was just wondering.
I don’t even like carbs anymore…
Well I am going to stick with the 2600 cals for a nother 3 weeks and get my bf and weight done next month. If things aren’t moving, since I am adding moderate HIIT cardio into the mix I am going to drop to 2500 cals but we shall see. I got some time.
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As you get leaner a refeed becomes more important, no carbs too long and you will have trouble oxidizing BCAA’s.
I would say you can definately handle the carbs at this point and that they will aid in building muscle. Remember every pound of muscle you add burns 50 kcals a day!
Just got back from my tdy…man I am a physical wreck…no fin way to maintain the AD eating nothing but MRE’s…this sucks…re did the adjustment phase two weeks ago…after a good 48 hour carb up I am feelin good again…man that sucked. I will do some reading on what I missed and be back in the daily mix again soon hopefully…
Yo PRD,
Glad to have yu back man. Things is good.
I am becoming an animal but i’m still working on the bf reduction. Still at 8% but I am telling you I am getting bigger and leaner…
Yo,
So I am carbing up tomorrow b/c it is the 5th day of the cycle. It puts me in a tight spot cuz i got two day left to lift this week but I don’t want to wait. I should be alright. I am making good progress, PATIENCE is a virtue…
Been getting great lifts in consistently and really feeling every workout.
I actually added some white potatoes/red skinned into my carb ups. They hit me well, dont know but a few days after my carb up… watch out.
Making my tweaks here and there still, figuring out whats good for me.
I am thinking about going back to Scivation X-Tend and also looking into buyig Scivation WHey.
Good to hear tight…My lifting is getting back on track…diet is was suffering but will be back on AD Track this week. I am going to have to re do the adaptation phase…its gonna suck…especially now that I know what is coming.
I tried to re do the adaptation phase two weeks ago then re attack the diet but once again MILITARY comes first and training got in the way …it was eat CHO or starve…
But dedication pays so I am gonna dig in again get it done and I will be back on track in now time…kind of a mixed blessing because I know how great I feel once adapted to the AD…but I also know how bad it feels to BECOME adapted…man…Like a messed up joke…
Bottom line my work is making my pursuit of top physical performance diffacult…I guess the lesson I am learning is this…
If it wasnt hard everyone would do it…If everyone could do it, I would want no part of it…
Its good to be back…look forward to hearing some success stories from the group…always helps my motivation.
[quote]JMoUCF87 wrote:
laroyal wrote:
Remember every pound of muscle you add burns 50 kcals a day!
your calculations are way off, bud. Its closer to 5-6 kcal per day.[/quote]
Just to clear this up let’s take a look at what Alwyn Cosgrove said about the subject:
Thursday, September 06, 2007
How many calories does a pound of muscle burn?
Q: Once and for all - how many calories does a pound of muscle burn?
A: To be honest - it seems we really aren’t completely sure. Everyone originally thought (until recently) that is was about 50 calories per pound of muscle per day. Recently numbers have surfaced that suggest it’s closer to 10-20 calories per day. Maybe the next study will tell us that it’s only 7 calories, or it’s actually 57 calories…
In reality though - does it matter? If I told you that it was exactly 13.172 calories - what would you do differently in your fat loss training because of that information?
Here’s what we know for sure - Muscle burns calories. About 5 times as many calories as the same amount of fat does. The acquisition of muscle and the use of muscle (and the presence of muscle - even if it’s just sitting there doing nothing) all requires calories.
Muscle is metabolically active tissue – increase your muscle mass and your metabolism goes up, reduce your muscle mass and your metabolism goes down. Everyone agrees on that.
So the take home message when looking at increasing metabolism - is to focus on increasing or at least maintaining muscle. And then using as much of it as possible in your workouts.
Hey guys…just wondering. I might have to start training early in the morning. My work schedule is getting ridiculous and I cant exactly sacrifice my job for my training. Problem is that I will be lifting and then rolling into some pretty grueling cardio and calisthenics sessions. I have started taking NO Xplod for the pre work out boost I need and I cant say enough about good about it. Accept that you definatly will XPLOD if your stomach is not used to it.
I am wondering how to approach this attempt. I am thinking I might take the XPLODm, PRO shake and BCAA pre work out…however I am worried that will take away from the fat burning benefits of cardio on an empty stomach in the A.M. Anyone have any thoughts as to how to approach this?
I would suggest not doing cardio. I used to believer that cardio was a great tool to drop the fat, but have since changed my mind from results I have obtained from a coach Im working with. My current main goal is also to drop some fat but I am gained muscle at the same time and not complaining. My schedule looks like this and is working!
Day1: CHEST/BACK heavy
Day2: Metabolic work
Day3: Off
Day4: LEGS/DELTS heavy
Day5: ARMS heavy
Day6: Metabolic work
Day7: Off
I have set it up in this manner, because my legs and delts get hit during my metabolic workouts so I do slightly less volume and can afford to do them on the same day. There would be a few ways to set up you routine. The metabolic work, I use CT metabolic pairings and seems to be doing the trick and fckn me up at the same time, haha.
This been said, i have recently paid more attention to quality of food I eat, more protein, no shakes(other than post workout and befor bed)…and any vitamins I am deficient in…i.e zinc.
I would HIGHLY suggest getting your biosignature done to find what hormonal imbalances you are experiencing and believe me, you wont need any XPLOD types supps ever again, cuz you will feel great better anyway.
I decided to get mine done and am following certain protocols to fix issues I have with insulin and cortisol and have since lost 2% bf and gained muscle…started at 18% at 92.3kg and 2 weeks later Im at 16.2% at 93kg!
I definatly understand the cardio no cardi approach…unfortunatly I am military, I dont just get to say…no cardio for me. That would be nice though. Also what is METABOLIC WORK? Can you give me some ideas where to look for literature on the program you are describing. That way I might be able to set up a similar program that will fit my schedule…thanks man.
Ah, thats okay. If you have a need for cardio, then it makes sense to keep it in. i.e endurance etc.
The metabolic work is basically circuit training that involves BIG movements with highish reps that lead to lactate production, increase in GH and fat loss!
CT’s first circuit setup, from his Destroying the fat article, include exercise like Bench, Row,
Squat etc in circuit high rep fashion. BUT his latest article, called Metabolic pairing involve movements that simply involve more muscle groups at once and a greater lactact production throughout the entire body…
Eg. This is not new knowledge as such…Poliquin has been going on about relationship with fat loss and lactate production for years.
A1. Clean and Press 4-6 reps
no rest
A2. Burpess 10-12 reps
no rest
A3. Abs
rest 75 secs…complete 3-4 times, depending on fitness level.
Beleive me, this sht will make you WORK and I think it will do wonders for you with fatloss AND building endurance//fitness. Check the article out for various exercise setups etc. Article is called Stripping the fat with Metabolic Pairing.