I’m not looking for too much detail, but what have you been eating lately. Last I knew, you were rotating between free range chicken, wild salmon, grass-fed steak, with spinach. I think you were also eating low fat yogurt with berries?
The reason I’m asking is because I added some of the foods you mentioned several months ago and it helped me a lot. I was looking to see if you have any new recommendations for me to try.
I’ve been eating:
hempshakes: raw organic hempseed blended with fruit and greens powder.
wild cod
antibiotic free lean steaks or chicken stir fried with kale, carrots, and onions in butter or EV coconut oil
full-fat dairy products
omega 3 eggs
GROW
Flameout/FA3
ANACONDA/MAG-10
organic dried figs
raw organic cacao beans
raw organic cashews
raw organic walnuts
Nutiva Hemp Protein 50/50(one of my new favorites)(similar to greens powder but more protein)
[quote]nickh2308 wrote:
CT - from your experience, what has been the most productive way in determining the calorie needs of an invidiual for fat loss?
I find this hard in working out how many calories to consume a day for the most effective weight loss as there are so many different methods calculating the BMR and different suggestions on how much of a calorie deficit to create. Thanks mate.[/quote]
No BMR estimation formula is accurate. It gives you your ‘‘theoretical’’ BMR and rarely is even remotely accurate. Not to mention that it doesn’t take into account daily activity level.
What I recommend is this:
For a week eat '‘normally’ (like you always do)
Record EVERYTHING you eat (and drink if said drink has any calories)
By recording I mean, the exact quantity too
Record your bodyweight at the beginning of the week and at the end (both taken in the morning on a empty stomach)
Calculate how many calories, protein, carbs, fat you eat on average (this will require some work… find a book or website about caloric values of food and calculate the numbers of what you noted in your journal)
If your weight stayed stable during the week it is fairly accurate to assume that the number of calories you ate on average represents your maintenance level.
If you lost a small amount of weight (1-2lbs) it is slightly below your daily need.
etc.[/quote]
Christian what about the using the Katch-McArdle formula (BMR based on lean body weight)found at the below
website which takes into account activity level, lean body mass, would this be a good starting point too?
"- Calculate how many calories, protein, carbs, fat you eat on average (this will require some work… find a book or website about caloric values of food and calculate the numbers of what you noted in your journal) !
[quote]nickh2308 wrote:
CT - from your experience, what has been the most productive way in determining the calorie needs of an invidiual for fat loss?
I find this hard in working out how many calories to consume a day for the most effective weight loss as there are so many different methods calculating the BMR and different suggestions on how much of a calorie deficit to create. Thanks mate.[/quote]
No BMR estimation formula is accurate. It gives you your ‘‘theoretical’’ BMR and rarely is even remotely accurate. Not to mention that it doesn’t take into account daily activity level.
What I recommend is this:
For a week eat '‘normally’ (like you always do)
Record EVERYTHING you eat (and drink if said drink has any calories)
By recording I mean, the exact quantity too
Record your bodyweight at the beginning of the week and at the end (both taken in the morning on a empty stomach)
Calculate how many calories, protein, carbs, fat you eat on average (this will require some work… find a book or website about caloric values of food and calculate the numbers of what you noted in your journal)
If your weight stayed stable during the week it is fairly accurate to assume that the number of calories you ate on average represents your maintenance level.
If you lost a small amount of weight (1-2lbs) it is slightly below your daily need.
etc.[/quote]
Christian what about the using the Katch-McArdle formula (BMR based on lean body weight)found at the below
website which takes into account activity level, lean body mass, would this be a good starting point too?
Thib.
Start off by saying great site. I am very interested on the I,BODYBUILDER workout. Im a little confused. I know its set up on different phases. as in:
PHASE 1 â?? Shoulders
PHASE 2 â?? Back
PHASE 3 â?? Legs
PHASE 4 â?? Chest
PHASE 5 â?? Transition
My only question is,…lets say phase 1 shoudlers. would a person stay on that phase for a few weeks and only that phase. i was getting confused clicking on the different phases then i would scroll down and click on days. ive leveled off on gains and think this protcol would be great. im 5,9 188lbs…and stuck…it seems like. im a newbie to this site. i was just trying to understand this well before i get ur program going. I know this isnt the right place to be asking…but im not a memeber yet for the coaching section of the I,BODYBUILDER…want to get a better understanding before i go that route…
Really hope this question is not a repeat, I’ve been through the entire thread to try and make sure it is a reasonably new question, i read a couple of similar questions so I apologise if this is time waster.
What would be your recommendations regarding solid food carbs, types of carb (complex, simple etc.)that could be used in paraworkout nutrition. I understand shakes provide faster absorption, but theoretically what would be the closest things in terms of solid foods? Whole grain for steady release or white carbs (even sugary foods) for spiking insulin?
The reason I ask this question is that paraworkout nutrition has significant positive effect on my gains, even on a low carb fat loss system. I’m wondering how paraworkout nutrition could be manipulated to help provide satiety (and some delicous pasta or bread etc.) while dieting.
Really hope this question is not a repeat, I’ve been through the entire thread to try and make sure it is a reasonably new question, i read a couple of similar questions so I apologise if this is time waster.
What would be your recommendations regarding solid food carbs, types of carb (complex, simple etc.)that could be used in paraworkout nutrition. I understand shakes provide faster absorption, but theoretically what would be the closest things in terms of solid foods? Whole grain for steady release or white carbs (even sugary foods) for spiking insulin?
The reason I ask this question is that paraworkout nutrition has significant positive effect on my gains, even on a low carb fat loss system. I’m wondering how paraworkout nutrition could be manipulated to help provide satiety (and some delicous pasta or bread etc.) while dieting.
Thanks for your time, I really appreciate it.
[/quote]
Honestly there is no way of duplicating the effect of the Anaconda peri-workout protocol with regular food. Not only because of speed of absorption (although it is part of it) but also because:
Real food is harder to digest. During digestion up to 70% of the blood volume is sent to the digestive system. This means that you will have less blood sent to the muscles, thus less oxygen and nutrients. It will lower your energy and work capacity.
The protocol is not only about carbs and protein. It includes a lot of other supplements that enhance work capacity, hydration and recovery.
So I really can’t give you an approach that would give similar results.
Really hope this question is not a repeat, I’ve been through the entire thread to try and make sure it is a reasonably new question, i read a couple of similar questions so I apologise if this is time waster.
What would be your recommendations regarding solid food carbs, types of carb (complex, simple etc.)that could be used in paraworkout nutrition. I understand shakes provide faster absorption, but theoretically what would be the closest things in terms of solid foods? Whole grain for steady release or white carbs (even sugary foods) for spiking insulin?
The reason I ask this question is that paraworkout nutrition has significant positive effect on my gains, even on a low carb fat loss system. I’m wondering how paraworkout nutrition could be manipulated to help provide satiety (and some delicous pasta or bread etc.) while dieting.
Thanks for your time, I really appreciate it.
[/quote]
Honestly there is no way of duplicating the effect of the Anaconda peri-workout protocol with regular food. Not only because of speed of absorption (although it is part of it) but also because:
Real food is harder to digest. During digestion up to 70% of the blood volume is sent to the digestive system. This means that you will have less blood sent to the muscles, thus less oxygen and nutrients. It will lower your energy and work capacity.
The protocol is not only about carbs and protein. It includes a lot of other supplements that enhance work capacity, hydration and recovery.
So I really can’t give you an approach that would give similar results.
[/quote]
Ok. Thanks for the reply. One follow up question if you don’t mind: I know you’ve said you can’t give an approach that would give similar results, but would you expect that consuming 50g of white carbs (for example)45mins prior to a workout would sabotage a low carb fat loss effort or have anobolic or at least LBM conserving effects. Again, not expecting the same effects, but considering it as positive or negative in the overall scheme.
Thanks for your initial reply and I hope I’m not troubling you with this follow up. I totally understand if you feel this question is asking for a one size fits all solution or if it is repeating itself.
I have managed to lose fat all over my body in considerable amounts and am more muscular and leaner than I have ever been but throughout this entire transfomation my lower back fat refuses to budge. I have visible abs and am begininning to see some seperation in muscle groups. I’ve tried a ketogenic diet, anabolic diet and am now carb cycling which has by far produced the best results for me. I am getting progressively stronger, putting on size and leaning out everywhere but the lower back region.
I feel stuck, any suggestions for this problem area would be greatly appreciated!
I’ve been inactive physically for about 3-5 months(was training constantly for 2-3 years before my break) and put on some fat and my conditioning has suffered tremendously. I was looking at doing the Get Jacked program and using the Anaconda Protocol at the same time, but eating 2 bars and lowering to 1 if I stop losing weight. I had a few questions regarding your thoughts on this.
Is using the protocol with this program a bad idea? Not too worried if it’s not the most optimal for the protocol itself, getting more for later isn’t an issue.
Should I follow the meal plan as is and add in the protocol or should I make some alterations?
I’ve got a few strength goals in mind that I’m planning on hitting before the weather clears up completely, but after that I’m planning on getting into beach mode(or in my case, river mode).
After reading today’s article, I started looking back at a few of the metabolic type workouts I’ve seen on here before.
One I have written down for future use was your War-Room Strategies workout.
I was wondering, based on your current knowledge, if would you make any adjustments to this program or if you would recommend an entirely different approach to the training for fat-loss??
CT- what are your thoughts about tracking HR for clients while doing cardio?
I don’t really use it to gauge their intensity, for myself or my clients, typically. IMO, nutrition and weights play such a crucial role for fat loss, assuming they are doing some HIIT and regular intervals, I don’t get too specific with wanting their HR in a certain zone.
What do you think is the minimum number of days per week that should be dedicated to heavy lifting to retain muscle while in a fat loss phase?
[/quote]
It depends on the program you are on, how hard you train, what other type of physical work do you do, your training experience, etc.
But IN GENERAL I would say a MINIMUM of two sessions per week.
CT quick question. If some is an intermediate lifter and say in the 20-23% body fat range and looking to diet down to around 12-15% body fat, all things included ( diet, training all in check ) would there be a difference in either one of these approaches ( say over 6 months or longer )?
Approach 1) Take body weight x12 ( or what ever method someone may use ) and as bodyweight drops adjust calories and macros based upon your new weight, and repeat the process till desired weight or body fat%.
Approach 2) Pick target body weight and set calories based upon that weight with no adjustments ( example if someone was 250 pounds and wanted to be 220, just eat calorie intake of someone who is 220 pounds ).
What do you think is the minimum number of days per week that should be dedicated to heavy lifting to retain muscle while in a fat loss phase?
[/quote]
It depends on the program you are on, how hard you train, what other type of physical work do you do, your training experience, etc.
But IN GENERAL I would say a MINIMUM of two sessions per week.[/quote]
Thanks a lot for the quick reply Christian.
I’ve got a follow up question if you don’t mind.
I’ve been on a fat loss program for about a month now (the whole program last 6 weeks) and am not overly excited with the results so far. In the past I have done about a month of your get jacked fast program and had better results within the first two weeks than with a month of following this new program. I was thinking of doing the first 2 weeks of your get jacked fast program (along with the diet recommended in GJF) in place of the last 2 weeks of the current program I’m doing to get really lean and then hopping into I-bodybuilder to start gaining mass. Do you think this is a good idea or would this not be as effective since I’ve already been reducing my calories for about a month?
What do you think is the minimum number of days per week that should be dedicated to heavy lifting to retain muscle while in a fat loss phase?
[/quote]
It depends on the program you are on, how hard you train, what other type of physical work do you do, your training experience, etc.
But IN GENERAL I would say a MINIMUM of two sessions per week.[/quote]
Thanks a lot for the quick reply Christian.
I’ve got a follow up question if you don’t mind.
I’ve been on a fat loss program for about a month now (the whole program last 6 weeks) and am not overly excited with the results so far. In the past I have done about a month of your get jacked fast program and had better results within the first two weeks than with a month of following this new program. I was thinking of doing the first 2 weeks of your get jacked fast program (along with the diet recommended in GJF) in place of the last 2 weeks of the current program I’m doing to get really lean and then hopping into I-bodybuilder to start gaining mass. Do you think this is a good idea or would this not be as effective since I’ve already been reducing my calories for about a month?[/quote]
The program alone should allow you to resume your fat loss. but just in case I would eat above maintenance for the upcoming two days before starting the new program and diet.
