Sorry to bug you again but I just have one more question and then I’ll be set.
Like I said I plan on doing the first 2 weeks of your get jacked fast program and then jumping into I,bodybuilder from there. Since I am only doing GJF for 2 weeks I don’t really want to get any extra supps. Right now I have some left over Anaconda, MAG-10, Surge recovery, Grow! whey, glutamine, creatine and a box of FINiBARs. Based on that, what would you suggest pre and post workout for the GJF workouts?
Thank you for your valuable time. It is definitely appreciated.
[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]
I don’t know why I didn’t think of this. I guess then just drop a few hundred calories a day or bit more and see what happens to the weight.
Oh and CT, just FYI - without looking into the calorie level of what I was eating, I was just boxing/running and drinking less sugar alcohol drinks on weekends and have dropped about 20kg in 8-9 months or so
I guess I am calculating calories now because I am trying to get rid of the last bit of weight.
Hey Thib, Was just wondering if you thought there was any REAL benefit to eating more meals per day with the same Macros…For example would you rather spread your given macros over 5 meals…or 7…does it really matter? or is it just proper macro set up, with calorie in vs calorie out kinda thing…just want to know your quick opinion…
also
you think the HABS have a shot at the cup? I say Detroit takes it…coming on strong
If your goal is to lose some fat and gain some muscle and you have your diet? peri-workout protocol down for the moment could setting up a specialization program with 2 active recovery type low intensity workouts aid in adding muscle despite the calorie deficit?
Ex:
Day 1 - Leg Specialization Workout
Day 2 - Full Body (Exercise set up in pairings, first exercise is either ratchet loading or force spectrum ramping & the second is max force to keep it towards maintaining)
Day 3 - Active Moderate intensity Recovery Cardio on bike or jogging/Off
Day 4 - Leg Specialization Workout
Day 5 - Active Moderate intensity Recovery Cardio on bike or jogging/Off
Day 6 - Full Body (same as day 2 except body part roles are switched)
Day 7 - Off
What do you think about intermittent fasting/The Warrior Diet approach?
I’ve been eating one meal a day(which is kinda split into pre and post workout (+ controlled veggie/protein)fasting for the rest of the day)) for a couple of months now and only thing I’ve noticed is increases in strength ( got the deadlift up to 420lb) and loss of body fat.
I’ve bought your Get Jacked Fast!(recently and doing the bitzkreig for 2 weeks to look good at a meeting i have in 2 weeks ) and Jeckyll&Hide in which you always reccomend eating many smaller meals. However IF I recall well, during the IBB developing process you mentioned on forums that at some point you were eating one meal a day + periworkout nutrition .
I’m starting a cut, trying to go down 10 lbs to reach 7-8% bodyfat (now at 196 12%. the avatar is fairly current (3 weeks ago) to give a picture)
How’s this for a plan to maintain muscle and also build some power during the cut:
SUNDAY:
Snatch
Bench Press
Back Squat
Hammer Curls
TUESDAY:
Clean & Jerk
Military Press from Pins
45-deg Rows from Pins
Farmers Walks
Wed morning: Cardio
THURSDAY:
Snatch
Front Squat
3-board press
wide-grip pullups
FRIDAY:
power clean
Sumo Deadlifts
Windshield wipers
Back Extensions
Saturday morning: cardio
(All the exercises are ramped at 2-4 reps)
Generally I’m doing the Anaconda protocol with only one finibar. Low carb (<40g) except sunday
So far in a week and a half I haven’t lost any weight, despite dropping calories and this workout plan. So I plan to drop calories further and next week drop the finibar from the workout protocol.
My friend suggested fasting once a week as a method to lose fat. I’m concerned that I would lose too much muscle with that method. What’s your opinion?
If sticking to a diet of only meat, fish, eggs, cheese vegetables and nuts. What kind of cardio would you suggest? Low intensity?
Also should i stay away from complexes and circuits as these could lead to a loss in muscle mass?
Thanks!
J[/quote]
During the first phase of the diet (when your body gets used to this type of nutrition) either no cardio or low-intensity. As you become used to the diet you can add an infrequent number (once or twice per week) short-duration interval session.
They shouldn’t lead to muscle loss; but they wont be as effective as lifting for strength when it comes to preserving muscle mass.
CT, I have read that caffeine can help you to lose fat by binding to fat cells and essentially preventing or minimizing insulin’s ability to ‘open up’ the fat cells for storage. First of all, is this true? And secondly, if it is true then is it also true for muscle cells? because that would pretty much negate the benefits of using caffeine to improve body comp. (p.s new to the forums)
When my body has got used to only eating meat, fish, eggs, cheese vegetables and nuts. Do you think addding in a circuit day would speed up the fat loss process?
What would you suggest peri-nutrition wise for this approach?
If sticking to a diet of only meat, fish, eggs, cheese vegetables and nuts. What kind of cardio would you suggest? Low intensity?
Also should i stay away from complexes and circuits as these could lead to a loss in muscle mass?
Thanks!
J[/quote]
During the first phase of the diet (when your body gets used to this type of nutrition) either no cardio or low-intensity. As you become used to the diet you can add an infrequent number (once or twice per week) short-duration interval session.
They shouldn’t lead to muscle loss; but they wont be as effective as lifting for strength when it comes to preserving muscle mass.[/quote]
Can you provide an example of a short interval session? Thanks!
If sticking to a diet of only meat, fish, eggs, cheese vegetables and nuts. What kind of cardio would you suggest? Low intensity?
Also should i stay away from complexes and circuits as these could lead to a loss in muscle mass?
Thanks!
J[/quote]
During the first phase of the diet (when your body gets used to this type of nutrition) either no cardio or low-intensity. As you become used to the diet you can add an infrequent number (once or twice per week) short-duration interval session.
They shouldn’t lead to muscle loss; but they wont be as effective as lifting for strength when it comes to preserving muscle mass.[/quote]
Can you provide an example of a short interval session? Thanks!
[/quote]
Really? That’s fairly basic stuff. Anyway… a short interval session is shortish in duration (12-15 minutes) with short bouts of high intensity work alternated with medium length lower intensity work. A high intensity to low intensity ratio of roughly 1:3 is a good starting point.
The following intervals are adequate:
a) 5 sec. high - 15 sec. low
b) 10 sec. high - 30 sec. low
c) 15 sec. high - 45 sec. low
d) 20 sec. high - 60 sec. low
I personally prefer options b) and c) in most cases.
[quote]King Eric wrote:
Thanks for the quick reply!
I have a couple more questions if that is okay?
When my body has got used to only eating meat, fish, eggs, cheese vegetables and nuts. Do you think addding in a circuit day would speed up the fat loss process?
What would you suggest peri-nutrition wise for this approach?
Thanks!
J
[/quote]
Yes
Prior to training: 1 scoop WORKOUT FUEL + 1 scoop Anaconda
During training: 1 scoop Anaconda + 1 scoop MAG-10
If sticking to a diet of only meat, fish, eggs, cheese vegetables and nuts. What kind of cardio would you suggest? Low intensity?
Also should i stay away from complexes and circuits as these could lead to a loss in muscle mass?
Thanks!
J[/quote]
During the first phase of the diet (when your body gets used to this type of nutrition) either no cardio or low-intensity. As you become used to the diet you can add an infrequent number (once or twice per week) short-duration interval session.
They shouldn’t lead to muscle loss; but they wont be as effective as lifting for strength when it comes to preserving muscle mass.[/quote]
Can you provide an example of a short interval session? Thanks!
[/quote]
Really? That’s fairly basic stuff. Anyway… a short interval session is shortish in duration (12-15 minutes) with short bouts of high intensity work alternated with medium length lower intensity work. A high intensity to low intensity ratio of roughly 1:3 is a good starting point.
The following intervals are adequate:
a) 5 sec. high - 15 sec. low
b) 10 sec. high - 30 sec. low
c) 15 sec. high - 45 sec. low
d) 20 sec. high - 60 sec. low
I personally prefer options b) and c) in most cases.[/quote]
I want to do short-duration interval sessions while on the IBB program. When would be the best time to do these to not interfere with gaining size? Spec. days(shoulders,back,chest)? Full body days? Immediately after workout or seperate workout all together? Thanks!
If sticking to a diet of only meat, fish, eggs, cheese vegetables and nuts. What kind of cardio would you suggest? Low intensity?
Also should i stay away from complexes and circuits as these could lead to a loss in muscle mass?
Thanks!
J[/quote]
During the first phase of the diet (when your body gets used to this type of nutrition) either no cardio or low-intensity. As you become used to the diet you can add an infrequent number (once or twice per week) short-duration interval session.
They shouldn’t lead to muscle loss; but they wont be as effective as lifting for strength when it comes to preserving muscle mass.[/quote]
Can you provide an example of a short interval session? Thanks!
[/quote]
Really? That’s fairly basic stuff. Anyway… a short interval session is shortish in duration (12-15 minutes) with short bouts of high intensity work alternated with medium length lower intensity work. A high intensity to low intensity ratio of roughly 1:3 is a good starting point.
The following intervals are adequate:
a) 5 sec. high - 15 sec. low
b) 10 sec. high - 30 sec. low
c) 15 sec. high - 45 sec. low
d) 20 sec. high - 60 sec. low
I personally prefer options b) and c) in most cases.[/quote]
I want to do short-duration interval sessions while on the IBB program. When would be the best time to do these to not interfere with gaining size? Spec. days(shoulders,back,chest)? Full body days? Immediately after workout or seperate workout all together? Thanks!
[/quote]
Some time ago i wanted to Follow the Get Jacket Programm but i hurt myself and i had to make a break
I will follow the Get Jacket Fast Transformation programm in 2 weeks.
My question is about the diet.
Is the fat intake not to low and the Protein intake too high?
I`ll think you will burn protein as engergy than fat.
if you had a deadline,what do you think is the best ‘diet’ low cal ? low carb ? or both ? and where do you stand
on the carbs are not essential ? I am pro MMA lots of cardio,and some weights
shower + drive to work (get to work around 8.20am)
Would I have another scoop of MAG-10 after my cario, if next solid meal is longer than an hour after my first scoop at 7.15am? This meal would be egg whites + whey with low fructose fruits. 60-70 minutes later
I’m currently carb cycling (2 high/3 medium /1 low and 1 control day) and aim to lose 5-6lbs of lower abdomen fat in 6 weeks or so - also doing 15-minutes steady state after weights…To much to soon? Am using the Anaconda protocol ( 2 FiniBars instead of 3)
3.Currently in my 3rd week of a testosterone cycle (as outlined in T-Nation’s 'Testosterone toolbox article - Tes + HCG + Anti estrogen)
I know this issue has been debated 100’s of time, but I’m still not understanding. All of us here working on a fat loss goal are monitoring our carb intake regularly… that being said, I completely understand the significance of having carb’s pre-workout, but I’ve read on this site that post-workout carbs are not necessary or as important. I’m reading a book by David Barr saying a rapidly absorbed carb is needed post workout, which
makes sense to me as well.
My question is can post-workout protein be optimally absorbed without an carb insulin spike? why or why not? I am heading south next week, and performing the get shredded in 6; therefore I really need to pick and chose where to throw in these 50 carbs.
) and Jeckyll&Hide in which you always reccomend eating many smaller meals. However IF I recall well, during the IBB developing process you mentioned on forums that at some point you were eating one meal a day + periworkout nutrition .