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I'm down to 9% bf. I have a solid diet, not perfect, but I was wondering what's the fastest way to get down to 7%?
More cardio, or just tighten the diet up?
More cardio, or just tighten the diet up?
Stay/Get Back In Shape.... Vol 2.0
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Originally Posted by ShadyKay NT
I would do HIIT...mainly sprints. If you have a football field near where you live, just sprint the enitre 100yds 10 times.
So it would go...sprint 100 (90-95% effort)...walk back the 100 yds...
Rinse and repeat for 10 sets...boom! Proteinz everywhere.
If you really want to beast though, use a parachute during the sprints (like I do it)
HIIT, I feel is the best for burning fat while keeping muscle.
thanks for this suggestion. i was only doing sprints of 15seconds (basically 100m) full speed seven times as a beginner stage ...might as well run the whole field now
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Aim for 16hours fasting. Meaning.. that starts whatever time you have your last meal of the day. If you want to eat at 3pm, stop at 11pm tonight.
Might be difficult first day. Try easing into it. Drink water with lemon juice, coffee with sweeter (small amount of cream) and tea!
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Do you guys drink protein shakes before or after your workout?
club29
Banned
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going into a catabolic state from not eating frequently enough
would you mind posting articles that back up your claim that fasting has dietary benefits?
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hey fam, whats your folks opinion on this ?
http://www.gnc.com/produc...d=3523715&cp=3703232
i liked the taste and been rocking with it with the trial size , bought the 3 lb size today . Hesitant on GNC products but I wanted to hear others opinions.
http://www.gnc.com/produc...d=3523715&cp=3703232
i liked the taste and been rocking with it with the trial size , bought the 3 lb size today . Hesitant on GNC products but I wanted to hear others opinions.
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I do a scoop before and a scoop with dextrose after
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Increased insulin sensitivity, better fat mobilization, increased awareness and focus, less hassle in the morning, and increased flexibility in diet is counterproductive? For who? The guy that wants to get big beyond belief? Sure. The mother that has 2 kids and a full time job? Not at all. IF isn't a panacea for all health and dietary problems, but simply changing meal frequency does help make health a more attainable goal for those without ideal schedules.
Check out the research that Martin Berkhan has commented on: http://www.leangains.com/search/label/Research
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alright thanks
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Before is totally useless. If at all, do it after.
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http://www.streetdirector...hen_to_take_protein.html
Protein before workout is not useless
Protein before workout is not useless
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Pre-workout: 15g whey protein & 30-40g of dextrose
Intra-workout: 15g of Xtend (BCAA's)
Post-workout: 40g whey protein, 40g of dextrose, 5g creatine monohydrate
I'm currently cutting btw
Alex
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It depends on your body-type, but I barely do cardio when I'm cutting. I focus strictly on my diet and weight training.
I would suggest calculating your maintenance calories and subtracting between 500-1000 calories. 500 below your maintenance level should help you lose 1-1.5lbs per week and reduce your body fat. If you're losing anything more than a pound or so a week, you run the risk of losing more muscle.
Alex
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Thats your source??
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No it's not my only source but just first one I could find on my phone at work. Laugh all you want I don't care what you do just don't give others your ignorant advice. Where's your source saying it's totally useless?
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i promote the hell out of IF because ive been doing it since august and it's the only way ive been able to maintain my weight while pretty much eating whatever i want (to a certain extent). i break from the fast here and there, depending on my social situation (breakfast with family) but for the most part, my last meal is around 9 or 10 and i'll eat around 3 or 4. regardless of research or broscience, 2000 calories over the course of a day is 2000 calories over the course of a day. i tried that 6-meals-a-day routine and it is so whack. eating just to be ferociously hungry in 2 hours. with IF, my hunger comes on gradually and i usually am more conscious of what i eat so i dont pig out on junk food or fast food. leangains.com has been a big help, and theleansaloon.com sounds like an infomercial, but he isnt selling anything except just talking about how much he loves IF. it isnt for everyone, but for my schedule and motivation, it's the easiest "diet" ive ever been on. my life has been so much better now that food revolves around me and not the other way around. fat boy jitters anyone?
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NO ROMO, but ummm judging from the dudes pic...yah, I'd take his advice
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lmao ^ agreed with j671
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I take protein before and after my workout.
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Keto here I come. Start today
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Generally speaking talk of "catabolic state" is usually just regurgitated broscience. Its the same junk as saying you need a protein shake immediately after lifting or you'll break down muscle or that you need fast absorbing carbs to funnel the protein into the muscles or that eating fruit while cutting will lead to fat gain, etc etc etc. Food consumption and body composition is merely a numbers game and food timing is not as important as people make it out to be. Yes, your body can definitely use certain nutrients at certain times of the day but a lot of the info being perpetuated by the fitness community is scientifically unsubstantiated. What difference does it make if you eat X amount of calories over 6 meals throughout the day vs. eating the same amount of calories over 1-3 meals?
IF has its benefits and its simply a lifestyle choice. One can not say for certain that IF is better than eating regularly throughout the day but at the same time you can not say that IF is bad for muscle growth or retention because this is scientifically incorrect. Personally speaking, I do IF when I can because it suits me and I find it to be convenient. Others prefer to eat regularly every 2-4 hours and they probably do it due to preference as well. I think we can all agree that the most important thing when it comes to food consumption is eating as healthy as possible over the long run. If you can accomplish this goal by dividing your meals over the course of the day then that is good. If you can accomplish this goal through IF then you are also on the right track. The reason that many people fail to eat healthy foods regularly is because there is the stigma that healthy eating is inflexible, inconvenient and and rigid and diets like IF allow for a ton of flexibility which is why many people have and continue to accomplish their fitness goals while on the IF plan.
I'm not trying to push IF on you or anyone but to say that its counter-productive and causes muscle loss is simply untrue. Like someone above said, whether you eat 2000 calories over 5 meals or over 2 meals does not matter because 2000 calories is 2000 calories.
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Ignorant advice?
The link you posted advises to take a protein supplement immediately after waking up, in between meals, before exercise, after exercise and before bed. Thats absurd. It's also a known fact in the nutrition community that the "catabolic state" that scares bodybuilders isn't what they think it is. Your muscles are not broken down from a few hours of sleep. The last thing to be broken down are muscles. The blood proteins are the proteins that are being broken down during rest, not the actin and myosin.
If you think taking a protein shake before a workout will increase protein synthesis then go right ahead, but it's more mental than it is physical. Youd be just as well off if you ate any kind of food which contains protein in any amount.
From what you posted earlier, I assume you dont add any type of carbohydrate pre-workout?
bkmac
Banned
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I just had my first real-deal leg workout today for the first time in months. My legs feel like jello, but that's fine with me. Now I just have to continue to do legs weekly.
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um well i always took friday off and lifted saturday. i was under the impression that the first carb up day you should ideally rest and allow for all the carbs to be stored not used up but i dont think it should really make a difference. just make sure to get enough carbs. get some sugars in you at the very beginning of the carb up.
as for protein before workouts.......ive heard thats even better than after workouts, although its not like you cant do both. i do a scoop of isolate w/water like 45 min before a workout if i havent had a meal in a while and i always get like 50g protein afterwards as well.
btw clen i considered that for my cut earlier but ive heard its not as good as youd expect and that ec gave better results with less sides. left ventricle hypertophy etc. doesnt sound good to me
