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Can anybody help me?
I'm new to the board but have been training for 6 years, naturally,until last year. My bodyfat has risen to 19 % and I aint happy.My diet is fine and I do cardio 2-3 times weekly. Can anybody recommend something to me which will definitely work while not losing any size?
Thanx.
Stormwind
:unsure:
Just some personal experience,
take around 1.5 grams of protein per lb
1.5 grams of carbs per lb
keep fats very low
cardio 4-5 times per week at around 30 min per session
ex: i weigh 180
protein 250g
carbs 250g
fat 25g
cardio m,w,f,sat for 30 min each
sorry, lost around 10-12 lbs of bodyfat, kept same strength
also, take creatine and glutamine to aid in recovery and strength
How many meals a day do you eat?
How much water do you drink a day?
Are you using an ECA?
Whats your protein/carb/fat ratio?
How many days a week do you train?
Answer these and we can get started
definetly use ECA or NCY stack twice daily if not already
bro,
do that cardio 5 days/wk 45-60min/session, cut the carbs way back and none after 4pm. Take some kind of ECA product and keep that diet clean.
Excuse my ignorance, but what is ECA and NCY?
My meal intake is 5 times daily aiming for approx 30g of protein per serving. I'm not sure about carbs. I do eat a lot of pasta, fruit etc, although I don't know exact amounts.
Protein- 1.5 to 2g per lb of bodyweight.
Carbs- Cut out all breads and pastas. All carbs coming from oatmeal, yams, and veggies.
Fruit- If eaten, eat in the morning. Fruit has a lot of sugar in it but also has good fibre value.
Fibre- Get a shit load, at least 20g a day. Celery has no calories and is a good source. Apples are great for fibre(fruit in the morning), mix oatmeal in your protein shakes(good for fibre and excellent carbs), Last, you can pick up a fibre supp. if needed(Citrucil, Metamusil, etc.)
Fats- Get almost all fats from Flaxseed oil and olive oil. Some saturated will be in the meat you eat so don't sweat that to much.
Stay away from dairy period(Low/nonfat cottage cheese exceptional)
Find your body maintenance and lower your calories by 250-500 making sure to get meals throughout the day(6-8 prefered but 5 can do)
Up the cardio by a session.
Supps to consider:
ALA- Alpha lipoic acid, excellent for fat loss. 600mg a day.
ECA- Ephidrine, Caffeine, Asprin. takin according to directions on bottle. I cycle it 5 days on, 3 days off- some do it in weeks.
Water- 1-2 gallons a day. 1gallon minimum. If your pee isn't clear, it's time to get another glass.
I didn't know you were supposed to stay away from dairy.
Why?
because diary causes water retention, even skim milk.
Excellent post Pheedno
ECA Ephedrine 25mg, Caffein 200mg, Aspirin 325mg. Take them 3 times before meals and one time before workout as a training booster.(dont take it too late otherwise you cant sleep) Do this 2 weeks on and jump to clenbuterol for 2 weeks. Start clenbuterol with only 1 tab and each day add another tablet till you reach 8 in total. I take 10-12 cause 8 doing nothing to me anymore. If you want to burn more fat then combine clen with LT-3. You take 1 tab first 5 days then 2 tabs next five days, every five days increse the amount by adding one tablet, but dont pass 4 tabs/day then you need to decrease amount by dropping 1 tab every 5 days till you are back to 1 tab again. Dont take more than one pill at once, take them every 8 hours. You must wait at least 90 days for your next LT-3 cycle.
With the clean diet and 3-4 times/week cardio (I prefer stairmaster 30min) you will notice a big fat loss.
good Luck
Thanx guys for your help. Will let you know how I get on.