i need to lose 20lbs in a month

my daily meals(3-4 hours apart) look like this: breakfast-bowl of quacker harvest crunch with skim milk.


8oz steak with salad.


8oz chicken breast with veggies.


8oz steak with salad.


8oz chicken breast with salad.


is it okay to only have carbs in the morning? i do not lift weights anymore.i run and do calisthetics. i am going from 200(heavyweight) to 178(light heavyweight) for my match on october 6. does this diet look ok??

thats no good man
it needs work..
even tho you want to lose weight..
most of you're meals there are protein meals theres no carbs or fats..
taht aint good you will end up losing alot of muscle aswell..
which you dont want....

Too much redmeat also, Try leaner meats, More unsat fats, and whats with all the salads? Try some more balanced meals. BTW good luck losing 20lbs in one month, thats like waiting until the night before to write a term paper.

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Originally Posted by IBdmfkr

Too much redmeat also, Try leaner meats, More unsat fats, and whats with all the salads? Try some more balanced meals. BTW good luck losing 20lbs in one month, thats like waiting until the night before to write a term paper.

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my LBM is about 180lbs so i dont think it will be difficult at all. i just need to tweak my diet a bit and cut down drasticaly on my calorie intake.. i just wasnt sure if i could get away with not eating carbs after breakfast. maybe i should have a small portion of rice with my meals.

low carb? :aajack:

That diet sux read the stickies and other threads since the cutting sticky has some flaws

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Originally Posted by IronFreakX

low carb? :aajack:

That diet sux read the stickies and other threads since the cutting sticky has some flaws

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What flaws? Care to elaborate?

I know many people respond better to different stimuli, however I am curious to know what flaws you see in that approach as it's helped 100's get very lean and ripped.

~SC~

Quote:

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Originally Posted by rambo

The Cutting Primer
By rambo @anabolicreview.com

It’s about time we had a decent full length post on cutting…

Let’s get a few things straight…
1. All of the insights I’m about to provide are not person-specific. What that means is that it is a general guideline, not a bible.
2. I truly do believe that bodybuilding is 80% diet. You can lift your ass off daily, and still look horrible if you aren’t eating right.
3. You are what you eat. It’s just that simple.

The BASICS-
1.Postworkout Nutrition- I’m a firm believer that PWO nutrition is hands down the most important aspect of dieting. It is within the 15 minutes after a workout that your body is in dire need of nutrients. It is a completely anabolic state, and what you take in can be optimized to ensure maximum results. A general rule of thumb is 40-60 grams whey protein, and double the amount of whey in carbohydrates (50% dextrose/50% maltodextrin).

2. Carbs- You are **** right, carbs. In a strict cutting diet the majority of your carbs should come in the form of PWO nutrition, and the remainder in breakfast. Fibrous veggies are a staple, but keep in mind that they don’t count towards intake, as they have negligible impacts on blood sugar levels. (Exceptions: Carrots, Peas) All high glycemic carbs outside of PWO should be avoided. The best sources of low GI carbs can be found in oatmeal and brown rice, as well as yams.

3. Protein- You need tons. 1.5-2.0 grams per pound of lean bodyweight is a good general rule of thumb. You should take in a good portion of your protein in the source of real meals, avoid intaking too many shakes, as real food comes to a better benefit. The list foods with high protein bioavailability is extensive, and I will only cover a few, (Egg whites, Lean steak, Chicken breast, the list goes on forever….).

4. Fats- Guess what? You need fat to lose fat. We are talking about the granddaddy of fats, the EFA (Essential Fatty Acid). Good sources of fat are ( Flax Oil, Nuts, Salmon, Olive Oil).

5. The separation of Carbs and Fats- This is a hotly debated issue, but again, in my opinion, an important aspect nonetheless. Remember that it is often when you eat items and with what you eat them that is more important than what you are eating. A mouthful, I know, but stay with me. Remember that when you take in certain carbs, you can spike your insulin levels. If you are taking in fats when your insulin has been spiked, you are allowing the basic laws of physiology to act out, and you allow for a higher propensity for fat storage. Separation is key. The sample diet will give a good example of how to separate them.




6. Supplements-

Glutamine: Helps prevent catabolism when cutting. Best used in dosages of 10grams daily, 5 grams before cardio, 5 grams at another interval, but not after workout as it fights for absorption with the glutamine peptides in whey.
ALA/R-ALA- Gets my supplement of the day award. R-ALA is effective in lowering the spike of insulin when certain carbs are consumed. I could give you a dissertation on the stereoentisomeric properties of the R, but all you need to know is that it has been found to shuttle carbohydrates away from adipose and into myocytes. Translation: Away from fat cells, into muscle cells. It’s a supplement, however, not a miracle worker. It’s not a crutch, and won’t do anything about fat intake. ALA and R-ALA can also aid in the expedition of the ketogenic state. Remember that if you buy R-ALA that you supplement it with Biotin. Glucorell-R is prepackaged with it. If you can afford it, go for it. As far as dosage, with the R, you are looking at 1-2 pills of Glucorell R for each 30-40grams of carb intake.
Protein and Carb Shakes: I’m not going to cover protein, because even if you can’t afford it, you should sell a kidney to get some. Carb drinks are rather convenient, and companies offer pre mixed dosages, (CarboHit, Glycoload, UltraFuel). Dextrose and Maltodextrin can be bought from most supplement stores or online.

www.allsportsnutition.com

7. Cheating- Cheating is essential. Why? Remember, the body runs on homeostasis, it likes to keep balance. After eating so well after a week, your body begins to adjust, and fat loss over time will not be as rapid. The other extremely important aspect is mental sanity. So many diets crash and fail because people don’t give themselves a chance to breath. Remember, cheating is not an opportunity for you to pillage the entire mall food court. Shoot for a cheat meal, not an all out binge. A fast food value meal can be 2,000 calories. Eat that 3 times on one day, and you’ve consumed 6,000 calories. And that’s not good in any case.

8. Cardio- Cardio and cutting usually go hand in hand. I won't go into specifics about length, other than cardio shouldn't be excessive. 45 minutes to one hour daily should be sufficient, and should be performed on an empty stomach.




Sample Diet:
Note: This is a sample diet for a 200 pound gentleman who is wishing to cut. We can assume his BF to be around 15%. This diet will NOT work for you if those criteria don’t apply to you; however it is easy to customize the below diet to take in account your own statistics. It is the principles that are applicable.. I am not going to post the total amount of calories, only the carb, protein and fat macros for the whole day.


Meal 1:
Lean Protein, 1/2 cup oatmeal

Meal 2:
Protein shake/Lean Protein (2 tbsp flax

Meal 3:
Veggies, Lean Protein

Workout

Meal 4:
PWO Nutrition

Meal 5:
Veggies, Lean Protein, 1/2 cup rice or oatmeal.

Meal 6:
Shake with Flax

That turns into approximately 300 grams protein, 130 grams Carbs, and 50 grams of fat.

*Reminder: This is a PRIMER. It’s not mean to be comprehensive.





Here comes the fun part: Question and Answer….

Q: What about dairy?
A: If you don’t mind a soft look, fat free cottage cheese is an excellent caseinate source, but as for milks- way too much processed sugar. NO.

Q: Should I do a keto diet?
A: Unless you are morbidly obese, or would like to drag your wilted muscles behind you, stay away from keto. Again, that’s my opinion. You can see my previous posts for my anti-keto ranting.

Q: What about cycling carb intake?
A: Obviously on non workout days you will be without a shake, so you will be auto-cycling. It works well that way.

Q: Is sodium an issue?
A: Outside of the bloating issue, or if you have high cholesterol, no.

Q. How do I make my meals not taste like cardboard?
A. Be creative. Mix in some sugar free jam or splenda in your oats, some hot sauce or soy sauce on your meats, or pick up some sugar free ketchup.

Q. I don’t like old fashioned oats. Can I eat the pre mixed oats with fruit?
A. No. Be a man. Those mixes have ridiculous amounts of sugar.

Q. What about fruit?
A: Fruit replenishes glycogen stores in the liver, and in my opinion, is not to be a staple of a strict cutting diet, with a few exceptions.

Q: Can I eat steak while cutting?
A: Definitely. Make sure it’s a leaner cut.

And with this post I take a sabbatical. I’d like to thank ~Swolecat~ for his influence, and to thank all of you who may have indirectly annoyed me enough to result in this elongated post. If I missed anything, or am horribly wrong on anything, feel free to PM me, and I will edit it in. Best of luck, and remember…

“Obsessed is a the word that lazy people use for dedicated.”


Happy Holidays,

Rambo

* This was edited to reflect a few changes, and change the title to UN official, as was my original intent :)

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1-The PWO nutrition part: you do not need dextrose unless you are using slin or have activity later on

2-Avoiding saturated fats like the plague which are actually very much needed

3-Glutamine pre-cardio is pretty much useless

4-Meal 3 is a protein only meal

It is good...but not optimal :)

when you are talking about 1/2 cup oatmeal do you mean befor cooking ? thanks im also tuning up my diet

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Originally Posted by IronFreakX

1-The PWO nutrition part: you do not need dextrose unless you are using slin or have activity later on

2-Avoiding saturated fats like the plague which are actually very much needed

3-Glutamine pre-cardio is pretty much useless

4-Meal 3 is a protein only meal

It is good...but not optimal :)

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Can't say I agree with not needing dextrose, that's for sure. I've transformed 100's using dextrose pwo w/out slin, including myself. :)

Sat fats are good, but should not comprise the majority of the diet. Protein only I would add fats too, yes, but glutamine pre-cardio a lot of people do use and it most certainly would not hurt.

Anyhow, I thought there was something very wrong you were going to point out.

~SC~

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Originally Posted by SwoleCat

Can't say I agree with not needing dextrose, that's for sure. I've transformed 100's using dextrose pwo w/out slin, including myself. :)

Sat fats are good, but should not comprise the majority of the diet. Protein only I would add fats too, yes, but glutamine pre-cardio a lot of people do use and it most certainly would not hurt.

Anyhow, I thought there was something very wrong you were going to point out.

~SC~

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are'nt saturated fats the bad ones? i thought mono and poly-unsaturated were the good ones.

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Originally Posted by SwoleCat

Can't say I agree with not needing dextrose, that's for sure. I've transformed 100's using dextrose pwo w/out slin, including myself. :)

Sat fats are good, but should not comprise the majority of the diet. Protein only I would add fats too, yes, but glutamine pre-cardio a lot of people do use and it most certainly would not hurt.

Anyhow, I thought there was something very wrong you were going to point out.

~SC~

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I sometimes use Dex without slin too , for reasons :)

I like to keep the sat fat ratio 1:1:1 with poly/mono or 50% sat and 25% for both depends on wut im doing really..glutamine is useless pre-cardio it will be turned into glycogen via glyconeogenisis...people worry way too much bout am cardio being catabolic..its going to be for only 40 mins average and the intensity is low..and the 5 grams wont a make a difference really what matters is your Diet and the rest of ur eating , rest and training program

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Originally Posted by IronFreakX

glutamine is useless pre-cardio it will be turned into glycogen via glyconeogenisis.

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Never heard that myself, but do what fits ya! :)

~SC~

hey swole. instead of no carbs should i throw a bit(half a cup cooked) of brown rice into my meals?

I wouldn't do that for all of my meals while cutting, no, but if you find you can cut with carbs in every meal and you just reduce calories then you could. I cannot do that personally.

~SC~

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Originally Posted by SwoleCat

I wouldn't do that for all of my meals while cutting, no, but if you find you can cut with carbs in every meal and you just reduce calories then you could. I cannot do that personally.

~SC~

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is it normal too feel overly lethargic while on a low carb diet? maybe i could have the rice with the afternoon meal. so the i would only be having the carbs twice a day. i also take udo's oil twice a day to get my fats. are canned smoked oysters a heathy enough source of fats?

yea its normal to feel lathargic, i do. i would have carbs only pwo and ppwo.

cardio in morning with pro\fat after you should have no trouble losing

Quote:

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Originally Posted by SwoleCat

What flaws? Care to elaborate?

I know many people respond better to different stimuli, however I am curious to know what flaws you see in that approach as it's helped 100's get very lean and ripped.

~SC~

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word