2hr 30 mins cardio, post nutrition cutting

[little p]

hello guys
im in cutting mode for a few weeks depending on how things go.. just a basic monday night for me now is
7.30pm-9pm boxing training doing this for charity for 7 weeks first night tonight.. it was series cardio training to be honest, the fat will burn right off as well as muscle i suppose as its high intense
i go straight to soccer at 9 from it for an hour which is a good run about.
im just wondering whats the best foods to get in after that cardio.. i had a protein shake tonight with some left over brown pasta with chicken..

some advice would be greatly appreicated

[Damienm05]

Both soccer and kick-boxing are very intense. Eat a serving of lean protein and 40-60g of complex carbs before each activity. Example: 30 minutes before you go to kick-boxing, 6 oz. chicken breast and 1 cup of brown rice and a serving of green veggies. Then on the way to soccer, have a whey protein shake with a cup of oats mixed in. Considering these activities and assuming you also lift weights, multiply your BMR by 1.8 to get your TDEE. Try to set your calories 500 below that number with protein in every meal and carbs as needed to support this active lifestyle.

[little p]

thanks damo.. had handful of wheat pasta with veg and chicken breast hour before boxing, nothing between boxing and soccer on 5 mins drive to pitch.
had protein shake after soccer so will now have that on way to soccer..
what you said about BMR and TDEE means nothing to me mate if im honest..
yea gonna start a new 7 week heavy weights programme while doing the boxing and if i stayed the same weight id be happy..
at 212lbs at min or so @6ft 2 inches.

[Damienm05]

http://forums.steroid.com/showthread...ead&highlight=

[little p]

excellent post man.. fair play to you.
gonna try get body fat this week taken of calipilars.. i have done well with body fat since last may.
280lbs -212lbs give or take.. so waiting to start my first cycle..
family say i dont need to lose anymore weight as im not looking healthy but i carry it well

[Damienm05]

Yeah, family always says that haha. It's easy to look good with clothes on but unless you have defined abs and can't "pinch an inch" anywhere, you're not lean by bodybuilding/athletic standards.

Congrats on the big loss though man. At 6'2" 212, I have to imagine you're at least 15% body fat.

[little p]

thats what i say to them, pull up the tshirt and pinch saying its fat.. haha.. the 7 weeks boxing should lower than big time i reckon. i thought i was fairly fit until i did it..