for those who find it hard to lose....here are some tips
DIET:
For some unexplainable reason...When I consume Extremely low GI foods such as lentils , white beans , etc....I look and feel a bit crappy....when I switch to medium GI like Oats , brown rice..I feel alot better and look more ripped/fuller Wierd I know...
Pwo carbs really dont make a difference I used dex , oats and honey , lentils , etc...... I find that dex is the easiest to put in a shake and just drink so I often do that or the oats and honey
I used to advocate Higher fat(esp saturated) and lower carbs....Now Im against it....1st of all sat fat is like sugar to carbs....empty carbs...kinda weighs me down and I feel a bit tired after ingesting it...but since low sat fats have been linked to low test...you need some...So If you eat alot of chicken/meat/turkey you will be getting anywhere from 15-20 grams of sat fats so thats more than enough.
As for the carbs , I think they should be kept smth like this...High pro/mod carbs/low fat , 50-30-20 , or 40/45-carbs-20
last part of the diet is calories , I went as low as 1600....My training suffered , felt crappy and didnt lose anymore fat , When I upped that....to approx 2500 things started changing , weights were getting back to normal , had more energy levels and started losing again
Weight Training:
This varies alot depending on the individual , age , drug use , etc.....
MAX-OT: This program has increased my strength , a lil muscle but mostly strength , tried it for 3 months
1 bodypart a week: Didnt do much for me , keep training like an idiot and noticed nothing
3 times a week: Doing compound exercises and olympic lifts , noticed some strength gains , not worth it
Rite now Im using this OFF SEASON WORKOUT (click on the link) Best workout so far , muscle gain , fat loss and strength gains....waiting to see when Ill platuea...
CARDIO:
-Tried Max-ot cardio , sprinting , HIT and LIC
The best thing working so far is LIC (low intensity cardio) I hate walking since I walk so much , So I use a bike , 1st thing in the morning and you can do it again 3 hours after your last pro/fat meal for another hour , Since the calories burned in a hour of biking is less than those burned while running I think it is benneficial/essential to do 2 instead of 1 Cardio session
Thats it really , Im still not at my goal (8% bf and somewhere around 180-200lbs) But I know a thing or two about this and remember everyone is different so what worked for me may or may not work for you...adjust as neccesary...hope this helps some1.
That is all
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