Originally Posted by
honda4life
Well ive been reading this forum for quite a while and Im VERY pleased with all the tremendous info on here and how helpful everyone is. Currently im trying to cut my BF percentage. I lost about 26 lbs and plateaud BUT then I learned that the scale is not a good instrument and I should worry about BF percentage instead. Im getting my Diet in check and modifying it based on the info I have recieved here. I am eating a plenty of lean protein, low fat low carbs BUT aparently NOT ENOUGH calories. I was not aware that you will burn fat by eating 2000 cals a day rather than keeping it at 1000 cals a day thinkin i was doing the right thing. I am changing my Cardio workouts to Morning on empty stomach as of now instead of end of the day. I dont have much time in my day to follow a 8 meal a day diet between work and other responsibilites BUT heres what I can do... 5 meals a day. Chicken breast is easily avail in as much as I need. grilled tilapia, almonds, brown rice, tuna in water, egg whites and spinach salad with vinegar for dressing. are the main components of my every day diet. I plan to introduce oatmeal this week as well from now on. trying to get my calories up. I dont have TONS of money either to spend on all these shakes and bars and supplements. please help me with the following questions so I can continue getting in the best shape ever.
1. I am Lactose and Whey protein shakes or bars make me SUPER sick. Do they make altenatives so I can intake good amounts of protein thru day and PWO times?
Throughout the day you should rely on real food as much as possible. PWO - look for an egg protein powder. It's obviously not going to be as fast as whey, but egg protein is an excellent source and still faster acting then alot of the alternatives.
2. I have an addiction to Almonds now and Im aware they are great for you and provide good EFA. Is there a limit as to how many a day i can eat? I easliy can eat a can of 6 OZ thru a day handful here n there when hungry.
Of course there's a limit. You're limited by your daily fat macro goal. i.e. you can only eat as much almonds as your diet will allow. If you are to get 50g fat/day, you don't want to eat all 50g in one sitting, and other meals will certainly add up, so you have to count everything.
3. how important is it to keep your heart rate at the fat loss target rate? I keep finding myself feeling like im going WAY too slow and im not sweating as much and I feel like I need to be more intense ill do 45 min straight at 148 to 155 bpm but my target rate is supposed to be 123? and I actually hurting my fat burn by working out too hard?
When are you doing cardio? AM fasted? PWO?
4. If I go to the gym early morning on empty stomach and work out. should I do just cardio? then return after work in the evening for weight lifting and more cardio? I can go to gym 2 times a day 4 days a week my schedule permits it. m,t,t,f.
2x a day is ideal IMO when it comes to cutting. am fasted cardio (in which case I answered my own question above) - I would keep it lower intensity even if you're not feeling it so much - you will risk burning LBM if you get too intense on an empty tank) then go back later for your weight session. Make sure that session is surrounded by 2 good complex carb and lean protein meals.
5. I never do much as far as really building my legs. they are proportionate to my body BUT will building my legs alot help with fat loss in all areas of the body or just the legs? I never understand the importance of legs. How will it help my cutting?
If you had to train anything at all, you'd want to train legs. Look at the size of that quadricep muscle group. It's HUGE. That means it takes a ton of energy to train, repair, and grow it. On top of that, training legs properly will help you to grow all over, not just your legs. Squats, Deadlifts, etc - these are your bread and butter.
Im 31, now im 197lbs I started at 223 8 weeks ago and im about 14% BF.
Do you know the bodyfat 8 weeks ago? Do you have pics you can post? Good job so far man!
Thank you for any help
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