Hello!
On August 31st I went to get my bodyfat taken and get put on a diet to burn fat and maintain as much muscle as possible. There's a local former pro that owns a supplement store and gives consultations so I figured I'd give him a shot. I never cared to cut before.....adding more mass was always too important and for some reason cardio scared me because I didn't want to burn any muscle whatsoever. But I knew I had some extra bulk and knew I could look much better than I did. When I found out my bf was 18% I wished I had done this a lot sooner.
I weighed 205, 18%bf w/ 168.1lbs of lean muscle
The diet he put me on consisted of:
meal 1: (8:00am) 50g protein, 50g carbs, 12g fat
meal 2: (10:00am) 50g protein, 50g carbs, 6g fat
meal 3: (12:30pm) 50g protein, 50g carbs, 12g fat
meal 4: (3:30pm) 50g protein, 50g carbs (usually post workout)
meal 5: (6:00pm)50g protein, 12g fat
meal 6: (9:00pm) 70g protein, 6g fat
protein sources: boneless, skinless chicken breast (i eat a pound a day), tuna (out of the can or with a little salsa), egg whites, ground turkey and protein powders. (i very rarely eat ground turkey)
carb sources: bananas, rice, oatmeal (no sugar), and ultra feul (post workout)
I don't eat any carbs after 4pm (meal 4)
fat sources: flax, safflower, 1 or 2 yolks
i get one cheat day a week consisting of 2 cheat meals
I'm doing cardio 5 days a week for 30-45 mins. (preferably on an empty stomach)
He kept my weight training basically the same. Monday: chest/tri Tuesday: Legs Wednesday: Back/ bi's Friday: Shoulders
3-4 exercices for each, 2 working sets per exercise
I'm also taking mulitvitamins with meals 1 and 6
vitamin C pre and post workouts
5g creatine/day
20g glutamine/day
ZMASS before bed
took ephedrine november thru january (just started it again)
just started M1T
NOW I'VE BEEN PRETTY **** CLOSE TO FOLLOWING THIS DIET PERFECTLY!
Here's the progress I've made:
9/1/03: 18.0%
10/01/03 13.5
11/01/03: 11.8
12/04/03: 10.7
01/04/04: 8.4
02/06/04: 7.9
03/20/04: 7.7
I'm down to 173 from 205, about 32lbs.....I have lost 6 pounds of muscle.
I'm happy with the progress that I've made. But the progress seems to have really slowed up. I know that fat doesn't come off as easy when you hit single digits, but from febuary to march I only lost .2% and I was really strict with the diet. If anything, I've eaten less carbs, some days getting 130-150 (my trainer says not to drop my carbs below 200).
To try and speed this up a little, I'm back on ephedrine and taking carnitine before cardio.
My trainer added a high carb day to follow or preceed my cheat day. I take in double the carbs I usually would, consisting mainly of sugars. On my last visit, he told me to do cardio twice a day a couple times a week. I've heard mixed opinions on doing extra cardio (twice a day)....some feedback on that would be great.
I do feel and look lean , although I do have some loose skin still on the tummy........WHEN DOES THAT GO AWAY!!!!
I'm trying to get my bf down to 5.5% Any help would be appreciated. I've really been busting my hump with this. Doing the work isn't the problem, if it's extra cardio I'll do it....if it's low carbs I'll do it. I'm just getting a lot of different opinions on how to do it.
The only thing I can think of that may have worked against me is over-eating on my cheat day. Or maybe because I get 150g of carbs most days instead of the 200. SOME OF YOU PROS GOTTA HELP ME OUT!
Thanks
Please note that I just started M1T 3 days ago, how might that affect things...(I was told to take this to preserve muscle, maybe even adding it)
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Originally Posted by rawzilla39
