Results 1 to 17 of 17

Thread: Thoughts?

Hybrid View

Previous Post Previous Post   Next Post Next Post
  1. #1
    Join Date
    Dec 2010
    Posts
    35
    Quote Originally Posted by Phate View Post
    While I agree pertaining to the durations listed, I have recently read a few studies showing that fat oxidization was shown to increase with multiple cardio sessions over a given period.

    To the OP: Since you mention low impact cardio in particular, i would assume(correct me if i'm wrong) that you have some kind of knee or pedal condition(patellar tendonitis or a fasciatis maybe?). As such I would recommend 2-3 cardio sessions/day on cardio day ranging from 20-40minutes in length depending on what you can handle.

    The optimum time for the first would be in the morning before eating(i would take 2-3g of ascorbic acid beforehand as well as 5-8g of BCAAs(instantized preferably) and the other times can be at your leisure, though after a workout would also be beneficial as long as you stay in an aerobic state(the talking test works well for this).

    Also, if you are doing full body workouts, do you incorporate continuous supersets?

    The guys here know their stuff and have given good ideas already, but i'll throw some into the mix as well.

    Meal One (8 A.M.)
    Proten Shake (37G Protein)
    Nutrition Count (Approx. 180Cal, 37G Protein, 5G carbs)
    As they stated, you need carbs before your workout, as you sleep your brain is rapidly consuming glycogen(it's primary energy source), which is why almost all breakfasted around the world are carb/sugar heavy, the brain is starved.
    -WORKOUT-

    Meal Two (10 A.M.)
    Protein Shake (37G Protein)
    Chewy or Oatmeal bar.
    Nutrition Count (Approx. 350Cal, 40G Protein, 30G carbs)
    Screw the bar, the HFCS in it is pointless for what you want, which is a high molecular weight carb source to change the osmostic pressure of your blood and force nutrients into the muscle cells. Sweet potatoes are great for this as well as brown rice(whole grain and preferably organic)
    Meal Three (12 P.M.)
    LUNCH!
    Any meal that is at Least 500-700 Calories 25% daily fat 45G protien, and 80-100G of carbs
    If the shake is whey based it will peak around 45-50 minutes after you drink it, so either add some casein to the mix or have this meal an hour after the pwo meal for optimum amino acid concentrations
    Meal Four (3 P.M.)
    Protien Shake
    150 calories 37G Protien 5G carbs

    Meal Five (6 P.M.)
    ~8oz Grilled Chicken, 1/2 Cup Brown Rice

    Meal Six (9 P.M.)
    Low fat yougart- 100 Calories 5g protien and 17g carbs
    this isn't a meal, especially before bed you need slow digesting proteins(btw i like the yogurt as it is slow digesting and contains probiotics to aid in digestion, but you need something else as well. Beef, spirulina, fish even would work well, and add some fats(fish oils preferably) to slow digestion through the night.

    I see a definite lack of phytonutrients, cofactors, and trace minerals here as well as antioxidents. Some great foods to add would be goji berries, spirulina(probably the best food on the planet IMHO), cacao(the highest levels of antioxidents, trace metals, and one of the rare carriers of PEA(phenylethylamine) which is the neuroamine that is correlated with happyness and wellbeing. Add some to your shakes(btw you DO need to cut back on the number of shakes you consume per day)
    So thats ~2200 Cal, ~200G Protein, ~160G Carbs

    So to clarify, I should wake up, take said nutrients, then cardio, then breakfast, then workout? Just a little confused since I now know I need to eat something before working out. I plan on working out 2x daily, one early morning, and one early afternoon.

    Re: Shakes, Two shakes a day would suffice? One Pre and one Post workout?

    For the PWO meal I'm a little confused on how much to eat there. As SteM mentioned above, would the 40g powdered oats added to the shake be enough to last until lunch?

    And lastly yes, I do incorporate supersets when doing full-body days.

    (I really appreciate all the help you guys have given me, making me feel VERY confident in conquering this fat loss!)

  2. #2
    Join Date
    Jun 2007
    Location
    texas
    Posts
    10,940
    Quote Originally Posted by BCBall View Post
    So to clarify, I should wake up, take said nutrients, then cardio, then breakfast, then workout? Just a little confused since I now know I need to eat something before working out. I plan on working out 2x daily, one early morning, and one early afternoon.
    yes, that would work, as far as what nutrients, i would do 2-3g of vitamin C(lowers cortisol) and 5-8g of BCAAs before cardio, then eat breakfast(btw, the powdered oats are good as they will be digested quickly so you will have some glycogen for the workout, try to limit fats in your first meal as they slow digestion.
    Re: Shakes, Two shakes a day would suffice? One Pre and one Post workout?
    That should work
    For the PWO meal I'm a little confused on how much to eat there. As SteM mentioned above, would the 40g powdered oats added to the shake be enough to last until lunch?
    In a bind the powdered oats are fine, but personally i would go with brown rice, sweet potatoes, or red potatoes, etc.. Is your shake only whey? if so like i mentioned earlier you should have a meal an hour afterwards, or you can add some casein also you could add some good fats to the meals after your PWO(fish oil preferably, but olive, rapeseed, flax etc... will work as well, this will slow digestion and help to stabilize your blood sugar levels so you 1) won't be hungry as quickly 2) won't get as much of an insulin spike which is great for increasing insulin sensitivity which will improve fat loss over time 3) will get a sustained protein breakdown to amino acids
    And lastly yes, I do incorporate supersets when doing full-body days.
    great, i love supersetting
    (I really appreciate all the help you guys have given me, making me feel VERY confident in conquering this fat loss!)
    in bold

Thread Information

Users Browsing this Thread

There are currently 1 users browsing this thread. (0 members and 1 guests)

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •