Sorry guys, I will be back in action tomorrow and will respond to your questions!
AR's Diet Pimp! ~HOF~
Sorry guys, I will be back in action tomorrow and will respond to your questions!
Anabolic Member
take your time, we like getting our post counts up on your threads!
AR's Common Sense Ninja
Why did I let myself get so fat? Seriously..... I'm talking over 25% BF. God damn!
Anabolic Member
Just dropping a line in to say I'm still reading everything in this thread. Il be bugging you again soon...
Anabolic Member
How much wood could a wood-chuck.... Oh wait, it says diet/nutrition related.... Scratch that!
Elite-AR-Hall of Famer
if a wood chuck could chuck as much wood as a wood chuck would chuck if a wood chuck could chuck woodOriginally Posted by tbody66
~Knowledgeable Female Extraordinaire~
Scanning radio shows on a long drive the other day and heard this:
At the 45 minute mark of exercising, cortisol levels rise thus burn muscle thus raise BF. Thought interesting since I remember Phate saying something about a study done suggesting shorter cardio sessions 2x's a day was better than one long session so I wonder if this relates to cortisol rising after a certain amount of time. Food for thought. ( and I have asked Phate about this study but he is not around and I hope I am remembering what he said correctly and if not, I stand corrected)
Life is too short, so kiss slowly, laugh insanely, love truly and forgive quickly.Author Unknown
Elite-AR-Hall of Famer
but then ive also heard u dont start burning fat til after 30 mins???
Elite-AR-Hall of Famer
yeh slim i have a buddy whos also on a cut but using bodybuilding.com and the main guy on there i think whoever he is says something similar.. like i think he rates how much fat u burn or something like that during a cardio session and gives it a numerical value.. i think he said u peak at like 15-20 mins and if u go another 20 mins u only burn like 1/3 as much.. now dont quote me on exact numbers here but thats the general idea.. basically 2 x 20 mins/day is what i got out of it
Anabolic Member
Oh no, you will all get me back to being anti-cardio with all this talk!
Elite-AR-Hall of Famer
NNNNNNNNNNNNNOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOO OOOOOOOOO TBODY!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! !1
but it is an interesting topic id like to hear GBs opinion on hopefully when he comes back around he can address this as well as my post
AT THE TOP OF THE PAGE
Elite-AR-Hall of Famer
Pretty much addressed this above, I hope lol! But where'd you get the idea of adding carbs and dropping protein ? I know you're not saying that's a definite, but what even gave you that idea?
i suppose i got the idea by thinking 100g carbs everyday is rather low and i didnt think itd be maintainable to go any lower .. the fat part never occurred to me to drop prob cuz i dont consider 55g too high.. and i know how uve said in the past people eatn 400g protein per day was not necessary and possibly wasteful(not quoting u but something like that
i liked what u had to say about cardio.. currently i do 45 mins fasted in the am and have no chance at PWO cardio cuz i lift during my lunch hr.. tbody has given me a mew routine with supersets im in week 2 of that i like with high reps.. do u think a pm 20 min interval session in addition to my current 45 min fasted session would prove productive? ive been thinking if cardio isnt fasted or PWO its not very effective..
thx bro
New Member
Hey gb. A question about fasted cardio. Is there any given timeframe that this should be undertaken withn waking? if i awake and take some bcaas straight away and then head to the gym abd start cardio about an hour after waking would this be fine? ie i dont have to do cardio sooner? Also should bcaas be consumed throughout the cardio in addition to beforehand or would a pro/complex carb shake afterwards suffice?
cheers man!
AR's Diet Pimp! ~HOF~
Well, you said you were asking about this in the event you stagnate in the future, right? i.e. you're still seeing results currently? If so, don't change anything!Pretty much addressed this above, I hope lol! But where'd you get the idea of adding carbs and dropping protein ? I know you're not saying that's a definite, but what even gave you that idea?
i suppose i got the idea by thinking 100g carbs everyday is rather low and i didnt think itd be maintainable to go any lower .. the fat part never occurred to me to drop prob cuz i dont consider 55g too high.. and i know how uve said in the past people eatn 400g protein per day was not necessary and possibly wasteful(not quoting u but something like that
i liked what u had to say about cardio.. currently i do 45 mins fasted in the am and have no chance at PWO cardio cuz i lift during my lunch hr.. tbody has given me a mew routine with supersets im in week 2 of that i like with high reps.. do u think a pm 20 min interval session in addition to my current 45 min fasted session would prove productive? ive been thinking if cardio isnt fasted or PWO its not very effective..
thx bro
No, I wouldn't lower carbs more than 100g - depending on how often you eat them. In other words, carb cycling... I ate 110g carbs for 3 days... and then zero grams of (starchy) carbs for 3 days... with a single carb up day. Are you eating 100g every day? That is another change that could be implemented if so.
Hey dawg, there's no set timeframe per se, however i'd do it as soon as possible simply to be able to fit my meals in throughout the day. i.e. on my fasted cardio days, I am already 1 meal behind schedule due to not having the preworkout meal... so if I putz around the house for a while in the morning, i'm just prolonging my first meal... and subsequent meals.
What you said above is fine... I take my BCAA's, leave the house, do my cardio and that's it. I don't bother with BCAA's intra-cardio, not necessary. I eat a pro/oats shake right after.
Pissing Excellence!
NEW PLAN
5'10
180 lbs
19% BF (give or take a 1-2)
30 years old
Going to do try the leangains approach in regards to diet :
maintenance cals: 2700 cals
rest/cardio day: 1845 cals
workout day: 2245 cals
rest/cardio day: protein 270g, carbs 90g, fats 45g
cardio 5:45am (10g BCAAs)
meal 1 12:30pm 35% cals (~645 cals)
meal 2 5:30pm 35% cals (~645 cals)
(may do 2nd cardio session here)
meal 3 8:00pm 30% cals (~555 cals)
workout day: protein 270g, carbs 190g, fats 45g
meal 1 12:30pm 35% cals (~786 cals)
meal 2 5:30pm 15% cals (~336 cals)
workout 6:00pm or so (3 day fullbody workout --High intensity training with only resting btwn leg exercise sets, superset upperbody with push/pull)
meal 3 8:00pm 50% cals (~1123 cals)
what are your thoughts on this GB, thanks
Elite-AR-Hall of Famer
Well, you said you were asking about this in the event you stagnate in the future, right? i.e. you're still seeing results currently? If so, don't change anything!
No, I wouldn't lower carbs more than 100g - depending on how often you eat them. In other words, carb cycling... I ate 110g carbs for 3 days... and then zero grams of (starchy) carbs for 3 days... with a single carb up day. Are you eating 100g every day? That is another change that could be implemented if so.
i check bf every week and it has stayed the same since the sunday before christmas... now i did cheat 3 or 4 x christmas week but not at all this week.. i spoke to stem about it and he said give it another 2 weeks which is cool but if something doesnt happen by then i wanna be prepared.. actually in my diet thread i posted a sample diet change simply manipulating the macros im currently eating..
basically i eat 300gP/100gC/55gF 7 days a week and have been for 13 weeks with great results.. what i thought about doing was an idea i got from lookn at tgunz thread that base actually recommended(or i think this is what he recommended).. i lift 4 days/week so :
mon/lift/high(170g)
tue/cardio only(33g veggie only and cottage cheese)<<<-----these are carb grams
wed/lift/high(170g)
thu/cardio only(33g same as above)
fri/lift/high(170g)
sat/lift/moderate(100g)
sun/cardio only(33g same as above)
basically ill be getting the same amt carbs every 7days but have the bulk of them centered around lifting days , protein stays the same, fat stays the same, weekly cals stay the same....?????
AR's Diet Pimp! ~HOF~
^^^ love it!
Elite-AR-Hall of Famer
Good! Thatll be my plan if/when i stop losin bf^^^ love it!
AR's Diet Pimp! ~HOF~
Pretty much... I still have way less time than I used to on here, but i'm doing what I can!
Sounds good... and remember that not everything works as well for everybody... so even if this change (when implemented) doesn't produce appreciable results, there is plenty more we can change to kick things back into gear.Good! Thatll be my plan if/when i stop losin bf
Anabolic Member
GB, posting on GB's thread.... is everything right in the universe again?
Anabolic Member
Hey, we all understand there is less of you to go around since you lost all that fat, we appreciate you sharing your lean sexiness with us whenever and wherever we can get it.
Associate Member
OK Gb I have couple question for you.
1. I usually around my pre workout eat some kind of lean protein( chicken, turkey) with little a little bit of veggies and brown rice. I have read in couple articles that I should eat a fruit pre workout, is it really needed or is my brown rice enough?
2. I've had a longer break from gym , many weeks and I have used same macros. Should I change them ? I'm in my last phase of cutting btw
3. If I'm having a longer break from gym should I run my macros on maintenance when I'm bulking/cutting?
4. Is it okay that I eat most of my carbs around workout and I eat minimum carbs at morning, like 20-30 g of carbs? Those carbs come from fruits and veggies and the reason behind it is because I have only 122 g of carbs in my use.
5. I weigh up my food with my food scale and I have little notebook that came with the scale and it has different number codes for different foods. I have been using macros that my food scale gives me already for some time. Should I trust those numbers?
I read labels too
So those were the questions. Answer to them as soon as you can and ty as always
Last edited by PurpleOnes; 01-05-2012 at 08:53 AM.
Anabolic Member
bump
AR's Diet Pimp! ~HOF~
There is no 'should' or 'needed'. It wouldn't hurt, and imo would be the best time for fruit. Personally, I am eating 1/2 a banana preworkout, and 1 small apple PWO (with the rest of my food obviously). As long as you're hitting your macros, the brown rice is enough.
Well, what were the macros during the diet? Were you eating at a caloric deficit to begin with? Probably no need to change them then.2. I've had a longer break from gym , many weeks and I have used same macros. Should I change them ? I'm in my last phase of cutting btw
That's what i'd do in either case
Particularly on a cut - yes, this is exactly what I do. 3 carb meals/day - am, and pre/pwo.
I wouldn't trust it... go by the labels and what you can't get from them, use a site like livestrong.com5. I weigh up my food with my food scale and I have little notebook that came with the scale and it has different number codes for different foods. I have been using macros that my food scale gives me already for some time. Should I trust those numbers?
I read labels too
np broSo those were the questions. Answer to them as soon as you can and ty as always
Thanks buddy!!! I have been very absent as of late...
Anabolic Member
glad you had a chance to stop back by for a minute.
Elite-AR-Hall of Famer
Originally Posted by gbrice75
^^ TRT, right? What's your dosage?
LOL.. Now thats funny.. I got in this thread to ask u why i was so hungry all of a sudden and in looking thru realized id already asked u i tell u the things i did in my 20s still seems to affect me LOL...
So yeh TRT .. Dosage just got bumpd up to 240mg/week... Im in week 7 .. Startd at 150mg/week.. For 3 weeks.. Then 200mg for 3 weeks.. Now im at 240... Redundant i know just wanted to paint the pic
Once u answer this ill prob have a few more questions.. Thx bro..
figd id move this to the proper thread
Elite-AR-Hall of Famer
bump
Elite-AR-Hall of Famer
bump
Associate Member
Great thread Gbrice!!!
Here's my question. During a pre contest cutting diet is it true that some individuals will cut out ALL carbs (starchy and fiberous) one week prior to the contest?
I was told by a few that have been competing for a couple years that when doing this type of complete carb depletion during the last week that your muscles will start to look/feel flat, but, to remedy this the night before competition you should do a carb-up, and upon wakening your muscles will be full and revived....??
Have you heard of this??
AR's Diet Pimp! ~HOF~
Ok 405, NOW you've got me confused... what exactly am I answering here!?!?
Thanks buddy!
I have read contest logs and such and people definitely do this, however I don't want to paint a picture like I have experience with contest prep, because I don't. But generally, yes - depletion to get as dry as possible, and then a big carb up prior to the contest to load those muscles up.
If you can get a hold of him, you should try bouncing this off of Fireguy. In fact, he may be working on a contest prep sticky!
Elite-AR-Hall of Famer
Sorry GBOk 405, NOW you've got me confused... what exactly am I answering here!?!?
Thanks buddy!
I have read contest logs and such and people definitely do this, however I don't want to paint a picture like I have experience with contest prep, because I don't. But generally, yes - depletion to get as dry as possible, and then a big carb up prior to the contest to load those muscles up.
If you can get a hold of him, you should try bouncing this off of Fireguy. In fact, he may be working on a contest prep sticky!
AR's Diet Pimp! ~HOF~
lol ok bro, got ya!Sorry GB
While it's a relatively low dosage, it's possible that the test is making your feeding more efficient... meaning you could possibly eat more and achieve the same results. It's one of those things you have to try and then see how you respond.
Conversely, if you wanna be hardcore you could potentially eat LESS, achieve even better results without worrying about LBM loss. AAS muscle sparing properties. Again, the dose is relatively low so you would need to experiment a bit.
Elite-AR-Hall of Famer
I was hoping u were gonna say something like that!
Associate Member
Thank you for the reply. I appreciate your honesty about not having experience with this type of prep. Just a follow up question since you said you have seen logs of this type of cutting.... If all carbs are totally taken out what is the main source of energy? Do people increase fats for that week, or is that completly counter productive? Is this week nothing but protein sources??I have read contest logs and such and people definitely do this, however I don't want to paint a picture like I have experience with contest prep, because I don't. But generally, yes - depletion to get as dry as possible, and then a big carb up prior to the contest to load those muscles up.
If you can get a hold of him, you should try bouncing this off of Fireguy. In fact, he may be working on a contest prep sticky!
AR's Diet Pimp! ~HOF~
No problem!!
There is always some fat in the diet, and some carbs are present in the form of veggies, however energy is coming from a combo of dietary fat, body fat, and protein (gluconeogenesis).
Again, I want to reiterate I'm far from experienced in this area (I know YOU know, just stating this for others who might be reading). You might consider starting a thread re: contest prep dieting; some of the more seasoned guys in this area will eventually chime in.
Associate Member
Macros during my diet are now ( 250 P , 122 C , 44 F and 2265 cal).
I looked up livestrong.com but didn't liked instead I will use dailyburn.com it is really great.
So basicly added all my regural foods and copied their food labels and added them to custom foods on the site. I will soon purchase pro version of that site and then I can use daily meal planning system.
I will use my food scale only to see how many grams of particular food I will eat on certain meal.
Last edited by PurpleOnes; 01-15-2012 at 10:11 AM.
Anabolic Member
I like caloriecount.com
Member
GB, what would you choose betweeen the two for cutting:
1.reduce carbs significantly, no cardio
2. keep same calorie intake but provide a fair amount of cardio
I know people say well you burn the extra calories while doing cardio so then you just shouldnt eat them in the first place and just diet down with no cardio to get cut. Problem is, if you have some muscle mass on you, you need a certain amount of carbs just to maintain, go beyond the limit and you start loosing muscle too. I see people generaly like to keep it in the 100g of carbs mark, but i dont think a 200 pound man or a 240 pound man need the same carb intake.
AR's Diet Pimp! ~HOF~
Neither tbh. I'd reduce calories significantly but not to the point of starvation, and would mix in plenty of cardio. I've always been a fan of slightly higher calories + cardio vs a severe caloric deficit and no cardio (or worse, WITH cardio). Cardio has multiple benefits which we've discussed here hundreds of times, so I won't go into it now.
I would agree that a 200lb male and a 240lb male generally won't have the same caloric needs; carbs aren't necessarily the factor.
A person with a relatively significant (15% plus) amount of bodyfat to lose shouldn't be overly concerned with losing muscle. This is a hugely overblown broscience myth IMO - provided calories aren't TOO low, cardio isn't TOO intense for too long and/or at the wrong time (eg fasted). When there is fat to be burned, and it's done in a healthy way, the body will burn fat. LBM loss becomes a bigger concern when there simply isn't much fat left to be burned (10% or less).
Productive Member
Can basmati rice fit into a cutting diet? Using it as a sub for brown rice
Macros are pretty close...less fat slightly more carbs
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