Free Diet advice by Narkissos & Novastepp: Intro to Performance Nutrition 101

[Narkissos]

over 50 fat bloke needs help to loose weight ,running out of ideas
my medication i am on is as follows
1. bendroflumethiazde 2.5 mg blood/p
2.candesartan 16mg blood/p
3.atorvastaitin 40mg colesterol
4.levothyroxine 200 micograms over active pituitary gland
5. glucosamine & chondroitin 500mg + 400mg x 3 4knee's
I am 5'8'' 240lbs 50''chest 46''belly 25%bf i have been training hard since xmas have been eating clean 4months only loss 7lbs in the first 3 weeks but cant move any more can you help
train 5 days a week weights and cardio HIT 30mins or 45min low if knees are sore?
Well what you think looking to cut stats 51yrs,242lbs,24% bf

This is the performance nutrition thread...

I'll take a crack at it however.

8.00porridge, whey protien,udo oil 504 cal,21f,35carbs,43,pro

How much of your carb count for this meal is sugar?

Too much fat...listed.

10.30 tin tuna, mayo,,tea 137 cl 4f 3c ,22p

Decent.

How is the fat amount so low w/ mayo being used?

Where're the carbs coming from in this meal?

12.30 chicken breast,cup b rice,cup green veg ,600cls,17f,45c,63p

Too much protein, too much fat.

2.30 plain yogurt,grapes, 77cal,2,10c 6 p

Not a real 'meal'.. or a viable 'snack'.

Not a decent pre-training meal by any stretch.

train 6.00 pm pwo protien drink plus dextro 50g 306 cal,3f,32c,37p

I'm not too keen on the use of high-GI carbs for people with high bodyfat percentages.

Regardless of insulin sensitivity being higher pwo... you still most likely have impaired glucose tolerance.

So.. i'd drop the dex, and consume a moderate GI carb instead.

7.00 chicken,potato,mixed veg,udo oil 667cal,20f ,62c ,60p

Too much protein, too many carbs, too much fat at one sitting.

9.00,protien drink cal 202,3f,4c,37p

bleh.

totals cals 2500, 70g f , 194g carbs, 268g pro

25% fats, 30% carbs, 44% pro

Calories too high... Shoot for 2100.

Your macros are spread all over the place.

Some meals you lump a lot of protein in.

Some a lot of fat.

Some.. not enough kcals.

etc.

is this OK looking to cut now

No.

review: http://forums.steroid.com/showthread.php?t=75729

-CNS

[Fat Bloke]

OK Thanks will read up more , cut cals back to 2100 , how much fat do you think i need?
what would say is a good pre workout meal please ?
will drop dextro

[THEGOLDPRO]

well i have changed my diet up, been eating small meals every few hours, stopped eating junk food and crap, been eating alot of tuna,chicken, rice, veggies, low fat yogurt and the such. and started pounding cardio more, so hopefully ill slim down a bit. im down to 220 from about 240.

[novastepp]

well i have changed my diet up, been eating small meals every few hours, stopped eating junk food and crap, been eating alot of tuna,chicken, rice, veggies, low fat yogurt and the such. and started pounding cardio more, so hopefully ill slim down a bit. im down to 220 from about 240.

so are you currently supplementing any fats into your diet or are you sticking with a pro/carb approach?

do you have an updated dietary approach that you could post?

I'm just looking for more input from members who are attempting to try this approach.

[THEGOLDPRO]

so are you currently supplementing any fats into your diet or are you sticking with a pro/carb approach?

do you have an updated dietary approach that you could post?

I'm just looking for more input from members who are attempting to try this approach.

well i have been doing a basically low carbs/fat/saturated fat, but high in protein.

When i wake up ill eat a small breakfast of lowfat yougurt, and a few hard boiled eggs and sometimes a bagel with low fat cream cheese.. then a few hours later ill have a protein bar, then ill eat lunch usually a sandwich, then a few hours later another small snack such as yogurt. then ill eat dinner such as chicken, rice, spinich/tuna/ more hard boiled eggs. then usualy another yogurt or 2 before bed. also when im done with a hard work out ill drink a protein shake at the gym.

it all sounds mundane and boring which it is, but im slimming up pretty good so far, and my roomate has been doing the same diet for roughly 4 months with NO cardio or gym what so ever, and has lost 50 pounds. he was like 265 and hes down to 215 right now. i have since got him into the gym and he is still seeing good progress.

[novastepp]

well i have been doing a basically low carbs/fat/saturated fat, but high in protein.

protein isn't the only macros you need in a good diet though. some use higher fats, myself and Nark use higher carbs, and this thread is centered around those benefits.


When i wake up ill eat a small breakfast of lowfat yougurt, and a few hard boiled eggs and sometimes a bagel with low fat cream cheese.. then a few hours later ill have a protein bar, then ill eat lunch usually a sandwich, then a few hours later another small snack such as yogurt. then ill eat dinner such as chicken, rice, spinich/tuna/ more hard boiled eggs. then usualy another yogurt or 2 before bed. also when im done with a hard work out ill drink a protein shake at the gym.

you are grossly under eating man. you really need to figure your daily caloric intake and cut at those levels. you are losing any of that quality muscle you worked so vigorously to put on. When you take the time to plan a diet its results will come back to you 10-fold. But it's up to you.

it all sounds mundane and boring which it is, but im slimming up pretty good so far, and my roomate has been doing the same diet for roughly 4 months with NO cardio or gym what so ever, and has lost 50 pounds. he was like 265 and hes down to 215 right now. i have since got him into the gym and he is still seeing good progress.

dieting can be boring. but if you are doing appropriate cardio and weight lifting. you NEED a solid diet.

[THEGOLDPRO]

dieting can be boring. but if you are doing appropriate cardio and weight lifting. you NEED a solid diet.

well please feel free to tell me what else i should be adding to my diet to make sure i eat an approprite amount of food, and what i should actually be eating. thanks a ton for the help.

[ChuckLee]

Great new avy Nova

[novastepp]

Great new avy Nova

oh man, i use this picture for everything. I can't believe I haven't had it up here for longer.

[ChuckLee]

oh man, i use this picture for everything. I can't believe I haven't had it up here for longer.

He looks at the top of his form there

[novastepp]

Here is a sample dietary approach I have assimilated, very simple, but it is explained.

Chicken breast 8 oz= 240cals, 8g fat, 0g carbs, 42g pro.
Sweet potato 5oz= 132cals, 0g fat, 30g carbs, 3.5g pro.

Meal total= 372cals, 8g fat, 30g carbs, 45.5g protein

((*7))= 2604cals, 56g fat, 210g carbs, 318g protein.

Point of this simplification is that it is calculated based on my LBM. I have nearly 200lbs of lean body mass, which translates into roughly 2,329 calories a day. Using an activity multiplier, I have respectfully ended with a daily calorie expenditure of about 2500-2600.

Granted some of my daily choices will change, but they change in regard to the same macro values. For instance, if I decided to have a half-cup of oats instead of the sweet potato, that would land me 150calories, 3g of fat, 27g of carbs, and 5g of protein. This keeps my macros nearly identical to those outlined in the example. Also, I may choose to have two cans of light tuna instead of chicken. The tuna will yield me 300calories, 3g of fat, 0g of carbs, and 50g of protein. Again, this keeps me right around those macros given in the example.

The above example also does not take into account my PWO offering. My PWO offering will generally take the place of one of the 7 meals, so differences are minimal. I generally have a PWO meal consisting of about 400 calories, of strictly protein and carbs; about 45g of protein and about 45g of carbs.

Now for those of you who want to follow in a similar pattern I am copying one of Nark’s previous posts about how to calculate your caloric needs based on your LBM.

The Katch-McArdle formula calculates BMR based on lean body weight.

BMR:
BMR (men and women) = 370 + (21.6 X lean mass in kg)

Then, using the BMR, TDEE is calculated using the activity multiplier:

Activity Multiplier:

Sedentary = BMR X 1.2 (little or no exercise, desk job)
Lightly active = BMR X 1.375 (light exercise/sports 1-3 days/wk)
Mod. active = BMR X 1.55 (moderate exercise/sports 3-5 days/wk)
Very active = BMR X 1.725 (hard exercise/sports 6-7 days/wk)
Extr. active = BMR X 1.9 (hard daily exercise/sports & physical job or 2X day training)

Also, this example does not include any subsequent carb cycling. In the even that fat loss slows, one may decide to lower their calories and move closer to a caloric deficit. However I myself find it more beneficial to manipulate my carbohydrate numbers. I will post another example diet showing how I prefer to cycle my carbs, and subsequently my daily caloric numbers. Keeping your body in a dynamic environment through dietary manipulation, cardio, and weight training is the best way to change your body composition for the good.

[novastepp]

Here is a sample dietary approach I have assimilated, very simple, but it is explained.

Chicken breast 8 oz= 240cals, 8g fat, 0g carbs, 42g pro.
Sweet potato 5oz= 132cals, 0g fat, 30g carbs, 3.5g pro.

Meal total= 372cals, 8g fat, 30g carbs, 45.5g protein

((*7))= 2604cals, 56g fat, 210g carbs, 318g protein.

Point of this simplification is that it is calculated based on my LBM. I have nearly 200lbs of lean body mass, which translates into roughly 2,329 calories a day. Using an activity multiplier, I have respectfully ended with a daily calorie expenditure of about 2500-2600.

Granted some of my daily choices will change, but they change in regard to the same macro values. For instance, if I decided to have a half-cup of oats instead of the sweet potato, that would land me 150calories, 3g of fat, 27g of carbs, and 5g of protein. This keeps my macros nearly identical to those outlined in the example. Also, I may choose to have two cans of light tuna instead of chicken. The tuna will yield me 300calories, 3g of fat, 0g of carbs, and 50g of protein. Again, this keeps me right around those macros given in the example.

The above example also does not take into account my PWO offering. My PWO offering will generally take the place of one of the 7 meals, so differences are minimal. I generally have a PWO meal consisting of about 400 calories, of strictly protein and carbs; about 45g of protein and about 45g of carbs.

Now for those of you who want to follow in a similar pattern I am copying one of Nark’s previous posts about how to calculate your caloric needs based on your LBM.

The Katch-McArdle formula calculates BMR based on lean body weight.

BMR:
BMR (men and women) = 370 + (21.6 X lean mass in kg)

Then, using the BMR, TDEE is calculated using the activity multiplier:

Activity Multiplier:

Sedentary = BMR X 1.2 (little or no exercise, desk job)
Lightly active = BMR X 1.375 (light exercise/sports 1-3 days/wk)
Mod. active = BMR X 1.55 (moderate exercise/sports 3-5 days/wk)
Very active = BMR X 1.725 (hard exercise/sports 6-7 days/wk)
Extr. active = BMR X 1.9 (hard daily exercise/sports & physical job or 2X day training)

Also, this example does not include any subsequent carb cycling. In the even that fat loss slows, one may decide to lower their calories and move closer to a caloric deficit. However I myself find it more beneficial to manipulate my carbohydrate numbers. I will post another example diet showing how I prefer to cycle my carbs, and subsequently my daily caloric numbers. Keeping your body in a dynamic environment through dietary manipulation, cardio, and weight training is the best way to change your body composition for the good.

8 years ago, and this diet post is one of my best.

[novastepp]

to the top

[abbot138]

Ok, quick question for Nark, I have been reading up on your diet views and I have only one question. I know you are a big proponent of adequate carbs and low fat while cutting. The problem Im seeing with this is the random bits of fat that are in most carb sources, i.e. oatmeal has 2.5 grams in every 1/2 cup. So should I assume that you cut back on the oats when cutting and make use of other slow-digesting carb sources, such as yams, legumes, veggies, brown rice, etc...?

[novastepp]

Ok, quick question for Nark, I have been reading up on your diet views and I have only one question. I know you are a big proponent of adequate carbs and low fat while cutting. The problem Im seeing with this is the random bits of fat that are in most carb sources, i.e. oatmeal has 2.5 grams in every 1/2 cup. So should I assume that you cut back on the oats when cutting and make use of other slow-digesting carb sources, such as yams, legumes, veggies, brown rice, etc...?

i will forward your question to Nark, and I'm going tp put my $.02 in. The fat supplied by the carbs is minimal and is only going to aid in digestion. Plus 1.5g or whatever is minimal and should be added into your macros, but it isn't much to worry about. If you are relying on oats, you are ok. In a few previous posts, Nark explains why he thinks potatoes are better, and him and I use sweet potatoes as a primary carb source while cutting. Again, I am forwarding him your question.

[abbot138]

i will forward your question to Nark, and I'm going tp put my $.02 in. The fat supplied by the carbs is minimal and is only going to aid in digestion. Plus 1.5g or whatever is minimal and should be added into your macros, but it isn't much to worry about. If you are relying on oats, you are ok. In a few previous posts, Nark explains why he thinks potatoes are better, and him and I use sweet potatoes as a primary carb source while cutting. Again, I am forwarding him your question.

Oh no thats fine man, I didnt realize that you both subscribe to the low fat cutting method. I trust your word just as much as his. Thanks for all your guys help, i gotta say its pretty cool what you are both doing, quite a service to the site, it is greatly appreciated....So what happened to Nark?

[abbot138]

I lied. 2 questions. Here is what my splits/cardio will look like during cutting, what would my activity multiplier be?

Lift- M,T,Th,Sat (about 75min sessions)
Cardio- M,W,Th,F,Sat,Sun (45min steady-state or 25min HIIT)

[novastepp]

I lied. 2 questions. Here is what my splits/cardio will look like during cutting, what would my activity multiplier be?

Lift- M,T,Th,Sat (about 75min sessions)
Cardio- M,W,Th,F,Sat,Sun (45min steady-state or 25min HIIT)

use 1.725-1.9 as your multiplier. keeping muscle is priority number one. when you can find your appropriate maintenance calorie levels then you can manipulate your carbs, and cardio and reduce overall body fat.

[alphadog]

i was thinking cutting but i am now thinking lean bulking here is where i am at for dieting, what do i need to change/add to do a lean bulk?

__________________CALORIES-FAT-CARBS-PROTIEN

MEAL 1
6 egg whites 100-1-2-24
1/2 cup oats 150-2.5-27-5
canadian bacon 60-1.5-1-11

total: 310-5-30-40

WORKOUT

MEAL 2
whey pro amino shake 200-1-0-45
4oz. chicken grilled 80-1-0-17
3/4 cup black beans 150-1-25-9

total: 430-3-25-71

MEAL 3
4oz. steak 180-7-0-23
sweet potato 120-0-26-2

total: 300-7-26-25

MEAL 4
6oz. chicken grilled 160-2-0-34
3/4 cup black beans 150-1-25-9

total: 310-3-25-43

MEAL 5
6oz. tuna w/ light mayo 215-7-0-45
3/4 cup black beans 150-1-25-9

total: 365-8-25-54

MEAL 6
whey pro amino shake 200-1-0-45
peanut butter w/celery 200-16-7-7

total: 400-17-7-52

CALS-FAT-CARBS-PROTIEN
DAILY TOTAL: 2115-43-138-285

[novastepp]

i was thinking cutting but i am now thinking lean bulking here is where i am at for dieting, what do i need to change/add to do a lean bulk?

about 1,000 calories. you aren't even eating enough to cut. based on your stats (6'1" 180 12%bf) I put you right on the 3000 calorie mark, for a lean bulk.

__________________CALORIES-FAT-CARBS-PROTIEN

MEAL 1
6 egg whites 100-1-2-24
1/2 cup oats 150-2.5-27-5
canadian bacon 60-1.5-1-11

total: 310-5-30-40

WORKOUT

MEAL 2
whey pro amino shake 200-1-0-45
4oz. chicken grilled 80-1-0-17
3/4 cup black beans 150-1-25-9

total: 430-3-25-71

MEAL 3
4oz. steak 180-7-0-23
sweet potato 120-0-26-2

total: 300-7-26-25

MEAL 4
6oz. chicken grilled 160-2-0-34
3/4 cup black beans 150-1-25-9

total: 310-3-25-43

MEAL 5
6oz. tuna w/ light mayo 215-7-0-45
3/4 cup black beans 150-1-25-9

total: 365-8-25-54

MEAL 6
whey pro amino shake 200-1-0-45
peanut butter w/celery 200-16-7-7

total: 400-17-7-52

CALS-FAT-CARBS-PROTIEN
DAILY TOTAL: 2115-43-138-285

you need to add carbs and subsequently your other macros should rise a little. If you like sweet potatoes I would use them over beans in your meals. Personally I have seen the best success in my diets when eating mainly sweet potatoes. I would reevaluate your diet based around a 3000 calorie diet.

That puts you around 500cals every meal if you are having 6 a day. give or take a few grams, but around 45 grams of carbs and protein in every meal. adding in the fat that is usually included with the lean meat at those amounts, is usually about 8-12g, adding roughly another 100cals. That is general, so re-evaluate your choices, and post up a new diet when you're ready.

[xpijeonx]

I have a question about entering into this type of "lifestyle".

In a previous post Nark mentions the importance of being insulin sensitive for this type of program.

It was also mentioned at some point about getting your body to this point but didnt go into any depth on what to do to get there. Is there a blanket type treatment, time period or a calculation that can be used to "prime" ourselves for this?

If not I can give more info...

What are some tell tell signs we are there after this "priming" period?

[novastepp]

I have a question about entering into this type of "lifestyle".

In a previous post Nark mentions the importance of being insulin sensitive for this type of program.

It was also mentioned at some point about getting your body to this point but didnt go into any depth on what to do to get there. Is there a blanket type treatment, time period or a calculation that can be used to "prime" ourselves for this?

If not I can give more info...

What are some tell tell signs we are there after this "priming" period?

there are specific approaches that Nark uses with his clients regarding this issue. I have forwarded your question to him. I have never had to help anyone with their insulin sensitivity, so he should be the one answering this question.

[Narkissos]

I have a question about entering into this type of "lifestyle".

Cool.

In a previous post Nark mentions the importance of being insulin sensitive for this type of program.

Yep.

It was also mentioned at some point about getting your body to this point but didnt go into any depth on what to do to get there.

Insulin sensitivity is affected by body composition, dietary intake, as well as exercise intensity (and frequency to some degree... among other factors).

So, to get there: Get shredded... or relatively lean.

To do for our purposes: (in no particular order)

1. Bump fiber.

2. Add a glucose disposal agent. (chromium picolinate is my GDA or preference. Some may opt for R-ALA, avandia, or metformin)

3. Add cardio (varied intensities and durations)

4. Add high intensity training (+ volume).

5. Manipulate macronutrients (carb cycling; precede cycling with a hypocaloric carb-depleting; cycle supplemental fat in but not too high..)



^^These are the basic steps to priming.

Is there a blanket type treatment, time period or a calculation that can be used to "prime" ourselves for this?

The answer to each of the above is no.

It depends on where you're starting from.

Someone who's 6% won't have to prime for as long as someone who's at 16%.

@6%, Individuals can use a cyclic overfeed-underfeed protocol.

This is a modified prime-deplete program, whereas you'd deplete for 4 weeks and overfeed for 2-4.. or go 2 and 2, cept instead of going hypocaloric, you'd eat at maintenance for 2 weeks, and then overfeed for two.

@6%, Glucose tolerance should be high.

This obviously wouldn't be applicable to someone who's 16%.

On average it'd take 16 weeks of priming to get someone who's 16% down to sub-8%.

8% being a nice and manageable place to start.

10% being the upper limit.

What are some tell tell signs we are there after this "priming" period?

Pronounced low BG between meals is one sign.

Noticeable changes in body temp in response to food ingestion.. or missing meals (not that one should miss meals and test the response).

You 'feel' food being burnt.

Overall better digestion and assimilation etc.

-CNS

[xpijeonx]

Awesome!!!

Thanks bros, you guys are on it!

[abbot138]

Nova, Im pretty sure you are an advocate of ZERO simple carbs while cutting even PWO or Post-cardio in the morning. Is this correct? So even a couple bananas or something like that after AM fasted-cardio would be out of the question?

[novastepp]

Nova, Im pretty sure you are an advocate of ZERO simple carbs while cutting even PWO or Post-cardio in the morning. Is this correct? So even a couple bananas or something like that after AM fasted-cardio would be out of the question?

I'm not opposed to fruits at all. berries, grapefruit and others have enormous nutritional value. i just don't see a need for dextrose and other "sugars". I personally don't use fruits when striving for pure fat loss. i stick to a very easy approach for weeks at a time. however, when training hard and looking for overall athletic performance, i will use fruits.

[Narkissos]

I'm not opposed to fruits at all. berries, grapefruit and others have enormous nutritional value. i just don't see a need for dextrose and other "sugars". I personally don't use fruits when striving for pure fat loss. i stick to a very easy approach for weeks at a time. however, when training hard and looking for overall athletic performance, i will use fruits.

Good post.

-CNS

[cslade305]

Hey guys. Great thread. I don't want to inject myself in the middle of your discussion. I posted a thread seeking advice on april 25 and I hvent gotten one comment. I'm going to send you the link in a pm if that's ok. I'm on a blackberry at the moment so my computer skills are limited. I can post the originl thread here later.

[novastepp]

Hey guys. Great thread. I don't want to inject myself in the middle of your discussion. I posted a thread seeking advice on april 25 and I hvent gotten one comment. I'm going to send you the link in a pm if that's ok. I'm on a blackberry at the moment so my computer skills are limited. I can post the originl thread here later.

bring it on

[alphadog]

for lean bulking are sweet potatoes a better carb source rather than oats? oats go down easier for me

[novastepp]

for lean bulking are sweet potatoes a better carb source rather than oats? oats go down easier for me

Nark has posted information on why he prefers potatoes over oats. I myself have seen his literature and agree. So I can say that we both agree that sweet potatoes are better than oats for fat loss and performance. However, if the biggest obstacle in your diet is the decision to use oats or potatoes, your diet is solid and you should be seeing progress with either.

[Narkissos]

Nark has posted information on why he prefers potatoes over oats. I myself have seen his literature and agree. So I can say that we both agree that sweet potatoes are better than oats for fat loss and performance. However, if the biggest obstacle in your diet is the decision to use oats or potatoes, your diet is solid and you should be seeing progress with either.

Agreed on both statements... all things considered.

-CNS

[solid90062]

I was wondering if my multipliers are correct for my carb cycle cutting diet. The calories and carbs seem higher than I am used to working with.
Stats 220lbs / 19% BF / Age 34




**I typed these tables in word, but saved them into a Jpeg because they dont translate in the forums. Sorry if quoting it is inconvenient.

[novastepp]

I was wondering if my multipliers are correct for my carb cycle cutting diet. The calories and carbs seem higher than I am used to working with.
Stats 220lbs / 19% BF / Age 34



**I typed these tables in word, but saved them into a Jpeg because they dont translate in the forums. Sorry if quoting it is inconvenient.

they look good. as you use this diet more and more, you will need to alter your caloric expenditure. In the past I have found that using a lower carb day further into my fat loss (say around week 8) fueled me into even greater fat loss.

At this time you are also primed for LBM loss. So it is crucial that you amke up for lower carbs on those days if you choose to use them. For safety, i would substitute my leaner meats for beef and steak to supply extra fats and protein in place of my carbs. Myself, I even will up my protein in certain meals and cut carbs completely for a meal or two. and subsequently do cardio at some point during that carbohydrate fast.

also, you may find that every 2-3 weeks you will have a carb reload day. this differs from a higher carb day in the fact that you will presumably eat as many carbs as possible early in the day and taper down to normal levels as the day progresses. Maybe upwards of 800g of carbs at around 200lbs if you reach that point in your fat loss. This will only be beneficial as you reach a lower body fat.


For now your numbers look good, keep your cardio work up when cycling and it will also help you keep steady blood sugar levels. Every week or two weeks, you will need to reevaluate your LBM and estimate caloric needs based off of those numbers.

[solid90062]

they look good. as you use this diet more and more, you will need to alter your caloric expenditure. In the past I have found that using a lower carb day further into my fat loss (say around week 8) fueled me into even greater fat loss.

At this time you are also primed for LBM loss. So it is crucial that you amke up for lower carbs on those days if you choose to use them. For safety, i would substitute my leaner meats for beef and steak to supply extra fats and protein in place of my carbs. Myself, I even will up my protein in certain meals and cut carbs completely for a meal or two. and subsequently do cardio at some point during that carbohydrate fast.

also, you may find that every 2-3 weeks you will have a carb reload day. this differs from a higher carb day in the fact that you will presumably eat as many carbs as possible early in the day and taper down to normal levels as the day progresses. Maybe upwards of 800g of carbs at around 200lbs if you reach that point in your fat loss. This will only be beneficial as you reach a lower body fat.


For now your numbers look good, keep your cardio work up when cycling and it will also help you keep steady blood sugar levels. Every week or two weeks, you will need to reevaluate your LBM and estimate caloric needs based off of those numbers.

Should I be adding in my zero carb days now? And on which day would you suggest doing that? And what day would you suggest the carb reload day to be on? Should it follow the days after a zero carb day?
And what made you suggest my body is primed for Lean Body Mass loss? Am I under nourishing?

[novastepp]

Should I be adding in my zero carb days now? And on which day would you suggest doing that?

No no, you shouldn't use zero carb days. I meant that when you are much leaner and nearing the end of your cutter it may benefit you to eliminate them in a couple meals. You don't want to do it now. What step you need to take now is to use the diet and do your cardio. Manipulating your dietary approach as little as possible to maximize fat loss and keeping the calories high will maximize muscle retention and muscular performance.

Caloric expenditure should be highest when begging a cut. It forces your body to adjust to a simple dietary approach as you manipulate your training regimen. So, keeping your cardio high and maximizing a high protein and high carbohydrate diet allows you to preserve muscle and improve strength. It also provides energy for training and cardio, and allows your body the opportunity to dissolve non-contributory tissue (fat). Further manipulation of a diet further along in fat loss, continues this process. So it wouldn't be needed now and you should rely on your dietary approach to propel you to that fat loss level.

Journal of Sports Sciences, Optimizing Training, 2007; 25(S1): S17 – S28 EBSCOhost 1072954

[audis4]

^^

Couldn't have done it without your help

[novastepp]

^^

Couldn't have done it without your help

thanks for the kind words. You are a great example of someone who realizes what works for them and produces based off of that. You keep it simple and manage your time to provide enough time to prepare your meals and to keep progressing in your lifts. Need more people like you in this diet forum, and its nice for us since you also subscribe to the higher carb method of dieting. Plus, you are mostly responsible for your success, because you plan it out and take opinions openly. Plus you are the one stuffing your face and lifting all the weight. You will have great success with your diet.

[audis4]

thanks for the kind words. You are a great example of someone who realizes what works for them and produces based off of that. You keep it simple and manage your time to provide enough time to prepare your meals and to keep progressing in your lifts. Need more people like you in this diet forum, and its nice for us since you also subscribe to the higher carb method of dieting. Plus, you are mostly responsible for your success, because you plan it out and take opinions openly. Plus you are the one stuffing your face and lifting all the weight. You will have great success with your diet.

Honestly, I couldn't be more appreciative to you and nark for all your diet help! I would still be a fat ass if it weren't for you guys/this forum!
Thanks again for the kind words and support!

keep in touch buddy!

[novastepp]

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