This is old news to most people on here I am sure of that but sometimes I think its good to have a list of old ideas that work just as reminders. Sometimes we complicate things too much and sometimes we forget about some things so I thought I would make a list of things to do when dieting to help with hunger, muscle preservation, and faster fat loss. I am just going to make a list and please everyone feel free to post your tricks of the trade as well. Keep in mind I am not talking about Keto Diets because I dont use them. These are just basic guidelines I use and many others do that work very well.
Just some general guidlines when dieting. Take about 500 calories off of your maintainance calories to start. Make sure to get 1-2grams of protein per pound of body weight, and try to limit your carb intake to what ever makes you feel comfortable but try not exceed 100-200g/day(depending on what you can get away with), and the rest of the calories should be in EFA's.
Ok the hardest part of dieting for some, at least me is the hunger pains.
Here is a list of things that will help you feel full or will trick you into thinking your full.
1) Eating fiberous veggies like cabbage, broccoli, lettuce, etc.
2) Drinking about 20oz of water right before a meal, then drink at least 20oz with the meal.
3) Chew food slowly, eating is not a race.
4) Flaxseed Oil or any other EFA
5) E/C/A stack
6) An occasional diet carbonated drink
7) Staying busy
Ok a lot of this list was on the list above but need to be repeated. These are things that help speed up fat loss when dieting, other than the obvious calorie deficit of dieting itself.
1) E/C/A stack
2) Flaxseed Oil
3) High Intesity Cardio in the PM on non lifting days
4) Low Intensity Cardio in the AM on an empty stomach
5) Cardio right after lifting
6) Timing Carbs around Pre-Lifting and post lifting and no carbs late at night.
7) Try not to mix fat and carbs into the same meal, try to have protein/carb meals, and protein/fat meals.
Here is a list of things/ideas that can be used to help keep as much muscle as possible while dieting.
1) High Protein
2) Glutamine
3) Creatine
4) Cut back volume of weight training but not intensity
5) Flaxseed Oil or any of the EFA's
6) Keep cardio to no more than 5 days per week and that is pushing it, more like 3-4 days tops depending on what type of cardio.
These are just general rules of thumb to keep in mind, I am no guru just speaking from experience on what works for me. Please everyone put your little tricks of the trade so we can have a good list of things that may help us all succeed!!!
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