Quote (Kiston @ May 10 2010 06:26pm)

i keep hearing that the carbs in milk are slow digesting, is this false?

Quote (SKCRaynor @ May 9 2010 03:54am)

that's far superior for fat loss without as much muscle wasting as extended cardio sessions. No matter what physical activity you do, however, make sure to take approx 2-3g bcaa's every 45 minutes (before/during/after) in order to guarantee the least possibility of muscle catabolism.

Quote (SKCRaynor @ May 10 2010 08:22pm)

if you are trying to bulk then this is fine.

Quote (TheOak @ May 10 2010 07:41pm)

Thanks you've helped me out alot.

But what exactly are bcaa's? if its easyer for me to jst google it lmk.

Quote (dendo12689 @ May 10 2010 05:41pm)

hey.. im going on a serious cut diet, because i would like to get down around 7-8% body fat and maybe try an amateur competition some time next year... currently im 5'11 250 at around 15-18% BF... im going to get tested in a few days at the gym... ive been lifting for almost 8 years now (4 years very seriously with the right people-- ie my training "partner" (more of a teacher) who is now about 50 used to squat over 800 lbs in his prime).. anyway i wanted to see how you felt about my ideas for a summer diet.. this will be an average days worth of meals for my first month of the diet and ill list all supplements at the end... it is basically more or less a zero carb diet..
3am-- 8oz 100% orange juice not from concentrate (this is all of my daily carbs), 1 scoop 100% pure unflavored whey with bcaas (its made my nutrabio, i bought a 50 lb box of it to split with my roomate from school)
345am--large muscle group lifting session (ie chest or back or legs)
515am---finish lift, 1 scoop 100% pure unflavored whey+bcaas
545am---6x egg whites
8am---1 scoop 100% pure unflavored whey
10am--- 1 8oz chicken breast
noon----1 8oz chicken breast + some raw veggies (i had broccoli today)
4pm----1 scoop protein (same is listed earlier)
430pm--- smaller muscle group (tris or bis or shoulders with respect to the order listed above) and cardio (45 minutes stair master or elliptical)
630pm--- 10oz fish (today i had striped bass)
7pm---- this is right before bed and ill usually have 1tbsp of extra virgin olive oil


as for supplements heres what i take:
NO-Xplode and cell mass before and after my lift. i usually have a couple cups of coffee throughout the day as well (today i had 3)
5g glutamine (adds up to 10g total with cell mass and protein. taken after both lifts)


and as far as pills go in the morning at 545 with breakfast:
centrum multi (ya its bad i know, im going to look into some of the ones you recommend)
calcium/magnesium/zinc (1500mg/750mg/45mg)
glucosamine chondroitin (1500mg glucosamine hydrochloride/1200mg chondroitin sulfate)
milk thistle (1gram)
fiber (6grams)


and then pills at 4pm:
centrum multi (ya its bad i know, im going to look into some of the ones you recommend)
calcium/magnesium/zinc (1500mg/750mg/45mg)
milk thistle (1gram)
green tea (630mg extract, 94.5 of which are polyphenols)
arginine (1 gram)
fiber (6 grams)


heres the bcaa breakdown of my whey protein per 100grams of it:
Amino Acid Profile:
(per 100 grams of protein)

Alanine:          4,540 mg
Arginine:        2,209 mg
Aspartic Acid:  9,939 mg
Cysteine:        2,331 mg
Glutamic Acid: 11,411 mg
Glutamine:      4,417 mg
Glycine:          1,718 mg
Histidine:        1,840 mg
Isolucine:        5,767 mg
Luecine:          10,184 mg
Lysine:            8,466 mg
Methionine:    1,963 mg
Phenylalanine: 190 mg
Proline:          5,513 mg
Serine:            4,417 mg
Threonine:      6,012 mg
Tryptophan:    1,595 mg
Tyrosine:        2,822 mg
Valine:          5,399 mg

and heres a picture of the nutrition facts:
http://i154.photobucket.com/albums/s271/dendo126/sf_wpc.gif


i still havent decided whether im going hto do a 3 day on 1 day off split or a 4day split continuously.. for the most part, i train very high volume, but stay at 3x6-8.. for example i did chest this morning.. i did 3x6-8 flat, 3x6-8 incline, 3x6-8 decline on the hammer strength machine, 3x8 incline dumbell hammer grip press, 3x8-10 cable flyes, 3x6-8 incline dumbell flyes.... and then i did a couple ab circuits when i was done... this afternoon i did tris and im going to take the dog for a run once i get done writing this essay.....

i guess i would just like an overall critique on it.. im only going to stay on this diet for ~1 month to accelerate the initial losses hopefully and gradually work in a few complex carbs again... i will be eating red meat 1-2 times per week but other than that everything is chicken, turkey, egg whites and fish... are there any other supplements you think i sould be taking? any you think i can scrap (besides the centrum multivitamins that i got for free and i know they are trash ha).. you have been very helpful with all of my questions that ive posted so far... hopefully you dont want to shoot yourself after reading this all... i guess if theres any other details you need, just let me know and ill post up

Quote (TheOak @ May 10 2010 09:01pm)

ADD: I've been dieting for about 3 weeks now, i lost roughly 12lbs in the first 2 weeks,(from the start i was 14% bf, 177>165 ) which imo was too fast i believe b/c i jst wasnt eating enough, i started doing cardio along with the diet (2.5 miles) 6 days a week, the problem is my stomach. First started out having the feeling of going to the bathroom (#2 ofc) but nothing rlly would come out jst noise. then when i started eating more ofc a lil more started coming out but not much, now its gotten to the point where my stomach hurts almost 24/7 but during activity almost unbarable. I think it has somthing with folic acid build up or somthing?