ray,
im about 18-20% BF and looking to drop a decent amount of fat by the end of summer. I started implementing 30 mins of fasted cardio (2 mile jog/run and some jump roping). I take about 15 g BCAA 15 mins before, and 30-40 g protein (NOW isolate) and 1 banana post workout. Do you think that's plenty or should I change something? As my breakfast before school (about 20-30 mins post workout), I have 1 cup oats, 1/2 cup blueberries, and some chia seeds in a blender with some milk and have some egg whites on the side.

Hi

I've been stuck around the weight of 161 for a while now. Anyway I can break this?

I have a 3 day split per week with 20-30m of low intensity cardio every day.

Diet looks like this. Everything look good to you?


Calories- 1990
Protein- 207g
Carbs- 88g
Fats- 78g

Breakfast
- 4 eggs (24g P 0g C 16g F) 320 calories
- 2 Toast (3g P 7g C 1.5g F) 100 calories
- Almond Butter (2.5g P 3.5g C 8g F) 95 calories
Meal #2
- 2 Toast (3g P 7g C 1.5g F) 100 calories
- Tuna (30g P 2g C 1.5g F) 120 calories
- Mayo (2g P 4g C 8g F) 90 calories
Meal#3
- Whey Protein (54g P 6g C 3g F) 280 calories
- Almond Milk (1g P 2g C 1.5g F) 30 calories
- Almond Butter (2.5g P 3.5g C 8g F) 95 calories
Snack
- Greek Yogurt (21g P 9g C 3g F) 130 calories
Meal#4
- Chicken Breast (40g P 6g C 7g F) 220 calories
- Brown Rice (5g P 26g C 3g F) 150 calories
- Lettuce (0g P 2g C 1g F) 25 calories
Meal#5
- Cottage Cheese (17g P 7g C 5g F) 135 calories
- Walnuts (2g P 3g C 10g F) 100 calories

Are you going to get set up with a halter monitor?

I need to know your entire diet.

Well if you're trying to lose more fat, I would drop your calories to 1,500 on non-workout days, and 2,000 on workout days.

Secondly, I would increase your overall activity level on workout days for a total of around 1.5 hours of intense physical activity.

Also, make sure to FULLY measure all of your food, either by scale or measuring device. When reducing your calories further, I want you to make sure not to lower your protein below 150g per day.

Upon waking: 10-15 g BCAA
Post-cardio: 1.5 scoops NOW whey isolate (30-40ish g protein) and 1 banana
Breakfast (30-45 mins after post-cardio shake): 1 cup raw oats and 1/2 cup wild blueberries mixed with 1/2 cup milk and 3/4 cup water. I also throw in some cinnamon into the shake. 4 egg whites and 2 whole eggs also.
Snack (during class): usually handful of carrots and 1 serving of cashews/almonds total
Meal 3: 3-4 pieces of chicken breast (decent sized, idk what it would be in oz) with approx. 2-3 cups broccoli and 1/2 of an avocado
Meal 4 (usually a pre-workout): 40 g brown rice and either 1 can of tuna or salmon (~40 g protein) OR 2-3 pieces of chicken breast (depending on my supply). I also have one banana 15 mins before actually working out.
Post-workout shake: 1.5-2 scoops NOW whey isolate (with water) with 2 bananas
Post-workout meal: approx. 3 pieces of chicken breast OR can of tuna (~40 g protein) with 3-4 cups of broccoli
Meal 5 (before bed): 1 cup 1% milkfat cottage cheese with cinnamon and 1 tablespoon peanut butter and couple of almonds

Edit: I'm on a 4 day split (Saturday thru tuesday-yes i know its weird but that's the only days i can actualy lift) and i plan to implement fasted cardio on all days except saturday and sunday (i workout in the morning these days)

This post was edited by p0V on Apr 9 2012 05:33pm

Hey,

atm I weight around 95 kgs with a heigth of around 1,80 m

I am a bit fat, but I also got muscles.

I want to build muscles but also lose fat / become more lean.

So here is my question:

I've heard that carbohydrates are nessecary for building muscles ( gain more muscle mass)
But the problem is that, it also makes you fat. ( which I already am a bit)

So I wanted to try to change my nutrition. I try to avoid any kind of high carbohydrates sources, by eating meat, vegetables, eggs, cheese and so on.

So COMPLETELY no potatoes, rice, noodles and so on..

Do you think it is a good method?

Can I still get more ripped and lean and still keep my muscles?

Thanks in anticipation.

Regards,

Ray / SHAD0W

Well as I'm 16, I barely knew what this was, and I'm not sure you can just buy it from walgreens. Thus I would have to talk to my parents, which I'm planning to do.

You need to measure everything out and get a total on the calories as well as macros for the day. I also need your height/weight/age.

The key to being lean and muscular is not elimination of all carbs unless you want to go on a cutting cycle in cyclical keto style. Other than that, you need to keep the carbs somewhat lower than protein, but certainly not eliminated all together. I would advise staying away from fast acting carbs such as sugar.

You need to be aware that in order for you to lose body fat, you will need to have a calorie deficit each day. You have a choice, cut down body fat and maintain muscle volume, or increase muscle volume while gaining a little bit of fat. You have to alternate these two in order to have maximum gains. Which do you want to do right now?