For Losing Fat

Leave out the milk...the rest is just fine.
 
BCAA from your whey is fine.
 
However, I want to point out something...
 
Not all sugars are created equal, as you can read more about in the gaining mass post linked below.
 
1 cup tangerine=
Protein  g 1.58
Total lipid (fat)  g 0.60
Carbohydrate,   g 26.01
Fiber, total dietary  g 3.5
Sugars, total  g 20.63
Sucrose  g 11.80
Glucose (dextrose)  g 4.15
Fructose  g 4.68
 
As you can see this has 26 grams of carbs.  That breaks down to 20 grams of sugar and other carbs...that breaks down into:
12 grams of sucrose
4 grms glucose/dextrose
5 grams fructose
 
Ideally you want a food with a 1:1 Fructose:Glucose or higher glucose.
The sucrose fraction either goes to immediate enrergy needs or to fat while the F:G go to replenish liver and muscle glucose respectively.
 
This has a S:F:G of 3:1:1
That is ok but just for comparison lets look at a banana:
 
With Banana the total sugars of 13g to 25 g total carbs S:F:G = 2:5.5:5.5 or a ration of 1:2.5:2.5
 
You can see the banana is a bit more efficient.
 
Can you use the Tangerine?  Absolutely! Yes.  Is it ideal?  Depends on your body's use of energy.
 
Keep that in mind.  Lots of fruits are more efficient in glucose replenishing.
 
Look up different fruits here for that:
http://www.nal.usda.gov/fnic/foodcomp/search/

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So if you want Fructose and Glucose at a 1:1, what about sucrose?  Or is sucrose basically plain old sugar?  From how I read your last post, I take it that you want a fruit that's high in carbs, ideally mostly fructose and glucose, hence your reccomendation of raisins, which according to http://www.nal.usda.gov/fnic/foodcomp/cgi-bin/list_nut_edit.pl has 0.19 Sucrose, 11.45g Glucose, and 12.24 fructose.  Your example was clear but I just wanted to make sure I was hearing you right.
 
So I'm guessing that these not only restore liver and muscle glucose but also help to transport nutrients rapidly into the bloodstream?  I ask this because I when I was at the grocery store with the guy I carpool with to the gym, I asked him how bad of a cheater food he thought Sushi was, and then I said "Well I know simple carbs have their place in a well balanced diet, I just don't see the benefit to them.  What is it?"  He said that although the main effect, spiked blood sugar, is not good, it DOES have the good effect of rapidly transporting nutrients to the bloodstream.  Does this point have any merit to it?  I'm not going out and buying white rice any time soon, as I'm trying to lose weight right now, but I was intrigued by this. 
 
And that also got me thinking, is that a benefit to eating a fruit high in fructose and glucose as well? 

So if you want Fructose and Glucose at a 1:1, what about sucrose?  Or is sucrose basically plain old sugar?

Just to be clear there are 2 basic functions we are taling about...insulin production from sucrose/sugar intake and providing glucose for replenishment.

Sugar does have an effect on insulin production...insulin is a storage hormone.  During the recovery window, this is a good thing for nutrients...unless you are insulin sensitive. 

Normally, you want a small amount of insulin but not necessarily a lot of insulin.

At other times you may not want to store lots of nutrients (ie as fat!)

is that a benefit to eating a fruit high in fructose and glucose as well?

There is the window of post workout recovery when your system is primed to get glucose to replenish muscle/liver stores.  By providing it  in an easy to use form, you speed your bodies return to an anabolic state...also a little protein is transported to muscle at this time.

So I'm guessing that these not only restore liver and muscle glucose but also help to transport nutrients rapidly into the bloodstream? 

So...to a very small extent but not to a large extent.

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Ok so just to clarify.  I am eating raisins post workout and they have little or no sucrose.  Do I need more sucrose then to get a little insulin going?  Or will the fructose and glucose also cause an acceptable amount of insulin to be produced? 

as you noted, Raisins have some sucrose...
 
But, no you do not need to do extra to try to get the insulin super high, the raisin will do fine.
Even protein will cause insulin to rise...insulin is the storage hormone!

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hum , for some reason I didnt see some of your responses  here. I am doing the hanging leg lifts and have recently added 1 pounds weights to my legs on those.

http://sports.groups.yahoo.com/group/womanwonder/

I don't know if this has been asked, but would you recommend something like Silk plain soy milk to replace the milk, since it is a hindrance to losing fat?  And sorry I missed your cardio aspect on this post, either way the pre/post BCAAs are now a part of my repertoire for sure.

ORIGINAL: danmac75

I don't know if this has been asked, but would you recommend something like Silk plain soy milk to replace the milk, since it is a hindrance to losing fat?  And sorry I missed your cardio aspect on this post, either way the pre/post BCAAs are now a part of my repertoire for sure.

If you're going to drink soy milk to avoid the lactose, then you need to drink the unsweetened stuff.  Plain is still sweetened (that's in the red carton, right?)  You want the green carton.

Blech.   Although it isn't so bad mixed into stuff, and is almost bearable on cereal.

"If there's nothing else that's relevant, I'll be leaving now"

"Today's mighty oak is just yesterday's nut that held its ground"

Yes it would be the unsweetened stuff, so the green carton (although I thought plain meant unsweetened;  I stand corrected).  The reason I am wanting to avoid milk is because it is said in the original post to avoid milk, because of the sugars in it.  So I'm not doing it to avoid the lactose as I'm not lactose intolerant.  It's mainly to avoid the sugar.  What do you think?

I think lactose is a sugar , and your plan is a  good one!

"If there's nothing else that's relevant, I'll be leaving now"

"Today's mighty oak is just yesterday's nut that held its ground"

The reason I am wanting to avoid milk is because it is said in the original post to avoid milk, because of the sugars in it.

 
If you are working on losing fat or having trouble with fat gain, then this is a good plan.

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ORIGINAL: danmirage
PWO notes for those cutting (not in the later stages!):
You need to be sure to account for these extra calories!
Otherwise this could amount to undesired weight!

30 min. before exercise
0.2 g/lb whey

Directly before exercise
5 g BCAAs (1/4 teaspoon per 35 pounds bodyweight) or 15 g EAAs (When you use EAAs you can leave the pre-exercise whey out)

During workout
0.2g/lb carbs. You consume this spread over the entire exercise period. (for serious low fat cutting, minimize this or leave it out)

Immediately following exercise
5 g BCAAs (1/4 teaspoon per 35 pounds bodyweight) or 15 g EAAs

(When you can not use BCAAs/Essential Amino Acids, take 0.2 g/lb whey 30 min. pre workout, and 0.1 g/lb whey following. During exercise you use the same amount of carbs.)

I just started my cut and I want to make sure I have this straight... If I'm using whey, I want to get 0.2 g/lb 30 minutes before the workout, 0.2 g/lb carbs during workout (just during weights or during cardio too?), then 0.1 g/lb whey post-workout. In other words, the larger amount of protein before workout (during my bulk, the I've been getting the larger serving post-workout).

If I'm doing cardio after weights, the point is to do it while muscles are glycogen depleted to force them to burn fat. Would the carbs during the workout diminish that, or is that only a factor once you get into the later stages?

If I get BCAAs, I would replace the post workout whey with 5 grams BCAA, and also take 5 grams BCAA right before the workout (in addition to the whey 30 minutes prior), correct?

I just started my cut and I want to make sure I have this straight... If I'm using whey, I want to get 0.2 g/lb 30 minutes before the workout, 0.2 g/lb carbs during workout (just during weights or during cardio too?),

Carbs only for weights.
 
Lets revise that.  About 25 grams (glucose/dextrose) diluted in 8 ounces of water...But if you are cutting, you can drop this.  The training may suffer a little in performance, but the goal in the cut is fat loss!
 

then 0.1 g/lb whey post-workout. In other words, the larger amount of protein before workout (during my bulk, the I've been getting the larger serving post-workout).

The goal is to spare muscle while you train!!
 

If I get BCAAs, I would replace the post workout whey with 5 grams BCAA, and also take 5 grams BCAA right before the workout (in addition to the whey 30 minutes prior), correct?

Yes.  You got it all.

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Sweet, that clears it up for me. Can't wait to see all this new muscle I've added.

GWAR! Man, I love milk, how MUCH of a hindrence is it? Also, I am confused about something.

Should I take a protein shake before and after the workout (30 minutes each) while cutting? If so, besides the whey I have (ON Whey, with BCAAs) what else should I put in it? Any recommendations?