RE: Turning Tits into Pecs

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According to the chart, this puts me at ~26  BF%, which is slightly higher then I originally thought.

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ORIGINAL: danmirage

When you post those, would you mind also commenting on the quality of your sleep, how well you did with meals...and how you feel overall...

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ORIGINAL: danmirage

Are you normally up until 10:45 or later?  You should eat that last whole food meal

Excellent otherwise...as long as you are going in the direction you want, all is well!

Look at my last post I did on Saternal's thread...that is the tweak info for if you stall and are doing everything right....
http://www.discussbodybuilding.com/fb.aspx?m=242300

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When's a good time to change?

Think in terms of large and small cycles when it comes to diet and fat loss.
Large cycles refers to your 12+1 week approach.  (+1 is the week off)
Small cycles refers to adjustments you make to maintain the fat loss velocity!

You are getting into the intermediate level of understanding and you are almost ready for this.

For the most part, your goal is to train to gain muscle and burn fat.  Your diet should support muscle maintenance and even growth as well as powering your activities that burn the fat and build the muscle.  If you do not power the activities, at some point you are likely to start to burn muscle for energy and then you cripple your fat burning metabolism.

However, for short periods you can modify the carb/protein balance to get the body to squeeze out more fat for energy.

If you are missing meals this will not work. 
If you do this for too long you will start to burn muscle and store fat...at which time you went too long and need to return to the optimal nutrient balance for you and get back to the basics of the work.
 
(So plan to have a meal replacement and water with you ALWAYS!)
 
Over time you do not need quite as many calories only if you are losing weight.  Unless you are also gaining muscle, as muscle increases your caliric needs. So, reducing calories is not really ideal unless you cycle the reduction carefully.  Instead, look to use progressive activity primarily for the stimuli. 

Cycling calories down only when you are seeing regular fat loss and then you see a slow-down in fat loss but muscle is holding steady or growing.  Primarily, those calories will be from carbs.

Keep calories where they are if you are regularly losing fat and keeping/gaining muscle.

Bump em up if you start to lose muscle.  If you gain fat and lose muscle...bump just protein and change training.

Remember, your training includes a gradually progressive carido and gradually progressive resistance training component...those are your primary tools along with diet to keep the gains going.

This is an introduction to the principals.

I know everyone on this thread read this...so I expect you all to comprehend it!

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In terms of meal replacement ... if I'm away and have nothing heatlhy to eat, I'm guessing it's better to eat something like a (small - 6") hoagie rather then eat nothing?  Probably a wheat based roll, roast beef, provolone cheese and such wouldn't be too bad, considering the alternative is eating noda!

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ORIGINAL: danmirage

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In terms of meal replacement ... if I'm away and have nothing heatlhy to eat, I'm guessing it's better to eat something like a (small - 6") hoagie rather then eat nothing?  Probably a wheat based roll, roast beef, provolone cheese and such wouldn't be too bad, considering the alternative is eating noda!

If fat loss is the goal, you can drop the bread and eat the insides..meat, lettuce, tomato, etc..

Just make the best choices possible while travelling.  I just carry my meals with me

If you can bring bars...you could grab some "Think Thin" bars from Trader Joes or Whole Foods for meal repleacements.  Designer Supplement bars are ok for this too and you can find those at some local GNC/Vit Shop/World places.

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ORIGINAL: danmirage

I love my cooler.

I just travelled for a week and brought a week of meals with me.  I used the think thin bars 1-2 times a day (2-bars = a meal) with a celery stick!  It is not the best solution, but it is better than missing a meal.