RE: Q about fat loss and calories
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RE: Q about fat loss and calories - 5/3/2008 2:34:17 AM
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motokouk
Posts: 113
Joined: 4/16/2006
Status: offline
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Wow! Thanks for clarifying something I was thinking up in bed, I figured based on the Twin Peaks article I didn't want no carb days as I can't do that so If I had more low carb mixed with a few high then it should work..All I needed to do was work out some ratios but you've done that for me! Was going to write it all out and ask of your thoughts but you already done so.
If I only have 5 meals a day on low carb days should I just have two carb meals? or three? three sounds like a good cut offf, usually around 3pm. I also read to have a piece of fruit with each carb meal? Would it be ok to limit it to one on each low and high? Don't want loads of sugar!
With the cardio I think I will prevail!
Is there a way you can do this for bulking? I'd assume on high you'd have more carbs again? Do you have ratios?
Thanks so much , feel confident now! Low carb day today!!
_____________________________
Height / 5'10
Weight /
Feb 2008 - 167 lps
April 2008 - 156 lbs
May 2008 - 154 lbs
Age 22
BF- Your guess is as good as mine!
Stack - ON100% whey, BCAA, and food!
Currently : cutting until may 16!
Starting my bulk as of June 2nd
Starting weight 154 lbs 10-12% bf
(in reply to David1991)
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RE: Q about fat loss and calories - 5/3/2008 4:47:58 AM
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motokouk
Posts: 113
Joined: 4/16/2006
Status: offline
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Ok have worked out my plan..Let me know what you think
It's pretty much as you said really, slight tweak etc.
mon-high/chest tricep HIIT
Tue-low/back bicep
Wed-low/shoulders abs HIIT
thurs-high/legs
Fri-low/HIIT
sat-low/cardio
sun-low/off
Do you reckon those sound ok? What if I did bicpe/tricep together and make back seperate? Quite like the idea of doing split. How many excercises per body part on each day? 3? i.e bicep + chest- flat dumbbell press, flat flys, incline press, EZ curl , hammers..That kinda thing sound ok?
Usually I do
mon-arms
tue-shoulders
wed -chest
thurs-back
fri-legs
Ratios, learnt to love these!!
Low day-
45pro / 205g total
25 carb / 154g total
fat 30 / 69g total
Cals / 2050
High day-
25 pro / 129g total
45 carb / 231g total
30 fat / 69g total
cals/2050
That sound OK? I'm liking it already!
_____________________________
Height / 5'10
Weight /
Feb 2008 - 167 lps
April 2008 - 156 lbs
May 2008 - 154 lbs
Age 22
BF- Your guess is as good as mine!
Stack - ON100% whey, BCAA, and food!
Currently : cutting until may 16!
Starting my bulk as of June 2nd
Starting weight 154 lbs 10-12% bf
(in reply to motokouk)
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RE: Q about fat loss and calories - 5/3/2008 12:06:27 PM
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David1991
Posts: 5167
Joined: 11/3/2006
From: New Jersey
Status: offline
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quote:
ORIGINAL: motokouk
Wow! Thanks for clarifying something I was thinking up in bed, I figured based on the Twin Peaks article I didn't want no carb days as I can't do that so If I had more low carb mixed with a few high then it should work..All I needed to do was work out some ratios but you've done that for me! Was going to write it all out and ask of your thoughts but you already done so.
If I only have 5 meals a day on low carb days should I just have two carb meals? or three? three sounds like a good cut offf, usually around 3pm. I also read to have a piece of fruit with each carb meal? Would it be ok to limit it to one on each low and high? Don't want loads of sugar!
With the cardio I think I will prevail!
Is there a way you can do this for bulking? I'd assume on high you'd have more carbs again? Do you have ratios?
Thanks so much , feel confident now! Low carb day today!!
if u have 5 meals u can still probabl cut it off at meal 3. on high carb days i still wouldnt have any complex carbs in my last meal, just vegetables.
u could do it for bulking but i havent in the past. i know someone on here tried it but i forget who that was, he hasnt posted in awhile.
if i was doing in during a bulk i'd probably set it up so that i have high carb days on days i workout, but less drastic. and then on cardio/off days i would lower it considerably
quote:
ORIGINAL: motokouk
Ok have worked out my plan..Let me know what you think
It's pretty much as you said really, slight tweak etc.
mon-high/chest tricep HIIT
Tue-low/back bicep
Wed-low/shoulders abs HIIT
thurs-high/legs
Fri-low/HIIT
sat-low/cardio
sun-low/off
Do you reckon those sound ok? What if I did bicpe/tricep together and make back seperate? Quite like the idea of doing split. How many excercises per body part on each day? 3? i.e bicep + chest- flat dumbbell press, flat flys, incline press, EZ curl , hammers..That kinda thing sound ok?
Usually I do
mon-arms
tue-shoulders
wed -chest
thurs-back
fri-legs
Ratios, learnt to love these!!
Low day-
45pro / 205g total
25 carb / 154g total
fat 30 / 69g total
Cals / 2050
High day-
25 pro / 129g total
45 carb / 231g total
30 fat / 69g total
cals/2050
That sound OK? I'm liking it already!
the ratio's look good. as for training i usually keep the 3:1 of high to low carbs constant but ur way seems good too considering its only one less low carb one of 2 cyles.
if ur going to set it up like that it may benefit to have ur chest/tri day be a chest/back day so u can stimulate more muscle on the high carb days.
however then ur left with basically an "arms" day which IMO is ok but not so much on a cut because during a cut its best to work as much of ur body per session as possible
(in reply to motokouk)
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RE: Q about fat loss and calories - 5/3/2008 1:57:01 PM
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motokouk
Posts: 113
Joined: 4/16/2006
Status: offline
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Hey,
Thanks for looking that over for me! Hmm just been reading up on IBS ( i suffer from it, got bad cramps today think after quinoa or kidney beans) I learnt that all of the good veg, high fat( need to keep it at 25% will change that next time) and wholemeal bread triggers IBS as it contains insoluble fiber, I need soluble(and some insoluble too)..Which totally sucks..So essentially I gotta keep those quite low for me to not die in pain. Here's a list of the good stuff with soluble fiber, foods at the top are best.
---
Rice
Pasta and noodles
Oatmeal
Barley
Fresh white breads such as French or sourdough (NOT whole wheat or whole grain)*
Rice cereals
Flour tortillas
Soy
Quinoa
Corn meal
Potatoes
Carrots
Yams
Sweet potatoes
Turnips
Rutabagas
Parsnips
Beets
Squash and pumpkins
Mushrooms
Chestnuts
Avocados (though they do have some fat)
Bananas
Applesauce
Mangoes
Papayas (also digestive aids that relieve gas and indigestion)
---
I know sorry for the long list. Which out of those would be good for cutting, I already consume oats, sweet potatoes, pasta, banana, quinoa(think I might drop this).
Also white bread come in high there..Seems odd really, but should I still not have this for cutting?
My second meal of the day usually is 2 eggs scrambled on wholemeal pita but learning that wholemeal pita is no good what should I replace it with?!Argh!!Cup of oats? but then what do I have with the oats as I'm not having milk so only alternative would be whey(which I have in first meal) or cooking it with water, which then for me becomes a bit too heavy on the gut.
Argh im confused. Low carb day was good today, apart from the IBS, will try quinoa without beans, see if that helps! :)
My diet consisted of :
meal 1:
cup oats
ON 100% whey
banana
Meal 2 :
Half wholemeal pita ---Need to change to something else-HELP----
chicken breast
Peanut butter
meal 3 :
quinoa
half tin of kidney beans
whole tin of tuna
--Cardio speedball 20mins---
meal 4:
smoked haddock
broccoli
yellow pepper -is this OK?
olive oil tsp
meal 5:
pnut buter
casein shake -haven't had it yet but it's scheduled! Do you know if this affects IBS?
Total 2073 cals
fat 27/protein 45/Carb 28%
Going to keep fat right there, try and aim for around this for each low carb day..How does this sound??
The lower carb meals are great. don't feel heavy at all!
Going to start drinking either fennel or peppermint tea, they ok for cutting? They apparently relax the colon so it's much more comfortable!
Thanks
_____________________________
Height / 5'10
Weight /
Feb 2008 - 167 lps
April 2008 - 156 lbs
May 2008 - 154 lbs
Age 22
BF- Your guess is as good as mine!
Stack - ON100% whey, BCAA, and food!
Currently : cutting until may 16!
Starting my bulk as of June 2nd
Starting weight 154 lbs 10-12% bf
(in reply to David1991)
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RE: Q about fat loss and calories - 5/3/2008 2:28:23 PM
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motokouk
Posts: 113
Joined: 4/16/2006
Status: offline
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hmm just revised over your comment you said about the 3:1 low low low high cycle. Do you think this would be better for me and my stomach? if so how would you work a training schedule in?
Mon - low
tue- low
wed-low
thurs-high
fri - low
sat - low
-sun -low
..how does the following week start?
mon-high?
tue-low
wed- low etc
Sorry, just wanted to clarify that..
_____________________________
Height / 5'10
Weight /
Feb 2008 - 167 lps
April 2008 - 156 lbs
May 2008 - 154 lbs
Age 22
BF- Your guess is as good as mine!
Stack - ON100% whey, BCAA, and food!
Currently : cutting until may 16!
Starting my bulk as of June 2nd
Starting weight 154 lbs 10-12% bf
(in reply to David1991)
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|
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RE: Q about fat loss and calories - 5/3/2008 3:08:29 PM
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David1991
Posts: 5167
Joined: 11/3/2006
From: New Jersey
Status: offline
|
i dont suggest having too much fruit during a cut. also no white bread, white rice, or white pasta.
eat a lot of vegetables
quote:
ORIGINAL: motokouk
hmm just revised over your comment you said about the 3:1 low low low high cycle. Do you think this would be better for me and my stomach? if so how would you work a training schedule in?
Mon - low
tue- low
wed-low
thurs-high
fri - low
sat - low
-sun -low
..how does the following week start?
mon-high?
tue-low
wed- low etc
Sorry, just wanted to clarify that..
yea the next day would start with monday being a high carb day. but ur previously plan would be fine
(in reply to motokouk)
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RE: Q about fat loss and calories - 5/4/2008 2:22:45 AM
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motokouk
Posts: 113
Joined: 4/16/2006
Status: offline
|
Thanks man i feel all set now! second low day today, high tomorrow! see how that goes. would 1 or half a banana in the morn be ok on low carb days?
_____________________________
Height / 5'10
Weight /
Feb 2008 - 167 lps
April 2008 - 156 lbs
May 2008 - 154 lbs
Age 22
BF- Your guess is as good as mine!
Stack - ON100% whey, BCAA, and food!
Currently : cutting until may 16!
Starting my bulk as of June 2nd
Starting weight 154 lbs 10-12% bf
(in reply to David1991)
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|
|
|
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RE: Q about fat loss and calories - 5/4/2008 5:47:39 AM
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David1991
Posts: 5167
Joined: 11/3/2006
From: New Jersey
Status: offline
|
quote:
ORIGINAL: motokouk
Thanks man i feel all set now! second low day today, high tomorrow! see how that goes. would 1 or half a banana in the morn be ok on low carb days?
i usually only have a little bit of fruit pre and post workout
(in reply to motokouk)
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