shorty

hey guys & gals....after about 4 months of the gym and bulking up ive decided to start to lose some major fat and start to diet in time for my holiday - i have bascially 15 weeks till i go away to spain, i want to lose as much as fat possible...heres my stats and a typical day im think starting on monday!

height: 5,6
Weight: 189 lbs
Body fat: ???? probably maximum 20% (i'll have to check it out)

typical Low carb day:

7.30am - 5g of L glutamine & 5g of BCAA's & a 20min cycle on stationary bike!

8.30am - 40g Oats 50g protein Whey Shake!

11am - 1 tin of mackeral and an apple

1pm - jacket potato, salad, and chicken (amount vaires as its made by a bakery)

4pm - pre workout 5g BCAA's, 5g CEE, 10g Arginine

5.15pm - workout for 45 mins

6pm - Post workout, 50g protein whey, 5g L glutmine, 5g CEE and 1 banana

8pm - Large steak, 75g Vegetables

10.30 - 20g protein whey shake

training

monday - cycling 20mins in morning & chest & tri's in the evening
tuesday - cycling 20mins in morning & legs & ab's in the evening
wednesday - full rest
Thursday - cycling 20mins in morning & Shoulders & Traps in the evening
Friday - cycling 20mins in morning & Back & Bi's in the evening
saturday - full rest
sunday full rest

carb cycling

monday - low
tuesday - low
wednesday - med
thursday - low
friday - low
saturday - refeed!
sunday - med (probably a cheat meal)

Sorry for the long post but i want to get this right so i can just crack on for the next 15 weeks:boohoo:!

Cheers everyone!!

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invisiblekid

Looks OK to me. I'd up the cardio to at least 30 mins.

I'd drop the baked spud and either go for something lower in GI or even just a protein/fat meal. Consider dropping the spud and going for 100g Oats for breakfast. Also you have a 5 hour gap without any food. I'd try and get something down you at about 3:30.

Finally, I'd consider upping your protein to 40g before bed and adding some fats to the shake. Natural Peanut butter or Almond Butter. Failing that go for eggs.

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ah24

Not too sure on this mate, but i believe unless you are only wanting to be in shape for a fairly short amount of time then carb cycling might not be for you?
Carb cycling shouldnt be done for too long as it isnt good on the body, bodybuilders use them to get into contest shape within around 12 weeks and then after the show have you noticed them pile the weight back on a couple weeks after? ('rebound' i think its called)

If its just for say a 7-10 day holiday go for it but not if your wanting to stay in shape all summer, a general low cal diet will be needed and will take longer.

As i said, im not too sure about it so *bump* for one of the contest dieter's or someone with more knowledge about this.

shorty

cool thanks mate...glad theres just minor tweeks to the diet...my mind goes blank when wrighting out diets....i made some protein flapjacks last week so i could make them again and add them to the pre workout 30mins before the supps!

up the cardio to 30mins

i'll replace the spud for maybe salad or veg!! and up the breakfast oats to 100g's

like you said add some peanut butter and up the shake at night!!!

thats sorted!!

Thanks once again mate...star man!!! :hug:

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invisiblekid

ah24, shorty can diet down then slowly introduce carbs back into his daily diet. I believe if he does this sensibly and keeps up some of the cardio he'll not have too many problems. Obviously, everyone reacts differently.

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Jock

Doesn't look like you are having any carbs postworkout mate....

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invisiblekid

I noticed that - this is a must!

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shorty

yep ive missed that! - i have a bowl of oats when i get home...

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chrisj22

No mate, PWO you should be having a simple sugar. This is the only time we should have simple sugar's.

Dextrose, Maltodextrin or WMS are superb sources.

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Tinytom

Thats more to do with

1. Glycogen reload
2. presence of cakes in the diet

When contest dieting you've also got the 1-2 hours cardio a day and restricted carb intake

Post diet this is not the case, any diet where you suddenly jack up the calories and decrease work will put on weight.

I agree that a show diet is not a healthy thing year round but carb cycling can be a healthy way to keep BF low.

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ah24

Thanks for that invisible kid and TT. I remember reading somewhere about rebounding after a contest but didnt think of the variables tom just mentioned. Bit off topic, but is that Atkins diet, carb cycling?

Jock

Carb cycling involves eating a varying amount of carbs through the week (usually through low, medium and refeed days)

A simple explanation would say that by keeping the carbs at variable levels, your metabolism does not have the chance to adapt and slow down.

Read this sticky, it is excellent:
http://www.uk-muscle.co.uk/losing-we...med-carbs.html

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shorty

thats a great read Jock - nice one thanks mate!!

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invisiblekid

Nah, I think the Aktins is a total fear of carbs. I don't think you are allowed any!

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