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30-01-2008, 09:47 PM
| #1 (permalink) |
| Looking Freaky  Join Date: Sep 2004 Location: north wales
Posts: 535
 | diet to loose bf Im trying to maintain my muscle mass whilst lossing body fat. Im 28, 5'7, 15 stone 10 and 23% bf Im aiming for 15% body which means I need to loose 24lbs!!!!! Diet depends on shift at wk its either 7am 100g powderd oats handfull of mixed berries 50g whey 10am 50 whey hand full cashew nuts piece of fruit - usually apple 12 noon train 1.15pm 50g whey 40g dextrose 40g maltradroxtrin 3pm 4 large eggs omlette with veg usually peppers ad spring onion or mushrooms and onions 5.30pm same as 10pm 8.45pm chicken/steak or salmon lots of veg - usually brocoli 10:15pm - 10:30pm sometimes 3 eggs OR 7PM 100g oats handful berries 50g whey 10pm 50g whey handful cashew nuts fruit usually apple 12.30pm 1 tin tuna 75g basmati rice 1/2 tine tomatoes 2 table spoons mixed seeds 3.00pm 50g whey handful cashew nuts fruit usually apple 5pm train 6.15pm 50g whey 40g malt 40g dextrose 7.30pm chicken/steak or salmon lots of veg - usually brocoli 10pm 3 eggs Im training 4 day split 1 main exercise per body part followed by a tri set. trying to do cardio 5 times a week 20min before breaky and 20 mins at night. any comments or advice very much appreciated |
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30-01-2008, 09:55 PM
| #2 (permalink) |
| Gym Addict  Join Date: Nov 2007
Posts: 151
| Re: diet to loose bf Mate, don't be afraid of complex carbohydrates, they are not the enemy, your body needs them. Don't be afraid to add in wholemeal rice, or wholemeal pasta, just moderate the amount, you will need to call upon these for energy during workout. The bodyfat will move with increased cardio, infact resistance work + crdio is better. I am not convinced you need to loose lots of bodyweight to loose the fat, bearing in mind that muscle weighs heavier than fat. IMO put the eggs earlier in the day and save the whey shake for morning first thing, post workout or before bed, that way you won't be taking in the calories before bed. I would prefer 40 mins cardio in 1 hit, after 30 mins your body should start to burn fat at a higher intensity (diet pending), so I think this would be better than 20 mins x 2,,, |
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31-01-2008, 11:22 PM
| #4 (permalink) |
| UK-Muscle Moderator  Join Date: Jul 2003 Location: Sunny Southern California U.S.A.
Posts: 23,694
   | Re: diet to loose bf It looks ok to me, but I would drop all simple sugars even PWO if you are trying to lose weight. Dont loose too much, stick to between 1 to 2 pounds if you are about 20% bodyfat or more. Once you dip past about 17% or so, you can drop one pound a week or just a tad more. I have something for PWO that will support PWO with less chance of gaining fat. You want to be as insulin sensitive as possible. I would stay away from all simple sugars and processed foods, up the fiber too, yes you can have some complex carbs but I would stay away from breads. I have to go home from work now....
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01-02-2008, 05:28 PM
| #6 (permalink) |
| UK-Muscle Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A.
Posts: 23,694
| Re: diet to loose bf I have not used this approach to PWO but it sounds very solid to me. Taken from Charles Poliquin fat loss seminar: The best Post workout drink for a 200lb overweight man is: Whey Isolate 60g + Glutamine 20-80g + Glycine 20g. This will replenish glycogen while preventing fat gain. If you are dieting then try to keep the glycemic load of the meal fairly low, add fiber and fish oils to your meals. This will push you more twards being insulin sensitive and this I seriously feel is a good thing for overall health and lowering fat when dieting.
__________________ "Life is not measured by the number of breaths we take, but by the moments that take our breath away." - George Carlin Scott To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. |
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01-02-2008, 10:37 PM
| #8 (permalink) |
| UK-Muscle Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A.
Posts: 23,694
| Re: diet to loose bf Stuff is cheap in bulk powder form. 1 pound for about 10 bucks. http://www.nextag.com/glycine-powder...CF1B7A2392E5D8
__________________ "Life is not measured by the number of breaths we take, but by the moments that take our breath away." - George Carlin Scott To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. |
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