THE-DET-OAK
IncreasedMyT @ ULV
welcome ejkid
if you start a new thread-of your own-you will get plenty ideas
if you start a new thread-of your own-you will get plenty ideas
losing weight and getting cut
- Thread starter ms wonderfit
- Start date
Miss Muscle
New member
You can build your own workout. Just make sure you hit each bodypart weekly and abs and calves twice a week unless they tend to grow fast.
Diet.....eat clean. Look at the clean foods list in the diet section and go from their.
You can vary your carbs, proteins, fats as you want them...example 30, 30, 40 or whatever you like.
It's not hard....just experiment...find out what you like and you're set.
Instead of us building you a workout and diet (that's what personal trainers get paid to do) create your own, post it and let us tweak it and help you through your journey!
Also...feel free to start as many threads and ask as many question as you want. We want this section to grow and we want to help!
Miss Muscle
New member
littlebigman
New member
TRUE...Looks like you need to get protein at every meal so that you are balanced and you might be burning away your hard earned muscle by doing cardio every day...word on cutting back to 3x/week but doing HIIT so that you get the most bang for you buck.
If after this you are still struggleing i would suggest getting your hormones tested before starting any winstrol because you might find something out that can be fixed and make some serious changes just by fixing it.
caladin
-Flesh Eater-
Total Body Workout - Example 1
Monday: Strength
A1) Band-assisted chin-up
Sets: 5
Reps: 5
Rest: 60 seconds
A2) Front squat
Sets: 5
Reps: 5
Rest: 60 seconds
B1) Standing dumbbell shoulder press
Sets: 5
Reps: 5
Rest: 60 seconds
B2) Single-leg dumbbell deadlift
Sets: 5
Reps: 5
Rest: 60 seconds
C) Ab wheel
Sets: 5
Reps: 5
Rest: 60 seconds
-----
Wednesday: Hypertrophy
A1) Low-incline dumbbell bench press
Sets: 3
Reps: 9
Rest: 60 seconds
A2) Sumo deadlift
Sets: 3
Reps: 9
Rest: 60 seconds
B1) Single-arm dumbbell row
Sets: 3
Reps: 9
Rest: 60 seconds
B2) Bulgarian split squat
Sets: 3
Reps: 9
Rest: 60 seconds
C) Crocs
Sets: 3
Reps: 9
Execution: Place a plate wrapped in a shirt or towel under your toes while in a push-up position, internally rotate your humerus, and "paw" yourself across the floor.
---
Friday: Fat Loss and Endurance
A1) Single-leg squat
Sets: 2
Reps: 20
Rest: 60 seconds
A2) High-incline bodyweight row
Sets: 2
Reps: 20
Rest: 60 seconds
B1) Steep-angle push-up
Sets: 2
Reps: 20
Rest: 60 seconds
Execution: Perform the push-ups on the bar in a Smith machine or squat rack.
B2) Single-leg hip pop-up (with one foot elevated)
Sets: 2
Reps: 20
Rest: 60 seconds
C) Stability ball crunches supersetted with stability ball V-ups
Sets: 2
Reps: 20
Rest: 60 seconds
---
Cardio can be done 2 days a week max but do not do them on the day you do the friday routine.
Monday: Strength
A1) Band-assisted chin-up
Sets: 5
Reps: 5
Rest: 60 seconds
A2) Front squat
Sets: 5
Reps: 5
Rest: 60 seconds
B1) Standing dumbbell shoulder press
Sets: 5
Reps: 5
Rest: 60 seconds
B2) Single-leg dumbbell deadlift
Sets: 5
Reps: 5
Rest: 60 seconds
C) Ab wheel
Sets: 5
Reps: 5
Rest: 60 seconds
-----
Wednesday: Hypertrophy
A1) Low-incline dumbbell bench press
Sets: 3
Reps: 9
Rest: 60 seconds
A2) Sumo deadlift
Sets: 3
Reps: 9
Rest: 60 seconds
B1) Single-arm dumbbell row
Sets: 3
Reps: 9
Rest: 60 seconds
B2) Bulgarian split squat
Sets: 3
Reps: 9
Rest: 60 seconds
C) Crocs
Sets: 3
Reps: 9
Execution: Place a plate wrapped in a shirt or towel under your toes while in a push-up position, internally rotate your humerus, and "paw" yourself across the floor.
---
Friday: Fat Loss and Endurance
A1) Single-leg squat
Sets: 2
Reps: 20
Rest: 60 seconds
A2) High-incline bodyweight row
Sets: 2
Reps: 20
Rest: 60 seconds
B1) Steep-angle push-up
Sets: 2
Reps: 20
Rest: 60 seconds
Execution: Perform the push-ups on the bar in a Smith machine or squat rack.
B2) Single-leg hip pop-up (with one foot elevated)
Sets: 2
Reps: 20
Rest: 60 seconds
C) Stability ball crunches supersetted with stability ball V-ups
Sets: 2
Reps: 20
Rest: 60 seconds
---
Cardio can be done 2 days a week max but do not do them on the day you do the friday routine.
caladin
-Flesh Eater-
The Half Body Workout
Perform three or four warm-up sets so that your first work set is as heavy as possible.
Day 1: Upper Body (Type IIA and IIB Fibers)
A) T-bar row
Sets: 4
Reps: 4-6
Rest: 90 seconds
B) Incline dumbbell press with palms facing in (60 degrees)
Sets: 4
Reps: 4-6
Rest: 90 seconds
C) Hammer curl
Sets: 4
Reps: 4-6
Rest: 90 seconds
D) Standing dumbbell side raises (with some body swing)
Sets: 3
Reps: 6-8
Rest: 90 seconds
E) French press
Sets: 3
Reps: 6-8
Rest: 90 seconds
F) Reverse crunches (pause at the top)
Sets: 3
Reps: 15
Rest: 90 seconds
Your first set should be the heaviest weight possible for the prescribed rep range. Therefore, you may need to lower the weight some each set so that your reps stay in the rep range bracket.
An example sets, reps, and weights for the first exercise might look like: 40 x 4 for the first set, 37 x, 5 for the second, and 35 x 6 for the last.
If you're able to get six reps your first set, you didn't do a thorough warm-up to determine a heavy enough load.
---
Day 2: Lower Body
A) Back squats
Sets: 4
Reps: 4-6
Rest: 90 seconds
B) Barbell step-ups
Sets: 3
Reps: 5-7
Rest: 90 seconds
C) 45-degree hyperextension
4 x 6-9
Sets: 4
Reps: 6-9
Rest: 90 seconds
Note: Hold a plate on your chest for added resistance
---
Day 4: Upper Body (Type I Fibers and All Sub-Types)
For these supersets, you'll have to decrease the load after the first wave since you want to hit absolute failure on both sets.
A1) Alternating seated dumbbell press
Sets: 2
Reps: 10-12
Rest: None
A2) Rear straight arm extensions
Sets: 2
Reps: 8-10
Rest: 90 seconds
B1) Neutral-grip chin-up with bands
Sets: 2
Reps: 10-12
Rest: None
B2) Dumbbell pullover
Sets: 2
Reps: 8-10
Rest: 90 seconds
C) Tate press
Sets: Drop set
Reps: 8-8-8
Rest: 90 seconds
There's no rest between drop sets, and lower the weight enough so that you're able to complete the prescribed number of reps.
D) Dumbbell preacher curl
Sets: Drop set
Reps: 8-8-8
Rest: 90 seconds
There's no rest between drop sets, and lower the weight enough so that you're able to complete the prescribed number of reps.
E) Medicine ball V-up series
All three moves equal one wave through. Perform five waves with 30 seconds of rest between each wave.
---
Day 5: Lower Body
A1) Romanian deadlift
Sets: 2
Reps: 10-12
Rest: None
A2) Stability ball butt bridge
Sets: 2
Reps: 10-12
Rest: 90 seconds
B1) Single-leg reverse lunge
Sets: 2
Reps: 10-12
Rest: None
B2) Front squat
Sets: 2
Reps: 8-10
Rest: 90 seconds
C1) Ground-based froggers
Sets: 2
Reps: 12
Rest: None
Perform three or four warm-up sets so that your first work set is as heavy as possible.
Day 1: Upper Body (Type IIA and IIB Fibers)
A) T-bar row
Sets: 4
Reps: 4-6
Rest: 90 seconds
B) Incline dumbbell press with palms facing in (60 degrees)
Sets: 4
Reps: 4-6
Rest: 90 seconds
C) Hammer curl
Sets: 4
Reps: 4-6
Rest: 90 seconds
D) Standing dumbbell side raises (with some body swing)
Sets: 3
Reps: 6-8
Rest: 90 seconds
E) French press
Sets: 3
Reps: 6-8
Rest: 90 seconds
F) Reverse crunches (pause at the top)
Sets: 3
Reps: 15
Rest: 90 seconds
Your first set should be the heaviest weight possible for the prescribed rep range. Therefore, you may need to lower the weight some each set so that your reps stay in the rep range bracket.
An example sets, reps, and weights for the first exercise might look like: 40 x 4 for the first set, 37 x, 5 for the second, and 35 x 6 for the last.
If you're able to get six reps your first set, you didn't do a thorough warm-up to determine a heavy enough load.
---
Day 2: Lower Body
A) Back squats
Sets: 4
Reps: 4-6
Rest: 90 seconds
B) Barbell step-ups
Sets: 3
Reps: 5-7
Rest: 90 seconds
C) 45-degree hyperextension
4 x 6-9
Sets: 4
Reps: 6-9
Rest: 90 seconds
Note: Hold a plate on your chest for added resistance
---
Day 4: Upper Body (Type I Fibers and All Sub-Types)
For these supersets, you'll have to decrease the load after the first wave since you want to hit absolute failure on both sets.
A1) Alternating seated dumbbell press
Sets: 2
Reps: 10-12
Rest: None
A2) Rear straight arm extensions
Sets: 2
Reps: 8-10
Rest: 90 seconds
B1) Neutral-grip chin-up with bands
Sets: 2
Reps: 10-12
Rest: None
B2) Dumbbell pullover
Sets: 2
Reps: 8-10
Rest: 90 seconds
C) Tate press
Sets: Drop set
Reps: 8-8-8
Rest: 90 seconds
There's no rest between drop sets, and lower the weight enough so that you're able to complete the prescribed number of reps.
D) Dumbbell preacher curl
Sets: Drop set
Reps: 8-8-8
Rest: 90 seconds
There's no rest between drop sets, and lower the weight enough so that you're able to complete the prescribed number of reps.
E) Medicine ball V-up series
All three moves equal one wave through. Perform five waves with 30 seconds of rest between each wave.
---
Day 5: Lower Body
A1) Romanian deadlift
Sets: 2
Reps: 10-12
Rest: None
A2) Stability ball butt bridge
Sets: 2
Reps: 10-12
Rest: 90 seconds
B1) Single-leg reverse lunge
Sets: 2
Reps: 10-12
Rest: None
B2) Front squat
Sets: 2
Reps: 8-10
Rest: 90 seconds
C1) Ground-based froggers
Sets: 2
Reps: 12
Rest: None
caladin
-Flesh Eater-
Here are some vids and pics to help
E) Medicine ball V-up series
YouTube - Parisi Med Ball Abdominal Circuit
this pic is a tate press.
If there are other exercises you are not familar with let me know and i will post them
E) Medicine ball V-up series
YouTube - Parisi Med Ball Abdominal Circuit
this pic is a tate press.
If there are other exercises you are not familar with let me know and i will post them
Last edited:
caladin
-Flesh Eater-
Now the diet...
I am not sure if you are familar with Shelby Starnes but this is copy and paste from him. He is smart cookie so need for me to rewrite anything he has to say.
Cutting Edge Carb Cycling for Fat Loss
by Shelby Starnes
Macro Responses
First, let's review some basics: Everything we eat causes a metabolic and physiological response in our bodies.
For cosmetic purposes, the most important dietary level to examine is the macronutrient level — the carbohydrates, proteins, and fats.
Each macronutrient causes a different response in the body, and by manipulating our intake we can elicit the changes (fat loss or muscle gain) that we're looking for.
Carbohydrates
These are the sugars and starches that make up the bulk of energy for all living things. The body converts carbohydrates into glucose, causing a rise in blood sugar and subsequent release of the anabolic hormone insulin. Insulin aids in building muscle, but it can also cause fat to accumulate if not managed properly.
Proteins
These are the so-called "building blocks of life;" the amino acid structures that rebuild and repair the body. Protein intake also stimulates the release of glucagon, a "fat-burning" hormone.
Fats
These nutrients are essential for the health and maintenance of many body processes including immunity and hormone production, and are also an important energy source. Too many calories from fat, however, especially when combined improperly with the other macronutrients, will result in increased body fat.
Carb Cycling
Carbohydrate cycling takes into account all these macro responses and sets them up to work for us, rather than against us. It's a style of dieting that can be modified for lean muscular gain, fat loss, and also weight maintenance. This article will focus on using carb cycling for fat loss.
Put in simple terms, carbohydrate cycling involves consuming a high carbohydrate diet on some days of the week and a low to moderate carbohydrate diet on other days.
There are two basic approaches to carb cycling:
Cyclical Respective of Training
This approach involves putting your higher carb days on your training days, and your lower carb days on your off days. For example, if you train 4 days per week, some of those training days will be high days, some will be medium days, and all 3 of your off days will be low carb days.
The benefits of this approach are that carbs are higher on training days, allowing more energy and strength for workouts. The increase in insulin also helps facilitate glycogen storage after training.
Cyclical Irrespective of Training
Also known as the "random approach." This is the approach we'll be focusing on. It involves creating a "random" carbohydrate rotation that you follow irrespective of your training days.
In other words, you set up a cycle like "high, medium, low" and follow it regardless of whether your high days fall on training days, or low days on off days, and so forth.
The benefits of this approach are two-fold, as you'll sometimes end up training on a low day, making the workout a very potent fat burner — but at other times, you'll end up having a high day on a day when you're off from training, allowing for maximal glycogen storage.
Of course, some days will fall just as they do in the Cyclical Respective of Training approach too, and those benefits are clear as they were mentioned earlier.
Now let's take a look at each type of day and the impact they have on the body:
High Carb Days
These days raise the body's insulin levels, fill glycogen stores, keep the metabolism burning efficiently, and stave off muscle catabolism. Since insulin levels are elevated all day on these days, cardio is typically not done (insulin inhibits fat-burning).
Medium Carb Days
These days are the "in-between" ones that allow for fat burning without dropping carbs too low. These days are good for both weight training and cardio.
Low Carb Days
These days are the heavy duty "fat burning days." They keep insulin levels low enough to allow for maximum fat burning while retaining muscle. These are great days to really push the cardio (even double sessions if necessary) as well as training.
You'll be so rock hard, you'll blend into the background.
Why the Random Approach Works
The random approach works because you end up training on any of the days, and training on a low day is great for burning fat and depleting glycogen. Training on a high day, on the other hand, is great for optimal strength.
Having some off days fall on high carb days is a good thing as well; by not training on a high day, you allow the body to fully store all the glycogen you take in, rather than burning it as fuel for a training session.
Having an off day fall on a low day works well to allow your body to burn fat while you recover from your training.
The medium days fall in between and allow for fat burning and also a bit of glycogen storage for energy and strength.
As you can see, with the random approach you get the best of all worlds.
Implementing the Random Approach
Setting up a diet irrespective of training is easy; all you need to do is create a random cycle and adhere to it, right?
Well, there are considerations to be taken into account. Let's review them:
Start slow
Always start off with a shorter carb cycle, such as a 3-day rotation of high, then medium, then low. A shorter carb cycle will allow you to get used to the different days and start making progress without pushing the diet too hard. You always want to leave room to push the diet harder once you've hit a plateau — sort of like having a "trick card" up your sleeve.
Gradually spread out your high days
High days, while necessary to keep refill glycogen, stave off catabolism, and jumpstart the metabolism, are not all that great for direct fat burning.
As you get deeper into your carb cycling diet, you'll need to spread out the high days further and further so that your 3-day cycle becomes a 4,5,6, and eventually even a 7-day cycle.
This is accomplished by adding in more medium and low days. For example, a sample 5-day carb cycle might look something like this:
Day 1: High
Day 2: Medium
Day 3: Low
Day 4: Medium
Day 5: Low
Day 6: Cycle starts over
You would push the cardio and training on the medium and low days, and use the high day to relax a bit (although weight training on a high day is fine).
I recommend sticking to your normal weekly training routine, so with a 5-day carb cycle you would end up having the high, medium, and low days fall on different days each week. If you trained legs on a high day one week, you might end up training them on a low day the following week, for instance.
Carb Cycling + Hard Work = Stage Ready
Sample Set-up
The table below gives guidelines for each macronutrient on high carb, medium carb, and low carb days. Note that we lower protein on our high carb days and also keep fat as low as possible. This is because carbohydrates are protein-sparing, meaning that less is required when carbs are high.
High carbohydrate intake means high insulin too, and since insulin is a "storage hormone," we keep fat as low as possible on the high days.
Also keep in mind that for optimal blood sugar levels, metabolism, and amino acid turnover, it is best to divide your daily totals into 5–6 meals per day (about every three hours or so).
Note that the figures for fat are referring to added healthy fats such as olive oil, fish oil, nuts, etc.; not the incidental fats found in your oats, chicken, etc.
Using the table, a 150 pound female would follow this plan:
High carb days: 135-150 grams of carbohydrate, 113 grams of protein, very low fat
Medium carb days: 75 grams of carbohydrate, 135 grams of protein, 15 grams of fat
Low carb days: 30 grams of carbohydrate, 150 grams of protein, 30 grams of fat
Divide the protein evenly over your meals for the day.
On high carb days divide the carbs evenly, just like you did with protein.
On low and medium carb days, limit your carbohydrate to your first meal(s) of the day and your post-workout meal.
For the added fats on low and medium days, spread them out evenly amongst your non-carb meals.
What to Eat
While these pancakes are "carbs," they're not quite the right kind.
Stick to healthy whole foods for this diet — if you can't kill it, grow it, or pick it, you probably shouldn't be eating it. Here are some examples for each macronutrient category:
Carbohydrates: oatmeal, brown rice, sweet potatoes, grits, plain rice cakes
Protein: chicken breast, turkey breast, lean cuts of red meat, egg whites, fish, lowfat protein powders
Fat: olive oil, flaxseed oil, fish oil, walnuts, almonds, cashews, all-natural peanut butter
Note: Fibrous vegetables like broccoli, asparagus, cauliflower, spinach, etc. are pretty much considered "free foods" on this diet and a serving or two can be consumed at any meals on any of the days — high, medium, or low.
What to Expect
If followed closely, you can expect to lose at least a few pounds within the first week or two. Keep in mind that with carb cycling, you'll have varying levels of water and glycogen in your body on different days so your weight will fluctuate a little.
In general, though, the loss will follow a downward trend as you strip away the fat but retain, and even build lean mass. After the initial week or two, one to one and a half pounds of fat loss per week is a reasonable goal to shoot for.
Conclusion
Not only is this diet great in terms of results and ease of use, it's also very easy mentally. It's a lot easier to push through a string of low and medium carb days when you know you have a day of high carbs coming up.
Using the guidelines above, you can set up a diet that will not only allow you to reach your physique goals, but also improve your health and well-being.
Carbohydrate Protein Fat
High carb day 0.9-1.0 gram per pound
of body weight 0.75 grams per pound
of body weight as low as possible
Medium carb day 0.5 grams per pound
of body weight 0.9 grams per pound
of body weight 0.1g per pound
Low carb day 0.2 grams per pound
of body weight 1.0 grams per pound
of body weight 0.2g per pound
of body weight
I am not sure if you are familar with Shelby Starnes but this is copy and paste from him. He is smart cookie so need for me to rewrite anything he has to say.
Cutting Edge Carb Cycling for Fat Loss
by Shelby Starnes
Macro Responses
First, let's review some basics: Everything we eat causes a metabolic and physiological response in our bodies.
For cosmetic purposes, the most important dietary level to examine is the macronutrient level — the carbohydrates, proteins, and fats.
Each macronutrient causes a different response in the body, and by manipulating our intake we can elicit the changes (fat loss or muscle gain) that we're looking for.
Carbohydrates
These are the sugars and starches that make up the bulk of energy for all living things. The body converts carbohydrates into glucose, causing a rise in blood sugar and subsequent release of the anabolic hormone insulin. Insulin aids in building muscle, but it can also cause fat to accumulate if not managed properly.
Proteins
These are the so-called "building blocks of life;" the amino acid structures that rebuild and repair the body. Protein intake also stimulates the release of glucagon, a "fat-burning" hormone.
Fats
These nutrients are essential for the health and maintenance of many body processes including immunity and hormone production, and are also an important energy source. Too many calories from fat, however, especially when combined improperly with the other macronutrients, will result in increased body fat.
Carb Cycling
Carbohydrate cycling takes into account all these macro responses and sets them up to work for us, rather than against us. It's a style of dieting that can be modified for lean muscular gain, fat loss, and also weight maintenance. This article will focus on using carb cycling for fat loss.
Put in simple terms, carbohydrate cycling involves consuming a high carbohydrate diet on some days of the week and a low to moderate carbohydrate diet on other days.
There are two basic approaches to carb cycling:
Cyclical Respective of Training
This approach involves putting your higher carb days on your training days, and your lower carb days on your off days. For example, if you train 4 days per week, some of those training days will be high days, some will be medium days, and all 3 of your off days will be low carb days.
The benefits of this approach are that carbs are higher on training days, allowing more energy and strength for workouts. The increase in insulin also helps facilitate glycogen storage after training.
Cyclical Irrespective of Training
Also known as the "random approach." This is the approach we'll be focusing on. It involves creating a "random" carbohydrate rotation that you follow irrespective of your training days.
In other words, you set up a cycle like "high, medium, low" and follow it regardless of whether your high days fall on training days, or low days on off days, and so forth.
The benefits of this approach are two-fold, as you'll sometimes end up training on a low day, making the workout a very potent fat burner — but at other times, you'll end up having a high day on a day when you're off from training, allowing for maximal glycogen storage.
Of course, some days will fall just as they do in the Cyclical Respective of Training approach too, and those benefits are clear as they were mentioned earlier.
Now let's take a look at each type of day and the impact they have on the body:
High Carb Days
These days raise the body's insulin levels, fill glycogen stores, keep the metabolism burning efficiently, and stave off muscle catabolism. Since insulin levels are elevated all day on these days, cardio is typically not done (insulin inhibits fat-burning).
Medium Carb Days
These days are the "in-between" ones that allow for fat burning without dropping carbs too low. These days are good for both weight training and cardio.
Low Carb Days
These days are the heavy duty "fat burning days." They keep insulin levels low enough to allow for maximum fat burning while retaining muscle. These are great days to really push the cardio (even double sessions if necessary) as well as training.
You'll be so rock hard, you'll blend into the background.
Why the Random Approach Works
The random approach works because you end up training on any of the days, and training on a low day is great for burning fat and depleting glycogen. Training on a high day, on the other hand, is great for optimal strength.
Having some off days fall on high carb days is a good thing as well; by not training on a high day, you allow the body to fully store all the glycogen you take in, rather than burning it as fuel for a training session.
Having an off day fall on a low day works well to allow your body to burn fat while you recover from your training.
The medium days fall in between and allow for fat burning and also a bit of glycogen storage for energy and strength.
As you can see, with the random approach you get the best of all worlds.
Implementing the Random Approach
Setting up a diet irrespective of training is easy; all you need to do is create a random cycle and adhere to it, right?
Well, there are considerations to be taken into account. Let's review them:
Start slow
Always start off with a shorter carb cycle, such as a 3-day rotation of high, then medium, then low. A shorter carb cycle will allow you to get used to the different days and start making progress without pushing the diet too hard. You always want to leave room to push the diet harder once you've hit a plateau — sort of like having a "trick card" up your sleeve.
Gradually spread out your high days
High days, while necessary to keep refill glycogen, stave off catabolism, and jumpstart the metabolism, are not all that great for direct fat burning.
As you get deeper into your carb cycling diet, you'll need to spread out the high days further and further so that your 3-day cycle becomes a 4,5,6, and eventually even a 7-day cycle.
This is accomplished by adding in more medium and low days. For example, a sample 5-day carb cycle might look something like this:
Day 1: High
Day 2: Medium
Day 3: Low
Day 4: Medium
Day 5: Low
Day 6: Cycle starts over
You would push the cardio and training on the medium and low days, and use the high day to relax a bit (although weight training on a high day is fine).
I recommend sticking to your normal weekly training routine, so with a 5-day carb cycle you would end up having the high, medium, and low days fall on different days each week. If you trained legs on a high day one week, you might end up training them on a low day the following week, for instance.
Carb Cycling + Hard Work = Stage Ready
Sample Set-up
The table below gives guidelines for each macronutrient on high carb, medium carb, and low carb days. Note that we lower protein on our high carb days and also keep fat as low as possible. This is because carbohydrates are protein-sparing, meaning that less is required when carbs are high.
High carbohydrate intake means high insulin too, and since insulin is a "storage hormone," we keep fat as low as possible on the high days.
Also keep in mind that for optimal blood sugar levels, metabolism, and amino acid turnover, it is best to divide your daily totals into 5–6 meals per day (about every three hours or so).
Note that the figures for fat are referring to added healthy fats such as olive oil, fish oil, nuts, etc.; not the incidental fats found in your oats, chicken, etc.
Using the table, a 150 pound female would follow this plan:
High carb days: 135-150 grams of carbohydrate, 113 grams of protein, very low fat
Medium carb days: 75 grams of carbohydrate, 135 grams of protein, 15 grams of fat
Low carb days: 30 grams of carbohydrate, 150 grams of protein, 30 grams of fat
Divide the protein evenly over your meals for the day.
On high carb days divide the carbs evenly, just like you did with protein.
On low and medium carb days, limit your carbohydrate to your first meal(s) of the day and your post-workout meal.
For the added fats on low and medium days, spread them out evenly amongst your non-carb meals.
What to Eat
While these pancakes are "carbs," they're not quite the right kind.
Stick to healthy whole foods for this diet — if you can't kill it, grow it, or pick it, you probably shouldn't be eating it. Here are some examples for each macronutrient category:
Carbohydrates: oatmeal, brown rice, sweet potatoes, grits, plain rice cakes
Protein: chicken breast, turkey breast, lean cuts of red meat, egg whites, fish, lowfat protein powders
Fat: olive oil, flaxseed oil, fish oil, walnuts, almonds, cashews, all-natural peanut butter
Note: Fibrous vegetables like broccoli, asparagus, cauliflower, spinach, etc. are pretty much considered "free foods" on this diet and a serving or two can be consumed at any meals on any of the days — high, medium, or low.
What to Expect
If followed closely, you can expect to lose at least a few pounds within the first week or two. Keep in mind that with carb cycling, you'll have varying levels of water and glycogen in your body on different days so your weight will fluctuate a little.
In general, though, the loss will follow a downward trend as you strip away the fat but retain, and even build lean mass. After the initial week or two, one to one and a half pounds of fat loss per week is a reasonable goal to shoot for.
Conclusion
Not only is this diet great in terms of results and ease of use, it's also very easy mentally. It's a lot easier to push through a string of low and medium carb days when you know you have a day of high carbs coming up.
Using the guidelines above, you can set up a diet that will not only allow you to reach your physique goals, but also improve your health and well-being.
Carbohydrate Protein Fat
High carb day 0.9-1.0 gram per pound
of body weight 0.75 grams per pound
of body weight as low as possible
Medium carb day 0.5 grams per pound
of body weight 0.9 grams per pound
of body weight 0.1g per pound
Low carb day 0.2 grams per pound
of body weight 1.0 grams per pound
of body weight 0.2g per pound
of body weight
caladin
-Flesh Eater-
If you have any questions let me know. This is a great board and the people herw will help you out as much as possible.
Some things to throw out.
Takes lots of omega 3. Im talking about 3-6grams of omega 3's a day. I use costco's brand.
There alot of fatburners out there but few that really work. Do your research.
If you do choose to use steroids I would stay with anavar. The female mods can help you with setting that up.
Some things to throw out.
Takes lots of omega 3. Im talking about 3-6grams of omega 3's a day. I use costco's brand.
There alot of fatburners out there but few that really work. Do your research.
If you do choose to use steroids I would stay with anavar. The female mods can help you with setting that up.
caladin
-Flesh Eater-
I see you do sprints. Those are great for burning fat. Here are some other ideas for energys system work. I will post some more soon.
60 Meter / 196 Feet Sprints - Walk Back - No Rest
Week 1 10 Cycles
Week 2 11 Cycles
Week 3 12 Cycles
Week 4 13 Cycles
Week 5 14 Cycles
Week 6 15 Cycles
Week 7 16 Cycles
Week 8 17 Cycles
Week 9 18 Cycles
++++
Concept 2 Rower
1 min on, 1 min off x 10-15. This is an HIIT workout, pull as hard as possible for 1 min, active recovery on the machine for 1 minute. repeat 10-15 times as your fitness and training allow.
1000m x 3-5. 2min rest between sets. Max pressure. This will activate your anerobic energy system pretty hard.
20min+ steady state piece. Keep a consistent stroke rating 18-22 strokes per minute, at a consistent heart rate. Toss in a few 10 stroke pieces every 4-5 min to keep it interesting.
++++
Perform the following:
(all rest periods are double the time it takes you to complete the run)
2 800 meters
3 200 meters
4 100 meters
5 60 yard dashes
6 40 yard dashes
Comes out to 2 miles
++++
60 Meter / 196 Feet Sprints - Walk Back - No Rest
Week 1 10 Cycles
Week 2 11 Cycles
Week 3 12 Cycles
Week 4 13 Cycles
Week 5 14 Cycles
Week 6 15 Cycles
Week 7 16 Cycles
Week 8 17 Cycles
Week 9 18 Cycles
++++
Concept 2 Rower
1 min on, 1 min off x 10-15. This is an HIIT workout, pull as hard as possible for 1 min, active recovery on the machine for 1 minute. repeat 10-15 times as your fitness and training allow.
1000m x 3-5. 2min rest between sets. Max pressure. This will activate your anerobic energy system pretty hard.
20min+ steady state piece. Keep a consistent stroke rating 18-22 strokes per minute, at a consistent heart rate. Toss in a few 10 stroke pieces every 4-5 min to keep it interesting.
++++
Perform the following:
(all rest periods are double the time it takes you to complete the run)
2 800 meters
3 200 meters
4 100 meters
5 60 yard dashes
6 40 yard dashes
Comes out to 2 miles
++++
THE-DET-OAK
IncreasedMyT @ ULV
i didnt even read it yet-but im sure its great post-YOU DA MAN!
sunsandsea
New member
Wow, caladin, thanks for all the info! Very much appreciated.
sunsandsea
New member
Hi ms wonderfit! Caladin gave great advice! You have to eat way more protein (with each meal) and ditch the cereal bars, Craisins, bread, ranch dressing and the sunchips. That's way too many carbs/sugar. Go for yogurt & fruit w/ chia seeds or ground flax seeds. Steel cut oatmeal instead of regular, and plain almonds make a great snack.
Good luck!
