simple diet..effective?

[*budd_2040]

im 6 ft 23 yrs old..about 210 maybe as high as 13-15% body fat at worst. id like to get down to about 10% or lower if that is realistic. i have done a few cycles before, but never have just tried cutting because i get tired of dieting and i dont seem to gain much size when i do. im thinking of running some prop/winny tabs/clen for about a 10 week cycle. SO if i want to stick with a diet i need to keep it simple and something i can continue without any problems.. would this work?

whey protein source- i love muscle milk and its easy for me to drink. it has a lot of the good fat and ive heard people cutting with it without any problem.

ballpark diet plan is to drink 3-4 shakes and 3-4 clean meals per day. clean meals would consist of chicken with white or brown rice. maybe a light amount of sauce for flavor. steak and a potato..some veggies like brocolli..etc

i know this isnt very much in depth but again im looking for something that will maintain muscle and cut fat that i can continue over a period of time without getting burnt out on it. if any muscle is added then even better. suggestions everyone?..thanks for your help in advance..

 

[luquillo78]

Go with brown rice instead of white. Sweet potatoes instead potatoes. Make a cut off in carbs intake after 6 pm. Add cardio on an empty stomach at morning. Eat always clean. Don't mix carbs and fats.

 

[nolinenowait]

4 muscle milk shakes a day is going to be a lot if your trying to lose bf. your diet shouldn't be any more 20% fat. post your diet for today and count how many calories your consuming. Your young and have a good amount of muscle so your body shouldn't have a hard time burning calories. If you are doing morning don't do it on an empty stomach. Your body has no fuel for cardio with no food in it. It will eat at your muscle.

 

[luquillo78]

If you are doing morning don't do it on an empty stomach. Your body has no fuel for cardio with no food in it. It will eat at your muscle.

No it won't if it's low intensitiy cardio. It will burn fat.

 

[*budd_2040]

im thinking 4 meals..fish or ground turkey/turkey patties and brown rice, maybe canned green beans. 3 muscle milk shakes. one in the morning with a banana, 1 during the day and 1 before bed. i usually do cardio either right before my workout or right after for 20-30 min about 5 days a week

 

[luquillo78]

If you don't do it first thing in the morning, do it AFTER workout, not before.

 

[ectomorph]

If you are doing morning don't do it on an empty stomach. Your body has no fuel for cardio with no food in it. It will eat at your muscle.

Wrong. That is the best time to do cardio for fat loss. No glycogen stores to burn up before it turns to fatty acids for fuel.

 

[Eat it or Beat it!!!]

Wrong. That is the best time to do cardio for fat loss. No glycogen stores to burn up before it turns to fatty acids for fuel.

After sleeping all night for 6-8 hours, or whatever amount is required for you personally, the body, upon arising in the morning, is in a very catabolic state.This means a state of negative nitrogen balance,something no bodybuilder wants. To perform cardio at this time, on an empty stomach, creates a further state of catabolism, thus resulting in muscle breakdown, and muscle tissue loss.The exact opposite of what bodybuilding is all about! It`s true that blood sugar levels are low in the morning, but so are amino acids,the building blocks of protein. If you must do cardio in the morning.... no big deal, just make sure to have a protein drink, or a light protein meal, 45-60 minutes before the aerobic session. Your first priority in the morning, after fasting all night during sleep, should be to feed the body protein and carbs, thus restoring the body to an anabolic state once again. You always want to remain in this anabolic state, if possible, thats why we eat every three hours or so.

In my opinion, the best time to do cardio is after you workout with the iron. Performing your cardio workout after training with the weights, is the most ideal time to burn fat. The reasoning behind this thinking is that during your weight training workout you are using glucose, and stored glycogen, as fuel for energy. Glucose and glycogen are sugars, and sugars are carbs. You want to use carbs as fuel for your training ideally,to sustain you throughout the workout. After you are done training, your glucose and glycogen levels are obviously depleted, thus making this the perfect time to perform your cardio, and to use stored fat as fuel. At this time, if you are on a high protein diet, as most bodybuilder`s are, or should be, the body will burn fat as fuel, to help get you through the cardio session.

 

[luquillo78]

When you do low intensity cardio, MOST energy comes from burning fat. Not protein.
After workout is also a good moment to do cardio but don't forget you are also in a catabolic state. To burn fat, you MUST be in catabolic state. Catabolism means the burn of tisue. If %bf is hight (more than something as 14%), fat is burnt with little or no muscle break down, if diet is correct, of course.

 

[ElGeoffio]

After sleeping all night for 6-8 hours, or whatever amount is required for you personally, the body, upon arising in the morning, is in a very catabolic state.This means a state of negative nitrogen balance,something no bodybuilder wants. To perform cardio at this time, on an empty stomach, creates a further state of catabolism, thus resulting in muscle breakdown, and muscle tissue loss.The exact opposite of what bodybuilding is all about! It`s true that blood sugar levels are low in the morning, but so are amino acids,the building blocks of protein. If you must do cardio in the morning.... no big deal, just make sure to have a protein drink, or a light protein meal, 45-60 minutes before the aerobic session. Your first priority in the morning, after fasting all night during sleep, should be to feed the body protein and carbs, thus restoring the body to an anabolic state once again. You always want to remain in this anabolic state, if possible, thats why we eat every three hours or so.

In my opinion, the best time to do cardio is after you workout with the iron. Performing your cardio workout after training with the weights, is the most ideal time to burn fat. The reasoning behind this thinking is that during your weight training workout you are using glucose, and stored glycogen, as fuel for energy. Glucose and glycogen are sugars, and sugars are carbs. You want to use carbs as fuel for your training ideally,to sustain you throughout the workout. After you are done training, your glucose and glycogen levels are obviously depleted, thus making this the perfect time to perform your cardio, and to use stored fat as fuel. At this time, if you are on a high protein diet, as most bodybuilder`s are, or should be, the body will burn fat as fuel, to help get you through the cardio session.

Great post!

 

[ectomorph]

After sleeping all night for 6-8 hours, or whatever amount is required for you personally, the body, upon arising in the morning, is in a very catabolic state.This means a state of negative nitrogen balance,something no bodybuilder wants. To perform cardio at this time, on an empty stomach, creates a further state of catabolism, thus resulting in muscle breakdown, and muscle tissue loss.The exact opposite of what bodybuilding is all about! It`s true that blood sugar levels are low in the morning, but so are amino acids,the building blocks of protein. If you must do cardio in the morning.... no big deal, just make sure to have a protein drink, or a light protein meal, 45-60 minutes before the aerobic session. Your first priority in the morning, after fasting all night during sleep, should be to feed the body protein and carbs, thus restoring the body to an anabolic state once again. You always want to remain in this anabolic state, if possible, thats why we eat every three hours or so.

In my opinion, the best time to do cardio is after you workout with the iron. Performing your cardio workout after training with the weights, is the most ideal time to burn fat. The reasoning behind this thinking is that during your weight training workout you are using glucose, and stored glycogen, as fuel for energy. Glucose and glycogen are sugars, and sugars are carbs. You want to use carbs as fuel for your training ideally,to sustain you throughout the workout. After you are done training, your glucose and glycogen levels are obviously depleted, thus making this the perfect time to perform your cardio, and to use stored fat as fuel. At this time, if you are on a high protein diet, as most bodybuilder`s are, or should be, the body will burn fat as fuel, to help get you through the cardio session.

I'd agree with you if you were right...

"A study carried out at Kansas State University (Wilcox, Harford & Wedel Medicine & Science in Sports and Exercise, 17:2, 1985), indicates that a kilogram of fat will be oxidized sooner when exercising in the fasted condition in the morning than when doing the same exercise in the afternoon. By measuring respiratory gas exchange, caloric expenditure, and carbohydrate and fatty acid metabolism, these researchers showed that the mass of fat burned during aerobic exercise amounts to 67% of the total energy expenditure achieved when the same exercise is done later in the day or in the fed state."
And I also have experimented personally with different cardio regimens,times,ect. and 1st thing in the AM on an empty stomach is best.

 

[luquillo78]

I'd agree with you if you were right...

"A study carried out at Kansas State University (Wilcox, Harford & Wedel Medicine & Science in Sports and Exercise, 17:2, 1985), indicates that a kilogram of fat will be oxidized sooner when exercising in the fasted condition in the morning than when doing the same exercise in the afternoon. By measuring respiratory gas exchange, caloric expenditure, and carbohydrate and fatty acid metabolism, these researchers showed that the mass of fat burned during aerobic exercise amounts to 67% of the total energy expenditure achieved when the same exercise is done later in the day or in the fed state."
And I also have experimented personally with different cardio regimens,times,ect. and 1st thing in the AM on an empty stomach is best.

Great post ectomorph!

 

[jul]

Great post ectomorph!

ditto! Cardio in the AM on empty stomach has always worked best for me as well!!!