One week on custom made diet with help of Strapped and Supirman, and my first two pak are popping out really good!


GO 45 min of cardio!!!! and seperating fat and carbs!!!

Congratulations man. That is a nice accomplishment. Hope the next ones show up for ya soon.

Dwayne

Good job!
Can ya please post up your diet and routine?

http://home.comcast.net/~l33tn00b/ab.gifhttp://home.comcast.net/~l33tn00b/ab2.gif

One week on custom made diet with help of Strapped and Supirman, and my first two pak are popping out really good!


GO 45 min of cardio!!!! and seperating fat and carbs!!!
Glad it's workin out for ya :tu: Just stick to it and you'll get your abs soon enough!

Congratulations mate! Keep up the good work :)

heh... this funny cause the exact same thing happend to me after I switched to SwoleCat style of things. Seperating fat/carbs and AM low intensity cardio.

BAM...top abs all of a sudden and hella more definition in less than two weeks.

Congrats on your results. I want abs as well! :tu:
What advice did swollecat give you?

Sweet! Looks like I need some advice from Supirman! Supirman if you read this hit me up on PM.

heh... this funny cause the exact same thing happend to me after I switched to SwoleCat style of things. Seperating fat/carbs and AM low intensity cardio.

BAM...top abs all of a sudden and hella more definition in less than two weeks.


SO TRUE MAN!

what do you guys do for 45 minutes of cardio?

what do you guys do for 45 minutes of cardio?
walk or stairstepper or ellpitical :bb:

I've been diggin the incline treadmill lately, 12.0 degrees at 3.5-4 mph.

I like the elliptical too but I always get carried away and realize I'm going way too fast. Need something to pace me, hence the treadmill.

Congrats on your results. I want abs as well! :tu:
What advice did swollecat give you?

Weird, I don't remember saying anything. :confused:

~SC~

Weird, I don't remember saying anything. :confused:

~SC~

maybe u said it in ur sleep!! jk, but i think u (or maybe some1 else) said low intensity cardio for 40 min is most benefial?? In fact, a lotta ppl say that or HIIT so it coulda been some1 else.

Weird, I don't remember saying anything. :confused:

~SC~
i mean magazines.... and advice y ou gave to other ppl :spaz:

if i don't have access to a gym at all, what can i do for cardio?

if i don't have access to a gym at all, what can i do for cardio?
Fast walking at 60-70% of your max heart rate. If you dont have a heart rate monitor... get one.

how much does a heart monitor go for? what should your resting heart-rate be? what percentage is it at resting? i realize this is relative to health, but what is average for someone with about 13% body fat.

how much does a heart monitor go for? what should your resting heart-rate be? what percentage is it at resting? i realize this is relative to health, but what is average for someone with about 13% body fat.

My resting heart rate has been in the 90s since I first noticed it in my teen years. I have had annual physicals since age 20, I am 62. All doctors, I have asked, said "forget about it, there are people with high pluse rates, nothing wrong with you". I have done a couple of stress tests in last 20 years, everything fine. It has nothing to do with %BF.

I was never a great distance runner, I stayed in the middle of the pack. I was a pretty good sprinter, if that means something.

how much does a heart monitor go for? what should your resting heart-rate be? what percentage is it at resting? i realize this is relative to health, but what is average for someone with about 13% body fat.

Here (http://www.bodybuilding.com/fun/matt62.htm) is a calculator you can you to figure out your target heart rate.

Jason

awesome man, thanks alot. just so you guys no, i updated pics in my journal, now that i am back on a program, it is like restarting, so they're not too hot, but gimme 2 weeks and you'll see a huge difference!!

Here (http://www.bodybuilding.com/fun/matt62.htm) is a calculator you can you to figure out your target heart rate.

Jason

That confused me a lot lol

Here (http://www.bodybuilding.com/fun/matt62.htm) is a calculator you can you to figure out your target heart rate.

Jason
Wow, that is good news. It means that because I am so young and in decent shape that I won't lose muscle when doing intense activity.

What do yall mean by separate carb and fat? do yall mean separate them as in carbs in the morning, and so on? what kind of special diet are you on David? and last but not least, do you have any relatives in Weimar, Texas...

Supirman, you look freakin awesome... got any advice at all?

I am about 170 right now with about 13-16% bf. try to work out every day and also play a lot of b-ball...

Thanks,
Brian

What do yall mean by separate carb and fat? do yall mean separate them as in carbs in the morning, and so on?

I think what they mean is separate them within each meal. So, have a carb/protein meal or a fat/protein meal, but stay away from carb/fat meals. Someone else with more knowledge can probably explain why.

Probably a good idea to have most of your carbs in the first part of the day also.

Here's the information on the diet that I was giving to David. This is similar to the diet I follow written by SwoleCat, with some differences that make Swole's unique and that I can't give out. Also, to clear any confusion, SwoleCat's programs are more than just a diet. He gauges where you are when starting and from that he decides the best approach for you. His program isn't the same for everyone, it's completely custom. Along with the diet program, he also gives you tons of information about why you are doing the things you're doing, he gives you tons of motivation and support, and he even gives you the correct workout to follow. After progress slows, he then re-evaluates your progress and makes some tweaks to your diet to allow for continued fat loss. To summarize, SwoleCat's program is much more than a diet, it's all of the personal consultation and customization that you get which makes it such a huge success. Hat's off to SwoleCat! :)

Now to the cutting diet:

The Cutting Primer
By rambo @anabolicreview.com

It’s about time we had a decent full length post on cutting…

Let’s get a few things straight…
1. All of the insights I’m about to provide are not person-specific. What that means is that it is a general guideline, not a bible.
2. I truly do believe that bodybuilding is 80% diet. You can lift your ass off daily, and still look horrible if you aren’t eating right.
3. You are what you eat. It’s just that simple.

The BASICS-
1.Postworkout Nutrition- I’m a firm believer that PWO nutrition is hands down the most important aspect of dieting. It is within the 15 minutes after a workout that your body is in dire need of nutrients. It is a completely anabolic state, and what you take in can be optimized to ensure maximum results. A general rule of thumb is 40-60 grams whey protein, and double the amount of whey in carbohydrates (50% dextrose/50% maltodextrin).

2. Carbs- You are **** right, carbs. In a strict cutting diet the majority of your carbs should come in the form of PWO nutrition, and the remainder in breakfast. Fibrous veggies are a staple, but keep in mind that they don’t count towards intake, as they have negligible impacts on blood sugar levels. (Exceptions: Carrots, Peas) All high glycemic carbs outside of PWO should be avoided. The best sources of low GI carbs can be found in oatmeal and brown rice, as well as yams.

3. Protein- You need tons. 1.5-2.0 grams per pound of lean bodyweight is a good general rule of thumb. You should take in a good portion of your protein in the source of real meals, avoid intaking too many shakes, as real food comes to a better benefit. The list foods with high protein bioavailability is extensive, and I will only cover a few, (Egg whites, Lean steak, Chicken breast, the list goes on forever….).

4. Fats- Guess what? You need fat to lose fat. We are talking about the granddaddy of fats, the EFA (Essential Fatty Acid). Good sources of fat are ( Flax Oil, Nuts, Salmon, Olive Oil).

5. The separation of Carbs and Fats- This is a hotly debated issue, but again, in my opinion, an important aspect nonetheless. Remember that it is often when you eat items and with what you eat them that is more important than what you are eating. A mouthful, I know, but stay with me. Remember that when you take in certain carbs, you can spike your insulin levels. If you are taking in fats when your insulin has been spiked, you are allowing the basic laws of physiology to act out, and you allow for a higher propensity for fat storage. Separation is key. The sample diet will give a good example of how to separate them.




6. Supplements-

Glutamine: Helps prevent catabolism when cutting. Best used in dosages of 10grams daily, 5 grams before cardio, 5 grams at another interval, but not after workout as it fights for absorption with the glutamine peptides in whey.
ALA/R-ALA- Gets my supplement of the day award. R-ALA is effective in lowering the spike of insulin when certain carbs are consumed. I could give you a dissertation on the stereoentisomeric properties of the R, but all you need to know is that it has been found to shuttle carbohydrates away from adipose and into myocytes. Translation: Away from fat cells, into muscle cells. It’s a supplement, however, not a miracle worker. It’s not a crutch, and won’t do anything about fat intake. ALA and R-ALA can also aid in the expedition of the ketogenic state. Remember that if you buy R-ALA that you supplement it with Biotin. Glucorell-R is prepackaged with it. If you can afford it, go for it. As far as dosage, with the R, you are looking at 1-2 pills of Glucorell R for each 30-40grams of carb intake.
Protein and Carb Shakes: I’m not going to cover protein, because even if you can’t afford it, you should sell a kidney to get some. Carb drinks are rather convenient, and companies offer pre mixed dosages, (CarboHit, Glycoload, UltraFuel). Dextrose and Maltodextrin can be bought from most supplement stores or online.

www.allsportsnutition.com

7. Cheating- Cheating is essential. Why? Remember, the body runs on homeostasis, it likes to keep balance. After eating so well after a week, your body begins to adjust, and fat loss over time will not be as rapid. The other extremely important aspect is mental sanity. So many diets crash and fail because people don’t give themselves a chance to breath. Remember, cheating is not an opportunity for you to pillage the entire mall food court. Shoot for a cheat meal, not an all out binge. A fast food value meal can be 2,000 calories. Eat that 3 times on one day, and you’ve consumed 6,000 calories. And that’s not good in any case.

8. Cardio- Cardio and cutting usually go hand in hand. I won't go into specifics about length, other than cardio shouldn't be excessive. 45 minutes to one hour daily should be sufficient, and should be performed on an empty stomach.




Sample Diet:
Note: This is a sample diet for a 200 pound gentleman who is wishing to cut. We can assume his BF to be around 15%. This diet will NOT work for you if those criteria don’t apply to you; however it is easy to customize the below diet to take in account your own statistics. It is the principles that are applicable.. I am not going to post the total amount of calories, only the carb, protein and fat macros for the whole day.


Meal 1:
Lean Protein, 1/2 cup oatmeal

Meal 2:
Protein shake/Lean Protein (2 tbsp flax

Meal 3:
Veggies, Lean Protein

Workout

Meal 4:
PWO Nutrition

Meal 5:
Veggies, Lean Protein, 1/2 cup rice or oatmeal.

Meal 6:
Shake with Flax

That turns into approximately 300 grams protein, 130 grams Carbs, and 50 grams of fat.

*Reminder: This is a PRIMER. It’s not mean to be comprehensive.





Here comes the fun part: Question and Answer….

Q: What about dairy?
A: If you don’t mind a soft look, fat free cottage cheese is an excellent caseinate source, but as for milks- way too much processed sugar. NO.

Q: Should I do a keto diet?
A: Unless you are morbidly obese, or would like to drag your wilted muscles behind you, stay away from keto. Again, that’s my opinion. You can see my previous posts for my anti-keto ranting.

Q: What about cycling carb intake?
A: Obviously on non workout days you will be without a shake, so you will be auto-cycling. It works well that way.

Q: Is sodium an issue?
A: Outside of the bloating issue, or if you have high cholesterol, no.

Q. How do I make my meals not taste like cardboard?
A. Be creative. Mix in some sugar free jam or splenda in your oats, some hot sauce or soy sauce on your meats, or pick up some sugar free ketchup.

Q. I don’t like old fashioned oats. Can I eat the pre mixed oats with fruit?
A. No. Be a man. Those mixes have ridiculous amounts of sugar.

Q. What about fruit?
A: Fruit replenishes glycogen stores in the liver, and in my opinion, is not to be a staple of a strict cutting diet, with a few exceptions.

Q: Can I eat steak while cutting?
A: Definitely. Make sure it’s a leaner cut.

Thanks guys, I really appreciate the help... I will be putting the new dietary changes into effect immediately... they aren't really that different than what I am doing right now, with the exception of a few changes I need to make on the weekends.

Thanks again,
Brian

Thanks for that cutting post. Good info, I kind of already knew keto-diets weren't very good for maintaining muscle.

Here (http://www.bodybuilding.com/fun/matt62.htm) is a calculator you can you to figure out your target heart rate.

Jason



Jason, is that accurate? ... If it is more accurate than the formula ( 220 - age), then i must have went 75% and above. for past 2 weeks.