trimmin the fat after a bulk
- 08-21-2009, 01:22 PM
trimmin the fat after a bulk
i just finished my long term bulking phase. Started in winter at 140, now im 175 lbs. Now i need to fix my diet to return to my deep cut body, but i dont wanna lose any of the muscle i've worked so hard to put on.
this is my diet right now
breakfast - peanut butter
lunch - chicken, wheat bread w/ marg.
pre w.o. - peanut butter
post w.o. - 3 scoop weight gainer
dinner - either chicken fish or steak with veggies, rice
pre bed - 4 scoop weight gainer
i assume the weight gainers will have to go, but i really dont wanna lose any weight, i wanna maintain my weight at 174 (more or less) and just take take the rest of the fat out of my stomach
right now im on Lean Xtreme, because i know that is a body composition formula instead of a weight loss formula so i thought i was good.
- 08-21-2009, 02:52 PM
2) U never want to have fat before a workout, at least not as the main part of the meal. and refer back to #1.
- 08-21-2009, 03:24 PM
08-21-2009, 04:39 PM
08-21-2009, 04:41 PM
08-21-2009, 06:32 PM
for breakfast I eat a shake consisting of 1 banana, 40g weigh, 1 cup oatmeal, 12oz milk, 2 tablespoons honey, and 1/2cup egg whites.
Plenty of protein and very complex carbs from oatmeal. Try something like that.
08-21-2009, 07:28 PM
08-21-2009, 11:02 PM
If you want to maintain your body weight, but lose body fat, take your weight gain
with breakfast and one in afternoon. Stay away from carbs at night before bed.
Oatmeal,eggs,PB,fish oil is good for breakfast. If you want to gain lean weight, eat
chicken and brown rice for lunch, steak and whole wheat pasta for dinner, plenty of
vegetables, and plenty of protein shakes. Make sure you have a carb as soon as your
finished working out and about 15 minutes after the carbs some protein.
08-22-2009, 10:35 AM
08-22-2009, 10:59 AM
Does the casein powder have lactose in it even if you drink it with water?
If it does, perhaps drink a whey drink before bed and if you wake up to pee
or something in the middle of the night, take another one. I also use ZMA
before I go to bed.
08-22-2009, 04:27 PM
08-22-2009, 04:58 PM
I just ordered casien protein, although a bit pricey, I'll take that back to college with me and just have some before bed with some peanut butter or olive oil. (I don't want too many carbs before bed) It's also good to have some casien in your postworkout shake. Whey hits the muscles fast and then is done, casien will keep feeding your muscles for a while after. And this is when muscles need the protein the most.
Also, if I were you, and looking to trim up, I'd move my carbs around breakfast, preworkout and then postworkout. Depending how late you're eating dinner, I'd skip out on the rice.
EDIT: Nutraplanet has NOW Food's ZMA 180 caplets for 20 bucks, my local supplement store sells 90 caps for 20 bucks! Savings to be had at Nutra.
08-22-2009, 05:02 PM
08-22-2009, 05:23 PM
08-22-2009, 05:43 PM
08-22-2009, 06:45 PM
08-22-2009, 06:47 PM
08-22-2009, 07:01 PM
08-22-2009, 07:02 PM
08-22-2009, 07:17 PM
08-22-2009, 07:17 PM
08-22-2009, 11:52 PM
i would highly suggest modified carb cycle with kind of a skipload twist on it,
pretty complecated but if your dedicated works well...
08-23-2009, 12:12 AM
I use liquid pasturized egg whites before bed. 1 cup is like 30g of protein and goes down quick/easy.
I've been going nuts on oatmeal and liquid egg whites...probably more than enough. It seems like I just feel different after consuming eggs than weigh protein.
08-23-2009, 12:13 AM
08-23-2009, 08:40 AM
08-23-2009, 10:14 AM
08-23-2009, 11:24 AM
Just one teaspoon of
Serving Size 2 TBSP (32g)
Servings Per Container 14
Amount Per Serving
Calories 200 Calories from Fat 150
% Daily Value
Total Fat 17g 26%
Saturated Fat 3g 15%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 12g
Cholesterol 0mg 0%
Sodium 110mg 5%
Total Carb 6g 2%
Dietary Fiber 2g 8%
Vitamin A 0%
Vitamin C 0%
Vitamin E 10%
Not a significant source of dietary fiber, sugars, Vitamin C, Calcium, and Iron.
* Percent Daily Values (DV) are based on a 2,000 calorie diet.
1.3:1 ratio of Omega-6 to Omega 3. Omega-3: 1000mg/svg. Omega-6: 1300mg/svg.
PEANUTS, NATURAL OIL BLEND (FLAXSEED AND PALM OILS), SALT, MOLASSES
08-23-2009, 11:26 AM
I haven't heard that not to eat the 3 macros in one meal. If thats true, what does
a 'balanced meal' mean than? What possible reasons do they have for not eating
carbs,protein,fats at once? Does one prohibit the digestion of the other??? What do
'they' suggest doing than? Eating what types of macros and when?
08-23-2009, 12:40 PM
People think. Especially people who do dc training is when u combine fats with the carbs u increase fat storage. However fat can slow gastric emptying and reduce glycemic loads of food which is why its good to have fat in each meal
08-23-2009, 12:43 PM
08-23-2009, 03:52 PM
Naturally More PB is the best, hands down...
I know there is alot of room to argue on what and when to eat this and that, I have very trusty and resourceful ends on both sides of the spectrum...Ive been following the Caveman Diet for so long now that a good serving of carbs almost puts me in a 'carb comma'
08-24-2009, 02:00 PM
breakfast - 2 scoop weight gainer/1 scoop isopure(zerocarb) with lacteid milk or soy
lunch - chicken
pre w.o. - chicken breast sliced on whole wheat bread
post workout - same as breakfast, gets me 40 g complex carbs, 60 g protein
dinner - assortment of fish, chicken, steak..
prebed - eggs or isopure depending on availability
carbs around - 125-175 g
protein - 260+ g
fat - very very low.
08-24-2009, 03:07 PM
DC guys and then scivation guys butt heads then. Lobliner says to eat fats at every meal to slow down digestion and stay leaner. the dc guys say don't mix carbs and fat.
do what you want. just keep your calories under maintenance.
08-24-2009, 03:11 PM
unless your "enhanced" i would not go very very low fat dues to hormone production and maintaining healthy cholesterol levels
i would have half your body weight in fat and if your gaining cut back on carbs or just add more post workout and remove from other poarts of the day.
youll find yourself hungry on a diet like that
08-24-2009, 07:52 PM
Avoid shakes as much as possible if you want to make better progress. Ronnie is paid to drink all that sh*t in his videos, most bigs avoid them apart from post wo. And you want to be eating meat before bed if you're lactose intolerant, eggs aren't too bad, steak would be best. I think you need things spoon fed to you at this point... so check this one out for simplicity... http://www.bodybuilding.com/fun/layne36.htm
BTW: And while on the topic of shakes... how many of you just assume a scoop is a serving? Weigh one out and I think you'll be pretty surprised. Its not...
08-24-2009, 09:08 PM
08-24-2009, 11:30 PM
08-26-2009, 10:14 AM
08-26-2009, 02:33 PM
08-27-2009, 02:59 PM
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