[Kostadinos]

hey everyone, im kinda new to the whole bodybuilding stuff as i have just gotten into this summer. right now im on Fusion's sub-q fat burners and following the diet plan and workout plan provided pretty religiously and have seen great results dropping about 35 lbs

im entering the final four weeks starting next week but looking over it im a lil worried about loosing muscle mass ive put on based on the low calories of the diet and intense cardio

essentially for the first 2 weeks its calling for 45 mins of hiit cardio before breakfast and then another 45 after my workout i believe and then for the last 2 weeks 45 mins of interval cardio before breakfast and 45 post workout i believe and 1 day of cardio wihtout weights and sunday as a core day only

also im going to be down to 1800 calories a day eating mainly rice chicken yams and protein throughout the day..i dont have the manual on me while writing this but if anyone needs more detail or has done this i will surely post it

[BeafSteak]

45 minutes of HIIT twice a day??

that doesnt sound right. i wouldnt go with that, you'd definantly be overtraining. HIIT is supposed to be short and intense, maybe 30 minutes at the most. with the pre-breakfast cardio try walking on a treadmill at a moderate pace with a steep incline for 30-45 minutes.

also, if you plan on doing fasted cardio often, you should probably get some type of EAA supplement (i recomend controlled labs purple wraath -- great stuff)

[Kostadinos]

sorry must not have been clear...45 hiit in the morning and just 45 mins of regular cardio post workout

also ive never heard of an EAA before...wut exactly is it?

[BigCasino]

Originally Posted by Kostadinos

sorry must not have been clear...45 hiit in the morning and just 45 mins of regular cardio post workout

also ive never heard of an EAA before...wut exactly is it?

Essential Amino Acids I believe. Purple Wrath is good, an alternate choice would be a BCAA product like Scivation Extend. Either would be good.

Also, I am recomping right now and I REALLY like Applied Nutriceticals DRIVE product, helps burn fat but promotes naturally elevated testosterone.

[dragonfly]

If you are worried about catabolism then I would suggest to drop the post workout cardio all together, 45 min HIIT b4 breakfast should be plenty unless you have a lot of fat to lose. Do you know your bf % and what is your target ?
BCAA (branch chain amino acid) supplementation certainly helps a great deal to preserve lean muscle tissue whilst cutting and restricting calories.

[Kostadinos]

alrite now i grabbed the manual and i was a little off thought it was more cardio than it actually is...for the first 2 weeks its 45 mins before breakfast mon-fri and 30 mins the first week 35 the second week post workout

and for the second 2 weeks 45 mins interval before breakfast and 40 mins post workout the 3rd week and 45 mins post workout the 4th week

now my training schedule is back tris, legs shoulders, chest bis all superset exercises of no more than 3 sets and then repeat until friday and pick up wherever left off on the monday 45 mins of interval cardio sat and no cardio and core on sundays

in terms of food 15 grams whey isolate before breakfast

breakfast is 12 egg whites 3/4 cup cooked oatmeal

meal 2 - 40 grams whey 1/2 cup potato

meaal 3 - 1 can tuna, 1/2 cup cooked brown rice

meal 4 - 40 grams whey 1/2 cup yam

meal 5 - chicken breast, 1/2 cup cook brown rice

with 1/2 cup oatmeal before the gym and 30 grams whey post workout

im also taking efa, cla, glutamine, creatine and a multi in the morning

thoughts everyone?

[BeafSteak]

Originally Posted by Kostadinos

alrite now i grabbed the manual and i was a little off thought it was more cardio than it actually is...for the first 2 weeks its 45 mins before breakfast mon-fri and 30 mins the first week 35 the second week post workout

and for the second 2 weeks 45 mins interval before breakfast and 40 mins post workout the 3rd week and 45 mins post workout the 4th week

now my training schedule is back tris, legs shoulders, chest bis all superset exercises of no more than 3 sets and then repeat until friday and pick up wherever left off on the monday 45 mins of interval cardio sat and no cardio and core on sundays

in terms of food 15 grams whey isolate before breakfast

breakfast is 12 egg whites 3/4 cup cooked oatmeal

meal 2 - 40 grams whey 1/2 cup potato

meaal 3 - 1 can tuna, 1/2 cup cooked brown rice

meal 4 - 40 grams whey 1/2 cup yam

meal 5 - chicken breast, 1/2 cup cook brown rice

with 1/2 cup oatmeal before the gym and 30 grams whey post workout

im also taking efa, cla, glutamine, creatine and a multi in the morning

thoughts everyone?

try adding poly and mono unsaturated fats to each meal. not including them in your diet would definantly blunt fatloss

[justreading]

Your cals sound low unless you are on juice (which you obviously aren't) and honestly with the level of understanding you show I think you might be like most people who get on this "catabolism" kick when they don't even have any real muscle to protect...

Sorry this is about tough love here... there are measures you can take but no one should really get into them yet. the cardio is WAAAAY to much (I do none until I get under 9-10% bf) and your cals sound really low unless you are 150 pounds and in which case you wouldn't have any muscle to lose.

If you are pretty cut now then you should think about lean x-treme, relora, endoamp ect to block cortisol. Maybe colleus forskollin with green tea to up your c-amo levels and cissus to block tnf-1 ect... But I am not going too in depth because without having an idea how lean you are its pointless.

[Kostadinos]

i hear ya man i am inexperienced at this just really been at for about 3 months now

i can give u a lil more specific stats...sitting at just under 200 lbs 6'1..i havent had a recent BF % taken but based on an older reading that was taken i would say im prob sitting around 18-20% BF

and no im not the biggest guy but i have seen some modest gains this summer and i dont wanna go throwing it away by having an insanely low caloric intake and a ton of cardio

maybe im making myself look stupid but u kno this is 1 of the ways im trying to educate myself and ne help is much appreciated

[justreading]

Originally Posted by Kostadinos

i hear ya man i am inexperienced at this just really been at for about 3 months now

i can give u a lil more specific stats...sitting at just under 200 lbs 6'1..i havent had a recent BF % taken but based on an older reading that was taken i would say im prob sitting around 18-20% BF

and no im not the biggest guy but i have seen some modest gains this summer and i dont wanna go throwing it away by having an insanely low caloric intake and a ton of cardio

maybe im making myself look stupid but u kno this is 1 of the ways im trying to educate myself and ne help is much appreciated

Awsome man... Now that we got your back story we can try to help. I'll let the others hop on for now and invest some time tomorrow... I'm in the same boat (but a bit further along) so I feel your pain and I am sure we all can help here/

[StanChampion]

Like others have said I would add a 20 gram dose of BCAA ( I use the bulk from NP, cheap and easy without all the other BS) to your daily intake. I whip some up in the morning and sip on it throughout the day. I believe it helps when I increase the cardio.

You can drop the glutamine, it looks like you are getting enough protein, so the glutamine is a waste of money. IMO, same with the CLA.
Also, might want to increase your sleep by an hour if you can.

[TOYFORDOLET]

I would def. add some healthy fats to ur meals to help mediate insulin response.