Get lean in 2015 with PX500 white & ALC CLA (sponsored log

[RegisterJr]

Cardio will definitely help pop those abs out.

 

[MARK_]

Cardio will definitely help pop those abs out.

I'm trying. I'm working towards half way decent after photos to give a good final review

 

[MARK_]

I had a pretty busy day today. The stack gave me a bit of a boost in the morning and then again in the afternoon. I still don't have much of an appetite and won't get all my calories in today. I guess I could if I got out of bed and made myself eat. I hit a good percentage for my macros at least. No junk or unclean (Pop Tarts) food today. I wonder what that will look like tomorrow. I'm pleased with this stack so far and we're just warming up. Sorry I don't have creative meals and pictures like scope75@

 

[scope75]

I can share....



For Your Carb Load....

 

[MARK_]

I can share.... http://s1050.photobucket.com/user/scope75/media/C9018887-7CB7-4FC7-927B-CD538AE0F7E1_zpsw83yqdg4.jpg.html For Your Carb Load.... http://s1050.photobucket.com/user/scope75/media/9BB6EBF5-F779-48D3-B6A7-952351D92D4C_zpsp1sshfjc.jpg.html

Lol, your pictures here are better then the pictures I posted on your forum. I bet mine didn't make people hungry though

 

[scope75]

Lol, your pictures here are better then the pictures I posted on your forum. I bet mine didn't make people hungry though

You never know....

Some might of got horny...
I mean hungry. Lol

 

[MARK_]

You never know.... Some might of got horny... I mean hungry. Lol

Haha! I doubt that very much. Keep up the good work

 

[RegisterJr]

Lol guys.

Don't sell yourself short Mark.

Also, your log is just as great. If everyone did their meals/cycles identical? There would be no reason to pick more than one logger.

I'm sure you've heard this before, and if not, you will. If you're on point with your minimum calories for cutting, you do not want to go below that. You can always blend oats/protein, or whatever to drink to catch up. The metabolism is a fickle thing, and a shortage of calories will stall your weight loss and take a LONG time to balance back from. Trust me...

 

[turff49]

^^THIS^^

 

[MARK_]

Lol guys. Don't sell yourself short Mark. Also, your log is just as great. If everyone did their meals/cycles identical? There would be no reason to pick more than one logger. I'm sure you've heard this before, and if not, you will. If you're on point with your minimum calories for cutting, you do not want to go below that. You can always blend oats/protein, or whatever to drink to catch up. The metabolism is a fickle thing, and a shortage of calories will stall your weight loss and take a LONG time to balance back from. Trust me...

Thank you for this information. I really do appreciate the help I have received from you and others. Some of these things I definitely needed to know and hopefully I can use what I'm learning to help others.

 

[Montego1]

Yep you still want to hit your caloric goals every day. Much like cycling cardio or carbs, don't deprive your body of food/rest if you're still making progress.

 

[MARK_]

25 minutes of cardio (treadmill, 7 incline, speed 3) 5oz chicken, 1 tbsp honey, 4oz dry oats, 20oz water (how else you think I get the oats down). Good energy and sweat from PX/ALCCLA today. Fat, fat go away, make your way into someone else's day

 

[RegisterJr]

. Fat, fat go away, make your way into someone else's day

Dang you! I thought I looked a little beefier this afternoon.

 

[MARK_]

Dang you! I thought I looked a little beefier this afternoon.

Lol, sorry about that

 

[MARK_]

30 minutes of cardio: 15 minutes 8 and 15 minutes 7 incline, speed 3.2
8 minutes planks/flutter kicks
3 sets of 35 bicycles
Burn fat, burn!
Great PX/ALCCLA power today baby!

 

[Montego1]

30 minutes of cardio: 15 minutes 8 and 15 minutes 7 incline, speed 3.2
8 minutes planks/flutter kicks
3 sets of 35 bicycles
Burn fat, burn!
Great PX/ALCCLA power today baby!

Very nice. How's the stack measuring up yo expectations so far?

 

[MARK_]

Very nice. How's the stack measuring up yo expectations so far?

It is what I was hoping for and it's only been 2 weeks. I'm working on my calories and cardio as well. Increases ab workouts and will try carb cycling

 

[Montego1]

It is what I was hoping for and it's only been 2 weeks. I'm working on my calories and cardio as well. Increases ab workouts and will try carb cycling

Awesome. Carb cycling is my personal favorite means for weight loss. Just works wonders

 

[MARK_]

Awesome. Carb cycling is my personal favorite means for weight loss. Just works wonders

Excellent! It's my first time trying it. We will see how it goes

 

[xR1pp3Rx]

you should do an internet search for jack owacs' diet book called zero impact. its hands down a super effective carb cycling book.

 

[MARK_]

you should do an internet search for jack owacs' diet book called zero impact. its hands down a super effective carb cycling book.

Excellent! I will look into it. Do you know if it is available as an e-book?

 

[xR1pp3Rx]

I doubt it.. id be looking for a copy some one scanned in. if you cant find it I can walk you through it. but its nice if you have the book because it has food lists that are great to choose from.

 

[MARK_]

I doubt it.. id be looking for a copy some one scanned in. if you cant find it I can walk you through it. but its nice if you have the book because it has food lists that are great to choose from.

Okay. Thanks. I will look for it and see what I find

 

[MARK_]

Is it okay to do cardio every day? I'm trying to cut as much as I can in the next two weeks. Cardio is incline walking on a treadmill

 

[scope75]

I'd say it's fine.
As long as it doesn't effect recover which it shouldn't you'll be fine.

 

[MARK_]

I'd say it's fine. As long as it doesn't effect recover which it shouldn't you'll be fine.

Excellent! Thanks

 

[xR1pp3Rx]

just remember to replace the fuel you use up during those sessions

 

[MARK_]

just remember to replace the fuel you use up during those sessions

Okay, thanks for the reminder

 

[RegisterJr]

food food food

Fixed.

 

[MARK_]

Eat food while on treadmill

 

[scope75]

just remember to replace the fuel you use up during those sessions

Why?
Makes no sense to do that since he's wanting to do cardio to help with the cut.

 

[MARK_]

Does this make sense for a 2,150 calories low carb day: 161 carbs, 84 fat, 188 protein?

 

[RegisterJr]

Does this make sense for a 2,150 calories low carb day: 161 carbs, 84 fat, 188 protein?

I wouldn't call that low carb, however, low carb to one may not be low carb to another.

When I used to lower carbs at 2200c I'd aim for 100c (not including fibrous carbs or greens).

If 300c is normal for you tho, 160 may be low. You could try this and see what happens and adjust as/if needed.

 

[MARK_]

I wouldn't call that low carb, however, low carb to one may not be low carb to another. When I used to lower carbs at 2200c I'd aim for 100c (not including fibrous carbs or greens). If 300c is normal for you tho, 160 may be low. You could try this and see what happens and adjust as/if needed.

I really am not sure. I used a format I found

 

[RegisterJr]

I really am not sure. I used a format I found <img src="http://anabolicminds.com/forum/attachment.php?attachmentid=113088"/>

Give it a shot. I'm no nutritionist. I just do what has worked for me in the past.

 

[scope75]

I'd say 100g or less is when a diet is LC.

 

[MARK_]

I'd say 100g or less is when a diet is LC.

So, what increases to maintain calories? Protein or fat? Both?

 

[wasme]

So, what increases to maintain calories? Protein or fat? Both?

Typically fat and earlier in the day. And never with your carbs.

 

[turff49]

Proteins look a little low. I'd drop the carbs as mentioned above and add some to the protein and fats. I believe in a higher protein diet anyway though. I always run somewhere between 40-45% being Protein. But I also count every calorie.

 

[scope75]

So, what increases to maintain calories? Protein or fat? Both?

Replace the CALS with fat and maybe a little protein depending on your current amount.
Fats and carbs can be had together and fats make carbs taste better.

 

[TKC432]

Lean ground beef with fat drained off / brown rice / and some jalapenos makes a nice protein and complex carb meal. I have no issue mixing fats with carbs as long as they are complex, slower digesting carbs. I reserve the simple carbs for post workout.

 

[MARK_]

Thanks for all the help! I really appreciate you Finaflex reps (and scope too). You guys do an excellent job encouraging and guiding people along. Thanks!

 

[RegisterJr]

Proteins look a little low. I'd drop the carbs as mentioned above and add some to the protein and fats. I believe in a higher protein diet anyway though. I always run somewhere between 40-45% being Protein. But I also count every calorie.

that's where I like mine too. hitting >300g protein right now on a cut.

 

[MARK_]

that's where I like mine too. hitting >300g protein right now on a cut.

Okay. I'm going to bump some things around and I will post up some numbers. Stomach is a little unstable at the moment

 

[scope75]

Lean ground beef with fat drained off / brown rice / and some jalapenos makes a nice protein and complex carb meal. I have no issue mixing fats with carbs as long as they are complex, slower digesting carbs. I reserve the simple carbs for post workout.

I don't even eat complex carbs. Lol
It's simple/high GI or nothing for me.
When I'm having carbs it's once a week or postWO only 3-5 times a week.
When you eat carbs no matter the kind or if there's no fat around theres a enzyme or something in your stomach that releases fatty acids so you'll be mixing carbs with fat no matter what. Only way around that is to go NO FAT for like 3-4 days and that's not smart or fun.
That's just some new info that I've read and heard in the past few months.

 

[MARK_]

Second attempt at protein pancakes

 

[MARK_]

Macros: 215 protein, 108 carbs, 96 fats. This is the goal for low carb on my 2,150 calorie program.
How should the cycling work? High, low, no, and then high, low, no? Or does it rotate based on the days exercise?

 

[scope75]

Id go high on lifting days and low/no on cardio only or rest/off days.

Those pancakes look killer.
What all was used??

 

[MARK_]

Id go high on lifting days and low/no on cardio only or rest/off days. Those pancakes look killer. What all was used??

3 eggs, 1 1/2 tsp baking powder, 1 scoop Phase 8 Muscletech vanilla protein, strawberries 1/2 cup on top.

 

[RegisterJr]

Those pancakes... yum. If they ever are too runny, try adding a banana in the mix.