LOYALT'S DORM ROOM
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dorm room homeABOUT LOYALT
- Age: 18
- Gender: Male
- Location: CA
- Gym: 24 Hour Fitness
- Height: 5'10
- Weight: 225
- Posts: 2358 (view posts)
- Merits: 25 merits
- Title: Senior
FAVORITE ...
- Supplements:
O.N 100% Whey Double Chocolate, 100% Casein Cookies and Cream, Pro Complex Banana Cream, Nitro Core 24 Sensational Cinnamon, Vassive N.O, Vassive CE, Jetfuel, N.O-Xplode
- Exercises:
DEADLIFTS!!! 425lbs 1 rep no straps or belt
- Music:
Hip Hop, Rock, OLDIES!! everything except country lol
- Movies:
anything fighting, action, racing
- Athletes:
Jay Cutler, Ronnie (YEAAAA BUUUUUDYYYYY!!!!!) and Bruce Lee
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LOYALT'S BLOG ENTRY
THE FAT BURNING POWER OF CARBCYCLING
Dieting can be done brain dead. You simply reduce calories and burn more than what you take in, in order to lose weight. But following a calorie restricted diet for too long slows down the metabolism and the body adapts by burning less calories. And also the type of "weight" you lose may not be the kind you want to lose. In fact, it may be the type of weight you want to keep. That type of weight is muscle. Losing "weight" is a combination of losing both fat and muscle, which is not what you want. You want total fat loss with the retention of as much muscle as possible and possibly even add more. If you want to lose "weight", why not just cut your leg off? Thats probably a good 30lbs right there. Oh now you dont want to lose weight? Well then pay attention because this session has begun.
Take for example, 2 guys, both 5'10 and weigh 200lbs. Guy #1 may have 22% body fat, and Guy #2 could have only 8%. Guy #1 has a lot more fat than muscle, and Guy #2 has a lot more muscle than fat. Both are the same height and weight, but have totally different body compositions. What may be a heathly weight for Guy #2 is a dangerous weight for Guy #1. Do you get my point now? What you want is to lose fat and keep muscle which drives up the metabolism. Losing muscle slows down the metabolism since it is metabolically active while fat is not.
So now I'm going to show you the way to lose fat and keep or possibly gain muscle. Its by following a carb-cycled diet consisting of low carbs days, medium carb days, and one high carb day. Low-carb diets will definetly help you lose fat because it forces the body to use its fat stores for energy, and it keeps insulin levels low. But following a low carb diet for too long will actually slow down the metabolism since the body adapts. This is the LAST thing you want to happen. But by constantly manipulating your carbs and therefore calories as well, the body dosent have a chance to slow down because you are constantly keeping it elevated and trying to adapt.
Carb-Cycle:
Low/Low/Med/Med/High
Low Carb days 1-2
-Eat 6-7 small meals
-Eat a majority of your carbs in the morning
-Carbs should be low-glycemic
-Eat 1 Cup of vegetables at every meal except breakfast and meal before bedtime.
-Protein at EVERY meal
-Try 0.5-1g of carbs per pound of body weight.
Med. Carb Days 3-4
-Same as above, but increase carb intake
-Try 1-1.5g of carbs per pound of body weight
High Carb Day 5
-Same as above, but further increase your carb intake
-Try 2-3g of carbs per pound of body weight
*Keep protein intake high everyday at
1-1.5g per pound of body weight
Workout Split:
-2 Days on, 1 Day off, 2 Days on, 1 Day Off, Repeat cycle
Day 1: Chest, Triceps, Abs
Day 2: Back, Biceps,
Day 3: Rest!
Day 4: Legs, Calves, Abs
Day 5: Shoulders, Traps, Abs
Day 6: Rest!
-Use a combination of light weights/higher reps (12-20) and heavy weights/lower reps (6-12). Higher reps burn more calories during the session, and heavy weights keep the metabolism elavated longer after the workout.
-Perform 12-15 sets for large muscle groups such as Chest, Back, Legs, Abs
-Perform 9-10 sets for smaller muscle groups such as Biceps, Triceps, Shoulders, Traps
-Perform 30-40 minutes of low-to-moderate intensity cardio in the morning on an empty stomach 3-4 times weekly
*If you decide to perform a HIIT type of cardio in the morning, i would recommend taking some BCAA's or a scoop of whey 15-30 minutes before to maximize fat loss and minimize muscle loss.
Post-Workout (every workout day)
-Aim to get in 40-60g of protein with a minimum amount of carbs. Think im crazy? Read this article:
http://www.bodybuilding.com/fun/md92.htm
-On non workout days, comsume 40g upon waking or with breakfast
Supplements:
-Whey Protein
I recommend O.N. 100% Whey or Pro-Complex as both are high in protein and low in carbs.
-Fat Burner
I would recommend a decent fat burner to help get you started. Preferably with caffeine to help the body free up fatty acids to be burned as energy and help you feel more energized during workouts.
-BCAA's
-Fish Oils, Flaxseed Oils
-MultiVitamin
-Also remember to get plenty of rest and drink plenty of water!!! You can thank me later ;)
Well thats about everything you need to know to get melt away that fat. Just thought I'd share my knowledge and help keep others from making the same mistakes I did :) If you have any questions or comments I would be more than happy to hear them.
Sincerely,
Mike
Take for example, 2 guys, both 5'10 and weigh 200lbs. Guy #1 may have 22% body fat, and Guy #2 could have only 8%. Guy #1 has a lot more fat than muscle, and Guy #2 has a lot more muscle than fat. Both are the same height and weight, but have totally different body compositions. What may be a heathly weight for Guy #2 is a dangerous weight for Guy #1. Do you get my point now? What you want is to lose fat and keep muscle which drives up the metabolism. Losing muscle slows down the metabolism since it is metabolically active while fat is not.
So now I'm going to show you the way to lose fat and keep or possibly gain muscle. Its by following a carb-cycled diet consisting of low carbs days, medium carb days, and one high carb day. Low-carb diets will definetly help you lose fat because it forces the body to use its fat stores for energy, and it keeps insulin levels low. But following a low carb diet for too long will actually slow down the metabolism since the body adapts. This is the LAST thing you want to happen. But by constantly manipulating your carbs and therefore calories as well, the body dosent have a chance to slow down because you are constantly keeping it elevated and trying to adapt.
Carb-Cycle:
Low/Low/Med/Med/High
Low Carb days 1-2
-Eat 6-7 small meals
-Eat a majority of your carbs in the morning
-Carbs should be low-glycemic
-Eat 1 Cup of vegetables at every meal except breakfast and meal before bedtime.
-Protein at EVERY meal
-Try 0.5-1g of carbs per pound of body weight.
Med. Carb Days 3-4
-Same as above, but increase carb intake
-Try 1-1.5g of carbs per pound of body weight
High Carb Day 5
-Same as above, but further increase your carb intake
-Try 2-3g of carbs per pound of body weight
*Keep protein intake high everyday at
1-1.5g per pound of body weight
Workout Split:
-2 Days on, 1 Day off, 2 Days on, 1 Day Off, Repeat cycle
Day 1: Chest, Triceps, Abs
Day 2: Back, Biceps,
Day 3: Rest!
Day 4: Legs, Calves, Abs
Day 5: Shoulders, Traps, Abs
Day 6: Rest!
-Use a combination of light weights/higher reps (12-20) and heavy weights/lower reps (6-12). Higher reps burn more calories during the session, and heavy weights keep the metabolism elavated longer after the workout.
-Perform 12-15 sets for large muscle groups such as Chest, Back, Legs, Abs
-Perform 9-10 sets for smaller muscle groups such as Biceps, Triceps, Shoulders, Traps
-Perform 30-40 minutes of low-to-moderate intensity cardio in the morning on an empty stomach 3-4 times weekly
*If you decide to perform a HIIT type of cardio in the morning, i would recommend taking some BCAA's or a scoop of whey 15-30 minutes before to maximize fat loss and minimize muscle loss.
Post-Workout (every workout day)
-Aim to get in 40-60g of protein with a minimum amount of carbs. Think im crazy? Read this article:
http://www.bodybuilding.com/fun/md92.htm
-On non workout days, comsume 40g upon waking or with breakfast
Supplements:
-Whey Protein
I recommend O.N. 100% Whey or Pro-Complex as both are high in protein and low in carbs.
-Fat Burner
I would recommend a decent fat burner to help get you started. Preferably with caffeine to help the body free up fatty acids to be burned as energy and help you feel more energized during workouts.
-BCAA's
-Fish Oils, Flaxseed Oils
-MultiVitamin
-Also remember to get plenty of rest and drink plenty of water!!! You can thank me later ;)
Well thats about everything you need to know to get melt away that fat. Just thought I'd share my knowledge and help keep others from making the same mistakes I did :) If you have any questions or comments I would be more than happy to hear them.
Sincerely,
Mike
THANKS AGAIN MIKE.
Care to go into further detail on your meals? Break down what you eat a little better to get the results you are seeing?
Thanks man, keep up the good work.