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5 week cut..

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brian_hayes
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2006/07/11 16:34:55 (permalink)

5 week cut..


Fellas

going on hol's on 19 of Aug and want to try get my abs showing by that time, I have started cardio x 4 times a week too, appreciate if you could look at the following and see if it would be ok, rest of my body is grand just need to rid of some bod fat over my abs, Im also a very plain eater

Stats - 22 (tomorrow, ha ha) 87kg, 6f 2"

7am special k cereal

10 banana & orange juice

1 chicken wrap & salad & whey with milk

6.30 chicken (or other lean meat) with salad, beans

7.30 train

9 whey and maybe cereal again if hungry or something similar

cheers fellas

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    Yib
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    RE: 5 week cut.. 2006/07/11 16:50:24 (permalink)
    Do you not mind losing lean body mass?

    When do you do the cardio and how do you eat around the session?

    You've got incomplete meals.. have protein at each meal. Eggs, fish, lean meats, cottage cheese, quark, etc.

    Move more of the carbs to around training..

    Add a proper ppwo meal.. especially if all you're most likely having is whey pwo. It's also the last meal before bed.. that makes it even more necessary.

    You lack sources of fat. Include a couple of different sources and spread the intake out evenly throughout the day. Flax seed/oil, oily fish, Udo's oil, nuts, olive oil, etc.

    You need more fibrous veg and fruit as well. Have the actual fruit over the juice if you can. Same goes with the whey, try solid food sources instead of the whey when it's acting as the main source of protein in your meal. Upon waking and pwo can be exceptions.

    Opt for better carb sources... like oats or some other high fibre cereal instead of special K. Look at other sources like brown rice, sweet potatoes, etc.

    And Happy (early) Birthday


     
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    brian_hayes
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    RE: 5 week cut.. 2006/07/11 16:58:35 (permalink)

    cheers mate,

    I dont mind loosing a small bit muscle, really want to get my abs showing again and Im willing to make that sacrafice,

    I do cardio every eve, monday to thurs, 2 sessions in the gym (mon and wed) and I play soccer part time so Im currently doing 2 pre season sessions twice weekly(tues and thurs),

    looking at it I can clearly see your point on the fruit and veg, will deffo incorporate more, as for the post work out meal, this is where I get a little confused, I have been told not to eat after 9pm etc as I will not be very active and sleeping and will not burn calories and my body will just store this food, is this rubbish? if so what should AI have at this point, thanks again
    #3
    OoOGazOoO
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    RE: 5 week cut.. 2006/07/11 17:33:11 (permalink)
    There is no cut off point for eating, if you do weights after 9pm for example, what are you meant to do, go to bed on an empty stomach? ? ?

    Up the cardio sessions, do them on a morning, low intensity for 40-45 mins.
    #4
    daveo
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    RE: 5 week cut.. 2006/07/11 17:38:27 (permalink)
    There's no protein between waking and 1 o'clock.
    #5
    Yib
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    RE: 5 week cut.. 2006/07/11 17:45:38 (permalink)
    YES it is rubbish lol.

    You've just finished training... your body neeeeds the nutrients.. you've got to feed it.

    That evening cut-off time can be alright for sedentary people that do nothing at all all evening. This is unlike you though from what I see as you both train in the evening and are not sedentary all day.
    After a nice weights session, your metabolism has just gone up quite a few notches and will stay elevated for a while. You've just depleted your glycogen stores and have put your body into a catabolic state.. You need to put your body into a positive nitrogen balance (where protein synthesis outweighs protein breakdown)... and replenish those depleted glycogen stores for better recovery.

    So basically.. your body isn't all that 'calm' while you're in bed snoring (and probably drooling)..

    A general guideline for your ppwo meal after a protein shake pwo would be to have a solid meal that includes a source of protein and carbs. This should be had within the hour that follows the pwo shake.

    If you're interested.. you can learn a lot of basic info by reading different articles and studies.. you can start of with Berardi as he is easy to read: http://www.johnberardi.com/articles/nutrition/index.htm

    Keep an open mind and read from other authors before totally trusting one theory.

    Now because you're going to bed soon after the ppwo.. you can have another small slow digesting meal soon afterwards or you can have more of a "pre-bed" type meal as the ppwo. These meals don't have to be enourmous, so don't worry if you're having like 3 or 4 feedings in the space of two or three hours lol.

    What time do you go to bed at?

    Do you do the cardio at the same time as the weights on non-weights days? And when they fall on weights days.. what time do you do the cardio and what time do you do the weights? Or just tell me which comes first and if they are done one after the other lol..

    What kind of cardio are you doing and for how long? Would you be ok with doing it in the morning?

    How many calories were you consuming on a regular basis before the diet you posted above? And how much of a drop (in calories) did you create when you switched to the diet above?


     
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