How's This Training Plan for Cutting?

[nukdae]

Hey Guys,

I posted some of this same stuff on the supps board for reference to get feedback on my supp plan.

I was sick and got way overweight (30%) and want to get down to 10% in 3 months.

Here's my training and diet. What do you think?

DIET:

6 meals a day

pretty much straight up Body for Life style. Balanced carbs and protein 6 meals a day. Ultra low carbs last meal. First meal after workout slightly high carbs to help the nutrients get into my muscles. Also, I take some extra higher quality protein with that meal.

EXERCISE:

4 days on, 1 day off

Days on I do a 4 day split with some rather high intensity lifting for each body part (usually 5 sets starting with 8 reps dropping to 2, and last set is a killer superset).

After lifting every day I do 30-40 minutes of low intensity cardio.

I do this first thing in the morning on a totally empty stomach. Some days I've done a little glutamine and creatine along with or before the workout ...

BIG QUESTION:

Well, I have many, but here's my challenge now. I've heard that low intensity cardio after lifting really burns the fat (since your glycogen is shot you'll hit the fat straight away), but Body for Life says you should do high intensity cardio on days by itself.

My program is a bit more intense than BFL and my body's been handling it, but I want to do what is *optimum* to burn fat. Time and money is no object for me right now.

Thanks!

Nukdae

 

[The Shadow]

but I want to do what is *optimum* to burn fat.

Interval cardio on an empty stomach for 30-45 3-4 times per week....

 

[nukdae]

Interval cardio on an empty stomach for 30-45 3-4 times per week....

Hey Shadow,

Thanks for the advice.

Is it OK to do this after my weight training in the AM?

That is, if I'm doing a 4 on 1 off, could I do it on two of my on days each cycle right after my weights? Or is that too much work on an empty stomach?

Right now I do it all first thing when I wake up.

So, the interval work is better than the moderate HR stuff after lifting? (I lift for about an hour each time ...)

Nukdae

 

[The Shadow]

Hey Shadow,

Thanks for the advice.

Is it OK to do this after my weight training in the AM?

That is, if I'm doing a 4 on 1 off, could I do it on two of my on days each cycle right after my weights? Or is that too much work on an empty stomach?

Right now I do it all first thing when I wake up.

So, the interval work is better than the moderate HR stuff after lifting? (I lift for about an hour each time ...)

Nukdae

EVEN BETTER AS THE WEIGHTS HAVE SUCKED MORE GLYCOGEN......I THINK ITS FINE AS FAT LOSS IS PRIMARY GOAL

 

[gymtime]

Too much imo. Weight training AND cardio on an empty stomach? I think that's a mistake.

Diet should be your number one priority for losing fat. If your diet is truly sound, you should not need to go to these extremes to lose weight. You'll end up sacrificing way too much muscle, imo.

 

[nukdae]

Thanks, Shadow!

Gymtime, if I take glutamine before, won't that help prevent any muscle loss?

Right now I'm taking about 5 grams of glutamine before workout and sipping on the following mixture during my workout:

5 grams glutamine
5 grams creatine
3 grams carbs
100mg r-ALA

Will this prevent me from going catabolic? Is it harming my emtpy-stomach fat-loss benefit?

Nukdae

 

[gymtime]

There's no supplement you can take that will offset the effects of training with literally no food/glycogen in your system. You have to remember that training after what amounts to an 8-12 hour fast is simply not healthy. Your body has nothing to build muscle from, which is simply a waste of time, imo.

The point is that I really don't think you need to be going to these extremes to lose weight. Focus on your diet. That will be key. But remember that the better your diet is, the less cardio you have to do. Some would even say that as long as you're eating right and lifting regularly, cardio isn't necessary at all. Now I wouldn't go that far myself, but I'd personally much rather eat right than have to do tons of cardio every week.

I'd stick to 20-30 minutes post workout. Maybe a little on your off day if you must. But I wouldn't do more than that.

 

[curgeo]

I used to do high intensity cardio in the morning and then train with weights in the evening. It worked really well for me.

I agree with gymtime (again) when it comes to doing weights on an empty stomach. In my opinion that is a recipe for muscle loss.

Cardio is fine on an empty stomach....expecially with the r-ala....just make sure to have carbs ready if you feel light headed.

 

[nukdae]

Here are my first day results after my two tweaks ...

Tweak 1. Nearly eliminate all carbs on last two meals.

Tweak 2. Replace slow-moderate eliptical training after weights with interval (4 min eliptical slow-moderate / 1 min intense jump rope -- all for 35 minutes - thanks for this advice shadow!)

After just one day my weight dropped two pounds, but according to the bullshit fat scale body fat went up 1%.

The weight is reliable, of course, but who knows how much of that is water, fat, or muscle.

I don't think I'm going catabolic as I'm making strength gains with my workouts for sure.

I think my glutamine/creatine/r-ala drink is helping cut down on the muscle loss some.

Anyway, it's been two weeks now on the whole program and I'm feeling stronger and look thinner (some people have noticed).

I'll keep you guys posted.

Nukdae

 

[The Shadow]

you guys missed the point that fat loss is the ONLY concern...

 

[nukdae]

Shadow, yep you're right. I definitely would like to preserve as much muscle as possible, but I think the supps I'm taking are doing that for sure.

 

[The Shadow]

consider the cardio:

Do HIIT......30 seconds full blast........1 minute active rest...repeat of r aotoal of 9 minutes.....



add each week

 

[gymtime]

you guys missed the point that fat loss is the ONLY concern...

I think this would apply if overall weight loss were the goal. Nothing will take off pounds like am/empty stomach cardio. But I still think there are more effective ways to lose fat.

 

[The Shadow]

I think this would apply if overall weight loss were the goal. Nothing will take off pounds like am/empty stomach cardio. But I still think there are more effective ways to lose fat.

more effective?/

wihout cardio??


Lets hear it

 

[gymtime]

more effective?/

wihout cardio??


Lets hear it

I didn't say without cardio entirely. I said without morning/empty stomach cardio.

The point is that fat loss is better controlled through diet, and through cardio in the middle of the day or evening when when your stomach is not empty.

 

[The Shadow]

I didn't say without cardio entirely. I said without morning/empty stomach cardio.

The point is that fat loss is better controlled through diet, and through cardio in the middle of the day or evening when when your stomach is not empty.

Well DUH


L
OL


j/k


LOL

 

[gymtime]

Well DUH


L
OL


j/k


LOL

Hey now...did you just "well duh" me???

Nobody 'well duh's' me and gets away with it.......nobody.