My 3 week fat burning plan

[Burning_Inside]

Going to try this regimen for 3 weeks:

AM empty stomach cardio 4 days /week.

5 meals per day. 2000 calores , each meal will not mix fat and carbs, it'll be one or the other. Protein will be kept at 200-250 grams a day.

I will refeed once per week with high amounts of sugary carbs (unless someone on here stresses not to)

Workouts will be (after am cardio) 2 bodyparts per workout/3 workouts per week/low reps/6 sets per bodypart total for the whole day/2 different exercises per bodypart per workout.

I weigh around 180. Just lost around 35 lbs over the summer. Been bulking for the past month or more with pretty good results (deadlifts have been the best progress. I have a herniated disk and I need to watch myself with them, but I managed to end doing 215 on my last set (4 sets) last session for 6 reps.

The reason why a 6'3" 180 lb "stick" (I don't look that bad actually) is dieting again is...Just because

I won't be able to really give specifics as to how much bodyfat will be lost (main reason is I don't trust the method my gym uses all that much) but at least I will know by looking in the mirror. I'll give info on how much weight was lost on the scale however and how many inches gone around my stomach tho.

Tata till January 23'rd!

 

[Mr.X]

Keep me updated weekly, I want to know how your body suffices w/ that much calories.

Mr.X

 

[gymtime]

With all that am/empty stomach cardio, be ready to say goodbye to a lot of muscle, especially with those restricted calories.

 

[Mr.X]

With all that am/empty stomach cardio, be ready to say goodbye to a lot of muscle, especially with those restricted calories.

I"m assuming he's using some supplements (i.e. AS) if not, the cardio can be too much.

Mr.X

 

[gymtime]

I"m assuming he's using some supplements (i.e. AS) if not, the cardio can be too much.

Mr.X

True. I always forget about that aspect of it. Just that last time I did that much am cardio (au natural that is), I lost as much muscle as fat, maybe more.

 

[jerkbox]

why does am cardio on an empty stomach cause more muscle loss?

and when would the best time be for cardio if one wanted to preserve muscle?

 

[gymtime]

why does am cardio on an empty stomach cause more muscle loss?

and when would the best time be for cardio if one wanted to preserve muscle?

X might be able to explain the physiology of it better. But basically it has to do with doing cardio after what is essentially a fast of nine hours or more, depending on when your last meal was before you went to sleep.

When doing cardio after that long without eating, it sort of has a "smart bomb" effect on the body in terms of what it will use for energy. In other words, it will use muscle as well as fat for energy to keep you going. That's why am cardio is so effective for "losing weight" because it will do that quicker than anything. That's why I think it's ok to do for those folks with a really high bf%.

But for people who are dieting well and lifting regularly, I think it does more harm than good, ESPECIALLY for hardgainers.

 

[Burning_Inside]

why does am cardio on an empty stomach cause more muscle loss?

and when would the best time be for cardio if one wanted to preserve muscle?

Basically your glucose levels are at rock bottom in the AM (hopefully) and therefore you can start burning stored fat for energy rather than the glucose.

 

[Burning_Inside]

I"m assuming he's using some supplements (i.e. AS) if not, the cardio can be too much.

Mr.X

I'm actually not going to be doing any AS. Only thing I'll be using is r-ALA on refeed days.

I have been using your calorie cycling technique for the past month or so. I'd say on days I was lifting I was eating around 3500 cals. On off days it was 1750 keeping a 33/33/33 ratio.

So going on that info do you still think 2000 cals a day is too little? Or do you think my body should be a little in tune to the defacit because of the off day dieting?

 

[MeatHead57]

after bulking for 3-4 months

hey after im done bulking for 3-4 months i am going to cut up and get ready for summer so will it b ok for me to do cardio in the am? and wile im bulking and i start to gain to much fat ( i eat very clean) i eat 1 pouch of tuna ,1 hard boild egg ,1-2tbsp low fat mayo,relish and mustard at night will it be ok to do it or should i eat first or take a protein drink then do it?

 

[rez]

if you dont wana loose too much muscle, do 20mins low-intensity cardio post w/out and on you non w/out days do you cardio on empty stomach. I think thats a good balance