Even though it has been beat to death, I still don’t understand why or why not. I’ve read and reread posts and the cardio roundtable but there are so different opinions but no conclusive answer.
Why not eggs instead? Real food…and this is a serious no brainer.
Is it per pound or kg? I’ve read both.
What about the malt I add to my PWO shakes? And, doesn’t JB recommend the bulk of carbs should be taken in after workouts?
"Well, for starters, there is a key principle at work here. Basically, the muscles are most efficient at carbohydrate and energy uptake during this time. Therefore the bulk of an athlete?s calories (especially carbohydrates) should come during this post-workout period.
Since fat is burned at high rates during the post exercise period regardless of what food you eat, during this time most of the ingested energy (protein and carbohydrates) will go to replenish the depleted muscle energy stores and to enhance recovery.
Think of it this way. If you were to eat 100g of carbohydrates for lunch and 50g were to end up in muscle stores to promote recovery and 50g were to end up in fat stores to make you fatter, your body composition wouldn?t be improving and recovery wouldn?t be maximized. But if you were to save those 100g of carbohydrates until after exercise, all those carbohydrates would go to the muscles for recovery with none of them going to fat cells. So which scenario do you prefer?"
[quote]5. Lift at least 3x per week concentrating on the big Heavy Lower rep lifts, Bodyweight and Olympic Lifts.
a) Bench Press
c) Pull Up
e) Power Snatch [/quote]
I really think dips and chins should be added.
Agreed but does good fat intake need to be coordinated with P+C and P+F meals?
Is this cardio after very lifting session? And what type? I don’t do cardio on lower body days only upper body days and off days (non including Sun)
[quote]Lets discuss this!
This is what I am doing. Did I miss anything major? Did I include anything controversial? [/quote]
I like the list but there seems to be an over emphasis on cardio and lifting and not enough on diet. I am a firm believe that diet is 95% of weight loss. I’ve lost pound after pound with only doing 15 minutes of HIIT type activity 2 or 3 times a week in addition to my normal lifting.
I am not saying that lifting and energy expenditure don’t play a part but the list appears to say that physical activities rather than diet are the keys to fat loss.