hey guys, i have been trying a few different diets over the years in an attempt to lean out while staying in my weight class with very little success. Now i understand that most people wont get crazy lean just doing the oly lifts, but i have made almost no progress as far as fat loss/muscle gain although i have gotten stronger.
Im wondering what some of you guys eat, supplement with, carb powders, yes or no, carbs in the day, yes or no. etc…
let me know please, im kinda getting frustrated.[/quote]
Breakfast - meat and nuts
every other meal - meat, veggies, rice or potato (i’m quite lean and a carb bitch)
during training - BCAAs and lots of water
preworkout - acetyl-l-carnitine and caffeine
postworkout - whey, carb powder, juice, vitamin c, taurine, magnesium
other supps: HCL, fishoil, magnesium, zinc, multi, and some random ones for sleep that I rotate
What I think would work for you:
breakfast: meat and nuts
every other meal: meat and veggies [cheat dinner every 5 days]
during training: BCAAs, 20g minimum
postworkout: whey, glutamine [0.1-0.3g/kg bodyweight], glycine [0.1g/kg]
other supps to look into:
l-carnitine [involved in rate-limiting step for fat loss; 3:1 fishoil:carnitine works best]
fiber [blunts insulin and glucose levels, slows production of insulin by the pancreas, provides senstation of fullness and helps eliminate xenoestrogens; shoot for 30g/day in divided doses
In my eyes, if you simply started HCL again, fishoil at 9-15g/day, carnitine at 3-5g/day and fiber at 30g/day, you’d lose bodyfat for sure.
thanks for this, its pretty close to what im doing, except i am having carbs every night and have the carb powder post WO, so im gona drop the carb powder and only have carbs at dinner 1-2 times/week (probably on the days when my volume is the highest?)
as far as the l-carnatine, you say 3-5 grams, is that ALL pre-workout? or some in the morning or throughout the day? and off days? just that 3-5 grams every day is fairly expensive.
thanks a lot of this! [/quote]
Acetyl-l-carnitine will act more on the brain, and tends to be used preworkout. l-carnitine, typically from tartrate, will act more on fast loss, so that’s the one you want. Therefore, you would take divided doses every day until you’re at your desired bodyfat. 3-5g/day shouldn’t be that expensive.
edit – I’d probably have your carbs on whichever day has your highest volume
thanks ill defiantly try that! just one last question, is the l-carnitine taken with food or does it matter?