Iv been working out for about a year and have started a new program 2 weeks ago from haveing learned a lot of valuable information form this website. However, I have a few other questions that I can’t find the answers to. Before I start, let me list a few things about me and my program.
I am 24 years old, 6 feet tall, and 195lbs. My body fat % is approximately 17%.
My goals are to look tight and compact like an MMA fighter.
Mon - legs
Teus - chest/forearms
Wed - back and traps
Thurs- shoulders and triceps
Fri - biceps and abs
sat/sun - rest
Through the little experiance that I have with working out, I have learned:
When trying to lose fat:
1)Lift heavy to preserve muscle and change up my program every few months.
2)Eat a lot of protien throughout the day, carbs+protien meals pre and post workouts and carbs+fat meals the rest of the day.
3)creatine and glutamine will help keep or gain muscle mass and help with recovery from heavy lifting and reduced caloric intake.
- fat loss only occurs when you reach a caloric deficit.
I work out hard, keeping my reps low and weight high enough to barely do 4-6 reps per set per workout. My workouts last only about 35 minutes.
I make sure that I get my EFAs by taking flax oil, peanut butter, fish and olive oil. Carbs are always whole wheat/grains before and after my workouts.
I ensure that everymeal has a good amount of protien, such as fish, chicken breasts, eggs and whey protien. I consume 4-5 small meals a day. With the largest meal in the morning and smallest in the evening. I dont count calories but I only eat until i feel full.
Also, the only liquid I consume is water and I drink a lot of it throughout the day.
Can I incorporate cardio to aid in fat loss? When?/How? Or will the cardio not allow me to fully recover from the heavy lifting?
I am very strict about my form for every exercise but I am still a beginner so I think I might be doing something wrong because I have been experiancing a lot of lower back pain. Is my lower back not recieving adequate recovery time based on my routine? Or is the problem most likely form related?
After my morning workout, the shake I drink is the second meal of the day. I then eat a high carb and protien meal an hour or so later. To optimize fat loss, should I make this my last C+P meal and the rest P+F. Or should I add another C+P meal?
I take a full teaspoon of glutamine before and after a workout and before I go to bed. Is this too much? Is glutamine harmful when consumed in large amounts?
So I must eat cottage cheese before I go to bed or some other lean meat source. What if I go to bed hungry? What are the chances of going catabolic throughout the night? Am I not preventing a catabolic state with creatine, glutamine, heavy lifting and EFAs? What if I add ZMA?
Thanks in advance for all the responses