I’m starting a new log as i’m attempting something new for this year.
I was jotting down my macro breakdown in my notebook and found an entry from Jan 28th 2011
SQUATS: 253lb x 1 PR.
FWI i ended the year with a 365lb squat x 3. Goes to show what can be done in a year. This was without much weight gain and most of the year i was failing at dieting.
Anyway enough with the old onto the new.
I got what i could from the lean gains website and have thrown a plan together at what i think i can do. Feel free to input any advice to help me out. This is my plan.
I will be fasted between 10pm and 2pm. 16/8 fasted/fed.
I will train between 3pm-5pm and i will aim to take my pre workout meal around 2 hours before i train. I will supplement with BCAAs throughout the day while i am fasted.
Well, my first thought was about you actually being fasted if you are taking supps during the day. Bccaas and omegas will start a digestive process and break the fast…bcaas are protein and omegas are fat obviously…which is food pretty much. So ingesting them will stop a fast.
I
I don’t like IF myself. You have struggled to drop weight for a while now and being fasted can only slow your metabolism down more.
If I were you, id carb cycle. Cycling Carbs will be easier for you to adhere to knowing you dieting history.
[quote]Ct. Rockula wrote:
Well, my first thought was about you actually being fasted if you are taking supps during the day. Bccaas and omegas will start a digestive process and break the fast…bcaas are protein and omegas are fat obviously…which is food pretty much. So ingesting them will stop a fast.
I
I don’t like IF myself. You have struggled to drop weight for a while now and being fasted can only slow your metabolism down more.
If I were you, id carb cycle. Cycling Carbs will be easier for you to adhere to knowing you dieting history.
As far as the split goes…looks good.
And how much cardio…what type? How often?[/quote]
I actually carb cycled back in august/september. i dropped 18lbs and kept it up for another 8 weeks without dropping any more weight so i knocked it on the head.
I agree with your digestive process comments but i’m not guna sweat it too much.
The cardio is almost fasted low intensity stationary bike for around 30 minutes a time. With the option to increase the duration as the weight loss drops. Around 3/4 times a week.
Kinda of an experiment really, i’ve tried everything else, my will power kinda sucks as well. However i seem to managed for a good few hours in the morning without eating so thats why IF kinda appealed to me.
Im not looking for a quick fix i, as you said my dieting history sucks balls and i wana stick to this for a few months and see how it goes.
I know i have a good body underneath this fat, i just wana see it!
I’ve always seen ss cardio as useless…the same as I’ve always seen sets of 15 useless
If its low intensity how much is it really forcing your body to adapt?
You’ll be better served with intervals. Don’t worry about muscle loss. You aren’t a small dude. Plus you’ll be lifting later in the day and eating…
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Cheers Rock, seems like sounds advice to me. Plus with the intervals its less time as well 20 mins of hard intervals might be a lot more beneficial say 2/3 times a week.
Ok… all set to start tomorow stock up on the food for the week, macros set and im all ready. Fasting has begun tonight so its all systems go from now. boom.
This what a standard training day looks like. Rest days are the same, with the carb sources halved to drop the cals down to 2000 and carbs to around 100g.
Protein sources are interchanged when i get bored, tune lean red meat etc.
But i could pretty much eat chicken everyday and not get bored.
