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 How to Cut, you've been asking |  |
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 | QUOTE (Nick228673 @ Feb 21 2008, 11:36 PM) | | Okay guys.....need some help here. I'm 6'5 and i weigh 255. I know cardio is a must here, been working out solidly 4 days a week with 3 days of cardio totalling about 5-6 hours of cardio and 6-7 hours of lifting, legs twice a week focussing on squats and a sumo deadlift day, chest and arms day where i focus on diff types of curls and bench with enough workouts to max me out for the day, and a neck and shoulders day focussing on military press and rows with shrugs along with enough to max me out once again. My problem is that i need to cut about 30 lbs but keep the muscle and if possible gain some. I don't have the greatest knees so running is kind of questionable even though i do a couple times a week. I understand that i need to step up in cardio before i should proceed to heavy lifting. My diet consists of mostly noodles or high fiber/protein cereal in the morning with skim milk, protein shake around noon, workout around 430, shake immediately after, then maybe a peanut butter half sandwich on whole wheat at 7ish. I really need some suggestions on how to cut this weight fast (like in 1 1/2-2 months max). Suggestions would be greatly appreciated. |
To learn how to cut http://forums.1fast400.com/?showtopic=19732To find out how many calories you need http://www.geocities.com/arelliotness/harris-elliot.xlsTo Find out how many calories you eat http://www.fitday.com/WebFit/Index.htmlThis is what you should eat http://forums.beyondmuscle.com/?showtopic=40589For a possible form of cardio http://forums.1fast400.com/?showtopic=1416TRAINING http://forums.1fast400.com/?showtopic=20444http://forums.1fast400.com/?showtopic=26006&hl=growinghttp://www.exrx.net/Lists/WorkoutMenu.htmlFor form http://www.thetrainingstationinc.com/exercises.htmlPOST YOUR DIET HERES MY IDEA FOR YOUR WORKOUT Back/Bis Chest/Tris Shoulders/Legs All done once a week with at least one day of rest in between: IE: Monday, Wednesday, Saturday. On days that are not lifting days, do cardio in the morning! During your workout days, pick 3 exercises for each muscle, then do three sets of that exercise. Each set should be 10 reps long. http://forums.bulknutrition.com/?showtopic=22827Make these your staple movements LOOK AT THESE FOR A GUIDE http://forums.beyondmuscle.com/?showtopic=15843&st=0http://forums.beyondmuscle.com/?showtopic=40464&st=0
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Guru
Group: Advanced Members
Posts: 4181
Member No.: 47933
Joined: 22-October 04
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| QUOTE (accent115 @ Feb 21 2008, 11:42 PM) | | QUOTE (Nick228673 @ Feb 21 2008, 11:36 PM) | | Okay guys.....need some help here. I'm 6'5 and i weigh 255. I know cardio is a must here, been working out solidly 4 days a week with 3 days of cardio totalling about 5-6 hours of cardio and 6-7 hours of lifting, legs twice a week focussing on squats and a sumo deadlift day, chest and arms day where i focus on diff types of curls and bench with enough workouts to max me out for the day, and a neck and shoulders day focussing on military press and rows with shrugs along with enough to max me out once again. My problem is that i need to cut about 30 lbs but keep the muscle and if possible gain some. I don't have the greatest knees so running is kind of questionable even though i do a couple times a week. I understand that i need to step up in cardio before i should proceed to heavy lifting. My diet consists of mostly noodles or high fiber/protein cereal in the morning with skim milk, protein shake around noon, workout around 430, shake immediately after, then maybe a peanut butter half sandwich on whole wheat at 7ish. I really need some suggestions on how to cut this weight fast (like in 1 1/2-2 months max). Suggestions would be greatly appreciated. |
To learn how to cut http://forums.1fast400.com/?showtopic=19732To find out how many calories you need http://www.geocities.com/arelliotness/harris-elliot.xlsTo Find out how many calories you eat http://www.fitday.com/WebFit/Index.htmlThis is what you should eat http://forums.beyondmuscle.com/?showtopic=40589For a possible form of cardio http://forums.1fast400.com/?showtopic=1416TRAINING http://forums.1fast400.com/?showtopic=20444http://forums.1fast400.com/?showtopic=26006&hl=growinghttp://www.exrx.net/Lists/WorkoutMenu.htmlFor form http://www.thetrainingstationinc.com/exercises.htmlPOST YOUR DIET HERES MY IDEA FOR YOUR WORKOUT Back/Bis Chest/Tris Shoulders/Legs All done once a week with at least one day of rest in between: IE: Monday, Wednesday, Saturday. On days that are not lifting days, do cardio in the morning! During your workout days, pick 3 exercises for each muscle, then do three sets of that exercise. Each set should be 10 reps long. http://forums.bulknutrition.com/?showtopic=22827Make these your staple movements LOOK AT THESE FOR A GUIDE http://forums.beyondmuscle.com/?showtopic=15843&st=0http://forums.beyondmuscle.com/?showtopic=40464&st=0 |
Great links EXCEPT for the "how many calories you need" one. It had me at 5,300 calories per day....for CUTTING! It sounded extremely overestimated to me, so I double checked at other BMR calculation websites and everywhere else had me at around 3365 for maintainance at my height/weight/age/activity level. I'd check around other places before I used the calculation that link will give you, or you're likely to get very frustrated trying to cut on those numbers.
[SIZE=7][COLOR=blue][B]"I can't help that I'm custom made..."
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Q. What about fruit? A: Fruit replenishes glycogen stores in the liver, and in my opinion, is not to be a staple of a strict cutting diet, with a few exceptions. What are your few exceptions? PWO banana? Apples?
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Say goodnight to the badguy
Group: Advanced Members
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if you absolutely have no dextrose, maltodex or waxy for post workout insulin spike/glycogen replenishment, what food/drink item do you think would give a fairly resonable substitute? i understand sucrose is no good, fructose is alright maybe to replenish liver glyco, glucose isnt great....lactose isnt ideal. would something like pure maple syrup, oats and corn meal or corn starch be suitable? opinions?
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In Dear Father We Trust
Group: Advanced Members
Posts: 4209
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Joined: 31-August 06
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| QUOTE (Jayv24 @ Jun 6 2008, 09:48 AM) | if you absolutely have no dextrose, maltodex or waxy for post workout insulin spike/glycogen replenishment, what food/drink item do you think would give a fairly resonable substitute?
i understand sucrose is no good, fructose is alright maybe to replenish liver glyco, glucose isnt great....lactose isnt ideal.
would something like pure maple syrup, oats and corn meal or corn starch be suitable?
opinions? |
glucose is dextrose. havings fruits after workout is ok. not the best. oats should be eaten around 30 minutes after postworkout shake
Opfor+Mary Jane (married since 12.1.07) 
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Say goodnight to the badguy
Group: Advanced Members
Posts: 1259
Member No.: 103548
Joined: 19-February 06
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| QUOTE (opfor101 @ Jun 6 2008, 05:36 PM) | | QUOTE (Jayv24 @ Jun 6 2008, 09:48 AM) | if you absolutely have no dextrose, maltodex or waxy for post workout insulin spike/glycogen replenishment, what food/drink item do you think would give a fairly resonable substitute?
i understand sucrose is no good, fructose is alright maybe to replenish liver glyco, glucose isnt great....lactose isnt ideal.
would something like pure maple syrup, oats and corn meal or corn starch be suitable?
opinions? |
glucose is dextrose. havings fruits after workout is ok. not the best. oats should be eaten around 30 minutes after postworkout shake |
so wait. if table sugar (sucrose) is half glucose/half fructose, why is it frowned upon for Post wo? p.s. can i buy some pot from you?
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In Dear Father We Trust
Group: Advanced Members
Posts: 4209
Member No.: 126472
Joined: 31-August 06
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| QUOTE (Jayv24 @ Jun 7 2008, 11:37 AM) | | QUOTE (opfor101 @ Jun 6 2008, 05:36 PM) | | QUOTE (Jayv24 @ Jun 6 2008, 09:48 AM) | if you absolutely have no dextrose, maltodex or waxy for post workout insulin spike/glycogen replenishment, what food/drink item do you think would give a fairly resonable substitute?
i understand sucrose is no good, fructose is alright maybe to replenish liver glyco, glucose isnt great....lactose isnt ideal.
would something like pure maple syrup, oats and corn meal or corn starch be suitable?
opinions? |
glucose is dextrose. havings fruits after workout is ok. not the best. oats should be eaten around 30 minutes after postworkout shake |
so wait. if table sugar (sucrose) is half glucose/half fructose, why is it frowned upon for Post wo? p.s. can i buy some pot from you? |
its cuz it may take longer than glucose to absorb and be utilized. table sugar has to be broken into a monosaccharide (glucose and fructose) and then be utilized. fructose is not as efficient in raising the insulin post workout as much as glucose would and isnt great for shuttling nutrients like amino acids into muscles. its OK to take table sugar. but it isnt as good as just taking dextrose.
Opfor+Mary Jane (married since 12.1.07)
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