Chris Aceto's Critique on Cardio

[ChrisAceto]

Originally Posted by MattyH7688

thanks a lot bro! hopefully I can start taking non ****ty cell phone pics soon lol..


you forgot 2009 Europa Champ

Yes and I forgot this fatso too....

[ChrisAceto]

Originally Posted by ironjim53113

i'm also using dc training for my offseason and they recommend high protein around 2.0 per pound.

No way. Thats too much. Actually I should put an exclammation mark there!!! You do not need that much to grow. Use a gram or 1.3 max and keep your carbs relatively high. You can give my ECDY N& a try. Its a whey powder with BCAA and plant sterols designed to increase the retention of protein. Its not necessarily abnout quantity. Its the right quantity of protein along with the best quality. Of course, breaking your rear end int he gym is still key.

[ChrisAceto]

Originally Posted by BigDaveo11

chris what are your thoughts on carb cycling just in general and before a show

I use that towards the end. I never start a diet cycling carbs. I just reduce them by around 20% to start off. So if someone was eating 300 grams a day, I would drop them by 20% to 240 grams a day, every day. No cycling.

[red797797]

Quote:
Originally Posted by ChrisAceto
His diet was about 160-190 carbs a day very low fat 240-300 grams of protein over 6 meals. He did cardio 4-5 times a week after training and a lower intensity. Its hard to put down in a couple paragraphs the scheme becasue it was changing week to week.

Why did you have Troy do his cardio after training instead of 1st thing a.m.?
I'm currently cutting down & do my cardio after training also but consedering 1st in a.m. How much more effective is morning cardio than after training?

Thanks.

[ChrisAceto]

Originally Posted by red797797

Quote:
Originally Posted by ChrisAceto
His diet was about 160-190 carbs a day very low fat 240-300 grams of protein over 6 meals. He did cardio 4-5 times a week after training and a lower intensity. Its hard to put down in a couple paragraphs the scheme becasue it was changing week to week.

Why did you have Troy do his cardio after training instead of 1st thing a.m.?
I'm currently cutting down & do my cardio after training also but consedering 1st in a.m. How much more effective is morning cardio than after training?

Thanks.

My preference to burn fat is in the morning. I sometimes start it after the workout and if someone hits really stubborn roadblocks I usually have them switch the cardio to the morning. However, I never did that with Troy simpply becasue everything just seemed to fall into place so I never had to move it around. That said, I think its best when done before meal 1. This allows for the max fat burn cause blood sugar levels are low at this time which encourage fat burning. If you add something like Nordrenalean to it, you will rev up fat nurning even more

[MattyH7688]

Originally Posted by ChrisAceto

My preference to burn fat is in the morning. I sometimes start it after the workout and if someone hits really stubborn roadblocks I usually have them switch the cardio to the morning. However, I never did that with Troy simpply becasue everything just seemed to fall into place so I never had to move it around. That said, I think its best when done before meal 1. This allows for the max fat burn cause blood sugar levels are low at this time which encourage fat burning. If you add something like Nordrenalean to it, you will rev up fat nurning even more

so you start them off at cardio after lifting, but they stall you move that cardio to an empty stomach in the morning or do you keep the pwo cardio and just add the extra morning session

[CanuckTank]

I am having huge problems with hypoglycemia on a keto diet and I might be changin over to this type of dieting.

thanks for all the tips Chris...

[Sabouneh]

Originally Posted by ChrisAceto

Yes and I forgot this fatso too....

if hes not on some serious roids.... haha...

[ChrisAceto]

Originally Posted by CanuckTank

I am having huge problems with hypoglycemia on a keto diet and I might be changin over to this type of dieting.

thanks for all the tips Chris...

I have never had anyone follow a keto diet FYI. Only obese people. I actually have a low carb book but its not marekted to bodybuilders

[CanuckTank]

Originally Posted by ChrisAceto

I have never had anyone follow a keto diet FYI. Only obese people. I actually have a low carb book but its not marekted to bodybuilders

It seems to work when you are over a certain bf% but when you get under that range, it really starts to affect your blood sugar levels.

[MattyH7688]

Chris do you have your clients do a steady carb up over the final few days with "good carbs" or do you have them crap/**** load closer to the contest?

[TigerStealth]

Originally Posted by TigerStealth

Chris...I have a question about the "post workout shake".

Common practice is for bodybuilders to consume whey + carbs in a shake immediately post workout and then about 60 minutes later to eat a meal.

What is your thought on instead of doing the above, a bodybuilder consumes BCAAs + carbs in a shake immediately post workout and then about 20-30 minutes later eats a meal (whey + carbs + very little or no fat). Then the next meal would not come until the scheduled 3 hours later.

thanks.

bump for Chris to answer.

[BBTake2]

Chris, just joined because here. Great great thread!

Used to compete juiced up back in the mid to late 90's, stopped training completely until a year ago. Got fat and lost most of my muscle.

Past year got back some muscle but doing it all clean now so not the same, and lost a lot of the fat but trying to get back into contest shape.

I am 5' 6 1/2 and currently around 190, just starting to see all abs again (been a very long time)

I am around 1.25 on my protein but I seem to be really carb sensitive, I have been going as low as 60 grams per day consistently.

I am certainly losing fat and weight.

I have 2 questions:

1) is this too low for carbs? I seem to be able to train no problem in fact I am still getting stronger almost weekly?

My concern is that I am losing more muscle than I need to at that low of a carb level, but I feel OK so have been sticking with it for now.

2) What is your take on a cheat meal or even a cheat day when dieting?

I have heard/read many different takes anywhere from it being a horrible idea to people saying it actually helps you cut becuase it keeps your metabilsm going.

[ChrisAceto]

Originally Posted by CanuckTank

It seems to work when you are over a certain bf% but when you get under that range, it really starts to affect your blood sugar levels.

KETO plan Its great the more out of shape you are. As you get into shape and the harder you train, the lousier it becomes as a diet choice

[ChrisAceto]

Originally Posted by MattyH7688

Chris do you have your clients do a steady carb up over the final few days with "good carbs" or do you have them crap/**** load closer to the contest?

I have them carb on good stuff. I am conservative in everything I do. So when it comes to carbing, I dont go nuts and I never have someone just "roll the dice" and eat **** food. Thats what it is a crap shoot. You have no idea how you are going to come out after eating crappy foods.

[CanuckTank]

Originally Posted by ChrisAceto

KETO plan Its great the more out of shape you are. As you get into shape and the harder you train, the lousier it becomes as a diet choice

I concur. My experience follows your explanation to the word.

[silverlightning]

I never directly did cardio except in the last 3 or so years. but in the 90's I rode my bike everywhere and played basketball, so that helped get me real redined, although it was my weight training that did most of it. I hope to cut cardio in half soon. i'm just so used to it that I feel like my workout isn't complete. so boring though.

[silverlightning]

Originally Posted by Beef_Cake_Jake

I'm currently on day 5 of a diet Chris wrote, it's 2 days of low carb, 2 days of moderate carb and 1 day of high carb. This is really helping me cut fat and feel so much better. It's reving my metabolism, I'm consuming 7 meals per day and not really doing any cardio except for sparring/grappling with my friend twice per week. This beats the hell out of a keto diet any day!

I lift weights 4x per week, using around 12 sets for large body parts and 9 sets for small body parts. I'm trying to stimulate not annihilate. I lift Mon,Tue,Thu,Fri. Chris does this sound pretty solid?

where is this said diet? i'd like to try it.

Chris, when pre-contest, or say trying to get that last ten pounds, do you go lower carbs and higher protein to maintain muscle mass/energy?

[silverlightning]

Originally Posted by chickeneater

here's a pic of Chris Aceto

http://www.bodybuilding.com/fun/imag...robson262d.jpg

I think you can feel comfortable listening to his ideas now.

I remember pics of chris and laura in the kitchen back in the 90's, lol.

[fanie430]

Originally Posted by ChrisAceto

I have them carb on good stuff. I am conservative in everything I do. So when it comes to carbing, I dont go nuts and I never have someone just "roll the dice" and eat **** food. Thats what it is a crap shoot. You have no idea how you are going to come out after eating crappy foods.

Hi Chris, nice to have you here. I tend to struggle to carb up properly for a show, what kinda carb up do you recommend and how long before a show?

Thanks, would appreciate some advice.

Fanie

[COZ999]

everyone is different. if your lean enough no water or carbs will change much of anything

[MattyH7688]

Originally Posted by COZ999

everyone is different. if your lean enough no water or carbs will change much of anything

well the carbs thing is not true.. u certainly can become flat when dieting, even with shredded glutes

the water may be true for naturals, but since chris works primarily with "non-natural" guys, water is most certainly a factor with androgens

[ChrisAceto]

Originally Posted by MattyH7688

so you start them off at cardio after lifting, but they stall you move that cardio to an empty stomach in the morning or do you keep the pwo cardio and just add the extra morning session

I start with cardio after training then at some point when they stall out, I will switch the cardio to before the first meal. From there before going bonkers on the cardio (which I do not do) I sometimes have them hit a super high intensity session after training; about 15 minutes or so

[ChrisAceto]

Originally Posted by COZ999

everyone is different. if your lean enough no water or carbs will change much of anything

Disagree 100%. If you are lean enough, you have 95% of the contest prep done. Most people do not get lean enough. I am a BIG believer in manipulating variables at the end. Yes for naturals too and its outlined in my book. I have seen this thrown around the sites lately that carb loading salt etc .....none of it matters. Of cource it matters. Just becasue people have no clue how to do it and screw up and look worse does not make it irrelevent. If you get caught up into the idea that it does not matter, then you have to explore what else does not matter "Do ratios matter?" "Does it matter that I get my carbs from oatmeal or low fat Three Muskateers?" "Does it matter that I eat 6 meals versus 4 meals a day?" Things matter; they can make a difference and if your competition is equally as ready as you , small things matter that much more.

[ChrisAceto]

Originally Posted by fanie430

Hi Chris, nice to have you here. I tend to struggle to carb up properly for a show, what kinda carb up do you recommend and how long before a show?

Thanks, would appreciate some advice.

Fanie

I do 2-4 days depending on a lot of things. I also usually stick with what the BB was eating during the diet. So, if rice was his main carb source, I would go with that. I also suggest a mild reduction in water intake as you carb up. This can lead to a harder look, provided, more or less, you can "see" everything in the first place (meaning you are lean lean lean)

[ChrisAceto]

Originally Posted by silverlightning

where is this said diet? i'd like to try it.

Chris, when pre-contest, or say trying to get that last ten pounds, do you go lower carbs and higher protein to maintain muscle mass/energy?

That diet may still be on www.nutramedia.com
Last ten, I will have someone bring their carbs down and I increase the protein only when I see them dragging (no Energy) or if they are just too beat up (tired) I think a lot of people just automatically drop carbs and subsequently increase protein.

[MattyH7688]

Originally Posted by ChrisAceto

Disagree 100%. If you are lean enough, you have 95% of the contest prep done. Most people do not get lean enough. I am a BIG believer in manipulating variables at the end. Yes for naturals too and its outlined in my book. I have seen this thrown around the sites lately that carb loading salt etc .....none of it matters. Of cource it matters. Just becasue people have no clue how to do it and screw up and look worse does not make it irrelevent. If you get caught up into the idea that it does not matter, then you have to explore what else does not matter "Do ratios matter?" "Does it matter that I get my carbs from oatmeal or low fat Three Muskateers?" "Does it matter that I eat 6 meals versus 4 meals a day?" Things matter; they can make a difference and if your competition is equally as ready as you , small things matter that much more.

thank you for this post

It is glad to see someone of your caliber and experience comment on all this. The common idea in this section, it seems is to not change anything the final week and maybe eat a little more carbs, which i dont agree with at all. And the last part of your post was great too.. to many ppeople, especially in the nutrition section thinks it doesnt matter what you eat, as long as it "fits in their macros", which is another ridiculous belief. Every little bit matters.

[COZ999]

Originally Posted by ChrisAceto

Disagree 100%. If you are lean enough, you have 95% of the contest prep done. Most people do not get lean enough. I am a BIG believer in manipulating variables at the end. Yes for naturals too and its outlined in my book. I have seen this thrown around the sites lately that carb loading salt etc .....none of it matters. Of cource it matters. Just becasue people have no clue how to do it and screw up and look worse does not make it irrelevent. If you get caught up into the idea that it does not matter, then you have to explore what else does not matter "Do ratios matter?" "Does it matter that I get my carbs from oatmeal or low fat Three Muskateers?" "Does it matter that I eat 6 meals versus 4 meals a day?" Things matter; they can make a difference and if your competition is equally as ready as you , small things matter that much more.

I disagree 94%. Yes, little things matter but I have seen guys look the best on stage by changing nothing. More guys say man I messed my peak up then, guys who were absolutely shredded who did nothing say "man, i should have actually done more on peak week." More than less guys overdo it. yes slight variables like bringing salt down slightly and water a little too, but the whole 3 day deplete and carb up with manipulating this and that, is recipe for disaster . If you look great while doing normal stuff why would you change it and risk all that. Maybe in the higher ranks all that matters, comparsion between IFBB pros come down to something as small as tan while natural amatueur guys have much more differences . Once again another reason that everyone and everything is different

[COZ999]

As for eating w.e, I share the same feelings as you. I think 4 meals is better than 6 and oatmeal is better than muskateers. I know you are a knowledgeable man and far greater experience than most on this board, so people are going to listen to your every word and thats not right because everyone is different and reacts differently. I am simple pointing out that for a natural guy which is a majority posting in your thread right now, that being dialed in show day not much of a change is neccessary. Its guys with bloat and too much body fat trying to find the "quick fix"

[ChrisAceto]

Originally Posted by COZ999

As for eating w.e, I share the same feelings as you. I think 4 meals is better than 6 and oatmeal is better than muskateers. I know you are a knowledgeable man and far greater experience than most on this board, so people are going to listen to your every word and thats not right because everyone is different and reacts differently. I am simple pointing out that for a natural guy which is a majority posting in your thread right now, that being dialed in show day not much of a change is neccessary. Its guys with bloat and too much body fat trying to find the "quick fix"

Well its my hope that people listen to my every word. Its consistent. It makes sense. And, I am speaking to naturals. Again NATURALS. Note when people have asked me about juice I say "I do not know" The question was, does manipulating things the last week make a difference. The answer if you re read the post is Yes. Also you have to be in shape. But to discount it, carb depleting and loading is rediculous. Whether you personally have seen people screw up is not the issue. I also noted that most people have no idea what they are doing; thus the reason they screw up. I just don't buy the idea "Dont change a thing." In ANYTHING. If your stock is going down, its nice to HOPE it will go up and often a finacial advisor will say "Don't change a thing" Change is good. I know this response sounds agressive but I just cant swallow the idea that carb depleting and loading has no real affect on the body.