-NFSC- Fat loss - getting on track

[mike929]

Hello, 1st log...not much of a logger but it's time to do get rid of alot of fat...bustin ass for summer

Pics taken last night









5'9"
238

[SideSteal]

Good luck!!

[mike929]

Good luck!!

thanks, Good luck to you as well

[mike929]

ok i need some help. I've been looking into the IF or leangains ( leangains.com ) and i still have some questions.

basically i work 7am-4pm ( or until whenever somedays). I usally work out late at night 8pm or 9pm. I can't figure out when i should be eating and what proportions?

From leangains.com

The protocols

I work with four different protocols depending on when my clients train. Depending on setup, one, two, or three meals are eaten in the post-workout period.


Fasted training

Early morning fasted training

One pre-workout meal

Two pre-workout meals

I guessing i would have to do this method ( Two pre-workout meals) because the Fasted training envolves eating 3 times after the work-out which can not be accomplished on my schedule.

does this sound accurate?

Also about BCAA's, would I need them still if I have two pre-workout meals prior to workout? Also if i should consume them I have an unopened bottle of Intrabolic would this suffice? I know Xtend seems to be the favorite ( i do not have anything against it as i have used it before), it's just that i already have Intrabolic.

Thanks to any replies that help me with this conundrum,

P.S. - also note that if need be to make things work better i can work-out earlier..i just hate packed gyms (as the gym i go to is small as is) but it's 24/7 which is why i go.

-Mike

[mike929]

Ok, think i have a better understanding going from the leangains site

Key points

* Meal frequency during the feeding phase is irrelevant. However, most people, including me, prefer three meals.

* The majority of your daily calorie intake is consumed in the post-workout period. Depending on setup, this means that approximately 95-99% (fasted training), 80% (one pre-workout meal) or 60% (two pre-workout meals) of your daily calorie intake is consumed after training.

* The feeding window should be kept somewhat constant due to the hormonal entrainment of meal patterns. We tend to get hungry when we're used to eating and maintaining a regular pattern makes diet adherence easier. If you're used to breaking the fast at 12-2 PM and ending it at 8-10 PM, then try to maintain that pattern every day.

* On rest days, meal one should ideally be the largest meal, as opposed to training days where the post-workout meal is the largest meal. A good rule of thumb is to make meal one on rest days at least 35-40% of your daily calorie intake. This meal should be very high in protein; some of my clients consume more than 100 g of protein in this meal.

* When working with clients I am always open to compromising on the above rule. If your preference is to eat a larger meal in the evening instead of noon, or whenever you break the fast, it's no great harm. Some people prefer to save the largest meal on rest days for dinner with their family instead of having a large lunch and that's fine by me if it makes them enjoy and adhere to their diet better.

* Macronutrients and calorie intakes are always cycled through the week. The specifics depends on the client's ultimate goal: fat loss, muscle gain or bodyrecomposition. The details will be revealed in the book. Generally speaking, carbs and total calorie intake is highest on training days. On rest days, carbs are lower and fat is higher. Protein is kept high on all days.

* Here are the supplements I recommend everyone to take on a daily basis: a multivitamin, fish oil, vitamin D and extra calcium (unless dairy is consumed on a regular and daily basis).

* For fasted training, BCAA or an essential amino acid mixture is highly recommended. However, if this feels like too much micromanaging or simply questionable from an economic standpoint, you could also make due with some whey protein. The importance of protein intake prior to fasted training is outlined in this and this post.

* People sometimes ask me which protocol is best. I tend to look at things from a behavioral perspective first and foremost, so my reply to that is to choose the protocol best suited to your daily routine and training preferences. When dealing with clients I make the choice for them. If you work a 9-5 job and your only option is to train after work, training fasted is generally a bad idea and I always choose the one or two meals pre-workout protocol. - sounds like the plan for me.

and from a post by defixon

It's honestly pretty simple. It might sound confusing because there's so much damn information on the website, but all you need to do is focus on the 16 hour fast.

If you maintain that 16 hour fast, all you can basically do is eat within those 8 hours. Now use your basic meal timing knowledge to create your schedule.

We all know the PWO meal is the most important on lifting days, so eat as you normally would after your workout. If you decide to train fasted, take your BCAA's or at least have a protein shake beforehand. A lot of the times, my breakfast is my PWO meal, so I just eat my ass off.

If you want to have your first meal at a normal lunch time (around 12pm), then just make sure your last meal is somewhere around 8pm the night before.

[ko300zx]

Mike,
I do IF as well and work around 9-5 or so. I train around 6. What I do is eat around 2, 4:30 or right before I leave, and then around 9:30 when I get home. I imagine you could do something similar. 2 small meals before, 1 larger after. You can really tailor the LG program to your liking.

I imagine you go home from work before going to the gym? Maybe have a small lunch at work around 3 or so, have another small meal around 6-7 before you go to the gym, then have the last one around 9-10 or whenever you get home?

[mike929]

Mike,
I do IF as well and work around 9-5 or so. I train around 6. What I do is eat around 2, 4:30 or right before I leave, and then around 9:30 when I get home. I imagine you could do something similar. 2 small meals before, 1 larger after. You can really tailor the LG program to your liking.

I imagine you go home from work before going to the gym? Maybe have a small lunch at work around 3 or so, have another small meal around 6-7 before you go to the gym, then have the last one around 9-10 or whenever you get home?

Thanks ko300zx, i was thinking of doing just that...we'll see how it goes..thanks again

[mike929]

Well i was going to wait until the mid way pics date 6/14/2011 but i figured i need to log something.

Basically i've been doing IF ( leangains.com ) so far everything is ok. No real weightloss to note as far as the scale is concerned ( 234lbs ). But i think things are changing (mirror) wise. I'm not concerned with the scale anyway.

Well i'll post some pics of "food that have been ate along this journey thus far" - to which some contestants have been taking some aweome pics of food.

*****sorry for any duplicates as well as grammer errors*****

[mike929]

****cheese burger with fried egg/bacon and onion rings*****

[mike929]

****Wendy's Asiago chicken 2 sandwiches made into 1****

**** J.Alexander's Breakfast - Oatmail blueberry pancakes, sausage,eggs,potatoes****

[mike929]

*****gyro plate**** from Athena's



****CC,BSN Protein and blueberries****

****burger in the making*****

[mike929]

****ingredients for Cashew bread ( minus the pumpkin, no pumpkin was used )*****

*****blended cashews/cashew butter*****

[mike929]

****wingstop lemon pepper and Hawaiian wings, with fries****

****Flying Biscuit breakfast****

**** Tilted Kilt shepard's pie ( i am not a fan of this, gotta find better..or make it myself )**

[mike929]

** Trying something new from the Chinese super market ****

*** Ingredients ****

**** Butter Chicken with broccoli and multigrain mix with yam ****

[mike929]

***CC/protein and blueberries***

***Quinoa ( pronounced Keen-wah ) - Mother grain......SEED *****

*** ummmmmm...sweets - brownie, red velvet, pb and jelly and orange dreamsickle ****

***Longhorn PorterHouse, sweet potatoe***

[mike929]

**** the stash -missing is Genomyx HEAT ***

*****Steak and Quinoa****

***Italian wheat wrap****

[mike929]

*****gyro plate**** from Athena's



****CC,BSN Protein and blueberries****

****burger in the making*****

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[mike929]

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[mike929]

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[_Smitty_]

get at it, mike!

i'm here for the food porn ... everything looks damn tasty.

what's the training and cardio setup look like for you?

[mike929]

steak/mac&cheese/broccoli



Yakisoba noodles with added ground chuck,and stir fry veggies




Blended CC/strawberries/blueberries/bee pollen/BSN protein - the goal was to freeze it and see what the consistency was going to be ( thinking a sorbet ) but didn't freeze long enough

[mike929]

get at it, mike!

i'm here for the food porn ... everything looks damn tasty.

what's the training and cardio setup look like for you?

Thanks Smitty...i'll do my bestest

basically i work out 5 days a week. I'm not a very structured persone when it comes to specifics. But most of the basic excerises.

arms
legs - squat, press, extensions
chest
back - deads,rows,pull downs..etc

well after being inspired by post made by cavermeulen (see below) - i will kick up my cardio. Prior i was only doing 5mins pre ( for warm up ) and 5 to 10 post ( all in the range of 140-155 bpm ). I will also do cardio on "off" days, well cardio/ab work.

http://forum.bodybuilding.com/showth...ighlight=proud

[_Smitty_]

Thanks Smitty...i'll do my bestest

basically i work out 5 days a week. I'm not a very structured persone when it comes to specifics. But most of the basic excerises.

arms
legs - squat, press, extensions
chest
back - deads,rows,pull downs..etc

well after being inspired by post made by cavermeulen (see below) - i will kick up my cardio. Prior i was only doing 5mins pre ( for warm up ) and 5 to 10 post ( all in the range of 140-155 bpm ). I will also do cardio on "off" days, well cardio/ab work.

http://forum.bodybuilding.com/showth...ighlight=proud

holy sh't! that inspires me and i'm only at 16% body fat... that is a phenomenal transformation.

absolutely increase that cardio... 15 mins. total on training days only will have only a slight, if not barely noticeable overall effect.

consider HIIT at all? sprint, balls out for a minute, walk a minute, etc. i successfully cut from 250/20% to 190/12% with HIIT... and a jump rope.

so buy a jump rope.

[mike929]

holy sh't! that inspires me and i'm only at 16% body fat... that is a phenomenal transformation.

absolutely increase that cardio... 15 mins. total on training days only will have only a slight, if not barely noticeable overall effect.

consider HIIT at all? sprint, balls out for a minute, walk a minute, etc. i successfully cut from 250/20% to 190/12% with HIIT... and a jump rope.

so buy a jump rope.

yea, i will definitely increase cardio...i was going to anyway..but it would be great to have noticeable improvement by the mid point pics.

as fare as HIIT i had thought about it but i read that cavermeulen did not do HIIT as to perserve muscle...so i'm on the fence about it...regardless cardio is getting bumped up

[mike929]

Some food shots

More Yakisoba noodles with added veggies and ground chuck



Updated Stash pick



The Alton Brown cast iron cooking method
http://youtu.be/3yX1Q3x9Cs4











Sorry for large pic..just wanted to see how big the orginial would be - pics taken from EVO - not as great as others on here..but it will do

[mike929]

more food pics

gyro salad


bacon and chicken breast

[mike929]

i'm hitting up Stone Mountain on off days and on the weekend when i can.

[mike929]

chicken breast omelet




Protein pancakes with Krusty's mix and added blueberries

[Prestonmayne]

train hard! wish ya the best

[mike929]

train hard! wish ya the best

thanks man...only way to get results is to put in the work