Need some help with my fat loss program

**Cornholio** · 07-15-2002, 07:43 PM

I'm 5'8, 188lbs, been lifting cosistently for about 2 months and I think I've made some muscle gains as well as fat loss, but I want to lose more fat, about 30lbs and keep my current muscle %. I started finals like 3 weeks ago so I haven't been doing cardio, just lifting. Since my vacation starts on July 22nd I want to dedicate the entire month of august to what I call "fat loss month", I'm going to spend that month at my parents because they have a threadmill and I'm going to be able to do cardio first thing in the morning.
Here are my training plans:

Cardio at 7am on an empty stomach, high intensity for 20 min every day except on sunday (day off), I lift on Mon, Wed and Fry, I'm thinking about doing two 20 min sessions on my non lifting days one at 7am and one in the afternoon, and on my lifting days I'll only do the 7am session.

I plan to keep my lifting program the same (If you need it, I can post it as well).

As for the nutrition part (wich I think is the most important) I'm not so shure about what to do, I'm currently eating 3 whole meals a day, I've stoped eating junk food.
I want to try the 5 meals a day plan, using myoplex as a meal replacement. I was thinking about a 2500-2000 calories per day diet, But I need help to determine the timing of the meals and the food I should eat.
Here's an example of what I think could be a days "menu":

1st meal: I've heard that for cutting I should wait at least one hour after my cardio session before eating, so this would be at 8:30am, Example: 4whites, one yolk omelette with mushrooms

2nd: Myoplex shake 11:30am ( 24g carbs, 42g protein...dunno how many cals, I think it's like 200)

3rd meal: 2pm, lunch.

4th: 5pm myoplex shake or an equivalent meal.

5th: 8pm, dinner. no carbs.

I did this based on having a meal every 2 to 3 hours, but I need some help:
1) How many hours before/after should I have meals when I lift or do cardio? (in the afternoon)

2)How can I count my cals, is there a web site that can help me? for example, how many gr of lean meat should I have in one meal? how many carbs?

3) I've heard that it's ok to eat as many veggies as one wants while cutting, is this true?

4) Can I have diet coke?

5) For my mid afternoon meal, since Myoplex is kind of expensive I don't know if I'll be able to have that every day, what could I have instead?

6) Is the fat contained in meat, the olive oil I use to cook it, Fish, etc... enough fat or should I eat something else for fat intake pourpuses(sp)?

Here is what I consider to be "good" food:
-Lean meat and chicken, grilled.
-Fish
-Brown rice.
-Baked potatoes.
-Onions, mushrooms, lettuce, tomatoes, etc...
-Corn.
-Cottage cheese.
-Peanut butter.
-Olive oil.
-Egg whites.
-Turkey for sandwiches.
-Whole wheat bread every now and then.
....those are all I can think of right now.

My goal is to lose fat (as much as possible) and to keep my current muscle %, if I gain more muscle it would be great but it's not as important to me, I'll be more than happy if I keep what I have now.

Sorry about the long post but I really need all the info I can get, two weeks till D-day, please help.

-JAC-

**z-man** · 07-16-2002, 12:12 AM

Lord knows im no expert, im in about the same boat as you, Id like to cut abotu 15 pounds of fat and have no weight loss.But heres a couple things ive heard if it helps.

1)Eat protein after lifting, it helps to build
2)counting calories really sux, I try to avoid it, after getting on a set meal schedule you get the feel of about how much your body needs to feel refreshed.
4)even diet soda retains in your body , water is best
6)rather then olive oil try like pam cooking spray or somthing similar, Ive been taking flax seed oil in my oatmeal in the morning because is an Essential Fatty Acid

and lastly avoid baked potatoes, peanut butter, olive oil, and corn from your foods list

**Bugsy** · 07-16-2002, 03:56 AM

Glutamine is your new best friend! Make sure you take some before and after your workout and then again in the evening. I just add 5grams to each of my protein shakes. It has no taste...at least the GNC one doesn't.

**Cornholio** · 07-16-2002, 09:05 AM

anyone else?

shameless self bump

**97LT1** · 07-17-2002, 09:16 AM

Eliminate the corn. You can have as many veggies as needed. I usually eat 4 cups per day. No soda period. Wait a hour or so after cardio before eating. But have your shake right after cardio or lifting.

**97LT1** · 07-17-2002, 08:06 PM

Your diet is ok, but it needs a little fine tuning. For good fats, and some flaxseed oil if you can. Buy some regular whey, if you can, and add 3 servings of that to your meal plan. PB on whole wheat is also good for 1 of your meals.

**Cornholio** · 07-18-2002, 01:09 PM

167 views and only 3 posts? c'mon guys help me out

**97LT1** · 07-18-2002, 05:06 PM

Be patient.

**Original Poster** · 07-19-2002, 05:28 AM

http://www.bodybuilding.com/fun/bbmainnut.htm
http://www.bodybuilding.com/fun/dorian6.htm
http://www.bodybuilding.com/fun/dorian7.htm

http://forum.bodybuilding.com/showth...threadid=16088

**97LT1** · 07-19-2002, 06:23 AM

Thanks Chi.

**Cornholio** · 07-19-2002, 10:30 AM

Thanx Chi for all of those links, ill check 'em out. But I think I'm going to give the 5 meal diet a shot first,if I don't get results, then I might go Keto.

**Original Poster** · 07-19-2002, 11:44 AM

Originally posted by Cornholio
Thanx Chi for all of those links, ill check 'em out. But I think I'm going to give the 5 meal diet a shot first,if I don't get results, then I might go Keto.

The 5 meal diet is a good start. You will see many benifits to doing so. Keto is not for eveyone, I was just mentioning it as an option for you and I provided links that should explain the basics of the diet.

Good Luck.

There are alot of people who can and will help you here. My advice, do some research of your own first, then ask specific questions and people here will help. ( I know, many have help me along my continuing journey.)

PEACE

**Lift2Live** · 07-20-2002, 06:29 AM

i wouldnt drop the peanut butter or olive oil b/c the fats it contains are unsaturated, but try 2 cut out any fat in meats b/c those are saturated. if u eat fish twice a week u should get enouugh healthy fats in. and ur plan seems great, i'm gonna start something lyk that b/c i need 2 lose some of this fat, lyk 10% bf. peace bro.

**Colin** · 07-20-2002, 08:02 PM

Originally posted by Cornholio
I'm 5'8, 188lbs, been lifting cosistently for about 2 months and I think I've made some muscle gains as well as fat loss, but I want to lose more fat, about 30lbs and keep my current muscle %. I started finals like 3 weeks ago so I haven't been doing cardio, just lifting. Since my vacation starts on July 22nd I want to dedicate the entire month of august to what I call "fat loss month", I'm going to spend that month at my parents because they have a threadmill and I'm going to be able to do cardio first thing in the morning.
Here are my training plans:

Cardio at 7am on an empty stomach, high intensity for 20 min every day except on sunday (day off), I lift on Mon, Wed and Fry, I'm thinking about doing two 20 min sessions on my non lifting days one at 7am and one in the afternoon, and on my lifting days I'll only do the 7am session.

I plan to keep my lifting program the same (If you need it, I can post it as well).

As for the nutrition part (wich I think is the most important) I'm not so shure about what to do, I'm currently eating 3 whole meals a day, I've stoped eating junk food.
I want to try the 5 meals a day plan, using myoplex as a meal replacement. I was thinking about a 2500-2000 calories per day diet, But I need help to determine the timing of the meals and the food I should eat.
Here's an example of what I think could be a days "menu":

1st meal: I've heard that for cutting I should wait at least one hour after my cardio session before eating, so this would be at 8:30am, Example: 4whites, one yolk omelette with mushrooms

2nd: Myoplex shake 11:30am ( 24g carbs, 42g protein...dunno how many cals, I think it's like 200)

3rd meal: 2pm, lunch.

4th: 5pm myoplex shake or an equivalent meal.

5th: 8pm, dinner. no carbs.

I did this based on having a meal every 2 to 3 hours, but I need some help:
1) How many hours before/after should I have meals when I lift or do cardio? (in the afternoon)

2)How can I count my cals, is there a web site that can help me? for example, how many gr of lean meat should I have in one meal? how many carbs?

3) I've heard that it's ok to eat as many veggies as one wants while cutting, is this true?

4) Can I have diet coke?

5) For my mid afternoon meal, since Myoplex is kind of expensive I don't know if I'll be able to have that every day, what could I have instead?

6) Is the fat contained in meat, the olive oil I use to cook it, Fish, etc... enough fat or should I eat something else for fat intake pourpuses(sp)?

Here is what I consider to be "good" food:
-Lean meat and chicken, grilled.
-Fish
-Brown rice.
-Baked potatoes.
-Onions, mushrooms, lettuce, tomatoes, etc...
-Corn.
-Cottage cheese.
-Peanut butter.
-Olive oil.
-Egg whites.
-Turkey for sandwiches.
-Whole wheat bread every now and then.
....those are all I can think of right now.

My goal is to lose fat (as much as possible) and to keep my current muscle %, if I gain more muscle it would be great but it's not as important to me, I'll be more than happy if I keep what I have now.

Sorry about the long post but I really need all the info I can get, two weeks till D-day, please help.

-JAC-

Well I the jury is still out on wether you can add muscle and lose fat at the same time but considering you're new to training you probbaly can but not for much longer.So you can bump up your cardio to twice a day on non lifting days as long as you supplelemt with glutamine but you don't want overkill which would lead to muscle loss.

A lot of veggies are fine on a cutting diet and should be eaten but not plateloads but I doubt you're taking it to that degree anyway.One thing you're missing out on your list is quaker oatmeal,not the instant kind.Oatmeal is a slow burning carb which will give you energy throughout the day when you eat it at breakfast microwaved with some milk.Yes,diet soda is alright to drink,I actually read a post on this board that cited a study showing that the phenylanlanine9spelling) contributes towards fat loss.Aso make sure you eat something every 3 hours with at the very least 20 grams of protein in it.After lifting you should take 5 g of glutamine peptides wait 10 minutes then a protein shake with around 50 grams of carbs .After cardio take the glut. then eat a regular meal when you get hungry or when your schedule /3 hour time frame allows it.

You should be supplementing with 2 tabslpoons of flax seed oil a day.Take one with the 1st meal of the day and one right before you go to sleep with some cottage cheese.It is ESSENTAIL that you eat some cottage cheese or other food that has casien protein in it,your muscles need the steady stream of aminos being slowly released through the night.The fat in the flax will slow the protein breakdown further.

Also,only take your myooplex shakes directly after lifting.Myoplex is almost 100% whey protein and whey is used within 30 minutes by the body.This is ideal for when your muscles need protein right away(after lifting) but that is the ONLY time it's good for.
**************.com custum makes protein.A good split for after lifting or anytime of the day is 50% CFM whey isolate/50% micellar casien with splenda as the sweentener.They sell maltodextrin and dextrose,you will need to add them seperately to the shake bvut it's still cheaper than myoplex.
Finally you should take 10 grams of glutamine peptides before and after cardio to avoid muscle loss.And take another 5 g along with your copttage cheese/flax right before you go to sleep.Hope that helps.

**Cornholio** · 07-20-2002, 09:18 PM

Thanks for all the replies guys, I really apreciate it.

**BullDozer** · 07-21-2002, 12:49 AM

Ok i'm pretty much in the same boat as this guy (5'10'' 190 and i'd say 20% bf) anyways the thing is like my parents aren't wililng to shell out 30 bucks for Glutamine so is there like any way I can supplement my diet with glutamine without having to buy it in a powder form cause i'm afraid of over-training and i dont want to lose what i've already got. What I'm asking is I know everyone here is on the supplement but what is a good food to eat for glutamine?

**Cornholio** · 07-21-2002, 07:34 AM

I'm really not comfortable witht the idea of using glutamine, it might sound stupid but I'm no shure if there could be any side effects....is it THAT important or could I go ahead without using it? since I'm fairly new to this (only 2 months).

I'm going to try and find some articles about glutamine, maybe Ill change my mind.

**97LT1** · 07-21-2002, 07:45 AM

One of the few sups without any side effects. Very safe to use.

**CastIron** · 07-21-2002, 08:04 AM

5 - 7 small meals is the way to go. Have your three foundation meals (Breakfast, lunch and dinner) to take up most of your calorie gains. In between, I suggest eating low fat yogurt, nuts, protein bars, a small shake, fruit or veggies. Set your calorie intake based on what gains you want to accomplish. Never keep anything too much the same. You never want your body to get used to anything. This meaning your workouts and diets. Change the way you hit the weights as well. One week do chest/triceps with heavy weights/less reps. Next time you hit your chest, do your biceps with moderate weight/10 reps. Week after, chest/back with light weights/slow controlled reps. What I have learned over time that you need to alternate everything you do to lose that stubborn fat. I am still going through just get ridding of my love handles and I am as ripped as you can come. Its all a painful process but you need patience and focus. Just picture your goal and drive for it. Never loose the focus and keep at it.

**Colin** · 07-21-2002, 07:12 PM

Originally posted by Cornholio
I'm really not comfortable witht the idea of using glutamine, it might sound stupid but I'm no shure if there could be any side effects....is it THAT important or could I go ahead without using it? since I'm fairly new to this (only 2 months).

I'm going to try and find some articles about glutamine, maybe Ill change my mind.

Yes,you will need glutamine(glutamine peptides are prefeerable to l-glutamine btw)if you don't want to lose muscle while burning fat.It's completely safe,don't worry.

**Colin** · 07-21-2002, 07:13 PM

Originally posted by BullDozer
Ok i'm pretty much in the same boat as this guy (5'10'' 190 and i'd say 20% bf) anyways the thing is like my parents aren't wililng to shell out 30 bucks for Glutamine so is there like any way I can supplement my diet with glutamine without having to buy it in a powder form cause i'm afraid of over-training and i dont want to lose what i've already got. What I'm asking is I know everyone here is on the supplement but what is a good food to eat for glutamine?

There is none.Why not just get a part time job and buy your own supplements?

**BullDozer** · 07-22-2002, 01:09 AM

Gee thanks that was helpful :/

Well for one thing I know for a fact that cottage cheese has glutamine. How much glutamine I don't know because it's not listed. Second of all glutamine is an amino acid therefore it must be found in some sources of protein. Which and how much once again I don't know since that's not something companies put on labels. You could've just not replied or said you didn't know or were you just wanting to rag on me for not having a job?

**97LT1** · 07-22-2002, 04:01 AM

Originally posted by BullDozer
Gee thanks that was helpful :/

Well for one thing I know for a fact that cottage cheese has glutamine. How much glutamine I don't know because it's not listed. Second of all glutamine is an amino acid therefore it must be found in some sources of protein. Which and how much once again I don't know since that's not something companies put on labels. You could've just not replied or said you didn't know or were you just wanting to rag on me for not having a job?

It would be very hard to get the recomended amount of Glutamine from foods if you are trying to lose. It usually takes about 15 grams to prevent muscle loss. To get that from food, at would take your cals past 5000+, which is ineffective for losing weight. That's why it is very important to use it, if you want to prevent muscle loss.

You can get it much cheaper online. Try Bodybuilding.com and other online places. You can get 500 grams for about 25 dollars with s/h. It's a must sup for cutting.

**BullDozer** · 07-22-2002, 12:39 PM

Heard some people use 5 and 10g?

**97LT1** · 07-22-2002, 12:49 PM

20 is the norm.

**Biglittleman** · 07-22-2002, 02:46 PM

Can you use L-Glutamine when cutting on a keto diet? If so how much and when?

**97LT1** · 07-23-2002, 05:18 AM

10 grams before cardio

5 after

5 with last meal.

**Cornholio** · 07-23-2002, 12:40 PM

Thank you all for the replies, you've been really helpful. I'm going to buy all my fat loss suplies in the next couple of days, including my chocolate cream Myoplex (tasty!) and Ill see if I can find some glutamine, fat loss month starts on monday! woohoo!!!!

**97LT1** · 07-23-2002, 12:50 PM

And when you do, start a new thread. I'm sure you'll get lots of replies.

**erpotts** · 03-08-2014, 10:10 AM

Originally Posted by 97LT1

Eliminate the corn. You can have as many veggies as needed. I usually eat 4 cups per day. No soda period. Wait a hour or so after cardio before eating. But have your shake right after cardio or lifting.

I thought you have a protein shake before lifting(im new to the workout world)

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Thanx guys

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