Diet

[gettinstarted]

Whats goin on everyone... well first let me give you my stats.. im 5'11 235 13%bf.. iv never really tried to cut i was lean to begin with and when is started using AS i was 180 lbs. it took me 6 years to build myself up the way i did and im used to eating everything and anything i can fit into my stomach lol.. well im gonna be going on vacation in about 2 months.. i got some gear to help with the cutting process but of course i know diet and cardio are the keys to it.. so i put together a little diet, so can someone give me a few ideas on whether its good or not....

5:30am 30-40min cardio, 1hr weight training
7:30am Breakfast - 1 cup of oatmeal, 12 egg whites
10:00am 9 oz chic breast, 1 cup of greens (brochli, green beans, etc) 1 cup br rice
12:00pm 8 oz white fish, 8 0z sweet potato, 1 cup greens
3:30pm 9 oz chic breast, 4 cups air popped pop corn, rice, sweet poatato,1 cup greens
6:30pm Same as any of the above
7:30pm 30-40min cardio, ab work
9:30pm Casein Shake (40 gr protein) 1 cup greens.....NO CARBS

 

[jpt]

cardio on the empty stomach is a great idea to cut up...but as far as lifting on an empty stomach i would not recommend. i'll let some of the other experts chime in here.

as far as diet....what are the macros? it looks like you got the idea...maybe add more protein and fat and intake less carbs if your trying to cut

 

[the-short-one]

eat before you weight train. you can still train after cardio - just throw a protein shake (that has carbs but no fat) in between. have another shake right after weight training. (within 30 minutes)

 

[SgtSlaughter]

cardio on the empty stomach is a great idea to cut up.

I have seen studies performed that shows it doesn't make much a difference whether or not you eat before cardio.

Some people swear by it, some don't.

I do cardio at night after training... by the time i'm done training i've burned up a LOT of my muscle glycogen stores anyway, to each their own.

As far as your diet:

Food choices look good.... as long as your macros are in order and your training is on point you'll cut up bro.

 

[the-short-one]

I have seen studies performed that shows it doesn't make much a difference whether or not you eat before cardio.

Some people swear by it, some don't.

I do cardio at night after training... by the time i'm done training i've burned up a LOT of my muscle glycogen stores anyway, to each their own.

As far as your diet:

Food choices look good.... as long as your macros are in order and your training is on point you'll cut up bro.

I agree about the cardio on an empty stomach. I prefer to eat something first - oatmeal/egg whites. It give me more energy for the cardio. I work harder and longer.

 

[jpt]

to each their own i guess.....everyone is going to tell you something different. what works for one person may not work as well for the next. i only do cardio on an empty stomach on the weekends......during the week i do about 15-20 minutes after my workout. but i agree with you sarge!

 

[the-short-one]

Here's an article from Oxygen Magazine titled

"Cardio on an empty Stomach?"

Have you ever been told you'll burn more fat if you do cardio first thing in the morning before breakfast, when your blood glucose is low? While research shows that exercising after an overnight fast does increase the amount of fat used during exercise - expecially when the exercise is performed at very low intensity - it does not burn more calories, which is what's really important for fat loss. According to health expeert Jason R. Karp, other research shows that fasting decreases our ability to sustain a given exercise intensity compared to eating breakfast first, which means you'll burn fewer calories when fasting.

 

[jpt]

so the article is saying it burns more fat...but not more calories on an empty stomach? do i have that right or am i retarded?? i think that is pretty much a given....the reason one would do cardio on an empty stomach would be to target the fat cells right away when your glucose levels are low instead of burning carbs first then swtiching to fat cells......

 

[the-short-one]

so the article is saying it burns more fat...but not more calories on an empty stomach? do i have that right or am i retarded?? i think that is pretty much a given....the reason one would do cardio on an empty stomach would be to target the fat cells right away when your glucose levels are low instead of burning carbs first then swtiching to fat cells......

no...your body utilizes your fat storage to burn calories on an empty stomach because it has no other fuel, but it will burn less calories overall on an empty stomach than if you had a small carb meal beforehand.

so, while you may draw from your fat stores on an empty stomach, you'll burn very little of it because your body thinks you're fasting, or starving.
Eat a banana and some protien first, and your body will NOT think i'ts starving and will burn adequate calories during your cardio, AND draw from your fat stores.

I know it's confusing. The bottom line is that doing cardio on an empty stomach is over-hyped. You'll burn more calories and keep your metabolism going by eating first.

 

[jpt]

i hate science hahaha