Help me modify my diet. Karma.

[serbyte]

With this diet my goals are to maintain, while losing fat, and maybee gain some muscle. I am currently on something simmilar to an animalbolics/warrior diet. I workout every other day for 1 hour at a time, doing both high weight (8 reps max) and medium weight (12-14 reps max).

I am going to start implimenting cardio, but i am not sure when would be most benneficial. I am either going to do 20 mins after every workout before my shake, or 45minutes in the morning, or both.

My diet consists of very low GI carbs that are high in fructose, up untill my postworkout, when i take in a shake of 80g Dex/Malto mix and 35p and 5g glutamine. My postworkout meal is about 80 carbs and 50 protien. My other meals are about 40 protien and 30 low gi carbs such as apples or honey.

Here is a sample of my diet for one working out day and one off day.

(if i get up early, i will have a meal of 1 apple and eggs before my 11am meal)
11am- wake up 1 apple with honey 50g of whey go to the gym.(drink it slowly untill i get to the gym)
2pm- PWO shake 80g dextrose/malto, with 35g protien, and 5g glutamine
3:30- 70-80 carbs from rice or potatoes, and 50 lean protien
6:30 20 carbs and 40 protein some fats.
10pm grapefruit, and some meat (35g of protien)
12 5 grams glutamine and 25 protien from cottage cheese.

Off days consist of about 5 meals each containing 40 protien 30 carbs from fruit, and about 10 fat per meal.

Am i eating too much fruit or protien or anything in general. I have EFAs that i havent been taking cuz this diet is supposed to be moderatly low in fat, when would be good to take them if at all, and how much a day.

I am 180 and 6'1" about 10-11%bf.

 

[SoreArms]

low GI and high in fructose?

I would suggest to drop all the fruit (fructose) while cutting. Eat "real" low GI carbs like oatmeal, oatbran and green veggies earlier in the day and stop toward the end of the day, except for post workout dextorse or maltodextrim.

EFA's are very bennefitial, you should throw in a few tbs. per day and recude your fat intake elsewhere.

Personally, I would suggest doing cardio in the morning on an empty stomach, 30-45 mins and do not eat anything for atleast 30 mins after since the fat burning process is still on going for about that much longer.

There is a small window of time in which post workout nutrition is effective, I am too finicky about not getting my PW shake in time, so I would not do cardio after my WO.

Just my $.02

 

[serbyte]

Fructose has little to no affect on insulin, and will keep your energy levels up while your body is still using fat at the same time because of the low level of insulin. Fructose is not good for building muscle but it is good for losing fat, as long as you dont reach your livers spillover point.

Does anyone know how much fructose your liver could handle in one day without reaching the spillover point?

After my workouts, are my anabolic, and calorie surplus periods when i try to achieve the most anabolism with the least ammount of fat storage. I eat low fat and high carbs and protien to refill muscle stores.

 

[SoreArms]

Fructose has little to no affect on insulin, and will keep your energy levels up while your body is still using fat at the same time because of the low level of insulin. Fructose is not good for building muscle but it is good for losing fat, as long as you dont reach your livers spillover point.

Does anyone know how much fructose your liver could handle in one day without reaching the spillover point?

After my workouts, are my anabolic, and calorie surplus periods when i try to achieve the most anabolism with the least ammount of fat storage. I eat low fat and high carbs and protien to refill muscle stores.

I'm under the impression that fructose is actually pretty bad, one of the worst carbs (I think), very high GI. The reason why diets like Atkins and most cutting diets do not allow the consumtion of most fruits.

I hope some one else can chime in and tell us both the answer.

 

[serbyte]

Fructose is very low gi, but has been labeled bad by the weightloss community because it prevents Ketosis, which is the basis for atkins and CKD. As long as your liver has glycogen (Fructose is all stored in the liver), then your body cannot enter ketosis. But if you are not trying to enter ketosis, IE eating more than 50 carbs a day, then fructose is very benneficial because it will provide your body with energy. Your body will be using fat and carbs at the same time, and you will have a steady supply of sugar in your blood, keeping your energy high.