please help need infoon diet and training!

[pammy]

Hi guys this is only my second question on here and was looking for any advise on my diet and training and cardio my objective is to cut alot of body fat and gain high amount of muscle.

I'm approx 35% bf 190pounds im hiring a pt for a month to get technique and a kick start so I was wondering since I have a significant amount of bf to lose how many times a week would you suggest weights and cardio and for how long, also would it be advisabe to do intense 30 min cardio after weight training?
As for diet Ive read spatts cutting program and was wondering if the carb rotating method be suitable for someone with so much bf or just stick with approx 60% protein diet. I also have quite a few eas myoplex lite shakes would that be alright to have straight after weights or not and how many if any p/s would be advisable in one day Any info would be much appreciated
thanks

 

[pammy]

Sorry forgot to ask what would be better doing heavy weights each week or one week heavy other moderated
thanks sorry Im all over the place here

 

[SteelWeaver]

Welcome!

Seems you've done a little homework.

Heavy and light(ish) alternating seems to work for lots of people here, but make sure you're really going heavy (with perfect form goes without saying) when you do.

Diet stuff - don't really know, there's tons of that stuff in the archives here, but a shake postworkout containing carbs and pre-digested fast protein is a very good idea - i.e. myoplex lite would be perfect. It kick-starts the recovery process. If you can fulfil the rest of your dietary/nutritional requirements with real food - then EAT REAL FOOD, not shakes etc. Shakes, bars and so on are good for: immediately postworkout, for above reason; convenience, when you have a choice of eating crap, or not eating, then eat a bar; and for when you have to fill in a bunch more protein in your diet without extra carbs or fat. But I don't think that's such a problem if you eat chicken or fish or whatever. Real food makes you feel fuller for longer - very good on a diet. And it's cheaper.

You might want to do some research over on the diet board, too. Carb cycling seems to work for people below 20%. I suppose it would work for anyone. A straight ratio would probably work, too. Key point is a calorie deficit. Not a calorie CHASM, a DEFICIT.

To quote (roughly) a woman I revere with almost god-like fervour, on diet: you want to eat as much as you possibly can, while still losing fat.

How's the weather down there? Damn you guys are lucky - I'm freezing my buns off here!

Hope this helps! G'day!

 

[BatZgirl]

Try this

Instead of hiring a personal trainer why dont you get hold of the Bill Phillips Body for life book. Its absolutely BRILLIANT. It contains everything you ever wanted to know about diet and exercise and you can also follow his very effective (belive me ive been doing it for two weeks and im seing the results already) 12 week Body for life program. Check out his site www.bodyforlife.com. YOull find real live pics of people who have done the program and their before and after pics.

I dont mean to sound like an advert but its just that Im in my second week with this program and seing the results already. My goal is also to loose body fat and increase muscle tone not realy build but if youre into that the program shows you many ways you can transform your body.

BONUS!!!!!!! If you do the 12 week challenge, you can also register on the site to be entered into the competion where there is 1 Million Dollars up for grabs. All you need to do after you register is take your before and after pics and after 12 weeks send it through to EAS (www.eas.com) and you can enter the challenge

Good Luck!

 

[missyd143]

anyone out there have been eating 12x their body weight for a while cause i have and now i do 10x ..i still the same way..i wanna get cut but not skinney like i am...my tummy is almost ripeed but not as i want it to be..im about 14% bodyfat or 13....i eat 50%=p 30%f and 20%carbs..i carb rotate ecery 3 days and sometimes i do 60 min of cardio alternating with 20 min HIIT..can i be stuck even if my calories are in a deficit? i mean how can i restart the process ? i always have my boody guessing..i lift heavy one week and moderate the next...mabye if i cut out the cardio i can lose the fat..i eat 1200-1400 calories a day and im 130llbs...mabye cutting out my post weight trainning carbs ruined my gains and burned muscle..i heard no sugar after weeights when cutting...true?

 

[pammy]

Thanks for all the great info
I've been doing a bit of searching and decided to hit the gym hard 4 x week and cardio 3-4 x week first thing in the morning on empty stomach and concentrate on a clean clean diet


steelweaver
the wheather here is usually gorgeous but last few month have been stinking hot
g'day clever one