Will I lower my BF% before my trip?

[bgbay]

Im pretty new to all of this dieting and proper supplementing stuff and I want to lower my bf% drastically by the mid/end of April without having to buy a bunch more supplements. Right now I am running (forged liver and forged joint for support)
Mon-Wed-Fri Morning
8am -I do a fasted cardio. I drink about a liter of water + 3 DCP by RPN and do about 40 minutes of Cardio on the Elliptical
9am -When I come home I have some Oatmeal with a Protein shake (skim milk + cranberry juice + protein) (Take one beastdrol)
10:30-11am - Fibre 1 Bar + 3 gear tablets
12-1pm - 1 whole can of Tuna in water between two slices of soy bread
2-3pm - Protein Shake
5pm - Chicken and sweet potatoes(Take one beastdrol)
7pm - light snack, veggies or something. plus another 3 DCP and I do a MMA class

Tuesday-Thursday I try to keep it somewhat the same only i dont usually make it to fasted morning cardio but do about 2 hours of cardio at night.

 

[bgbay]

Oh, I drink about 4-6 liters of water a day, I'm 25, 6'1, 183 lbs with about 15-18% BF

 

[rikishi]

key is 5-7 small meals with small amounts of complex carbs (15-30 g depending on size) and a solid amount of protein.

 

[bgbay]

so do you mean keep my meal plan i have now, just make sure none are too large and add some complex carbs in there? I also make omelets from time to time. Should I maybe only use about 4 egg whites + 1 whole egg? I really wanna cut some fat off but I cant use Stimulant Fat burners because of Anxiety. That's why I'm using the DCP

 

[dabuffguy]

Im pretty new to all of this dieting and proper supplementing stuff and I want to lower my bf% drastically by the mid/end of April without having to buy a bunch more supplements. Right now I am running (forged liver and forged joint for support)
Mon-Wed-Fri Morning
8am -I do a fasted cardio. I drink about a liter of water + 3 DCP by RPN and do about 40 minutes of Cardio on the Elliptical
9am -When I come home I have some Oatmeal with a Protein shake (skim milk + cranberry juice + protein) (Take one beastdrol)
10:30-11am - Fibre 1 Bar + 3 gear tablets
12-1pm - 1 whole can of Tuna in water between two slices of soy bread
2-3pm - Protein Shake
5pm - Chicken and sweet potatoes(Take one beastdrol)
7pm - light snack, veggies or something. plus another 3 DCP and I do a MMA class

Tuesday-Thursday I try to keep it somewhat the same only i dont usually make it to fasted morning cardio but do about 2 hours of cardio at night.

You need some good protein at bedtime, and at every meal. Not eating after 7PM is a no-no. However, not having carbs after that time is a good thing for losing fat.

Honestly, you are not eating enough. Sounds backwards, I know, but not eating enough will make you fatter. Your body tries to hold on to everything it can, indcluding storing fat.

2 hour cardio at night? For what? Too much cardio is counterproductive to building a strong and lean physique. It would be much better to split that cardio into 2 - 1 hour sessions.

A 40 min session first thing in the morning is perfect. The meal afterwards is good. 1 cup of oats, and 50 grams of protein. Need some good fats in there. Either 1 serving of protein and 4 omega-3 eggs, or 2 servings of protein with 1 tbsp of olive oil.

Buy some fish oil, which is especially helpful while using beastdrol for cardivascular health, as well as helping induce fatloss.

 

[bgbay]

Excellent, Thanks. My 2 hours of Cardio on Tues-Thurs is MMA/BJJ type stuff, Usually is pretty physical involving pushing and pulling and stamina. What should I eat after 7?

 

[bgbay]

I usually throw a tea spoon of Flax Seed oil in my morning shake...that ok? or is olive oil better

 

[dabuffguy]

I usually throw a tea spoon of Flax Seed oil in my morning shake...that ok? or is olive oil better

needs to be a table spoon, whichever one you use. a teaspoon is like 4.5 grams of fat. That's not enough.

Flax oil is not very well absorbed and utilized by humans. That's why you should use olive oil instead. Flax is much better for fowls, that's why they feed chickens flax (well, they feed good chickens flax, and shitty chickens corn or something.)

Take 4-5 grams of fish oil daily for your omega-3's.

 

[dabuffguy]

Excellent, Thanks. My 2 hours of Cardio on Tues-Thurs is MMA/BJJ type stuff, Usually is pretty physical involving pushing and pulling and stamina. What should I eat after 7?

Well, dinner is at 5 for you? and at 7 you have veggies? What time do you train?

Take protein before and after you train at nights. 50 gram servings each, and you definitely need tons of carbs right before you train if going for 2 hours. I do karate and grappling/jj 3 nights a week as well. Gotta eat tons of protein if you are going for 2 hours straight.

 

[bgbay]

Excellent man, Thanks I will incorporate all of this into my schedule! What kind of carbs, any specific ones or any complex carbs will do?

 

[Jimbo15]

i would suggest using bcaa's before the fasted cardio to help reduce muscle breakdown. i would also avoid the soy bread, or any soy for that matter. and like the others said, protein.

 

[Royce]

Just thought that id note that you should take the beast an hour and a half before your mma class rather than 2 to 3 hours.

Then again dont take my advice. I dont know too much. But I thought it was an hour to 1.5 hours before training.

 

[RADAR]

Excellent man, Thanks I will incorporate all of this into my schedule! What kind of carbs, any specific ones or any complex carbs will do?

This should help.You can do this by eating clean whole foods,not processed.
Protein should come a variety of things.Seafood is one of the best sources of Protein because it's usually low in fat. Fish such as salmon is a little higher in fat but it is the heart-healthy kind: omega-3 fatty acids.

White-Meat Poultry
Stick to the white meat of poultry for excellent, lean Protein. Dark meat is higher in fat. The skin is loaded with saturated fat, so remove skin before cooking.

Milk, Cheese, and Yogurt
Not only are dairy foods -- like milk, cheese, and yogurt -- excellent sources of Protein but they also contain valuable calcium. Choose skim or low fat dairy to keep bones and teeth strong, prevent osteoporosis, and enhance weight loss.

Eggs
Eggs are one of the least expensive forms of Protein. The American Heart Association says normal healthy adults can safely enjoy an egg a day.

Beans
One-half cup of beans contains as much Protein as three ounces of broiled steak. Plus, these nutritious nuggets are loaded with fiber to keep you feeling full for hours.

Pork Tenderloin
This great and versatile white meat is 31% leaner than 20 years ago.

Soy
Twenty five grams of soy Protein daily can help lower cholesterol and reduce the risk of heart disease. Combine soy Protein foods like tofu with a healthy low fat diet.

Lean Beef
Lean beef has only one more gram of saturated fat than a skinless chicken breast. Lean beef is also an excellent source of zinc, iron, and vitamin b12.

Protein on the Go
Grab a meal replacement drink, cereal bar, or energy bar. Check the label to be sure the product contains at least six grams of Protein, and is low in sugar and fat.
Needtobuildmuscle has a wide variety of supplements that is an excellent source of nutrition.

Unstanding how to eat,The best way to provide the diet with complex carbohydrates is to consume foods in their most natural state such as oatmeal, bran and brown rice.
Bran

Wheatgerm

Barley

Maize

Buckwheat

Cornmeal

Oatmeal



The food list below shows good sources of complex carbohydrates.


Pasta

Macaroni
Spaghetti
Brown rice

Potatoes

Other root vegetables
Wholemeal breads

Granary bread

Brown bread

Pitta bread

Bagel

Wholegrain cereals

High fiber breakfast cereals

Porridge oats

All bran

Wheetabix

Shredded wheat

Ryvita crispbread

Muesli

Cassava

Corn
Yam

Oatcakes

Peas

Beans

Lentils

For energy you also need simple carbs thruout the day
Apples

Blackberries

Blackcurrants

Cherry

Cranberries

Grapefruit

Kiwi

Lemon

Melon

Oranges

Peach

Pear

Plum

Raspberries

Strawberries

Grapes

Raisins







RADAR

 

[travanx]

I am curious, for the run he is doing, should he still be taking 50g of protein just for after the run? I am with a similar breakfast after my run, 1 cup of oats and a grapefruit.

 

[dabuffguy]

I am curious, for the run he is doing, should he still be taking 50g of protein just for after the run? I am with a similar breakfast after my run, 1 cup of oats and a grapefruit.

If you are looking to lose fat, yes. Do not eat befor emorning cardio and definitely take 50 grams of whey straight after you finish your cardio.

 

[bgbay]

Wow thanks a lot RADAR! you too dabuffguy! much appreciated, Def going to save this info in a file!

 

[dabuffguy]

Wow thanks a lot RADAR! you too dabuffguy! much appreciated, Def going to save this info in a file!

Oh, and that'll be $20.


hahah JK bro. Anytime.