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View Full Version : 30 days, 6 days on 7. Pre-breakfast 40min cyclette. My goal: no catabolism.



Beretta92
03-07-2008, 06:08 PM
Male, 28 years, some like 10kg (=22 pounds) to lose.

This is my program.

(1 kilogram equals 2.2 pounds, so 1 gram equals 0,0022 pounds)

8:00 AM (wake up) : 6 grams BCAA + 1,5 milligrams ACL + 3 cps thermogenics + 1 cps multivitaminic + black tea / coffee

8:15 AM (empty stomach) : 30-40 minutes cyclette in lipolitic heart beat range (60%-70% of 220-age bpm) (6 days every week!)

8:50 AM (post wo): 6 grams BCAA, shower

9:30 AM (breakfast): 30grams whey protein + 200milliliters of 0%fat milk + 60 grams kelloggs

11:30 AM (brunch): 1 fruit + 100 grams meat of fish + olive oil

1:30 PM (lunch): 200 grams beans + 150 grams meat or fish + olive oil

4:30 PM (snack): 1 fruit + 5 egg's white + omega 3 (3 grams)

8:00 PM (dinner): 150 grams meat or fish + olive oil + vegetables

11:30 PM (before sleep): 150gr greek yogurt 0% + melatonin (5mg) + zinc

All day: a lot of vegetables and black and green tea.



Is my program ok or all my muscle will catabolize away?
Can you suggest me some improvements?

Thanks!

Built
03-07-2008, 07:31 PM
Why all the cardio?
Why no lifting?
What the heck is a cyclette?

How tall are you and what do you weigh? What is maintenance for you? And what does your food translate to in terms of protein, carb and fat grams, and total calories?

Beretta92
03-08-2008, 12:47 AM
Why all the cardio?
Why no lifting?

Because in that 30 days I just want to get skin, not to grow up (that would be impossibile with that low calories diet).
In restricted calories regimes, body muscles have no or little glycogen inside, so hard work is not of for them.


What the heck is a cyclette?
I don'know how it's called in USA.. try to google image "cyclette".



How tall are you and what do you weigh?
175 centimeters (=68,9 inches), 85kg (=187 pounds)


What is maintenance for you?
30% more of the calories of this diet.


Thanks!

Built
03-08-2008, 05:15 PM
Your logic is flawed. You need to do more reading.

Notorious
03-08-2008, 05:24 PM
Because in that 30 days I just want to get skin, not to grow up (that would be impossibile with that low calories diet).
In restricted calories regimes, body muscles have no or little glycogen inside, so hard work is not of for them.

Lifting is probably the most important thing for keeping muscle on a cut. You need to give your body some incentive to keep its muscle. The body does what is best for survival. If you aren't using your muscle and are not eating enough to support it, why should your body waste energy to keep it around?

Beretta92
03-10-2008, 02:29 PM
@Built: Possible! Please let me know where. Thank you.

@Notorious: Thanks for your input. How many times a week do you suggest me to work with my muscles? Is it ok if I do it just before lunch? Will I have to increase high bv proteins on those lunches?

Beretta92
03-13-2008, 02:56 AM
.. and: can you suggest me some readings?

azma
03-13-2008, 04:00 AM
When it comes to readings, I just buy sports nutrition textbooks and read papers from research studies. There isn't one definitive source about weight loss and fitness nutrition; you have to seek it out, but be very careful about what you believe and what you don't.

Working out on an empty stomach when you first wake up is the EPITOME of catabolism. Eat something first.

Your muscles go through a lot of different fuel sources. At their simplest/dumbest, these are:
free ATP (first couple reps)
ATP from PCr+ADP (next few reps)
glycogen (after a while)
ketones (when there is no glycogen)
fat (when there's nothing left to burn)
hopes and dreams (you'll pass out before this)

If you want to keep muscle, eat a high-protein, low carbohydrate diet, and ditch the exercise bike. Do high-rep lifting -- your diet will set you up for weight loss, and, by lifting, you'll signal your body to maintain muscle and spend fat. Spend 45 intense minutes in the gym, 4-6 days a week (however you like to split it).

Also, if you're taking thermogenics, why are you taking coffee? That's just going to make you crash on caffeine later in the day. Similarly, researchers at my school did a study that shows that melatonin supplements provide significantly more melatonin than a healthy individual needs [http://www.ncbi.nlm.nih.gov/pubmed/11600532]. It's probably a better idea to let your body tire out naturally, even if it's a tiny bit harder to fall asleep.

And finally, yogurt is a good protein source, but perhaps you should eat less of a sugar-heavy meal before sleeping? I'd switch it with your 5 egg whites, but that's just me.