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?
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?
In restricted calories regimes, body muscles have no or little glycogen inside, so hard work is not of for them.
Last edited by Beretta92; 03-08-2008 at 01:48 AM.
Your logic is flawed. You need to do more reading.
Last edited by Notorious; 03-08-2008 at 07:59 PM. Reason: spelling
@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?
.. and: can you suggest me some readings?
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.
Last edited by azma; 03-13-2008 at 05:01 AM.
Be careful about reading health books. You may die of a misprint.
// Mark Twain