Losing weight + Gaining Muscle ?

Hey guys I need abit of help in losing weight and gaining abit more muscle. Well the main reason why 'losing weight' is because in november im gonna have another operation on my left femur 'bone from hip to knee' to remove a ISKD Nail 'used to extend the bone'.

Since im only 16 my parents will be the ones helping me in hospital and shit and I dont want to strain them too much since they are growing old slowly. I weigh around 90KG, height is about 140-150cm

My Current diet:

Breakfast: Crunchy Nut Cornflakes
Morning Tea: Yogurt Tub + Green Apple
Lunch: Ceaser Salad ? "Chicken + Lettuce + Cucumber"
Afternoon Tea: Milkshake
Dinner: Pasta w/ tuna or chicken OR Rice with a curry. 'im bangoli'

I also wanna increase my muscle amount on my body.

I currently have a 40KG weight set.
BenchPress


So what do you guys think I should do to lose weight and gain some muscle at the same time.

Trying to make this a long term commitment and lose atleast 20-30kg of fat and gain about 10KG of muscle.

Any advice is greatly appreciated =]

Thanks in advance

 

Pasta has a lot of carbohydrates in it, so possibly either eating it before your Gym work out, or after it would be recommended.

Your BMI suggests that you are fairly obese.

You should not focus on muscle gaining right now, you need to focus on losing weight.

Cardio is your best bet. Ride a bike for maybe 15-25 minutes, or run on the cross trainer, or treadmill as long as you are in your fat burning range you should lose weight.
Go for regular runs, you'll need this to lose weight.

I would highly suggest you not eat pasta during this period of losing weight, it adds unnecessary carbohydrates; you should resume pasta when you want to build muscle however.

Basically you really need to do a lot of Cardio work out at a high intensity. When your BMI gets below 25 then you should focus on gaining muscle, however right now I would suggest you do just Cardio until you get your BMI to around 30.

 

hey man, heres the deal.
one, i dont know your age but im going to assume your a similar age, or younger.
i work out with a bunch of guys who have 5+ years in the gym and gain alot of knowledge thru online, so ill try to help out best i can.
first i am going to say, protein protein protein. you need as much as possible. suppose to get a gram per body pound. thats a ton. just go for 100 a day.
this can be gained thru steak chicken fish protein powders.
calories, you need to be consuming anywhere from 2500-4000 calories a day depending on your goals. but you need the right kind of calories.
dont go to mcdonalds and cut all soda out.
i cut soda out and it gets easy to keep it out.
go to the gym, starting out at least 3 times a week. working different muscle groups. most people neglect legs thinking bench press is the big lift, make sure to hit your legs.
depending on how good your diet is, cardio. or if you want to get mass and big, dont do cardio.
drink tons of water.
diet is the most important thing for you.
take a multivitamin, maybe a pre work out? research them before you get any but jack3d i liked.
umm... thats a brief thing. but biggest thing is diet.
__________________

 

I'd suggest going straightly to cardio, as your first priority, and having a simple and little workout.

For every time you run (around 4 times a week) you should do about 2 exercises for every muscle group. Not 3 or 4. That's too much when you run as well.

 

I don't mean to sound like an ass but considering what the OP guy is trying to achieve, your advice is bloody terrible; especially regarding the protein protein protein. What malakadang pointed out was spot on.

Player - You need to focus more on loosing weight than gaining muscle. Youre diet seems good, if you keep that up aswell as focus mainly on your cardio, you should be loosing quite a bit every week. If you find running hard, then try incline walking on a treadmil because that works really good on your stomach fat and legs.

Regarding your protein such as pasta, eat it after or before you go to the gym.

 

Also To add On what other people have said, Pasta Is not a great source of protein at all. it is carb's, carb's are good for energy but if you have to many carb's then your body will not burn as much fat.

so have enough carb's to keep your self energized but no more than that, you need some healthy fat's from such thing's as peanut butter or fish oils and omega 3

keep it simple and ride the bike's and rowing if its available.
to get more toned and lose weight you need to lift 50% of your one rep max.
If you can find that then good

And overall just cut down on the fast food and fizzy pop and what not, and just get more active outside play football or do the sports you enjoy

good luck

 

Misinformation in this thread...

Just count your calories, eat less than you do now and you'll see results. It doesn't matter what you eat as long as you're consuming less calories than your maintenance (what is maintaining your current weight).

You don't HAVE to do cardio, just eat less. But if you want to reduce the muscle loss during yoru cut - which is inevitable in all cuts - lift heavy at least 3 times a week.

Heavy as in you can only do 5-8 reps or so till you fail. Do 3 or so sets of these.

 

Thanks for your help guys.

But well in lifting like 50% of my own weight. Its kinda hard because my wrist is permanently injured from birth. The two bones from elbow and wrist are joined together somehow so it restricts my movement alot.

Atm, since I workout at home I do this...

15KG Hammer Curls 5 Reps 5 Sets
20KG Bench 10 reps 5 sets
30KG leg extensions 20 reps 5 sets
misc. shoulder exercises.

 

Grade 7 Health 101. Eating less calories than your daily expenditure is one of many small steps you need to take in order to lose weight. You will need exercise combined with the right vitamins, minerals and calories in order to maximize weight losing potential.

Your current work out will not gain you strength muscle, rather endurance muscle.

Again I would highly suggest you work on your Cardio first before wanting to gain muscle, however if you want to do your current workout then I would suggest the following changes.

3 Sets of 4-8 reps.

-The first set should be 80% of what you can do. If your max is say 50KG, then do 40 KG for the first set. The next set add 10% and the final set do your maximum.

 

Thanks for your help, I'll be trying out this method beginning from Monday which is about 16 hrs away. Ill tell you about my progress. Hopefully I start shedding the weight.

Note: Multivitimins, I cant take them. I cant take tablets, Ive tried I always fail. even for pain relief i use this tablet which melts or so in water. Even in hospital, I try sticking to the morphine as long as I can =]

 

Its hard to gain muscle and lose weight (fat) at the same time. The fastest way to gain muscle is to "bulk", which consists of eating above your maintenance level. When you bulk your gaining both fat and muscle, however in order to gain muscle you will always have to gain a little bit of fat.

If you lose weight and your muscles appear bigger, they probably aren't. They are probably just more defined because of the weight you lost.

 

Thanks for the help guys..

But i'd rather not put more weight on even if it does increase my muscle %.

 

Here's your main tip, you CANNOT gain muscle and lose fat at the same time, its virtually impossible.

you can only do one or the other, so ask yourself 1 question, lose fat first or just gain muscle?

Lose fat - have your weight in protein per day, eg 75kg, 75 grams, low carbs low diet..

bulking - pretty simple.


You can not do both at the same time. Good luck

 

So you think I should have atleast 1 protein shake per day? I put about 1 scoop in per serve?

 

Okay for starters your diet is terrible, you need to cut out as many fats as possible

Breakfast - Bowl of PLAIN weetbix or rice bubbles, no fat or low fat milk. Eggs are great before or after workout sessions, or just for breakfast.
Morning tea - No, there's no need. We aren't in primary school still (I hope)
Lunch - Sandwich or salad with salad/tuna/chicken, no sauces or other stuff.
Afternoon tea - You shouldn't need this, but a piece of fruit is fine. Stay away from nuts, even though they're recommended by a lot of sources, any fats, even healthy, should be avoided.
Dinner - Fish or beef steaks, chicken with honey or pepper. Anything with low fat, no saucy meals or high carb meals.

You should do cardio = 15-20 minutes of fast paced jogging or running. Then weights, targeting ALL major muscle groups. With dumbells, I do something based off this video: http://www.youtube.com/watch?v=Lz0U3N6p6BQ
Do the weight circuit in the video once or twice for your weight workouts, which should be done after your cardio.

You should also invest in some fat metabolisers, which will raise your obviously low metabolism, and help to burn fat at a faster rate. The point is you go on a low fat diet like the one above, and then taking these so that when you work out, the stored fat is burned rather than the fats you would normally consume from eating. Something like the following can be found in health stores that also sell protein powders etc.
http://www.productreview.com.au/showitem.php?item_id=3087
Try to get a tin of powder, I take tablets but they run out too quickly, and the powder gets into your system much faster.

There's no point emphasising weights to gain muscle, you don't want muscle to build on top of fat. Cardio will help you burn away the fat, LOW resistance weights with some dumbells or at the gym will help to burn fat as well as put on muscle gradually. Don't be stupid and only work on your upper body with weights, you don't want to have a big chest/shoulders and wimpy legs.

 

Just wanted to point out to the OP, considering your BMI, you might want to not go on the treadmill, as you might end up damaging your knees instead. Try going for swimming instead for cardio.

 

Aight thanks man, high-school actually. Btw I cant take tablets as i stated in a previous post. Well, just taking advice for now since i got my major exams coming up so i doubt any exercise is going to be done then.

I cant swim. Dont think Im going to injure my knees mate.


On the otherhand what do you guys think of cycling? and I dont have a treadmill. So please dont refer to it. If i walk or jog its up my road which is pretty much has a good incline.

 

~INCOMING WALL OF WISDOM~

But really if you're not serious about this and want to make some half assed effort don't bother.

Negative Calorie Foods

All food has calories, but these are foods that take up more caloric energy to digest than the calories that are in them. Your body has to expend energy in order to digest and absorb foods, in fact, 10% of your daily caloric intake is used to process foods in your body. So these "negative" calorie foods are foods that take more calories to digest than actual calories in the item of food. Here is a brief list of negative calorie foods. You can basically eat these items in any quantity you want during the day... remember though, this is for the raw version of the food. Adding butter, etc., to any of these things will eliminate the negative calorie effect.

Vegetables: asparagus, beets, broccoli, cabbage (green), carrots, cauliflower, celeriac (celery root), celery chicory, Chile peppers (hot), cucumbers, dandelion, endive, garden cress, garlic, green beans, lamb's lettuce, lettuce, onion, papaya, radishes, spinach, turnips, zucchini

Fruits: apples, cranberries, grapefruit, lemon mango, oranges, pineapple, raspberries, strawberries, tangerines

Fat Burning Foods
Take a careful look at the foods and formulate the best way to add them to your diet. If you add them, you'll be pleasantly surprised how your diet, metabolism, and everything will improve.

Citrus Fruits
Citrus fruits like, oranges, grapefruit, tangerines, lemons, and limes contain high concentrations of Vitamin C (this is also called ascorbic acid). This Vitamin C has a fat burning quality.

Vitamin C reduces the effectiveness of fat. It reduces its content and can liquify or dilute fat. By diluting the fat, it makes it less effective, and easier to flush out of your system. Vitamin C also works on cholesterol deposits. Vitamin C can help burn out the cholesterol, making it difficult for cholesterol deposits to form in blood vessels.

Soybeans
Soybeans contain lecithin, this chemical will shield your cells from accumulating fat. This chemical prevents fat from forming on your cells. It will also break down fatty deposits in your body.

Apples, Berries, Fresh Fruit
Apples contain a chemical called pectin. This chemical is found in most berries and fresh fruit. The pectin is in the cell walls of most fruits, especially apples. Pectin limits the amount of fat your cells can absorb. Pectin, once in your system, has a water binding property, it absorbs watery substances, and these watery substances in turn bombard the cells and make it release fat deposits. Add applesauce (it's loaded with pectin), apples, fresh fruit and berries, to your diet and let the power of pectin pulverize the fat that accumulates on your cells.

Garlic Oil
Garlic oil or the juice of garlic has a significant protective quality to cells which help to reduce fatty deposits. When taken, it brings down the levels of fat. Garlic, garlic oil, or anything with garlic, also has an antibiotic property to it and can be used to cure many ailments.

Asparagus
Asparagus contains the chemical asparagine. This is an alkaloid that stimulates the kidneys and improves the circulatory process. These alkaloids directly affect the cells and break down fat. It also contains a chemical that helps to remove waste from the body by breaking up the oxalic acid, this acid tends to glue fat to cells, so by breaking the acid up, it helps to reduce fat levels.

Beets
Beets are a strong diuretic that focuses on the liver and kidneys. Beets flush out floating body fats. They have a special iron the cleanses the corpuscles, blood cells that can contain fat deposits. It also contains a chlorine that also helps to flush out fatty deposits.

Brussel Spouts
This vegetable stimulates the glands, the pancreas especially, which releases hormones the have a cleansing effect on the cells. There are also minerals that stimulate the kidneys. Waste is released quicker and it helps to clean out the cells.

Cabbage
Cabbage contains sulphur and iodine, which helps to cleanse the mucous membrane of the stomach and intestines. Cabbage is a great food if you have a pot belly or a middle age spread. The diuretic cabbage will help to break up the fat in this area.

Carrots
Carrots contain carotene, a form of Vitamin A, this carotene will start a fat flushing reaction in your system. This reaction will literally wash out fat and waste quickly. The carotene will be transformed into vitamin A in the intestines and this process will create a speed up in your metabolism and cause a reaction in your cells to remove fat deposits.

Celery
Raw celery has a high concentration of Calcium in a ready to use form. This pure form of calcium will ignite your endocrine system. The hormones in your body will break up the accumulated fat build up. Celery also has a high level of magnesium and iron which will clean out your system.

Cucumber
Cucumber contains a high sulphur and silcon content. These minerals work to stimulate the kidneys to wash out uric acid, which is a waste product. With this uric acid being washed out, it stimulates the removal of fat, and loosens the fat from the cells.

Garlic
Garlic is also a natural diuretic. Garlic has mustard oils and these oils create a cleansing action in the body. They promote a vigorous action of peristalsis, which is muscular contraction, and this will loosen fat and help wash out fats. They can also breakdown clumps of fat.

Horseradish
We've all seen horseradish, few venture to use it, but it has an amazing effect of dissolving fat in cells (no side effects) and also has a cleansing effect on the body.

Lettuce
Lettuce contains iron and magnesium. These minerals will enter your spleen, your spleen helps your immunity and protects the body from illness. The spleen will use these minerals make them stronger, and send them to the cells and tissues. It will also help the liver, increase your metabolism, and wash out fatty cells. The darker lettuces have more of the minerals.

Onions
Onions, similar to garlic, have minerals and oils that will help to breakdown fat deposits and speed up your metabolism. Have raw onions every day, it has more power than garlic and a milder smell.

Radishes
Radishes scrub the mucous membrane of the body because it contains high levels of Iron and Magnesium. These minerals actually help to dissolve fat in the cells.

Tomatoes
Tomatoes have high Vitamin C and Citricmalic-oxalic acids. The acid will accelerate the metabolic process. It also helps the kidneys to release more water and helps to wash away fat. The natural acids with the enzyme activated minerals prompt the kidneys to filter out large quantities of fatty deposits and then you eliminate them from your system.

Apple Cider Vinegar
A powerful diuretic made from apples, and the malic acid in apples will create a fat burning process. Another factor with this vinegar is the fermentation process causes the vinegar to have constructive acids that join with alkaline elements and minerals in the body. This produces a cell scrubbing effect. It also contains high levels of potassium, which has an antisceptic quality to that helps to eliminate fat deposits.

Liquid fats are very good for you and can help remove the hard fats from your system. Liquid fats include corn oil, peanut oil, safflower oil and sunflower seed oil. All these liquid fats break down hard fats (animal fats that you may consume). So liquid fats give you the fat that your body needs, plus it helps to remove the bad fats that may have been accumulated. You can find these unsaturated fatty acids in vegetable oils (except coconut and palm oil) and also in fish.

Fiber, also called roughage or cellulose, should be an important part of anyone's daily diet. When fiber enters your digestive system it absorbs the available liquids, it is not digested but it goes through your system sweeping out the bad stuff and then is eliminated. It also reduces the reabsorbing of bile salts (salts that digest and break up fats). This prevents the bile salts from reabsorbing once they've broken down fat, so the fat doesn't re-enter your system. High fiber can control weight, by reducing the caloric density of your diet, slow the rate at which calories are ingested, slightly decrease the speed by which dietary energy is absorbed, and it will also add volume to your diet, leaving you feeling fuller longer.

Foods that have fiber: whole grains and the bran of grains; vegetables, best if eaten raw but could be slightly cooked; root vegetables like carrots; parsnips, white and sweet potatoes; turnips; kohlrabi; fruits & vegetables with tough skins; pod vegetables like green beans and green peas; and seed & nuts, but unsalted!

The glycemic index (GI) is a ranking of carbohydrates on a scale from 0 to 100 according to the rate at which they raise blood sugar levels after eating.

High Glycemic Index Foods
Foods with a high GI (70+) are those which are rapidly digested and absorbed and result in marked fluctuations in blood sugar levels. [Medium GI foods rank 56-69 on the glycemic index.] Foods with high glycemic index values are useful for dietary variety and for replenishing muscle fuel stores after strenuous exercise. For people with diabetes who have low blood glucose levels - hypoglycemia - high glycemic index foods can quickly bring blood glucose levels back to normal.

Low Glycemic Index Foods
Low-GI foods (55 or less), by virtue of their slow digestion and absorption, produce gradual rises in blood sugar and insulin levels, and have proven benefits for health. Low GI diets have been shown to improve both glucose and lipid levels in people with diabetes (type 1 and type 2). They have benefits for weight control because they help control appetite and delay hunger. Low GI diets also reduce insulin levels and insulin resistance. Foods with low glycemic index values are useful to include in each meal to lower the overall GI-effect of the diet. Having an eating pattern that is lower in glycemic index is associated with better long term health.

Studies into Diet and Glycemic Index
Recent studies from Harvard School of Public Health indicate that the risks of diseases such as type 2 diabetes and coronary heart disease are strongly related to the GI of the overall diet. In 1999, the World Health Organization (WHO) and Food and Agriculture Organization (FAO) recommended that people in industrialized countries base their diets on low-GI foods in order to prevent the most common diseases of affluence, such as coronary heart disease, diabetes and obesity.

Low Glycemic Index Diet Plan
To have a low glycemic index diet, there is no need to eat only low glycemic index carbohydrate foods - simply substitute one high GI food that you would normally eat (eg. potatoes, white bread) with a low GI food (eg. pasta, whole grain bread) at each meal.

Effects of High GI Foods
Foods with a high GI score contain rapidly digested carbohydrate, which produces a large rapid rise and fall in the level of blood glucose. In contrast, foods with a low GI score contain slowly digested carbohydrate, which produces a gradual, relatively low rise in the level of blood glucose.

Glycemic Index Advice

Choose Low Glycemic Index Diets for Better Health and Weight Control
High glycemic index foods or high glycemic load meals typically provoke strong insulin responses, exposing the body to all the harmful effects of insulin, whereas low glycemic index foods or low glycemic load meals provide slower more sustained energy release, which helps maintain stable blood sugar and insulin levels. Low glycemic diets mitigate hunger, provoke reduced calorie intake and promote more efficient weight control.

Glycemic Index is not Perfect
Slavishly following a low glycemic index diet will not necessarily lead to optimum nutrition. Several low-GI foods are neither nutritious nor good for health. But a good understanding of glycemic index and glycemic load will help you make better food choices and assist in healthier meal-planning, as well as weight control.

How to Switch to a Lower Glycemic Index Diet
• Use breakfast cereals based on oats, barley and bran.
• Use dense, chewy breads made with whole seeds, not white bread.
• Eat less potatoes, but more al dente pasta.
• Choose basmati rather than white rice.
• Enjoy all types of vegetables.
• Eat plenty of salad vegetables with vinaigrette dressing.
• Balance a meal containing high glycemic index foods with extra low-GI foods.
• Adding food acids (like citrus fruits) helps slow stomach emptying and reduce glycemic response.
• Eat fewer sugary foods like cookies, cakes, candy, and soft-drinks

Blood Sugar Levels Help Control Hunger
One mechanism which controls hunger is the level of sugar/glucose in our blood. When our blood glucose level falls below normal, we feel hungry. Then, as we eat and as our food is digested, carbohydrate in the food is converted into glucose and enters our bloodstream. As our blood glucose levels rise, signals are sent to the pancreas which responds by secreting insulin. This insulin mops up the excess blood glucose and when once more our blood glucose levels fall below normal, the process is repeated.

Glycemic Index: List of GI Values of Common Foods

GI of Breakfast Cereals
Kellogg's All Bran 51
Kellogg's Bran Buds 45
Kellogg's Cornflakes 84
Kellogg's Rice Krispies 82
Kellogg's Special K 54
Oatmeal 49
Shredded Wheat 67
Quaker Puffed Wheat 67

GI of Grains
Buckwheat 54
Bulgur 48
Basmati Rice 58
Brown Rice 55
Long grain White Rice 56
Short grain White Rice 72
Uncle Ben's Converted 44
Noodles (instant) 46
Taco Shells 68

GI of Fruit
Apple 38
Banana 55
Cantaloupe 65
Cherries 22
Grapefruit 25
Grapes 46
Kiwi 52
Mango 55
Orange 44
Papaya 58
Pear 38
Pineapple 66
Plum 39
Watermelon 7

GI of Vegetables
Beets 69
Broccoli 10
Cabbage 10
Carrots 49
Corn 55
Green Peas 48
Lettuce 10
Mushrooms 10
Onions 10
Parsnips 97
Potato (baked) 93
Potato (mashed, instant) 86
Potato (new) 62
Potato (french fries) 75
Red Peppers 10
Pumpkin 75
Sweet Potato 54

GI of Legumes/Beans
Baked Beans 48
Broad Beans 79
Cannelloni Beans 31
Garbanzo Beans (Chickpeas) 33
Lentils 30
Lima Beans 32
Navy Beans 38
Pinto Beans 39
Red Kidney Beans 27
Soy Beans 18
White Beans 31

GI of Breads, Muffins & Cakes
Bagel 72
Blueberry Muffin 59
Croissant 67
Donut 76
Pita Bread 57
Pumpernickel Bread 51
Rye Bread 76
Sour Dough Bread 52
Sponge Cake 46
Stone Ground Whole wheat bread 53
Waffles 76
White Bread 70
Whole Wheat Bread 69

GI of Pasta
Spaghetti 43
Ravioli (meat) 39
Fettuccini (egg) 32
Spiral Pasta 43
Capellini 45
Linguine 46
Macaroni 47
Rice vermicelli 58

GI of Dairy Foods
Milk (whole) 22
Milk (skimmed) 32
Milk (chocolate flavored) 34
Ice Cream (whole) 61
Ice cream (low-fat) 50
Yogurt (low-fat) 33

GI of Snack Foods
Cashews 22
Chocolate Bar 49
Corn Chips 72
Jelly Beans 80
Peanuts 14
Popcorn 55
Potato Chips 55
Pretzels 83
Snickers Bar 41
Walnuts 15

GI of Cookies & Crackers
Graham Crackers 74
Kavli Crisp bread 71
Melba Toast 70
Oatmeal Cookies 55
Rice Cakes 82
Rice Crackers 91
Ryvita Crisp bread 69
Soda Crackers 74
Shortbread Cookies 64
Stoned Wheat Thins 67
Vanilla Wafers
Water crackers 78

GI of Sugars
Fructose 23
Glucose 100
Honey 58
Lactose 46
Maltose 105
Sucrose 65

Glycemic Index of Foods (Carbohydrates)

Complex vs. Simple Carbs - The Old Glycemic Foods Classification

Carbohydrates used to be classified as simple carbs or complex carbs, depending on the number of simple sugars in the molecule. For example, carbs containing one or two simple sugars like fructose or sucrose were termed simple carbs, while starchy foods were categorized as complex carbs because starch is made up of long chains of the simple sugar, glucose.

Glycemic Index - The New Glycemic Foods Classification

Complex carbs were thought to trigger smaller increases in blood glucose than sugary foods. But the blood glucose (glycemic) response to complex carbs has been found by researchers to vary considerably.
Now, the basic indicator of the relative glycemic response to dietary carbs is the Glycemic Index (GI). For example, a baked potato has a glycemic index value of 85, while cooked brown rice has a glycemic index value of 55. According to the traditional system of classifying carbohydrates, both brown rice and the baked potato are complex carbohydrates despite the difference in their effects on blood glucose levels.

Response to High Glycemic Index and Low Glycemic Index Foods

The consumption of high-glycemic index foods results in higher and more rapid increases in blood glucose levels than the consumption of low-glycemic index foods. Rapid increases in blood glucose trigger larger insulin secretions from the beta-cells of the pancreas. Unfortunately, the high insulin levels triggered by high-glycemic index foods typically (within hours) cause a sharp decrease in blood glucose levels (hypoglycemia). By comparison, low-glycemic index foods result in more gradual, sustained increases in blood glucose and consequent lower insulin secretions from the pancreas.

Here is the basic sugar count of common fruits and when they should be incorporated into ones diet.

Preworkout
These fruts provide higher fructose than glucose for sustained fuel that wont block fat burning.

Fruit | Total Sugars | Fructose | Glucose

Pear (1 medium) 16 11 5
Watermelon 1 wedge 18 12 6
Apple (1 medium) 14 9 5
Cantaloupe ½ melon 22 12 10
Grapes (1 cup) 24 13 11
Strawberries(2 Cups) 14 8 6
Raspberries (2 Cups) 10 6 4

Morning
These fruits provide equal or nearly equal fructose and glucose to restock liver and muscle glycogen to help halt muscle breakdown.

Fruit | Total Sugars | Fructose | Glucose

Pineapple(1cupdiced) 13 7 6
Honeydew melon(1wedge) 13 7 6
Orange (1 medium) 12 6 6
Banana (1meduim) 18 9 9
Blueberries (1 cup) 14 7 7
Nectarine (1 Medium) 10 5 5
Kiwi Fruit (2 Medium) 12 6 6

Postwokout
These fruits provide more glucose than fructose for restocking muscle glycogen and enhancing muscle growth. (the last five fruits from the morning fruit category are also decent choices postworkout, for their ability to fill glycogen stores.)

Fruit | Total Sugars | Fructose | Glucose

Cherries (1 cup) 14 6 8
Peach (1 medium) 8 3 5

All quantities of sugars are in grams.

Let’s get a few things straight…

1. All of the insights I’m about to provide are not person-specific. What that means is that it is a general guideline, not a bible.

2. I truly do believe that bodybuilding is 80% diet. You can lift your ass off daily, and still look horrible if you aren’t eating right.

3. You are what you eat. It’s just that simple.

The BASICS-

1.Postworkout Nutrition-
I’m a firm believer that PWO nutrition is hands down the most important aspect of dieting. It is within the 15 minutes after a workout that your body is in dire need of nutrients. It is a completely anabolic state, and what you take in can be optimized to ensure maximum results. A general rule of thumb is 40-60 grams whey protein, and double the amount of whey in carbohydrates (50% dextrose/50% maltodextrin).

2. Carbs-
You are **** right, carbs. In a strict cutting diet the majority of your carbs should come in the form of PWO nutrition, and the remainder in breakfast. Fibrous veggies are a staple, but keep in mind that they don’t count towards intake, as they have negligible impacts on blood sugar levels. (Exceptions: Carrots, Peas) All high glycemic carbs outside of PWO should be avoided. The best sources of low GI carbs can be found in oatmeal and brown rice, as well as yams.

3. Protein-
You need tons. 1.5-2.0 grams per pound of lean bodyweight is a good general rule of thumb. You should take in a good portion of your protein in the source of real meals, avoid intaking too many shakes, as real food comes to a better benefit. The list foods with high protein bioavailability is extensive, and I will only cover a few, (Egg whites, Lean steak, Chicken breast, the list goes on forever….).

4. Fats-
Guess what? You need fat to lose fat. We are talking about the granddaddy of fats, the EFA (Essential Fatty Acid). Good sources of fat are ( Flax Oil, Nuts, Salmon, Olive Oil).

5. The separation of Carbs and Fats-
This is a hotly debated issue, but again, in my opinion, an important aspect nonetheless. Remember that it is often when you eat items and with what you eat them that is more important than what you are eating. A mouthful, I know, but stay with me. Remember that when you take in certain carbs, you can spike your insulin levels. If you are taking in fats when your insulin has been spiked, you are allowing the basic laws of physiology to act out, and you allow for a higher propensity for fat storage. Separation is key. The sample diet will give a good example of how to separate them.

6. Supplements-

Glutamine: Helps prevent catabolism when cutting. Best used in dosages of 10grams daily, 5 grams before cardio, 5 grams at another interval, but not after workout as it fights for absorption with the glutamine peptides in whey.

ALA/R-ALA: Gets my supplement of the day award. R-ALA is effective in lowering the spike of insulin when certain carbs are consumed. I could give you a dissertation on the stereoentisomeric properties of the R, but all you need to know is that it has been found to shuttle carbohydrates away from adipose and into myocytes. Translation: Away from fat cells, into muscle cells. It’s a supplement, however, not a miracle worker. It’s not a crutch, and won’t do anything about fat intake. ALA and R-ALA can also aid in the expedition of the ketogenic state. Remember that if you buy R-ALA that you supplement it with Biotin. Glucorell-R is prepackaged with it. If you can afford it, go for it. As far as dosage, with the R, you are looking at 1-2 pills of Glucorell R for each 30-40grams of carb intake.

Protein and Carb Shakes: I’m not going to cover protein, because even if you can’t afford it, you should sell a kidney to get some. Carb drinks are rather convenient, and companies offer pre mixed dosages, Dextrose and Maltodextrin can be bought from most supplement stores or online.

7. Cheating- Cheating is essential. Why? Remember, the body runs on homeostasis, it likes to keep balance. After eating so well after a week, your body begins to adjust, and fat loss over time will not be as rapid. The other extremely important aspect is mental sanity. So many diets crash and fail because people don’t give themselves a chance to breath. Remember, cheating is not an opportunity for you to pillage the entire mall food court. Shoot for a cheat meal, not an all out binge. A fast food value meal can be 2,000 calories. Eat that 3 times on one day, and you’ve consumed 6,000 calories. And that’s not good in any case.

8. Cardio- Cardio and cutting usually go hand in hand. I won't go into specifics about length, other than cardio shouldn't be excessive. 20 to 30 minutes daily should be sufficient, and should be performed on an empty stomach.

Sample Diet:
Note: This is a sample diet for a 200 pound gentleman such as yourself who is wishing to cut. We can assume his BF to be around 15%. This diet will NOT work for you if those criteria don’t apply to you; however it is easy to customize the below diet to take in account your own statistics. It is the principles that are applicable.. I am not going to post the total amount of calories, only the carb, protein and fat macros for the whole day.


Meal 1:
Lean Protein, 1/2 cup oatmeal

Meal 2:
Protein shake/Lean Protein (2 tbsp flax)

Meal 3:
Veggies, Lean Protein

Workout

Meal 4:
PWO Nutrition

Meal 5:
Veggies, Lean Protein, 1/2 cup rice or oatmeal.

Meal 6:
Shake with Flax

That turns into approximately 300 grams protein, 130 grams Carbs, and 50 grams of fat.

And to answer any questions that may come from this in case I don't get to them fast enough.

Q: What about dairy?
A: If you don’t mind a soft look, fat free cottage cheese is an excellent caseinate source, but as for milks- way too much processed sugar. NO.


Q: What about cycling carb intake?
A: Obviously on non workout days you will be without a shake, so you will be auto-cycling. It works well that way.

Q: Is sodium an issue?
A: Outside of the bloating issue, or if you have high cholesterol, no.

Q. How do I make my meals not taste like cardboard?
A. Be creative. Mix in some sugar free jam or splenda in your oats, some hot sauce or soy sauce on your meats, or pick up some sugar free ketchup.

Q. I don’t like old fashioned oats. Can I eat the pre mixed oats with fruit?
A. No. Be a man. Those mixes have ridiculous amounts of sugar.

Q. What about fruit?
A: Fruit replenishes glycogen stores in the liver, and in my opinion, is not to be a staple of a strict cutting diet, with a few exceptions.

Q: Can I eat steak while cutting?
A: Definitely. Make sure it’s a leaner cut.

And with this post I take a sabbatical. I’d like to thank thank all of you who may have indirectly annoyed me enough to result in this elongated post. Best of luck.

 

Well mate. Nice copy + paste. But thanks.

So what do you think if I had this for my meals/routine etc. Going to start exams this week so wont have enough free time


jog/walk - 20mins
Breakfast - weet-bix w/ lowfat milk mixed with abit of protein powder?
jog/walk- 20mins
Lunch: lettuce, cucumber, chicken
jog/walk - 20 mins
workout: 1hr or so
jog/walk - 20 mins
dinner - asparagus/brown rice/chicken ?

Btw my excercise periods are not exactly after/before meals etc...

+ Yes I'm willing to devote alot of time and effort into the 2 weeks of school holidays I get to losing some weight.

 

Okay here's the deal. To gain muscle effectively you need to be eating over your Calorific maintenance. However to lose weight you need to be eating under your Calorific maintenance

This is what I would do (funnily enough I do this anyway hehe) First of all you need to work out your BMR (Base Metabolic Rate) then what I would recommend is eating around 200-300 calories under your maintenance. A long with this lift heavy, with low reps. (Rippetoes starting strength)

Cardio is not needed for weight loss, do defeat fat it's Calories in Vs Calories Out (Cardio does have it's benefits, mainly for health reasons, however.) Just spread your meals out to about 6 a day and make sure you get 1g protein per pound of body weight.