After some debate, with myself, and some interesting conversations with others, I have since come up with a plan to rid myself of unwanted body fat without compromising LBM. I'm writing to get suggestions and hope most of you will constructively criticizes these initial thoughts.
A couple thoughts:
I have lost faith in the Cutting/Bulking phenomenon many of the people I speak with preach. You bulk up, mean while accumulating X amounts of BF, just to cut down and lose X amount of LBM. Its seems counter productive to me. On top of that, there seems to be some health risks involved with the constantly changing environment with in the body due to the constantly goals of an individual (goals being to bulk or cut). What I am proposing, instead, is an even exchange between fat and LBM, a body recomp, over a long period of time (months, years, a life time). Of course this process with be slow to come. There will be no immediate gradifications. However, it will all pay off in the end. Hard work and determination is the key. Two issues, out of many, I plan on tackling. These are my thoughts:
It is my belief that an individual can and should rely not on a calorie deficient diet to drop BF, but instead a strict cardio regime. This will allow the individual to keep calories at maintenance or above maintenance while still lowering BF. If one choses to take in more calories than is required for maintenance, then the excess intake of nutrients should help that individual maintain their current LBM and even increase it -- if proper training is in order. In other words, a body recomp might be possible under these circumstances.
By running in the morning on an empty stomach, or one filled with high protien/low carb substances, an individual should be able to drop significant amounts of body fat without compromising LBM. This has been stated before. Yes? Whether it is true or not, I don't know, but I do know from personal experience that there is some truth to this notion. Is seems that while keeping calories intake high, I can drop BF without losing much weight. I have tried this both "ON" and "OFF" AAS. In both instances, it seems to work. Of course while "ON," the effects are much greater, but this should be obvious.
It has also been said that the body takes 20 minutes to really tap into glycogen stores, especially after one has eaten. By only eating protein before a cardio session, one should still have no problem taping into these stores. It has been said before, that pre-cardio protein consumption might actually benefit fat lose -- please, correct me if I'm wrong. These pre-cardio protein intake should help in the efforts to maintain muscle mass during the morning cardio.
Now, while all this is in place we must still address the issue of diet. The diet I have in mind involves high protein, high carbohydrate, and low fat consumption. The exact macro break down is still unknown, but a 40/40/20 (p/c/f) is in mind. Remember, this is not an effort to cut, a body recomp is my goal, so carbs are going to be my friend. If I where cutting, like I have attempted so many times int he past, I would be slowly weed out the carbs. However, this time around I am going to use them, as well as the proteins, in an effort to increase LBM.
My Plan:
I honestly feel that with the proper diet, training, and cardio routine my proposal is not too far fetched. I believe it can be done. Here is my plan:
- 40mins of morning cardio 4x to 5x a week: Jogging, Tread Mill, Stair Stepper, Stationary Bike, Jump Rope.
- Protein shake before cardio: 2 scoops 100% WHEY Protein (46g) with water.
- Diet: 40/40/20 (p/c/f) macro break down. Chicken, Turkey, Tuna, Salmon, Veggies (asparagus, broccoli, ect), No BEEF, Whole Wheats (breads and pastas), Brown rice, Raw Oats, and Supplemental Protein.
- Training: HST (Hyportrophy Specific Training) Full Body 3x a week (M-W-F).
- Full days REST every Sunday. In efforts to keep CNS from burning out.
If their is any aspect of my plan or thinking that you see mistakes in, please point them out. I'm am open to any suggestions. The more discussion the better. I'm in this for the long haul. I want to do it right.
If my thoughts seem a bit scattered I apologize. I'll try t clear things up as we go along.
A couple thoughts:
I have lost faith in the Cutting/Bulking phenomenon many of the people I speak with preach. You bulk up, mean while accumulating X amounts of BF, just to cut down and lose X amount of LBM. Its seems counter productive to me. On top of that, there seems to be some health risks involved with the constantly changing environment with in the body due to the constantly goals of an individual (goals being to bulk or cut). What I am proposing, instead, is an even exchange between fat and LBM, a body recomp, over a long period of time (months, years, a life time). Of course this process with be slow to come. There will be no immediate gradifications. However, it will all pay off in the end. Hard work and determination is the key. Two issues, out of many, I plan on tackling. These are my thoughts:
It is my belief that an individual can and should rely not on a calorie deficient diet to drop BF, but instead a strict cardio regime. This will allow the individual to keep calories at maintenance or above maintenance while still lowering BF. If one choses to take in more calories than is required for maintenance, then the excess intake of nutrients should help that individual maintain their current LBM and even increase it -- if proper training is in order. In other words, a body recomp might be possible under these circumstances.
By running in the morning on an empty stomach, or one filled with high protien/low carb substances, an individual should be able to drop significant amounts of body fat without compromising LBM. This has been stated before. Yes? Whether it is true or not, I don't know, but I do know from personal experience that there is some truth to this notion. Is seems that while keeping calories intake high, I can drop BF without losing much weight. I have tried this both "ON" and "OFF" AAS. In both instances, it seems to work. Of course while "ON," the effects are much greater, but this should be obvious.
It has also been said that the body takes 20 minutes to really tap into glycogen stores, especially after one has eaten. By only eating protein before a cardio session, one should still have no problem taping into these stores. It has been said before, that pre-cardio protein consumption might actually benefit fat lose -- please, correct me if I'm wrong. These pre-cardio protein intake should help in the efforts to maintain muscle mass during the morning cardio.
Now, while all this is in place we must still address the issue of diet. The diet I have in mind involves high protein, high carbohydrate, and low fat consumption. The exact macro break down is still unknown, but a 40/40/20 (p/c/f) is in mind. Remember, this is not an effort to cut, a body recomp is my goal, so carbs are going to be my friend. If I where cutting, like I have attempted so many times int he past, I would be slowly weed out the carbs. However, this time around I am going to use them, as well as the proteins, in an effort to increase LBM.
My Plan:
I honestly feel that with the proper diet, training, and cardio routine my proposal is not too far fetched. I believe it can be done. Here is my plan:
- 40mins of morning cardio 4x to 5x a week: Jogging, Tread Mill, Stair Stepper, Stationary Bike, Jump Rope.
- Protein shake before cardio: 2 scoops 100% WHEY Protein (46g) with water.
- Diet: 40/40/20 (p/c/f) macro break down. Chicken, Turkey, Tuna, Salmon, Veggies (asparagus, broccoli, ect), No BEEF, Whole Wheats (breads and pastas), Brown rice, Raw Oats, and Supplemental Protein.
- Training: HST (Hyportrophy Specific Training) Full Body 3x a week (M-W-F).
- Full days REST every Sunday. In efforts to keep CNS from burning out.
If their is any aspect of my plan or thinking that you see mistakes in, please point them out. I'm am open to any suggestions. The more discussion the better. I'm in this for the long haul. I want to do it right.
If my thoughts seem a bit scattered I apologize. I'll try t clear things up as we go along.